[{"data":1,"prerenderedAt":2599},["ShallowReactive",2],{"default-layout-data":3,"article-training-why-you-need-strong-legs-for-boxing":654,"article-page-config":2566},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1235,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1227,"full_slug":1228,"sort_by_date":48,"position":1229,"tag_list":1230,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":1232,"first_published_at":1233,"release_id":48,"lang":60,"path":7,"alternates":1234,"default_full_slug":48,"translated_slugs":48},"Why You Need Strong Legs For Boxing","2021-11-10T17:27:20.944Z","2022-09-26T19:58:47.976Z","2022-09-26T19:58:48.023Z",84650470,"04cf912a-5a2a-4fbf-a7c6-d09fd3be0ad0",{"_uid":664,"faqs":665,"title":657,"topic":703,"author":718,"content":742,"category":1210,"schedule":1218,"component":1219,"meta_info":1220,"cover_image":1223,"description":1222,"email_capture":1226},"c4a7da73-d200-4b1d-96cd-a69f076f1752",[666,671,675,679,683,687,691,695,699],{"_uid":667,"answer":668,"question":669,"component":670},"7a675d68-ae3f-4f2f-a236-a6a55830391e","Leg strength is very important in boxing. Without proper training, you will quickly fade during a workout or a fight. You will not be able to throw your punches with enough speed and power, and you may even injure yourself.","How important is leg strength for boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"16d2ea53-8b22-44c4-86e1-26498bc4bd6d","There are 3 (three) different types of leg strength in boxing. They are: Endurance, Explosiveness, Speed and Agility","What are the different types of leg strength?",{"_uid":676,"answer":677,"question":678,"component":670},"28362aa9-eb4e-41b7-b753-94d0978f5db2","Yes, you do need to have strong legs for boxing. Your leg strength will help you move and box better for extended periods of time. The very first thing you learn as a boxer is proper boxing stance. While there are several popular opinions on what a proper stance is, perfecting your stance gives you a great balance and allows you to be in a good position to strike and defend. Shortly after the stance, and before you’ve started training the different punches, you start learning how to move, i.e. the footwork. You learn how to move in and out of range, go forward, backwards and to the side, while keeping good balance.","Do you need strong legs for boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"d6a6c850-c2cd-4d79-9af0-52c86a4c193f","Absolutely--strong legs definitely help any boxer in a fight. There is no “ground game” in boxing--it's all done standing up, so the legs are the primary source of power delivered through your punches (and kicks), and the stronger your legs are, the harder your punches will be, and the longer you will be able to stay in a fight.","Do strong legs help in a fight?",{"_uid":684,"answer":685,"question":686,"component":670},"2ddfdda5-7444-4701-9a96-add846b3c8d9","Boxing training does build leg muscle as many boxing exercises and drills rely on strong legs. Building more muscle is rarely the aim of a boxer, though. Usually, as a boxer, you want to train, condition, and keep a certain level of muscle mass without overdoing it. Although adding extra muscle can give you more explosive power, you pay a certain price in stamina, and most boxers prefer to stay close to their natural weight, especially when competing.","Does boxing build leg muscle?",{"_uid":688,"answer":689,"question":690,"component":670},"ad477da4-a777-445c-aeba-a52030ef7b93","Just like with all muscle development, boxers develop strong legs through training exercises and drills. There are three (3) different types of strength that boxers focus on when working on their legs: endurance, explosiveness, and speed and agility.","How do boxers build strong legs?",{"_uid":692,"answer":693,"question":694,"component":670},"5fe3318b-e2ce-47fd-8488-3ffeec39001c","You can train your legs for endurance by engaging in slow running drills and jumping rope.","How do you train your legs for endurance?",{"_uid":696,"answer":697,"question":698,"component":670},"8c236801-2e9f-45e8-b6f2-a1ee45535522","To train your legs for explosive power, you can do drills such as interval running, squats, deadlifts, plyometrics, and isometric holds.","How do you train your legs for explosive power?",{"_uid":700,"answer":701,"question":702,"component":670},"d4edd786-3d0f-489a-bd76-d934ade52bb7","To work on and train your legs for speed and agility, you can do agility ladder drills and shuttle runs.","How do you train your legs for speed and agility?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":704,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":735,"full_slug":736,"sort_by_date":48,"position":309,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":740,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":726,"_uid":727,"name":719,"photo":728,"component":732,"social_link_tiktok":7,"social_link_twitter":733,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":734,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":729,"alt":719,"name":730,"focus":48,"title":719,"filename":731,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":743,"content":744},"doc",[745,772,776,783,786,790,812,816,821,825,865,869,873,878,881,885,890,894,898,903,907,912,916,922,938,942,946,951,967,971,985,990,994,999,1003,1007,1027,1031,1036,1040,1044,1049,1053,1057,1061,1099,1103,1108,1112,1117,1133,1138,1142,1146,1151,1155,1160,1164,1183,1187,1191,1196],{"type":746,"content":747},"paragraph",[748,751,757,765,770],{"text":749,"type":750},"Your legs are the primary source of power behind your punches. Your ","text",{"text":752,"type":750,"marks":753}," ",[754],{"type":755,"attrs":756},"styled",{"class":7},{"text":758,"type":750,"marks":759},"footwork",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners","_blank",{"text":766,"type":750,"marks":767},"  ",[768],{"type":755,"attrs":769},{"class":7},{"text":771,"type":750},"is what gets you into position to strike, and it is also what gets you out of harm's way. Building strong legs for boxing is an absolute must.",{"type":746,"content":773},[774],{"text":775,"type":750},"Here, we will delve deeper into leg strength, and how you can build and improve it.",{"type":777,"attrs":778,"content":780},"heading",{"level":779},2,[781],{"text":782,"type":750},"How Important Is Leg Strength In Boxing?",{"type":746,"content":784},[785],{"text":668,"type":750},{"type":746,"content":787},[788],{"text":789,"type":750},"There are 3 main aspects of leg strength:",{"type":791,"content":792},"bullet_list",[793,800,806],{"type":794,"content":795},"list_item",[796],{"type":746,"content":797},[798],{"text":799,"type":750},"Endurance",{"type":794,"content":801},[802],{"type":746,"content":803},[804],{"text":805,"type":750},"Explosiveness",{"type":794,"content":807},[808],{"type":746,"content":809},[810],{"text":811,"type":750},"Speed and Agility",{"type":746,"content":813},[814],{"text":815,"type":750},"Before we look into those and how you can work on them, note that we aren't going to be talking about technique (coordination, balance, positioning, stance, etc.); we are only going to discuss your legs' physical strength (conditioning).",{"type":777,"attrs":817,"content":818},{"level":779},[819],{"text":820,"type":750},"Do You Need Strong Legs For Boxing?",{"type":746,"content":822},[823],{"text":824,"type":750},"Yes, you do need to have strong legs for boxing. Your leg strength will help you move and box better for extended periods of time.",{"type":746,"content":826},[827,829,833,839,841,845,851,853,857,863],{"text":828,"type":750},"The very first thing you learn as a boxer is proper ",{"text":752,"type":750,"marks":830},[831],{"type":755,"attrs":832},{"class":7},{"text":834,"type":750,"marks":835},"boxing stance",[836],{"type":761,"attrs":837},{"href":838,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":840,"type":750},". While there are several popular opinions on what a proper stance is, perfecting your stance gives you a great balance and allows you to be in a good position to strike and defend. Shortly after the stance, and before you’ve started training the ",{"text":752,"type":750,"marks":842},[843],{"type":755,"attrs":844},{"class":7},{"text":846,"type":750,"marks":847},"different punches",[848],{"type":761,"attrs":849},{"href":850,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{"text":852,"type":750},", you start learning how to move, i.e. the footwork. You learn how to move in and out of range, go forward, backwards and to the side, while keeping ",{"text":752,"type":750,"marks":854},[855],{"type":755,"attrs":856},{"class":7},{"text":858,"type":750,"marks":859},"good balance",[860],{"type":761,"attrs":861},{"href":862,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-stay-balanced",{"text":864,"type":750},". Boxing Hall-of-Famer Andre Ward says:",{"type":746,"content":866},[867],{"text":868,"type":750},"\"The best coaches teach legs before they teach you hands.\"",{"type":746,"content":870},[871],{"text":872,"type":750},"To have great footwork and to be able to execute proper boxing techniques, you need your legs to be strong and well-conditioned.",{"type":777,"attrs":874,"content":875},{"level":779},[876],{"text":877,"type":750},"Do Strong Legs Help In a Fight?",{"type":746,"content":879},[880],{"text":681,"type":750},{"type":746,"content":882},[883],{"text":884,"type":750},"Here’s a quick illustration of leg power in boxing. Stand in front of a heavy bag. Sit down on the ground, legs not touching a wall, and throw a few punches at the bag with as much power as you can muster. Pay attention to the strength and power of your punches. Now stand back up, get into your boxing stance and throw the same combination of shots, again with full power. Notice the difference? If you build your leg strength, you will hit even harder.",{"type":777,"attrs":886,"content":887},{"level":779},[888],{"text":889,"type":750},"Does Boxing Build Leg Muscle?",{"type":746,"content":891},[892],{"text":893,"type":750},"Boxing training does build leg muscle as many boxing exercises and drills rely on strong legs. Building more muscle is rarely the aim of a boxer, though. Usually, as a boxer, you want to train, condition, and keep a certain level of muscle mass without overdoing it.",{"type":746,"content":895},[896],{"text":897,"type":750},"Although adding extra muscle can give you more explosive power, you pay a certain price in stamina, and most boxers prefer to stay close to their natural weight, especially when competing.",{"type":777,"attrs":899,"content":900},{"level":779},[901],{"text":902,"type":750},"How Do Boxers Get Strong Legs?",{"type":746,"content":904},[905],{"text":906,"type":750},"Just like with all muscle development, boxers develop strong legs through training exercises and drills. As mentioned above, there are three (3) different types of strength that boxers focus on when working on their legs: endurance, explosiveness, and speed and agility.",{"type":777,"attrs":908,"content":909},{"level":779},[910],{"text":911,"type":750},"How Do You Train Your Legs For Endurance?",{"type":746,"content":913},[914],{"text":915,"type":750},"Here are the best ways to build endurance.",{"type":777,"attrs":917,"content":919},{"level":918},3,[920],{"text":921,"type":750},"(Slow) Running",{"type":746,"content":923},[924,926,930,936],{"text":925,"type":750},"Running (and ",{"text":752,"type":750,"marks":927},[928],{"type":755,"attrs":929},{"class":7},{"text":931,"type":750,"marks":932},"roadwork",[933],{"type":761,"attrs":934},{"href":935,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{"text":937,"type":750},") is the classic way to get this done. How long and at what pace you run is dependent on your current physical conditioning. Typically, endurance is built with slower pace, longer distance running.",{"type":746,"content":939},[940],{"text":941,"type":750},"Often, boxers run every/every-other day, early in the morning, for between 1 and 9 miles.",{"type":746,"content":943},[944],{"text":945,"type":750},"While it does build endurance, you should take care not to overdo even slow-pace running. If you run too much, your slow muscle fibers will be overly active and you may end up losing speed in the long-term--not only for your legs, but also for your punches. Additionally, running for too long of a distance can lead to decreased muscle mass.",{"type":777,"attrs":947,"content":948},{"level":918},[949],{"text":950,"type":750},"Jumping Rope",{"type":746,"content":952},[953,955,959,965],{"text":954,"type":750},"Another classic exercise that all boxers do is ",{"text":752,"type":750,"marks":956},[957],{"type":755,"attrs":958},{"class":7},{"text":960,"type":750,"marks":961},"jump rope",[962],{"type":761,"attrs":963},{"href":964,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":966,"type":750},". Jumping rope, done in the same intervals as boxing rounds (2-3 min on, 1 min of rest) is an excellent way to increase your endurance and maintain your cardio conditioning.",{"type":746,"content":968},[969],{"text":970,"type":750},"It does take a bit of time to learn how to properly do it, but once you get the hang of it, jumping rope is an excellent tool to have.",{"type":746,"content":972},[973,979,983],{"text":974,"type":750,"marks":975},"Jumping rope",[976],{"type":761,"attrs":977},{"href":978,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://www.youtube.com/watch?v=xnlvp5OkkrE",{"text":766,"type":750,"marks":980},[981],{"type":755,"attrs":982},{"class":7},{"text":984,"type":750},"will help you strengthen your calf muscles in addition to all of the muscles in your legs. To feel the burn, just try jumping on your toes for 3 minutes in a round!",{"type":777,"attrs":986,"content":987},{"level":779},[988],{"text":989,"type":750},"How Do You Train Your Legs For Explosive Power?",{"type":746,"content":991},[992],{"text":993,"type":750},"Now that you know how to increase your leg strength through endurance training, it’s time to improve the explosive power of your shots through strengthening your legs. Here are some examples of drills that can help you:",{"type":777,"attrs":995,"content":996},{"level":918},[997],{"text":998,"type":750},"Interval Running",{"type":746,"content":1000},[1001],{"text":1002,"type":750},"This is one of the best exercises, and it's not even just for your legs. Interval running, often seen in a HIIT type of training programs, builds speed and explosiveness, increases your body's capacity to store energy, and improves the way you transfer the power from your legs all the way to the end of your punches.",{"type":746,"content":1004},[1005],{"text":1006,"type":750},"The way you typically do it is:",{"type":791,"content":1008},[1009,1015,1021],{"type":794,"content":1010},[1011],{"type":746,"content":1012},[1013],{"text":1014,"type":750},"sprint for a short period of time (up to 1 minute)",{"type":794,"content":1016},[1017],{"type":746,"content":1018},[1019],{"text":1020,"type":750},"recover at a slower pace",{"type":794,"content":1022},[1023],{"type":746,"content":1024},[1025],{"text":1026,"type":750},"repeat several times",{"type":746,"content":1028},[1029],{"text":1030,"type":750},"It is recommended not to exceed 80% of your maximal speed in your sprints and to slowly build up the number of intervals that you do. Ensure that you’re adequately warmed up as well.",{"type":777,"attrs":1032,"content":1033},{"level":918},[1034],{"text":1035,"type":750},"Squats",{"type":746,"content":1037},[1038],{"text":1039,"type":750},"Part of most physical sports, the squat is a very useful exercise in boxing, too. Squatting strengthens your quads, hamstrings and glutes. It also improves your core strength and stability. All of this is utilized in the movement required for throwing a punch.",{"type":746,"content":1041},[1042],{"text":1043,"type":750},"When squatting with weights, boxers often concentrate on the number of repetitions over the amount of weight. You want that extra pop while you throw a punch like an uppercut, but you don't want to bulk up too much and lose on stamina.",{"type":777,"attrs":1045,"content":1046},{"level":918},[1047],{"text":1048,"type":750},"Deadlifts",{"type":746,"content":1050},[1051],{"text":1052,"type":750},"Deadlifts are a fundamental exercise done with weights. Your glutes, your hamstrings, your lower back, and your core all get strengthened doing deadlifts.",{"type":746,"content":1054},[1055],{"text":1056,"type":750},"There are several different types of deadlifts. The trap bar deadlift is probably the most well-suited for boxing. The trap bar is different from the regular Olympic size barbell. It is shaped like a circle/square/octagonal frame with handles and weight on both sides.",{"type":746,"content":1058},[1059],{"text":1060,"type":750},"The way to execute the exercise is to get inside the frame and:",{"type":791,"content":1062},[1063,1069,1075,1081,1087,1093],{"type":794,"content":1064},[1065],{"type":746,"content":1066},[1067],{"text":1068,"type":750},"Spread your feet a bit wider than shoulder length",{"type":794,"content":1070},[1071],{"type":746,"content":1072},[1073],{"text":1074,"type":750},"Squat down, keeping your back straight until you comfortably reach the handles",{"type":794,"content":1076},[1077],{"type":746,"content":1078},[1079],{"text":1080,"type":750},"Get a good grip of the handles",{"type":794,"content":1082},[1083],{"type":746,"content":1084},[1085],{"text":1086,"type":750},"Rise to an upright position, keeping your back straight, using power from your legs and not your lower (or upper) back",{"type":794,"content":1088},[1089],{"type":746,"content":1090},[1091],{"text":1092,"type":750},"Slowly bring the trap bar back on the ground, the same way you got up",{"type":794,"content":1094},[1095],{"type":746,"content":1096},[1097],{"text":1098,"type":750},"Repeat for as many reps as you wish",{"type":746,"content":1100},[1101],{"text":1102,"type":750},"The trap bar deadlift is likely the safest choice of them all, yet deadlifting is never completely safe. Make sure you have an instructor or spotter present to teach and observe you as you do this exercise for the first time.",{"type":777,"attrs":1104,"content":1105},{"level":918},[1106],{"text":1107,"type":750},"Plyometrics",{"type":746,"content":1109},[1110],{"text":1111,"type":750},"Plyometrics are exercises where you exert a maximal amount of force in short spurts. Some examples of plyometric exercises include: jump-squats, box jumps, and power skipping. These are all designed to help you build leg strength.",{"type":777,"attrs":1113,"content":1114},{"level":918},[1115],{"text":1116,"type":750},"Isometric Holds",{"type":746,"content":1118},[1119,1121,1125,1131],{"text":1120,"type":750},"Isometric holds are an excellent way to build strength in your legs while keeping the risk for injury to a minimum. In this ",{"text":752,"type":750,"marks":1122},[1123],{"type":755,"attrs":1124},{"class":7},{"text":1126,"type":750,"marks":1127},"video",[1128],{"type":761,"attrs":1129},{"href":1130,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://www.youtube.com/watch?v=A0K65LtCr7Y",{"text":1132,"type":750},", FightCamp Trainer Flo Master shows you how to do a few effective isometric hold exercises.",{"type":777,"attrs":1134,"content":1135},{"level":779},[1136],{"text":1137,"type":750},"How Do You Train Your Legs For Speed and Agility?",{"type":746,"content":1139},[1140],{"text":1141,"type":750},"Being fast on your feet and quickly switching direction while moving side-to-side are some the hardest aspects to improve in your footwork. Working on your legs’ speed and agility is essential in boxing.",{"type":746,"content":1143},[1144],{"text":1145,"type":750},"When you see a punch coming from your opponent, you often want to push off your leading leg to move in the opposite direction. This quick reflex requires you to have strong legs to power the push. When you want to quickly go on the offensive, or go backwards, you need agility in your ankles and knees. Here are a few leg exercises for boxing you could use to train your legs for speed and agility.",{"type":777,"attrs":1147,"content":1148},{"level":918},[1149],{"text":1150,"type":750},"Shuttle Runs",{"type":746,"content":1152},[1153],{"text":1154,"type":750},"Shuttle runs are very popular exercises in sports like basketball and football, but they are also important for boxing. They consist of short sprints in which you quickly switch directions and vary your distance.",{"type":777,"attrs":1156,"content":1157},{"level":918},[1158],{"text":1159,"type":750},"Agility Ladder Drills",{"type":746,"content":1161},[1162],{"text":1163,"type":750},"Agility ladder drills are also great conditioning exercises that build leg strength and speed.",{"type":746,"content":1165},[1166,1168,1172,1177,1181],{"text":1167,"type":750},"Check this ",{"text":752,"type":750,"marks":1169},[1170],{"type":755,"attrs":1171},{"class":7},{"text":1126,"type":750,"marks":1173},[1174],{"type":761,"attrs":1175},{"href":1176,"uuid":48,"anchor":48,"target":764,"linktype":48},"https://www.youtube.com/watch?v=ocBuyKOtLnQ",{"text":766,"type":750,"marks":1178},[1179],{"type":755,"attrs":1180},{"class":7},{"text":1182,"type":750},"of FightCamp Trainer Flo Master for some amazing agility ladder drills.",{"type":746,"content":1184},[1185],{"text":1186,"type":750},"Leg strengthening for boxing is very important. You need it to generate power, to move quickly, and for your stamina. Incorporating drills for all three (3) types of strength will help you in your boxing training.",{"type":746,"content":1188},[1189],{"text":1190,"type":750},"For additional workouts, drills, and tutorials, subscribe to our YouTube channel.",{"type":777,"attrs":1192,"content":1193},{"level":918},[1194],{"text":1195,"type":750},"Related Articles",{"type":746,"content":1197},[1198,1203,1205],{"text":1199,"type":750,"marks":1200},"Boxing Footwork Drills For Beginners",[1201],{"type":761,"attrs":1202},{"href":763,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1204},"hard_break",{"text":1206,"type":750,"marks":1207},"How To Jump Rope Like a Boxer",[1208],{"type":761,"attrs":1209},{"href":964,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1211,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1216,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1217,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1212,"component":118,"meta_info":1213,"meta_title":7,"block_image":1214,"cover_image":1215,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-04-08 00:00","article",{"_uid":1221,"title":657,"plugin":43,"description":1222},"d2f10860-3039-4cce-9aa3-64b408947f68","Leg strength, agility, and endurance are incredibly important in boxing. Here's why that is, how to build leg strength, and drills to train.",{"id":1224,"alt":657,"name":7,"focus":48,"title":657,"filename":1225,"copyright":7,"fieldtype":50},3374880,"https://a.storyblok.com/f/115220/2400x990/30189a0d3e/why-you-need-strong-legs-for-boxing.jpg",[],"why-you-need-strong-legs-for-boxing","blogs/why-you-need-strong-legs-for-boxing",-840,[],60887917,"4dc8752b-7369-4a1c-aa8a-cd63642fd265","2021-04-08T03:56:00.000Z",[],["Reactive",1236],[1237,1480,1770,1967,2206,2379],{"name":1238,"created_at":1239,"published_at":1240,"updated_at":1241,"id":1242,"uuid":1243,"content":1244,"slug":1471,"full_slug":1472,"sort_by_date":48,"position":1473,"tag_list":1474,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":1476,"first_published_at":1477,"release_id":48,"lang":60,"path":1478,"alternates":1479,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1245,"faqs":1246,"title":1238,"topic":1267,"author":1282,"content":1283,"category":1453,"schedule":1461,"component":1219,"meta_info":1462,"cover_image":1466,"description":1465,"contributors":1470},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1247,1251,1255,1259,1263],{"_uid":1248,"answer":1249,"question":1250,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1252,"answer":1253,"question":1254,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1256,"answer":1257,"question":1258,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1260,"answer":1261,"question":1262,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1264,"answer":1265,"question":1266,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1268,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1280,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1269,"component":39,"meta_info":1277,"block_image":1278,"cover_image":1279,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1270,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1275,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1276,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1271,"component":118,"meta_info":1272,"meta_title":7,"block_image":1273,"cover_image":1274,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":743,"content":1284},[1285,1289,1293,1297,1310,1314,1318,1323,1338,1351,1356,1367,1371,1393,1398,1409,1422,1427,1431,1436,1449],{"type":746,"content":1286},[1287],{"text":1288,"type":750},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":746,"content":1290},[1291],{"text":1292,"type":750},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":777,"attrs":1294,"content":1295},{"level":779},[1296],{"text":1250,"type":750},{"type":746,"content":1298},[1299,1301,1308],{"text":1300,"type":750},"According to the ",{"text":1302,"type":750,"marks":1303},"Mayo Clinic",[1304],{"type":761,"attrs":1305},{"href":1306,"uuid":48,"anchor":48,"custom":1307,"target":764,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1309,"type":750},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":746,"content":1311},[1312],{"text":1313,"type":750},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":746,"content":1315},[1316],{"text":1317,"type":750},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":777,"attrs":1319,"content":1320},{"level":779},[1321],{"text":1322,"type":750},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":1324,"attrs":1325},"blok",{"id":1326,"body":1327},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1328],{"url":1329,"_uid":1331,"image":1332,"component":1336,"copyright_details":1337},{"id":7,"url":7,"linktype":1330,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1333,"alt":1334,"name":7,"focus":48,"title":1334,"filename":1335,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png","content_image",[],{"type":746,"content":1339},[1340,1342,1349],{"text":1341,"type":750},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1343,"type":750,"marks":1344},"burn more calories",[1345],{"type":761,"attrs":1346},{"href":1347,"uuid":48,"anchor":48,"custom":1348,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1350,"type":750}," even after you’re done working out.",{"type":777,"attrs":1352,"content":1353},{"level":779},[1354],{"text":1355,"type":750},"Kickboxing Is A Full Body Workout",{"type":1324,"attrs":1357},{"id":1326,"body":1358},[1359],{"url":1360,"_uid":1361,"image":1362,"component":1336,"copyright_details":1366},{"id":7,"url":7,"linktype":1330,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1363,"alt":1364,"name":7,"focus":48,"title":1364,"filename":1365,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":746,"content":1368},[1369],{"text":1370,"type":750},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":746,"content":1372},[1373,1375,1382,1384,1391],{"text":1374,"type":750},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1376,"type":750,"marks":1377},"all-level lower body workout",[1378],{"type":761,"attrs":1379},{"href":1380,"uuid":48,"anchor":48,"custom":1381,"target":764,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1383,"type":750}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1385,"type":750,"marks":1386},"upper body workout",[1387],{"type":761,"attrs":1388},{"href":1389,"uuid":48,"anchor":48,"custom":1390,"target":764,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1392,"type":750}," led by Flo Master.",{"type":777,"attrs":1394,"content":1395},{"level":779},[1396],{"text":1397,"type":750},"Boxing Can Be Low-Impact",{"type":1324,"attrs":1399},{"id":1326,"body":1400},[1401],{"url":1402,"_uid":1403,"image":1404,"component":1336,"copyright_details":1408},{"id":7,"url":7,"linktype":1330,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1405,"alt":1406,"name":7,"focus":48,"title":1406,"filename":1407,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":746,"content":1410},[1411,1413,1420],{"text":1412,"type":750},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1414,"type":750,"marks":1415},"shadowboxing",[1416],{"type":761,"attrs":1417},{"href":1418,"uuid":48,"anchor":48,"custom":1419,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1421,"type":750}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":777,"attrs":1423,"content":1424},{"level":779},[1425],{"text":1426,"type":750},"Kick Boring Cardio To The Curb",{"type":746,"content":1428},[1429],{"text":1430,"type":750},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":777,"attrs":1432,"content":1433},{"level":779},[1434],{"text":1435,"type":750},"Train Like a Fighter",{"type":746,"content":1437},[1438,1440,1447],{"text":1439,"type":750},"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":1441,"type":750,"marks":1442},"FightCamp",[1443],{"type":761,"attrs":1444},{"href":1445,"uuid":48,"anchor":48,"custom":1446,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1448,"type":750}," 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":746,"content":1450},[1451],{"text":1452,"type":750},"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":1454,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1459,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1460,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1455,"component":118,"meta_info":1456,"meta_title":7,"block_image":1457,"cover_image":1458,"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},[],[],"2022-12-12 00:00",{"_uid":1463,"title":1464,"plugin":43,"description":1465},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1467,"alt":1468,"name":7,"focus":48,"title":1468,"filename":1469,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1475],"featured","bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z","training/{{story.slug}}",[],{"name":1481,"created_at":1482,"published_at":1483,"updated_at":1484,"id":1485,"uuid":1486,"content":1487,"slug":1763,"full_slug":1764,"sort_by_date":48,"position":1765,"tag_list":1766,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":1767,"first_published_at":1768,"release_id":48,"lang":60,"path":1478,"alternates":1769,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1488,"faqs":1489,"title":1502,"topic":1503,"author":1518,"content":1519,"category":1744,"schedule":1752,"component":1219,"meta_info":1753,"cover_image":1757,"description":1761,"contributors":1762},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1490,1494,1498],{"_uid":1491,"answer":1492,"question":1493,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1495,"answer":1496,"question":1497,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1499,"answer":1500,"question":1501,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1504,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1516,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1517,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1505,"component":39,"meta_info":1513,"block_image":1514,"cover_image":1515,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1506,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1511,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1512,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1507,"component":118,"meta_info":1508,"meta_title":7,"block_image":1509,"cover_image":1510,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":743,"content":1520},[1521,1525,1530,1542,1557,1562,1582,1586,1591,1608,1612,1632,1636,1641,1656,1660,1665,1689,1694,1708,1712,1726,1730,1740],{"type":746,"content":1522},[1523],{"text":1524,"type":750},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":777,"attrs":1526,"content":1527},{"level":779},[1528],{"text":1529,"type":750},"Floyd “Money” Mayweather Jr.",{"type":1324,"attrs":1531},{"id":1532,"body":1533},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1534],{"url":1535,"_uid":1536,"image":1537,"component":1336,"copyright_details":1541},{"id":7,"url":7,"linktype":1330,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1538,"alt":1539,"name":7,"focus":7,"title":1539,"filename":1540,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":746,"content":1543},[1544,1546,1555],{"text":1545,"type":750},"Regarded as the best technical boxer of this age, ",{"text":1547,"type":750,"marks":1548},"Floyd Mayweather Jr.",[1549,1553],{"type":761,"attrs":1550},{"href":1551,"uuid":48,"anchor":48,"custom":1552,"target":764,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1554},"underline",{"text":1556,"type":750}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":777,"attrs":1558,"content":1559},{"level":918},[1560],{"text":1561,"type":750},"The Philly Shell",{"type":791,"content":1563},[1564,1570,1576],{"type":794,"content":1565},[1566],{"type":746,"content":1567},[1568],{"text":1569,"type":750},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":794,"content":1571},[1572],{"type":746,"content":1573},[1574],{"text":1575,"type":750},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":794,"content":1577},[1578],{"type":746,"content":1579},[1580],{"text":1581,"type":750},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":746,"content":1583},[1584],{"text":1585,"type":750},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":777,"attrs":1587,"content":1588},{"level":779},[1589],{"text":1590,"type":750},"Pernell “Sweet Pea” Whitaker",{"type":1324,"attrs":1592},{"id":1532,"body":1593},[1594],{"url":1595,"_uid":1596,"image":1597,"component":1336,"copyright_details":1601},{"id":7,"url":7,"linktype":1330,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1598,"alt":1599,"name":7,"focus":7,"title":1599,"filename":1600,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1602],{"_uid":1603,"link":1604,"title":1606,"component":1607},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1605,"target":764,"linktype":13,"fieldtype":14,"cached_url":1605},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":746,"content":1609},[1610],{"text":1611,"type":750},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":791,"content":1613},[1614,1620,1626],{"type":794,"content":1615},[1616],{"type":746,"content":1617},[1618],{"text":1619,"type":750},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":794,"content":1621},[1622],{"type":746,"content":1623},[1624],{"text":1625,"type":750},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":794,"content":1627},[1628],{"type":746,"content":1629},[1630],{"text":1631,"type":750},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":746,"content":1633},[1634],{"text":1635,"type":750},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":777,"attrs":1637,"content":1638},{"level":779},[1639],{"text":1640,"type":750},"Muhammad Ali",{"type":1324,"attrs":1642},{"id":1532,"body":1643},[1644],{"url":1645,"_uid":1646,"image":1647,"component":1336,"copyright_details":1650},{"id":7,"url":7,"linktype":1330,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1648,"alt":1539,"name":7,"focus":7,"title":1539,"filename":1649,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1651],{"_uid":1652,"link":1653,"title":1655,"component":1607},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1654,"target":764,"linktype":13,"fieldtype":14,"cached_url":1654},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":746,"content":1657},[1658],{"text":1659,"type":750},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":777,"attrs":1661,"content":1662},{"level":918},[1663],{"text":1664,"type":750},"The Ali Shuffle",{"type":791,"content":1666},[1667,1683],{"type":794,"content":1668},[1669],{"type":746,"content":1670},[1671,1673,1681],{"text":1672,"type":750},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1674,"type":750,"marks":1675},"To do the Ali Shuffle",[1676,1680],{"type":761,"attrs":1677},{"href":1678,"uuid":48,"anchor":48,"custom":1679,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1554},{"text":1682,"type":750},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":794,"content":1684},[1685],{"type":746,"content":1686},[1687],{"text":1688,"type":750},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":777,"attrs":1690,"content":1691},{"level":918},[1692],{"text":1693,"type":750},"The Rope a Dope",{"type":791,"content":1695},[1696,1702],{"type":794,"content":1697},[1698],{"type":746,"content":1699},[1700],{"text":1701,"type":750},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":794,"content":1703},[1704],{"type":746,"content":1705},[1706],{"text":1707,"type":750},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":746,"content":1709},[1710],{"text":1711,"type":750},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":746,"content":1713},[1714,1716,1724],{"text":1715,"type":750},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1717,"type":750,"marks":1718},"FightCamp Community",[1719,1723],{"type":761,"attrs":1720},{"href":1721,"uuid":48,"anchor":48,"custom":1722,"target":764,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1554},{"text":1725,"type":750},"!",{"type":777,"attrs":1727,"content":1728},{"level":779},[1729],{"text":1435,"type":750},{"type":746,"content":1731},[1732,1733,1739],{"text":1439,"type":750},{"text":1441,"type":750,"marks":1734},[1735,1738],{"type":761,"attrs":1736},{"href":1445,"uuid":48,"anchor":48,"custom":1737,"target":764,"linktype":13},{},{"type":1554},{"text":1448,"type":750},{"type":746,"content":1741},[1742],{"text":1743,"type":750},"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":1745,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1750,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1746,"component":118,"meta_info":1747,"meta_title":7,"block_image":1748,"cover_image":1749,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1754,"title":1755,"plugin":43,"description":1756},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1758,"alt":1759,"name":7,"focus":7,"title":1759,"filename":1760,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1475],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1771,"created_at":1772,"published_at":1773,"updated_at":1774,"id":1775,"uuid":1776,"content":1777,"slug":1961,"full_slug":1962,"sort_by_date":48,"position":1963,"tag_list":1964,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":1965,"first_published_at":1773,"release_id":48,"lang":60,"path":1478,"alternates":1966,"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":1778,"faqs":1779,"title":1771,"topic":1784,"author":1518,"content":1799,"category":1942,"schedule":1950,"component":1219,"meta_info":1951,"cover_image":1955,"description":1959,"contributors":1960},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1780],{"_uid":1781,"answer":1782,"question":1783,"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":1785,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1797,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1798,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1786,"component":39,"meta_info":1794,"block_image":1795,"cover_image":1796,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1787,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1792,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1793,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1788,"component":118,"meta_info":1789,"meta_title":7,"block_image":1790,"cover_image":1791,"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":743,"content":1800},[1801,1805,1810,1815,1839,1844,1868,1873,1887,1892,1906,1911,1915,1920,1924,1928,1939],{"type":746,"content":1802},[1803],{"text":1804,"type":750},"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":777,"attrs":1806,"content":1807},{"level":779},[1808],{"text":1809,"type":750},"5 Ways to Shake Up Your Cardio",{"type":777,"attrs":1811,"content":1812},{"level":918},[1813],{"text":1814,"type":750},"Swimming",{"type":746,"content":1816},[1817,1819,1827,1829,1837],{"text":1818,"type":750},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1820,"type":750,"marks":1821},"Flo Master’s",[1822,1826],{"type":761,"attrs":1823},{"href":1824,"uuid":48,"anchor":48,"custom":1825,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1554},{"text":1828,"type":750}," favorite forms of ",{"text":1830,"type":750,"marks":1831},"active recovery",[1832,1836],{"type":761,"attrs":1833},{"href":1834,"uuid":48,"anchor":48,"custom":1835,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1554},{"text":1838,"type":750}," 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":777,"attrs":1840,"content":1841},{"level":918},[1842],{"text":1843,"type":750},"Tabata Bag Drills",{"type":746,"content":1845},[1846,1848,1856,1858,1866],{"text":1847,"type":750},"One great way to get your anaerobic endurance up is with ",{"text":1849,"type":750,"marks":1850},"Tabata",[1851,1855],{"type":761,"attrs":1852},{"href":1853,"uuid":48,"anchor":48,"custom":1854,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1554},{"text":1857,"type":750}," 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":1859,"type":750,"marks":1860},"FightCamp App",[1861,1865],{"type":761,"attrs":1862},{"href":1863,"uuid":48,"anchor":48,"custom":1864,"target":764,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1554},{"text":1867,"type":750}," 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":777,"attrs":1869,"content":1870},{"level":918},[1871],{"text":1872,"type":750},"Footwork Heavy Sports",{"type":746,"content":1874},[1875,1877,1885],{"text":1876,"type":750},"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":1878,"type":750,"marks":1879},"dancing",[1880,1884],{"type":761,"attrs":1881},{"href":1882,"uuid":48,"anchor":48,"custom":1883,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1554},{"text":1886,"type":750}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":777,"attrs":1888,"content":1889},{"level":918},[1890],{"text":1891,"type":750},"Hiking",{"type":746,"content":1893},[1894,1896,1904],{"text":1895,"type":750},"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":1897,"type":750,"marks":1898},"healthy snacks",[1899,1903],{"type":761,"attrs":1900},{"href":1901,"uuid":48,"anchor":48,"custom":1902,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1554},{"text":1905,"type":750},"! ",{"type":777,"attrs":1907,"content":1908},{"level":918},[1909],{"text":1910,"type":750},"Shadowboxing Punchouts",{"type":746,"content":1912},[1913],{"text":1914,"type":750},"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":777,"attrs":1916,"content":1917},{"level":779},[1918],{"text":1919,"type":750},"Shaking Up Your Cardio",{"type":746,"content":1921},[1922],{"text":1923,"type":750},"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":777,"attrs":1925,"content":1926},{"level":779},[1927],{"text":1435,"type":750},{"type":746,"content":1929},[1930,1931,1937],{"text":1439,"type":750},{"text":1441,"type":750,"marks":1932},[1933,1936],{"type":761,"attrs":1934},{"href":1445,"uuid":48,"anchor":48,"custom":1935,"target":764,"linktype":13},{},{"type":1554},{"text":1938,"type":750}," 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":746,"content":1940},[1941],{"text":1743,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1943,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1948,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1949,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1944,"component":118,"meta_info":1945,"meta_title":7,"block_image":1946,"cover_image":1947,"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":1952,"title":1953,"plugin":43,"description":1954},"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":1956,"alt":1957,"name":7,"focus":7,"title":1957,"filename":1958,"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,[1475],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1968,"created_at":1969,"published_at":1970,"updated_at":1971,"id":1972,"uuid":1973,"content":1974,"slug":2199,"full_slug":2200,"sort_by_date":48,"position":2201,"tag_list":2202,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":2203,"first_published_at":2204,"release_id":48,"lang":60,"path":1478,"alternates":2205,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1975,"faqs":1976,"title":1968,"topic":1989,"author":2004,"content":2005,"category":2180,"schedule":2188,"component":1219,"meta_info":2189,"cover_image":2193,"description":2197,"contributors":2198},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1977,1981,1985],{"_uid":1978,"answer":1979,"question":1980,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1982,"answer":1983,"question":1984,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1986,"answer":1987,"question":1988,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1990,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2002,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1991,"component":39,"meta_info":1999,"block_image":2000,"cover_image":2001,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1992,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1997,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1998,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1993,"component":118,"meta_info":1994,"meta_title":7,"block_image":1995,"cover_image":1996,"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},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":743,"content":2006},[2007,2011,2015,2019,2023,2037,2085,2097,2102,2125,2159,2163,2167,2177],{"type":777,"attrs":2008,"content":2009},{"level":779},[2010],{"text":1980,"type":750},{"type":746,"content":2012},[2013],{"text":2014,"type":750},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":746,"content":2016},[2017],{"text":2018,"type":750},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":777,"attrs":2020,"content":2021},{"level":779},[2022],{"text":1984,"type":750},{"type":746,"content":2024},[2025,2027,2035],{"text":2026,"type":750},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2028,"type":750,"marks":2029},"National Academy of Sports Medicine",[2030,2034],{"type":761,"attrs":2031},{"href":2032,"uuid":48,"anchor":48,"custom":2033,"target":764,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1554},{"text":2036,"type":750}," has a few exercise-related symptoms of overtraining:",{"type":2038,"attrs":2039,"content":2042},"ordered_list",{"order":2040},{"order":2041},1,[2043,2049,2055,2061,2067,2073,2079],{"type":794,"content":2044},[2045],{"type":746,"content":2046},[2047],{"text":2048,"type":750},"A plateau or decline in workout performance or progress",{"type":794,"content":2050},[2051],{"type":746,"content":2052},[2053],{"text":2054,"type":750},"A perception of increased exertion during “normal” or “easy” workouts",{"type":794,"content":2056},[2057],{"type":746,"content":2058},[2059],{"text":2060,"type":750},"Excessive sweating or overheating",{"type":794,"content":2062},[2063],{"type":746,"content":2064},[2065],{"text":2066,"type":750},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":794,"content":2068},[2069],{"type":746,"content":2070},[2071],{"text":2072,"type":750},"A lack of feeling “refreshed” after regular rest and recovery",{"type":794,"content":2074},[2075],{"type":746,"content":2076},[2077],{"text":2078,"type":750},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":794,"content":2080},[2081],{"type":746,"content":2082},[2083],{"text":2084,"type":750},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":746,"content":2086},[2087,2089,2095],{"text":2088,"type":750},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1859,"type":750,"marks":2090},[2091,2094],{"type":761,"attrs":2092},{"href":1863,"uuid":48,"anchor":48,"custom":2093,"target":764,"linktype":13},{},{"type":1554},{"text":2096,"type":750}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":777,"attrs":2098,"content":2099},{"level":779},[2100],{"text":2101,"type":750},"A Day of Rest",{"type":746,"content":2103},[2104,2106,2114,2116,2123],{"text":2105,"type":750},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2107,"type":750,"marks":2108},"Aaron",[2109,2113],{"type":761,"attrs":2110},{"href":2111,"uuid":48,"anchor":48,"custom":2112,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1554},{"text":2115,"type":750}," and ",{"text":2117,"type":750,"marks":2118},"Flo",[2119,2122],{"type":761,"attrs":2120},{"href":1824,"uuid":48,"anchor":48,"custom":2121,"target":764,"linktype":13},{},{"type":1554},{"text":2124,"type":750},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":746,"content":2126},[2127,2129,2137,2139,2147,2149,2157],{"text":2128,"type":750},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2130,"type":750,"marks":2131},"researchers",[2132,2136],{"type":761,"attrs":2133},{"href":2134,"uuid":48,"anchor":48,"custom":2135,"target":764,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1554},{"text":2138,"type":750}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2140,"type":750,"marks":2141},"FightCamp Trainers",[2142,2146],{"type":761,"attrs":2143},{"href":2144,"uuid":48,"anchor":48,"custom":2145,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1554},{"text":2148,"type":750}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2150,"type":750,"marks":2151},"neurological connections",[2152,2156],{"type":761,"attrs":2153},{"href":2154,"uuid":48,"anchor":48,"custom":2155,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1554},{"text":2158,"type":750},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":746,"content":2160},[2161],{"text":2162,"type":750},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":777,"attrs":2164,"content":2165},{"level":779},[2166],{"text":1435,"type":750},{"type":746,"content":2168},[2169,2170,2176],{"text":1439,"type":750},{"text":1441,"type":750,"marks":2171},[2172,2175],{"type":761,"attrs":2173},{"href":1445,"uuid":48,"anchor":48,"custom":2174,"target":764,"linktype":13},{},{"type":1554},{"text":1938,"type":750},{"type":746,"content":2178},[2179],{"text":1743,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2181,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2186,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2182,"component":118,"meta_info":2183,"meta_title":7,"block_image":2184,"cover_image":2185,"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},[],[],"2023-01-12 00:00",{"_uid":2190,"title":2191,"plugin":43,"description":2192},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2194,"alt":2195,"name":7,"focus":7,"title":2195,"filename":2196,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1475],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2207,"created_at":2208,"published_at":2209,"updated_at":2210,"id":2211,"uuid":2212,"content":2213,"slug":2372,"full_slug":2373,"sort_by_date":48,"position":2374,"tag_list":2375,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":2376,"first_published_at":2377,"release_id":48,"lang":60,"path":1478,"alternates":2378,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2214,"faqs":2215,"title":2207,"topic":2232,"author":1518,"content":2247,"category":2354,"schedule":2362,"component":1219,"meta_info":2363,"cover_image":2367,"description":2370,"contributors":2371},"af46e437-bfbd-4a28-91a2-df5259454628",[2216,2220,2224,2228],{"_uid":2217,"answer":2218,"question":2219,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2221,"answer":2222,"question":2223,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2225,"answer":2226,"question":2227,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2229,"answer":2230,"question":2231,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2233,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2245,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2246,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2234,"component":39,"meta_info":2242,"block_image":2243,"cover_image":2244,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2235,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2240,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2241,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2236,"component":118,"meta_info":2237,"meta_title":7,"block_image":2238,"cover_image":2239,"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":743,"content":2248},[2249,2262,2267,2271,2276,2280,2294,2299,2312,2317,2321,2334,2338,2342,2351],{"type":746,"content":2250},[2251,2253,2260],{"text":2252,"type":750},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2254,"type":750,"marks":2255},"Strength training",[2256],{"type":761,"attrs":2257},{"href":2258,"uuid":48,"anchor":48,"custom":2259,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2261,"type":750}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":777,"attrs":2263,"content":2264},{"level":779},[2265],{"text":2266,"type":750},"Why do Boxers Train Their Neck?",{"type":746,"content":2268},[2269],{"text":2270,"type":750},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":777,"attrs":2272,"content":2273},{"level":779},[2274],{"text":2275,"type":750},"How do Boxers Strength Train Their Neck?",{"type":746,"content":2277},[2278],{"text":2279,"type":750},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":791,"content":2281},[2282,2288],{"type":794,"content":2283},[2284],{"type":746,"content":2285},[2286],{"text":2287,"type":750},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":794,"content":2289},[2290],{"type":746,"content":2291},[2292],{"text":2293,"type":750},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":777,"attrs":2295,"content":2296},{"level":779},[2297],{"text":2298,"type":750},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":746,"content":2300},[2301,2303,2310],{"text":2302,"type":750},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2304,"type":750,"marks":2305},"injury",[2306],{"type":761,"attrs":2307},{"href":2308,"uuid":48,"anchor":48,"custom":2309,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2311,"type":750}," occurring.",{"type":777,"attrs":2313,"content":2314},{"level":779},[2315],{"text":2316,"type":750},"How Often Should Boxers Train Their Neck?",{"type":746,"content":2318},[2319],{"text":2320,"type":750},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":1324,"attrs":2322},{"id":2323,"body":2324},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2325],{"_uid":2326,"text":2327,"image":2328,"author":2332,"component":2333},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2329,"alt":2330,"name":7,"focus":7,"title":2330,"filename":2331,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":746,"content":2335},[2336],{"text":2337,"type":750},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":777,"attrs":2339,"content":2340},{"level":779},[2341],{"text":1435,"type":750},{"type":746,"content":2343},[2344,2345,2350],{"text":1439,"type":750},{"text":1441,"type":750,"marks":2346},[2347],{"type":761,"attrs":2348},{"href":1445,"uuid":48,"anchor":48,"custom":2349,"target":764,"linktype":13},{},{"text":1938,"type":750},{"type":746,"content":2352},[2353],{"text":1452,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2355,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2360,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2361,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2356,"component":118,"meta_info":2357,"meta_title":7,"block_image":2358,"cover_image":2359,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2364,"title":2365,"plugin":43,"description":2366},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2368,"alt":2330,"name":7,"focus":7,"title":2330,"filename":2369,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1475],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2380,"created_at":2381,"published_at":2382,"updated_at":2383,"id":2384,"uuid":2385,"content":2386,"slug":2559,"full_slug":2560,"sort_by_date":48,"position":2561,"tag_list":2562,"is_startpage":9,"parent_id":1231,"meta_data":48,"group_id":2563,"first_published_at":2564,"release_id":48,"lang":60,"path":1478,"alternates":2565,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2387,"faqs":2388,"title":2405,"topic":2406,"author":1518,"content":2421,"category":2540,"schedule":2548,"component":1219,"meta_info":2549,"cover_image":2553,"description":2557,"contributors":2558},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2389,2393,2397,2401],{"_uid":2390,"answer":2391,"question":2392,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2394,"answer":2395,"question":2396,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2398,"answer":2399,"question":2400,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2402,"answer":2403,"question":2404,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2407,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2419,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2420,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2408,"component":39,"meta_info":2416,"block_image":2417,"cover_image":2418,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2409,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2414,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2415,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2410,"component":118,"meta_info":2411,"meta_title":7,"block_image":2412,"cover_image":2413,"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":743,"content":2422},[2423,2435,2439,2450,2463,2467,2476,2480,2484,2493,2506,2511,2524,2528,2537],{"type":746,"content":2424},[2425,2427,2433],{"text":2426,"type":750},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1640,"type":750,"marks":2428},[2429],{"type":761,"attrs":2430},{"href":2431,"uuid":48,"anchor":48,"custom":2432,"target":764,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2434,"type":750}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":777,"attrs":2436,"content":2437},{"level":779},[2438],{"text":2396,"type":750},{"type":1324,"attrs":2440},{"id":2441,"body":2442},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2443],{"url":7,"_uid":2444,"image":2445,"component":1336,"copyright_details":2449},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2446,"alt":2447,"name":7,"focus":7,"title":2447,"filename":2448,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":746,"content":2451},[2452,2454,2461],{"text":2453,"type":750},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2455,"type":750,"marks":2456},"Manny Pacquiao",[2457],{"type":761,"attrs":2458},{"href":2459,"uuid":48,"anchor":48,"custom":2460,"target":764,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2462,"type":750},". His punches have great technique and flow well, naturally building momentum.",{"type":777,"attrs":2464,"content":2465},{"level":779},[2466],{"text":2400,"type":750},{"type":1324,"attrs":2468},{"id":2441,"body":2469},[2470],{"url":7,"_uid":2471,"image":2472,"component":1336,"copyright_details":2475},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2473,"alt":2447,"name":7,"focus":7,"title":2447,"filename":2474,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":746,"content":2477},[2478],{"text":2479,"type":750},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":777,"attrs":2481,"content":2482},{"level":779},[2483],{"text":2404,"type":750},{"type":1324,"attrs":2485},{"id":2441,"body":2486},[2487],{"url":7,"_uid":2488,"image":2489,"component":1336,"copyright_details":2492},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2490,"alt":2447,"name":7,"focus":7,"title":2447,"filename":2491,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":746,"content":2494},[2495,2497,2504],{"text":2496,"type":750},"In boxing movies, you will often hear boxers ‘",{"text":2498,"type":750,"marks":2499},"hiss",[2500],{"type":761,"attrs":2501},{"href":2502,"uuid":48,"anchor":48,"custom":2503,"target":764,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2505,"type":750},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":777,"attrs":2507,"content":2508},{"level":779},[2509],{"text":2510,"type":750},"The Takeaway",{"type":746,"content":2512},[2513,2515,2522],{"text":2514,"type":750},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2516,"type":750,"marks":2517},"breathing",[2518],{"type":761,"attrs":2519},{"href":2520,"uuid":48,"anchor":48,"custom":2521,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2523,"type":750}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":777,"attrs":2525,"content":2526},{"level":779},[2527],{"text":1435,"type":750},{"type":746,"content":2529},[2530,2531,2536],{"text":1439,"type":750},{"text":1441,"type":750,"marks":2532},[2533],{"type":761,"attrs":2534},{"href":1445,"uuid":48,"anchor":48,"custom":2535,"target":764,"linktype":13},{},{"text":1448,"type":750},{"type":746,"content":2538},[2539],{"text":1743,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2541,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2546,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2547,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2542,"component":118,"meta_info":2543,"meta_title":7,"block_image":2544,"cover_image":2545,"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},[],[],"2022-12-22 00:00",{"_uid":2550,"title":2551,"plugin":43,"description":2552},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2554,"alt":2555,"name":7,"focus":7,"title":2555,"filename":2556,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1475],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1219,"created_at":2567,"published_at":2568,"updated_at":2569,"id":2570,"uuid":2571,"content":2572,"slug":1219,"full_slug":2593,"sort_by_date":48,"position":446,"tag_list":2594,"is_startpage":9,"parent_id":2595,"meta_data":48,"group_id":2596,"first_published_at":2597,"release_id":48,"lang":60,"path":7,"alternates":2598,"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":2573,"component":2574,"meta_info":2575,"custom_content_list":2577},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2576,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2578,2583,2588],{"_uid":2579,"label":2580,"value":2581,"dev_id":2582,"component":750},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2584,"label":2585,"value":2586,"dev_id":2587,"component":750},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2589,"label":2590,"value":2591,"dev_id":2592,"component":750},"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",[],1787013267842]