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For most people, it's a calorie-smashing, heart-racing, three (3) minute grueling, sweat-filled session. Oh, did we mention that that’s only the first round? The quintessential image of a boxer is Rocky, and when we think of a boxing match, maybe we think of him fighting Apollo Creed, or perhaps the slugfest fight against Ivan Drago. All three of these fighters, and the actors that played them, prove the achievable results you can get from consistent boxing training.\n\nBut a boxing workout is more than just burning out your shoulders on a daily basis. In fact, boxing workouts offer some of the best total body workouts that you can get in a single session. The best part is, depending on your workout, they can help you build stronger muscles, too.\n\nSo, exactly which muscles do you use during a boxing session? As many of our trainers like to point out during their workouts, let’s start from the ground up.","What muscles do you use in a boxing workout?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"fdd5d14c-f6ea-472c-a1ca-1ec6072afd8b","In a boxing workout, in your lower body, you use muscles in your feet, calves, quads, hamstrings, hips, glutes, and core.","What muscles in your lower body do you use in a boxing workout?",{"_uid":676,"answer":677,"question":678,"component":670},"ad724a4d-bebf-4042-83e2-ac3df2af7348","Everything starts with footwork, and boxing is no different. The ability to push off in all directions and to be able to remain light on the feet is crucial to a boxer’s success in and out of the ring. The feet also play a crucial role in balance and coordination, and the big toe is vitally important for boxers. This is also why proper footwear is important in boxing. Proper shoes allow the use of all of the small muscles in the feet to enable boxers to do what they do best: move freely about the ring, slipping in and out of an opponent’s range.","In a boxing workout, what muscles do you use in your feet?",{"_uid":680,"answer":681,"question":682,"component":670},"4c17f9b1-ee2b-424e-9ab9-d281532a94cb","The calves are the next muscles that help a boxer evade, move, and draw power for a punch. They are equally responsible for the explosiveness of a boxer, as they start the kinetic chain of events for almost all movement inside the ring and during training.","In a boxing workout, how do you use your calves?",{"_uid":684,"answer":685,"question":686,"component":670},"7cd6375d-964b-4960-8c9f-e8d3978f40e9","Two of the largest and strongest muscle groups in the lower body, the quadriceps and the hamstrings are the main drivers of power used for punching. The punching motion starts with a push-off from the ball of the foot and is maximized through the quadriceps and hamstrings. Having strong and properly conditioned legs is crucial for a boxer’s success, as the legs are also responsible for almost all of a boxer’s movement.","In a boxing workout, how do you use your quads and hamstrings?",{"_uid":688,"answer":689,"question":690,"component":670},"81a80f8d-6c67-49dd-90f8-045a5faaf56b","As we continue up the kinetic chain, the hip flexors and glutes are responsible for the transition of the kinetic energy used in a punch, and turning it into rotational power. These muscles also help a boxer move freely in and around the ring, as well as during boxing training. Boxing workouts and drills keep the glutes strong and the hips mobile, which are both key factors in the athleticism of a boxer.","In a boxing workout, how do you use your hips and glutes?",{"_uid":692,"answer":693,"question":694,"component":670},"0b3a9615-c481-4709-80fe-c9fa1852ff50","While there are several muscles that make up the core, the main muscles are the abs, lower back, and obliques. The core muscles, just like the hips and glutes, help a boxer rotate when executing punches. This rotational power is initiated in the lower body, and the core represents the transition from the lower body to the upper body. By maintaining a strong and stable core, a boxer is able to maximize the torque used during a punching sequence.","In a boxing workout, how do you use your core?",{"_uid":696,"answer":697,"question":698,"component":670},"566eab5a-e671-4992-b6a5-d129b5d56f72","In a boxing workout, you use muscles in your torso, shoulders, arms, and hands.","What upper body muscles do you use in a boxing workout?",{"_uid":700,"answer":701,"question":702,"component":670},"74a90294-efdb-44a3-84e0-53641aaa2fd6","For our purposes, we will define the torso as the mid/upper back and the chest. Two of the biggest muscle groups in the upper body and torso are the lats (latissimus dorsi) and pecs (pectoralis major). The lats are used for rotational movement, as well as contribute to lateral flexion, which is crucial in slipping punches. The pecs start to act as the driving force of power for the punch. The pecs are some of the strongest muscles in the upper body and are involved in all pressing/punching motions.","What muscles do you use in your torso in a boxing workout?",{"_uid":704,"answer":705,"question":706,"component":670},"856a0a3d-dc7d-4ddd-bb29-76a4684a52d8","Anyone who has worn 16 oz. boxing gloves for an entire boxing session knows all too well that the shoulders are heavily involved in boxing. Just holding them up in the guard for a full three (3) minute round will build your muscular endurance and have you feeling the burn. The shoulders are also involved in pushing/punching motions and help in the full execution of punching sequences.","How do you use your shoulders in a boxing workout?",{"_uid":708,"answer":709,"question":710,"component":670},"eed815f5-ae19-4f4f-9f06-80f546bafd95","Here, we will define the arms as the biceps and triceps. The arms act as levers in the punching sequence. As we said, the power of a punch starts in the legs, transitions into the rotation of the midsection, and the muscles in the arms and the hands end up delivering the punch. At this point, all of the energy is exerted into the target, and you get one powerful punch. And that's just for a punch like a jab or a cross. Throwing hooks and uppercuts has you blasting those biceps, too!","How do you use your arms and hands in a boxing workout?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":712,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":713,"component":39,"meta_info":721,"block_image":722,"cover_image":723,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"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":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":741,"full_slug":742,"sort_by_date":48,"position":419,"tag_list":743,"is_startpage":9,"parent_id":744,"meta_data":48,"group_id":745,"first_published_at":746,"release_id":48,"lang":60,"path":48,"alternates":747,"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":734,"_uid":735,"name":727,"photo":736,"component":739,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":740,"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":737,"alt":727,"name":727,"focus":48,"title":727,"filename":738,"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":749,"content":750},"doc",[751,757,761,765,774,789,795,809,814,818,823,835,840,843,848,868,874,884,889,893,898,901,906,934,939,943,948],{"type":752,"content":753},"paragraph",[754],{"text":755,"type":756},"When you think of a boxing workout, what's the first thing that comes to mind? For most people, it's a calorie-smashing, heart-racing, 3-minute, grueling, sweat-filled session. Oh, did we mention that that’s only the first round? The quintessential image of a boxer is Sylvester Stallone Rocky, and when we think of a boxing match, maybe we think of him fighting Apollo Creed, or perhaps the slugfest fight against Ivan Drago. All three of these fighters, and the actors that played them, prove the achievable results you can get from consistent boxing training.","text",{"type":752,"content":758},[759],{"text":760,"type":756},"But a boxing workout is more than just burning out your shoulders on a daily basis. In fact, boxing workouts offer some of the best total body workouts that you can get in a single session. The best part is, depending on your workout, they can help you build stronger muscles, too.",{"type":752,"content":762},[763],{"text":764,"type":756},"So, what muscles does boxing work? As many of our trainers like to point out during their workouts, let’s start from the ground up.",{"type":766,"attrs":767,"content":769},"heading",{"level":768},2,[770,772],{"text":771,"type":756},"Lower Body",{"type":773},"hard_break",{"type":775,"attrs":776},"blok",{"id":777,"body":778},"e52763e8-b070-4307-9f44-90336db9c536",[779],{"url":780,"_uid":782,"image":783,"component":787,"copyright_details":788},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"story","i-3940f580-123e-4d1f-8061-665a10829107",{"id":784,"alt":785,"name":7,"focus":48,"title":785,"filename":786,"copyright":7,"fieldtype":50},4271580,"FightCamp - Muscles Used in Boxing","https://a.storyblok.com/f/115220/1100x1100/f12c8781d2/lower_body_muscles.png","content_image",[],{"type":766,"attrs":790,"content":792},{"level":791},3,[793],{"text":794,"type":756},"Feet",{"type":752,"content":796},[797,799,807],{"text":798,"type":756},"Everything starts with footwork, and boxing is no different. The ability to push off in all directions and to be able to remain light on the feet is crucial to a boxer’s success in and out of the ring. The feet also play a crucial role in balance and coordination, and the big toe is vitally important for boxers. This is also why proper ",{"text":800,"type":756,"marks":801},"footwear",[802],{"type":803,"attrs":804},"link",{"href":805,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-are-the-best-boxing-shoes/","_blank",{"text":808,"type":756}," is important in boxing. Proper shoes allow the use of all of the small muscles in the feet to enable boxers to do what they do best: move freely about the ring, slipping in and out of an opponent’s range.",{"type":766,"attrs":810,"content":811},{"level":791},[812],{"text":813,"type":756},"Calves",{"type":752,"content":815},[816],{"text":817,"type":756},"The calves are the next muscles used in boxing that help a boxer evade, move, and draw power for a punch. They are equally responsible for the explosiveness of a boxer, as they start the kinetic chain of events for almost all movement inside the ring and during training.",{"type":766,"attrs":819,"content":820},{"level":791},[821],{"text":822,"type":756},"Quads and Hamstrings",{"type":752,"content":824},[825,827,833],{"text":826,"type":756},"Two of the largest and strongest muscles used in boxing in the lower body, the quadriceps and the hamstrings are the main drivers of power used for punching. The punching motion starts with a push-off from the ball of the foot and is maximized through the quadriceps and hamstrings. Having ",{"text":828,"type":756,"marks":829},"strong and properly conditioned legs",[830],{"type":803,"attrs":831},{"href":832,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-need-strong-legs-for-boxing",{"text":834,"type":756}," is crucial for a boxer’s success, as the legs are also responsible for almost all of a boxer’s movement.",{"type":766,"attrs":836,"content":837},{"level":791},[838],{"text":839,"type":756},"Hips and Glutes",{"type":752,"content":841},[842],{"text":689,"type":756},{"type":766,"attrs":844,"content":845},{"level":791},[846],{"text":847,"type":756},"Core",{"type":752,"content":849},[850,852,858,860,866],{"text":851,"type":756},"While there are several ",{"text":853,"type":756,"marks":854},"muscles",[855],{"type":803,"attrs":856},{"href":857,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.sportsmd.com/core/#:~:text=The%20Core%20is%20composed%20of,muscles%2C%20and%20the%20hip%20muscles.",{"text":859,"type":756}," that make up the core, the main core muscles used in boxing are the ",{"text":861,"type":756,"marks":862},"abs",[863],{"type":803,"attrs":864},{"href":865,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/quick-8-minute-at-home-ab-routine-for-a-shredded-core",{"text":867,"type":756},", lower back, and obliques. The core muscles used to punch, just like the hips and glutes, help a boxer rotate when executing punches. This rotational power is initiated in the lower body, and the core represents the transition from the lower body to the upper body. By maintaining a strong and stable core, a boxer is able to maximize the torque used during a punching sequence.",{"type":766,"attrs":869,"content":870},{"level":768},[871,873],{"text":872,"type":756},"Upper Body",{"type":773},{"type":775,"attrs":875},{"id":777,"body":876},[877],{"url":878,"_uid":879,"image":880,"component":787,"copyright_details":883},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-701b0f2a-e9fc-4c48-98c0-db8787653aec",{"id":881,"alt":785,"name":7,"focus":48,"title":785,"filename":882,"copyright":7,"fieldtype":50},4271585,"https://a.storyblok.com/f/115220/1100x1100/4da20903c6/upper_body_muscles.png",[],{"type":766,"attrs":885,"content":886},{"level":791},[887],{"text":888,"type":756},"Torso",{"type":752,"content":890},[891],{"text":892,"type":756},"For our purposes, we will define the torso as the mid/upper back and the chest. Two of the biggest muscle groups in the upper body and torso are the lats (latissimus dorsi) and pecs (pectoralis major). The lats are used for rotational movement, as well as contribute to lateral flexion, which is crucial in slipping punches. The pecs start to act as the driving force of power for the punch. The pecs are some of the strongest muscles used to punch in the upper body and are involved in all pressing/punching motions.",{"type":766,"attrs":894,"content":895},{"level":791},[896],{"text":897,"type":756},"Shoulders",{"type":752,"content":899},[900],{"text":705,"type":756},{"type":766,"attrs":902,"content":903},{"level":791},[904],{"text":905,"type":756},"Arms and Hands",{"type":752,"content":907},[908,910,916,918,924,926,932],{"text":909,"type":756},"Here, we will define the arms as the biceps and triceps. The arms act as levers in the punching sequence. As we said, the power of a punch starts in the legs, transitions into the rotation of the midsection, and the muscles used to punch in the arms and the hands end up delivering the hit. At this point, all of the energy is exerted on the target, and you get one powerful punch. And that's just for a punch like a ",{"text":911,"type":756,"marks":912},"jab or a cross",[913],{"type":803,"attrs":914},{"href":915,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{"text":917,"type":756},". Throwing ",{"text":919,"type":756,"marks":920},"hooks",[921],{"type":803,"attrs":922},{"href":923,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-boxing-lead-hook-rear-hook",{"text":925,"type":756}," and ",{"text":927,"type":756,"marks":928},"uppercuts",[929],{"type":803,"attrs":930},{"href":931,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-boxing-rear-lead-uppercut-punches",{"text":933,"type":756}," have you blasting those biceps, too!",{"type":766,"attrs":935,"content":936},{"level":768},[937],{"text":938,"type":756},"Total Body Package",{"type":752,"content":940},[941],{"text":942,"type":756},"So, what muscles does boxing work after all? A boxing workout is way more than just a great shoulder-burning exercise. A simple punch sequence requires almost all of the major muscles in the body. Once you add in more advanced boxing techniques, such as slipping, evading, and footwork, plus moving around the ring, you’ll see why boxing truly is a total body workout.",{"type":766,"attrs":944,"content":945},{"level":768},[946],{"text":947,"type":756},"Train Like a Fighter",{"type":752,"content":949},[950,952,958],{"text":951,"type":756},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":953,"type":756,"marks":954},"FightCamp",[955],{"type":803,"attrs":956},{"href":957,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":959,"type":756}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":961,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":966,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":967,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":962,"component":118,"meta_info":963,"meta_title":7,"block_image":964,"cover_image":965,"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},[],[],"2022-08-11 00:00","article",{"_uid":971,"title":972,"plugin":43,"description":973},"ac50a2dd-3d9d-43d4-ac41-255b623984c2","What Muscles Does Boxing Work? | FightCamp","Wondering what muscles boxing works? FightCamp does a deep dive on what muscles are used in boxing and explains how punching can transform your body.",{"id":975,"alt":785,"name":7,"focus":48,"title":785,"filename":976,"copyright":7,"fieldtype":50},4271565,"https://a.storyblok.com/f/115220/2400x990/726727ba5c/what-muscles-do-you-use-in-a-boxing-workout.png","A boxing workout doesn’t just work the muscles in your arms and shoulders. Find out which muscle groups you work and how punching can transform your body.",[],"what-muscles-do-you-use-in-a-boxing-workout","blogs/what-muscles-do-you-use-in-a-boxing-workout",-4120,[983],"featured",60887917,"53f0ed50-59a3-4f80-9110-7c5cadbed511","2022-06-09T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",990],[991,1316,1739,2026,2223,2461],{"name":992,"created_at":993,"published_at":994,"updated_at":995,"id":996,"uuid":997,"content":998,"slug":1310,"full_slug":1311,"sort_by_date":48,"position":1312,"tag_list":1313,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":1314,"first_published_at":994,"release_id":48,"lang":60,"path":987,"alternates":1315,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":999,"faqs":1000,"title":992,"topic":1033,"author":1048,"content":1049,"category":1292,"schedule":1300,"component":969,"meta_info":1301,"cover_image":1305,"description":1304,"contributors":1309},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1001,1005,1009,1013,1017,1021,1025,1029],{"_uid":1002,"answer":1003,"question":1004,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1006,"answer":1007,"question":1008,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1010,"answer":1011,"question":1012,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1014,"answer":1015,"question":1016,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1018,"answer":1019,"question":1020,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1022,"answer":1023,"question":1024,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1026,"answer":1027,"question":1028,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1030,"answer":1031,"question":1032,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1034,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1046,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1047,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1035,"component":39,"meta_info":1043,"block_image":1044,"cover_image":1045,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1036,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1041,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1042,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1037,"component":118,"meta_info":1038,"meta_title":7,"block_image":1039,"cover_image":1040,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":749,"content":1050},[1051,1071,1075,1079,1084,1088,1100,1120,1124,1134,1137,1142,1153,1173,1178,1188,1216,1221,1231,1243,1248,1275,1279,1288],{"type":752,"content":1052},[1053,1055,1061,1063,1069],{"text":1054,"type":756},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1056,"type":756,"marks":1057},"over two hours each day",[1058],{"type":803,"attrs":1059},{"href":1060,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1062,"type":756}," on social media. The ",{"text":1064,"type":756,"marks":1065},"CDC",[1066],{"type":803,"attrs":1067},{"href":1068,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1070,"type":756}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":752,"content":1072},[1073],{"text":1074,"type":756},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":752,"content":1076},[1077],{"text":1078,"type":756},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":766,"attrs":1080,"content":1081},{"level":768},[1082],{"text":1083,"type":756},"Benefits of a 30-Minute Boxing Workout",{"type":766,"attrs":1085,"content":1086},{"level":791},[1087],{"text":1012,"type":756},{"type":775,"attrs":1089},{"id":1090,"body":1091},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1092],{"url":1093,"_uid":1094,"image":1095,"component":787,"copyright_details":1099},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1096,"alt":1097,"name":7,"focus":48,"title":1097,"filename":1098,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":752,"content":1101},[1102,1104,1110,1112,1118],{"text":1103,"type":756},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1105,"type":756,"marks":1106},"heavy bag",[1107],{"type":803,"attrs":1108},{"href":1109,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1111,"type":756},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1113,"type":756,"marks":1114},"fantastic shape",[1115],{"type":803,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1119,"type":756},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":766,"attrs":1121,"content":1122},{"level":791},[1123],{"text":1016,"type":756},{"type":775,"attrs":1125},{"id":1090,"body":1126},[1127],{"url":1128,"_uid":1129,"image":1130,"component":787,"copyright_details":1133},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1131,"alt":1097,"name":7,"focus":48,"title":1097,"filename":1132,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":752,"content":1135},[1136],{"text":1015,"type":756},{"type":766,"attrs":1138,"content":1139},{"level":791},[1140],{"text":1141,"type":756},"Stress Relief",{"type":775,"attrs":1143},{"id":1090,"body":1144},[1145],{"url":1146,"_uid":1147,"image":1148,"component":787,"copyright_details":1152},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1149,"alt":1150,"name":7,"focus":48,"title":1150,"filename":1151,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":752,"content":1154},[1155,1157,1163,1165,1171],{"text":1156,"type":756},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1158,"type":756,"marks":1159},"unleashing that stress",[1160],{"type":803,"attrs":1161},{"href":1162,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1164,"type":756}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1166,"type":756,"marks":1167},"safe and healthy outlet",[1168],{"type":803,"attrs":1169},{"href":1170,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1172,"type":756}," for anyone who has ever felt the need to just get it all out.",{"type":766,"attrs":1174,"content":1175},{"level":791},[1176],{"text":1177,"type":756},"Mental Wellness",{"type":775,"attrs":1179},{"id":1090,"body":1180},[1181],{"url":1182,"_uid":1183,"image":1184,"component":787,"copyright_details":1187},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1185,"alt":1097,"name":7,"focus":48,"title":1097,"filename":1186,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":752,"content":1189},[1190,1192,1198,1200,1206,1208,1214],{"text":1191,"type":756},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1193,"type":756,"marks":1194},"prevent age-related cognitive decline",[1195],{"type":803,"attrs":1196},{"href":1197,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1199,"type":756},". Studies have also shown that as little as ",{"text":1201,"type":756,"marks":1202},"15 minutes per day",[1203],{"type":803,"attrs":1204},{"href":1205,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1207,"type":756}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1209,"type":756,"marks":1210},"regulate your emotional well-being",[1211],{"type":803,"attrs":1212},{"href":1213,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1215,"type":756}," over time with consistent workouts.",{"type":766,"attrs":1217,"content":1218},{"level":791},[1219],{"text":1220,"type":756},"Convenience",{"type":775,"attrs":1222},{"id":1090,"body":1223},[1224],{"url":1225,"_uid":1226,"image":1227,"component":787,"copyright_details":1230},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1228,"alt":1097,"name":7,"focus":48,"title":1097,"filename":1229,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":752,"content":1232},[1233,1235,1241],{"text":1234,"type":756},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1236,"type":756,"marks":1237},"boxing training at home",[1238],{"type":803,"attrs":1239},{"href":1240,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1242,"type":756},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":766,"attrs":1244,"content":1245},{"level":768},[1246],{"text":1247,"type":756},"30-Minute Throwdown",{"type":752,"content":1249},[1250,1252,1258,1260,1266,1268,1273],{"text":1251,"type":756},"You can start getting all the benefits of ",{"text":1253,"type":756,"marks":1254},"boxing at home",[1255],{"type":803,"attrs":1256},{"href":1257,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1259,"type":756}," with no equipment at all. ",{"text":1261,"type":756,"marks":1262},"Shadowboxing",[1263],{"type":803,"attrs":1264},{"href":1265,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1267,"type":756}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1105,"type":756,"marks":1269},[1270],{"type":803,"attrs":1271},{"href":1272,"uuid":48,"anchor":48,"target":806,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1274,"type":756}," to your home gym can be life-changing.",{"type":766,"attrs":1276,"content":1277},{"level":768},[1278],{"text":947,"type":756},{"type":752,"content":1280},[1281,1282,1286],{"text":951,"type":756},{"text":953,"type":756,"marks":1283},[1284],{"type":803,"attrs":1285},{"href":957,"uuid":48,"anchor":48,"target":806,"linktype":13},{"text":1287,"type":756}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":752,"content":1289},[1290],{"text":1291,"type":756},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1293,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1298,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1294,"component":118,"meta_info":1295,"meta_title":7,"block_image":1296,"cover_image":1297,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-05 00:00",{"_uid":1302,"title":1303,"plugin":43,"description":1304},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1306,"alt":1307,"name":7,"focus":48,"title":1307,"filename":1308,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[983],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1317,"created_at":1318,"published_at":1319,"updated_at":1320,"id":1321,"uuid":1322,"content":1323,"slug":1732,"full_slug":1733,"sort_by_date":48,"position":1734,"tag_list":1735,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":1736,"first_published_at":1737,"release_id":48,"lang":60,"path":987,"alternates":1738,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1324,"faqs":1325,"title":1317,"topic":1346,"author":1361,"content":1362,"category":1716,"schedule":1724,"component":969,"meta_info":1725,"cover_image":1728,"description":1727,"contributors":1731},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1326,1330,1334,1338,1342],{"_uid":1327,"answer":1328,"question":1329,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1331,"answer":1332,"question":1333,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1335,"answer":1336,"question":1337,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1339,"answer":1340,"question":1341,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1343,"answer":1344,"question":1345,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1347,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1359,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1360,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1348,"component":39,"meta_info":1356,"block_image":1357,"cover_image":1358,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1349,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1354,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1350,"component":118,"meta_info":1351,"meta_title":7,"block_image":1352,"cover_image":1353,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":749,"content":1363},[1364,1368,1371,1384,1389,1394,1461,1466,1492,1497,1501,1506,1514,1526,1531,1542,1547,1558,1563,1574,1579,1591,1596,1607,1612,1630,1635,1640,1660,1665,1684,1689,1702,1706],{"type":752,"content":1365},[1366],{"text":1367,"type":756},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":752,"content":1369},[1370],{"text":1328,"type":756},{"type":775,"attrs":1372},{"id":1373,"body":1374},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1375],{"_uid":1376,"link":1377,"image":1379,"title":1381,"component":1383},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1378,"linktype":13,"fieldtype":14,"cached_url":1378},"https://pin.it/2zdpNMs",{"id":1380,"alt":1381,"name":7,"focus":48,"title":1381,"filename":1382,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":766,"attrs":1385,"content":1386},{"level":768},[1387],{"text":1388,"type":756},"Top Rock Step-By-Step",{"type":766,"attrs":1390,"content":1391},{"level":791},[1392],{"text":1393,"type":756},"The Feet",{"type":1395,"content":1396},"bullet_list",[1397,1404,1424,1430,1449,1455],{"type":1398,"content":1399},"list_item",[1400],{"type":752,"content":1401},[1402],{"text":1403,"type":756},"Begin by starting in an athletic stance on the balls of your feet",{"type":1398,"content":1405},[1406,1410],{"type":752,"content":1407},[1408],{"text":1409,"type":756},"To start, being by doing a “step out”",{"type":1395,"content":1411},[1412,1418],{"type":1398,"content":1413},[1414],{"type":752,"content":1415},[1416],{"text":1417,"type":756},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1398,"content":1419},[1420],{"type":752,"content":1421},[1422],{"text":1423,"type":756},"Pause for a half-second",{"type":1398,"content":1425},[1426],{"type":752,"content":1427},[1428],{"text":1429,"type":756},"Return to the starting stance by performing a slight hop backward",{"type":1398,"content":1431},[1432,1436],{"type":752,"content":1433},[1434],{"text":1435,"type":756},"Once returned, perform the opposite foot “step out”",{"type":1395,"content":1437},[1438,1444],{"type":1398,"content":1439},[1440],{"type":752,"content":1441},[1442],{"text":1443,"type":756},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1398,"content":1445},[1446],{"type":752,"content":1447},[1448],{"text":1423,"type":756},{"type":1398,"content":1450},[1451],{"type":752,"content":1452},[1453],{"text":1454,"type":756},"Hop back to the starting position",{"type":1398,"content":1456},[1457],{"type":752,"content":1458},[1459],{"text":1460,"type":756},"Continue Top Rocking for the remainder of the set",{"type":766,"attrs":1462,"content":1463},{"level":791},[1464],{"text":1465,"type":756},"The Arms",{"type":1395,"content":1467},[1468,1474,1480,1486],{"type":1398,"content":1469},[1470],{"type":752,"content":1471},[1472],{"text":1473,"type":756},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":1398,"content":1475},[1476],{"type":752,"content":1477},[1478],{"text":1479,"type":756},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1398,"content":1481},[1482],{"type":752,"content":1483},[1484],{"text":1485,"type":756},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1398,"content":1487},[1488],{"type":752,"content":1489},[1490],{"text":1491,"type":756},"Continue using this arm motion to help with rhythm and balance",{"type":766,"attrs":1493,"content":1494},{"level":768},[1495],{"text":1496,"type":756},"Movement Key Points",{"type":752,"content":1498},[1499],{"text":1500,"type":756},"Here are some key things to focus on while performing the Top Rock:",{"type":766,"attrs":1502,"content":1503},{"level":791},[1504],{"text":1505,"type":756},"Start by swinging your arms",{"type":1395,"content":1507},[1508],{"type":1398,"content":1509},[1510],{"type":752,"content":1511},[1512],{"text":1513,"type":756},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":775,"attrs":1515},{"id":1516,"body":1517},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1518],{"url":1519,"_uid":1520,"image":1521,"component":787,"copyright_details":1525},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1522,"alt":1523,"name":7,"focus":48,"title":1523,"filename":1524,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":766,"attrs":1527,"content":1528},{"level":791},[1529],{"text":1530,"type":756},"On each hop back, your arms should cross in front of your chest",{"type":775,"attrs":1532},{"id":1516,"body":1533},[1534],{"url":1535,"_uid":1536,"image":1537,"component":787,"copyright_details":1541},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1538,"alt":1539,"name":7,"focus":48,"title":1539,"filename":1540,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":766,"attrs":1543,"content":1544},{"level":791},[1545],{"text":1546,"type":756},"One foot should cross at a time",{"type":775,"attrs":1548},{"id":1516,"body":1549},[1550],{"url":1551,"_uid":1552,"image":1553,"component":787,"copyright_details":1557},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1554,"alt":1555,"name":7,"focus":48,"title":1555,"filename":1556,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":766,"attrs":1559,"content":1560},{"level":791},[1561],{"text":1562,"type":756},"Perform the movement by staying on the balls of your feet",{"type":775,"attrs":1564},{"id":1516,"body":1565},[1566],{"url":1567,"_uid":1568,"image":1569,"component":787,"copyright_details":1573},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1570,"alt":1571,"name":7,"focus":48,"title":1571,"filename":1572,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":766,"attrs":1575,"content":1576},{"level":791},[1577],{"text":1578,"type":756},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":775,"attrs":1580},{"id":1581,"body":1582},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1583],{"url":1584,"_uid":1585,"image":1586,"component":787,"copyright_details":1590},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1587,"alt":1588,"name":7,"focus":48,"title":1588,"filename":1589,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":766,"attrs":1592,"content":1593},{"level":791},[1594],{"text":1595,"type":756},"Stay loose and have fun!",{"type":775,"attrs":1597},{"id":1516,"body":1598},[1599],{"url":1600,"_uid":1601,"image":1602,"component":787,"copyright_details":1606},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1603,"alt":1604,"name":7,"focus":48,"title":1604,"filename":1605,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":766,"attrs":1608,"content":1609},{"level":768},[1610],{"text":1611,"type":756},"Muscles Used",{"type":1395,"content":1613},[1614,1620,1625],{"type":1398,"content":1615},[1616],{"type":752,"content":1617},[1618],{"text":1619,"type":756},"Deltoids",{"type":1398,"content":1621},[1622],{"type":752,"content":1623},[1624],{"text":847,"type":756},{"type":1398,"content":1626},[1627],{"type":752,"content":1628},[1629],{"text":813,"type":756},{"type":766,"attrs":1631,"content":1632},{"level":768},[1633],{"text":1634,"type":756},"Application",{"type":766,"attrs":1636,"content":1637},{"level":791},[1638],{"text":1639,"type":756},"For Sets",{"type":1395,"content":1641},[1642,1648,1654],{"type":1398,"content":1643},[1644],{"type":752,"content":1645},[1646],{"text":1647,"type":756},"Perform 3-6 sets",{"type":1398,"content":1649},[1650],{"type":752,"content":1651},[1652],{"text":1653,"type":756},"12-20 repetitions each way",{"type":1398,"content":1655},[1656],{"type":752,"content":1657},[1658],{"text":1659,"type":756},"Rest 30-45 seconds between sets",{"type":766,"attrs":1661,"content":1662},{"level":791},[1663],{"text":1664,"type":756},"For Time",{"type":1395,"content":1666},[1667,1672,1678],{"type":1398,"content":1668},[1669],{"type":752,"content":1670},[1671],{"text":1647,"type":756},{"type":1398,"content":1673},[1674],{"type":752,"content":1675},[1676],{"text":1677,"type":756},"Perform for 30-90 seconds",{"type":1398,"content":1679},[1680],{"type":752,"content":1681},[1682],{"text":1683,"type":756},"Rest 45-60 seconds between sets",{"type":766,"attrs":1685,"content":1686},{"level":768},[1687],{"text":1688,"type":756},"Dance Moves For Boxers",{"type":752,"content":1690},[1691,1693,1700],{"text":1692,"type":756},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1694,"type":756,"marks":1695},"Flo Master",[1696],{"type":803,"attrs":1697},{"href":1698,"uuid":48,"anchor":48,"custom":1699,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1701,"type":756},". ",{"type":766,"attrs":1703,"content":1704},{"level":768},[1705],{"text":947,"type":756},{"type":752,"content":1707},[1708,1709,1714],{"text":951,"type":756},{"text":953,"type":756,"marks":1710},[1711],{"type":803,"attrs":1712},{"href":957,"uuid":48,"anchor":48,"custom":1713,"target":806,"linktype":13},{},{"text":1715,"type":756}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1717,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1722,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1718,"component":118,"meta_info":1719,"meta_title":7,"block_image":1720,"cover_image":1721,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1726,"title":1317,"plugin":43,"description":1727},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1729,"alt":1317,"name":7,"focus":48,"title":1317,"filename":1730,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[983],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1740,"created_at":1741,"published_at":1742,"updated_at":1743,"id":1744,"uuid":1745,"content":1746,"slug":2019,"full_slug":2020,"sort_by_date":48,"position":2021,"tag_list":2022,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":2023,"first_published_at":2024,"release_id":48,"lang":60,"path":987,"alternates":2025,"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":1747,"faqs":1748,"title":1740,"topic":1765,"author":1780,"content":1781,"category":2000,"schedule":2008,"component":969,"meta_info":2009,"cover_image":2013,"description":2017,"contributors":2018},"0970fa5a-5687-49ba-9c33-b7285372264c",[1749,1753,1757,1761],{"_uid":1750,"answer":1751,"question":1752,"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":1754,"answer":1755,"question":1756,"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":1758,"answer":1759,"question":1760,"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":1762,"answer":1763,"question":1764,"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":1766,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1778,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1779,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1767,"component":39,"meta_info":1775,"block_image":1776,"cover_image":1777,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1768,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1773,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1774,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1769,"component":118,"meta_info":1770,"meta_title":7,"block_image":1771,"cover_image":1772,"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":749,"content":1782},[1783,1788,1808,1813,1818,1822,1854,1858,1863,1873,1893,1897,1902,1906,1932,1936,1962,1966,1971,1983,1987,1996],{"type":766,"attrs":1784,"content":1785},{"level":768},[1786],{"text":1787,"type":756},"How to Get Better Head Movement in Boxing",{"type":752,"content":1789},[1790,1792,1799,1801,1806],{"text":1791,"type":756},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1793,"type":756,"marks":1794},"movements",[1795],{"type":803,"attrs":1796},{"href":1797,"uuid":48,"anchor":48,"custom":1798,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1800,"type":756}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1802,"type":756,"marks":1803},"employ",[1804],{"type":1805},"italic",{"text":1807,"type":756}," 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":766,"attrs":1809,"content":1810},{"level":768},[1811],{"text":1812,"type":756},"3 Boxing Head Movement Drills",{"type":766,"attrs":1814,"content":1815},{"level":791},[1816],{"text":1817,"type":756},"The 5 Point Pivot Drill",{"type":752,"content":1819},[1820],{"text":1821,"type":756},"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":1395,"content":1823},[1824,1830,1836,1842,1848],{"type":1398,"content":1825},[1826],{"type":752,"content":1827},[1828],{"text":1829,"type":756},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1398,"content":1831},[1832],{"type":752,"content":1833},[1834],{"text":1835,"type":756},"Weave under to the other side (to avoid hooks)",{"type":1398,"content":1837},[1838],{"type":752,"content":1839},[1840],{"text":1841,"type":756},"Pull back/sway (good for avoiding uppercuts)",{"type":1398,"content":1843},[1844],{"type":752,"content":1845},[1846],{"text":1847,"type":756},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1398,"content":1849},[1850],{"type":752,"content":1851},[1852],{"text":1853,"type":756},"Throw a punch (it's important that defense and offense are fluid) ",{"type":752,"content":1855},[1856],{"text":1857,"type":756},"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":766,"attrs":1859,"content":1860},{"level":791},[1861],{"text":1862,"type":756},"Frame and Shoot Drill",{"type":752,"content":1864},[1865,1867,1871],{"text":1866,"type":756},"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":1868,"type":756,"marks":1869},"will",[1870],{"type":1805},{"text":1872,"type":756}," 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":1395,"content":1874},[1875,1881,1887],{"type":1398,"content":1876},[1877],{"type":752,"content":1878},[1879],{"text":1880,"type":756},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1398,"content":1882},[1883],{"type":752,"content":1884},[1885],{"text":1886,"type":756},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1398,"content":1888},[1889],{"type":752,"content":1890},[1891],{"text":1892,"type":756},"Once you know what feels best, throw a punch from that position. ",{"type":752,"content":1894},[1895],{"text":1896,"type":756},"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":766,"attrs":1898,"content":1899},{"level":791},[1900],{"text":1901,"type":756},"The Line Drill",{"type":752,"content":1903},[1904],{"text":1905,"type":756},"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":1395,"content":1907},[1908,1914,1920,1926],{"type":1398,"content":1909},[1910],{"type":752,"content":1911},[1912],{"text":1913,"type":756},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1398,"content":1915},[1916],{"type":752,"content":1917},[1918],{"text":1919,"type":756}," 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":1398,"content":1921},[1922],{"type":752,"content":1923},[1924],{"text":1925,"type":756},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1398,"content":1927},[1928],{"type":752,"content":1929},[1930],{"text":1931,"type":756},"Repeat step 1",{"type":752,"content":1933},[1934],{"text":1935,"type":756},"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":1395,"content":1937},[1938,1944,1950,1956],{"type":1398,"content":1939},[1940],{"type":752,"content":1941},[1942],{"text":1943,"type":756},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1398,"content":1945},[1946],{"type":752,"content":1947},[1948],{"text":1949,"type":756},"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":1398,"content":1951},[1952],{"type":752,"content":1953},[1954],{"text":1955,"type":756},"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":1398,"content":1957},[1958],{"type":752,"content":1959},[1960],{"text":1961,"type":756},"Return to neutral and repeat the sequence",{"type":752,"content":1963},[1964],{"text":1965,"type":756},"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":766,"attrs":1967,"content":1968},{"level":768},[1969],{"text":1970,"type":756},"Keep Your Head Moving",{"type":752,"content":1972},[1973,1975,1981],{"text":1974,"type":756},"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":1793,"type":756,"marks":1976},[1977],{"type":803,"attrs":1978},{"href":1979,"uuid":48,"anchor":48,"custom":1980,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1982,"type":756}," 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":766,"attrs":1984,"content":1985},{"level":768},[1986],{"text":947,"type":756},{"type":752,"content":1988},[1989,1990,1995],{"text":951,"type":756},{"text":953,"type":756,"marks":1991},[1992],{"type":803,"attrs":1993},{"href":957,"uuid":48,"anchor":48,"custom":1994,"target":806,"linktype":13},{},{"text":1287,"type":756},{"type":752,"content":1997},[1998],{"text":1999,"type":756},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2001,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2006,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2007,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2002,"component":118,"meta_info":2003,"meta_title":7,"block_image":2004,"cover_image":2005,"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":2010,"title":2011,"plugin":43,"description":2012},"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":2014,"alt":2015,"name":7,"focus":7,"title":2015,"filename":2016,"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,[983],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2027,"created_at":2028,"published_at":2029,"updated_at":2030,"id":2031,"uuid":2032,"content":2033,"slug":2217,"full_slug":2218,"sort_by_date":48,"position":2219,"tag_list":2220,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":2221,"first_published_at":2029,"release_id":48,"lang":60,"path":987,"alternates":2222,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2034,"faqs":2035,"title":2027,"topic":2040,"author":1780,"content":2055,"category":2198,"schedule":2206,"component":969,"meta_info":2207,"cover_image":2211,"description":2215,"contributors":2216},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2036],{"_uid":2037,"answer":2038,"question":2039,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2041,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2053,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2054,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2042,"component":39,"meta_info":2050,"block_image":2051,"cover_image":2052,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2043,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2048,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2049,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2044,"component":118,"meta_info":2045,"meta_title":7,"block_image":2046,"cover_image":2047,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":749,"content":2056},[2057,2061,2066,2071,2095,2100,2124,2129,2143,2148,2162,2167,2171,2176,2180,2184,2195],{"type":752,"content":2058},[2059],{"text":2060,"type":756},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":766,"attrs":2062,"content":2063},{"level":768},[2064],{"text":2065,"type":756},"5 Ways to Shake Up Your Cardio",{"type":766,"attrs":2067,"content":2068},{"level":791},[2069],{"text":2070,"type":756},"Swimming",{"type":752,"content":2072},[2073,2075,2083,2085,2093],{"text":2074,"type":756},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2076,"type":756,"marks":2077},"Flo Master’s",[2078,2081],{"type":803,"attrs":2079},{"href":1698,"uuid":48,"anchor":48,"custom":2080,"target":806,"linktype":13},{},{"type":2082},"underline",{"text":2084,"type":756}," favorite forms of ",{"text":2086,"type":756,"marks":2087},"active recovery",[2088,2092],{"type":803,"attrs":2089},{"href":2090,"uuid":48,"anchor":48,"custom":2091,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2082},{"text":2094,"type":756}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":766,"attrs":2096,"content":2097},{"level":791},[2098],{"text":2099,"type":756},"Tabata Bag Drills",{"type":752,"content":2101},[2102,2104,2112,2114,2122],{"text":2103,"type":756},"One great way to get your anaerobic endurance up is with ",{"text":2105,"type":756,"marks":2106},"Tabata",[2107,2111],{"type":803,"attrs":2108},{"href":2109,"uuid":48,"anchor":48,"custom":2110,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2082},{"text":2113,"type":756}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":2115,"type":756,"marks":2116},"FightCamp App",[2117,2121],{"type":803,"attrs":2118},{"href":2119,"uuid":48,"anchor":48,"custom":2120,"target":806,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2082},{"text":2123,"type":756}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":766,"attrs":2125,"content":2126},{"level":791},[2127],{"text":2128,"type":756},"Footwork Heavy Sports",{"type":752,"content":2130},[2131,2133,2141],{"text":2132,"type":756},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2134,"type":756,"marks":2135},"dancing",[2136,2140],{"type":803,"attrs":2137},{"href":2138,"uuid":48,"anchor":48,"custom":2139,"target":806,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2082},{"text":2142,"type":756}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":766,"attrs":2144,"content":2145},{"level":791},[2146],{"text":2147,"type":756},"Hiking",{"type":752,"content":2149},[2150,2152,2160],{"text":2151,"type":756},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2153,"type":756,"marks":2154},"healthy snacks",[2155,2159],{"type":803,"attrs":2156},{"href":2157,"uuid":48,"anchor":48,"custom":2158,"target":806,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2082},{"text":2161,"type":756},"! ",{"type":766,"attrs":2163,"content":2164},{"level":791},[2165],{"text":2166,"type":756},"Shadowboxing Punchouts",{"type":752,"content":2168},[2169],{"text":2170,"type":756},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":766,"attrs":2172,"content":2173},{"level":768},[2174],{"text":2175,"type":756},"Shaking Up Your Cardio",{"type":752,"content":2177},[2178],{"text":2179,"type":756},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":766,"attrs":2181,"content":2182},{"level":768},[2183],{"text":947,"type":756},{"type":752,"content":2185},[2186,2187,2193],{"text":951,"type":756},{"text":953,"type":756,"marks":2188},[2189,2192],{"type":803,"attrs":2190},{"href":957,"uuid":48,"anchor":48,"custom":2191,"target":806,"linktype":13},{},{"type":2082},{"text":2194,"type":756}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":752,"content":2196},[2197],{"text":1291,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2199,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2204,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2205,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2200,"component":118,"meta_info":2201,"meta_title":7,"block_image":2202,"cover_image":2203,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2208,"title":2209,"plugin":43,"description":2210},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2212,"alt":2213,"name":7,"focus":7,"title":2213,"filename":2214,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[983],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2224,"created_at":2225,"published_at":2226,"updated_at":2227,"id":2228,"uuid":2229,"content":2230,"slug":2454,"full_slug":2455,"sort_by_date":48,"position":2456,"tag_list":2457,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":2458,"first_published_at":2459,"release_id":48,"lang":60,"path":987,"alternates":2460,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2231,"faqs":2232,"title":2224,"topic":2253,"author":2268,"content":2269,"category":2438,"schedule":2446,"component":969,"meta_info":2447,"cover_image":2450,"description":2449,"contributors":2453},"d9342cbc-2f33-448b-95cb-d9141a391216",[2233,2237,2241,2245,2249],{"_uid":2234,"answer":2235,"question":2236,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2238,"answer":2239,"question":2240,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2242,"answer":2243,"question":2244,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2246,"answer":2247,"question":2248,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2250,"answer":2251,"question":2252,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2254,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2266,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2267,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2255,"component":39,"meta_info":2263,"block_image":2264,"cover_image":2265,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2256,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2261,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2262,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2257,"component":118,"meta_info":2258,"meta_title":7,"block_image":2259,"cover_image":2260,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":749,"content":2270},[2271,2284,2288,2300,2304,2308,2320,2324,2328,2332,2349,2353,2357,2361,2377,2381,2386,2398,2402,2412,2425,2429],{"type":752,"content":2272},[2273,2275,2282],{"text":2274,"type":756},"FightCamp Trainer ",{"text":2276,"type":756,"marks":2277},"Coach PJ",[2278],{"type":803,"attrs":2279},{"href":2280,"uuid":48,"anchor":48,"custom":2281,"target":806,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2283,"type":756}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":752,"content":2285},[2286],{"text":2287,"type":756},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":775,"attrs":2289},{"id":2290,"body":2291},"d975e679-f879-4a04-b019-c5eb66b48e99",[2292],{"_uid":2293,"link":2294,"image":2296,"title":2298,"component":1383},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2295,"linktype":13,"fieldtype":14,"cached_url":2295},"https://youtu.be/G-4nuJefUcE",{"id":2297,"alt":2298,"name":7,"focus":48,"title":2298,"filename":2299,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":766,"attrs":2301,"content":2302},{"level":768},[2303],{"text":2236,"type":756},{"type":752,"content":2305},[2306],{"text":2307,"type":756},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":775,"attrs":2309},{"id":2310,"body":2311},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2312],{"url":2313,"_uid":2314,"image":2315,"component":787,"copyright_details":2319},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2316,"alt":2317,"name":7,"focus":48,"title":2317,"filename":2318,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":752,"content":2321},[2322],{"text":2323,"type":756},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":766,"attrs":2325,"content":2326},{"level":768},[2327],{"text":2240,"type":756},{"type":752,"content":2329},[2330],{"text":2331,"type":756},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":775,"attrs":2333},{"id":2310,"body":2334},[2335],{"url":2336,"_uid":2337,"image":2338,"component":787,"copyright_details":2342},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2339,"alt":2340,"name":7,"focus":48,"title":2340,"filename":2341,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2343],{"_uid":2344,"link":2345,"title":2347,"component":2348},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2346,"linktype":13,"fieldtype":14,"cached_url":2346},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":752,"content":2350},[2351],{"text":2352,"type":756},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":766,"attrs":2354,"content":2355},{"level":768},[2356],{"text":2244,"type":756},{"type":752,"content":2358},[2359],{"text":2360,"type":756},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":775,"attrs":2362},{"id":2310,"body":2363},[2364],{"url":2365,"_uid":2366,"image":2367,"component":787,"copyright_details":2371},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2368,"alt":2369,"name":7,"focus":48,"title":2369,"filename":2370,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2372],{"_uid":2373,"link":2374,"title":2376,"component":2348},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2375,"linktype":13,"fieldtype":14,"cached_url":2375},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":752,"content":2378},[2379],{"text":2380,"type":756},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":766,"attrs":2382,"content":2383},{"level":768},[2384],{"text":2385,"type":756},"Levels & Abilities",{"type":752,"content":2387},[2388,2390,2397],{"text":2389,"type":756},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2391,"type":756,"marks":2392},"sweet science",[2393],{"type":803,"attrs":2394},{"href":2395,"uuid":48,"anchor":48,"custom":2396,"target":806,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1701,"type":756},{"type":766,"attrs":2399,"content":2400},{"level":768},[2401],{"text":2252,"type":756},{"type":775,"attrs":2403},{"id":2310,"body":2404},[2405],{"url":2406,"_uid":2407,"image":2408,"component":787,"copyright_details":2411},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2409,"alt":2317,"name":7,"focus":48,"title":2317,"filename":2410,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":752,"content":2413},[2414,2416,2423],{"text":2415,"type":756},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2417,"type":756,"marks":2418},"FightCamp app",[2419],{"type":803,"attrs":2420},{"href":2421,"uuid":48,"anchor":48,"custom":2422,"target":806,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2424,"type":756},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":766,"attrs":2426,"content":2427},{"level":768},[2428],{"text":947,"type":756},{"type":752,"content":2430},[2431,2432,2437],{"text":951,"type":756},{"text":953,"type":756,"marks":2433},[2434],{"type":803,"attrs":2435},{"href":957,"uuid":48,"anchor":48,"custom":2436,"target":806,"linktype":13},{},{"text":959,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2439,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2444,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2445,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2440,"component":118,"meta_info":2441,"meta_title":7,"block_image":2442,"cover_image":2443,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":2448,"title":2224,"plugin":43,"description":2449},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2451,"alt":2224,"name":7,"focus":48,"title":2224,"filename":2452,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[983],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2462,"created_at":2463,"published_at":2464,"updated_at":2465,"id":2466,"uuid":2467,"content":2468,"slug":2631,"full_slug":2632,"sort_by_date":48,"position":2633,"tag_list":2634,"is_startpage":9,"parent_id":984,"meta_data":48,"group_id":2635,"first_published_at":2464,"release_id":48,"lang":60,"path":987,"alternates":2636,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2469,"faqs":2470,"title":2462,"topic":2479,"author":1780,"content":2494,"category":2612,"schedule":2620,"component":969,"meta_info":2621,"cover_image":2625,"description":2629,"contributors":2630},"c6387572-343f-40bf-8172-852035367c90",[2471,2475],{"_uid":2472,"answer":2473,"question":2474,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2476,"answer":2477,"question":2478,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2480,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2492,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2493,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2481,"component":39,"meta_info":2489,"block_image":2490,"cover_image":2491,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2482,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2487,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2488,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2483,"component":118,"meta_info":2484,"meta_title":7,"block_image":2485,"cover_image":2486,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":749,"content":2495},[2496,2501,2504,2509,2514,2518,2523,2527,2532,2545,2550,2563,2568,2572,2577,2587,2592,2596,2600,2609],{"type":766,"attrs":2497,"content":2498},{"level":768},[2499],{"text":2500,"type":756},"Boxing Gym Culture",{"type":752,"content":2502},[2503],{"text":2477,"type":756},{"type":766,"attrs":2505,"content":2506},{"level":768},[2507],{"text":2508,"type":756},"What Are the Basic Boxing Gym Rules? ",{"type":766,"attrs":2510,"content":2511},{"level":791},[2512],{"text":2513,"type":756},"Yes Coach, No Coach",{"type":752,"content":2515},[2516],{"text":2517,"type":756},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":766,"attrs":2519,"content":2520},{"level":791},[2521],{"text":2522,"type":756},"Sharing is Caring",{"type":752,"content":2524},[2525],{"text":2526,"type":756},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":766,"attrs":2528,"content":2529},{"level":791},[2530],{"text":2531,"type":756},"Keep it Clean",{"type":752,"content":2533},[2534,2536,2543],{"text":2535,"type":756},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2537,"type":756,"marks":2538},"clean it off.",[2539],{"type":803,"attrs":2540},{"href":2541,"uuid":48,"anchor":48,"custom":2542,"target":806,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2544,"type":756}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":766,"attrs":2546,"content":2547},{"level":791},[2548],{"text":2549,"type":756},"No Killers in Sparring",{"type":752,"content":2551},[2552,2554,2561],{"text":2553,"type":756},"In most boxing gym workouts you will find yourself ",{"text":2555,"type":756,"marks":2556},"sparring",[2557],{"type":803,"attrs":2558},{"href":2559,"uuid":48,"anchor":48,"custom":2560,"target":806,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2562,"type":756},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":766,"attrs":2564,"content":2565},{"level":791},[2566],{"text":2567,"type":756},"Don’t Dump Your Weights",{"type":752,"content":2569},[2570],{"text":2571,"type":756},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":766,"attrs":2573,"content":2574},{"level":791},[2575],{"text":2576,"type":756},"Leave the Weightcut Fighter Alone",{"type":752,"content":2578},[2579,2581,2585],{"text":2580,"type":756},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2582,"type":756,"marks":2583},"leave them alone.",[2584],{"type":1805},{"text":2586,"type":756}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":766,"attrs":2588,"content":2589},{"level":791},[2590],{"text":2591,"type":756},"The Golden Rule",{"type":752,"content":2593},[2594],{"text":2595,"type":756},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":766,"attrs":2597,"content":2598},{"level":768},[2599],{"text":947,"type":756},{"type":752,"content":2601},[2602,2603,2608],{"text":951,"type":756},{"text":953,"type":756,"marks":2604},[2605],{"type":803,"attrs":2606},{"href":957,"uuid":48,"anchor":48,"custom":2607,"target":806,"linktype":13},{},{"text":2194,"type":756},{"type":752,"content":2610},[2611],{"text":1999,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2613,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2618,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2619,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2614,"component":118,"meta_info":2615,"meta_title":7,"block_image":2616,"cover_image":2617,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2622,"title":2623,"plugin":43,"description":2624},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2626,"alt":2627,"name":7,"focus":7,"title":2627,"filename":2628,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[983],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":969,"created_at":2638,"published_at":2639,"updated_at":2640,"id":2641,"uuid":2642,"content":2643,"slug":969,"full_slug":2664,"sort_by_date":48,"position":446,"tag_list":2665,"is_startpage":9,"parent_id":2666,"meta_data":48,"group_id":2667,"first_published_at":2668,"release_id":48,"lang":60,"path":7,"alternates":2669,"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":2644,"component":2645,"meta_info":2646,"custom_content_list":2648},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2647,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2649,2654,2659],{"_uid":2650,"label":2651,"value":2652,"dev_id":2653,"component":756},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2655,"label":2656,"value":2657,"dev_id":2658,"component":756},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2660,"label":2661,"value":2662,"dev_id":2663,"component":756},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1787353506526]