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Whether that's being able to complete physically active tasks such as working out, completing cardio, or moving throughout the day without pain or injury, it is slightly an arbitrary concept as one person's idea of ‘fit’ may differ from someone else's. ","What is fitness?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"915af7c7-1c02-4644-89dd-3052076afe8f","Wellness offers much more of an in-depth look at an individual. While fitness would fall under the wellness umbrella, it looks at many other aspects as well. Emotional, spiritual, financial (depending on who you ask), nutrition, mental, intellectual, environmental, etc. Ultimately it comes down to the overall well-being of an individual.","What is wellness?",{"_uid":676,"answer":677,"question":678,"component":670},"b7126614-d1bf-4031-bd0f-f9edc104a791","Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. \n\nExample Goal: Weight loss\n\nS - 30 lbs.\nM - Weekly weigh in’s - shooting for 1-2lbs. per week\nA - Doable through proper exercise and nutrition management\nR - Plan for setbacks (ex. Traveling for work)\nT - 16-week timetable, give or take +/- 2 weeks for setbacks","How do you set fitness goals?",{"_uid":680,"answer":681,"question":682,"component":670},"b9a92fd9-b49c-49f8-a6d3-ceee64736cdb","Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. \n\nExample Goal: Taking supplements every day (habit creation)\n\nS - Take fish oil in the morning, and melatonin in the evening\nM - Create a calendar chart to track progress - mark off successful days\nA - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)\nR - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning\nT - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature","How do you set wellness goals?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":684,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":686,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":700,"content":701},"doc",[702,721,732,756,763,766,771,774,779,793,797,801,805,809,813,817,823,827,837,841,845,849,853,857,861,865,873,877,881,885,889,893,898,902,907,921],{"type":703,"content":704},"paragraph",[705,708,719],{"text":706,"type":707},"Mankind has always been fascinated with health. Going back thousands of years we can see this infatuation even with the ancient Greeks when the first-ever Olympic Games were held in 776 BC (","text",{"text":709,"type":707,"marks":710},"according to most experts",[711,717],{"type":712,"attrs":713},"link",{"href":714,"uuid":48,"anchor":48,"custom":715,"target":716,"linktype":13},"https://olympics.com/ioc/ancient-olympic-games",{},"_blank",{"type":718},"underline",{"text":720,"type":707},"). These games were a marvelous spectacle of human athleticism from boxing, chariot races, and wrestling. ",{"type":703,"content":722},[723,725,730],{"text":724,"type":707},"Over time, our interest in being physically fit shifted to other, equally important, aspects of health. Individuals began to realize that athletic excellence alone was not enough. One of the leading contributing figures to this thought process is none other than Hippocrates, the “Father of Medicine.” He was a physician who is famous for quoting, ",{"text":726,"type":707,"marks":727},"“let food be thy medicine,” ",[728],{"type":729},"italic",{"text":731,"type":707},"as well as believing that disease was not a punishment from the Gods. ",{"type":703,"content":733},[734,736,744,746,754],{"text":735,"type":707},"Fast forward to the end of World War II and a physician by the name of Halbert Dunn ",{"text":737,"type":707,"marks":738},"coined the term wellness",[739,743],{"type":712,"attrs":740},{"href":741,"uuid":48,"anchor":48,"custom":742,"target":716,"linktype":13},"http://www.jgypk.hu/tamop13e/tananyag_html/wellness_eng/the_history_of_wellness.html#:~:text=The%20word%20wellness%20was%20coined,businesses%20and%20population%20lifetstyle%20programmes.",{},{"type":718},{"text":745,"type":707},", a combination of well-being and fitness. The term eventually caught on and has been a gold mine in the marketing world for health and food companies. While the terms ",{"text":747,"type":707,"marks":748},"fitness and wellness",[749,753],{"type":712,"attrs":750},{"href":751,"uuid":48,"anchor":48,"custom":752,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/fitness-goals-wellness-goals-explaining-the-differences/",{},{"type":718},{"text":755,"type":707}," are often used interchangeably, they ultimately reflect different aspects of health.",{"type":757,"attrs":758,"content":760},"heading",{"level":759},2,[761],{"text":762,"type":707},"What is Fitness?",{"type":703,"content":764},[765],{"text":668,"type":707},{"type":757,"attrs":767,"content":768},{"level":759},[769],{"text":770,"type":707},"What is Wellness?",{"type":703,"content":772},[773],{"text":673,"type":707},{"type":757,"attrs":775,"content":776},{"level":759},[777],{"text":778,"type":707},"How to Set Goals for Fitness and Wellness",{"type":703,"content":780},[781,783,791],{"text":782,"type":707},"When it comes to setting goals for both fitness and wellness, it helps to break them down, set strategies in place, timelines, etc. One of the best places to start is to figure out what you want specifically (end goal) and then set up what are called ",{"text":784,"type":707,"marks":785},"S.M.A.R.T. goals",[786,790],{"type":712,"attrs":787},{"href":788,"uuid":48,"anchor":48,"custom":789,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-make-smart-goals-for-the-new-year/",{},{"type":718},{"text":792,"type":707},":",{"type":703,"content":794},[795],{"text":796,"type":707},"S - Specific",{"type":703,"content":798},[799],{"text":800,"type":707},"M - Measurable",{"type":703,"content":802},[803],{"text":804,"type":707},"A - Achievable",{"type":703,"content":806},[807],{"text":808,"type":707},"R - Relevant",{"type":703,"content":810},[811],{"text":812,"type":707},"T - Timeframe ",{"type":703,"content":814},[815],{"text":816,"type":707},"By looking at and answering those questions comprehensively, you can start to get a feeling of, if what you want to achieve, is in fact doable. It also helps to plan for setbacks and any possible roadblocks while working towards your goal. That way you are already coming up with solutions to potential, future problems. Here are a couple of things to remember for fitness and wellness goal setting and an example of each.",{"type":757,"attrs":818,"content":820},{"level":819},3,[821],{"text":822,"type":707},"Fitness",{"type":703,"content":824},[825],{"text":826,"type":707},"Fitness goals are going to be anything related to physical health. Weight loss, body fat recomposition, muscle toning, strength, cardio performance, etc. ",{"type":828,"content":829},"bullet_list",[830],{"type":831,"content":832},"list_item",[833],{"type":703,"content":834},[835],{"text":836,"type":707},"Example Goal: Weight loss",{"type":703,"content":838},[839],{"text":840,"type":707},"S - 30 lbs.",{"type":703,"content":842},[843],{"text":844,"type":707},"M - Weekly weigh in’s - shooting for 1-2lbs. per week",{"type":703,"content":846},[847],{"text":848,"type":707},"A - Doable through proper exercise and nutrition management",{"type":703,"content":850},[851],{"text":852,"type":707},"R - Plan for setbacks (ex. Traveling for work)",{"type":703,"content":854},[855],{"text":856,"type":707},"T - 16-week timetable, give or take +/- 2 weeks for setbacks",{"type":757,"attrs":858,"content":859},{"level":819},[860],{"text":339,"type":707},{"type":703,"content":862},[863],{"text":864,"type":707},"Wellness goals can cover almost any other topic of health. From practicing stress reduction, improving self-image, or prioritizing self-care, a good majority of these will be geared around successful habit building. ",{"type":828,"content":866},[867],{"type":831,"content":868},[869],{"type":703,"content":870},[871],{"text":872,"type":707},"Example Goal: Taking supplements every day (habit creation)",{"type":703,"content":874},[875],{"text":876,"type":707},"S - Take fish oil in the morning, and melatonin in the evening",{"type":703,"content":878},[879],{"text":880,"type":707},"M - Create a calendar chart to track progress - mark off successful days",{"type":703,"content":882},[883],{"text":884,"type":707},"A - Habit stacking (using a current habit to install new ones) is key to new success (ex. Putting supplements next to your toothbrush. Every time you brush your teeth, take supplements)",{"type":703,"content":886},[887],{"text":888,"type":707},"R - Setbacks: Miss a dose, take it later in the day once remembered. At night, skip and get back on track the next morning",{"type":703,"content":890},[891],{"text":892,"type":707},"T - It can take anywhere from 21 days to over 2 months for new habit routines to become rituals. Keep tracking until it becomes second nature",{"type":757,"attrs":894,"content":895},{"level":759},[896],{"text":897,"type":707},"Progress Over Perfection",{"type":703,"content":899},[900],{"text":901,"type":707},"As with everything in life, implementing new goals, either fitness or wellness related, takes time and patience. There are going to be setbacks, sidetracks, and failures along the way, but it’s how you handle those situations that define true character and resilience. Regardless of what you end up working towards, consistency reigns as the key to long-term success. ",{"type":757,"attrs":903,"content":904},{"level":759},[905],{"text":906,"type":707},"Train For Your Fitness & Wellness",{"type":703,"content":908},[909,911,919],{"text":910,"type":707},"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":912,"type":707,"marks":913},"FightCamp",[914,918],{"type":712,"attrs":915},{"href":916,"uuid":48,"anchor":48,"custom":917,"target":716,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":718},{"text":920,"type":707}," 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":703,"content":922},[923],{"text":924,"type":707},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":926,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":931,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":932,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":927,"component":118,"meta_info":928,"meta_title":7,"block_image":929,"cover_image":930,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-10 00:00","article",{"_uid":936,"title":937,"plugin":43,"description":938},"879f3b50-74e3-48db-b449-aa4b0392dbc6","Setting Goals for Your Fitness & Wellness | FightCamp","For many fitness goals and wellness goals are one and the same but, they are different. Learn at FightCamp how to set them and be successful in reaching them.",{"id":940,"alt":941,"name":7,"focus":7,"title":941,"filename":942,"copyright":7,"fieldtype":50,"is_external_url":9},7043159,"FightCamp - Setting Your Fitness and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/6fb6fe6acf/setting-goals-for-your-fitness-and-wellness.png","For many, fitness goals and wellness goals are one and the same but, they are quite different. Learn how to set them and be successful in reaching them.",[],"setting-goals-for-your-fitness-and-wellness","blogs/setting-goals-for-your-fitness-and-wellness",-5830,[949,950],"featured","home-featured",60887917,"0182f45e-19c2-4482-834e-6be4ca107e66","2023-01-30T18:25:58.950Z","wellness/{{story.slug}}",[],{"name":957,"created_at":958,"published_at":959,"updated_at":960,"id":961,"uuid":962,"content":963,"slug":1138,"full_slug":1139,"sort_by_date":48,"position":1140,"tag_list":1141,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":1142,"first_published_at":1143,"release_id":48,"lang":60,"path":1144,"alternates":1145,"default_full_slug":48,"translated_slugs":48},"Know What Your FightCamp Workout Numbers Mean","2023-01-26T20:16:58.358Z","2024-09-11T23:34:56.419Z","2024-09-11T23:34:56.441Z",253249737,"6d13fdde-f353-4b99-8519-68ca26934c3c",{"_uid":964,"faqs":965,"title":986,"topic":987,"author":698,"content":1002,"category":1119,"schedule":1127,"component":934,"meta_info":1128,"cover_image":1132,"description":1136,"contributors":1137},"dc7757f6-242f-456b-8482-b4963c11cc72",[966,970,974,978,982],{"_uid":967,"answer":968,"question":969,"component":670},"50f98f0f-3ee3-485e-bf80-124ac08af03f","The time reading is a time remaining, count-down timer for the round or exercise you are currently performing.","What is the time metric on the FightCamp app?",{"_uid":971,"answer":972,"question":973,"component":670},"cdf09c02-550d-464c-a0df-b68bc4294d2f","The round tracker shows the current round you are on for the given workout while also showing the total rounds for the individual workout. ","What is the round metric on the FightCamp app?",{"_uid":975,"answer":976,"question":977,"component":670},"6f4d1442-1c5e-4852-81c5-6ea6cf199de9","Based on the number of punches you throw, the speed of each punch, and the technique you punch with. Output is what you should aim to increase over time. ","What is the output metric on the FightCamp app?",{"_uid":979,"answer":980,"question":981,"component":670},"f862bba0-2592-41d2-8f80-7adb5de21135","For every round, the trainer will set a minimum punch goal that you are challenged to meet. Once you reach this goal for the round, you will get a checkmark and each additional punch will be added to your total punch count for the full workout. ","What is the punch goal metric on the FightCamp app?",{"_uid":983,"answer":984,"question":985,"component":670},"3f1f54dc-40d3-4682-b59a-d09345f56954","The number of punches you are estimated to throw each minute.","What is the punch rate metric on the FightCamp app?","Know What Your FightCamp Workout Numbers Mean\n",{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":988,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":1000,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":1001,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":622,"name":623,"category":989,"component":39,"meta_info":997,"block_image":998,"cover_image":999,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":990,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":995,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":996,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":991,"component":118,"meta_info":992,"block_image":993,"cover_image":994,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":625,"title":626,"plugin":43,"description":627},{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":1003},[1004,1008,1022,1027,1031,1036,1039,1044,1048,1053,1057,1062,1066,1071,1074,1079,1083,1088,1092,1097,1101,1106,1115],{"type":703,"content":1005},[1006],{"text":1007,"type":707},"FightCamp is the industry leader in at-home connected fitness. With its ability to track and analyze workout session data, there is no more guessing on how well you did, what areas can you improve upon, and what areas you SMASHED!",{"type":703,"content":1009},[1010,1012,1020],{"text":1011,"type":707},"If you’re new to FightCamp you’ll want to not only perfect your ",{"text":1013,"type":707,"marks":1014},"striking form",[1015,1019],{"type":712,"attrs":1016},{"href":1017,"uuid":48,"anchor":48,"custom":1018,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/best-punching-boxing-techniques-how-to-throw-a-punch/",{},{"type":718},{"text":1021,"type":707}," and earn your place on the leaderboard, but you’ll also want to familiarize yourself with the metrics you see on the screen of your FightCamp workout and know what they mean.",{"type":757,"attrs":1023,"content":1024},{"level":759},[1025],{"text":1026,"type":707},"Understanding Your FightCamp Metrics",{"type":703,"content":1028},[1029],{"text":1030,"type":707},"Now that you’re ready to crush your goals, here’s an overview of the digital display you’ll see on your screen during workouts, and how you can use them to optimize your sessions, pushing yourself to the limits!",{"type":757,"attrs":1032,"content":1033},{"level":819},[1034],{"text":1035,"type":707},"Time:",{"type":703,"content":1037},[1038],{"text":968,"type":707},{"type":757,"attrs":1040,"content":1041},{"level":819},[1042],{"text":1043,"type":707},"Round:",{"type":703,"content":1045},[1046],{"text":1047,"type":707},"The round tracker shows the current round you are on for the given workout while also showing the total rounds for the individual workout. ",{"type":757,"attrs":1049,"content":1050},{"level":819},[1051],{"text":1052,"type":707},"Output: ",{"type":703,"content":1054},[1055],{"text":1056,"type":707},"Based on the number of punches you throw, the speed of each punch, and the technique you punch with. Output is what you should aim to increase over time. ",{"type":757,"attrs":1058,"content":1059},{"level":819},[1060],{"text":1061,"type":707},"Punch Goals: ",{"type":703,"content":1063},[1064],{"text":1065,"type":707},"For every round, the trainer will set a minimum punch goal that you are challenged to meet. Once you reach this goal for the round, you will get a checkmark and each additional punch will be added to your total punch count for the full workout. ",{"type":757,"attrs":1067,"content":1068},{"level":819},[1069],{"text":1070,"type":707},"Punch Rate: ",{"type":703,"content":1072},[1073],{"text":984,"type":707},{"type":757,"attrs":1075,"content":1076},{"level":759},[1077],{"text":1078,"type":707},"You vs. You",{"type":703,"content":1080},[1081],{"text":1082,"type":707},"Ultimately each workout it’s you vs. you. See your post-workout results in real time and over a period of time. Challenging yourself to beat your own greatest opponent - yourself.",{"type":757,"attrs":1084,"content":1085},{"level":819},[1086],{"text":1087,"type":707},"Session History",{"type":703,"content":1089},[1090],{"text":1091,"type":707},"After a workout, look at your session history for more details on your stats. Did you beat the punch goal every round? By how much? A graph will show your punch count compared to the punch goal, round by round. Now you know which round to focus on before repeating a workout!",{"type":757,"attrs":1093,"content":1094},{"level":819},[1095],{"text":1096,"type":707},"Output Comparison",{"type":703,"content":1098},[1099],{"text":1100,"type":707},"Did you improve your output compared to the last session? The output graph lets you see your output in every round this session compared to your previous best. Did you beat your score? Did you push yourself more than ever, and can you go even higher next time?",{"type":757,"attrs":1102,"content":1103},{"level":759},[1104],{"text":1105,"type":707},"Train Like the Best of Them",{"type":703,"content":1107},[1108,1109,1114],{"text":910,"type":707},{"text":912,"type":707,"marks":1110},[1111],{"type":712,"attrs":1112},{"href":916,"uuid":48,"anchor":48,"custom":1113,"target":716,"linktype":13},{},{"text":920,"type":707},{"type":703,"content":1116},[1117],{"text":1118,"type":707},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1120,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1125,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1126,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1121,"component":118,"meta_info":1122,"block_image":1123,"cover_image":1124,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2024-01-18 00:00",{"_uid":1129,"title":1130,"plugin":43,"description":1131},"c27cbcc0-cb67-48a4-b79c-bbccec97ade1","Know What Your FightCamp Workout Numbers Mean | FightCamp","It’s one thing to work out, but another to understand how hard you have to push. See progress in real-time and compare workout sessions on FightCamp.\n",{"id":1133,"alt":1134,"name":7,"focus":7,"title":1134,"filename":1135,"copyright":7,"fieldtype":50,"is_external_url":9},7017016,"FightCamp Workout Numbers","https://a.storyblok.com/f/115220/2400x990/f264a93f60/know-what-your-fightcamp-workout-numbers-mean.png","It’s one thing to work out, but it’s another to understand how well you are working out. See progress in real-time and compare workout sessions on the app.\n",[],"know-what-your-fightcamp-workout-numbers-mean","blogs/know-what-your-fightcamp-workout-numbers-mean",-5770,[949,950],"079777d0-6342-4689-98f5-0bdbf64ba736","2023-01-27T16:42:57.167Z","for-members/{{story.slug}}",[],{"name":1147,"created_at":1148,"published_at":1149,"updated_at":1150,"id":1151,"uuid":1152,"content":1153,"slug":1401,"full_slug":1402,"sort_by_date":48,"position":1403,"tag_list":1404,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":1405,"first_published_at":1406,"release_id":48,"lang":60,"path":1144,"alternates":1407,"default_full_slug":48,"translated_slugs":48}," Start by Learning the Basics of Boxing & Kickboxing","2023-01-26T18:57:53.668Z","2024-09-11T23:34:41.930Z","2024-09-11T23:34:41.950Z",253240388,"0266e45b-d319-41a8-aaa1-f2913fe8ca22",{"_uid":1154,"faqs":1155,"title":1176,"topic":1177,"author":698,"content":1192,"category":1382,"schedule":1390,"component":934,"meta_info":1391,"cover_image":1395,"description":1399,"contributors":1400},"f087d225-a2be-4c13-a66c-e457ff49f81e",[1156,1160,1164,1168,1172],{"_uid":1157,"answer":1158,"question":1159,"component":670},"1846f41d-3bf8-4808-936d-de5bf5fea432","With the FightCamp app, we offer different options that are unique to everyone’s level and skill set. If you are first starting out or want to brush up on some moves, we recommend starting with one of the following paths that will teach you the basics of boxing and kickboxing; the Prospect Path (boxing) and the Kickboxing Path. These two paths will lay the foundation for any member to learn the basics and take on each FightCamp workout. For those that have the basics of boxing or kickboxing down, there are paths for you too with the Contender Paths. ","What is the FightCamp Foundations Program?",{"_uid":1161,"answer":1162,"question":1163,"component":670},"21ec0481-f6c6-437f-b430-85f8af3835ff","Perfect for those coming in with limited to no boxing experience or getting back into the swing of things. Learn from former US Boxing Team member and FightCamp Co-Founder & Trainer Tommy Duquette, how to get into a proper boxing stance along with the 6 basic punches: the jab, cross, hooks, and uppercuts, and practice putting it all together. ","What is the FightCamp Prospect Path?",{"_uid":1165,"answer":1166,"question":1167,"component":670},"5ffbb921-f06f-4c7f-8247-2621e7dd56e7","Expand your boxing skills and take your physical conditioning to the next level with the Contender Path. Made for those who have completed the Prospect Path or are coming to FightCamp with previous boxing experience.","What is the FightCamp Contender Path?",{"_uid":1169,"answer":1170,"question":1171,"component":670},"c8fde599-b134-4b9e-9501-e757d1dfa44b","Learn the kickboxing basics from professional kickboxer and FightCamp Trainer Aaron Swenson. Moves you’ll learn include the proper stance, round kicks, front kicks, side kicks, and basic defense moves. This path is also for people new to kickboxing or has little experience. For those coming in with prior kickboxing experience, this path will reinforce what you already know and you’ll learn additional skills and techniques along the way.","What is the FightCamp Kickboxing Path?",{"_uid":1173,"answer":1174,"question":1175,"component":670},"f397a0de-720e-499a-b3f1-a4db9a5f5d2c","Continue to refine your kickboxing skills while learning next-level moves. In this path, you’ll learn to check kicks, how to throw knees, and master the spinning back kick. ","What is the FightCamp Contender Kickboxing Path?","Start by Learning the Basics of Boxing & Kickboxing",{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":1178,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":1190,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":1191,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":622,"name":623,"category":1179,"component":39,"meta_info":1187,"block_image":1188,"cover_image":1189,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1180,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1185,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1186,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1181,"component":118,"meta_info":1182,"block_image":1183,"cover_image":1184,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":625,"title":626,"plugin":43,"description":627},{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":1193},[1194,1198,1203,1216,1220,1235,1240,1253,1258,1261,1265,1276,1281,1294,1299,1302,1307,1311,1316,1342,1347,1361,1365,1370,1379],{"type":703,"content":1195},[1196],{"text":1197,"type":707},"Learning a new skill like boxing and kickboxing is the first step to improving how you look and feel, and all of us at FightCamp are here for it!  Whether you have zero experience with boxing or kickboxing or need a refresher, we want to guide you on how and where to get started on the FightCamp app. ",{"type":757,"attrs":1199,"content":1200},{"level":759},[1201],{"text":1202,"type":707},"The Foundations Program",{"type":703,"content":1204},[1205,1207,1214],{"text":1206,"type":707},"With the ",{"text":1208,"type":707,"marks":1209},"FightCamp app,",[1210],{"type":712,"attrs":1211},{"href":1212,"uuid":48,"anchor":48,"custom":1213,"target":716,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"text":1215,"type":707}," we offer different options that are unique to everyone’s level and skill set. If you are first starting out or want to brush up on some moves, we recommend starting with one of the following paths that will teach you the basics of boxing and kickboxing; the Prospect Path (boxing) and the Kickboxing Path. These two paths will lay the foundation for any member to learn the basics and take on each FightCamp workout. For those that have the basics of boxing or kickboxing down, there are paths for you too with the Contender Paths. ",{"type":757,"attrs":1217,"content":1218},{"level":759},[1219],{"text":187,"type":707},{"type":1221,"attrs":1222},"blok",{"id":1223,"body":1224},"b22e7bee-e9a9-4876-b6a5-d31bdc089383",[1225],{"url":1226,"_uid":1228,"image":1229,"component":1233,"copyright_details":1234},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"story","i-f27a7cb4-deac-44b9-b000-88234bb1d28a",{"id":1230,"alt":1231,"name":7,"focus":7,"title":1231,"filename":1232,"copyright":7,"fieldtype":50,"is_external_url":9},7016592,"FightCamp Boxing Path","https://a.storyblok.com/f/115220/1100x1100/296b7dac59/fightcamp-boxing-path.png","content_image",[],{"type":757,"attrs":1236,"content":1237},{"level":819},[1238],{"text":1239,"type":707},"Prospect Path ",{"type":703,"content":1241},[1242,1244,1251],{"text":1243,"type":707},"Perfect for those coming in with limited to no boxing experience or getting back into the swing of things. Learn from former US Boxing Team member and FightCamp Co-Founder & Trainer ",{"text":1245,"type":707,"marks":1246},"Tommy Duquette",[1247],{"type":712,"attrs":1248},{"href":1249,"uuid":48,"anchor":48,"custom":1250,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-tommy-duquette",{},{"text":1252,"type":707},", how to get into a proper boxing stance along with the 6 basic punches: the jab, cross, hooks, and uppercuts, and practice putting it all together. ",{"type":757,"attrs":1254,"content":1255},{"level":819},[1256],{"text":1257,"type":707},"Contender Path ",{"type":703,"content":1259},[1260],{"text":1166,"type":707},{"type":757,"attrs":1262,"content":1263},{"level":759},[1264],{"text":159,"type":707},{"type":1221,"attrs":1266},{"id":1223,"body":1267},[1268],{"url":1269,"_uid":1270,"image":1271,"component":1233,"copyright_details":1275},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-b144a545-9e49-49db-bb61-3eaf23c8a623",{"id":1272,"alt":1273,"name":7,"focus":7,"title":1273,"filename":1274,"copyright":7,"fieldtype":50,"is_external_url":9},7016597,"FightCamp Kickboxing Path","https://a.storyblok.com/f/115220/1100x1100/4e1a1caf73/fightcamp-kickboxing-path.png",[],{"type":757,"attrs":1277,"content":1278},{"level":819},[1279],{"text":1280,"type":707},"The Kickboxing Path ",{"type":703,"content":1282},[1283,1285,1292],{"text":1284,"type":707},"Learn the kickboxing basics from professional kickboxer and FightCamp Trainer ",{"text":1286,"type":707,"marks":1287},"Aaron Swenson",[1288],{"type":712,"attrs":1289},{"href":1290,"uuid":48,"anchor":48,"custom":1291,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1293,"type":707},". Moves you’ll learn include the proper stance, round kicks, front kicks, side kicks, and basic defense moves. This path is also for people new to kickboxing or has little experience. For those coming in with prior kickboxing experience, this path will reinforce what you already know and you’ll learn additional skills and techniques along the way.",{"type":757,"attrs":1295,"content":1296},{"level":819},[1297],{"text":1298,"type":707},"Contender Kickboxing Path ",{"type":703,"content":1300},[1301],{"text":1174,"type":707},{"type":757,"attrs":1303,"content":1304},{"level":759},[1305],{"text":1306,"type":707},"Getting Your Workout Set Up",{"type":703,"content":1308},[1309],{"text":1310,"type":707},"Once you’re ready to start working out, here are some tips on how to choose your workout length and level.",{"type":757,"attrs":1312,"content":1313},{"level":819},[1314],{"text":1315,"type":707},"Workout Lengths",{"type":828,"content":1317},[1318,1324,1330,1336],{"type":831,"content":1319},[1320],{"type":703,"content":1321},[1322],{"text":1323,"type":707},"4 rounders: 20 minutes ",{"type":831,"content":1325},[1326],{"type":703,"content":1327},[1328],{"text":1329,"type":707},"6 rounders: 25 minutes ",{"type":831,"content":1331},[1332],{"type":703,"content":1333},[1334],{"text":1335,"type":707},"8 rounders 35 minutes ",{"type":831,"content":1337},[1338],{"type":703,"content":1339},[1340],{"text":1341,"type":707},"10 rounders: 45 minutes",{"type":757,"attrs":1343,"content":1344},{"level":819},[1345],{"text":1346,"type":707},"Workout Skill Levels",{"type":828,"content":1348},[1349,1355],{"type":831,"content":1350},[1351],{"type":703,"content":1352},[1353],{"text":1354,"type":707},"Open: These feature basic punch combinations and are perfect for those at all different skill levels. ",{"type":831,"content":1356},[1357],{"type":703,"content":1358},[1359],{"text":1360,"type":707},"Intermediate: These workouts are meant for those who are entering FightCamp with 3+ months of prior experience at a boxing gym (or martial arts gym).",{"type":703,"content":1362},[1363],{"text":1364,"type":707},"*Use the filter button at the bottom of each workout section to personalize your workout selection based on time available, level, favorite trainer, etc.",{"type":757,"attrs":1366,"content":1367},{"level":759},[1368],{"text":1369,"type":707},"Next Level Training",{"type":703,"content":1371},[1372,1373,1378],{"text":910,"type":707},{"text":912,"type":707,"marks":1374},[1375],{"type":712,"attrs":1376},{"href":916,"uuid":48,"anchor":48,"custom":1377,"target":716,"linktype":13},{},{"text":920,"type":707},{"type":703,"content":1380},[1381],{"text":1118,"type":707},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1383,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1388,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1389,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1384,"component":118,"meta_info":1385,"block_image":1386,"cover_image":1387,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2024-01-28 00:00",{"_uid":1392,"title":1393,"plugin":43,"description":1394},"6fd851fb-d8af-4069-ab43-f3bf6ad0b043","Learning the Basics of Boxing & Kickboxing | FightCamp","New to boxing or kickboxing and not sure where to start. Follow along and FightCamp will show you how to learn the basics for your workouts.\n",{"id":1396,"alt":1397,"name":7,"focus":7,"title":1397,"filename":1398,"copyright":7,"fieldtype":50,"is_external_url":9},7016853,"FightCamp Boxing and Kickboxing Paths","https://a.storyblok.com/f/115220/2400x990/64a2e830bd/fightcamp-start-by-learning-the-basics-of-boxing-kickboxing.png","New to boxing or kickboxing and not sure where to start. Follow along and we’ll show you how to learn the basics for your workouts.",[],"learn-the-basics-of-boxing-kickboxing","blogs/learn-the-basics-of-boxing-kickboxing",-5760,[949,950],"26fad843-de8c-43a1-a542-6d2516700d69","2023-01-26T20:11:06.738Z",[],[1409,1705,2010,2285,2594,3073,3900,4206,4567,4968,5308,5732,6293,6677,7271,8304,9230,9666,10429,10810],{"name":1410,"created_at":1411,"published_at":1412,"updated_at":1413,"id":1414,"uuid":1415,"content":1416,"slug":1697,"full_slug":1698,"sort_by_date":48,"position":1699,"tag_list":1700,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":1702,"first_published_at":1703,"release_id":48,"lang":60,"path":1144,"alternates":1704,"default_full_slug":48,"translated_slugs":48},"Rise to the Challenge Together on the FightCamp App","2023-01-06T18:58:58.677Z","2023-01-18T17:01:44.130Z","2023-01-18T17:01:44.158Z",243680466,"9ce34a75-7f18-40a2-8b6e-a82b4f1f0c41",{"_uid":1417,"faqs":1418,"title":1410,"topic":1435,"author":1450,"content":1451,"category":1680,"schedule":1688,"component":934,"meta_info":1689,"cover_image":1692,"description":1695,"contributors":1696},"72349263-512c-4d42-9f51-0916cc0bbf05",[1419,1423,1427,1431],{"_uid":1420,"answer":1421,"question":1422,"component":670},"e839032d-8fcc-409e-998e-9389d4a8c6b2","Happy New Year FightCamp Family! Last month we brought you the new Challenges feature on the FightCamp app with Solo Challenges. This month, to kick off the new year, we are bringing you Community Challenges. That’s right, starting January 16th, 2023, you and other FightCamp members can work together in the first Community Challenge. ","What’s New on the FightCamp App?",{"_uid":1424,"answer":1425,"question":1426,"component":670},"72e9730c-3708-467d-8bbd-cc41e100f2d6","Each Community Challenge will have a timeframe for you to gain points through your activity in the FightCamp workouts on the app.\n\nCommunity Challenge points will be pooled together into a community pool where the community score will determine the badge that the whole FightCamp community will receive.\n\nSee Community Challenge rules and progress under the Challenges tab on the app.\n\nKeep track of your Community progress in the Progress Report to see how close you and the FightCamp community are to earning a Community Challenge badge. \n\nAt the end of completing a challenge, if you and the FightCamp Community earned enough points based on your activity in your workouts, you can qualify for one of the following badge levels: Bronze, Silver, Gold, and Platinum.","How do Community Challenges Work?",{"_uid":1428,"answer":1429,"question":1430,"component":670},"fff59043-bfc9-4ffa-b221-2caeca292cd3","Winter Community Challenge\n\nWinter Community Challenge Start & End Dates:\n-Start Date: January 16, 2023  8:00am PST\n-End Date: March 1, 2023 11:59pm PST\n-Duration: 6 weeks\n\nWinter Community Challenge Rules:\n-Earn 30 points per 1 Round in a FightCamp workout on the app\n-Earn 100 points per 1 Workout on the FightCamp app\n\nWinter Community Challenge Badges & Point Thresholds:\n-Bronze - 15.5M Challenge Points\n-Silver - 17.5M Challenge Points\n-Gold - 20.5M Challenge Points\n-Platinum - 21.6M Challenge Points\n\n*Be sure to download the latest iOS version of FightCamp to get the new Community Challenges feature.","When Will the First Community Challenge Start?",{"_uid":1432,"answer":1433,"question":1434,"component":670},"a02e7106-5a48-4a02-9e2b-5653bf57d404","Yes, you can. The workouts you do during the time frame will qualify for points on the January Solo Challenge as well as the Community Challenge but tallied differently based on the challenge point rules.","Can You do Solo Challenges & Community Challenges at the Same Time?",{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":1436,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":1448,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":1449,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":594,"name":595,"category":1437,"component":39,"meta_info":1445,"block_image":1446,"cover_image":1447,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1438,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1443,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1444,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1439,"component":118,"meta_info":1440,"block_image":1441,"cover_image":1442,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":597,"title":598,"plugin":43,"description":599},{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},[],[],"7b09efb4-fee4-4672-b973-73c566c0cf92",{"type":700,"content":1452},[1453,1458,1470,1482,1487,1541,1552,1557,1562,1572,1576,1596,1600,1614,1618,1644,1648,1653,1656,1661,1665,1669],{"type":757,"attrs":1454,"content":1455},{"level":759},[1456],{"text":1457,"type":707},"What’s New on the FightCamp App",{"type":1221,"attrs":1459},{"id":1460,"body":1461},"ebae7bcc-3456-4a0e-bc6b-2cc346d32e3d",[1462],{"url":1463,"_uid":1464,"image":1465,"component":1233,"copyright_details":1469},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-b4acf7ee-53bc-4cc9-9eb7-27e4f24cea0c",{"id":1466,"alt":1467,"name":7,"focus":7,"title":1467,"filename":1468,"copyright":7,"fieldtype":50,"is_external_url":9},6816479,"FightCamp App Feature - Community Challenges","https://a.storyblok.com/f/115220/880x1100/e7dedc1320/fightcamp-community-challenges.png",[],{"type":703,"content":1471},[1472,1474,1480],{"text":1473,"type":707},"Happy New Year FightCamp Family! Last month we brought you the new Challenges feature on the ",{"text":1475,"type":707,"marks":1476},"FightCamp App",[1477],{"type":712,"attrs":1478},{"href":1212,"uuid":48,"anchor":48,"custom":1479,"target":716,"linktype":13},{},{"text":1481,"type":707}," with Solo Challenges. This month, to kick off the new year, we are bringing you Community Challenges. That’s right, starting January 19th, 2023, you and other FightCamp members can work together in the first Community Challenge. ",{"type":757,"attrs":1483,"content":1484},{"level":759},[1485],{"text":1486,"type":707},"How do Community Challenges Work",{"type":828,"content":1488},[1489,1495,1512,1529,1535],{"type":831,"content":1490},[1491],{"type":703,"content":1492},[1493],{"text":1494,"type":707},"Each Community Challenge will have a timeframe for you to gain points through your activity in the FightCamp workouts on the app.",{"type":831,"content":1496},[1497,1501],{"type":703,"content":1498},[1499],{"text":1500,"type":707},"See Community Challenge rules and progress under the Challenges tab on the app.",{"type":1221,"attrs":1502},{"id":1460,"body":1503},[1504],{"url":1505,"_uid":1506,"image":1507,"component":1233,"copyright_details":1511},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-0ad32788-e4eb-4ade-983a-726fdbd12c9a",{"id":1508,"alt":1509,"name":7,"focus":7,"title":1509,"filename":1510,"copyright":7,"fieldtype":50,"is_external_url":9},6816515,"FightCamp App - 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18.0M Challenge Points",{"type":831,"content":1627},[1628],{"type":703,"content":1629},[1630],{"text":1631,"type":707},"Silver - 23.5M Challenge Points",{"type":831,"content":1633},[1634],{"type":703,"content":1635},[1636],{"text":1637,"type":707},"Gold - 29.0M Challenge Points",{"type":831,"content":1639},[1640],{"type":703,"content":1641},[1642],{"text":1643,"type":707},"Platinum - 36.0M Challenge Points",{"type":703,"content":1645},[1646],{"text":1647,"type":707},"*Be sure to download the latest iOS version of FightCamp (5.3) to get the new Community Challenges feature.",{"type":757,"attrs":1649,"content":1650},{"level":759},[1651],{"text":1652,"type":707},"Can You do Solo Challenges & Community Challenges at the Same Time",{"type":703,"content":1654},[1655],{"text":1433,"type":707},{"type":757,"attrs":1657,"content":1658},{"level":759},[1659],{"text":1660,"type":707},"Train Like a Community of Fighters",{"type":703,"content":1662},[1663],{"text":1664,"type":707},"Come together for 2023 and reach your fitness goals together! Will you accept the challenge?",{"type":703,"content":1666},[1667],{"text":1668,"type":707},"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. 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":703,"content":1670},[1671,1673,1678],{"text":1672,"type":707},"As Mike Tyson said - “",{"text":912,"type":707,"marks":1674},[1675],{"type":712,"attrs":1676},{"href":916,"uuid":48,"anchor":48,"custom":1677,"target":716,"linktype":13},{},{"text":1679,"type":707}," is the next level of training!”",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1681,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1686,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1687,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1682,"component":118,"meta_info":1683,"block_image":1684,"cover_image":1685,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2023-01-18 00:00",{"_uid":1690,"title":1410,"plugin":43,"description":1691},"b27d10a0-da93-477d-9ce7-ef86f40a3f03","It takes a village! Rise each other up to reach your full fitness potential with our latest Community Challenge feature, exclusively on the FightCamp app.",{"id":1693,"alt":1509,"name":7,"focus":7,"title":1509,"filename":1694,"copyright":7,"fieldtype":50,"is_external_url":9},6853541,"https://a.storyblok.com/f/115220/2400x900/f6981c7c8b/rise-to-the-challenge-together-on-the-fightcamp-app.jpg","It takes a village! Rise each other up to reach your full fitness potential with our latest Community Challenge feature, exclusively on the app.",[],"rise-to-the-challenge-together-on-the-fightcamp-app","blogs/rise-to-the-challenge-together-on-the-fightcamp-app",-5510,[949,1701],"home-trending","955e0dae-7d65-4071-bff2-2c21e5999ff5","2023-01-09T04:21:48.599Z",[],{"name":1706,"created_at":1707,"published_at":1708,"updated_at":1709,"id":1710,"uuid":1711,"content":1712,"slug":2003,"full_slug":2004,"sort_by_date":48,"position":2005,"tag_list":2006,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":2007,"first_published_at":2008,"release_id":48,"lang":60,"path":1144,"alternates":2009,"default_full_slug":48,"translated_slugs":48},"FightCamp App Expert-Led Series","2022-10-10T16:45:29.373Z","2022-12-29T17:16:36.503Z","2022-12-29T17:16:36.534Z",201148910,"2a364a99-67a8-4a68-ab4f-c29ebec4d4b3",{"_uid":1713,"faqs":1714,"title":1706,"topic":1723,"author":1738,"content":1739,"category":1987,"schedule":1995,"component":934,"meta_info":1996,"cover_image":1999,"description":1998,"contributors":2002},"7cce1677-8a6b-42d2-ba2f-6fe95e17541d",[1715,1719],{"_uid":1716,"answer":1717,"question":1718,"component":670},"37b95070-0a02-439e-810d-212c386bdd33","Ready to take your fitness training to the next level? FightCamp is bringing the experts into the ring with a new app series that will help you learn from the best.\n\nOn the FightCamp App are tutorials and lessons from leading professionals in nutrition, boxing, MMA, and Muay Thai. You will have unique insight into how these professional fighters achieve their competitive edge, learning the tips and following the moves that have propelled them to the top of their field. Prepare to be inspired.","What did FightCamp add to their app?",{"_uid":1720,"answer":1721,"question":1722,"component":670},"6a958107-bc4a-4bce-982b-84a07eb6cf5c","Basic Nutrition with Tyler Minton: Renowned nutritionist Tyler Minton leads us with an expert take on all things nutrition. A former professional MMA fighter, Tyler realized early on that there wasn’t much being done with nutrition in the sphere of combat sports. He stepped up to fill this void and is now recognized by MMA Junkie as one of the top nutritionists in the game. He has advised pro fighters including Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, and Daniel Corier. Now he’s coming to drop his knowledge on the FightCamp crew, covering topics like different approaches to nutrition, energy balance, how calories are burned, how competitive fighters cut weight, and much more. Learn how to eat like an athlete today.\n\nAdvanced Footwork for Boxing Path with Christina Cruz: A 7-time U.S. National Champion and record holder for winning the most NYC Golden Gloves Championships ever, professional boxer Christina Cruz is going to keep you on your toes with her series on advanced footwork. She will lead you through 6 chapters of tutorials, drills, and workouts based on her personal training method, showing you the step-by-step moves for increasingly complex footwork. Christina will help you build a solid foundation in footwork and get you moving like the pros. FightCamp Co-Founder and Trainer Tommy Duquette has known Christina for over a decade and can attest that she has the best footwork in boxing. Now you can follow in the steps of the master.\n\n5-Week Boxing + Strength Program with Mike Rashid: Powerlifter, entrepreneur and professional boxer Mike Rashid teamed up with the FightCamp Trainers to give you this intense 5-week program. Mike will teach you how to combine weight training and boxing workouts into a weekly workout plan that will build muscle and burn fat. Mike knows that whatever your fitness goals are, strength training will help you achieve them. He will guide you through alternating strength training and boxing training days in this challenging, very effective program. Mike Rashid’s fitness and motivational content on Instagram and YouTube have amassed a following of over 1 million people. He is also the co-founder of the supplement line, Ambrosia. You might need some extra supplements to make it through this challenge.\n\n4-Week Adapted MMA Fight Camp Path: Professional MMA fighter and competitor in the welterweight division of the UFC Stephen “Wonderboy” Thompson is going to share how he structures his Fight Camps leading up to a big fight. This is 4 weeks of skills, conditioning, strength, and bag work, with an in-depth education on what makes a fighter’s training camp prep you to win. Stephen will teach you about several key concepts including road work, sparring, grappling, and more. Stephen is also a former full-contact kickboxer with an undefeated kickboxing record of 57-0. Now regarded as one of the best strikers in MMA, he is sharing the secrets of success with FightCamp members.  \n\nPerformance Nutrition Path with Chris Algieri: Professional fighter, author, ringside analyst, and certified nutritionist Chris Algieri will teach you how to fuel your body for maximum performance. The author of “The Fighter’s Kitchen” and “So You Want to be a Fighter,” Chris brings expert insight on how to perform at your best in and out of the ring. He will go in-depth on topics like fasting, fueling, recovery, supplements, sleep optimization, and much more. Chris won world titles in both boxing and kickboxing and even went the distance with the legend Manny Pacquiao. He was the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves from 2016 to 2018 and has worked with top professional fighters including Danny Jacobs. Now he brings his extensive knowledge to FightCamp.  \n\nIntro to Muay Thai with Sean Fagan: Sean Fagan, aka “The Muay Thai Guy,” will introduce you to ‘the art of 8 limbs’ with his intro to Muay Thai. Sean is a professional Muay Thai fighter, instructor, and entrepreneur who built an empire sharing workouts and instructional tutorials as “The Muay Thai Guy” persona. 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FightCamp has brought the experts into the ring with an app series that will help you learn from the best.",{"type":703,"content":1746},[1747,1749,1756],{"text":1748,"type":707},"On the ",{"text":1475,"type":707,"marks":1750},[1751,1755],{"type":712,"attrs":1752},{"href":1753,"uuid":48,"anchor":48,"custom":1754,"target":716,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_medium=explore&utm_content=homepage",{},{"type":718},{"text":1757,"type":707}," now are tutorials and lessons from leading professionals in nutrition, boxing, MMA, and Muay Thai. You will have unique insight into how these professional fighters achieve their competitive edge, learning the tips and following the moves that have propelled them to the top of their field. 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A former professional MMA fighter, Tyler realized early on that there wasn’t much being done with nutrition in the sphere of combat sports. He stepped up to fill this void and is now recognized by MMA Junkie as one of the top nutritionists in the game. He has advised pro fighters including Khabib Nurmagomedov, Stephen “Wonderboy” Thompson, Max Holloway, and Daniel Corier.",{"type":703,"content":1794},[1795],{"text":1796,"type":707},"Now he’s dropping his knowledge on the FightCamp crew, covering topics like different approaches to nutrition, energy balance, how calories are burned, how competitive fighters cut weight, and much more. Learn how to eat like an athlete today.",{"type":757,"attrs":1798,"content":1799},{"level":819},[1800],{"text":1801,"type":707},"Advanced Footwork for Boxing Path with Christina Cruz",{"type":1221,"attrs":1803},{"id":1769,"body":1804},[1805],{"url":1806,"_uid":1807,"image":1808,"component":1233,"copyright_details":1812},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-4e60dfa3-479d-40c8-862b-dda0ba054e57",{"id":1809,"alt":1810,"name":7,"focus":7,"title":1810,"filename":1811,"copyright":7,"fieldtype":50,"is_external_url":9},6192048,"FightCamp App Series - Advanced Footwork Path With Christina Cruz","https://a.storyblok.com/f/115220/1100x1100/4769ddcb49/christina-cruz-fightcamp.png",[],{"type":703,"content":1814},[1815,1817,1825],{"text":1816,"type":707},"A 7-time U.S. National Champion and record holder for winning the most NYC Golden Gloves Championships ever, professional boxer ",{"text":1818,"type":707,"marks":1819},"Christina Cruz",[1820,1824],{"type":712,"attrs":1821},{"href":1822,"uuid":48,"anchor":48,"custom":1823,"target":716,"linktype":13},"https://www.instagram.com/christinacruzbox",{},{"type":718},{"text":1826,"type":707}," is going to keep you on your toes with her series on advanced footwork. 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This is 4 weeks of skills, conditioning, strength, and bag work, with an in-depth education on what makes a fighter’s training camp prep you to win. Stephen will teach you about several key concepts including road work, sparring, grappling, and more.",{"type":703,"content":1896},[1897],{"text":1898,"type":707},"Stephen is also a former full-contact kickboxer with an undefeated kickboxing record of 57-0. Now regarded as one of the best strikers in MMA, he is sharing the secrets of success with FightCamp members.  ",{"type":757,"attrs":1900,"content":1901},{"level":819},[1902],{"text":1903,"type":707},"Performance Nutrition Path with Chris Algieri",{"type":1221,"attrs":1905},{"id":1769,"body":1906},[1907],{"url":1908,"_uid":1909,"image":1910,"component":1233,"copyright_details":1914},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-68b71eb0-45d7-4482-af78-a00791f45edf",{"id":1911,"alt":1912,"name":7,"focus":7,"title":1912,"filename":1913,"copyright":7,"fieldtype":50,"is_external_url":9},6365108,"FightCamp App Series - Performance Nutrition Path with Chris Algieri","https://a.storyblok.com/f/115220/1100x1100/6f6df86fdb/chris-algieri-fightcamp.png",[],{"type":703,"content":1916},[1917,1919,1927],{"text":1918,"type":707},"Professional fighter, author, ringside analyst, and certified nutritionist ",{"text":1920,"type":707,"marks":1921},"Chris Algieri",[1922,1926],{"type":712,"attrs":1923},{"href":1924,"uuid":48,"anchor":48,"custom":1925,"target":716,"linktype":13},"https://www.instagram.com/chris_algieri",{},{"type":718},{"text":1928,"type":707}," will teach you how to fuel your body for maximum performance. The author of “The Fighter’s Kitchen” and “So You Want to be a Fighter,” Chris brings expert insight on how to perform at your best in and out of the ring. He will go in-depth on topics like fasting, fueling, recovery, supplements, sleep optimization, and much more.",{"type":703,"content":1930},[1931],{"text":1932,"type":707},"Chris won world titles in both boxing and kickboxing and even went the distance with the legend Manny Pacquiao. He was the Performance Nutrition Consultant to the Division I Stony Brook University Seawolves from 2016 to 2018 and has worked with top professional fighters including Danny Jacobs. 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Sean is a professional Muay Thai fighter, instructor, and entrepreneur who built an empire sharing workouts and instructional tutorials as “The Muay Thai Guy” persona. His YouTube videos have over 31 million views, and he has amassed around 300,000 subscribers. With Sean’s fighting record, it is no surprise. He fought on national Thai TV, competed on Lion Fight, won a title at Madison Square Garden, and won two amateur championships – one of which he fought with a broken arm.",{"type":703,"content":1962},[1963],{"text":1964,"type":707},"“The Muay Thai Guy” Sean Fagan is going to show FightCamp the art of Muay Thai combat. ",{"type":757,"attrs":1966,"content":1967},{"level":759},[1968],{"text":1969,"type":707},"Are You Ready?",{"type":703,"content":1971},[1972,1973,1979],{"text":910,"type":707},{"text":912,"type":707,"marks":1974},[1975,1978],{"type":712,"attrs":1976},{"href":916,"uuid":48,"anchor":48,"custom":1977,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":1981},[1982],{"text":1983,"type":707},"FightCamp’s app series has recruited even more pros to amp up your training and help you lead a healthier life. Get ready for expert takes on optimizing nutrition, weight training, footwork, Muay Thai, reaching peak athletic performance, and more.",{"type":703,"content":1985},[1986],{"text":1118,"type":707},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":1988,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":1993,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":1994,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":1989,"component":118,"meta_info":1990,"block_image":1991,"cover_image":1992,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2022-12-07 00:00",{"_uid":1997,"title":1706,"plugin":43,"description":1998},"22d47da5-8c0f-44eb-a42e-3b5b15b6fae5","FightCamp enlisted top experts in nutrition, boxing, Muay Thai, and MMA to bring you an app series that will elevate your training to the next level. ",{"id":2000,"alt":1706,"name":7,"focus":7,"title":1706,"filename":2001,"copyright":7,"fieldtype":50,"is_external_url":9},6623940,"https://a.storyblok.com/f/115220/5000x2062/5cabbc42f4/fightcamp-app-expert-led-series.jpg",[],"fightcamp-app-expert-led-series","blogs/fightcamp-app-expert-led-series",-5270,[949,1701],"188036b9-98a3-4ef8-a9ee-2c709beda765","2022-12-07T01:30:09.763Z",[],{"name":2011,"created_at":2012,"published_at":2013,"updated_at":2014,"id":2015,"uuid":2016,"content":2017,"slug":2278,"full_slug":2279,"sort_by_date":48,"position":2280,"tag_list":2281,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":2282,"first_published_at":2283,"release_id":48,"lang":60,"path":1144,"alternates":2284,"default_full_slug":48,"translated_slugs":48},"Challenge Yourself With FightCamp Solo Milestone Challenges","2022-11-29T17:26:56.441Z","2023-01-11T17:04:07.740Z","2023-01-11T17:04:07.766Z",226789696,"ded80762-1570-4dc1-972a-e612b9f2b510",{"_uid":2018,"faqs":2019,"title":2011,"topic":2031,"author":1450,"content":2046,"category":2262,"schedule":2270,"component":934,"meta_info":2271,"cover_image":2274,"description":2273,"contributors":2277},"d81d2371-ae4b-4177-9edb-f39b97d9b721",[2020,2023,2027],{"_uid":2021,"answer":2022,"question":1422,"component":670},"dff720ee-80ba-4e8a-bd44-d15767d3bca7","Hey FightCamp Fam, we have something new for you, and just in time to get a head start on those fitness resolutions! Starting December 1st, 2022 on the FightCamp App, we are adding a Challenges feature with a gamified twist for your workouts.\nChallenge yourself each month with a solo challenge. Earn points for your output and reach milestones to receive exclusive challenge badges.",{"_uid":2024,"answer":2025,"question":2026,"component":670},"bc985e29-10d4-4708-aff3-3d8e7ebf3dcf","-Each month a new challenge will be released on the FightCamp App.\n-See Challenge rules and progress under the Challenges tab on the app.\n-Every challenge will have a timeframe for you to gain points through your activity in FightCamp workouts.\n-Challenge points go towards earning a monthly Challenge badge.\n-Keep track of your challenge progress in the Progress Report to see how close you are to earning a challenge badge. \n-At the end of completing a challenge, if you earned enough points based on your activity in your workouts, you can qualify for one of the following badge levels: Bronze, Silver, Gold, and Platinum.\n*Be sure to download the latest iOS version of FightCamp (5.0.0) to get the new Challenges feature.","How do the FightCamp solo challenges work?",{"_uid":2028,"answer":2029,"question":2030,"component":670},"a17c3f8f-9c69-4cae-9cae-c8a1dfef50f4","December Solo Challenge\n\nKnock out punch milestones in your FightCamp Workouts to receive your December challenge badge!\n\nDecember Solo Challenge Start & End Dates:\n-Start Date: December 1, 2022  0:00am UTC\n-End Date: December 31, 2022 11:59pm UTC\n\nDecember Solo Challenge Rules:\n-Earn 1 point per 1 punch in a FightCamp workout on the app\n\nDecember Solo Challenge Milestone Badges:\n-Bronze - 2,300 Challenge Points (Punches) \n-Silver - 4,500 Challenge Points (Punches) \n-Gold - 9,000 Challenge Points (Punches) \n-Platinum - 13,000 Challenge Points (Punches) ","When will the first FightCamp Solo Challenge start?",{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":2032,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":2044,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":594,"name":595,"category":2033,"component":39,"meta_info":2041,"block_image":2042,"cover_image":2043,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":2034,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":2039,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":2040,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":2035,"component":118,"meta_info":2036,"block_image":2037,"cover_image":2038,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":597,"title":598,"plugin":43,"description":599},{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":2047},[2048,2052,2064,2076,2080,2085,2099,2109,2123,2133,2147,2157,2162,2167,2177,2181,2195,2199,2207,2211,2237,2241,2246,2250,2253],{"type":757,"attrs":2049,"content":2050},{"level":759},[2051],{"text":1457,"type":707},{"type":703,"content":2053},[2054,2056,2062],{"text":2055,"type":707},"Hey FightCamp Fam, we have something new for you, and just in time to get a head start on those fitness resolutions! Starting December 1st, 2022 on the ",{"text":1475,"type":707,"marks":2057},[2058,2061],{"type":712,"attrs":2059},{"href":1212,"uuid":48,"anchor":48,"custom":2060,"target":716,"linktype":13},{},{"type":718},{"text":2063,"type":707},", we are adding a Challenges feature with a gamified twist for your workouts.",{"type":1221,"attrs":2065},{"id":2066,"body":2067},"f32af1cc-344a-454a-a5e3-41c9631b01d4",[2068],{"url":2069,"_uid":2070,"image":2071,"component":1233,"copyright_details":2075},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-9df8ae6b-0dbe-4025-b4b1-1eabf8f228e0",{"id":2072,"alt":2073,"name":7,"focus":7,"title":2073,"filename":2074,"copyright":7,"fieldtype":50,"is_external_url":9},6548292,"FightCamp App - Solo Challenges","https://a.storyblok.com/f/115220/880x1100/5c6e53a518/fightcamp-app-solo-challenges.png",[],{"type":703,"content":2077},[2078],{"text":2079,"type":707},"Challenge yourself each month with a solo challenge. Earn points for your output and reach milestones to receive exclusive challenge badges.",{"type":757,"attrs":2081,"content":2082},{"level":759},[2083],{"text":2084,"type":707},"How Do the Solo Challenges Work",{"type":828,"content":2086},[2087,2093],{"type":831,"content":2088},[2089],{"type":703,"content":2090},[2091],{"text":2092,"type":707},"Each month a new challenge will be released on the FightCamp App.",{"type":831,"content":2094},[2095],{"type":703,"content":2096},[2097],{"text":2098,"type":707},"See Challenge rules and progress under the Challenges tab on the app.",{"type":1221,"attrs":2100},{"id":2066,"body":2101},[2102],{"url":2103,"_uid":2104,"image":2105,"component":1233,"copyright_details":2108},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-2cbb915c-f7cc-413a-923d-fcf3b9edaa94",{"id":2106,"alt":2073,"name":7,"focus":7,"title":2073,"filename":2107,"copyright":7,"fieldtype":50,"is_external_url":9},6548310,"https://a.storyblok.com/f/115220/880x1100/ca019c9e32/fightcamp-app-solo-challenges-tab.png",[],{"type":828,"content":2110},[2111,2117],{"type":831,"content":2112},[2113],{"type":703,"content":2114},[2115],{"text":2116,"type":707},"Every challenge will have a timeframe for you to gain points through your activity in FightCamp workouts.",{"type":831,"content":2118},[2119],{"type":703,"content":2120},[2121],{"text":2122,"type":707},"Challenge points go towards earning a monthly Challenge badge.",{"type":1221,"attrs":2124},{"id":2066,"body":2125},[2126],{"url":2127,"_uid":2128,"image":2129,"component":1233,"copyright_details":2132},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-d4bfb411-72c2-4f3a-94ed-1332519b0ced",{"id":2130,"alt":2073,"name":7,"focus":7,"title":2073,"filename":2131,"copyright":7,"fieldtype":50,"is_external_url":9},6548306,"https://a.storyblok.com/f/115220/880x1100/ec02846202/fightcamp-solo-challenge-points.png",[],{"type":828,"content":2134},[2135,2141],{"type":831,"content":2136},[2137],{"type":703,"content":2138},[2139],{"text":2140,"type":707},"Keep track of your challenge progress in the Progress Report to see how close you are to earning a challenge badge. ",{"type":831,"content":2142},[2143],{"type":703,"content":2144},[2145],{"text":2146,"type":707},"At the end of completing a challenge, if you earned enough points based on your activity in your workouts, you can qualify for one of the following badge levels: Bronze, Silver, Gold, and Platinum.",{"type":1221,"attrs":2148},{"id":2066,"body":2149},[2150],{"url":2151,"_uid":2152,"image":2153,"component":1233,"copyright_details":2156},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-39c03194-1c1e-4420-ab42-2edd7f546131",{"id":2154,"alt":2073,"name":7,"focus":7,"title":2073,"filename":2155,"copyright":7,"fieldtype":50,"is_external_url":9},6548301,"https://a.storyblok.com/f/115220/880x1100/16cc32e99a/fightcamp-solo-challenges-badges.png",[],{"type":757,"attrs":2158,"content":2159},{"level":759},[2160],{"text":2161,"type":707},"When Will the First Solo Challenge Start",{"type":757,"attrs":2163,"content":2164},{"level":819},[2165],{"text":2166,"type":707},"December Solo Challenge",{"type":1221,"attrs":2168},{"id":2066,"body":2169},[2170],{"url":2171,"_uid":2172,"image":2173,"component":1233,"copyright_details":2176},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-f99a706c-a300-4402-b190-dd2d97fa39cc",{"id":2174,"alt":2073,"name":7,"focus":7,"title":2073,"filename":2175,"copyright":7,"fieldtype":50,"is_external_url":9},6548276,"https://a.storyblok.com/f/115220/880x1100/be00f08672/fightcamp-december-solo-challenge.png",[],{"type":703,"content":2178},[2179],{"text":2180,"type":707},"December Solo Challenge Start & End Dates:",{"type":828,"content":2182},[2183,2189],{"type":831,"content":2184},[2185],{"type":703,"content":2186},[2187],{"text":2188,"type":707},"Start Date: December 1, 2022  0:00am UTC",{"type":831,"content":2190},[2191],{"type":703,"content":2192},[2193],{"text":2194,"type":707},"End Date: December 31, 2022 11:59pm UTC",{"type":703,"content":2196},[2197],{"text":2198,"type":707},"December Solo Challenge Rules:",{"type":828,"content":2200},[2201],{"type":831,"content":2202},[2203],{"type":703,"content":2204},[2205],{"text":2206,"type":707},"Earn 1 point per 1 punch in a FightCamp workout on the app",{"type":703,"content":2208},[2209],{"text":2210,"type":707},"December Solo Challenge Milestone Badges:",{"type":828,"content":2212},[2213,2219,2225,2231],{"type":831,"content":2214},[2215],{"type":703,"content":2216},[2217],{"text":2218,"type":707},"Bronze - 2,300 Challenge Points (Punches) ",{"type":831,"content":2220},[2221],{"type":703,"content":2222},[2223],{"text":2224,"type":707},"Silver - 4,500 Challenge Points (Punches) ",{"type":831,"content":2226},[2227],{"type":703,"content":2228},[2229],{"text":2230,"type":707},"Gold - 9,000 Challenge Points (Punches) ",{"type":831,"content":2232},[2233],{"type":703,"content":2234},[2235],{"text":2236,"type":707},"Platinum - 13,000 Challenge Points (Punches) ",{"type":703,"content":2238},[2239],{"text":2240,"type":707},"*Be sure to download the latest iOS version of FightCamp (5.0.0) to get the new Challenges feature.",{"type":757,"attrs":2242,"content":2243},{"level":759},[2244],{"text":2245,"type":707},"Train Like a Fighter",{"type":703,"content":2247},[2248],{"text":2249,"type":707},"End 2022 and start 2023 strong with your first solo challenge on the FightCamp App!",{"type":703,"content":2251},[2252],{"text":1668,"type":707},{"type":703,"content":2254},[2255,2256,2261],{"text":1672,"type":707},{"text":912,"type":707,"marks":2257},[2258],{"type":712,"attrs":2259},{"href":916,"uuid":48,"anchor":48,"custom":2260,"target":716,"linktype":13},{},{"text":1679,"type":707},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":2263,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":2268,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":2269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":2264,"component":118,"meta_info":2265,"block_image":2266,"cover_image":2267,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2022-11-30 00:00",{"_uid":2272,"title":2011,"plugin":43,"description":2273},"22909de3-2554-40e8-b5b1-ed4494e7b106","Step up your workout game and challenge yourself to reach your fitness goals sooner with the Solo Challenges feature exclusively on the FightCamp App.",{"id":2275,"alt":2073,"name":7,"focus":7,"title":2073,"filename":2276,"copyright":7,"fieldtype":50,"is_external_url":9},6548261,"https://a.storyblok.com/f/115220/2400x990/c6374ce3ca/challenge-yourself-with-fightcamp-solo-milestone-challenges.png",[],"challenge-yourself-with-fightcamp-solo-milestone-challenges","blogs/challenge-yourself-with-fightcamp-solo-milestone-challenges",-5450,[949,1701],"070bcf11-45cb-48e6-9ff2-aeac628342bd","2022-11-29T19:58:19.323Z",[],{"name":2286,"created_at":2287,"published_at":2288,"updated_at":2289,"id":2290,"uuid":2291,"content":2292,"slug":2586,"full_slug":2587,"sort_by_date":48,"position":2588,"tag_list":2589,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":2590,"first_published_at":2591,"release_id":48,"lang":60,"path":2592,"alternates":2593,"default_full_slug":48,"translated_slugs":48},"What Is Strength & Conditioning? | Boxing Training","2022-03-08T11:50:36.047Z","2022-09-26T19:53:32.526Z","2022-09-26T19:53:32.588Z",113869511,"921eb52b-9ce7-402d-8456-0f4cbd762503",{"_uid":2293,"faqs":2294,"title":2286,"topic":2335,"author":698,"content":2350,"category":2570,"schedule":2578,"component":934,"meta_info":2579,"cover_image":2582,"description":2581,"contributors":2585},"3517c19e-175d-447d-a799-3ea4988835b8",[2295,2299,2303,2307,2311,2315,2319,2323,2327,2331],{"_uid":2296,"answer":2297,"question":2298,"component":670},"7c226768-e393-4497-b0b0-00f0de9ba99b","Strength and conditioning training, at its core, is primarily focused on exercises that work to build and enhance an individual’s mobility, stability, endurance, power, speed, agility, and athletic performance, with the goal of improving the quality of your health.","What is strength and conditioning?",{"_uid":2300,"answer":2301,"question":2302,"component":670},"2d0e9180-aca9-44cd-a128-18539e1b596f","Although usually used together to define a type of training, “strength and conditioning” encompasses two different methodologies: strength and conditioning. Many people assume that strength training is always heavyweight-based training and that conditioning has to be cardio-based. In this article, we will discuss the specific differences between the two.","What are the differences between strength and conditioning training?",{"_uid":2304,"answer":2305,"question":2306,"component":670},"90e82b45-6e1b-4b15-acc1-37d94929bdd1","Strength-based training is used to develop or maintain an individual’s maximal strength. Simply put, strength training is the body’s ability to exert force and is typically any type of training that:\n- Develops or maintains strength\n- Increases power output\n- Power = force x distance / time (explosiveness)","What is strength training?",{"_uid":2308,"answer":2309,"question":2310,"component":670},"f42786f2-8cba-4589-9247-61220ad5d90f","Conditioning training is strength training for the heart and cardiovascular system with the goal of improving an individual’s work capacity. Conditioning training usually involves higher reps and less resistance, and it can include protocols like HIIT that have been proven to increase strength. Examples are:\n- Boxing or kickboxing workouts\n- LISS (low intensity steady state) cardio (e.g. running, swimming, etc.)\n- HIIT (high-intensity interval training)","What is conditioning training?",{"_uid":2312,"answer":2313,"question":2314,"component":670},"cba1c9f4-37e3-40f5-8ae0-7e5a24fd9175","Whether you're a professional boxer or a boxing training enthusiast, adding a well-designed strength and conditioning program to your workout routine has many benefits which will improve your life and your athletic performance. Here are some key reasons why you should add strength and conditioning training to your fitness routine.\n1. Better overall health\n2. Prevent injury\n3. Improve mental health\n4. Increase flexibility and mobility (posture)","Why should you add strength and conditioning training to your routine?",{"_uid":2316,"answer":2317,"question":2318,"component":670},"1a9bb06b-e69c-414a-ae33-2d9f2c394fe9","Numerous studies have shown that implementing a fitness routine with strength and conditioning can improve cardiovascular health, improve body composition, stabilize blood sugars, and help lower the risk of other co-morbidities. Strength and conditioning training is a great way to start with a general fitness regimen that can promote better overall health.","Better overall health",{"_uid":2320,"answer":2321,"question":2322,"component":670},"79b52dfc-bcfe-467f-a06b-fed87a226c04","One of the key principles of a proper strength and conditioning program is to prevent and reduce the risk of injury. By analyzing movement patterns and identifying irregularities, muscle imbalances, and muscle weaknesses, we can focus on strengthening these areas and teach the body better proprioception, or the body’s ability to sense movement, location, and action. Through proper strength and conditioning exercises we can improve coordination and balance, as well as help reduce the likelihood of falls and slips.","How can strength and conditioning training prevent injury?",{"_uid":2324,"answer":2325,"question":2326,"component":670},"0f796ff4-0c64-4b12-bff7-21c721a37059","Adding in strength and conditioning routines not only has great benefits for physical well-being, but also the mental health of an individual. These exercises increase serotonin levels and help boost confidence levels as the individual sees progress and results.","How can strength and conditioning training improve mental health?",{"_uid":2328,"answer":2329,"question":2330,"component":670},"7da6bfbe-c62c-4c51-86cd-3629cfdc69b1","Similar to injury prevention, because proper strength and conditioning protocols focus on improving muscle weaknesses and movement, individuals see increased flexibility, mobility, and better postural habits after adding in strength and conditioning to their workouts.","How can strength and conditioning training increase flexibility and mobility and help posture?",{"_uid":2332,"answer":2333,"question":2334,"component":670},"37ef0937-1762-457b-8f77-49587444a299","One of the best things that you can do for your fitness routine is to incorporate principles that have both aspects of strength training and conditioning training. HIIT workouts are a great place to start. Strength and conditioning training will take your fighting game to the next level and make you a better boxer and athlete.\n\nReady to add strength and conditioning to your training? At FightCamp, we’ve launched a strength and conditioning specific collection on our App, making it that much easier for you to incorporate them into your boxing routine. Download the FREE FightCamp App and train with real fighters from the comfort of your own home. Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically.","How can I add strength and conditioning to my training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2336,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2348,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2349,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2337,"component":39,"meta_info":2345,"block_image":2346,"cover_image":2347,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2338,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2343,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2344,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2339,"component":118,"meta_info":2340,"meta_title":7,"block_image":2341,"cover_image":2342,"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":700,"content":2351},[2352,2356,2367,2374,2385,2389,2394,2398,2420,2425,2437,2457,2463,2473,2477,2482,2485,2490,2493,2498,2510,2515,2527,2533,2543,2547,2557],{"type":703,"content":2353},[2354],{"text":2355,"type":707},"Strength and conditioning training, at its core, is primarily focused on exercises that work to build and enhance an individual’s mobility, stability, endurance, power, speed, agility, and athletic performance, with the goal of improving the quality of your health. The terms strength and conditioning are used to describe fitness philosophies that can be applied to a variety of workout types, such as HIIT, yoga, weight lifting, and more.",{"type":703,"content":2357},[2358,2360,2365],{"text":2359,"type":707},"In this article, we will discuss the differences between strength and conditioning, why this training is especially beneficial for boxers, how to add strength and conditioning training to your workout routine, and finally how you can access a full collection of specific strength and conditioning workouts through the ",{"text":1475,"type":707,"marks":2361},[2362],{"type":712,"attrs":2363},{"href":2364,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":2366,"type":707},".",{"type":757,"attrs":2368,"content":2369},{"level":759},[2370,2372],{"text":2371,"type":707},"What Are The Differences Between Strength and Conditioning?",{"type":2373},"hard_break",{"type":1221,"attrs":2375},{"id":2376,"body":2377},"6b244f5a-8b42-4ab4-9a26-fcb0b26333ab",[2378],{"_uid":2379,"image":2380,"component":1233,"copyright_details":2384},"i-875fbaec-cfc5-4279-b511-138f4fc4f380",{"id":2381,"alt":2382,"name":7,"focus":48,"title":2382,"filename":2383,"copyright":7,"fieldtype":50},4038509,"FightCamp Trainer Rocky Harris Doing Clap Push-Ups","https://a.storyblok.com/f/115220/1100x1100/d7463dde97/clap-push-up.png",[],{"type":703,"content":2386},[2387],{"text":2388,"type":707},"Although usually used together to define a type of training, “strength and conditioning” encompasses two different methodologies. Many people assume that strength training is always heavyweight-based training and that conditioning has to be cardio-based. But there's more.",{"type":757,"attrs":2390,"content":2391},{"level":819},[2392],{"text":2393,"type":707},"Strength Training",{"type":703,"content":2395},[2396],{"text":2397,"type":707},"Strength-based training is used to develop or maintain an individual’s maximal strength. Simply put, strength training is the body’s ability to exert force and is typically any type of training that:",{"type":828,"content":2399},[2400,2406],{"type":831,"content":2401},[2402],{"type":703,"content":2403},[2404],{"text":2405,"type":707},"Develops or maintains strength",{"type":831,"content":2407},[2408,2412],{"type":703,"content":2409},[2410],{"text":2411,"type":707},"Increases power output",{"type":828,"content":2413},[2414],{"type":831,"content":2415},[2416],{"type":703,"content":2417},[2418],{"text":2419,"type":707},"Power = force x distance / time (explosiveness)",{"type":757,"attrs":2421,"content":2422},{"level":819},[2423],{"text":2424,"type":707},"Conditioning Training",{"type":703,"content":2426},[2427,2429,2435],{"text":2428,"type":707},"Conditioning training is strength training for the heart and cardiovascular system with the goal of improving an individual’s work capacity. Conditioning training usually involves higher reps and less resistance, and it can include protocols like ",{"text":2430,"type":707,"marks":2431},"HIIT",[2432],{"type":712,"attrs":2433},{"href":2434,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"text":2436,"type":707}," that have been proven to increase strength. Examples are:",{"type":828,"content":2438},[2439,2445,2451],{"type":831,"content":2440},[2441],{"type":703,"content":2442},[2443],{"text":2444,"type":707},"Boxing or kickboxing workouts",{"type":831,"content":2446},[2447],{"type":703,"content":2448},[2449],{"text":2450,"type":707},"LISS (low intensity steady state) cardio (e.g. running, swimming, etc.)",{"type":831,"content":2452},[2453],{"type":703,"content":2454},[2455],{"text":2456,"type":707},"HIIT (high-intensity interval training)",{"type":757,"attrs":2458,"content":2459},{"level":759},[2460,2462],{"text":2461,"type":707},"Why You Should Add Strength and Conditioning Training To Your Routine",{"type":2373},{"type":1221,"attrs":2464},{"id":2376,"body":2465},[2466],{"_uid":2467,"image":2468,"component":1233,"copyright_details":2472},"i-c53fe11d-d090-417d-9322-3653666585e0",{"id":2469,"alt":2470,"name":7,"focus":48,"title":2470,"filename":2471,"copyright":7,"fieldtype":50},4038510,"FightCamp Trainer Rocky Harris Kickboxing","https://a.storyblok.com/f/115220/1100x1100/9113542b53/kickboxing.png",[],{"type":703,"content":2474},[2475],{"text":2476,"type":707},"Whether you're a professional boxer or a boxing training enthusiast, adding a well-designed strength and conditioning program to your workout routine has many benefits which will improve your life and your athletic performance. Here are some key reasons why you should add strength and conditioning training to your fitness routine.",{"type":757,"attrs":2478,"content":2479},{"level":819},[2480],{"text":2481,"type":707},"Better Overall Health",{"type":703,"content":2483},[2484],{"text":2317,"type":707},{"type":757,"attrs":2486,"content":2487},{"level":819},[2488],{"text":2489,"type":707},"Prevent Injury",{"type":703,"content":2491},[2492],{"text":2321,"type":707},{"type":757,"attrs":2494,"content":2495},{"level":819},[2496],{"text":2497,"type":707},"Improve Mental Health",{"type":703,"content":2499},[2500,2502,2508],{"text":2501,"type":707},"Adding in strength and conditioning routines not only has great benefits for physical well-being, but also the ",{"text":2503,"type":707,"marks":2504},"mental health",[2505],{"type":712,"attrs":2506},{"href":2507,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{"text":2509,"type":707}," of an individual. These exercises increase serotonin levels and help boost confidence levels as the individual sees progress and results.",{"type":757,"attrs":2511,"content":2512},{"level":819},[2513],{"text":2514,"type":707},"Increase Flexibility and Mobility (Posture)",{"type":703,"content":2516},[2517,2519,2525],{"text":2518,"type":707},"Similar to injury prevention, because proper strength and conditioning protocols focus on improving muscle weaknesses and movement, individuals see increased ",{"text":2520,"type":707,"marks":2521},"flexibility",[2522],{"type":712,"attrs":2523},{"href":2524,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-workout-for-kicking-power-flexibility",{"text":2526,"type":707},", mobility, and better postural habits after adding in strength and conditioning to their workouts.",{"type":757,"attrs":2528,"content":2529},{"level":759},[2530,2532],{"text":2531,"type":707},"Adding Strength & Conditioning To Your Training",{"type":2373},{"type":1221,"attrs":2534},{"id":2376,"body":2535},[2536],{"_uid":2537,"image":2538,"component":1233,"copyright_details":2542},"i-9e710ba6-81ce-4055-8f4f-1a24c4284e7b",{"id":2539,"alt":2540,"name":7,"focus":48,"title":2540,"filename":2541,"copyright":7,"fieldtype":50},4038511,"FightCamp Trainer Rocky Harris Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/a2bcf72a31/shadowboxing.png",[],{"type":703,"content":2544},[2545],{"text":2546,"type":707},"One of the best things that you can do for your fitness routine is to incorporate principles that have both aspects of strength training and conditioning training. HIIT workouts are a great place to start. Strength and conditioning training will take your fighting game to the next level and make you a better boxer and athlete.",{"type":703,"content":2548},[2549,2551,2555],{"text":2550,"type":707},"Ready to add strength and conditioning to your training? At FightCamp, we’ve launched a strength and conditioning specific collection on our App, making it that much easier for you to incorporate them into your boxing routine. Download the FREE ",{"text":1475,"type":707,"marks":2552},[2553],{"type":712,"attrs":2554},{"href":2364,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":2556,"type":707}," and train with real fighters from the comfort of your own home. Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically.",{"type":1221,"attrs":2558},{"id":2559,"body":2560},"14834617-a773-4322-9f6b-a0ee7846d59e",[2561],{"url":2562,"_uid":2564,"image":2565,"component":1233,"copyright_details":2569},{"id":7,"url":2563,"linktype":13,"fieldtype":14,"cached_url":2563},"https://fightcamp.app.link/GD872R25zob","i-eb0dc45c-0215-4b15-ae8c-e95ae2cb8e1e",{"id":2566,"alt":2567,"name":7,"focus":48,"title":2567,"filename":2568,"copyright":7,"fieldtype":50},4331958,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/452e949a4c/blog_in-article_ads_free_workout_opt3_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2571,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2576,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2577,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2572,"component":118,"meta_info":2573,"meta_title":7,"block_image":2574,"cover_image":2575,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-04-13 00:00",{"_uid":2580,"title":2286,"plugin":43,"description":2581},"fba19b03-1517-46b2-92fd-0d6f41ba04f0","Strength and conditioning programming has been used for decades to help athletes. See how adding these to your workout routine can help your boxing training.",{"id":2583,"alt":2286,"name":7,"focus":48,"title":2286,"filename":2584,"copyright":7,"fieldtype":50},4038512,"https://a.storyblok.com/f/115220/2400x990/26adc69ef0/what-is-strength-conditioning-boxing-training.png",[],"what-is-strength-conditioning-boxing-training","blogs/what-is-strength-conditioning-boxing-training",-4010,[949,1701],"ef4eab72-baf1-43b0-93d0-2ea2c73cc66b","2022-03-29T02:05:00.000Z","training/{{story.slug}}",[],{"name":2595,"created_at":2596,"published_at":2597,"updated_at":2598,"id":2599,"uuid":2600,"content":2601,"slug":3066,"full_slug":3067,"sort_by_date":48,"position":3068,"tag_list":3069,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":3070,"first_published_at":3071,"release_id":48,"lang":60,"path":2592,"alternates":3072,"default_full_slug":48,"translated_slugs":48},"What Is a Roll In Boxing? | Boxing Defense 101","2022-02-04T09:03:08.170Z","2022-09-26T19:54:12.472Z","2022-09-26T19:54:12.518Z",105596149,"7e394850-eb79-447e-ad05-47df1028db76",{"_uid":2602,"faqs":2603,"title":2595,"topic":2632,"author":2647,"content":2648,"category":3051,"schedule":2578,"component":934,"meta_info":3059,"cover_image":3062,"description":3061,"contributors":3065},"f18cdc5d-9c31-4d8a-80ff-6525cd3c8e1e",[2604,2608,2612,2616,2620,2624,2628],{"_uid":2605,"answer":2606,"question":2607,"component":670},"dc6c5cab-c726-425f-8baa-bd05103b3856","Boxing rolls are defensive moves typically used to evade hooks thrown by your opponent. One of the best all-time at rolling a punch was Joe Frazier, and it was partly due to his expertise in rolling, that he secured a win the first time he squared off against Muhammad Ali.","What is a roll in boxing?",{"_uid":2609,"answer":2610,"question":2611,"component":670},"e060ac10-b808-4866-be8e-6602f3d838b7","Let’s break down the basics of a roll. A roll has the following characteristics:\n- Generally performed in a medium to short range stance (boxing on the inside)\n- When rolling, move your head just enough to avoid contact (not a centimeter more)\n- Overdoing movement:\n- Inefficient\n- Poor position for counter punching\n- Not enough movement:\n- Get hit from opponent","What are the characteristics of a roll in boxing?",{"_uid":2613,"answer":2614,"question":2615,"component":670},"000919b0-242d-44f6-90f5-348ba2e524ff","To do a lead side roll in boxing, follow these steps:\n- Start in a neutral boxing stance with your hands in guard\n\nVisualize a Rear Hook (4) being thrown at your head from an opponent\n- Begin the roll by moving your head out of the way and slipping to your rear side\n- Your weight should be on your rear leg\n- Bend your knees and drop your center of gravity down a few inches\n- From here, rotate your torso and shift your weight over to your lead leg\n- Once your head is on the lead side of your body, pop into an upright stance","How do you do a lead side roll in boxing?",{"_uid":2617,"answer":2618,"question":2619,"component":670},"41b52636-36be-4962-9e12-e527ce9a379f","To do a rear side roll in boxing, follow these steps:\n- Start in a neutral boxing stance with your hands in guard\n\nVisualize a Lead Uppercut (5) being thrown at your head from an opponent\n- Begin the roll by moving your head out of the way and slipping to your lead side\n- Your weight should be on your lead leg\n- Bend your knees and drop your center of gravity down a few inches\n- From here, rotate your torso and shift your weight over to your rear leg\n- Once your head is on the rear side of your body, pop into an upright stance","How do you do a rear side roll in boxing?",{"_uid":2621,"answer":2622,"question":2623,"component":670},"5ea69b1f-1845-4c40-a27f-f6ca06af0f67","Here are two (2) tips for rolling in boxing:\n- Do not forget to start by slipping your head off the centerline to avoid getting clipped when rolling\n- When shifting weight for either side roll, make sure to pivot your feet to help transfer weight accordingly","What are some tips for rolling in boxing?",{"_uid":2625,"answer":2626,"question":2627,"component":670},"4e984002-a674-4b52-b42f-7f0f7656b597","It's very common for a fighter to roll either immediately before or after throwing a punch to help remain elusive. Rolling also helps set you up and create openings for counter punches. Traditionally, you will roll using the momentum of a punch to help transfer weight and balance back and forth.","How do you use a roll and a punch combo together?",{"_uid":2629,"answer":2630,"question":2631,"component":670},"8ca9bf0c-7237-44fd-b3c6-bde4d655776e","- Start off your punch combo by throwing a Cross (2)\n- Follow up with a quick Lead Hook (3)\n- Roll to your lead side\n- Don't forget to first slip your head off of the midline\n- Pop up and throw a swift Lead Hook (3)\n- Immediately throw another Cross (2)\n- Finish off the combo by rolling back to your rear side","Cross - Lead Hook - Roll Lead - Lead Hook - Cross - Roll Rear | 2 - 3 - Roll Lead - 3 - 2 - Roll Rear",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2633,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2645,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2646,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2634,"component":39,"meta_info":2642,"block_image":2643,"cover_image":2644,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2635,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2640,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2641,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2636,"component":118,"meta_info":2637,"meta_title":7,"block_image":2638,"cover_image":2639,"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},[],[],"af072dfe-c327-43fa-a249-7ec8215f65da",{"type":700,"content":2649},[2650,2663,2676,2681,2684,2688,2754,2759,2763,2769,2779,2833,2839,2849,2902,2907,2921,2926,2929,2934,2945,3015,3020,3030,3040],{"type":703,"content":2651},[2652,2654,2660,2662],{"text":2653,"type":707},"Sometimes in life, it helps to, quite literally, roll with the punches, meaning learning how to cope with and handle adversity. The ",{"text":2655,"type":707,"marks":2656},"origin",[2657],{"type":712,"attrs":2658},{"href":2659,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://knowyourphrase.com/roll-with-the-punches#:~:text=It's%20believed%20this%20phrase%20originates%20from%20boxing.&text=For%20instance%2C%20if%20an%20opponent,as%20a%20full%20contact%20strike.",{"text":2661,"type":707}," of that phrase actually comes from boxing. In boxing, rolling is basic boxing defense 101.",{"type":2373},{"type":1221,"attrs":2664},{"id":2665,"body":2666},"1bd5b73f-7d39-4e18-bd0f-a2bde5c0b130",[2667],{"_uid":2668,"link":2669,"image":2671,"title":2673,"component":2675},"i-4b483f0a-36b3-48b3-ab87-1237cc32a9f9",{"id":7,"url":2670,"linktype":13,"fieldtype":14,"cached_url":2670},"https://youtu.be/mLKrcE0mo4E",{"id":2672,"alt":2673,"name":7,"focus":48,"title":2673,"filename":2674,"copyright":7,"fieldtype":50},3779172,"Boxing Defense Drill | How To Roll A Punch","https://a.storyblok.com/f/115220/1244x700/11a292b9c5/boxing-defense-drill-how-to-roll-a-punch.png","image_video_link",{"type":757,"attrs":2677,"content":2678},{"level":759},[2679],{"text":2680,"type":707},"What Is a Roll In Boxing?",{"type":703,"content":2682},[2683],{"text":2606,"type":707},{"type":703,"content":2685},[2686],{"text":2687,"type":707},"Let’s break down the basics of a roll. A roll has the following characteristics:",{"type":828,"content":2689},[2690,2704],{"type":831,"content":2691},[2692],{"type":703,"content":2693},[2694,2696,2702],{"text":2695,"type":707},"Generally performed in a medium to ",{"text":2697,"type":707,"marks":2698},"short range stance",[2699],{"type":712,"attrs":2700},{"href":2701,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://youtu.be/g1Z6noqDQ9E",{"text":2703,"type":707}," (boxing on the inside)",{"type":831,"content":2705},[2706,2710],{"type":703,"content":2707},[2708],{"text":2709,"type":707},"When rolling, move your head just enough to avoid contact (not a centimeter more)",{"type":828,"content":2711},[2712,2732],{"type":831,"content":2713},[2714,2718],{"type":703,"content":2715},[2716],{"text":2717,"type":707},"Overdoing movement:",{"type":828,"content":2719},[2720,2726],{"type":831,"content":2721},[2722],{"type":703,"content":2723},[2724],{"text":2725,"type":707},"Inefficient",{"type":831,"content":2727},[2728],{"type":703,"content":2729},[2730],{"text":2731,"type":707},"Poor position for counter punching",{"type":831,"content":2733},[2734,2738],{"type":703,"content":2735},[2736],{"text":2737,"type":707},"Not enough movement:",{"type":828,"content":2739},[2740],{"type":831,"content":2741},[2742],{"type":703,"content":2743},[2744,2746,2752],{"text":2745,"type":707},"Get ",{"text":2747,"type":707,"marks":2748},"hit",[2749],{"type":712,"attrs":2750},{"href":2751,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-dont-get-hit",{"text":2753,"type":707}," from opponent",{"type":757,"attrs":2755,"content":2756},{"level":759},[2757],{"text":2758,"type":707},"Mechanics of a Roll",{"type":703,"content":2760},[2761],{"text":2762,"type":707},"When performed properly, the movement of a defensive roll will be a “U-shape”.",{"type":757,"attrs":2764,"content":2765},{"level":819},[2766,2768],{"text":2767,"type":707},"Lead Side Roll",{"type":2373},{"type":1221,"attrs":2770},{"id":2665,"body":2771},[2772],{"_uid":2773,"image":2774,"component":1233,"copyright_details":2778},"i-cd14d930-abd3-401d-a051-cf7d1a039b8f",{"id":2775,"alt":2776,"name":7,"focus":48,"title":2776,"filename":2777,"copyright":7,"fieldtype":50},3779174,"Boxing Lead Side Roll","https://a.storyblok.com/f/115220/1380x700/4fdc2eac99/lead_side_roll.png",[],{"type":828,"content":2780},[2781,2795,2801,2815,2821,2827],{"type":831,"content":2782},[2783],{"type":703,"content":2784},[2785,2787,2793],{"text":2786,"type":707},"Start in a neutral ",{"text":2788,"type":707,"marks":2789},"boxing stance",[2790],{"type":712,"attrs":2791},{"href":2792,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":2794,"type":707}," with your hands in guard",{"type":831,"content":2796},[2797],{"type":703,"content":2798},[2799],{"text":2800,"type":707},"Visualize a Rear Hook (4) being thrown at your head from an opponent",{"type":831,"content":2802},[2803,2807],{"type":703,"content":2804},[2805],{"text":2806,"type":707},"Begin the roll by moving your head out of the way and slipping to your rear side",{"type":828,"content":2808},[2809],{"type":831,"content":2810},[2811],{"type":703,"content":2812},[2813],{"text":2814,"type":707},"Your weight should be on your rear leg",{"type":831,"content":2816},[2817],{"type":703,"content":2818},[2819],{"text":2820,"type":707},"Bend your knees and drop your center of gravity down a few inches",{"type":831,"content":2822},[2823],{"type":703,"content":2824},[2825],{"text":2826,"type":707},"From here, rotate your torso and shift your weight over to your lead leg",{"type":831,"content":2828},[2829],{"type":703,"content":2830},[2831],{"text":2832,"type":707},"Once your head is on the lead side of your body, pop into an upright stance",{"type":757,"attrs":2834,"content":2835},{"level":819},[2836,2838],{"text":2837,"type":707},"Rear Side Roll",{"type":2373},{"type":1221,"attrs":2840},{"id":2665,"body":2841},[2842],{"_uid":2843,"image":2844,"component":1233,"copyright_details":2848},"i-0d19c979-00f1-4e40-a4d8-0b706437613c",{"id":2845,"alt":2846,"name":7,"focus":48,"title":2846,"filename":2847,"copyright":7,"fieldtype":50},3779185,"Boxing Rear Side Roll","https://a.storyblok.com/f/115220/1380x700/0c49b357ed/rear_side_roll.png",[],{"type":828,"content":2850},[2851,2857,2871,2885,2890,2896],{"type":831,"content":2852},[2853],{"type":703,"content":2854},[2855],{"text":2856,"type":707},"Start in a neutral boxing stance with your hands in guard",{"type":831,"content":2858},[2859],{"type":703,"content":2860},[2861,2863,2869],{"text":2862,"type":707},"Visualize a Lead ",{"text":2864,"type":707,"marks":2865},"Uppercut",[2866],{"type":712,"attrs":2867},{"href":2868,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch",{"text":2870,"type":707}," (5) being thrown at your head from an opponent",{"type":831,"content":2872},[2873,2877],{"type":703,"content":2874},[2875],{"text":2876,"type":707},"Begin the roll by moving your head out of the way and slipping to your lead side",{"type":828,"content":2878},[2879],{"type":831,"content":2880},[2881],{"type":703,"content":2882},[2883],{"text":2884,"type":707},"Your weight should be on your lead leg",{"type":831,"content":2886},[2887],{"type":703,"content":2888},[2889],{"text":2820,"type":707},{"type":831,"content":2891},[2892],{"type":703,"content":2893},[2894],{"text":2895,"type":707},"From here, rotate your torso and shift your weight over to your rear leg",{"type":831,"content":2897},[2898],{"type":703,"content":2899},[2900],{"text":2901,"type":707},"Once your head is on the rear side of your body, pop into an upright stance",{"type":757,"attrs":2903,"content":2904},{"level":759},[2905],{"text":2906,"type":707},"Rolling Tips",{"type":828,"content":2908},[2909,2915],{"type":831,"content":2910},[2911],{"type":703,"content":2912},[2913],{"text":2914,"type":707},"Do not forget to start by slipping your head off the centerline to avoid getting clipped when rolling",{"type":831,"content":2916},[2917],{"type":703,"content":2918},[2919],{"text":2920,"type":707},"When shifting weight for either side roll, make sure to pivot your feet to help transfer weight accordingly",{"type":757,"attrs":2922,"content":2923},{"level":759},[2924],{"text":2925,"type":707},"How To Use a Roll and Punch Combo Together",{"type":703,"content":2927},[2928],{"text":2626,"type":707},{"type":757,"attrs":2930,"content":2931},{"level":819},[2932,2933],{"text":2631,"type":707},{"type":2373},{"type":1221,"attrs":2935},{"id":2936,"body":2937},"65da5326-7e8c-4e8d-b172-7349cde47ee0",[2938],{"_uid":2939,"image":2940,"component":1233,"copyright_details":2944},"i-58927e2c-ec51-4ffa-8652-0a47f4afe274",{"id":2941,"alt":2942,"name":7,"focus":48,"title":2942,"filename":2943,"copyright":7,"fieldtype":50},3779213,"Cross - Lead Hook - Roll Lead - Lead Hook - Cross - Roll Rear","https://a.storyblok.com/f/115220/1380x700/66db6b865c/2-3-roll-lead-3-2-roll-rear.png",[],{"type":828,"content":2946},[2947,2961,2975,2997,3003,3009],{"type":831,"content":2948},[2949],{"type":703,"content":2950},[2951,2953,2959],{"text":2952,"type":707},"Start off your punch combo by throwing a ",{"text":2954,"type":707,"marks":2955},"Cross",[2956],{"type":712,"attrs":2957},{"href":2958,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{"text":2960,"type":707}," (2)",{"type":831,"content":2962},[2963],{"type":703,"content":2964},[2965,2967,2973],{"text":2966,"type":707},"Follow up with a quick ",{"text":2968,"type":707,"marks":2969},"Lead Hook",[2970],{"type":712,"attrs":2971},{"href":2972,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch",{"text":2974,"type":707}," (3)",{"type":831,"content":2976},[2977,2981],{"type":703,"content":2978},[2979],{"text":2980,"type":707},"Roll to your lead side",{"type":828,"content":2982},[2983],{"type":831,"content":2984},[2985],{"type":703,"content":2986},[2987,2989,2995],{"text":2988,"type":707},"Don't forget to first ",{"text":2990,"type":707,"marks":2991},"slip",[2992],{"type":712,"attrs":2993},{"href":2994,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-slip-in-boxing-boxing-training",{"text":2996,"type":707}," your head off of the midline",{"type":831,"content":2998},[2999],{"type":703,"content":3000},[3001],{"text":3002,"type":707},"Pop up and throw a swift Lead Hook (3)",{"type":831,"content":3004},[3005],{"type":703,"content":3006},[3007],{"text":3008,"type":707},"Immediately throw another Cross (2)",{"type":831,"content":3010},[3011],{"type":703,"content":3012},[3013],{"text":3014,"type":707},"Finish off the combo by rolling back to your rear side",{"type":757,"attrs":3016,"content":3017},{"level":759},[3018],{"text":3019,"type":707},"Roll With The Punches",{"type":703,"content":3021},[3022,3024,3028],{"text":3023,"type":707},"Now that is how we roll here at ",{"text":912,"type":707,"marks":3025},[3026],{"type":712,"attrs":3027},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3029,"type":707},"! As always, it takes time and practice to master boxing moves. The best thing you can do is use a mirror and repeat the tips above until they become second nature. Once you get the hang of things, try to train with a partner so you can get a feel for what real-time speed and timing look like.",{"type":703,"content":3031},[3032,3034,3038],{"text":3033,"type":707},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1475,"type":707,"marks":3035},[3036],{"type":712,"attrs":3037},{"href":2364,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3039,"type":707}," and train with real fighters from the comfort of your own home.",{"type":1221,"attrs":3041},{"id":3042,"body":3043},"5cef103a-aa96-456d-b747-4d865be6540a",[3044],{"url":3045,"_uid":3046,"image":3047,"component":1233,"copyright_details":3050},{"id":7,"url":2563,"linktype":13,"fieldtype":14,"cached_url":2563},"i-a4fcfaa5-4890-436f-8e67-43ec884152d0",{"id":3048,"alt":2567,"name":7,"focus":48,"title":2567,"filename":3049,"copyright":7,"fieldtype":50},4331970,"https://a.storyblok.com/f/115220/1380x500/b03897f841/blog_in-article_ads_free_workout_041122.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3052,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3057,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3058,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3053,"component":118,"meta_info":3054,"meta_title":7,"block_image":3055,"cover_image":3056,"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":3060,"title":2595,"plugin":43,"description":3061},"d74a9313-407f-43cd-b65c-78d0acfc675b","One of the main defensive boxing techniques is the roll. FightCamp Co-Founder and Trainer Tommy Duquette explains what a roll is and how to properly execute it.",{"id":3063,"alt":2595,"name":7,"focus":48,"title":2595,"filename":3064,"copyright":7,"fieldtype":50},3778708,"https://a.storyblok.com/f/115220/2400x990/b4a32d68f2/what-is-a-roll-in-boxing-boxing-defense-101.png",[],"what-is-a-roll-in-boxing-boxing-defense-101","blogs/what-is-a-roll-in-boxing-boxing-defense-101",-3710,[949,1701],"33c4a747-ec20-456a-be9e-933a489c1e82","2022-03-24T02:05:00.000Z",[],{"name":3074,"created_at":3075,"published_at":3076,"updated_at":3077,"id":3078,"uuid":3079,"content":3080,"slug":3892,"full_slug":3893,"sort_by_date":48,"position":3894,"tag_list":3895,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":3896,"first_published_at":3897,"release_id":48,"lang":60,"path":3898,"alternates":3899,"default_full_slug":48,"translated_slugs":48},"How To Choose The Right Punching Bag For Your Workout","2021-11-17T16:25:57.578Z","2022-09-26T19:57:27.404Z","2022-09-26T19:57:27.455Z",86137097,"52660375-066f-4ff7-9abb-bbd5ee95bcdb",{"_uid":3081,"faqs":3082,"title":3074,"topic":3159,"author":3174,"content":3175,"category":3873,"schedule":3881,"component":934,"meta_info":3882,"cover_image":3886,"description":3889,"contributors":3890,"email_capture":3891},"2f7c0b68-eeb8-4d63-8bfc-50f8df6749a2",[3083,3087,3091,3095,3099,3103,3107,3111,3115,3119,3123,3127,3131,3135,3137,3140,3143,3147,3151,3155],{"_uid":3084,"answer":3085,"question":3086,"component":670},"c110a75c-04d1-4d5b-bb52-637435d4f486","Punching bags come in all shapes and sizes. They each have their own pros and cons and the “best” one for you depends on your needs. The first thing you need to do is determine where your training space will be and what kind of boxing bag is best for your space. Here are some of the different options you can choose from: Heavy bag, Free-standing bag, Speed bag, Boxing bag with stand, Hanging punching bag","Which type of punching bag is best?",{"_uid":3088,"answer":3089,"question":3090,"component":670},"6d46d009-0a2b-4ecf-a8c6-363b42eb18c5","Heavy bags—like the name implies—are punching bags generally weighing up to 200 pounds. There are two types of heavy punching bags you can use: Traditional hanging bags, Free-standing punching bags, Traditional hanging punching bags are usually attached to the ceiling or a stand, and swing when kicked or punched. Free-standing punching bags are fitted onto a base that provides a stable foundation. Generally, heavy bags are used to improve punching and kicking skills. Heavy bags may be used in a number of different fighting sports including boxing, Muay Thai, and karate.","What types of heavy punching bags are there?",{"_uid":3092,"answer":3093,"question":3094,"component":670},"5a45896b-4ddf-4ef0-b900-cd5ec7327961","If you’re wondering what weight and size of heavy punching bag is best for you, the general rule is that heavy bags should be approximately half your body weight. A 200 pound person may find a 100 pound bag suitable for use. For most adults, hanging bags should be at least 80 pounds to provide a good experience. Here’s some basic guidelines regarding various punching bag weights: 40 pounds: optimal for youth boxers and young beginners, 70 pounds: designed for teenagers and beginners, 100 pounds: suitable for intermediate boxers, 200 pounds: designed for heavyweight boxers. Heavy bags are versatile enough to fit within all different types of fighting and boxing training styles.","How do I pick the right size heavy punching bag?",{"_uid":3096,"answer":3097,"question":3098,"component":670},"263bab25-9058-4fca-a9c5-58981f562bec","Free-standing bags are punching bags that do not require mounting. These bags are typically attached to heavy bases weighted down with sand or water.","What is a free-standing punching bag?",{"_uid":3100,"answer":3101,"question":3102,"component":670},"f3f70639-215f-4603-9098-34752074a63e","Free-standing bags are great for practicing various kicking techniques, or for use in rooms with limited wall installation options. These types of heavy punching bags are portable and can be placed in living rooms or bedrooms for easy accessibility and storage. They don’t require professional installation which can save on set up costs as well.","When should you use a free-standing punching bag?",{"_uid":3104,"answer":3105,"question":3106,"component":670},"b6dfefe0-4ea0-43a6-86f3-3f37ad12e825","The pros of a free-standing punching bag are: Portable, Easily moved, Good for kicking, Doesn't require permanent installation","What are the pros of a free-standing punching bag?",{"_uid":3108,"answer":3109,"question":3110,"component":670},"96a39ba6-dc91-43b6-9bc8-7c54d01509ee","The cons of a free-standing punching bag are: Can tip over, Can move around","What are the cons of a free-standing punching bag?",{"_uid":3112,"answer":3113,"question":3114,"component":670},"40394b5f-0e52-428c-a9b1-8f1e28c663e6","Speed bags are much smaller than their other punching bag counterparts. They help athletes improve punching speed while simultaneously enhancing strength, timing, and cardiovascular endurance. Unlike other types of punching bags, speed bags are filled with air and are often suspended from ceilings or walls. Speed bags tend to have a teardrop shape and are commonly used for traditional boxing training.","What is a speed bag?",{"_uid":3116,"answer":3117,"question":3118,"component":670},"ae26a8c9-8c92-45cd-93bc-7e99655fa0c5","The pros of a speed bag are: Good for technique training and speed, Small, compact design","What are the pros of a speed bag?",{"_uid":3120,"answer":3121,"question":3122,"component":670},"0481a530-beca-4415-8519-132953815f43","One con of a speed bag is that it needs to be permanently installed to ceiling.","What are the cons of a speed bag?",{"_uid":3124,"answer":3125,"question":3126,"component":670},"be676f8d-7b65-4233-8f4a-940780510592","Traditional hanging bags can be a great, cost-effective option for the right person. These types of punching bags are usually hung from ceilings. With traditional hanging bags, the main thing to consider is whether you’re willing and able to anchor the bag permanently into your wall or ceiling. They will take a lot of abuse and will swing around freely, so they will need to be properly installed by a professional. Hanging your punching bag from a metal stand that sits on the floor is also an option but these metal stands are often very clunky, cause a lot of noise, take up a lot of space, and can ruin floor surfaces as they shift around a lot with impact.","What is a hanging punching bag?",{"_uid":3128,"answer":3129,"question":3130,"component":670},"08464205-95b9-427c-a907-09f60a4ef14a","The pros of a hanging bag are: Cost-effective, Effective for training (when attached), Simulates real fighting, Won't tip over","What are the pros of a hanging bag?",{"_uid":3132,"answer":3133,"question":3134,"component":670},"10f422fb-7a97-47ce-bf94-dcab9f5f302c","The cons of a hanging bag are: Needs to be professionally installed, Usually permanent, Stand options are noisy, large, and moveable","What are the cons of a hanging bag?",{"_uid":3136,"answer":3101,"question":3102,"component":670},"240ec407-9a54-431a-a424-30e131976ec1",{"_uid":3138,"answer":3113,"question":3139,"component":670},"5abb45f2-eed0-450a-bba3-6adf2e4ddaab","When should you use a speed bag?",{"_uid":3141,"answer":3125,"question":3142,"component":670},"5115adaa-d5e1-43ba-a1d3-09521ce2ed60","When should you use a hanging bag?",{"_uid":3144,"answer":3145,"question":3146,"component":670},"d7605cbc-411e-400a-b8fa-eaef874c7006","It can be difficult to determine the quality of a punching bag just by looking at pictures. You will want to evaluate punching bags based on safety and durability. Safety is key. A quality punching bag will have good resistance but not be packed too hard. Some punching bags tend to be packed too hard and can hurt or injure your hand. You also want to consider durability. You’re going to be hitting it over and over and you want it to last through your training. This is where craftsmanship comes into play. Typically bags made in the USA are of higher quality and tend to last longer. The best way to find a quality punching bag is to do your research, ask people you trust, and read reviews.","How can you determine the quality of a punching bag?",{"_uid":3148,"answer":3149,"question":3150,"component":670},"86bafc49-c02c-45fe-81e4-4ad77fa235a9","The price range for a good hanging bag is often less than a good free-standing bag, and can run you anywhere from $100 - $250, however you also have to consider how it will be mounted. Depending on your set up, professional installation can end up costing you more. On the other hand, a free-standing bag can cost anywhere between $150 - $500, but it won’t require professional installation and mounting. Keep in mind, if you want a free-standing bag that is high quality and that will last, expect to spend on the higher end of that range.","How much can you expect to pay for a punching bag?",{"_uid":3152,"answer":3153,"question":3154,"component":670},"fd4b91f8-4913-49d5-8ec7-ee76e52feb4a","Boxers should choose a punching bag best suited to their individual training goals and experience levels. Understanding different types of heavy bags is an essential element of finding the right boxing equipment for home boxing. There are many factors to consider when choosing a punching bag: size, type, quality, and price. Once you have identified your specific training needs and your budget, you’ll be able to select the bag that’s right for you.","How do I know which punching bag to buy?",{"_uid":3156,"answer":3157,"question":3158,"component":670},"a71d86e0-65f3-48ae-b93d-c0a75c92c69e","Punching bags are the most vital component of boxing equipment for your home. Whether you’re a beginner boxer or a seasoned expert—having the right punching bag can make all the difference in your workouts. Once you determine where your training space will be, you can look into the correct size, type, and option for your price point and your goals. If you have the space and money, heavy bags are great for working on punching and kicking skills. If you are looking for something that can be easily moved and doesn’t require professional installation, free-standing bags are portable and allow you to practice kicking techniques. Finally, if you are looking to improve your speed, strength, and endurance, speed bags are small and perfect for practicing finesse.","Which punching bag is right for you?",{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":3160,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":3172,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":3173,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":37,"name":38,"category":3161,"component":39,"meta_info":3169,"block_image":3170,"cover_image":3171,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":3162,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":3167,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":3168,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":3163,"component":118,"meta_info":3164,"meta_title":123,"block_image":3165,"cover_image":3166,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":41,"title":42,"plugin":43,"description":44},{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},[],[],"4142592f-c148-458f-92f8-14109b3c6e00",{"type":700,"content":3176},[3177,3210,3215,3222,3264,3269,3276,3294,3313,3318,3336,3343,3390,3397,3402,3415,3427,3434,3445,3452,3471,3482,3487,3502,3512,3519,3524,3535,3547,3552,3557,3565,3588,3596,3613,3618,3625,3642,3650,3661,3666,3673,3702,3709,3732,3737,3749,3754,3758,3773,3778,3781,3786,3790,3794,3815,3824,3833,3838],{"type":703,"content":3178},[3179,3185,3192,3197,3205],{"text":3180,"type":707,"marks":3181},"Choosing the ",[3182],{"type":3183,"attrs":3184},"styled",{"class":7},{"text":3186,"type":707,"marks":3187},"right punching bag",[3188,3190],{"type":3189},"bold",{"type":3183,"attrs":3191},{"class":7},{"text":3193,"type":707,"marks":3194}," is the key to improved workout performance and success in your ",[3195],{"type":3183,"attrs":3196},{"class":7},{"text":3198,"type":707,"marks":3199},"at-home boxing training",[3200,3203],{"type":712,"attrs":3201},{"href":3202,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"type":3183,"attrs":3204},{"class":7},{"text":3206,"type":707,"marks":3207},". With so many options and sizes available, it can be difficult to determine which heavy bag is right for you, especially as a beginner boxer. We’ll show you how to choose a punching bag for at-home use.",[3208],{"type":3183,"attrs":3209},{"class":7},{"type":757,"attrs":3211,"content":3212},{"level":759},[3213],{"text":3214,"type":707},"Which Type of Punching Bag Is Best?",{"type":703,"content":3216},[3217],{"text":3218,"type":707,"marks":3219},"Punching bags come in all shapes and sizes. They each have their own pros and cons and the “best” one for you depends on your needs. The first thing you need to do is determine where your training space will be and what kind of boxing bag is best for your space. Here are some of the different options you can choose from:",[3220],{"type":3183,"attrs":3221},{"class":7},{"type":828,"content":3223},[3224,3232,3240,3248,3256],{"type":831,"content":3225},[3226],{"type":703,"content":3227},[3228],{"text":3229,"type":707,"marks":3230},"Heavy bag",[3231],{"type":3189},{"type":831,"content":3233},[3234],{"type":703,"content":3235},[3236],{"text":3237,"type":707,"marks":3238},"Free-standing punching bag",[3239],{"type":3189},{"type":831,"content":3241},[3242],{"type":703,"content":3243},[3244],{"text":3245,"type":707,"marks":3246},"Speed bag",[3247],{"type":3189},{"type":831,"content":3249},[3250],{"type":703,"content":3251},[3252],{"text":3253,"type":707,"marks":3254},"Boxing bag with stand",[3255],{"type":3189},{"type":831,"content":3257},[3258],{"type":703,"content":3259},[3260],{"text":3261,"type":707,"marks":3262},"Hanging punching bag",[3263],{"type":3189},{"type":757,"attrs":3265,"content":3266},{"level":759},[3267],{"text":3268,"type":707},"What Types of Heavy Punching Bags Are There?",{"type":703,"content":3270},[3271],{"text":3272,"type":707,"marks":3273},"Heavy bags—like the name implies—are punching bags generally weighing up to 200 pounds. There are two types of heavy punching bags you can use:",[3274],{"type":3183,"attrs":3275},{"class":7},{"type":828,"content":3277},[3278,3286],{"type":831,"content":3279},[3280],{"type":703,"content":3281},[3282],{"text":3283,"type":707,"marks":3284},"Traditional hanging bags",[3285],{"type":3189},{"type":831,"content":3287},[3288],{"type":703,"content":3289},[3290],{"text":3291,"type":707,"marks":3292},"Free-standing punching bags",[3293],{"type":3189},{"type":703,"content":3295},[3296,3301,3308],{"text":3297,"type":707,"marks":3298},"Traditional hanging punching bags are usually attached to the ceiling or a stand and swing when kicked or punched. ",[3299],{"type":3183,"attrs":3300},{"class":7},{"text":3291,"type":707,"marks":3302},[3303,3306],{"type":712,"attrs":3304},{"href":3305,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/at-home-boxing-equipment-the-free-standing-punching-bag",{"type":3183,"attrs":3307},{"class":7},{"text":3309,"type":707,"marks":3310}," are fitted onto a base that provides a stable foundation. Generally, heavy bags are used to improve punching and kicking skills. Heavy bags may be used in a number of different combat sports including boxing, kickboxing, Muay Thai, taekwondo, and karate.",[3311],{"type":3183,"attrs":3312},{"class":7},{"type":757,"attrs":3314,"content":3315},{"level":759},[3316],{"text":3317,"type":707},"How To Pick The Right Size Heavy Punching Bag?",{"type":703,"content":3319},[3320,3325,3331],{"text":3321,"type":707,"marks":3322},"If you’re wondering what weight and size of ",[3323],{"type":3183,"attrs":3324},{"class":7},{"text":3326,"type":707,"marks":3327},"heavy punching bag",[3328,3329],{"type":3189},{"type":3183,"attrs":3330},{"class":7},{"text":3332,"type":707,"marks":3333}," is best for you, the general rule is that heavy bags should be approximately half your body weight. A 200 pound person may find a 100 pound bag suitable for use. For most adults, hanging bags should be at least 80 pounds to provide a good experience.",[3334],{"type":3183,"attrs":3335},{"class":7},{"type":703,"content":3337},[3338],{"text":3339,"type":707,"marks":3340},"Here are some basic guidelines regarding various punching bag weights:",[3341],{"type":3183,"attrs":3342},{"class":7},{"type":828,"content":3344},[3345,3360,3370,3380],{"type":831,"content":3346},[3347],{"type":703,"content":3348},[3349,3355],{"text":3350,"type":707,"marks":3351},"40 pounds",[3352,3353],{"type":3189},{"type":3183,"attrs":3354},{"class":7},{"text":3356,"type":707,"marks":3357},": optimal for youth boxers and young beginners",[3358],{"type":3183,"attrs":3359},{"class":7},{"type":831,"content":3361},[3362],{"type":703,"content":3363},[3364,3368],{"text":3365,"type":707,"marks":3366},"70 pounds",[3367],{"type":3189},{"text":3369,"type":707},": designed for teenagers and beginners",{"type":831,"content":3371},[3372],{"type":703,"content":3373},[3374,3378],{"text":3375,"type":707,"marks":3376},"100 pounds",[3377],{"type":3189},{"text":3379,"type":707},": suitable for intermediate boxers",{"type":831,"content":3381},[3382],{"type":703,"content":3383},[3384,3388],{"text":3385,"type":707,"marks":3386},"200 pounds",[3387],{"type":3189},{"text":3389,"type":707},": designed for heavyweight boxers",{"type":703,"content":3391},[3392],{"text":3393,"type":707,"marks":3394},"Heavy bags are versatile enough to fit within all different types of fighting and boxing training styles.",[3395],{"type":3183,"attrs":3396},{"class":7},{"type":757,"attrs":3398,"content":3399},{"level":759},[3400],{"text":3401,"type":707},"When Should You Use a Free-Standing Punching Bag?",{"type":703,"content":3403},[3404,3410],{"text":3405,"type":707,"marks":3406},"Free-standing bags",[3407,3408],{"type":3189},{"type":3183,"attrs":3409},{"class":7},{"text":3411,"type":707,"marks":3412}," are punching bags that do not require mounting. These bags are typically attached to heavy bases weighted down with sand or water.",[3413],{"type":3183,"attrs":3414},{"class":7},{"type":1221,"attrs":3416},{"id":3417,"body":3418},"0b20e77b-963b-4a2a-9ca9-426151e74048",[3419],{"url":3420,"_uid":3421,"image":3422,"component":1233,"copyright_details":3426},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-914f155a-6767-440e-ba7a-2e7947e1ba3b",{"id":3423,"alt":3424,"name":7,"focus":48,"title":3424,"filename":3425,"copyright":7,"fieldtype":50},3421926,"FightCamp Types of Punching Bags","https://a.storyblok.com/f/115220/700x1100/f415fc4674/fightcamp-free-standing-heavy-punching-bag.jpeg",[],{"type":703,"content":3428},[3429],{"text":3430,"type":707,"marks":3431},"Free-standing punching bags are great for practicing various kicking techniques, or for use in rooms with limited wall installation options. These types of heavy punching bags are portable and can be placed in living rooms or bedrooms for easy accessibility and storage. They don’t require professional installation which can save on setup costs as well. Check out FightCamp Trainer Aaron Swenson's reviews of two (2) free-standing punching bags in this video.",[3432],{"type":3183,"attrs":3433},{"class":7},{"type":1221,"attrs":3435},{"id":3417,"body":3436},[3437],{"_uid":3438,"link":3439,"image":3441,"title":3443,"component":2675},"i-e21a63ba-5491-4635-9a64-5fb92a9ddf30",{"id":7,"url":3440,"linktype":13,"fieldtype":14,"cached_url":3440},"https://youtu.be/9le21YSnlZk",{"id":3442,"alt":3443,"name":7,"focus":48,"title":3443,"filename":3444,"copyright":7,"fieldtype":50},3421803,"Century Versys vs FightCamp Heavy Bag Comparison | Honest Boxing Bag Review","https://a.storyblok.com/f/115220/1244x700/8aaabd576c/century-versys-vs-fightcamp-heavy-bag-comparison-honest-boxing-bag-review_youtube_video.jpeg",{"type":703,"content":3446},[3447],{"text":3448,"type":707,"marks":3449},"A drawback with most free-standing bags is that they can move around a lot when hit hard and even tip over. This is especially the case with a lot of the smaller, less expensive models, so what you save on in cost, you may pay for in a worse training experience. Unlike most free-standing punching bags on the market, the FightCamp free-standing bag comes with a bag ring designed to keep the base centered and from moving around or falling over.",[3450],{"type":3183,"attrs":3451},{"class":7},{"type":703,"content":3453},[3454,3459,3467],{"text":3455,"type":707,"marks":3456},"We compared three (3) different punching bags that are on the market today using a standard evaluation. Check out the video below and read the in depth analysis ",[3457],{"type":3183,"attrs":3458},{"class":7},{"text":3460,"type":707,"marks":3461},"here",[3462,3465],{"type":712,"attrs":3463},{"href":3464,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-punching-bag-should-i-buy-for-at-home-use",{"type":3183,"attrs":3466},{"class":7},{"text":2366,"type":707,"marks":3468},[3469],{"type":3183,"attrs":3470},{"class":7},{"type":1221,"attrs":3472},{"id":3417,"body":3473},[3474],{"_uid":3475,"link":3476,"image":3478,"title":3480,"component":2675},"i-d0f8d17a-3f56-4eac-8372-279f9fa8cf49",{"id":7,"url":3477,"linktype":13,"fieldtype":14,"cached_url":3477},"https://youtu.be/Wm9nMbVUIqw",{"id":3479,"alt":3480,"name":7,"focus":48,"title":3480,"filename":3481,"copyright":7,"fieldtype":50},3421846,"Free-Standing Heavy Bag Review | 2021 Best Punching Bag Comparison","https://a.storyblok.com/f/115220/1244x700/4b269cb040/free-standing-heavy-bag-review-2021-best-punching-bag-comparison_youtube_video.jpeg",{"type":757,"attrs":3483,"content":3484},{"level":759},[3485],{"text":3486,"type":707},"When Should You Use a Speed Bag?",{"type":703,"content":3488},[3489,3497],{"text":3490,"type":707,"marks":3491},"Speed bags",[3492,3495],{"type":712,"attrs":3493},{"href":3494,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-is-a-speed-bag-in-boxing",{"type":3183,"attrs":3496},{"class":7},{"text":3498,"type":707,"marks":3499}," are much smaller than their other punching bag counterparts. They help athletes improve punching speed while simultaneously enhancing strength, timing, and cardiovascular endurance.",[3500],{"type":3183,"attrs":3501},{"class":7},{"type":1221,"attrs":3503},{"id":3417,"body":3504},[3505],{"url":3506,"_uid":3507,"image":3508,"component":1233,"copyright_details":3511},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-2954c735-4834-4a5f-a137-2da565b7ec39",{"id":3509,"alt":3424,"name":7,"focus":48,"title":3424,"filename":3510,"copyright":7,"fieldtype":50},3421878,"https://a.storyblok.com/f/115220/700x1100/1983f5d6c9/boxing-speed-bag.jpeg",[],{"type":703,"content":3513},[3514],{"text":3515,"type":707,"marks":3516},"Unlike other types of punching bags, speed bags are filled with air and are often suspended from ceilings or walls. Speed bags tend to have a teardrop shape and are commonly used for traditional boxing training.",[3517],{"type":3183,"attrs":3518},{"class":7},{"type":757,"attrs":3520,"content":3521},{"level":759},[3522],{"text":3523,"type":707},"When Should You Use a Hanging Bag?",{"type":1221,"attrs":3525},{"id":3526,"body":3527},"9713a39b-10d2-405f-b825-d0939c277be5",[3528],{"url":3529,"_uid":3530,"image":3531,"component":1233,"copyright_details":3534},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-d88f2147-1340-4111-8e8a-ca921f19ace8",{"id":3532,"alt":3424,"name":7,"focus":48,"title":3424,"filename":3533,"copyright":7,"fieldtype":50},5093647,"https://a.storyblok.com/f/115220/700x1100/1635a9f4b1/hanging_punching_bag.png",[],{"type":703,"content":3536},[3537,3542],{"text":3283,"type":707,"marks":3538},[3539,3540],{"type":3189},{"type":3183,"attrs":3541},{"class":7},{"text":3543,"type":707,"marks":3544}," can be a great, cost-effective option for the right person. These types of punching bags are usually hung from ceilings. With traditional hanging bags, the main thing to consider is whether you’re willing and able to anchor the bag permanently into your wall or ceiling. They will take a lot of abuse and will swing around freely, so they will need to be properly installed by a professional. Hanging your punching bag from a metal stand that sits on the floor is also an option but these metal stands are often very clunky, cause a lot of noise, take up a lot of space, and can ruin floor surfaces as they shift around a lot with impact.",[3545],{"type":3183,"attrs":3546},{"class":7},{"type":757,"attrs":3548,"content":3549},{"level":759},[3550],{"text":3551,"type":707},"Comparison of Punching Bags",{"type":757,"attrs":3553,"content":3554},{"level":759},[3555],{"text":3556,"type":707},"Free-Standing Punching Bag",{"type":757,"attrs":3558,"content":3559},{"level":819},[3560],{"text":3561,"type":707,"marks":3562},"Pros",[3563],{"type":3183,"attrs":3564},{"class":7},{"type":828,"content":3566},[3567,3576,3582],{"type":831,"content":3568},[3569],{"type":703,"content":3570},[3571],{"text":3572,"type":707,"marks":3573},"Portable, easily moved",[3574],{"type":3183,"attrs":3575},{"class":7},{"type":831,"content":3577},[3578],{"type":703,"content":3579},[3580],{"text":3581,"type":707},"Good for kicking",{"type":831,"content":3583},[3584],{"type":703,"content":3585},[3586],{"text":3587,"type":707},"Doesn't require permanent installation",{"type":757,"attrs":3589,"content":3590},{"level":819},[3591],{"text":3592,"type":707,"marks":3593},"Cons",[3594],{"type":3183,"attrs":3595},{"class":7},{"type":828,"content":3597},[3598,3607],{"type":831,"content":3599},[3600],{"type":703,"content":3601},[3602],{"text":3603,"type":707,"marks":3604},"Can move around",[3605],{"type":3183,"attrs":3606},{"class":7},{"type":831,"content":3608},[3609],{"type":703,"content":3610},[3611],{"text":3612,"type":707},"Can tip over",{"type":757,"attrs":3614,"content":3615},{"level":759},[3616],{"text":3617,"type":707},"Speed Bag",{"type":757,"attrs":3619,"content":3620},{"level":819},[3621],{"text":3561,"type":707,"marks":3622},[3623],{"type":3183,"attrs":3624},{"class":7},{"type":828,"content":3626},[3627,3636],{"type":831,"content":3628},[3629],{"type":703,"content":3630},[3631],{"text":3632,"type":707,"marks":3633},"Good for technique training and speed",[3634],{"type":3183,"attrs":3635},{"class":7},{"type":831,"content":3637},[3638],{"type":703,"content":3639},[3640],{"text":3641,"type":707},"Small, compact design",{"type":757,"attrs":3643,"content":3644},{"level":819},[3645],{"text":3646,"type":707,"marks":3647},"Con",[3648],{"type":3183,"attrs":3649},{"class":7},{"type":828,"content":3651},[3652],{"type":831,"content":3653},[3654],{"type":703,"content":3655},[3656],{"text":3657,"type":707,"marks":3658},"Needs to be permanently installed to the ceiling",[3659],{"type":3183,"attrs":3660},{"class":7},{"type":757,"attrs":3662,"content":3663},{"level":759},[3664],{"text":3665,"type":707},"Hanging Punching Bag",{"type":757,"attrs":3667,"content":3668},{"level":819},[3669],{"text":3561,"type":707,"marks":3670},[3671],{"type":3183,"attrs":3672},{"class":7},{"type":828,"content":3674},[3675,3684,3690,3696],{"type":831,"content":3676},[3677],{"type":703,"content":3678},[3679],{"text":3680,"type":707,"marks":3681},"Cost-effective",[3682],{"type":3183,"attrs":3683},{"class":7},{"type":831,"content":3685},[3686],{"type":703,"content":3687},[3688],{"text":3689,"type":707},"Effective for training (when attached)",{"type":831,"content":3691},[3692],{"type":703,"content":3693},[3694],{"text":3695,"type":707},"Simulates real fighting",{"type":831,"content":3697},[3698],{"type":703,"content":3699},[3700],{"text":3701,"type":707},"Won't tip over",{"type":757,"attrs":3703,"content":3704},{"level":819},[3705],{"text":3592,"type":707,"marks":3706},[3707],{"type":3183,"attrs":3708},{"class":7},{"type":828,"content":3710},[3711,3720,3726],{"type":831,"content":3712},[3713],{"type":703,"content":3714},[3715],{"text":3716,"type":707,"marks":3717},"Needs to be professionally installed",[3718],{"type":3183,"attrs":3719},{"class":7},{"type":831,"content":3721},[3722],{"type":703,"content":3723},[3724],{"text":3725,"type":707},"Usually permanent",{"type":831,"content":3727},[3728],{"type":703,"content":3729},[3730],{"text":3731,"type":707},"Stand options are noisy, large, and move around",{"type":757,"attrs":3733,"content":3734},{"level":759},[3735],{"text":3736,"type":707},"How Can You Determine The Quality of a Punching Bag?",{"type":703,"content":3738},[3739,3741,3747],{"text":3740,"type":707},"It can be difficult to determine the quality of a punching bag just by looking at pictures. You will want to evaluate punching bags based on safety and durability. Safety is key. A quality punching bag will have good resistance but not be packed too hard. Some punching bags tend to be packed too hard and can hurt or injure your hand. You also want to consider durability. You’re going to be hitting it over and over and you want it to last through your training. This is where craftsmanship comes into play. Typically ",{"text":3742,"type":707,"marks":3743},"punching bags made in the USA",[3744],{"type":712,"attrs":3745},{"href":3746,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/fightcamp-punching-bag-made-in-the-usa",{"text":3748,"type":707}," are of higher quality and tend to last longer. The best way to find a quality punching bag is to do your research, ask people you trust, and read reviews.",{"type":757,"attrs":3750,"content":3751},{"level":759},[3752],{"text":3753,"type":707},"How Much Can You Expect To Pay For a Punching Bag?",{"type":703,"content":3755},[3756],{"text":3757,"type":707},"The price range for a good hanging bag is often less than a good free-standing bag and can run you anywhere from $100 - $250, however, you also have to consider how it will be mounted. Depending on your setup, professional installation can end up costing you more. On the other hand, a free-standing bag can cost anywhere between $150 - $500, but it won’t require professional installation and mounting. Keep in mind, if you want a free-standing punching bag that is high quality and that will last, expect to spend on the higher end of that range.",{"type":703,"content":3759},[3760,3766,3771],{"text":3761,"type":707,"marks":3762},"FightCamp’s at-home boxing gym",[3763],{"type":712,"attrs":3764},{"href":3765,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://joinfightcamp.com/shop?utm_source=organic&utm_medium=blog&utm_campaign=packages&utm_content=",{"text":3767,"type":707,"marks":3768},"  ",[3769],{"type":3183,"attrs":3770},{"class":7},{"text":3772,"type":707},"comes with everything you’ll need to start your boxing workouts including a free-standing punching bag, bag ring, punch-trackers, hand wraps, boxing gloves, and a non-slip workout mat.",{"type":757,"attrs":3774,"content":3775},{"level":759},[3776],{"text":3777,"type":707},"How Do I Know Which Punching Bag To Buy?",{"type":703,"content":3779},[3780],{"text":3153,"type":707},{"type":757,"attrs":3782,"content":3783},{"level":759},[3784],{"text":3785,"type":707},"Which Punching Bag Is Right For You?",{"type":703,"content":3787},[3788],{"text":3789,"type":707},"Punching bags are the most vital component of boxing equipment for your home. Whether you’re a beginner boxer or a seasoned expert—having the right punching bag can make all the difference in your workouts. Once you determine where your workout space will be, you can look into the correct size, type, and option for your price point and your fitness goals.",{"type":703,"content":3791},[3792],{"text":3793,"type":707},"If you have the space and money, heavy bags are great for working on punching and kicking skills. If you are looking for something that can be easily moved and doesn’t require professional installation, free-standing bags are portable and allow you to practice kicking techniques. Finally, if you are looking to improve your speed, strength, and endurance, speed bags are small and perfect for practicing finesse.",{"type":703,"content":3795},[3796,3798,3803,3809,3813],{"text":3797,"type":707},"Boxing can be one of the most effective forms of cardio. As a high impact form of training—it offers substantial ",{"text":3799,"type":707,"marks":3800}," ",[3801],{"type":3183,"attrs":3802},{"class":7},{"text":3804,"type":707,"marks":3805},"calorie burning",[3806],{"type":712,"attrs":3807},{"href":3808,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{"text":3767,"type":707,"marks":3810},[3811],{"type":3183,"attrs":3812},{"class":7},{"text":3814,"type":707},"benefits while improving stamina and endurance.",{"type":703,"content":3816},[3817,3822],{"text":3818,"type":707,"marks":3819},"FightCamp's",[3820],{"type":712,"attrs":3821},{"href":3202,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3823,"type":707}," unique free-standing bag and specially designed workouts provide boxers of all skill levels with the tools needed to get into top-notch shape. Look good and feel great with everything you need to become the best version of yourself!",{"type":703,"content":3825},[3826,3828,3832],{"text":3827,"type":707},"Ready to choose your punching bag and start training like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1475,"type":707,"marks":3829},[3830],{"type":712,"attrs":3831},{"href":2364,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3039,"type":707},{"type":757,"attrs":3834,"content":3835},{"level":819},[3836],{"text":3837,"type":707},"Related Articles",{"type":703,"content":3839},[3840,3846,3847,3853,3854,3860,3861,3866,3867],{"text":3841,"type":707,"marks":3842},"Boxing Workouts For Beginners w/ Punching (Heavy) Bag",[3843],{"type":712,"attrs":3844},{"href":3845,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-workouts-beginners-punching-heavy-bag",{"type":2373},{"text":3848,"type":707,"marks":3849},"The COMPLETE Beginner’s Guide to Training Like a Boxer 🥊",[3850],{"type":712,"attrs":3851},{"href":3852,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":2373},{"text":3855,"type":707,"marks":3856},"Five (5) At-Home Boxing Workouts for Beginners (Videos)",[3857],{"type":712,"attrs":3858},{"href":3859,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/five-5-at-home-boxing-workouts-for-beginners-youtube-videos-included",{"type":2373},{"text":3862,"type":707,"marks":3863},"BEST Punching Bags to Buy: These Are Fighter-Tested 🏆",[3864],{"type":712,"attrs":3865},{"href":3464,"uuid":48,"anchor":48,"target":716,"linktype":48},{"type":2373},{"text":3868,"type":707,"marks":3869},"Heavy Bag Review: Century Versys Bag Vs. FightCamp Bag",[3870],{"type":712,"attrs":3871},{"href":3872,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/heavy-bag-review-century-versys-bag-vs-fightcamp-bag",{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":3874,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":3879,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":3880,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":3875,"component":118,"meta_info":3876,"meta_title":123,"block_image":3877,"cover_image":3878,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-06-15 00:00",{"_uid":3883,"title":3884,"plugin":43,"description":3885},"985eacc5-c572-42fa-b4b5-eb91063a7595","Types of Punching Bags & How to Choose | FightCamp","Not sure how to choose a punching bag for your boxing workout? Discover all types of punching bags at FightCamp & find what's best for your routine.",{"id":3887,"alt":3424,"name":7,"focus":48,"title":3424,"filename":3888,"copyright":7,"fieldtype":50},3421762,"https://a.storyblok.com/f/115220/2400x990/eae71daccc/how-to-choose-the-right-punching-bag-for-your-workout.jpeg","Choose the right punching bag for your boxing workout. The right heavy bag, boxing bag with stand, free-standing bag & hanging punching bag is key for training.",[],[],"how-to-choose-the-right-punching-bag-for-your-workout","blogs/how-to-choose-the-right-punching-bag-for-your-workout",-1690,[1701],"e0c8e9f4-3a4a-4b48-84c1-2e37053b5d90","2022-03-23T23:00:00.000Z","boxing-equipment/{{story.slug}}",[],{"name":3901,"created_at":3902,"published_at":3903,"updated_at":3904,"id":3905,"uuid":3906,"content":3907,"slug":4199,"full_slug":4200,"sort_by_date":48,"position":4201,"tag_list":4202,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":4203,"first_published_at":4204,"release_id":48,"lang":60,"path":2592,"alternates":4205,"default_full_slug":48,"translated_slugs":48},"Learn How To Change Levels For Landing Punches | Boxing 101","2022-01-26T15:08:43.592Z","2022-09-26T19:54:15.065Z","2022-09-26T19:54:15.110Z",102015075,"7e76489a-1ab8-41dd-ae98-ca7bd0309238",{"_uid":3908,"faqs":3909,"title":3901,"topic":3930,"author":2647,"content":3945,"category":4183,"schedule":4191,"component":934,"meta_info":4192,"cover_image":4195,"description":4194,"contributors":4198},"1bd77cc1-fd81-40bf-926e-6ccb85171943",[3910,3914,3918,3922,3926],{"_uid":3911,"answer":3912,"question":3913,"component":670},"43125bad-7d58-45f5-b09b-114a9b4ee900","In boxing, a great way to control the outcome of the fight is by utilizing the art of changing levels. Changing levels helps you to create openings for your punches and can be a power move when set up and properly executed.","What is changing levels in boxing?",{"_uid":3915,"answer":3916,"question":3917,"component":670},"6f45474d-adec-40c6-b85c-cdd7e651f247","In this article, we share three (3) different punching combination drills that teach you the basics of changing levels. The first two combos were made famous by the legendary boxer, Mickey Ward, a master of changing levels during his bouts. The third punch combo was made famous by the one and only, “Iron” Mike Tyson. The combos may seem simple, but the combos have to be performed quickly and efficiently, only after conditioning your opponent, to properly open up punching opportunities. These drills will make it easier for you to land your punches and keep your opponents guessing next time you’re in the ring (or practicing on the heavy bag)!","How do I practice changing levels in boxing?",{"_uid":3919,"answer":3920,"question":3921,"component":670},"e9435fa9-9043-4389-a0e9-5bd8bc410879","To change levels throwing a lead hook combo, follow these steps:\n- Assume a short range boxing stance with your hands up in defensive guard (or peek-a-boo technique)\n- Keep your knees bent and your center of gravity low\n- Begin the punch combo by throwing a Lead Hook to the head\n- Immediately shift your weight back towards your lead foot, bending your knees\n- Simultaneously throw a Lead Hook punch, driving the hook to the body","How do you change levels with a lead hook combo?",{"_uid":3923,"answer":3924,"question":3925,"component":670},"facafd1c-5c31-416e-8c8d-26a35f9cad9d","To change levels with a rear hook combo, follow these steps:\n- Assume a short range boxing stance with your hands up in defensive guard (or peek-a-boo technique)\n- Keep your knees bent and your center of gravity low\n- Begin the punch combo by throwing a Rear Hook to the head\n- Immediately shift your weight back towards your lead foot, bending your knees\n- Simultaneously throw a Rear Hook, driving the Hook to the body","How do you change levels with a rear hook combo?",{"_uid":3927,"answer":3928,"question":3929,"component":670},"0b083569-224b-47ec-9173-8aa711af2bd2","Here is a punch combo made famous by Mike Tyson that shows how to change levels:\n- Assume a short range boxing stance with your hands up in defensive guard (or peek-a-boo technique)\n- Keep your knees bent and your center of gravity low\n- Begin combo by delivering a Rear Hook to the body\n- Retract your punch and deliver a second consecutive Rear Hook to the body\n- Continue the punch combination by throwing a Rear Uppercut to the head\n- Finish off the punch combination with a Lead Hook to the head","What is the Mike Tyson combo that shows how to change levels?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3931,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3943,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3944,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3932,"component":39,"meta_info":3940,"block_image":3941,"cover_image":3942,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3933,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3938,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3939,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3934,"component":118,"meta_info":3935,"meta_title":7,"block_image":3936,"cover_image":3937,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":3946},[3947,3951,3963,3975,3980,3992,3998,4008,4048,4054,4064,4099,4105,4115,4158,4163,4175],{"type":703,"content":3948},[3949],{"text":3950,"type":707},"Boxing is just like a game of chess - a well executed move can help determine the entire outcome of a match. In boxing, a great way to control the outcome of the fight is by utilizing the art of changing levels. Changing levels helps you to create openings for your punches and can be a power move when set up and properly executed.",{"type":703,"content":3952},[3953,3955,3960,3962],{"text":3954,"type":707},"FightCamp Co-Founder and Trainer ",{"text":1245,"type":707,"marks":3956},[3957],{"type":712,"attrs":3958},{"href":3959,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/blogs/news/fightcamp-trainer-spotlight-tommy-duquette",{"text":3961,"type":707}," will take you through some of the basics of changing levels in boxing. As Tommy likes to say, “in boxing you have to often manipulate the defense of your opponent in order to land punches that you want to land.” Easier said than done right? However, once you begin to get the hang of changing levels, it can help you create punching opportunities that wouldn't have existed before.",{"type":2373},{"type":1221,"attrs":3964},{"id":3965,"body":3966},"04ba5380-96bc-4427-baff-1548e9fac0c6",[3967],{"_uid":3968,"link":3969,"image":3971,"title":3973,"component":2675},"i-bcb29f79-99c0-42c7-b74c-012edf88f4e5",{"id":7,"url":3970,"linktype":13,"fieldtype":14,"cached_url":3970},"https://youtu.be/SQwnZ6tzwGE",{"id":3972,"alt":3973,"name":7,"focus":48,"title":3973,"filename":3974,"copyright":7,"fieldtype":50},3755949,"How To Change Levels l Beginner Boxing Tutorial","https://a.storyblok.com/f/115220/1244x700/f8c02615dc/how-to-change-levels-beginner-boxing-tutorial.png",{"type":757,"attrs":3976,"content":3977},{"level":759},[3978],{"text":3979,"type":707},"Changing Levels: Different Combinations",{"type":703,"content":3981},[3982,3984,3990],{"text":3983,"type":707},"Here are three (3) different punching combination drills that teach you the basics of changing levels. The first two combos were made famous by the legendary boxer, Mickey Ward, a master of changing levels during his bouts. The third punch combo was made famous by the one and only, ",{"text":3985,"type":707,"marks":3986},"“Iron” Mike Tyson",[3987],{"type":712,"attrs":3988},{"href":3989,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://youtu.be/mXej1RrBiBA",{"text":3991,"type":707},". The combos may seem simple, but the combos have to be performed quickly and efficiently, only after conditioning your opponent, to properly open up punching opportunities. These drills will make it easier for you to land your punches and keep your opponents guessing next time you’re in the ring (or practicing on the heavy bag)!",{"type":757,"attrs":3993,"content":3994},{"level":819},[3995,3997],{"text":3996,"type":707},"Lead Hook Combo",{"type":2373},{"type":1221,"attrs":3999},{"id":3965,"body":4000},[4001],{"_uid":4002,"image":4003,"component":1233,"copyright_details":4007},"i-aff4e9ad-f545-4b7a-a228-8cdc561d69c8",{"id":4004,"alt":4005,"name":7,"focus":48,"title":4005,"filename":4006,"copyright":7,"fieldtype":50},3755900,"Tommy Duquette Doing a Lead Hook Combo","https://a.storyblok.com/f/115220/1380x700/197fda6128/lead_hook_combo.png",[],{"type":828,"content":4009},[4010,4016,4022,4028,4034],{"type":831,"content":4011},[4012],{"type":703,"content":4013},[4014],{"text":4015,"type":707},"Assume a short range boxing stance with your hands up in defensive guard (or peek-a-boo technique)",{"type":831,"content":4017},[4018],{"type":703,"content":4019},[4020],{"text":4021,"type":707},"Keep your knees bent and your center of gravity low",{"type":831,"content":4023},[4024],{"type":703,"content":4025},[4026],{"text":4027,"type":707},"Begin the punch combo by throwing a Lead Hook to the head",{"type":831,"content":4029},[4030],{"type":703,"content":4031},[4032],{"text":4033,"type":707},"Immediately shift your weight back towards your lead foot, bending your knees",{"type":831,"content":4035},[4036],{"type":703,"content":4037},[4038,4040,4046],{"text":4039,"type":707},"Simultaneously throw a ",{"text":4041,"type":707,"marks":4042},"Lead Hook punch",[4043],{"type":712,"attrs":4044},{"href":4045,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch/",{"text":4047,"type":707},", driving the hook to the body",{"type":757,"attrs":4049,"content":4050},{"level":819},[4051,4053],{"text":4052,"type":707},"Rear Hook Combo",{"type":2373},{"type":1221,"attrs":4055},{"id":3965,"body":4056},[4057],{"_uid":4058,"image":4059,"component":1233,"copyright_details":4063},"i-c4f74f8a-4d10-46d2-9dbc-60a6d01f9590",{"id":4060,"alt":4061,"name":7,"focus":48,"title":4061,"filename":4062,"copyright":7,"fieldtype":50},3755903,"Tommy Duquette Doing a Rear Hook Combo","https://a.storyblok.com/f/115220/1380x700/f8b3ee270d/rear_hook_combo.png",[],{"type":828,"content":4065},[4066,4071,4076,4082,4087],{"type":831,"content":4067},[4068],{"type":703,"content":4069},[4070],{"text":4015,"type":707},{"type":831,"content":4072},[4073],{"type":703,"content":4074},[4075],{"text":4021,"type":707},{"type":831,"content":4077},[4078],{"type":703,"content":4079},[4080],{"text":4081,"type":707},"Begin the punch combo by throwing a Rear Hook to the head",{"type":831,"content":4083},[4084],{"type":703,"content":4085},[4086],{"text":4033,"type":707},{"type":831,"content":4088},[4089],{"type":703,"content":4090},[4091,4093],{"text":4092,"type":707},"Simultaneously throw a Rear Hook, driving the Hook to the ",{"text":4094,"type":707,"marks":4095},"body",[4096],{"type":712,"attrs":4097},{"href":4098,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn/",{"type":757,"attrs":4100,"content":4101},{"level":819},[4102,4104],{"text":4103,"type":707},"Mike Tyson Combo",{"type":2373},{"type":1221,"attrs":4106},{"id":3965,"body":4107},[4108],{"_uid":4109,"image":4110,"component":1233,"copyright_details":4114},"i-c192e67a-23c7-4f59-bb0f-c5158075a1b0",{"id":4111,"alt":4112,"name":7,"focus":48,"title":4112,"filename":4113,"copyright":7,"fieldtype":50},3755927,"Tommy Duquette Doing a Mike Tyson Combo","https://a.storyblok.com/f/115220/1380x700/cd76cbeeef/mike_tyson_combo.png",[],{"type":828,"content":4116},[4117,4122,4127,4133,4139,4152],{"type":831,"content":4118},[4119],{"type":703,"content":4120},[4121],{"text":4015,"type":707},{"type":831,"content":4123},[4124],{"type":703,"content":4125},[4126],{"text":4021,"type":707},{"type":831,"content":4128},[4129],{"type":703,"content":4130},[4131],{"text":4132,"type":707},"Begin combo by delivering a Rear Hook to the body",{"type":831,"content":4134},[4135],{"type":703,"content":4136},[4137],{"text":4138,"type":707},"Retract your punch and deliver a second consecutive Rear Hook to the body",{"type":831,"content":4140},[4141],{"type":703,"content":4142},[4143,4145,4150],{"text":4144,"type":707},"Continue the punch combination by throwing a Rear ",{"text":2864,"type":707,"marks":4146},[4147],{"type":712,"attrs":4148},{"href":4149,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-proper-uppercut-punch/",{"text":4151,"type":707}," to the head",{"type":831,"content":4153},[4154],{"type":703,"content":4155},[4156],{"text":4157,"type":707},"Finish off the punch combination with a Lead Hook to the head",{"type":757,"attrs":4159,"content":4160},{"level":759},[4161],{"text":4162,"type":707},"Up, Down, and All Around",{"type":703,"content":4164},[4165,4167,4173],{"text":4166,"type":707},"Those are just three (3) of the endless ",{"text":4168,"type":707,"marks":4169},"boxing punch combinations",[4170],{"type":712,"attrs":4171},{"href":4172,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-101-3-punch-combos/",{"text":4174,"type":707}," you can string together that illustrate changing levels. Learning how to change levels is especially helpful and advantageous. Even if you’re not competing in the ring, changing levels is a boxing skill that teaches you discipline and technique. Remember: practice, practice, and practice some more!",{"type":703,"content":4176},[4177,4178,4182],{"text":3033,"type":707},{"text":1475,"type":707,"marks":4179},[4180],{"type":712,"attrs":4181},{"href":2364,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3039,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4184,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4189,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4190,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4185,"component":118,"meta_info":4186,"meta_title":7,"block_image":4187,"cover_image":4188,"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},[],[],"2022-03-17 00:00",{"_uid":4193,"title":3901,"plugin":43,"description":4194},"995f1ffa-10cd-4ae5-bc7b-9cfe6249bc2f","One of the best ways to create openings in boxing is learning how to master the art of changing levels. FightCamp’s Tommy Duquette shows you how with 3 combos.",{"id":4196,"alt":3901,"name":7,"focus":48,"title":3901,"filename":4197,"copyright":7,"fieldtype":50},3755892,"https://a.storyblok.com/f/115220/2400x990/07e648b999/learn-how-to-change-levels-for-landing-punches.png",[],"learn-how-to-change-levels-for-landing-punches-boxing-101","blogs/learn-how-to-change-levels-for-landing-punches-boxing-101",-3630,[949,1701],"12d5b993-ec38-404a-a2e8-362497c62575","2022-03-17T02:10:00.000Z",[],{"name":4207,"created_at":4208,"published_at":4209,"updated_at":4210,"id":4211,"uuid":4212,"content":4213,"slug":4560,"full_slug":4561,"sort_by_date":48,"position":4562,"tag_list":4563,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":4564,"first_published_at":4565,"release_id":48,"lang":60,"path":2592,"alternates":4566,"default_full_slug":48,"translated_slugs":48},"How To Slip Punches In Boxing | Boxing Training","2022-01-23T15:31:31.808Z","2022-09-26T19:54:16.069Z","2022-09-26T19:54:16.111Z",100694551,"4a2c44a8-9caf-4068-bda3-ba8cd420ffa8",{"_uid":4214,"faqs":4215,"title":4207,"topic":4236,"author":2647,"content":4251,"category":4543,"schedule":4551,"component":934,"meta_info":4552,"cover_image":4555,"description":4554,"contributors":4559},"12381c40-a67f-450a-b23d-46f6dfb80e09",[4216,4220,4224,4228,4232],{"_uid":4217,"answer":4218,"question":4219,"component":670},"460c5bfc-1ea9-4e44-9c74-8786aa60998d","Slipping punches in the simplest of terms refer to dodging punches. When you slip, you move your head from side-to-side, just enough to get out of the way of the punch–and not a centimeter more. That being said, you also want to make sure not to “over slip”, as that is inefficient, wastes energy, and you take yourself out of position for a counter punch.","What does slipping punches mean in boxing?",{"_uid":4221,"answer":4222,"question":4223,"component":670},"c845dec7-9266-4468-8a4b-930089a97e79","The slip is a compound, 3-axis motion. Today, FightCamp Co-Founder and Trainer Tommy Duquette will break down the mechanics of slipping an opponent's punch. Being able to master these mechanics will help take your boxing game and boxing defense to the next level.\n\nPro tip: Use a full length mirror while learning these techniques so you can pay attention to your form.","How do you slip punches in boxing?",{"_uid":4225,"answer":4226,"question":4227,"component":670},"4ed41f04-0acc-4a13-b917-1b6375a8220b","To slip to the lead side, follow these steps:\n- Start in an athletic boxer’s stance, with your hands up in guard; alternatively, you can start in a “peek-a-boo” stance\n- Visualize a straight punch coming at your face in slow motion\n- Pivot your rear foot while opening up your stance and moving your head off the centerline\n- At the same time, slightly bend your torso towards your lead side\n- Your shoulders should form a diagonal line; for Orthodox stance boxers, your right shoulder should be higher than your left shoulder\n- Your lead knee should have a slight bend","How do you slip to the lead side?",{"_uid":4229,"answer":4230,"question":4231,"component":670},"27b30076-a699-4f5e-a171-5dfd16fad355","To slip to the rear side, follow these steps:\n- Start in an athletic boxer’s stance, with your hands up in guard; alternatively you can start in a “peek-a-boo” stance\n- Visualize a straight punch coming at your face in slow motion\n- Pivot your lead foot while opening up your stance and moving your head off the centerline\n- At the same time, slightly bend your torso towards your rear side\n- Your shoulders should form a diagonal line; for Orthodox stance boxers, your right shoulder should be lower than your left shoulder\n- Make sure to transfer your weight from your lead side to your rear side as you slip","How do you slip to the rear side?",{"_uid":4233,"answer":4234,"question":4235,"component":670},"5de0df33-688b-47df-b5fd-74cf63385e77","To string slips side-to-side, follow these steps:\n- Start in an athletic boxer’s stance, with your hands up in guard; alternatively you can start in a “peek-a-boo” stance\n- Visualize a straight punch coming at your face in slow motion\n- Begin slipping to your lead side, pause, then slide to your rear side\n- Continue slipping to both sides, pausing with each slip","How do you string slips side-to-side?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":4237,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":4249,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":4250,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":4238,"component":39,"meta_info":4246,"block_image":4247,"cover_image":4248,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4239,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4244,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4245,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4240,"component":118,"meta_info":4241,"meta_title":7,"block_image":4242,"cover_image":4243,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":4252},[4253,4280,4286,4297,4301,4306,4316,4321,4333,4339,4349,4389,4395,4405,4444,4450,4460,4484,4490,4516,4521,4533],{"type":703,"content":4254},[4255,4257,4263,4265,4270,4272,4278],{"text":4256,"type":707},"Boxing, just like the sport of ",{"text":4258,"type":707,"marks":4259},"football",[4260],{"type":712,"attrs":4261},{"href":4262,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-workouts-the-secret-of-nfl-football-players",{"text":4264,"type":707},", is a game of inches. The ultimate goal comes down to: hit and ",{"text":4266,"type":707,"marks":4267},"not get hit",[4268],{"type":712,"attrs":4269},{"href":2751,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4271,"type":707},", it's that simple. Everyone loves a good old-fashioned slug fest when they watch boxing, but that's not the only way to win a fight. Sometimes, the best way to win a fight is to not get hit, fight defensively, and avoid your opponents’ haymakers. ",{"text":4273,"type":707,"marks":4274},"Floyd Mayweather",[4275],{"type":712,"attrs":4276},{"href":4277,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://youtu.be/lsSvZ_Fzy9M",{"text":4279,"type":707},", arguably the best defensive fighter of all time, has yet to be ousted by an opponent, and his boxing game thrives off of avoiding the big shots. One of the main ways he reigns supreme is being able to utilize and master the art of slipping punches.",{"type":757,"attrs":4281,"content":4282},{"level":759},[4283,4285],{"text":4284,"type":707},"Slipping Punches",{"type":2373},{"type":1221,"attrs":4287},{"id":4288,"body":4289},"70edc686-848c-4e5c-b56c-c25235b1330a",[4290],{"_uid":4291,"image":4292,"component":1233,"copyright_details":4296},"i-17296fda-8a46-4999-bd71-df88d8847a63",{"id":4293,"alt":4294,"name":7,"focus":48,"title":4294,"filename":4295,"copyright":7,"fieldtype":50},3730040,"Boxing Slips","https://a.storyblok.com/f/115220/1100x1100/8d8e1137fd/boxing_slips.png",[],{"type":703,"content":4298},[4299],{"text":4300,"type":707},"What exactly does it mean to slip a punch? Slipping punches in the simplest of terms refer to dodging punches. When you slip, you move your head from side-to-side, just enough to get out of the way of the punch–and not a centimeter more. That being said, you also want to make sure not to “over slip”, as that is inefficient, wastes energy, and you take yourself out of position for a counter punch.",{"type":757,"attrs":4302,"content":4303},{"level":759},[4304],{"text":4305,"type":707},"The Mechanics",{"type":703,"content":4307},[4308,4310,4314],{"text":4309,"type":707},"The slip is a compound, 3-axis motion. Today, FightCamp Co-Founder and Trainer ",{"text":1245,"type":707,"marks":4311},[4312],{"type":712,"attrs":4313},{"href":3959,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4315,"type":707}," will break down the mechanics of slipping an opponent's punch. Being able to master these mechanics will help take your boxing game and boxing defense to the next level.",{"type":703,"content":4317},[4318,4320],{"text":4319,"type":707},"Pro tip: Use a full length mirror while learning these techniques so you can pay attention to your form.",{"type":2373},{"type":1221,"attrs":4322},{"id":4288,"body":4323},[4324],{"_uid":4325,"link":4326,"image":4328,"title":4332,"component":2675},"i-f3945457-de8a-474c-8030-ce453a172532",{"id":7,"url":4327,"linktype":13,"fieldtype":14,"cached_url":4327},"https://youtu.be/-cfSa-gBxtc",{"id":4329,"alt":4330,"name":7,"focus":48,"title":4330,"filename":4331,"copyright":7,"fieldtype":50},3729885,"How To Slip Punches Beginner Boxing Defense Training","https://a.storyblok.com/f/115220/1244x700/d9cd2a3393/how-to-slip-punches-beginner-boxing-defense-training.png","How To Slip Punches | Beginner Boxing Defense Training",{"type":757,"attrs":4334,"content":4335},{"level":819},[4336,4338],{"text":4337,"type":707},"Lead Side Slip",{"type":2373},{"type":1221,"attrs":4340},{"id":4288,"body":4341},[4342],{"_uid":4343,"image":4344,"component":1233,"copyright_details":4348},"i-9a211660-1834-4d3b-8cfe-6142c79c2839",{"id":4345,"alt":4346,"name":7,"focus":48,"title":4346,"filename":4347,"copyright":7,"fieldtype":50},3729938,"Boxing Lead Side Slip","https://a.storyblok.com/f/115220/1100x1100/a88e8a0736/lead_side_slip.png",[],{"type":828,"content":4350},[4351,4357,4363,4369],{"type":831,"content":4352},[4353],{"type":703,"content":4354},[4355],{"text":4356,"type":707},"Start in an athletic boxer’s stance, with your hands up in guard; alternatively, you can start in a “peek-a-boo” stance",{"type":831,"content":4358},[4359],{"type":703,"content":4360},[4361],{"text":4362,"type":707},"Visualize a straight punch coming at your face in slow motion",{"type":831,"content":4364},[4365],{"type":703,"content":4366},[4367],{"text":4368,"type":707},"Pivot your rear foot while opening up your stance and moving your head off the centerline",{"type":831,"content":4370},[4371,4375],{"type":703,"content":4372},[4373],{"text":4374,"type":707},"At the same time, slightly bend your torso towards your lead side",{"type":828,"content":4376},[4377,4383],{"type":831,"content":4378},[4379],{"type":703,"content":4380},[4381],{"text":4382,"type":707},"Your shoulders should form a diagonal line; for Orthodox stance boxers, your right shoulder should be higher than your left shoulder",{"type":831,"content":4384},[4385],{"type":703,"content":4386},[4387],{"text":4388,"type":707},"Your lead knee should have a slight bend",{"type":757,"attrs":4390,"content":4391},{"level":819},[4392,4394],{"text":4393,"type":707},"Rear Side Slip",{"type":2373},{"type":1221,"attrs":4396},{"id":4288,"body":4397},[4398],{"_uid":4399,"image":4400,"component":1233,"copyright_details":4404},"i-0ca056e6-bdd2-411f-a15f-e319faee2826",{"id":4401,"alt":4402,"name":7,"focus":48,"title":4402,"filename":4403,"copyright":7,"fieldtype":50},3729942,"Boxing Rear Side Slip","https://a.storyblok.com/f/115220/1100x1100/4d41428b01/rear_side_slip.png",[],{"type":828,"content":4406},[4407,4413,4418,4424],{"type":831,"content":4408},[4409],{"type":703,"content":4410},[4411],{"text":4412,"type":707},"Start in an athletic boxer’s stance, with your hands up in guard; alternatively you can start in a “peek-a-boo” stance",{"type":831,"content":4414},[4415],{"type":703,"content":4416},[4417],{"text":4362,"type":707},{"type":831,"content":4419},[4420],{"type":703,"content":4421},[4422],{"text":4423,"type":707},"Pivot your lead foot while opening up your stance and moving your head off the centerline",{"type":831,"content":4425},[4426,4430],{"type":703,"content":4427},[4428],{"text":4429,"type":707},"At the same time, slightly bend your torso towards your rear side",{"type":828,"content":4431},[4432,4438],{"type":831,"content":4433},[4434],{"type":703,"content":4435},[4436],{"text":4437,"type":707},"Your shoulders should form a diagonal line; for Orthodox stance boxers, your right shoulder should be lower than your left shoulder",{"type":831,"content":4439},[4440],{"type":703,"content":4441},[4442],{"text":4443,"type":707},"Make sure to transfer your weight from your lead side to your rear side as you slip",{"type":757,"attrs":4445,"content":4446},{"level":819},[4447,4449],{"text":4448,"type":707},"Stringing Slips Side-To-Side",{"type":2373},{"type":1221,"attrs":4451},{"id":4288,"body":4452},[4453],{"_uid":4454,"image":4455,"component":1233,"copyright_details":4459},"i-09a3be62-df20-45a2-a934-c0df7bcaf9cc",{"id":4456,"alt":4457,"name":7,"focus":48,"title":4457,"filename":4458,"copyright":7,"fieldtype":50},3730057,"Stringing Boxing Slips Side-to-Side","https://a.storyblok.com/f/115220/1100x1100/4ce27ae023/stringing_slips.png",[],{"type":828,"content":4461},[4462,4467,4472,4478],{"type":831,"content":4463},[4464],{"type":703,"content":4465},[4466],{"text":4412,"type":707},{"type":831,"content":4468},[4469],{"type":703,"content":4470},[4471],{"text":4362,"type":707},{"type":831,"content":4473},[4474],{"type":703,"content":4475},[4476],{"text":4477,"type":707},"Begin slipping to your lead side, pause, then slide to your rear side",{"type":831,"content":4479},[4480],{"type":703,"content":4481},[4482],{"text":4483,"type":707},"Continue slipping to both sides, pausing with each slip",{"type":703,"content":4485},[4486],{"text":4487,"type":707,"marks":4488},"Key Points:",[4489],{"type":3189},{"type":828,"content":4491},[4492,4498,4504,4510],{"type":831,"content":4493},[4494],{"type":703,"content":4495},[4496],{"text":4497,"type":707},"Make sure to pivot your feet",{"type":831,"content":4499},[4500],{"type":703,"content":4501},[4502],{"text":4503,"type":707},"Keep your knees slightly bent",{"type":831,"content":4505},[4506],{"type":703,"content":4507},[4508],{"text":4509,"type":707},"Remember that you are moving your head off centerline",{"type":831,"content":4511},[4512],{"type":703,"content":4513},[4514],{"text":4515,"type":707},"With each slip, be sure to dip your shoulders appropriately",{"type":757,"attrs":4517,"content":4518},{"level":759},[4519],{"text":4520,"type":707},"The True Art of Boxing",{"type":703,"content":4522},[4523,4525,4531],{"text":4524,"type":707},"That's the slip. Repeat these drills slowly and steadily to really learn and master each movement. Pay attention to the positioning of your body. We recommend using a mirror to check your mechanics until you’ve nailed the steps. Once slipping punches feels almost like second nature, you can progress to practicing with a ",{"text":4526,"type":707,"marks":4527},"partner",[4528],{"type":712,"attrs":4529},{"href":4530,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://youtu.be/xgQDC6AgeRI",{"text":4532,"type":707}," to get a better feel for timing and sequencing. Always, remember the goal: make them miss, make them pay–that’s the true art of boxing.",{"type":703,"content":4534},[4535,4537,4541],{"text":4536,"type":707},"Are you ready to slip punches and train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1475,"type":707,"marks":4538},[4539],{"type":712,"attrs":4540},{"href":2364,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4542,"type":707}," and train with real fighters like Tommy from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4544,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4549,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4550,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4545,"component":118,"meta_info":4546,"meta_title":7,"block_image":4547,"cover_image":4548,"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},[],[],"2022-03-14 00:00",{"_uid":4553,"title":4207,"plugin":43,"description":4554},"9c77a0e4-37f6-4cac-a9e9-5e11dddadb03","Learn how to slip punches with these beginner boxing defense training tips. Evade strikes to the head and position yourself for the ultimate attack move.",{"id":4556,"alt":4557,"name":7,"focus":48,"title":4557,"filename":4558,"copyright":7,"fieldtype":50},3729933,"How To Slip Punches In Boxing Boxing Training","https://a.storyblok.com/f/115220/1920x1080/34ea3a1ddd/how-to-slip-punches-in-boxing-boxing-training.png",[],"how-to-slip-punches-in-boxing-boxing-training","blogs/how-to-slip-punches-in-boxing-boxing-training",-3600,[949,1701],"1f1d2512-8925-4a0d-b7df-d91c0b11bdb0","2022-03-14T02:10:00.000Z",[],{"name":4568,"created_at":4569,"published_at":4570,"updated_at":4571,"id":4572,"uuid":4573,"content":4574,"slug":4961,"full_slug":4962,"sort_by_date":48,"position":4963,"tag_list":4964,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":4965,"first_published_at":4966,"release_id":48,"lang":60,"path":2592,"alternates":4967,"default_full_slug":48,"translated_slugs":48},"How To Throw Boxing Rear & Lead Uppercut Punches","2022-01-17T11:12:26.382Z","2022-09-26T19:54:19.430Z","2022-09-26T19:54:19.467Z",99049904,"f76ec0e7-b9d2-41c3-a85b-80d63e7f031b",{"_uid":4575,"faqs":4576,"title":4568,"topic":4601,"author":2647,"content":4616,"category":4945,"schedule":4953,"component":934,"meta_info":4954,"cover_image":4957,"description":4956,"contributors":4960},"fe2612f7-ff3a-495e-82da-6246aff7d64a",[4577,4581,4585,4589,4593,4597],{"_uid":4578,"answer":4579,"question":4580,"component":670},"5cdca950-0d4a-49e9-bc76-6127bf112a93","The Uppercut is a short-range power punch that travels in a vertical line towards your target. Uppercuts are most powerful when thrown in a vertical scooping motion on a bent-over opponent (think: catching someone under the jaw), but they can also be effective from other angles. Uppercuts can also be thrown to land on a target that is more upright, like the FightCamp punching bag.","What Is an Uppercut Punch?",{"_uid":4582,"answer":4583,"question":4584,"component":670},"41c98b75-54e6-4185-bb97-87cd2c825637","To throw a lead uppercut punch, follow these steps:\n- Start in a neutral stance with your weight evenly distributed\n- Slip forward to transfer weight onto your lead leg\n- This will enable you to pre-load the punch\n- Consider throwing a setup punch (like a Cross) or just cheat over to that position with the slip\n- Bring your lead hand slightly off your face, dropping it slightly so your elbow is just above hip-height\n- Remember to use your legs and core to generate momentum through your hips and land your punch vertically with your elbow directly below your fist\n- Exhale and pivot your lead foot as you throw your punch to help open your hips and generate maximum power","How do you throw a lead uppercut punch?",{"_uid":4586,"answer":4587,"question":4588,"component":670},"708c1de7-b7ec-4144-a643-d7d863bd6add","To throw a rear uppercut punch, follow these steps:\n- Start in your neutral stance\n- You do not have to transfer any weight from your neutral stance to throw a Rear Uppercut\n- Bend your knees and open your rear hand off your face\n- Engage your core and twist your torso to generate power\n- Think of twisting your core in the same motion as you would if swinging a baseball bat\n- Throw your punch with your rear hand, and land it vertically on your target with your rear elbow directly below your fist","How do you throw a rear uppercut punch?",{"_uid":4590,"answer":4591,"question":4592,"component":670},"1664965b-08a6-41ea-b4ba-2b89b3f8ea84","Uppercuts are most effective when they are fast and powerful. To add a whip-like motion to your Uppercut and maximize power, open your arm up a little bit wider at the start of the motion. As you generate force through your torso and drive up, engage your bicep and close that angle to about 90 degrees. The uppercut is a sneaky punch. Be sure to never drop your hand past your hips, so your opponent is not able to time it.","How can I get the most power from an uppercut punch?",{"_uid":4594,"answer":4595,"question":4596,"component":670},"9ef73d1f-75d9-4cd2-aa86-55687e1e7914","When boxing against an opponent or training on a heavy bag, you will very often have to throw the Uppercut at a sharp upwards angle. To land a solid Lead Uppercut on a heavy bag or upright opponent, follow these steps:\n- Transfer your weight to your lead side\n- Generate power by shifting your weight from your lead leg to your rear leg\n- Pivot your lead foot to open your hips and maximize weight transfer\n- As you transfer your weight, open your punching hand slightly and land your punch with your knuckles and palm facing up\n- Envision the bag as an opponent, and aim for the spot under the chin","How can I land an uppercut punch on an opponent or heavy bag?",{"_uid":4598,"answer":4599,"question":4600,"component":670},"9ddb65ed-5f04-47b7-9d49-39543cedb28d","FightCamp Co-Founder & Trainer Tommy Duquette warns that scooping Uppercuts too low below the waist or throwing them as arm punches can render your Uppercut woefully ineffective. “You won’t generate much power by just using the muscles in your arms,” he explains. “Properly thrown punches are compound full-body motions that engage the legs, the torso, and the upper body to generate maximum power.”","What are some beginner mistakes to avoid when throwing uppercuts?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":4602,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":4614,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":4615,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":4603,"component":39,"meta_info":4611,"block_image":4612,"cover_image":4613,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4604,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4609,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4610,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4605,"component":118,"meta_info":4606,"meta_title":7,"block_image":4607,"cover_image":4608,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":4617},[4618,4631,4643,4647,4663,4673,4679,4690,4742,4748,4758,4808,4813,4816,4822,4832,4836,4868,4873,4889,4894,4906],{"type":703,"content":4619},[4620,4622,4628,4630],{"text":4621,"type":707},"The great Mike Tyson was known for dominating the boxing ring by punishing his opponents with a devastating uppercut. In this article, we’ll cover how to properly throw the Lead and Rear Uppercut punches (punches 5 and 6 in the punch count number system), tips for ",{"text":4623,"type":707,"marks":4624},"maximizing your punch power",[4625],{"type":712,"attrs":4626},{"href":4627,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/3-exercises-to-increase-punching-power-no-equipment-needed/",{"text":4629,"type":707},", and common beginner mistakes to avoid. Then, we will discuss different ways to hit and train your Uppercut punches depending on your target.",{"type":2373},{"type":1221,"attrs":4632},{"id":4633,"body":4634},"82207c11-c0df-4ee0-9542-d11a84d98f6b",[4635],{"_uid":4636,"link":4637,"image":4639,"title":4641,"component":2675},"i-40c4c99a-0799-42fd-9797-951228ca318d",{"id":7,"url":4638,"linktype":13,"fieldtype":14,"cached_url":4638},"https://youtu.be/KcagWYVfvBg",{"id":4640,"alt":4641,"name":7,"focus":48,"title":4641,"filename":4642,"copyright":7,"fieldtype":50},3665775,"How To Throw A Proper Rear And Lead Uppercut | Slow Mo Boxing Tutorial","https://a.storyblok.com/f/115220/1244x700/7bc03384a7/how-to-throw-a-proper-rear-and-lead-uppercut-slow-mo-boxing-tutorial.png",{"type":757,"attrs":4644,"content":4645},{"level":759},[4646],{"text":4580,"type":707},{"type":703,"content":4648},[4649,4651,4655,4657,4662],{"text":4650,"type":707},"The ",{"text":2864,"type":707,"marks":4652},[4653],{"type":712,"attrs":4654},{"href":4149,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4656,"type":707}," is a short-range power punch that travels in a vertical line towards your target. Uppercuts are most powerful when thrown in a vertical scooping motion on a bent-over opponent (think: catching someone under the jaw), but they can also be effective from other angles. Uppercuts can also be thrown to land on a target that is more upright, like the ",{"text":4658,"type":707,"marks":4659},"FightCamp punching bag",[4660],{"type":712,"attrs":4661},{"href":916,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":2366,"type":707},{"type":703,"content":4664},[4665,4667,4672],{"text":4666,"type":707},"The first thing you’ll notice about Uppercuts is that their mechanics are very similar to ",{"text":4668,"type":707,"marks":4669},"Hooks",[4670],{"type":712,"attrs":4671},{"href":4045,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":2366,"type":707},{"type":757,"attrs":4674,"content":4675},{"level":759},[4676,4678],{"text":4677,"type":707},"How To Throw A Lead Uppercut",{"type":2373},{"type":1221,"attrs":4680},{"id":4681,"body":4682},"e9de4390-89ab-4ddc-90e1-4dc157245465",[4683],{"_uid":4684,"image":4685,"component":1233,"copyright_details":4689},"i-0d50bacc-84a7-4b53-af34-59baa21a2032",{"id":4686,"alt":4687,"name":7,"focus":48,"title":4687,"filename":4688,"copyright":7,"fieldtype":50},3665764,"Boxing Lead Uppercut Punch","https://a.storyblok.com/f/115220/1380x700/046fd1aa07/lead_uppercut_punch.png",[],{"type":828,"content":4691},[4692,4698,4722,4736],{"type":831,"content":4693},[4694],{"type":703,"content":4695},[4696],{"text":4697,"type":707},"Start in a neutral stance with your weight evenly distributed",{"type":831,"content":4699},[4700,4704],{"type":703,"content":4701},[4702],{"text":4703,"type":707},"Slip forward to transfer weight onto your lead leg",{"type":828,"content":4705},[4706,4712],{"type":831,"content":4707},[4708],{"type":703,"content":4709},[4710],{"text":4711,"type":707},"This will enable you to pre-load the punch",{"type":831,"content":4713},[4714],{"type":703,"content":4715},[4716,4718],{"text":4717,"type":707},"Consider throwing a setup punch (like a Cross) or just cheat over to that position with the ",{"text":2990,"type":707,"marks":4719},[4720],{"type":712,"attrs":4721},{"href":4327,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":831,"content":4723},[4724,4728],{"type":703,"content":4725},[4726],{"text":4727,"type":707},"Bring your lead hand slightly off your face, dropping it slightly so your elbow is just above hip-height",{"type":828,"content":4729},[4730],{"type":831,"content":4731},[4732],{"type":703,"content":4733},[4734],{"text":4735,"type":707},"Remember to use your legs and core to generate momentum through your hips and land your punch vertically with your elbow directly below your fist",{"type":831,"content":4737},[4738],{"type":703,"content":4739},[4740],{"text":4741,"type":707},"Exhale and pivot your lead foot as you throw your punch to help open your hips and generate maximum power",{"type":757,"attrs":4743,"content":4744},{"level":759},[4745,4747],{"text":4746,"type":707},"How To Throw A Rear Uppercut",{"type":2373},{"type":1221,"attrs":4749},{"id":4681,"body":4750},[4751],{"_uid":4752,"image":4753,"component":1233,"copyright_details":4757},"i-925dba11-69f9-478a-8734-0c788abca879",{"id":4754,"alt":4755,"name":7,"focus":48,"title":4755,"filename":4756,"copyright":7,"fieldtype":50},3665766,"Boxing Rear Uppercut Punch","https://a.storyblok.com/f/115220/1380x700/179c62b28c/rear_uppercut_punch.png",[],{"type":828,"content":4759},[4760,4774,4780,4802],{"type":831,"content":4761},[4762,4766],{"type":703,"content":4763},[4764],{"text":4765,"type":707},"Start in your neutral stance ",{"type":828,"content":4767},[4768],{"type":831,"content":4769},[4770],{"type":703,"content":4771},[4772],{"text":4773,"type":707},"You do not have to transfer any weight from your neutral stance to throw a Rear Uppercut",{"type":831,"content":4775},[4776],{"type":703,"content":4777},[4778],{"text":4779,"type":707},"Bend your knees and open your rear hand off your face",{"type":831,"content":4781},[4782,4786],{"type":703,"content":4783},[4784],{"text":4785,"type":707},"Engage your core and twist your torso to generate power",{"type":828,"content":4787},[4788],{"type":831,"content":4789},[4790],{"type":703,"content":4791},[4792,4794,4800],{"text":4793,"type":707},"Think of twisting your ",{"text":4795,"type":707,"marks":4796},"core",[4797],{"type":712,"attrs":4798},{"href":4799,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/6-pack-abs-in-10-minutes-core-workout",{"text":4801,"type":707}," in the same motion as you would if swinging a baseball bat",{"type":831,"content":4803},[4804],{"type":703,"content":4805},[4806],{"text":4807,"type":707},"Throw your punch with your rear hand, and land it vertically on your target with your rear elbow directly below your fist",{"type":757,"attrs":4809,"content":4810},{"level":819},[4811],{"text":4812,"type":707},"Pro Tip",{"type":703,"content":4814},[4815],{"text":4591,"type":707},{"type":757,"attrs":4817,"content":4818},{"level":759},[4819,4821],{"text":4820,"type":707},"How To Land Uppercuts On An Upright Opponent Or Heavy Bag",{"type":2373},{"type":1221,"attrs":4823},{"id":4681,"body":4824},[4825],{"_uid":4826,"image":4827,"component":1233,"copyright_details":4831},"i-b98773f5-f1cd-4bd3-a782-1f5a72cc2523",{"id":4828,"alt":4829,"name":7,"focus":48,"title":4829,"filename":4830,"copyright":7,"fieldtype":50},3665768,"How To Land An Uppercut On a Punching Bag","https://a.storyblok.com/f/115220/1380x700/04c3bee72a/uppercut_punch_steps.png",[],{"type":703,"content":4833},[4834],{"text":4835,"type":707},"When boxing against an opponent or training on a heavy bag, you will very often have to throw the Uppercut at a sharp upwards angle. To land a solid Lead Uppercut on a heavy bag or upright opponent, follow these steps:",{"type":828,"content":4837},[4838,4844,4850,4856,4862],{"type":831,"content":4839},[4840],{"type":703,"content":4841},[4842],{"text":4843,"type":707},"Transfer your weight to your lead side",{"type":831,"content":4845},[4846],{"type":703,"content":4847},[4848],{"text":4849,"type":707},"Generate power by shifting your weight from your lead leg to your rear leg",{"type":831,"content":4851},[4852],{"type":703,"content":4853},[4854],{"text":4855,"type":707},"Pivot your lead foot to open your hips and maximize weight transfer",{"type":831,"content":4857},[4858],{"type":703,"content":4859},[4860],{"text":4861,"type":707},"As you transfer your weight, open your punching hand slightly and land your punch with your knuckles and palm facing up ",{"type":831,"content":4863},[4864],{"type":703,"content":4865},[4866],{"text":4867,"type":707},"Envision the bag as an opponent, and aim for the spot under the chin",{"type":757,"attrs":4869,"content":4870},{"level":759},[4871],{"text":4872,"type":707},"Beginner Mistakes To Avoid When Throwing Uppercuts",{"type":703,"content":4874},[4875,4879,4881,4887],{"text":912,"type":707,"marks":4876},[4877],{"type":712,"attrs":4878},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4880,"type":707}," Co-Founder & Trainer Tommy Duquette warns that scooping Uppercuts too low below the waist or throwing them as arm punches can render your Uppercut woefully ineffective. “You won’t generate much power by just using the muscles in your arms,” he explains. “Properly thrown punches are compound full-body motions that engage the legs, the torso, and the upper body to generate maximum ",{"text":4882,"type":707,"marks":4883},"power",[4884],{"type":712,"attrs":4885},{"href":4886,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-increase-punching-power-without-boxing-equipment",{"text":4888,"type":707},".”",{"type":757,"attrs":4890,"content":4891},{"level":759},[4892],{"text":4893,"type":707},"Practice, Practice, Practice!",{"type":703,"content":4895},[4896,4898,4904],{"text":4897,"type":707},"Practice your Uppercut punches slowly in the mirror, while ",{"text":4899,"type":707,"marks":4900},"shadowboxing",[4901],{"type":712,"attrs":4902},{"href":4903,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":4905,"type":707},", and during your regular heavy bag training. You can also record yourself training and watch the videos in slow motion to look out for any errors that you are able to self-correct. With consistent practice, you will develop the muscle memory that will make sharp, powerful Uppercuts feel like second nature.",{"type":703,"content":4907},[4908,4910,4914,4916,4922,4924,4930,4932,4936,4938,4944],{"text":4909,"type":707},"For more technique tutorials and ",{"text":3198,"type":707,"marks":4911},[4912],{"type":712,"attrs":4913},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4915,"type":707},", check out our ",{"text":4917,"type":707,"marks":4918},"YouTube Channel",[4919],{"type":712,"attrs":4920},{"href":4921,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://bit.ly/3oYefXf",{"text":4923,"type":707}," and ",{"text":4925,"type":707,"marks":4926},"Blog",[4927],{"type":712,"attrs":4928},{"href":4929,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/",{"text":4931,"type":707},". Download the FREE ",{"text":1475,"type":707,"marks":4933},[4934],{"type":712,"attrs":4935},{"href":2364,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4937,"type":707}," to start your first workout, and if you have any questions about these punches or anything in general about boxing and kickboxing don’t hesitate to reach out to Tommy and the other FightCamp Trainers in the ",{"text":4939,"type":707,"marks":4940},"FightCamp Community",[4941],{"type":712,"attrs":4942},{"href":4943,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://www.facebook.com/groups/542530602799015",{"text":2366,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4946,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":4951,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":4952,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4947,"component":118,"meta_info":4948,"meta_title":7,"block_image":4949,"cover_image":4950,"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},[],[],"2022-02-25 00:00",{"_uid":4955,"title":4568,"plugin":43,"description":4956},"edfadf28-27ef-4bc7-b7fa-5c53acd1208d","Take your boxing training to the next level with this guide for throwing proper lead and rear uppercut punches.",{"id":4958,"alt":4568,"name":7,"focus":48,"title":4568,"filename":4959,"copyright":7,"fieldtype":50},3665762,"https://a.storyblok.com/f/115220/2400x990/4ca2842a5a/how-to-throw-boxing-rear-lead-uppercut-punches.png",[],"how-to-throw-boxing-rear-lead-uppercut-punches","blogs/how-to-throw-boxing-rear-lead-uppercut-punches",-3500,[949,1701],"30086844-57fe-4d8c-b341-ea908fda289a","2022-02-25T02:10:00.000Z",[],{"name":4969,"created_at":4970,"published_at":4971,"updated_at":4972,"id":4973,"uuid":4974,"content":4975,"slug":5301,"full_slug":5302,"sort_by_date":48,"position":5303,"tag_list":5304,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":5305,"first_published_at":5306,"release_id":48,"lang":60,"path":2592,"alternates":5307,"default_full_slug":48,"translated_slugs":48},"How To Throw a Boxing Lead Hook & Rear Hook","2022-01-13T09:54:41.303Z","2022-09-26T19:54:37.629Z","2022-09-26T19:54:37.672Z",98318466,"67b15d28-6738-4ea0-b9ec-7a054cc332e7",{"_uid":4976,"faqs":4977,"title":4969,"topic":4994,"author":2647,"content":5009,"category":5286,"schedule":5294,"component":934,"meta_info":5295,"cover_image":5298,"description":5297},"89f7785e-e6b7-4af1-be13-66253d843ef0",[4978,4982,4986,4990],{"_uid":4979,"answer":4980,"question":4981,"component":670},"4c59734b-d62c-43ed-8b04-e00225cc99ff","Hook punches, Lead Hooks, and Rear Hooks are two (2) of the biggest power punches in boxing, but they can also be some of the toughest punches to master. In this article, we’ll break down how to properly throw Lead Hooks and Rear Hooks, from the proper boxing stance to arm and hand placements. You’ll also learn common mistakes while throwing hook punches, and how you can avoid them.","What are hook punches in boxing?",{"_uid":4983,"answer":4984,"question":4985,"component":670},"b88d0a56-2376-49f5-ad63-137ccdb8666a","Follow these steps to throw a proper lead hook punch:\n- Start in a neutral boxing stance (one foot forward, one foot back) with your weight evenly distributed\n- Transfer some weight from your lead leg to your rear to load up for the hook punch \n- Lean your upper body a bit over your lead leg, and bring your lead hand slightly off your face\n- Use your legs and core to generate momentum through your hips \n- Pivot your lead foot to open your hips and maximize your weight transfer\n- Land the punch on the heavy bag with your hand level with your face and your palm facing yourself (like you’re holding a cup of coffee)","How do you throw a lead hook punch?",{"_uid":4987,"answer":4988,"question":4989,"component":670},"6c01c93d-2e3e-4e38-a279-2d5c215145eb","The Rear Hook utilizes similar mechanics to the Lead Hook, but it comes from the opposite side of your body, so you don’t have to transfer any of your weight before the punch.\n- Start in your neutral stance\n- Open your hand off your face and engage your core to twist your torso and pivot your rear foot to twist your hips and generate power\n- End the punch with your elbow level","How do you throw a rear hook punch?",{"_uid":4991,"answer":4992,"question":4993,"component":670},"b551d648-a76d-4275-bf09-510e6e6e2be7","How much weight you transfer and how fast you transfer it determines how effective your punch is. The biggest mistake to avoid is dropping your punching hand too low mid-motion. Defensively this is risky because it leaves your face open to a counter strike; offensively it’s bad because it telegraphs your punch. Keeping your hook punches high and tight will minimize the distance you need to throw them, and the effort required to deliver a strong punch.\n\nSo how can you avoid this common boxing pitfall? Picture an imaginary line running across the middle of your chest, and extending outwards. Now imagine that dropping your hand below that line at any point would result in you being shot. When you throw your Lead Hook, keep your hand above that imaginary line, and land your punch on the heavy bag with your elbow in line behind your fist. Don’t let that hand drop below that line.","How can you throw an effective hook punch in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":4995,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":5007,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":5008,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":4996,"component":39,"meta_info":5004,"block_image":5005,"cover_image":5006,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":4997,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5002,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":4998,"component":118,"meta_info":4999,"meta_title":7,"block_image":5000,"cover_image":5001,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":5010},[5011,5023,5035,5041,5052,5095,5100,5109,5121,5148,5154,5164,5168,5194,5200,5210,5222,5234,5239,5250,5254,5259],{"type":703,"content":5012},[5013,5015,5020,5022],{"text":5014,"type":707},"Hook punches - Lead Hooks and Rear Hooks - also known as punches 3 & 4, are two (2) of the biggest power punches in boxing, but they can also be some of the toughest punches to master. In this article, we’ll break down how to properly throw ",{"text":5016,"type":707,"marks":5017},"Lead Hooks",[5018],{"type":712,"attrs":5019},{"href":4045,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":5021,"type":707}," and Rear Hooks, from the proper boxing stance to arm and hand placements. You’ll also learn common mistakes while throwing hook punches, and how you can avoid them.",{"type":2373},{"type":1221,"attrs":5024},{"id":5025,"body":5026},"8a049048-6cec-46df-9a25-197b408b187f",[5027],{"_uid":5028,"link":5029,"image":5031,"title":5033,"component":2675},"i-9afeb98c-a055-4d95-830d-24829f2bd068",{"id":7,"url":5030,"linktype":13,"fieldtype":14,"cached_url":5030},"https://youtu.be/1ZZncRfkt0A",{"id":5032,"alt":5033,"name":7,"focus":48,"title":5033,"filename":5034,"copyright":7,"fieldtype":50},3664130,"Throw A Perfect Lead & Rear Hook | Beginner Boxing Lesson","https://a.storyblok.com/f/115220/1244x700/cb24b33acd/throw-a-perfect-lead-rear-hook-beginner-boxing-lesson.png",{"type":757,"attrs":5036,"content":5037},{"level":759},[5038,5040],{"text":5039,"type":707},"How To Throw a Lead Hook",{"type":2373},{"type":1221,"attrs":5042},{"id":5043,"body":5044},"26e3f504-9339-43b1-8f4c-78636d880a4d",[5045],{"_uid":5046,"image":5047,"component":1233,"copyright_details":5051},"i-37ce658c-ad1e-4e3d-a42c-8234a7d1b1ff",{"id":5048,"alt":5049,"name":7,"focus":48,"title":5049,"filename":5050,"copyright":7,"fieldtype":50},3664075,"Boxing Lead Hook","https://a.storyblok.com/f/115220/1380x700/00b6bcdca7/lead_hook_demo.png",[],{"type":828,"content":5053},[5054,5065,5071,5077,5083,5089],{"type":831,"content":5055},[5056],{"type":703,"content":5057},[5058,5059,5063],{"text":2786,"type":707},{"text":2788,"type":707,"marks":5060},[5061],{"type":712,"attrs":5062},{"href":2792,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":5064,"type":707}," (one foot forward, one foot back) with your weight evenly distributed",{"type":831,"content":5066},[5067],{"type":703,"content":5068},[5069],{"text":5070,"type":707},"Transfer some weight from your lead leg to your rear to load up for the hook punch ",{"type":831,"content":5072},[5073],{"type":703,"content":5074},[5075],{"text":5076,"type":707},"Lean your upper body a bit over your lead leg, and bring your lead hand slightly off your face",{"type":831,"content":5078},[5079],{"type":703,"content":5080},[5081],{"text":5082,"type":707},"Use your legs and core to generate momentum through your hips ",{"type":831,"content":5084},[5085],{"type":703,"content":5086},[5087],{"text":5088,"type":707},"Pivot your lead foot to open your hips and maximize your weight transfer",{"type":831,"content":5090},[5091],{"type":703,"content":5092},[5093],{"text":5094,"type":707},"Land the punch on the heavy bag with your hand level with your face and your palm facing yourself (like you’re holding a cup of coffee)",{"type":757,"attrs":5096,"content":5097},{"level":819},[5098,5099],{"text":4812,"type":707},{"type":2373},{"type":1221,"attrs":5101},{"id":5043,"body":5102},[5103],{"_uid":5104,"image":5105,"component":1233,"copyright_details":5108},"i-bf61a3be-7474-4f29-a8b6-686efe8dd097",{"id":5106,"alt":5049,"name":7,"focus":48,"title":5049,"filename":5107,"copyright":7,"fieldtype":50},3664077,"https://a.storyblok.com/f/115220/1380x700/15ebf5347e/boxing_lead_hook.png",[],{"type":703,"content":5110},[5111,5113,5119],{"text":5112,"type":707},"Want to ",{"text":5114,"type":707,"marks":5115},"increase your punching power",[5116],{"type":712,"attrs":5117},{"href":5118,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-increase-punching-power-without-boxing-equipment/",{"text":5120,"type":707}," when throwing hook punches? Here’s a pro tip from FightCamp Co-Founder & Trainer Tommy Duquette:",{"type":828,"content":5122},[5123,5129,5135],{"type":831,"content":5124},[5125],{"type":703,"content":5126},[5127],{"text":5128,"type":707},"Open your arm a little wider at the start of your punch motion, then come across and close the angle to 90 degrees right before the moment of impact",{"type":831,"content":5130},[5131],{"type":703,"content":5132},[5133],{"text":5134,"type":707},"Immediately before you hit the bag, flex your bicep and clench your fist and land the punch with your arm level and your elbow behind your fist",{"type":831,"content":5136},[5137],{"type":703,"content":5138},[5139,5141,5146],{"text":5140,"type":707},"Keep your elbow behind your fist to add a whip-like motion to your hook and maximize the ",{"text":4882,"type":707,"marks":5142},[5143],{"type":712,"attrs":5144},{"href":5145,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/3-punching-bag-combos-for-speed-and-power",{"text":5147,"type":707}," generated off your punch",{"type":757,"attrs":5149,"content":5150},{"level":759},[5151,5153],{"text":5152,"type":707},"How To Throw a Rear Hook",{"type":2373},{"type":1221,"attrs":5155},{"id":5043,"body":5156},[5157],{"_uid":5158,"image":5159,"component":1233,"copyright_details":5163},"i-07372857-b80d-4a8c-abf1-623da8c9488b",{"id":5160,"alt":5161,"name":7,"focus":48,"title":5161,"filename":5162,"copyright":7,"fieldtype":50},3664078,"Boxing Rear Hook","https://a.storyblok.com/f/115220/1380x700/36b523dfa3/boxing_rear_hook.png",[],{"type":703,"content":5165},[5166],{"text":5167,"type":707},"The Rear Hook utilizes similar mechanics to the Lead Hook, but it comes from the opposite side of your body, so you don’t have to transfer any of your weight before the punch.",{"type":828,"content":5169},[5170,5176,5188],{"type":831,"content":5171},[5172],{"type":703,"content":5173},[5174],{"text":5175,"type":707},"Start in your neutral stance",{"type":831,"content":5177},[5178],{"type":703,"content":5179},[5180,5182,5186],{"text":5181,"type":707},"Open your hand off your face and engage your ",{"text":4795,"type":707,"marks":5183},[5184],{"type":712,"attrs":5185},{"href":4799,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":5187,"type":707}," to twist your torso and pivot your rear foot to twist your hips and generate power ",{"type":831,"content":5189},[5190],{"type":703,"content":5191},[5192],{"text":5193,"type":707},"End the punch with your elbow level",{"type":757,"attrs":5195,"content":5196},{"level":759},[5197,5199],{"text":5198,"type":707},"Delivering An Effective Hook Punch",{"type":2373},{"type":1221,"attrs":5201},{"id":5043,"body":5202},[5203],{"_uid":5204,"image":5205,"component":1233,"copyright_details":5209},"i-281525a4-45e2-42b3-9e3e-9879168bb8a1",{"id":5206,"alt":5207,"name":7,"focus":48,"title":5207,"filename":5208,"copyright":7,"fieldtype":50},3664088,"Boxing Hook Punch Steps","https://a.storyblok.com/f/115220/1380x700/71546e7bf6/rear_hook_steps.png",[],{"type":703,"content":5211},[5212,5214,5220],{"text":5213,"type":707},"How much weight you transfer and how fast you transfer it determines how effective your punch is. The biggest mistake to avoid is dropping your punching hand too low mid-motion. Defensively this is risky because it leaves your face open to a counter strike; offensively it’s bad because it telegraphs your punch. Keeping your hook punches high and tight will minimize the ",{"text":5215,"type":707,"marks":5216},"distance",[5217],{"type":712,"attrs":5218},{"href":5219,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{"text":5221,"type":707}," you need to throw them, and the effort required to deliver a strong punch.",{"type":703,"content":5223},[5224,5226,5232],{"text":5225,"type":707},"So how can you avoid this common boxing pitfall? Picture an imaginary line running across the middle of your chest, and extending outwards. Now imagine that dropping your hand below that line at any point would result in you being shot. When you throw your Lead Hook, keep your hand above that imaginary line, and land your punch on the ",{"text":5227,"type":707,"marks":5228},"heavy bag",[5229],{"type":712,"attrs":5230},{"href":5231,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/heavy-bag-review-century-versys-bag-vs-fightcamp-bag/",{"text":5233,"type":707}," with your elbow in line behind your fist. Don’t let that hand drop below that line.",{"type":757,"attrs":5235,"content":5236},{"level":819},[5237,5238],{"text":4812,"type":707},{"type":2373},{"type":1221,"attrs":5240},{"id":5043,"body":5241},[5242],{"_uid":5243,"image":5244,"component":1233,"copyright_details":5249},"i-3fb0d87a-fd2a-4d82-9667-d46d7138e328",{"id":5245,"alt":5246,"name":7,"focus":48,"title":5247,"filename":5248,"copyright":7,"fieldtype":50},3664109,"Boxing Hook Punch Pro Tip","Boxing Punch Pro Tip","https://a.storyblok.com/f/115220/1380x700/3dcceab117/hook_punch_pro_tip.png",[],{"type":703,"content":5251},[5252],{"text":5253,"type":707},"One more pro tip from Tommy: Make sure your hands are always coming directly back to your face after completing your punches. When you throw your Lead Hook, don’t follow through and drop your hand. Throw it, land it, and bring it back to your temple immediately after impact. You still want to maximize power and punch through the target, but once you’re finished with that motion, bring your hand back to protect your face.",{"type":757,"attrs":5255,"content":5256},{"level":759},[5257],{"text":5258,"type":707},"Keep On Punching!",{"type":703,"content":5260},[5261,5263,5268,5270,5274,5275,5279,5280,5284],{"text":5262,"type":707},"Practice these new punches slowly in the mirror, ",{"text":4899,"type":707,"marks":5264},[5265],{"type":712,"attrs":5266},{"href":5267,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/shadowboxing-vs-hitting-the-heavy-bag-which-should-i-do",{"text":5269,"type":707},", and incorporate them into your regular heavy bag training. These hook punches are very hard to nail, but consistent practice and discipline will have you throwing and landing your lead and rear hooks powerfully, accurately, and effectively. For more technique tutorials and ",{"text":3198,"type":707,"marks":5271},[5272],{"type":712,"attrs":5273},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4915,"type":707},{"text":4917,"type":707,"marks":5276},[5277],{"type":712,"attrs":5278},{"href":4921,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4923,"type":707},{"text":4925,"type":707,"marks":5281},[5282],{"type":712,"attrs":5283},{"href":4929,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":5285,"type":707},". And if you have any questions about these punches or anything in general about boxing and kickboxing don’t hesitate to reach out to Tommy and the other FightCamp Trainers in the FightCamp Community.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5287,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5292,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5293,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5288,"component":118,"meta_info":5289,"meta_title":7,"block_image":5290,"cover_image":5291,"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},[],[],"2022-02-15 00:00",{"_uid":5296,"title":4969,"plugin":43,"description":5297},"c16ac82b-cb72-4575-829a-e8ecebc48261","Perfect your boxing punches with these step-by-step instructions & tips from a pro. Throw effective Lead & Rear Hooks and level up your boxing training.",{"id":5299,"alt":4969,"name":7,"focus":48,"title":4969,"filename":5300,"copyright":7,"fieldtype":50},3663975,"https://a.storyblok.com/f/115220/2400x990/b0abc10339/how-to-throw-a-boxing-lead-hook-rear-hook.png","how-to-throw-a-boxing-lead-hook-rear-hook","blogs/how-to-throw-a-boxing-lead-hook-rear-hook",-3440,[949,1701],"ca0ddfe2-7d02-4e7b-9607-21022eca4c8a","2022-02-15T02:10:00.000Z",[],{"name":5309,"created_at":5310,"published_at":5311,"updated_at":5312,"id":5313,"uuid":5314,"content":5315,"slug":5725,"full_slug":5726,"sort_by_date":48,"position":5727,"tag_list":5728,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":5729,"first_published_at":5730,"release_id":48,"lang":60,"path":2592,"alternates":5731,"default_full_slug":48,"translated_slugs":48},"Learn the Difference: Long Range & Short Range Boxing Stance","2022-01-12T09:20:10.148Z","2022-09-26T19:54:38.720Z","2022-09-26T19:54:38.760Z",97948900,"518585a4-1f7e-4a72-a585-a0c1ea465e87",{"_uid":5316,"faqs":5317,"title":5309,"topic":5346,"author":2647,"content":5361,"category":5710,"schedule":5718,"component":934,"meta_info":5719,"cover_image":5722,"description":5721},"c6d44e32-b5ae-459b-8b75-c9d7f29c43ae",[5318,5322,5326,5330,5334,5338,5342],{"_uid":5319,"answer":5320,"question":5321,"component":670},"f4f3274c-0373-4a4e-ab67-7d6aaf9755cb","Here is an overview of the proper stance for long range fighting:\n- Tall, upright stance\n- Positioned on the balls of your feet, ready to quickly move directions\n- Arms-length away from target\n- Tip: Cheat your weight back a little bit onto your rear leg and keep your hands (especially your lead hand) out a little further from your guard–this is optimal for counter punching","What is the proper boxing stance for long range fighting?",{"_uid":5323,"answer":5324,"question":5325,"component":670},"2b5394bd-f3d1-456d-b365-932bab6a6f68","Follow these steps to punch from a long range boxing stance:\n- Punching from the long range stance is primarily done through 1’s and 2’s (jabs and crosses)\n- These punches help keep your opponent away from you\n- To throw hooks and uppercut punches from this stance, you must step in closer to your opponent","How do you punch from a long range boxing stance?",{"_uid":5327,"answer":5328,"question":5329,"component":670},"b7b6474d-811b-42a3-b187-9e960ce30932","- Assume a long range boxer’s stance\n- Power for the jab is generated by pushing off the ball of your rear foot and shifting your weight forward\n- Step forward 2-inches with your lead leg and throw your jab\n- As your lead foot hits the ground, you should be making contact with your target\n- Once your punch hits, retract your lead hand back to guard\n- Follow up by immediately throwing your cross (2), while simultaneously bringing your rear leg back to your initial stance\n- Finish off the combo by throwing a lead hook (3), rotating at your hips to generate power","Long Range Combo: Jab - Cross - Lead Hook | 1 - 2 - 3",{"_uid":5331,"answer":5332,"question":5333,"component":670},"8066c03a-f64f-43d9-9cdc-c6acc9a3b32b","Here is an overview of the proper stance for short range boxing:\n- Weight is more evenly distributed with a slightly wider than normal stance\n- Less than one foot away from your target\n- This is a slightly more vulnerable position, so sit down (bend your knees a bit more) in the stance with your gloves up at eyebrow height–sometimes called the “peek-a-boo” guard position\n- Tip: Make sure your elbows remain “glued” into your body to help block body shots that may come from your opponent","What is the proper stance for short range boxing?",{"_uid":5335,"answer":5336,"question":5337,"component":670},"5bec054d-e4cf-429c-84cd-8974c677e8fe","Follow these steps to punch from a short range boxing stance:\n- This stance is ideal to land power and body shots on your opponent, however, it is also easier to get hit as well\n- With less distance between yourself and your opponent/target, punching combos can be a bit more difficult\n- Incorporating a drop step will help you separate and gain the space you need to land punching combo","How do you punch from a short range boxing stance?",{"_uid":5339,"answer":5340,"question":5341,"component":670},"1b86c593-81f9-40a5-9a7e-04e9578e028b","- Assume a short range boxing stance–less than one foot away from your target\n- Begin your punching combo by throwing a rear hook (4) to the body of your opponent\n- Quickly retract your punch back to your guard and immediately follow-up with a rear uppercut (6)\n- As your lead hand makes contact and begins to retract to your guard, perform the lead hook (3) and simultaneously take a 2-inch drop step with your rear leg\n- As your lead hook (3) punch lands, your rear foot should be landing with the drop step\n- As you retract your lead hand back from throwing your lead hook (3), your lead foot should hit the ground, bringing you back to your original stance and balance\n- Once balanced, finish off the combo by throwing your cross (2)","Short Range Combo: Rear Hook (Body) - Rear Uppercut - Lead Hook - Cross | 4B - 6 - 3 - 2",{"_uid":5343,"answer":5344,"question":5345,"component":670},"a5ce1dba-7ca4-4174-b070-df2ca0d402c1","In this article, we will discuss the differences between long range and short range boxing stance and punching techniques.","What is the difference between long range and short range boxing stance?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":5347,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":5359,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":5360,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":5348,"component":39,"meta_info":5356,"block_image":5357,"cover_image":5358,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5349,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5354,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5350,"component":118,"meta_info":5351,"meta_title":7,"block_image":5352,"cover_image":5353,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":5362},[5363,5367,5372,5383,5403,5409,5420,5425,5453,5458,5480,5485,5533,5539,5549,5553,5583,5587,5609,5613,5659,5684,5689],{"type":703,"content":5364},[5365],{"text":5366,"type":707},"Muhammad Ali. Mike Tyson. Two of the best, if not the best, heavyweights to have ever laced up boxing gloves. In their prime, critics would argue that each was unbeatable, which is why so many have fantasized over a hypothetical bout between the two.",{"type":703,"content":5368},[5369,5371],{"text":5370,"type":707},"Stylistically, they were complete opposite fighters. Muhammad Ali was swift, suave, long and rangy–moving like poetry in motion. Tyson was built like a brickhouse, and the speed and explosiveness he had in his gloves was like no other. Ali fought in the long range, while Tyson was in close, utilizing the short range.",{"type":2373},{"type":1221,"attrs":5373},{"id":5374,"body":5375},"ad6f2650-1790-4d54-aecc-05c69c039dd7",[5376],{"_uid":5377,"link":5378,"image":5379,"title":5381,"component":2675},"i-de4b707e-e807-49c4-975a-bd46cf9774da",{"id":7,"url":2701,"linktype":13,"fieldtype":14,"cached_url":2701},{"id":5380,"alt":5381,"name":7,"focus":48,"title":5381,"filename":5382,"copyright":7,"fieldtype":50},3643586,"Boxing Stance | Learn Long Range vs Short Range Fighting","https://a.storyblok.com/f/115220/1244x700/188c9946aa/long-range-short-range-tutorial-youtube.png",{"type":703,"content":5384},[5385,5387,5393,5395,5401],{"text":5386,"type":707},"Today, FightCamp Co-Founder and Trainer Tommy Duquette will explain the difference between the two ",{"text":5388,"type":707,"marks":5389},"fighting styles",[5390],{"type":712,"attrs":5391},{"href":5392,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match/",{"text":5394,"type":707},": long range vs. short range. As a fighter, it is necessary to know how to do both boxing techniques, inside fighting (short range) and ",{"text":5396,"type":707,"marks":5397},"outside fighting",[5398],{"type":712,"attrs":5399},{"href":5400,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{"text":5402,"type":707}," (long range), because you never know how your opponent will fight or push the pace. Even if you never enter the ring, having the ability to switch between the two can help make you an overall better boxer.",{"type":757,"attrs":5404,"content":5405},{"level":759},[5406,5408],{"text":5407,"type":707},"Long Range Boxing",{"type":2373},{"type":1221,"attrs":5410},{"id":5411,"body":5412},"9bdc3486-e78e-4e0a-bd1f-e213f6139e45",[5413],{"_uid":5414,"image":5415,"component":1233,"copyright_details":5419},"i-015fd67d-8e20-4dc6-b1e7-506078037931",{"id":5416,"alt":5417,"name":7,"focus":48,"title":5417,"filename":5418,"copyright":7,"fieldtype":50},3643632,"Long Range Boxing Stance","https://a.storyblok.com/f/115220/1380x700/9dd68bc375/long_range_stance.png",[],{"type":757,"attrs":5421,"content":5422},{"level":819},[5423],{"text":5424,"type":707},"Stance",{"type":828,"content":5426},[5427,5433,5439],{"type":831,"content":5428},[5429],{"type":703,"content":5430},[5431],{"text":5432,"type":707},"Tall, upright stance",{"type":831,"content":5434},[5435],{"type":703,"content":5436},[5437],{"text":5438,"type":707},"Positioned on the balls of your feet, ready to quickly move directions",{"type":831,"content":5440},[5441,5445],{"type":703,"content":5442},[5443],{"text":5444,"type":707},"Arms-length away from target",{"type":828,"content":5446},[5447],{"type":831,"content":5448},[5449],{"type":703,"content":5450},[5451],{"text":5452,"type":707},"Tip: Cheat your weight back a little bit onto your rear leg and keep your hands (especially your lead hand) out a little further from your guard–this is optimal for counter punching",{"type":757,"attrs":5454,"content":5455},{"level":819},[5456],{"text":5457,"type":707},"Punching",{"type":828,"content":5459},[5460,5474],{"type":831,"content":5461},[5462,5466],{"type":703,"content":5463},[5464],{"text":5465,"type":707},"Punching from the long range stance is primarily done through 1’s and 2’s (jabs and crosses)",{"type":828,"content":5467},[5468],{"type":831,"content":5469},[5470],{"type":703,"content":5471},[5472],{"text":5473,"type":707},"These punches help keep your opponent away from you",{"type":831,"content":5475},[5476],{"type":703,"content":5477},[5478],{"text":5479,"type":707},"To throw hooks and uppercut punches from this stance, you must step in closer to your opponent",{"type":757,"attrs":5481,"content":5482},{"level":819},[5483],{"text":5484,"type":707},"Long Range Combo:  Jab - Cross - Lead Hook | 1 - 2 - 3",{"type":828,"content":5486},[5487,5501,5507,5521,5527],{"type":831,"content":5488},[5489,5493],{"type":703,"content":5490},[5491],{"text":5492,"type":707},"Assume a long range boxer’s stance",{"type":828,"content":5494},[5495],{"type":831,"content":5496},[5497],{"type":703,"content":5498},[5499],{"text":5500,"type":707},"Power for the jab is generated by pushing off the ball of your rear foot and shifting your weight forward",{"type":831,"content":5502},[5503],{"type":703,"content":5504},[5505],{"text":5506,"type":707},"Step forward 2-inches with your lead leg and throw your jab",{"type":831,"content":5508},[5509,5513],{"type":703,"content":5510},[5511],{"text":5512,"type":707},"As your lead foot hits the ground, you should be making contact with your target",{"type":828,"content":5514},[5515],{"type":831,"content":5516},[5517],{"type":703,"content":5518},[5519],{"text":5520,"type":707},"Once your punch hits, retract your lead hand back to guard",{"type":831,"content":5522},[5523],{"type":703,"content":5524},[5525],{"text":5526,"type":707},"Follow up by immediately throwing your cross (2), while simultaneously bringing your rear leg back to your initial stance",{"type":831,"content":5528},[5529],{"type":703,"content":5530},[5531],{"text":5532,"type":707},"Finish off the combo by throwing a lead hook (3), rotating at your hips to generate power",{"type":757,"attrs":5534,"content":5535},{"level":759},[5536,5538],{"text":5537,"type":707},"Short Range Boxing",{"type":2373},{"type":1221,"attrs":5540},{"id":5411,"body":5541},[5542],{"_uid":5543,"image":5544,"component":1233,"copyright_details":5548},"i-77442596-4f0d-4d3a-942f-9bb62202a3c3",{"id":5545,"alt":5546,"name":7,"focus":48,"title":5546,"filename":5547,"copyright":7,"fieldtype":50},3643633,"Short Range Boxing Stance","https://a.storyblok.com/f/115220/1380x700/41f4d31a1d/short_range_stance.png",[],{"type":757,"attrs":5550,"content":5551},{"level":819},[5552],{"text":5424,"type":707},{"type":828,"content":5554},[5555,5569],{"type":831,"content":5556},[5557,5561],{"type":703,"content":5558},[5559],{"text":5560,"type":707},"Weight is more evenly distributed with a slightly wider than normal stance",{"type":828,"content":5562},[5563],{"type":831,"content":5564},[5565],{"type":703,"content":5566},[5567],{"text":5568,"type":707},"Less than one foot away from your target",{"type":831,"content":5570},[5571,5575],{"type":703,"content":5572},[5573],{"text":5574,"type":707},"This is a slightly more vulnerable position, so sit down (bend your knees a bit more) in the stance with your gloves up at eyebrow height–sometimes called the “peek-a-boo” guard position",{"type":828,"content":5576},[5577],{"type":831,"content":5578},[5579],{"type":703,"content":5580},[5581],{"text":5582,"type":707},"Tip: Make sure your elbows remain “glued” into your body to help block body shots that may come from your opponent",{"type":757,"attrs":5584,"content":5585},{"level":819},[5586],{"text":5457,"type":707},{"type":828,"content":5588},[5589,5595],{"type":831,"content":5590},[5591],{"type":703,"content":5592},[5593],{"text":5594,"type":707},"This stance is ideal to land power and body shots on your opponent, however, it is also easier to get hit as well",{"type":831,"content":5596},[5597,5601],{"type":703,"content":5598},[5599],{"text":5600,"type":707},"With less distance between yourself and your opponent/target, punching combos can be a bit more difficult",{"type":828,"content":5602},[5603],{"type":831,"content":5604},[5605],{"type":703,"content":5606},[5607],{"text":5608,"type":707},"Incorporating a drop step will help you separate and gain the space you need to land punching combo",{"type":757,"attrs":5610,"content":5611},{"level":819},[5612],{"text":5341,"type":707},{"type":828,"content":5614},[5615,5621,5627,5633,5647,5653],{"type":831,"content":5616},[5617],{"type":703,"content":5618},[5619],{"text":5620,"type":707},"Assume a short range boxing stance–less than one foot away from your target",{"type":831,"content":5622},[5623],{"type":703,"content":5624},[5625],{"text":5626,"type":707},"Begin your punching combo by throwing a rear hook (4) to the body of your opponent",{"type":831,"content":5628},[5629],{"type":703,"content":5630},[5631],{"text":5632,"type":707},"Quickly retract your punch back to your guard and immediately follow-up with a rear uppercut (6)",{"type":831,"content":5634},[5635,5639],{"type":703,"content":5636},[5637],{"text":5638,"type":707},"As your lead hand makes contact and begins to retract to your guard, perform the lead hook (3) and simultaneously take a 2-inch drop step with your rear leg",{"type":828,"content":5640},[5641],{"type":831,"content":5642},[5643],{"type":703,"content":5644},[5645],{"text":5646,"type":707},"As your lead hook (3) punch lands, your rear foot should be landing with the drop step",{"type":831,"content":5648},[5649],{"type":703,"content":5650},[5651],{"text":5652,"type":707},"As you retract your lead hand back from throwing your lead hook (3), your lead foot should hit the ground, bringing you back to your original stance and balance",{"type":831,"content":5654},[5655],{"type":703,"content":5656},[5657],{"text":5658,"type":707},"Once balanced, finish off the combo by throwing your cross (2)",{"type":703,"content":5660},[5661,5663,5668,5670,5676,5678,5682],{"text":5662,"type":707},"These explanations and different punching combos from Tommy will help you master your long range and short range ",{"text":5664,"type":707,"marks":5665},"boxing stances",[5666],{"type":712,"attrs":5667},{"href":2792,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":5669,"type":707},". With any ",{"text":5671,"type":707,"marks":5672},"punch combo",[5673],{"type":712,"attrs":5674},{"href":5675,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/3-boxing-combos-inspired-by-champion-boxers",{"text":5677,"type":707},", practice often and use a mirror, ",{"text":4899,"type":707,"marks":5679},[5680],{"type":712,"attrs":5681},{"href":5267,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":5683,"type":707},", so you can correct your form and technique. The key to learning anything is to start slow and steady, and increase the speed only once you have gotten down the movements.",{"type":757,"attrs":5685,"content":5686},{"level":759},[5687],{"text":5688,"type":707},"Stay Strong and Grounded",{"type":703,"content":5690},[5691,5693,5697,5699,5703,5704,5708],{"text":5692,"type":707},"As always if you have any questions, feel free to reach out to any of the trainers in the FightCamp Community. Ready to step your game up and take your ",{"text":3198,"type":707,"marks":5694},[5695],{"type":712,"attrs":5696},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":5698,"type":707}," to the next level? Check out our ",{"text":4917,"type":707,"marks":5700},[5701],{"type":712,"attrs":5702},{"href":4921,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4923,"type":707},{"text":4925,"type":707,"marks":5705},[5706],{"type":712,"attrs":5707},{"href":4929,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":5709,"type":707},", and get ready to elevate your boxing routine!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5711,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5716,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5712,"component":118,"meta_info":5713,"meta_title":7,"block_image":5714,"cover_image":5715,"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},[],[],"2022-02-10 00:00",{"_uid":5720,"title":5309,"plugin":43,"description":5721},"70a162a3-9c8d-4df3-b61c-bb5388a78c95","FightCamp Co-Founder and Trainer Tommy Duquette explains the differences in boxing stance and punching style for inside fighters and outside fighters.",{"id":5723,"alt":5309,"name":7,"focus":48,"title":5309,"filename":5724,"copyright":7,"fieldtype":50},3643599,"https://a.storyblok.com/f/115220/2400x990/e9edcaa75a/learn-the-difference-long-range-short-range-boxing-stance.png","learn-the-difference-long-range-short-range-boxing-stance","blogs/learn-the-difference-long-range-short-range-boxing-stance",-3410,[949,1701],"f9aef2eb-01e2-47ed-b731-0bfd7ad7173a","2022-02-10T02:09:00.000Z",[],{"name":5733,"created_at":5734,"published_at":5735,"updated_at":5736,"id":5737,"uuid":5738,"content":5739,"slug":6286,"full_slug":6287,"sort_by_date":48,"position":6288,"tag_list":6289,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":6290,"first_published_at":6291,"release_id":48,"lang":60,"path":2592,"alternates":6292,"default_full_slug":48,"translated_slugs":48},"Beginner Drills For Enhancing Your Boxing Footwork","2022-01-06T15:37:25.686Z","2022-09-26T19:54:40.973Z","2022-09-26T19:54:41.024Z",96554488,"7ee58829-90df-4b5b-a4c0-41f74517b895",{"_uid":5740,"faqs":5741,"title":5733,"topic":5774,"author":2647,"content":5789,"category":6271,"schedule":6279,"component":934,"meta_info":6280,"cover_image":6283,"description":6282},"bd3d42cf-a350-4cfe-bc08-5d6e5f7e566e",[5742,5746,5750,5754,5758,5762,5766,5770],{"_uid":5743,"answer":5744,"question":5745,"component":670},"2c026258-6db1-44c1-a848-4acb3bc9d3bb","When it comes to boxing, there are many different types of things that you can do from a defensive standpoint to help improve your game. There is head movement, blocking, and of course, footwork, which are all different ways to help you defensively. Footwork is also very important for offense as well, making it one of the most important things that you can master to become the best potential boxer you can be.\n\nFightCamp Co-Founder and Trainer Tommy Duquette talks about the importance of proper boxing footwork and introduces you to some of the basic steps that are incorporated into your FightCamp boxing workouts. These drills and this training are important to learn when fighting, considering your opponent is not going to stand there like a punching bag. Having the ability to move and stay light on your feet is key--even if you’re just training on the bag.","How can you improve your boxing footwork?",{"_uid":5747,"answer":5748,"question":5749,"component":670},"72e14925-2570-4b26-95af-ec86ee91890a","- Assume a proper boxer’s stance\n- Slowly start to get a little movement within your stance, transferring your weight back and forth from your lead leg to your rear leg\n- Your feet should be flat on the ground (for now)\n- Once you feel comfortable, rise up on the balls of your feet and add more of a bounce to the movement\n- Eventually, add a very slight shuffle forward and back, like that of the elusive Muhammad Ali and Sugar Ray Robinson\n- This movement puts you in a more agile stance and makes it harder for your opponent to hit a moving target (you)","Boxer's Bounce",{"_uid":5751,"answer":5752,"question":5753,"component":670},"ef02364b-6402-487a-a259-d24144d54e3c","- Assume a proper boxer’s stance\n- Moving forward: With your lead foot, take a 2-inch step forward, followed immediately by a small 2-inch step with the rear foot\n- Moving backward: With your rear foot, take a 2-inch step backward, followed immediately with a small 2-inch step with the lead foot\n- When moving in either direction (forward or backward) lead with the leg that is closest to the direction you want to move","Step Forward and Backward",{"_uid":5755,"answer":5756,"question":5757,"component":670},"9c3b6fdc-5efc-4e0a-9c4c-de4f3039b2d8","- Assume a proper boxer’s stance\n- Step forward 2 inches with your lead foot and as it hits the ground, execute your Jab\n- The Jab should be making contact with your target as your foot hits the ground\n- Power for the Jab is generated by pushing off the ball of your rear foot and shifting your weight forward onto your lead foot\n- Once the punch hits, retract your punching hand back to guard, and step forward with your rear leg 2 inches","Step and Jab",{"_uid":5759,"answer":5760,"question":5761,"component":670},"d0d71bc4-c8a6-49b4-a84c-d3cbc4862786","- Assume a proper boxer’s stance\n- Step forward 2 inches with your lead foot and as it hits the ground, execute your Jab\n- The Jab should be making contact with your target as your foot hits the ground\n- Power for the Jab is generated by pushing off the ball of your rear foot and shifting your weight forward onto your lead foot, similar to the Step and Jab\n- Once the punch hits, retract your punching hand back to guard, and step forward with your rear leg 2 inches, pivoting your hips in the air, while simultaneously throwing a Cross punch (2)\n- This same process can be used for the step forward and Jab movement, or the step backward and Jab-Cross movement, except you will lead with your rear leg\n\nKey tip: When performing the Jab-Cross backward, make sure to land your lead foot back 2 inches (to come to balance) before throwing the Cross.","1, 2 Forward and Backward",{"_uid":5763,"answer":5764,"question":5765,"component":670},"35b45da2-ec49-49c8-9cde-69f089ee41e8","- Assume a proper boxer’s stance\n- These steps are performed in an orthodox stance; the opposite would hold true for a southpaw stance\n- Moving laterally to lead leg side (left): With your lead foot, take a 2-inch step laterally (left), followed immediately by a small 2-inch step with your rear foot in the same direction\n- Moving laterally to trail leg side (right): With your rear foot, take a 2-inch step laterally (right), followed immediately by a small 2-inch step with your lead foot in the same direction\n\nKey focus: Same as forward and backward movements, make sure each step with both feet are the same distance to remain in an athletic boxing stance","Lateral Stepping",{"_uid":5767,"answer":5768,"question":5769,"component":670},"bb560f0a-972e-4c4d-917f-a901ea84ebe3","- Assume a proper boxer’s stance\n- Step laterally towards your lead side (left) by performing a 2-inch step\n- As your lead foot hits the ground, the Jab should be making contact with your target\n- Once the punch hits, retract your punching hand back to guard, while stepping laterally (left) with your rear leg\n- These are the steps for the Lateral Step and Jab\n- If performing a lateral 1, 2: As you come back to a balanced stance (once your rear leg touches the ground), throw the Cross\n- This same process can be used for the lateral 1, 2 to your right side (rear) as well\n\nKey tip: When performing the 1, 2 rear lateral, make sure that your lead foot hits the ground to set and you come to balance before throwing the Cross. The rhythm should be: Jab (1), Set, Cross (2).","1, 2 Lateral Left and Right",{"_uid":5771,"answer":5772,"question":5773,"component":670},"2912bd7d-db47-4664-aebc-a831f4a65798","Here are three (3) tips for working on boxing footwork:\n1. As you step laterally around your heavy bag, your movement should be in a circular motion so you are always facing the bag\n2. For beginners, practice these movements slowly, and occasionally double-check to make sure that your feet are in your proper stance\n3. Your lead hand and lead shoulder should always be facing your target (in this case, your heavy bag)","What are tips for working on boxing footwork?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":5775,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":5787,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":5788,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":5776,"component":39,"meta_info":5784,"block_image":5785,"cover_image":5786,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":5777,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":5782,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":5783,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":5778,"component":118,"meta_info":5779,"meta_title":7,"block_image":5780,"cover_image":5781,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":5790},[5791,5811,5831,5843,5848,5854,5864,5906,5912,5922,5949,5955,5985,5991,6001,6034,6039,6078,6086,6092,6102,6127,6135,6140,6187,6194,6200,6210,6230,6235,6255],{"type":703,"content":5792},[5793,5795,5801,5803,5809],{"text":5794,"type":707},"When it comes to boxing, there are many different types of things that you can do from a defensive standpoint to help improve your game. There is head movement, ",{"text":5796,"type":707,"marks":5797},"blocking",[5798],{"type":712,"attrs":5799},{"href":5800,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/4-defensive-blocking-drills-for-boxing/",{"text":5802,"type":707},", and of course, ",{"text":5804,"type":707,"marks":5805},"footwork",[5806],{"type":712,"attrs":5807},{"href":5808,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill/",{"text":5810,"type":707},", which are all different ways to help you defensively. Footwork is also very important for offense as well, making it one of the most important things that you can master to become the best potential boxer you can be.",{"type":703,"content":5812},[5813,5815,5821,5823,5828,5830],{"text":5814,"type":707},"FightCamp Co-Founder and Trainer Tommy Duquette talks about the importance of proper ",{"text":5816,"type":707,"marks":5817},"boxing footwork",[5818],{"type":712,"attrs":5819},{"href":5820,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://youtu.be/-BtHMqo2_TE",{"text":5822,"type":707}," and introduces you to some of the basic steps that are incorporated into your FightCamp boxing workouts. These ",{"text":5824,"type":707,"marks":5825},"drills",[5826],{"type":712,"attrs":5827},{"href":4530,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":5829,"type":707}," and this training are important to learn when fighting, considering your opponent is not going to stand there like a punching bag. Having the ability to move and stay light on your feet is key--even if you’re just training on the bag, being in constant motion keeps your heart rate up and your body burning calories.",{"type":2373},{"type":1221,"attrs":5832},{"id":5833,"body":5834},"541025bb-1c08-4323-857f-24667d3bb6c5",[5835],{"_uid":5836,"link":5837,"image":5839,"title":5841,"component":2675},"i-87a41b9f-5066-410c-b027-2ba62b255918",{"id":7,"url":5838,"linktype":13,"fieldtype":14,"cached_url":5838},"https://youtu.be/OmQ_ZLcgTKQ",{"id":5840,"alt":5841,"name":7,"focus":48,"title":5841,"filename":5842,"copyright":7,"fieldtype":50},3612891,"Boxing Footwork | Beginner Drills | Step While Punching","https://a.storyblok.com/f/115220/1244x700/21a5bf59ef/boxing-footwork-beginner-drills-step-while-punching.png",{"type":757,"attrs":5844,"content":5845},{"level":759},[5846],{"text":5847,"type":707},"Boxing Footwork Drills For Beginners",{"type":757,"attrs":5849,"content":5850},{"level":819},[5851,5853],{"text":5852,"type":707},"1. Boxer's Bounce",{"type":2373},{"type":1221,"attrs":5855},{"id":5833,"body":5856},[5857],{"_uid":5858,"image":5859,"component":1233,"copyright_details":5863},"i-fec55ac0-bc39-401d-ade4-82059345f596",{"id":5860,"alt":5861,"name":7,"focus":48,"title":5861,"filename":5862,"copyright":7,"fieldtype":50},3612897,"Tommy Duquette Doing a Boxer's Bounce","https://a.storyblok.com/f/115220/1100x1100/1b252cb7c2/boxers_bounce.png",[],{"type":828,"content":5865},[5866,5872,5886,5892],{"type":831,"content":5867},[5868],{"type":703,"content":5869},[5870],{"text":5871,"type":707},"Assume a proper boxer’s stance",{"type":831,"content":5873},[5874,5878],{"type":703,"content":5875},[5876],{"text":5877,"type":707},"Slowly start to get a little movement within your stance, transferring your weight back and forth from your lead leg to your rear leg",{"type":828,"content":5879},[5880],{"type":831,"content":5881},[5882],{"type":703,"content":5883},[5884],{"text":5885,"type":707},"Your feet should be flat on the ground (for now)",{"type":831,"content":5887},[5888],{"type":703,"content":5889},[5890],{"text":5891,"type":707},"Once you feel comfortable, rise up on the balls of your feet and add more of a bounce to the movement",{"type":831,"content":5893},[5894,5898],{"type":703,"content":5895},[5896],{"text":5897,"type":707},"Eventually, add a very slight shuffle forward and back, like that of the elusive Muhammad Ali and Sugar Ray Robinson",{"type":828,"content":5899},[5900],{"type":831,"content":5901},[5902],{"type":703,"content":5903},[5904],{"text":5905,"type":707},"This movement puts you in a more agile stance and makes it harder for your opponent to hit a moving target (you)",{"type":757,"attrs":5907,"content":5908},{"level":819},[5909,5911],{"text":5910,"type":707},"2. Step Forward and Backward",{"type":2373},{"type":1221,"attrs":5913},{"id":5833,"body":5914},[5915],{"_uid":5916,"image":5917,"component":1233,"copyright_details":5921},"i-6d39d821-775e-4542-ba9a-c4369b1f3929",{"id":5918,"alt":5919,"name":7,"focus":48,"title":5919,"filename":5920,"copyright":7,"fieldtype":50},3612898,"Tommy Duquette Stepping Forward & Backward","https://a.storyblok.com/f/115220/1100x1100/69e37aab89/stepping_forward_backward.png",[],{"type":828,"content":5923},[5924,5929,5935],{"type":831,"content":5925},[5926],{"type":703,"content":5927},[5928],{"text":5871,"type":707},{"type":831,"content":5930},[5931],{"type":703,"content":5932},[5933],{"text":5934,"type":707},"Moving forward:  With your lead foot, take a 2-inch step forward, followed immediately by a small 2-inch step with the rear foot",{"type":831,"content":5936},[5937,5941],{"type":703,"content":5938},[5939],{"text":5940,"type":707},"Moving backward:  With your rear foot, take a 2-inch step backward, followed immediately with a small 2-inch step with the lead foot",{"type":828,"content":5942},[5943],{"type":831,"content":5944},[5945],{"type":703,"content":5946},[5947],{"text":5948,"type":707},"When moving in either direction (forward or backward) lead with the leg that is closest to the direction you want to move",{"type":703,"content":5950},[5951],{"text":5952,"type":707,"marks":5953},"Common Mistakes To Avoid:",[5954],{"type":3189},{"type":828,"content":5956},[5957,5971],{"type":831,"content":5958},[5959,5963],{"type":703,"content":5960},[5961],{"text":5962,"type":707},"Overstriding with your rear foot",{"type":828,"content":5964},[5965],{"type":831,"content":5966},[5967],{"type":703,"content":5968},[5969],{"text":5970,"type":707},"This is a simple common beginner boxing mistake. The boxer will take their lead step at 2 inches, and bring their rear leg up 3 inches. Over time, the boxer will be out of a proper, athletic boxer’s stance and off-balance.",{"type":831,"content":5972},[5973,5977],{"type":703,"content":5974},[5975],{"text":5976,"type":707},"Overstriding with your lead foot and under with your rear leg",{"type":828,"content":5978},[5979],{"type":831,"content":5980},[5981],{"type":703,"content":5982},[5983],{"text":5984,"type":707},"This is a similar situation to the top scenario, but involves a 2-inch step with the lead leg followed by a 1-inch rear leg step. Over time, the boxer is doing the “splits” and again, is off balance.",{"type":757,"attrs":5986,"content":5987},{"level":819},[5988,5990],{"text":5989,"type":707},"3. Step and Jab",{"type":2373},{"type":1221,"attrs":5992},{"id":5833,"body":5993},[5994],{"_uid":5995,"image":5996,"component":1233,"copyright_details":6000},"i-65056f46-659b-4fd9-8bd2-ba1ee1482536",{"id":5997,"alt":5998,"name":7,"focus":48,"title":5998,"filename":5999,"copyright":7,"fieldtype":50},3612899,"Tommy Duquette Stepping and Throwing Jabs","https://a.storyblok.com/f/115220/1100x1100/9d87a3f8d1/step_jab.png",[],{"type":828,"content":6002},[6003,6008,6028],{"type":831,"content":6004},[6005],{"type":703,"content":6006},[6007],{"text":5871,"type":707},{"type":831,"content":6009},[6010,6014],{"type":703,"content":6011},[6012],{"text":6013,"type":707},"Step forward 2 inches with your lead foot and as it hits the ground, execute your Jab",{"type":828,"content":6015},[6016,6022],{"type":831,"content":6017},[6018],{"type":703,"content":6019},[6020],{"text":6021,"type":707},"The Jab should be making contact with your target as your foot hits the ground",{"type":831,"content":6023},[6024],{"type":703,"content":6025},[6026],{"text":6027,"type":707},"Power for the Jab is generated by pushing off the ball of your rear foot and shifting your weight forward onto your lead foot",{"type":831,"content":6029},[6030],{"type":703,"content":6031},[6032],{"text":6033,"type":707},"Once the punch hits, retract your punching hand back to guard, and step forward with your rear leg 2 inches",{"type":757,"attrs":6035,"content":6036},{"level":819},[6037],{"text":6038,"type":707},"4. 1, 2 Forward and Backward",{"type":828,"content":6040},[6041,6046,6064],{"type":831,"content":6042},[6043],{"type":703,"content":6044},[6045],{"text":5871,"type":707},{"type":831,"content":6047},[6048,6051],{"type":703,"content":6049},[6050],{"text":6013,"type":707},{"type":828,"content":6052},[6053,6058],{"type":831,"content":6054},[6055],{"type":703,"content":6056},[6057],{"text":6021,"type":707},{"type":831,"content":6059},[6060],{"type":703,"content":6061},[6062],{"text":6063,"type":707},"Power for the Jab is generated by pushing off the ball of your rear foot and shifting your weight forward onto your lead foot, similar to the Step and Jab",{"type":831,"content":6065},[6066,6070],{"type":703,"content":6067},[6068],{"text":6069,"type":707},"Once the punch hits, retract your punching hand back to guard, and step forward with your rear leg 2 inches, pivoting your hips in the air, while simultaneously throwing a Cross punch (2)",{"type":828,"content":6071},[6072],{"type":831,"content":6073},[6074],{"type":703,"content":6075},[6076],{"text":6077,"type":707},"This same process can be used for the step forward and Jab movement, or the step backward and Jab-Cross movement, except you will lead with your rear leg",{"type":703,"content":6079},[6080,6084],{"text":6081,"type":707,"marks":6082},"Key tip",[6083],{"type":3189},{"text":6085,"type":707},": When performing the Jab-Cross backward, make sure to land your lead foot back 2 inches (to come to balance) before throwing the Cross.",{"type":757,"attrs":6087,"content":6088},{"level":819},[6089,6091],{"text":6090,"type":707},"5. Lateral Stepping",{"type":2373},{"type":1221,"attrs":6093},{"id":5833,"body":6094},[6095],{"_uid":6096,"image":6097,"component":1233,"copyright_details":6101},"i-ac04ab04-c01b-4737-bef6-78af6e71cf3a",{"id":6098,"alt":6099,"name":7,"focus":48,"title":6099,"filename":6100,"copyright":7,"fieldtype":50},3612900,"Tommy Duquette Doing Lateral Stepping","https://a.storyblok.com/f/115220/1100x1100/8ac734bc48/lateral_stepping.png",[],{"type":828,"content":6103},[6104,6109,6115,6121],{"type":831,"content":6105},[6106],{"type":703,"content":6107},[6108],{"text":5871,"type":707},{"type":831,"content":6110},[6111],{"type":703,"content":6112},[6113],{"text":6114,"type":707},"These steps are performed in an orthodox stance; the opposite would hold true for a southpaw stance",{"type":831,"content":6116},[6117],{"type":703,"content":6118},[6119],{"text":6120,"type":707},"Moving laterally to lead leg side (left): With your lead foot, take a 2-inch step laterally (left), followed immediately by a small 2-inch step with your rear foot in the same direction",{"type":831,"content":6122},[6123],{"type":703,"content":6124},[6125],{"text":6126,"type":707},"Moving laterally to trail leg side (right): With your rear foot, take a 2-inch step laterally (right), followed immediately by a small 2-inch step with your lead foot in the same direction",{"type":703,"content":6128},[6129,6133],{"text":6130,"type":707,"marks":6131},"Key focus",[6132],{"type":3189},{"text":6134,"type":707},": Same as forward and backward movements, make sure each step with both feet are the same distance to remain in an athletic boxing stance",{"type":757,"attrs":6136,"content":6137},{"level":819},[6138],{"text":6139,"type":707},"6. 1, 2 Lateral Left and Right",{"type":828,"content":6141},[6142,6147,6153,6159,6173],{"type":831,"content":6143},[6144],{"type":703,"content":6145},[6146],{"text":5871,"type":707},{"type":831,"content":6148},[6149],{"type":703,"content":6150},[6151],{"text":6152,"type":707},"Step laterally towards your lead side (left) by performing a 2-inch step ",{"type":831,"content":6154},[6155],{"type":703,"content":6156},[6157],{"text":6158,"type":707},"As your lead foot hits the ground, the Jab should be making contact with your target",{"type":831,"content":6160},[6161,6165],{"type":703,"content":6162},[6163],{"text":6164,"type":707},"Once the punch hits, retract your punching hand back to guard, while stepping laterally (left) with your rear leg ",{"type":828,"content":6166},[6167],{"type":831,"content":6168},[6169],{"type":703,"content":6170},[6171],{"text":6172,"type":707},"These are the steps for the Lateral Step and Jab",{"type":831,"content":6174},[6175,6179],{"type":703,"content":6176},[6177],{"text":6178,"type":707},"If performing a lateral 1, 2: As you come back to a balanced stance (once your rear leg touches the ground), throw the Cross",{"type":828,"content":6180},[6181],{"type":831,"content":6182},[6183],{"type":703,"content":6184},[6185],{"text":6186,"type":707},"This same process can be used for the lateral 1, 2 to your right side (rear) as well",{"type":703,"content":6188},[6189,6192],{"text":6081,"type":707,"marks":6190},[6191],{"type":3189},{"text":6193,"type":707},": When performing the 1, 2 rear lateral, make sure that your lead foot hits the ground to set and you come to balance before throwing the Cross. The rhythm should be: Jab (1), Set, Cross (2).",{"type":757,"attrs":6195,"content":6196},{"level":759},[6197,6199],{"text":6198,"type":707},"Footwork Tips",{"type":2373},{"type":1221,"attrs":6201},{"id":5833,"body":6202},[6203],{"_uid":6204,"image":6205,"component":1233,"copyright_details":6209},"i-fe8085da-af96-4a58-9f06-5e1d67bc5849",{"id":6206,"alt":6207,"name":7,"focus":48,"title":6207,"filename":6208,"copyright":7,"fieldtype":50},3612903,"Tommy Duquette Explaining Footwork Tips","https://a.storyblok.com/f/115220/1100x1100/ad9d75ef34/footwork_tips.png",[],{"type":828,"content":6211},[6212,6218,6224],{"type":831,"content":6213},[6214],{"type":703,"content":6215},[6216],{"text":6217,"type":707},"As you step laterally around your heavy bag, your movement should be in a circular motion so you are always facing the bag",{"type":831,"content":6219},[6220],{"type":703,"content":6221},[6222],{"text":6223,"type":707},"For beginners, practice these movements slowly, and occasionally double-check to make sure that your feet are in your proper stance",{"type":831,"content":6225},[6226],{"type":703,"content":6227},[6228],{"text":6229,"type":707},"Your lead hand and lead shoulder should always be facing your target (in this case, your heavy bag)",{"type":757,"attrs":6231,"content":6232},{"level":759},[6233],{"text":6234,"type":707},"Keep Moving!",{"type":703,"content":6236},[6237,6239,6245,6247,6253],{"text":6238,"type":707},"Tommy’s basic ",{"text":6240,"type":707,"marks":6241},"boxing footwork drills",[6242],{"type":712,"attrs":6243},{"href":6244,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/three-3-boxing-footwork-drills-with-flo-master/",{"text":6246,"type":707}," will help you become not only a better ",{"text":6248,"type":707,"marks":6249},"defensive",[6250],{"type":712,"attrs":6251},{"href":6252,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-drills/",{"text":6254,"type":707}," fighter but an offensive one as well. Visualization can help you master these movements--pretend you're in the ring, chasing down, or avoiding your opponent!",{"type":703,"content":6256},[6257,6259,6263,6265,6269],{"text":6258,"type":707},"Reach out to Tommy and the other Trainers in the ",{"text":4939,"type":707,"marks":6260},[6261],{"type":712,"attrs":6262},{"href":4943,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":6264,"type":707}," with any questions on these drills or other boxing movements. If you’re not sure where to start in your fitness journey, check out our boxing and kickboxing workouts from ",{"text":912,"type":707,"marks":6266},[6267],{"type":712,"attrs":6268},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":6270,"type":707},"!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6272,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6277,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6273,"component":118,"meta_info":6274,"meta_title":7,"block_image":6275,"cover_image":6276,"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},[],[],"2022-01-28 00:00",{"_uid":6281,"title":5733,"plugin":43,"description":6282},"128960a2-2738-4035-acbc-22ee99a6ecd6","6 boxing footwork drills to add to your training. Master these simple, basic footwork movements to float around the ring and become a better all-around boxer.",{"id":6284,"alt":5733,"name":7,"focus":48,"title":5733,"filename":6285,"copyright":7,"fieldtype":50},3612889,"https://a.storyblok.com/f/115220/2400x990/77ce9fce37/beginner-drills-for-enhancing-your-boxing-footwork.png","beginner-drills-for-enhancing-your-boxing-footwork","blogs/beginner-drills-for-enhancing-your-boxing-footwork",-3340,[949,1701],"ee27255b-3043-4903-b27e-f2d15e4ebc65","2022-01-28T02:20:00.000Z",[],{"name":6294,"created_at":6295,"published_at":6296,"updated_at":6297,"id":6298,"uuid":6299,"content":6300,"slug":6670,"full_slug":6671,"sort_by_date":48,"position":6672,"tag_list":6673,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":6674,"first_published_at":6675,"release_id":48,"lang":60,"path":2592,"alternates":6676,"default_full_slug":48,"translated_slugs":48},"How To Throw Boxing Jab & Cross Punches","2022-01-05T09:48:12.159Z","2022-09-26T19:54:43.318Z","2022-09-26T19:54:43.364Z",95997925,"ed353159-7d04-4309-9287-a9ff1e096143",{"_uid":6301,"faqs":6302,"title":6294,"topic":6331,"author":2647,"content":6346,"category":6655,"schedule":6663,"component":934,"meta_info":6664,"cover_image":6667,"description":6666},"190dadf1-1745-41e1-a785-a4d36eb0c681",[6303,6307,6311,6315,6319,6323,6327],{"_uid":6304,"answer":6305,"question":6306,"component":670},"3a94b75d-29f3-4f38-af61-e3fb521d42a9","In order to become a great boxer, or even a beginner trying to master the sweet science, it always comes down to the fundamentals. Once you can master the basics it makes it that much easier to get even more out of your at-home boxing workouts. You need to lay the groundwork and build a strong foundation before trying to build a house. The same goes with boxing and the fundamentals, especially of boxing technique. Like Manny Pacquiao once said, “If you work hard in training, the fight is easy.”\n\nToday FightCamp Co-Founder and Trainer Tommy Duquette is going to break down step-by-step how to properly throw the Jab and the Cross, the two most basic punches in a boxer's arsenal. In fact, when Tommy started boxing, these were the only two punches he was allowed to throw during his first month of training. That's how important they are and why an emphasis on their technique should be mastered before moving on to more complex punch combinations and executions.","How do you throw boxing jab and cross punches?",{"_uid":6308,"answer":6309,"question":6310,"component":670},"7b1b05db-d073-4518-b634-ddda3e6d696f","Here is a quick review of the punch count number system. Basically, each different type of boxing punch is assigned a different number.\n\nPUNCH NUMBER SYSTEM\n1 - Jab\n2 - Cross\n3 - Lead Hook\n4 - Rear Hook\n5 - Lead Uppercut\n6 - Rear Uppercut","What is the punch count number system?",{"_uid":6312,"answer":6313,"question":6314,"component":670},"7175c37a-90c2-415f-aa99-96aa7c898f97","The Jab is the most important punch in boxing. It sets you up for both offense and defense. The power for the Jab is generated from the ground up. The Jab is thrown in a straight line, from the point of origin, towards your target. Once thrown, you immediately bring your hands back to guard.","What is the jab in boxing?",{"_uid":6316,"answer":6317,"question":6318,"component":670},"8bb6dbf5-553b-4576-ba3a-654fc75a3f49","Here’s how to execute a boxing jab properly:\n- From an Orthodox boxer’s stance, put your hands up in a guard and come into your fighting position\n- Focus on pushing off the ball of your back (right foot) as you transfer your weight forward\n- As the punch is thrown, focus on turning your knuckles over in mid-air, snapping your wrist, to get some extra “pop” on the punch\n\nKey technique focus: As you throw the Jab, be sure to “tuck” your chin into your lead (left) shoulder, while simultaneously keeping your rear (right) hand up near the chin to block any counter punches and your rear (right) elbow tucked close to your body.","How do you throw a jab in boxing?",{"_uid":6320,"answer":6321,"question":6322,"component":670},"bfe43dfb-5ecb-458f-81f7-aa79336b0ad4","The Cross is very similar to a Jab and is used more so as a power punch. When you throw the Cross, focus on punching in a straight line, from your face to the target. Just as with the Jab, once you throw the Cross, you immediately bring your hands back to guard.","What is the cross in boxing?",{"_uid":6324,"answer":6325,"question":6326,"component":670},"ae20ca7f-ba52-496d-b3ca-cbb905b71be7","Here is how to properly throw a cross in boxing:\n- From an Orthodox boxer’s stance, put your hands up in a guard and come into your fighting position\n- Focus on pushing off the ball of your rear foot as you transfer your weight forward onto your lead foot\n- As the punch is thrown, focus on turning your knuckles over in mid-air, snapping your wrist, to get some extra “pop” on the punch\n\nKey technique focus: The trick to getting power on the Cross is to push off of your rear foot, as if you are squishing a bug on the ground and pivoting on your foot, transferring power to the lead leg, engaging the core and rotating the hips. Try to not lean forward when adding power to the punch. Instead, imagine a rod running from the ceiling to the ground, running right through your head (you cannot move forward/backward/side-to-side). To generate the power in the punch, focus on rotation and using your core and hips.","How do you throw a cross in boxing?",{"_uid":6328,"answer":6329,"question":6330,"component":670},"09391191-92ce-41c0-8061-c8017da2698c","As you progress on your boxing journey, you'll notice that punch combinations should flow logically, and the Jab - Cross (1 - 2) punch combo is the most basic and fundamental combo there is.\n- From an Orthodox boxer’s stance, put your hands up in a guard and come into your fighting position\n- As you throw the Jab, keep your weight on your rear (right) foot to load you up and save that as “ammo” (power) for your cross\n- Make sure to immediately return your right hand back, in a straight line, to your face\n- Now that you saved that punch power, focus on pushing off the ball of your rear foot as you transfer your weight forward onto your lead foot\n- As the punch (Cross) is thrown, focus on turning your knuckles over in mid-air, snapping your wrist, to get some extra “pop” on the punch\n- Practice the combo a few times slowly to perfect timing, technique, weight transfer, and power\n\nKey technique focus: As you throw the Jab, you'll notice that it sets you up for a Cross combination. Be sure to “tuck” your chin into your right shoulder, while simultaneously keeping your lead (left) hand up near the chin to block any counter punches. Keep your lead (left) elbow tucked close to your body.","Jab - Cross | 1 - 2 Punch Combo",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":6332,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":6344,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":6345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":6333,"component":39,"meta_info":6341,"block_image":6342,"cover_image":6343,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6334,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6339,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6340,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6335,"component":118,"meta_info":6336,"meta_title":7,"block_image":6337,"cover_image":6338,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":6347},[6348,6368,6373,6384,6389,6402,6412,6417,6422,6427,6432,6437,6442,6447,6459,6465,6475,6487,6507,6515,6521,6531,6534,6552,6559,6564,6569,6579,6591,6628,6635,6639,6644],{"type":703,"content":6349},[6350,6352,6358,6360,6366],{"text":6351,"type":707},"In order to become a great boxer, or even a beginner trying to master the ",{"text":6353,"type":707,"marks":6354},"sweet science",[6355],{"type":712,"attrs":6356},{"href":6357,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term/",{"text":6359,"type":707},", it always comes down to the fundamentals. Once you can master the basics it makes it that much easier to get even more out of your at-home boxing workouts. You need to lay the groundwork and build a strong foundation before trying to build a house. The same goes with boxing and the ",{"text":6361,"type":707,"marks":6362},"fundamentals",[6363],{"type":712,"attrs":6364},{"href":6365,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/5-basic-boxing-techniques-to-learn-at-home-during-quarantine/",{"text":6367,"type":707},", especially of boxing technique. Like Manny Pacquiao once said, “If you work hard in training, the fight is easy.”",{"type":703,"content":6369},[6370,6372],{"text":6371,"type":707},"Today FightCamp Co-Founder and Trainer Tommy Duquette is going to break down step-by-step how to properly throw the Jab and the Cross, the two most basic punches in a boxer's arsenal. In fact, when Tommy started boxing, these were the only two punches he was allowed to throw during his first month of training. That's how important they are and why an emphasis on their technique should be mastered before moving on to more complex punch combinations and executions.",{"type":2373},{"type":1221,"attrs":6374},{"id":6375,"body":6376},"a9a20fa3-88e7-4204-b343-0ad6e3d5399d",[6377],{"_uid":6378,"link":6379,"image":6380,"title":6382,"component":2675},"i-41cf613b-6e07-45e1-8b84-4c3630008827",{"id":7,"url":2958,"linktype":13,"fieldtype":14,"cached_url":2958},{"id":6381,"alt":6382,"name":7,"focus":48,"title":6382,"filename":6383,"copyright":7,"fieldtype":50},3600719,"How to Punch: Jab & Cross Beginner Boxing Tutorial","https://a.storyblok.com/f/115220/1244x700/d0d8f58d9e/how-to-punch-jab-cross-beginner-boxing-tutorial-youtube.png",{"type":757,"attrs":6385,"content":6386},{"level":759},[6387],{"text":6388,"type":707},"What Is The Punch Count Number System?",{"type":703,"content":6390},[6391,6393,6399,6401],{"text":6392,"type":707},"Before we get started, here is a quick review of the punch count number system. Basically, each different type of ",{"text":6394,"type":707,"marks":6395},"boxing punch",[6396],{"type":712,"attrs":6397},{"href":6398,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":6400,"type":707}," is assigned a different number.",{"type":2373},{"type":1221,"attrs":6403},{"id":6375,"body":6404},[6405],{"_uid":6406,"image":6407,"component":1233,"copyright_details":6411},"i-9eb1354c-bc94-4932-8c0e-4f9e7282fe5f",{"id":6408,"alt":6409,"name":7,"focus":48,"title":6409,"filename":6410,"copyright":7,"fieldtype":50},3600720,"Boxing Punch Number System","https://a.storyblok.com/f/115220/1100x1100/a73d60c0ff/punch_number_system.png",[],{"type":757,"attrs":6413,"content":6414},{"level":759},[6415],{"text":6416,"type":707},"Punch Number System",{"type":757,"attrs":6418,"content":6419},{"level":819},[6420],{"text":6421,"type":707},"1 - Jab",{"type":757,"attrs":6423,"content":6424},{"level":819},[6425],{"text":6426,"type":707},"2 - Cross",{"type":757,"attrs":6428,"content":6429},{"level":819},[6430],{"text":6431,"type":707},"3 - Lead Hook",{"type":757,"attrs":6433,"content":6434},{"level":819},[6435],{"text":6436,"type":707},"4 - Rear Hook",{"type":757,"attrs":6438,"content":6439},{"level":819},[6440],{"text":6441,"type":707},"5 - Lead Uppercut",{"type":757,"attrs":6443,"content":6444},{"level":819},[6445],{"text":6446,"type":707},"6 - Rear Uppercut",{"type":703,"content":6448},[6449,6451,6457],{"text":6450,"type":707},"Note: The punches taught by Tommy during this breakdown are performed from an Orthodox (right-handed boxer) fighting stance. The inverse would hold true for a southpaw (left-handed boxer). If you're unfamiliar with the proper stance for you, check out this ",{"text":6452,"type":707,"marks":6453},"YouTube video",[6454],{"type":712,"attrs":6455},{"href":6456,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://www.youtube.com/watch?v=SjLXzCpRS8U&t=0s",{"text":6458,"type":707}," discussing the boxing stance basics.",{"type":757,"attrs":6460,"content":6461},{"level":759},[6462,6464],{"text":6463,"type":707},"The Jab | 1",{"type":2373},{"type":1221,"attrs":6466},{"id":6375,"body":6467},[6468],{"_uid":6469,"image":6470,"component":1233,"copyright_details":6474},"i-83c2008f-8a80-48c5-9a30-2595ce62a5f5",{"id":6471,"alt":6472,"name":7,"focus":48,"title":6472,"filename":6473,"copyright":7,"fieldtype":50},3600721,"Boxing Jab Punch","https://a.storyblok.com/f/115220/1100x1100/88499532c2/boxing_jab_punch.png",[],{"type":703,"content":6476},[6477,6479,6485],{"text":6478,"type":707},"The Jab is the most important punch in boxing. It sets you up for both offense and defense. The power for the Jab is generated from the ground up. The ",{"text":6480,"type":707,"marks":6481},"Jab",[6482],{"type":712,"attrs":6483},{"href":6484,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":6486,"type":707}," is thrown in a straight line, from the point of origin, towards your target. Once thrown, you immediately bring your hands back to guard. Here’s how to execute it properly:",{"type":828,"content":6488},[6489,6495,6501],{"type":831,"content":6490},[6491],{"type":703,"content":6492},[6493],{"text":6494,"type":707},"From an Orthodox boxer’s stance, put your hands up in a guard and come into your fighting position",{"type":831,"content":6496},[6497],{"type":703,"content":6498},[6499],{"text":6500,"type":707},"Focus on pushing off the ball of your back (right foot) as you transfer your weight forward",{"type":831,"content":6502},[6503],{"type":703,"content":6504},[6505],{"text":6506,"type":707},"As the punch is thrown, focus on turning your knuckles over in mid-air, snapping your wrist, to get some extra “pop” on the punch",{"type":703,"content":6508},[6509,6513],{"text":6510,"type":707,"marks":6511},"Key technique focus",[6512],{"type":3189},{"text":6514,"type":707},": As you throw the Jab, be sure to “tuck” your chin into your lead (left) shoulder, while simultaneously keeping your rear (right) hand up near the chin to block any counter punches and your rear (right) elbow tucked close to your body.",{"type":757,"attrs":6516,"content":6517},{"level":759},[6518,6520],{"text":6519,"type":707},"The Cross | 2",{"type":2373},{"type":1221,"attrs":6522},{"id":6375,"body":6523},[6524],{"_uid":6525,"image":6526,"component":1233,"copyright_details":6530},"i-bc9f1af1-f668-45dd-8805-9a9aab36d567",{"id":6527,"alt":6528,"name":7,"focus":48,"title":6528,"filename":6529,"copyright":7,"fieldtype":50},3600723,"Boxing Cross Punch","https://a.storyblok.com/f/115220/1100x1100/59c483acba/boxing_cross_punch.png",[],{"type":703,"content":6532},[6533],{"text":6321,"type":707},{"type":828,"content":6535},[6536,6541,6547],{"type":831,"content":6537},[6538],{"type":703,"content":6539},[6540],{"text":6494,"type":707},{"type":831,"content":6542},[6543],{"type":703,"content":6544},[6545],{"text":6546,"type":707},"Focus on pushing off the ball of your rear foot as you transfer your weight forward onto your lead foot",{"type":831,"content":6548},[6549],{"type":703,"content":6550},[6551],{"text":6506,"type":707},{"type":703,"content":6553},[6554,6557],{"text":6510,"type":707,"marks":6555},[6556],{"type":3189},{"text":6558,"type":707},": The trick to getting power on the Cross is to push off of your rear foot, as if you are squishing a bug on the ground and pivoting on your foot, transferring power to the lead leg, engaging the core and rotating the hips. Try to not lean forward when adding power to the punch. Instead, imagine a rod running from the ceiling to the ground, running right through your head (you cannot move forward/backward/side-to-side). To generate the power in the punch, focus on rotation and using your core and hips.",{"type":757,"attrs":6560,"content":6561},{"level":759},[6562],{"text":6563,"type":707},"Punch Combination",{"type":757,"attrs":6565,"content":6566},{"level":819},[6567,6568],{"text":6330,"type":707},{"type":2373},{"type":1221,"attrs":6570},{"id":6375,"body":6571},[6572],{"_uid":6573,"image":6574,"component":1233,"copyright_details":6578},"i-7079c1eb-92c7-44bf-b7e0-119c8378f0c7",{"id":6575,"alt":6576,"name":7,"focus":48,"title":6576,"filename":6577,"copyright":7,"fieldtype":50},3600752,"Jab - Cross Punch Combination","https://a.storyblok.com/f/115220/1380x700/1d2f4ea2f9/jab_cross_combination.png",[],{"type":703,"content":6580},[6581,6583,6589],{"text":6582,"type":707},"As you progress on your boxing journey, you'll notice that ",{"text":6584,"type":707,"marks":6585},"punch combinations",[6586],{"type":712,"attrs":6587},{"href":6588,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1/",{"text":6590,"type":707}," should flow logically, and the Jab - Cross (1 - 2) punch combo is the most basic and fundamental combo there is.",{"type":828,"content":6592},[6593,6598,6604,6610,6616,6622],{"type":831,"content":6594},[6595],{"type":703,"content":6596},[6597],{"text":6494,"type":707},{"type":831,"content":6599},[6600],{"type":703,"content":6601},[6602],{"text":6603,"type":707},"As you throw the Jab, keep your weight on your rear (right) foot to load you up and save that as “ammo” (power) for your cross",{"type":831,"content":6605},[6606],{"type":703,"content":6607},[6608],{"text":6609,"type":707},"Make sure to immediately return your right hand back, in a straight line, to your face",{"type":831,"content":6611},[6612],{"type":703,"content":6613},[6614],{"text":6615,"type":707},"Now that you saved that punch power, focus on pushing off the ball of your rear foot as you transfer your weight forward onto your lead foot",{"type":831,"content":6617},[6618],{"type":703,"content":6619},[6620],{"text":6621,"type":707},"As the punch (Cross) is thrown, focus on turning your knuckles over in mid-air, snapping your wrist, to get some extra “pop” on the punch",{"type":831,"content":6623},[6624],{"type":703,"content":6625},[6626],{"text":6627,"type":707},"Practice the combo a few times slowly to perfect timing, technique, weight transfer, and power",{"type":703,"content":6629},[6630,6633],{"text":6510,"type":707,"marks":6631},[6632],{"type":3189},{"text":6634,"type":707},": As you throw the Jab, you'll notice that it sets you up for a Cross combination. Be sure to “tuck” your chin into your right shoulder, while simultaneously keeping your lead (left) hand up near the chin to block any counter punches. Keep your lead (left) elbow tucked close to your body.",{"type":703,"content":6636},[6637],{"text":6638,"type":707},"And there you have it! The Jab and the Cross punches in boxing: the two most important punches to learn and master when starting out, or honing the skills in becoming a master boxer! Practice these movements slowly in the mirror to fully nail the proper technique and do so as often as you need to.",{"type":757,"attrs":6640,"content":6641},{"level":759},[6642],{"text":6643,"type":707},"Ready For More Boxing Training?",{"type":703,"content":6645},[6646,6648,6653],{"text":6647,"type":707},"If you love these punch technique breakdowns and want to train with Tommy, be sure to ",{"text":6649,"type":707,"marks":6650},"join FightCamp",[6651],{"type":712,"attrs":6652},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":6654,"type":707}," and get ready to take your fighting skills to the next level!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6656,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6661,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6662,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6657,"component":118,"meta_info":6658,"meta_title":7,"block_image":6659,"cover_image":6660,"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},[],[],"2022-01-25 00:00",{"_uid":6665,"title":6294,"plugin":43,"description":6666},"10e81ba1-bb22-44cb-9d88-c1d9b1702c5e","Follow along as FightCamp Co-Founder and Trainer Tommy Duquette breaks down the fundamentals of throwing the jab and the cross!",{"id":6668,"alt":6294,"name":7,"focus":48,"title":6294,"filename":6669,"copyright":7,"fieldtype":50},3600718,"https://a.storyblok.com/f/115220/2400x990/fda9dee5a7/how-to-throw-boxing-jab-cross-punches.png","how-to-throw-boxing-jab-cross-punches","blogs/how-to-throw-boxing-jab-cross-punches",-3270,[949,1701],"19ddf761-5040-4af1-8117-6b1c5d7d1b92","2022-01-25T02:20:00.000Z",[],{"name":6678,"created_at":6679,"published_at":6680,"updated_at":6681,"id":6682,"uuid":6683,"content":6684,"slug":7264,"full_slug":7265,"sort_by_date":48,"position":7266,"tag_list":7267,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":7268,"first_published_at":7269,"release_id":48,"lang":60,"path":2592,"alternates":7270,"default_full_slug":48,"translated_slugs":48},"Kick Up Your Cardio With This All-Level Kickboxing Workout","2022-01-03T13:50:10.683Z","2022-09-26T19:55:08.498Z","2022-09-26T19:55:08.543Z",95635596,"c451f7ad-d5f9-42e9-953e-80251cff57b8",{"_uid":6685,"faqs":6686,"title":6678,"topic":6732,"author":6747,"content":6748,"category":7249,"schedule":7257,"component":934,"meta_info":7258,"cover_image":7261,"description":7260},"4ab457c2-b612-44da-9ca3-f46262b1e878",[6687,6690,6693,6696,6700,6704,6708,6712,6716,6720,6724,6728],{"_uid":6688,"answer":6689,"question":6678,"component":670},"44aad627-2cb4-431d-b352-c6960c4af97b","Looking to shake up your cardio routine? Whether you’re a seasoned kickboxer or are new to the sport, this 5-round full-body workout will target nearly all of your muscle groups, burn calories, and leave you sweaty and hungry for more!\n\nThis cardio kickboxing workout can be done at the gym, at home with at-home boxing equipment, or with zero equipment! If you’re using a heavy bag, make sure to properly wrap your hands and use the appropriate boxing gloves.\n\nFor a zero equipment option, shadowbox in the air in front of you, envisioning your opponent about arm’s length away. Beginner kickboxers may want to start out with the zero-equipment option, while intermediate and advanced kickboxers can choose the best way to challenge themselves.",{"_uid":6691,"answer":6692,"question":6318,"component":670},"c5d93e03-33c7-4a47-9a45-0087d8f9da24","To throw a jab in boxing, punch straight out with your lead hand, protecting your face with your rear hand.",{"_uid":6694,"answer":6695,"question":6326,"component":670},"2abeeda0-b425-4fd7-8b23-25b15ba4e3a1","To throw a cross in boxing, punch straight out with your rear hand, protecting your face with your lead hand.",{"_uid":6697,"answer":6698,"question":6699,"component":670},"02a0e078-271e-40c2-82e9-594c6dab4068","To throw a lead hook in boxing, hook your lead arm around to hit the bag on the side, keeping your elbow level with your shoulder and your fist level like you’re holding a cup of coffee.","How do you throw a lead hook in boxing?",{"_uid":6701,"answer":6702,"question":6703,"component":670},"d30427c1-b5de-46d5-a696-f16b545c9e26","To do a rear kick in boxing, follow these steps:\n- Step your lead foot out at a 45-degree angle\n- Bring your lead rear arm across your body in a choking motion\n- Rip your arm back as you kick the bag with your rear leg, making sure your shin connects with the bag (not your foot)","How do you do a rear kick in boxing?",{"_uid":6705,"answer":6706,"question":6707,"component":670},"0f71d09e-09e2-4030-810f-757b700bfedf","To do a switch kick in boxing, follow these steps:\n- From your boxing stance, hop and switch your feet\n- Step your new lead foot forward at a 45-degree angle\n- Choke and rip with your now rear arm as you kick with your now rear leg.\n- Return to your original stance","How do you do a switch kick in boxing?",{"_uid":6709,"answer":6710,"question":6711,"component":670},"330f8104-65ad-4a1e-9e3e-26edddf788fc","To jump rope, hold a jump rope in your hands at hip level and swing the jump rope, jumping as the rope hits the ground beneath your feet.","How do you jump rope?",{"_uid":6713,"answer":6714,"question":6715,"component":670},"402c4218-eaaa-413e-acd8-0f2b67fe84df","To do scissor kicks, follow these steps:\n- Lie on your back with your hands under your glutes or lower back for support\n- Point your toes, extend your legs, and use your whole core to lift both legs up straight at a 45-degree angle\n- Lower your right leg back towards the floor, pausing a few inches above the ground\n- Raise your right leg back up as you lower your left leg in a ‘scissor’ motion and repeat","How do you do scissor kicks?",{"_uid":6717,"answer":6718,"question":6719,"component":670},"2177a131-96f8-4f2b-8918-2b1086b0964b","To do side bends, follow these steps:\n- Standing hip-width apart, reach your left arm straight overhead\n- Bend your torso to the right in a reaching motion, keeping your upper body facing straight ahead\n- Hold and switch sides","How do you do a side bend?",{"_uid":6721,"answer":6722,"question":6723,"component":670},"94c2e94d-8375-440d-8d3d-62be701fe3b2","To do a knee-to-chest stretch, follow these steps:\n- Lie on your back with your legs extended and pull one of your knees into your chest while keeping your opposite leg straight out and your lower back pressed to the floor\n- Hold for 30 seconds and switch knees","How do you do a knee-to-chest stretch?",{"_uid":6725,"answer":6726,"question":6727,"component":670},"a82c06a1-ee30-4def-a2dc-e9ad9cb3a339","To do child's pose, follow these steps:\n- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for as long as you’d like","How do you do child's pose?",{"_uid":6729,"answer":6730,"question":6731,"component":670},"675160fb-5699-4b16-8c9a-32afa71660f7","Warm-Up (3 MINUTES)\n- Jump Rope / (No Equipment: High Knees) (1 minute)\n- Sit-Ups (30 seconds)\n- Jump Rope/High Knees (1 minute)\n- Sit-Ups (30 seconds)\nRound 1 (3 MINUTES)\n- Jab - Cross | 1 - 2 Combo (10 reps)\n- Push-Ups (10 reps)\n- Rest (30 seconds)\nRound 2 (3 MINUTES)\n- Jab - Cross - Lead Hook | 1 - 2 - 3 Combo (10 reps)\n- Jumping Jacks (10 reps)\n- Rest (30 seconds)\nRound 3 (3 MINUTES)\n- Lead Body Hook - Rear Body Hook - Lead Head Hook - Rear Head Hook Combo (10 reps)\n- Mountain Climbers (10 reps)\n- Rest (30 seconds)\nRound 4 (3 MINUTES) \n- Jab - Cross - Lead Hook - Rear Kick | 1 - 2 - 3 - RK Combo (10 reps)\n- Jump Lunges (10 reps)\n- Rest (30 seconds)\nRound 5 (3 MINUTES)\n- Jab - Cross - Lead Hook - Cross - Switch Kick | 1 - 2 - 3 - 2 - SK Combo (10 reps)\n- Burpees (5 reps)\nCool Down\n- Side Bend (30 seconds each side)\n- Knee-To-Chest Stretch (30 seconds each side)\n- Child’s Pose (1 minute)","All-Level Kickboxing Workout",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":6733,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":6745,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":6746,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":6734,"component":39,"meta_info":6742,"meta_title":164,"block_image":6743,"cover_image":6744,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":6735,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":6740,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":6741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":6736,"component":118,"meta_info":6737,"meta_title":7,"block_image":6738,"cover_image":6739,"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":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":700,"content":6749},[6750,6754,6765,6785,6791,6802,6814,6818,6826,6830,6838,6842,6850,6855,6875,6879,6884,6910,6915,6923,6928,6954,6959,6979,6984,6998,7003,7041,7047,7057,7069,7073,7078,7083,7088,7093,7097,7102,7107,7112,7117,7122,7127,7132,7136,7141,7146,7151,7155,7160,7165,7170,7174,7179,7184,7189,7194,7199,7204,7209,7213,7218],{"type":703,"content":6751},[6752],{"text":6753,"type":707},"Looking to shake up your cardio routine? Whether you’re a seasoned kickboxer or are new to the sport, this 5-round full-body workout will target nearly all of your muscle groups, burn calories, and leave you sweaty and hungry for more!",{"type":703,"content":6755},[6756,6758,6763],{"text":6757,"type":707},"This cardio kickboxing workout can be done at the gym, with ",{"text":6759,"type":707,"marks":6760},"at-home boxing equipment",[6761],{"type":712,"attrs":6762},{"href":916,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":6764,"type":707},", or with zero equipment! If you’re using a heavy bag, make sure to properly wrap your hands and use the appropriate boxing gloves.",{"type":703,"content":6766},[6767,6769,6775,6777,6783],{"text":6768,"type":707},"For a zero equipment option, shadowbox in the air in front of you, envisioning your opponent about arm’s length away. ",{"text":6770,"type":707,"marks":6771},"Beginner",[6772],{"type":712,"attrs":6773},{"href":6774,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/best-at-home-kickboxing-workout-for-beginners/",{"text":6776,"type":707}," kickboxers may want to start out with the zero-equipment option, while ",{"text":6778,"type":707,"marks":6779},"intermediate and advanced",[6780],{"type":712,"attrs":6781},{"href":6782,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-high-intensity-kickboxing-workout-kicks-only/",{"text":6784,"type":707}," kickboxers can choose the best way to challenge themselves.",{"type":757,"attrs":6786,"content":6787},{"level":759},[6788,6790],{"text":6789,"type":707},"The Movements",{"type":2373},{"type":1221,"attrs":6792},{"id":6793,"body":6794},"d4506851-e2bd-44d7-b122-4d1393984262",[6795],{"_uid":6796,"image":6797,"component":1233,"copyright_details":6801},"i-10808336-b465-4c1c-842f-9993b4606469",{"id":6798,"alt":6799,"name":7,"focus":48,"title":6799,"filename":6800,"copyright":7,"fieldtype":50},3594811,"Aaron Swenson Throwing a Jab","https://a.storyblok.com/f/115220/1100x1100/7d51a96eee/boxing_jab.png",[],{"type":703,"content":6803},[6804,6806,6812],{"text":6805,"type":707},"Before we start throwing punches, let’s go over the ",{"text":6807,"type":707,"marks":6808},"kickboxing movements",[6809],{"type":712,"attrs":6810},{"href":6811,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/three-3-kickboxing-techniques-using-strikes-and-kicks/",{"text":6813,"type":707}," you’ll use in this cardio workout:",{"type":757,"attrs":6815,"content":6816},{"level":819},[6817],{"text":6480,"type":707},{"type":828,"content":6819},[6820],{"type":831,"content":6821},[6822],{"type":703,"content":6823},[6824],{"text":6825,"type":707},"Punch straight out with your lead hand, protecting your face with your rear hand",{"type":757,"attrs":6827,"content":6828},{"level":819},[6829],{"text":2954,"type":707},{"type":828,"content":6831},[6832],{"type":831,"content":6833},[6834],{"type":703,"content":6835},[6836],{"text":6837,"type":707},"Punch straight out with your rear hand, protecting your face with your lead hand",{"type":757,"attrs":6839,"content":6840},{"level":819},[6841],{"text":2968,"type":707},{"type":828,"content":6843},[6844],{"type":831,"content":6845},[6846],{"type":703,"content":6847},[6848],{"text":6849,"type":707},"Hook your lead arm around to hit the bag on the side, keeping your elbow level with your shoulder and your fist level like you’re holding a cup of coffee",{"type":757,"attrs":6851,"content":6852},{"level":819},[6853],{"text":6854,"type":707},"Rear Kick",{"type":828,"content":6856},[6857,6863,6869],{"type":831,"content":6858},[6859],{"type":703,"content":6860},[6861],{"text":6862,"type":707},"Step your lead foot out at a 45-degree angle",{"type":831,"content":6864},[6865],{"type":703,"content":6866},[6867],{"text":6868,"type":707},"Bring your lead rear arm across your body in a choking motion",{"type":831,"content":6870},[6871],{"type":703,"content":6872},[6873],{"text":6874,"type":707},"Rip your arm back as you kick the bag with your rear leg, making sure your shin connects with the bag (not your foot)",{"type":703,"content":6876},[6877],{"text":6878,"type":707},"Tip: If you are shadowboxing, kick an imaginary bag and spin 360 degrees, maintaining your balance.",{"type":757,"attrs":6880,"content":6881},{"level":819},[6882],{"text":6883,"type":707},"Switch Kick",{"type":828,"content":6885},[6886,6892,6898,6904],{"type":831,"content":6887},[6888],{"type":703,"content":6889},[6890],{"text":6891,"type":707},"From your boxing stance, hop and switch your feet",{"type":831,"content":6893},[6894],{"type":703,"content":6895},[6896],{"text":6897,"type":707},"Step your new lead foot forward at a 45-degree angle",{"type":831,"content":6899},[6900],{"type":703,"content":6901},[6902],{"text":6903,"type":707},"Choke and rip with your now rear arm as you kick with your now rear leg. ",{"type":831,"content":6905},[6906],{"type":703,"content":6907},[6908],{"text":6909,"type":707},"Return to your original stance",{"type":757,"attrs":6911,"content":6912},{"level":819},[6913],{"text":6914,"type":707},"Jump Rope",{"type":828,"content":6916},[6917],{"type":831,"content":6918},[6919],{"type":703,"content":6920},[6921],{"text":6922,"type":707},"Hold a jump rope in your hands at hip level and swing the jump rope,  jumping as the rope hits the ground beneath your feet",{"type":757,"attrs":6924,"content":6925},{"level":819},[6926],{"text":6927,"type":707},"Scissor Kicks",{"type":828,"content":6929},[6930,6936,6942,6948],{"type":831,"content":6931},[6932],{"type":703,"content":6933},[6934],{"text":6935,"type":707},"Lie on your back with your hands under your glutes or lower back for support",{"type":831,"content":6937},[6938],{"type":703,"content":6939},[6940],{"text":6941,"type":707},"Point your toes, extend your legs, and use your whole core to lift both legs up straight at a 45-degree angle",{"type":831,"content":6943},[6944],{"type":703,"content":6945},[6946],{"text":6947,"type":707},"Lower your right leg back towards the floor, pausing a few inches above the ground",{"type":831,"content":6949},[6950],{"type":703,"content":6951},[6952],{"text":6953,"type":707},"Raise your right leg back up as you lower your left leg in a ‘scissor’ motion and repeat",{"type":757,"attrs":6955,"content":6956},{"level":819},[6957],{"text":6958,"type":707},"Side Bend",{"type":828,"content":6960},[6961,6967,6973],{"type":831,"content":6962},[6963],{"type":703,"content":6964},[6965],{"text":6966,"type":707},"Standing hip-width apart, reach your left arm straight overhead",{"type":831,"content":6968},[6969],{"type":703,"content":6970},[6971],{"text":6972,"type":707},"Bend your torso to the right in a reaching motion, keeping your upper body facing straight ahead ",{"type":831,"content":6974},[6975],{"type":703,"content":6976},[6977],{"text":6978,"type":707},"Hold and switch sides",{"type":757,"attrs":6980,"content":6981},{"level":819},[6982],{"text":6983,"type":707},"Knee-To-Chest Stretch",{"type":828,"content":6985},[6986,6992],{"type":831,"content":6987},[6988],{"type":703,"content":6989},[6990],{"text":6991,"type":707},"Lie on your back with your legs extended and pull one of your knees into your chest while keeping your opposite leg straight out and your lower back pressed to the floor",{"type":831,"content":6993},[6994],{"type":703,"content":6995},[6996],{"text":6997,"type":707},"Hold for and switch sides",{"type":757,"attrs":6999,"content":7000},{"level":819},[7001],{"text":7002,"type":707},"Child's Pose",{"type":828,"content":7004},[7005,7011,7017,7023,7029,7035],{"type":831,"content":7006},[7007],{"type":703,"content":7008},[7009],{"text":7010,"type":707},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",{"type":831,"content":7012},[7013],{"type":703,"content":7014},[7015],{"text":7016,"type":707},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":831,"content":7018},[7019],{"type":703,"content":7020},[7021],{"text":7022,"type":707},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":831,"content":7024},[7025],{"type":703,"content":7026},[7027],{"text":7028,"type":707},"Drop your hips back toward your heels",{"type":831,"content":7030},[7031],{"type":703,"content":7032},[7033],{"text":7034,"type":707},"Close your eyes and continue to inhale and exhale deeply",{"type":831,"content":7036},[7037],{"type":703,"content":7038},[7039],{"text":7040,"type":707},"Hold this pose for as long as you’d like",{"type":757,"attrs":7042,"content":7043},{"level":759},[7044,7046],{"text":7045,"type":707},"The Workout",{"type":2373},{"type":1221,"attrs":7048},{"id":6793,"body":7049},[7050],{"_uid":7051,"image":7052,"component":1233,"copyright_details":7056},"i-a8212113-acde-4b19-9147-8fbdb496c797",{"id":7053,"alt":7054,"name":7,"focus":48,"title":7054,"filename":7055,"copyright":7,"fieldtype":50},3594790,"Aaron Swenson Kickboxing","https://a.storyblok.com/f/115220/1100x1100/a6a864e95b/kickboxing_workout.png",[],{"type":703,"content":7058},[7059,7061,7067],{"text":7060,"type":707},"This full-body cardio kickboxing workout is ",{"text":7062,"type":707,"marks":7063},"AMRAP",[7064],{"type":712,"attrs":7065},{"href":7066,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":7068,"type":707}," style, which stands for As Many Rounds As Possible.",{"type":703,"content":7070},[7071],{"text":7072,"type":707},"For each round, set your timer for three (3) minutes, and execute the kickboxing combination ten times, followed by the bodyweight exercise listed below. Then, repeat the kickboxing combination ten more times, followed by the indicated number of reps of the bodyweight exercise again, completing the entire routine as many times as possible in the full three (3) minutes, focusing on technique over speed and power.",{"type":757,"attrs":7074,"content":7075},{"level":759},[7076],{"text":7077,"type":707},"Warm-Up (3 minutes)",{"type":757,"attrs":7079,"content":7080},{"level":819},[7081],{"text":7082,"type":707},"Jump Rope / (No Equipment: High Knees) (1 minute)",{"type":757,"attrs":7084,"content":7085},{"level":819},[7086],{"text":7087,"type":707},"Sit-Ups (30 seconds)",{"type":757,"attrs":7089,"content":7090},{"level":819},[7091],{"text":7092,"type":707},"Jump Rope/High Knees (1 minute)",{"type":757,"attrs":7094,"content":7095},{"level":819},[7096],{"text":7087,"type":707},{"type":757,"attrs":7098,"content":7099},{"level":759},[7100],{"text":7101,"type":707},"Round 1 (3 minutes)",{"type":757,"attrs":7103,"content":7104},{"level":819},[7105],{"text":7106,"type":707},"Jab - Cross | 1 - 2 Combo (10 reps)",{"type":757,"attrs":7108,"content":7109},{"level":819},[7110],{"text":7111,"type":707},"Push-Ups (10 reps)",{"type":757,"attrs":7113,"content":7114},{"level":819},[7115],{"text":7116,"type":707},"Rest (30 seconds)",{"type":757,"attrs":7118,"content":7119},{"level":759},[7120],{"text":7121,"type":707},"Round 2 (3 minutes)",{"type":757,"attrs":7123,"content":7124},{"level":819},[7125],{"text":7126,"type":707},"Jab - Cross - Lead Hook | 1 - 2 - 3 Combo (10 reps)",{"type":757,"attrs":7128,"content":7129},{"level":819},[7130],{"text":7131,"type":707},"Jumping Jacks (10 reps)",{"type":757,"attrs":7133,"content":7134},{"level":819},[7135],{"text":7116,"type":707},{"type":757,"attrs":7137,"content":7138},{"level":759},[7139],{"text":7140,"type":707},"Round 3 (3 minutes)",{"type":757,"attrs":7142,"content":7143},{"level":819},[7144],{"text":7145,"type":707},"Lead Body Hook - Rear Body Hook - Lead Head Hook - Rear Head Hook Combo (10 reps)",{"type":757,"attrs":7147,"content":7148},{"level":819},[7149],{"text":7150,"type":707},"Mountain Climbers (10 reps)",{"type":757,"attrs":7152,"content":7153},{"level":819},[7154],{"text":7116,"type":707},{"type":757,"attrs":7156,"content":7157},{"level":759},[7158],{"text":7159,"type":707},"Round 4 (3 minutes)",{"type":757,"attrs":7161,"content":7162},{"level":819},[7163],{"text":7164,"type":707},"Jab - Cross - Lead Hook - Rear Kick | 1 - 2 - 3 - RK Combo (10 reps)",{"type":757,"attrs":7166,"content":7167},{"level":819},[7168],{"text":7169,"type":707},"Jump Lunges (10 reps)",{"type":757,"attrs":7171,"content":7172},{"level":819},[7173],{"text":7116,"type":707},{"type":757,"attrs":7175,"content":7176},{"level":759},[7177],{"text":7178,"type":707},"Round 5 (3 minutes)",{"type":757,"attrs":7180,"content":7181},{"level":819},[7182],{"text":7183,"type":707},"Jab - Cross - Lead Hook - Cross - Switch Kick | 1 - 2 - 3 - 2 - SK Combo (10 reps)",{"type":757,"attrs":7185,"content":7186},{"level":819},[7187],{"text":7188,"type":707},"Burpees (5 reps)",{"type":757,"attrs":7190,"content":7191},{"level":759},[7192],{"text":7193,"type":707},"Cool Down",{"type":757,"attrs":7195,"content":7196},{"level":819},[7197],{"text":7198,"type":707},"Side Bend (30 seconds each side)",{"type":757,"attrs":7200,"content":7201},{"level":819},[7202],{"text":7203,"type":707},"Knee-To-Chest Stretch (30 seconds each side)",{"type":757,"attrs":7205,"content":7206},{"level":819},[7207],{"text":7208,"type":707},"Child’s Pose (1 minute)",{"type":703,"content":7210},[7211],{"text":7212,"type":707},"Grab some water, wipe off the sweat, and check this workout off your to-do list! For a high-intensity workout that will improve your kickboxing technique and your cardio, incorporate this routine into your boxing training or other fitness training 2-3 times per week.",{"type":757,"attrs":7214,"content":7215},{"level":759},[7216],{"text":7217,"type":707},"Kick It Up a Notch",{"type":703,"content":7219},[7220,7222,7227,7229,7234,7236,7241,7243,7247],{"text":7221,"type":707},"Want more ",{"text":151,"type":707,"marks":7223},[7224],{"type":712,"attrs":7225},{"href":7226,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://joinfightcamp.com/kickboxing/?utm_source=organicBlog&utm_medium=&utm_content=kickboxing",{"text":7228,"type":707}," workouts? Check out the ",{"text":7230,"type":707,"marks":7231},"FightCamp Blog",[7232],{"type":712,"attrs":7233},{"href":4929,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":7235,"type":707}," for beginner, intermediate, and advanced cardio and boxing routines, or follow our ",{"text":4917,"type":707,"marks":7237},[7238],{"type":712,"attrs":7239},{"href":7240,"uuid":48,"anchor":48,"target":716,"linktype":13},"http://bit.ly/3o0HZ4o",{"text":7242,"type":707}," for workouts led by our ",{"text":912,"type":707,"marks":7244},[7245],{"type":712,"attrs":7246},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":7248,"type":707}," trainers.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":7250,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":7255,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":7256,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":7251,"component":118,"meta_info":7252,"meta_title":7,"block_image":7253,"cover_image":7254,"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},[],[],"2022-01-20 00:00",{"_uid":7259,"title":6678,"plugin":43,"description":7260},"055d5497-8a0d-4d67-8fa9-b7b6f62777b0","Whether you're on the heavy bag or shadowboxing, challenge yourself with this equipment optional 5-round AMRAP-style cardio kickboxing workout.",{"id":7262,"alt":6678,"name":7,"focus":48,"title":6678,"filename":7263,"copyright":7,"fieldtype":50},3594535,"https://a.storyblok.com/f/115220/2400x990/845e03bfd0/kick-up-your-cardio-with-this-all-level-kickboxing-workout.png","kick-up-your-cardio-with-this-all-level-kickboxing-workout","blogs/kick-up-your-cardio-with-this-all-level-kickboxing-workout",-3230,[949,1701],"e792a278-b21d-48c1-bedd-2ee31a5c22f2","2022-01-20T02:27:00.000Z",[],{"name":7272,"created_at":7273,"published_at":7274,"updated_at":7275,"id":7276,"uuid":7277,"content":7278,"slug":8297,"full_slug":8298,"sort_by_date":48,"position":8299,"tag_list":8300,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":8301,"first_published_at":8302,"release_id":48,"lang":60,"path":2592,"alternates":8303,"default_full_slug":48,"translated_slugs":48},"Stamina and Endurance-Building Workout | Train Like a Boxer","2021-11-25T10:20:37.373Z","2022-09-26T19:55:40.634Z","2022-09-26T19:55:40.692Z",88033273,"d79d5c31-5dd3-499f-9fb1-d18f3511d20f",{"_uid":7279,"faqs":7280,"title":7272,"topic":7377,"author":1738,"content":7392,"category":8281,"schedule":8289,"component":934,"meta_info":8290,"cover_image":8293,"description":8292,"email_capture":8296},"6c397842-0cc9-4878-ba9c-92c99ac70f7a",[7281,7285,7289,7293,7297,7301,7305,7309,7313,7317,7321,7325,7329,7333,7337,7341,7345,7349,7353,7357,7361,7365,7369,7373],{"_uid":7282,"answer":7283,"question":7284,"component":670},"ee83d27a-541b-4f9a-9409-2b5ce6089fa0","Boxing training incorporates many different exercises that boost endurance. Traditional endurance-building activities, like long distance running, remain at the core of boxing training, but there are a variety of drills that are just as effective at increasing your stamina over time. The best approach is to mix it up with different activities and commit to at least 2 to 3 workouts per week that focus on cardiovascular endurance.","How Do You Build Endurance For Boxing?",{"_uid":7286,"answer":7287,"question":7288,"component":670},"1d24cdd0-5f4e-4f2a-858e-a306998928b8","Here are some exercises that build endurance and stamina:\\nJumping Rope\\nThere is a reason why jumping rope is so popular in boxing training montages--it’s an excellent conditioning exercise for boxers. Jumping rope not only builds endurance but also improves timing and footwork. Here is an intense 10-minute HIIT jump rope workout you can add to your training and feel how hard it gets you working! FightCamp Trainers Aaron Swenson and Tommy Duquette are huge proponents of jumping rope for boxing training.\\n\\nRoadwork\\nLike jumping rope, roadwork is a cornerstone of boxing training. While long distance running is an incredibly effective way to build endurance, many people find it too high-impact, or they simply dread running for more than 10 minutes at a time. Luckily, roadwork includes both long distance running or jogging, as well as various short distance drills and sprints that focus on agility and footwork.\\n\\nShadowboxing\\nWhen you are hitting a heavy bag, the resistance you feel with each punch will cause you to tire out quickly. Shadowboxing allows you to practice your boxing form and technique while still elevating your heart rate for longer periods of time, improving your stamina. Plus, with shadowboxing, you don’t need any equipment and can do it anywhere, anytime.\\n\\nHIIT\\nHigh Intensity Interval Training (HIIT) is an excellent way to build endurance and challenge yourself. The basic philosophy behind a HIIT workout is pushing yourself to the absolute limit for short bursts with a period of active rest in between. Using the HIIT model can take any workout to the next level.","What exercises build endurance and stamina?",{"_uid":7290,"answer":7291,"question":7292,"component":670},"aad98676-4cac-4c28-98c3-b4d683bf6d6e","This 20-minute workout will take you through a 3-minute warm-up to get your heart pumping and your muscles warmed up. Next, you'll crush it through three 3-minute HIIT rounds of jump rope, shadowboxing, and roadwork, with 1 minute of rest in between. Finally, spend at least 3 minutes cooling down with some stretching.","20-Minute Endurance HIIT Workout",{"_uid":7294,"answer":7295,"question":7296,"component":670},"db5d6458-86fb-4cff-9718-5444c299b1c1","Keep your body loose as you warm up your muscles with an easy jog in place for 60 seconds","Light Jog in Place (30 seconds)",{"_uid":7298,"answer":7299,"question":7300,"component":670},"2f2a4e6d-c712-42f8-a0f9-0a1e6bcd052d","Raise your heart rate by lifting your knees higher up toward your chest as you continue to jog in place for 30 seconds","High Knees (30 seconds)",{"_uid":7302,"answer":7303,"question":7304,"component":670},"224cd9fe-d7a0-464a-b319-2cd11f9fb711","From a standing position, fully extend both arms out to your sides and rotate them in circles forward from the shoulder for 30 seconds\\nSwitch directions for another 30 seconds","Arm Circles (60 seconds)",{"_uid":7306,"answer":7307,"question":7308,"component":670},"6c4227ca-57a1-462c-b7b9-808e21717aa9","Start in a high plank position with your back straight and palms directly under your shoulders\\nBend your elbows and lower yourself onto your forearms in a low plank position\\nLift yourself back up into high plank and repeat this transition for 30 seconds","High Plank to Low Plank (30 seconds)",{"_uid":7310,"answer":7311,"question":7312,"component":670},"f3732215-822e-47a1-bd08-4eb64386be3b","Stand straight with your hands on your hips\\nExtend and step your right leg back behind you as you bend your left knee into a lunge\\nReturn to a standing position and repeat with the left leg\\nContinue alternating for 30 seconds\\nMake sure that your front knee does not extend beyond your front toes","Stationary Lunges (30 seconds)",{"_uid":7314,"answer":7315,"question":7316,"component":670},"a258a65a-4607-4110-8260-ec3f215876cb","Walk around, get a drink of water, and shake out your muscles as your focus on your breathing","Active Rest (60 seconds)",{"_uid":7318,"answer":7319,"question":7320,"component":670},"34da13bb-4d2c-4636-87b8-26f5d0cd1b34","Start out with some traditional jump rope to get yourself into a rhythm","Basic Jumps (60 seconds)",{"_uid":7322,"answer":7323,"question":7324,"component":670},"c0a9637f-ce03-409c-b5b5-81312716b9b7","Lift both knees up towards your chest on each jump and increase the speed of the rope for an added challenge","High Knee Jumps (30 seconds)",{"_uid":7326,"answer":7327,"question":7328,"component":670},"d3c2112f-ae1f-4020-872d-704aaa9d5988","As you bring the rope over your head in front of you, cross one arm over the other as you jump over the rope\\nUncross your arms as you bring the rope up behind you\\nContinue for 60 seconds","Criss Cross Arms (60 seconds)",{"_uid":7330,"answer":7331,"question":7332,"component":670},"49dcd1da-885a-442d-989f-238241fac2f1","Instead of hopping with both feet, pick up the tempo and jog in place while jumping rope","Fast Feet (30 seconds)",{"_uid":7334,"answer":7335,"question":7336,"component":670},"8fb57f93-b84f-4dcc-b2f5-857bc454fc74","Drop down into a high plank position\\nDo 1 push-up\\nReturn to high plank\\nHop with both feet to bring them underneath your hips\\nJump straight up, lifting your arms towards the sky\\nDrop back into a high plank and repeat for 60 seconds","Burpees with a Push-Up (60 seconds)",{"_uid":7338,"answer":7339,"question":7340,"component":670},"1dc754f6-4c69-45e7-b009-8efbf963641f","Assume boxer’s stance\\nDeliver a rapid fire jab-cross (1-2) combination\\nLift your lead leg at the hip and bend at the knee\\nSnap your leg out in a front kick\\nReturn to boxer’s stance and repeat for 60 seconds","Jab - Cross - Front Kick (1 - 2 - FK) (60 seconds)",{"_uid":7342,"answer":7343,"question":7344,"component":670},"bb702fb1-e48a-4c52-b6ae-c753ac3752f7","Drop down to a high plank position\\nBend at your knee and bring your right foot up under your chest like you are at the starting line for a sprint\\nReturn your right foot to the original high plank position and repeat with your left\\nContinue alternating for 60 seconds, like you’re running in place","Mountain Climbers (60 seconds)",{"_uid":7346,"answer":7347,"question":7348,"component":670},"53b9e342-ce90-45cb-93be-da968b431983","Start from a standing position and bend your knees to come into a deep squat\\nReturn to your standing position and deliver four (4) straight punches\\nSquat back down and repeat for 60 seconds","Squats with Straight Punches (60 seconds)",{"_uid":7350,"answer":7351,"question":7352,"component":670},"6408e0ef-0211-4e6a-9d33-ee739d88bdf0","Start in boxer’s stance\\nThrow a lead hook - rear hook (3-4) combination\\nLower your stance slightly to create more power behind each body shot as you quickly strike 4 times alternating left and right\\nRaise your stance and throw another lead hook - rear hook (3-4) punch combo\\nRepeat for 60 seconds","Lead Hook - Rear Hook - Four Body Shots (3 - 4 - 4BS) (60 seconds)",{"_uid":7354,"answer":7355,"question":7356,"component":670},"ba8cff8e-110b-4f6b-b9bf-df1e23c743e5","Choose a starting point or set up markers such as cones\\nJog backwards from the first marker to the second\\nPivot 90 degrees and shuffle sideways to the starting point\\nRepeat for 60 seconds","Backward Jog with Lateral Shuffle (60 seconds)",{"_uid":7358,"answer":7359,"question":7360,"component":670},"c250247b-34ef-4a5e-9fde-7e0cfd3e635e","This is the final stretch, time to empty your tank!\\nSprint at full speed from one marker to the next\\nSlowly jog back to the starting point\\nContinue alternating sprints and jogging for 2 minutes","Jog with Sprints (2 minutes)",{"_uid":7362,"answer":7363,"question":7364,"component":670},"57d39019-15e7-4e4d-878a-259d2ccb4741","Stand straight and bend your right knee to bring your right heel up behind you\\nHold your right foot with your right hand and pull to feel the stretch in your quad\\nHold for 30 seconds\\nSwitch legs and hold for another 30 seconds","Quad Stretch (60 seconds)",{"_uid":7366,"answer":7367,"question":7368,"component":670},"563fbd64-71c8-40a6-9041-e5d3ff86b142","In a standing position, extend your right arm and cross it over your chest\\nUse your left hand to pull your right arm closer and feel the stretch\\nHold for 30 seconds\\nSwitch arms and hold for another 30 seconds","Shoulder Stretch (60 seconds)",{"_uid":7370,"answer":7371,"question":7372,"component":670},"9a298703-2d77-476c-b13a-7dac23c5ba1b","Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor\\nEngage your quadriceps and continue to press the tops of your feet into the floor\\nPlace your hands by your lower ribs and align your wrists underneath your elbows\\nHug your elbows into your sides, roll your shoulders down your back, and lift your chest\\nSpread through your collarbones\\nSoften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long\\nHold for 15 seconds\\nSlowly release down to the mat","Cobra Pose (15 seconds)",{"_uid":7374,"answer":7375,"question":7376,"component":670},"191fc510-c2ef-4427-a9ff-6550b77256ff","From a kneeling position, bring your big toes together and spread your knees out wider than your torso\\nFold forward from the crease of your hips and place your forehead on the floor\\nPlace your arms by your sides or extend them out forward with your palms facing down\\nDrop your hips back toward your heels\\nClose your eyes and continue to inhale and exhale deeply\\nHold this pose for 15 seconds or as long as you’d like","Child’s Pose (15 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":7378,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":7390,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":7391,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":7379,"component":39,"meta_info":7387,"block_image":7388,"cover_image":7389,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":7380,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":7385,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":7386,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":7381,"component":118,"meta_info":7382,"meta_title":7,"block_image":7383,"cover_image":7384,"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":700,"content":7393},[7394,7398,7402,7422,7426,7429,7434,7440,7450,7470,7476,7485,7517,7523,7532,7565,7569,7598,7602,7605,7609,7613,7620,7624,7631,7635,7649,7653,7673,7677,7709,7713,7720,7724,7729,7733,7740,7744,7751,7755,7775,7779,7786,7791,7796,7800,7838,7843,7875,7879,7905,7909,7929,7934,7966,7970,7975,7979,7983,8008,8012,8038,8043,8047,8073,8077,8102,8106,8156,8160,8193,8213,8242,8246],{"type":703,"content":7395},[7396],{"text":7397,"type":707},"Competitive boxing requires incredible endurance, and boxing training is designed with that in mind. Many of the exercises boxers incorporate into their weekly routines are specifically aimed to build stamina and endurance over time.",{"type":703,"content":7399},[7400],{"text":7401,"type":707},"It’s important to remember that endurance is also a great measure of overall fitness. Improving your endurance will take time and commitment, so beginners should always start slow and ease their way towards longer workouts as their stamina increases. The many payoffs include more energy, better heart health and circulation, a stronger body, and a greater edge in a fight. This is why boxing training will get you into the best shape of your life.",{"type":703,"content":7403},[7404,7406,7410,7416,7420],{"text":7405,"type":707},"Here we’ll look at some of the go-to",{"text":3767,"type":707,"marks":7407},[7408],{"type":3183,"attrs":7409},{"class":7},{"text":7411,"type":707,"marks":7412},"exercises boxers love",[7413],{"type":712,"attrs":7414},{"href":7415,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/life-of-a-boxer-how-a-boxer-trains-to-fight/",{"text":3767,"type":707,"marks":7417},[7418],{"type":3183,"attrs":7419},{"class":7},{"text":7421,"type":707},"for conditioning and building endurance, and a 20-minute at-home workout featuring some of these drills.",{"type":757,"attrs":7423,"content":7424},{"level":759},[7425],{"text":7284,"type":707},{"type":703,"content":7427},[7428],{"text":7283,"type":707},{"type":757,"attrs":7430,"content":7431},{"level":759},[7432],{"text":7433,"type":707},"Boxing Exercises To Build Endurance and Stamina",{"type":757,"attrs":7435,"content":7436},{"level":819},[7437,7439],{"text":7438,"type":707},"Jumping Rope",{"type":2373},{"type":1221,"attrs":7441},{"id":7442,"body":7443},"3a5583a1-fee3-4c91-b341-e8c1770c2041",[7444],{"_uid":7445,"image":7446,"component":1233},"i-df55bcd5-ed1b-4d9d-9032-93ca56c00a07",{"id":7447,"alt":7448,"name":7,"focus":48,"title":7448,"filename":7449,"copyright":7,"fieldtype":50},3458984,"Tommy Duquette Jumping Rope","https://a.storyblok.com/f/115220/700x1100/a6e1d40e64/jumping_rope.png",{"type":703,"content":7451},[7452,7454,7458,7464,7468],{"text":7453,"type":707},"There is a reason why jumping rope is so popular in boxing training montages--it’s an excellent conditioning exercise for boxers. Jumping rope not only builds endurance but also improves timing and footwork. Here is an intense ",{"text":3799,"type":707,"marks":7455},[7456],{"type":3183,"attrs":7457},{"class":7},{"text":7459,"type":707,"marks":7460},"10-minute HIIT jump rope workout",[7461],{"type":712,"attrs":7462},{"href":7463,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://www.youtube.com/watch?v=vb__strNwJg",{"text":3767,"type":707,"marks":7465},[7466],{"type":3183,"attrs":7467},{"class":7},{"text":7469,"type":707},"you can add to your training and feel how hard it gets you working! FightCamp Trainers Aaron Swenson and Tommy Duquette are huge proponents of jumping rope for boxing training.",{"type":757,"attrs":7471,"content":7472},{"level":819},[7473,7475],{"text":7474,"type":707},"Roadwork",{"type":2373},{"type":1221,"attrs":7477},{"id":7442,"body":7478},[7479],{"_uid":7480,"image":7481,"component":1233},"i-567b9b13-2cf2-4f7a-ae2c-f673d4491339",{"id":7482,"alt":7483,"name":7,"focus":48,"title":7483,"filename":7484,"copyright":7,"fieldtype":50},3458986,"Tommy Duquette Running","https://a.storyblok.com/f/115220/700x1100/dffe5d7ee6/roadwork.png",{"type":703,"content":7486},[7487,7489,7493,7499,7503,7505,7509,7515],{"text":7488,"type":707},"Like jumping rope, ",{"text":3799,"type":707,"marks":7490},[7491],{"type":3183,"attrs":7492},{"class":7},{"text":7494,"type":707,"marks":7495},"roadwork",[7496],{"type":712,"attrs":7497},{"href":7498,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{"text":3767,"type":707,"marks":7500},[7501],{"type":3183,"attrs":7502},{"class":7},{"text":7504,"type":707},"is a cornerstone of boxing training. While long distance running is an incredibly effective way to build endurance, many people find it too high-impact, or they simply dread running for more than 10 minutes at a time. Luckily, roadwork includes both long distance ",{"text":3799,"type":707,"marks":7506},[7507],{"type":3183,"attrs":7508},{"class":7},{"text":7510,"type":707,"marks":7511},"running or jogging",[7512],{"type":712,"attrs":7513},{"href":7514,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://www.youtube.com/watch?v=UvnrEyg85dE",{"text":7516,"type":707},", as well as various short distance drills and sprints that focus on agility and footwork.",{"type":757,"attrs":7518,"content":7519},{"level":819},[7520,7522],{"text":7521,"type":707},"Shadowboxing",{"type":2373},{"type":1221,"attrs":7524},{"id":7442,"body":7525},[7526],{"_uid":7527,"image":7528,"component":1233},"i-88751380-96ec-4949-b077-b8f1629098c6",{"id":7529,"alt":7530,"name":7,"focus":48,"title":7530,"filename":7531,"copyright":7,"fieldtype":50},3458989,"Tommy Duquette Shadowboxing","https://a.storyblok.com/f/115220/700x1100/f69983403e/shadowboxing.png",{"type":703,"content":7533},[7534,7536,7540,7544,7548,7550,7554,7559,7563],{"text":7535,"type":707},"When you are hitting a heavy bag, the resistance you feel with each punch will cause you to tire out quickly. ",{"text":3799,"type":707,"marks":7537},[7538],{"type":3183,"attrs":7539},{"class":7},{"text":7521,"type":707,"marks":7541},[7542],{"type":712,"attrs":7543},{"href":4903,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3767,"type":707,"marks":7545},[7546],{"type":3183,"attrs":7547},{"class":7},{"text":7549,"type":707},"allows you to practice your boxing form and ",{"text":3799,"type":707,"marks":7551},[7552],{"type":3183,"attrs":7553},{"class":7},{"text":7555,"type":707,"marks":7556},"technique",[7557],{"type":712,"attrs":7558},{"href":1017,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3767,"type":707,"marks":7560},[7561],{"type":3183,"attrs":7562},{"class":7},{"text":7564,"type":707},"while still elevating your heart rate for longer periods of time, improving your stamina. Plus, with shadowboxing, you don’t need any equipment and can do it anywhere, anytime.",{"type":757,"attrs":7566,"content":7567},{"level":819},[7568],{"text":2430,"type":707},{"type":703,"content":7570},[7571,7576,7580,7582,7586,7592,7596],{"text":7572,"type":707,"marks":7573},"High Intensity Interval Training (HIIT)",[7574],{"type":712,"attrs":7575},{"href":7066,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3767,"type":707,"marks":7577},[7578],{"type":3183,"attrs":7579},{"class":7},{"text":7581,"type":707},"is an excellent way to build endurance and challenge yourself. The basic philosophy behind a HIIT workout is pushing yourself to the absolute limit for short bursts with a period of active rest in between. Using the HIIT model can take ",{"text":3799,"type":707,"marks":7583},[7584],{"type":3183,"attrs":7585},{"class":7},{"text":7587,"type":707,"marks":7588},"any workout",[7589],{"type":712,"attrs":7590},{"href":7591,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://www.youtube.com/watch?v=zOJXDu6OzrQ",{"text":3767,"type":707,"marks":7593},[7594],{"type":3183,"attrs":7595},{"class":7},{"text":7597,"type":707},"to the next level.",{"type":757,"attrs":7599,"content":7600},{"level":759},[7601],{"text":7292,"type":707},{"type":703,"content":7603},[7604],{"text":7291,"type":707},{"type":757,"attrs":7606,"content":7607},{"level":759},[7608],{"text":7077,"type":707},{"type":757,"attrs":7610,"content":7611},{"level":819},[7612],{"text":7296,"type":707},{"type":828,"content":7614},[7615],{"type":831,"content":7616},[7617],{"type":703,"content":7618},[7619],{"text":7295,"type":707},{"type":757,"attrs":7621,"content":7622},{"level":819},[7623],{"text":7300,"type":707},{"type":828,"content":7625},[7626],{"type":831,"content":7627},[7628],{"type":703,"content":7629},[7630],{"text":7299,"type":707},{"type":757,"attrs":7632,"content":7633},{"level":819},[7634],{"text":7304,"type":707},{"type":828,"content":7636},[7637,7643],{"type":831,"content":7638},[7639],{"type":703,"content":7640},[7641],{"text":7642,"type":707},"From a standing position, fully extend both arms out to your sides and rotate them in circles forward from the shoulder for 30 seconds",{"type":831,"content":7644},[7645],{"type":703,"content":7646},[7647],{"text":7648,"type":707},"Switch directions for another 30 seconds",{"type":757,"attrs":7650,"content":7651},{"level":819},[7652],{"text":7308,"type":707},{"type":828,"content":7654},[7655,7661,7667],{"type":831,"content":7656},[7657],{"type":703,"content":7658},[7659],{"text":7660,"type":707},"Start in a high plank position with your back straight and palms directly under your shoulders",{"type":831,"content":7662},[7663],{"type":703,"content":7664},[7665],{"text":7666,"type":707},"Bend your elbows and lower yourself onto your forearms in a low plank position",{"type":831,"content":7668},[7669],{"type":703,"content":7670},[7671],{"text":7672,"type":707},"Lift yourself back up into high plank and repeat this transition for 30 seconds",{"type":757,"attrs":7674,"content":7675},{"level":819},[7676],{"text":7312,"type":707},{"type":828,"content":7678},[7679,7685,7691,7697,7703],{"type":831,"content":7680},[7681],{"type":703,"content":7682},[7683],{"text":7684,"type":707},"Stand straight with your hands on your hips",{"type":831,"content":7686},[7687],{"type":703,"content":7688},[7689],{"text":7690,"type":707},"Extend and step your right leg back behind you as you bend your left knee into a lunge",{"type":831,"content":7692},[7693],{"type":703,"content":7694},[7695],{"text":7696,"type":707},"Return to a standing position and repeat with the left leg",{"type":831,"content":7698},[7699],{"type":703,"content":7700},[7701],{"text":7702,"type":707},"Continue alternating for 30 seconds",{"type":831,"content":7704},[7705],{"type":703,"content":7706},[7707],{"text":7708,"type":707},"Make sure that your front knee does not extend beyond your front toes",{"type":757,"attrs":7710,"content":7711},{"level":819},[7712],{"text":7316,"type":707},{"type":828,"content":7714},[7715],{"type":831,"content":7716},[7717],{"type":703,"content":7718},[7719],{"text":7315,"type":707},{"type":703,"content":7721},[7722],{"text":7723,"type":707},"It’s about to get intense so start psyching yourself up!",{"type":757,"attrs":7725,"content":7726},{"level":759},[7727],{"text":7728,"type":707},"Drill 1: Jump Rope (3 minutes)",{"type":757,"attrs":7730,"content":7731},{"level":819},[7732],{"text":7320,"type":707},{"type":828,"content":7734},[7735],{"type":831,"content":7736},[7737],{"type":703,"content":7738},[7739],{"text":7319,"type":707},{"type":757,"attrs":7741,"content":7742},{"level":819},[7743],{"text":7324,"type":707},{"type":828,"content":7745},[7746],{"type":831,"content":7747},[7748],{"type":703,"content":7749},[7750],{"text":7323,"type":707},{"type":757,"attrs":7752,"content":7753},{"level":819},[7754],{"text":7328,"type":707},{"type":828,"content":7756},[7757,7763,7769],{"type":831,"content":7758},[7759],{"type":703,"content":7760},[7761],{"text":7762,"type":707},"As you bring the rope over your head in front of you, cross one arm over the other as you jump over the rope",{"type":831,"content":7764},[7765],{"type":703,"content":7766},[7767],{"text":7768,"type":707},"Uncross your arms as you bring the rope up behind you",{"type":831,"content":7770},[7771],{"type":703,"content":7772},[7773],{"text":7774,"type":707},"Continue for 60 seconds",{"type":757,"attrs":7776,"content":7777},{"level":819},[7778],{"text":7332,"type":707},{"type":828,"content":7780},[7781],{"type":831,"content":7782},[7783],{"type":703,"content":7784},[7785],{"text":7331,"type":707},{"type":757,"attrs":7787,"content":7788},{"level":819},[7789],{"text":7790,"type":707},"Rest (60 seconds)",{"type":757,"attrs":7792,"content":7793},{"level":759},[7794],{"text":7795,"type":707},"Drill 2: Shadowboxing (5 minutes)",{"type":757,"attrs":7797,"content":7798},{"level":819},[7799],{"text":7336,"type":707},{"type":828,"content":7801},[7802,7808,7814,7820,7826,7832],{"type":831,"content":7803},[7804],{"type":703,"content":7805},[7806],{"text":7807,"type":707},"Drop down into a high plank position",{"type":831,"content":7809},[7810],{"type":703,"content":7811},[7812],{"text":7813,"type":707},"Do 1 push-up",{"type":831,"content":7815},[7816],{"type":703,"content":7817},[7818],{"text":7819,"type":707},"Return to high plank",{"type":831,"content":7821},[7822],{"type":703,"content":7823},[7824],{"text":7825,"type":707},"Hop with both feet to bring them underneath your hips",{"type":831,"content":7827},[7828],{"type":703,"content":7829},[7830],{"text":7831,"type":707},"Jump straight up, lifting your arms towards the sky",{"type":831,"content":7833},[7834],{"type":703,"content":7835},[7836],{"text":7837,"type":707},"Drop back into a high plank and repeat for 60 seconds",{"type":757,"attrs":7839,"content":7840},{"level":819},[7841],{"text":7842,"type":707},"Jab - Cross - Front Kick | 1 - 2 - FK (60 seconds)",{"type":828,"content":7844},[7845,7851,7857,7863,7869],{"type":831,"content":7846},[7847],{"type":703,"content":7848},[7849],{"text":7850,"type":707},"Assume boxer’s stance",{"type":831,"content":7852},[7853],{"type":703,"content":7854},[7855],{"text":7856,"type":707},"Deliver a rapid fire jab-cross (1-2) combination",{"type":831,"content":7858},[7859],{"type":703,"content":7860},[7861],{"text":7862,"type":707},"Lift your lead leg at the hip and bend at the knee",{"type":831,"content":7864},[7865],{"type":703,"content":7866},[7867],{"text":7868,"type":707},"Snap your leg out in a front kick",{"type":831,"content":7870},[7871],{"type":703,"content":7872},[7873],{"text":7874,"type":707},"Return to boxer’s stance and repeat for 60 seconds",{"type":757,"attrs":7876,"content":7877},{"level":819},[7878],{"text":7344,"type":707},{"type":828,"content":7880},[7881,7887,7893,7899],{"type":831,"content":7882},[7883],{"type":703,"content":7884},[7885],{"text":7886,"type":707},"Drop down to a high plank position",{"type":831,"content":7888},[7889],{"type":703,"content":7890},[7891],{"text":7892,"type":707},"Bend at your knee and bring your right foot up under your chest like you are at the starting line for a sprint",{"type":831,"content":7894},[7895],{"type":703,"content":7896},[7897],{"text":7898,"type":707},"Return your right foot to the original high plank position and repeat with your left",{"type":831,"content":7900},[7901],{"type":703,"content":7902},[7903],{"text":7904,"type":707},"Continue alternating for 60 seconds, like you’re running in place",{"type":757,"attrs":7906,"content":7907},{"level":819},[7908],{"text":7348,"type":707},{"type":828,"content":7910},[7911,7917,7923],{"type":831,"content":7912},[7913],{"type":703,"content":7914},[7915],{"text":7916,"type":707},"Start from a standing position and bend your knees to come into a deep squat",{"type":831,"content":7918},[7919],{"type":703,"content":7920},[7921],{"text":7922,"type":707},"Return to your standing position and deliver four (4) straight punches",{"type":831,"content":7924},[7925],{"type":703,"content":7926},[7927],{"text":7928,"type":707},"Squat back down and repeat for 60 seconds",{"type":757,"attrs":7930,"content":7931},{"level":819},[7932],{"text":7933,"type":707},"Lead Hook - Rear Hook - Four Body Shots | 3 - 4 - 4BS (60 seconds)",{"type":828,"content":7935},[7936,7942,7948,7954,7960],{"type":831,"content":7937},[7938],{"type":703,"content":7939},[7940],{"text":7941,"type":707},"Start in boxer’s stance",{"type":831,"content":7943},[7944],{"type":703,"content":7945},[7946],{"text":7947,"type":707},"Throw a lead hook - rear hook (3-4) combination",{"type":831,"content":7949},[7950],{"type":703,"content":7951},[7952],{"text":7953,"type":707},"Lower your stance slightly to create more power behind each body shot as you quickly strike 4 times alternating left and right",{"type":831,"content":7955},[7956],{"type":703,"content":7957},[7958],{"text":7959,"type":707},"Raise your stance and throw another lead hook - rear hook (3-4) punch combo",{"type":831,"content":7961},[7962],{"type":703,"content":7963},[7964],{"text":7965,"type":707},"Repeat for 60 seconds",{"type":757,"attrs":7967,"content":7968},{"level":819},[7969],{"text":7790,"type":707},{"type":757,"attrs":7971,"content":7972},{"level":759},[7973],{"text":7974,"type":707},"Drill 3: Roadwork (3 minutes)",{"type":703,"content":7976},[7977],{"text":7978,"type":707},"*If possible, set up distance markers to allow around 50 feet",{"type":757,"attrs":7980,"content":7981},{"level":819},[7982],{"text":7356,"type":707},{"type":828,"content":7984},[7985,7991,7997,8003],{"type":831,"content":7986},[7987],{"type":703,"content":7988},[7989],{"text":7990,"type":707},"Choose a starting point or set up markers such as cones",{"type":831,"content":7992},[7993],{"type":703,"content":7994},[7995],{"text":7996,"type":707},"Jog backwards from the first marker to the second",{"type":831,"content":7998},[7999],{"type":703,"content":8000},[8001],{"text":8002,"type":707},"Pivot 90 degrees and shuffle sideways to the starting point",{"type":831,"content":8004},[8005],{"type":703,"content":8006},[8007],{"text":7965,"type":707},{"type":757,"attrs":8009,"content":8010},{"level":819},[8011],{"text":7360,"type":707},{"type":828,"content":8013},[8014,8020,8026,8032],{"type":831,"content":8015},[8016],{"type":703,"content":8017},[8018],{"text":8019,"type":707},"This is the final stretch, time to empty your tank!",{"type":831,"content":8021},[8022],{"type":703,"content":8023},[8024],{"text":8025,"type":707},"Sprint at full speed from one marker to the next",{"type":831,"content":8027},[8028],{"type":703,"content":8029},[8030],{"text":8031,"type":707},"Slowly jog back to the starting point",{"type":831,"content":8033},[8034],{"type":703,"content":8035},[8036],{"text":8037,"type":707},"Continue alternating sprints and jogging for 2 minutes",{"type":757,"attrs":8039,"content":8040},{"level":759},[8041],{"text":8042,"type":707},"Cool Down (3 minutes)",{"type":757,"attrs":8044,"content":8045},{"level":819},[8046],{"text":7364,"type":707},{"type":828,"content":8048},[8049,8055,8061,8067],{"type":831,"content":8050},[8051],{"type":703,"content":8052},[8053],{"text":8054,"type":707},"Stand straight and bend your right knee to bring your right heel up behind you",{"type":831,"content":8056},[8057],{"type":703,"content":8058},[8059],{"text":8060,"type":707},"Hold your right foot with your right hand and pull to feel the stretch in your quad",{"type":831,"content":8062},[8063],{"type":703,"content":8064},[8065],{"text":8066,"type":707},"Hold for 30 seconds",{"type":831,"content":8068},[8069],{"type":703,"content":8070},[8071],{"text":8072,"type":707},"Switch legs and hold for another 30 seconds",{"type":757,"attrs":8074,"content":8075},{"level":819},[8076],{"text":7368,"type":707},{"type":828,"content":8078},[8079,8085,8091,8096],{"type":831,"content":8080},[8081],{"type":703,"content":8082},[8083],{"text":8084,"type":707},"In a standing position, extend your right arm and cross it over your chest",{"type":831,"content":8086},[8087],{"type":703,"content":8088},[8089],{"text":8090,"type":707},"Use your left hand to pull your right arm closer and feel the stretch",{"type":831,"content":8092},[8093],{"type":703,"content":8094},[8095],{"text":8066,"type":707},{"type":831,"content":8097},[8098],{"type":703,"content":8099},[8100],{"text":8101,"type":707},"Switch arms and hold for another 30 seconds",{"type":757,"attrs":8103,"content":8104},{"level":819},[8105],{"text":7372,"type":707},{"type":828,"content":8107},[8108,8114,8120,8126,8132,8138,8144,8150],{"type":831,"content":8109},[8110],{"type":703,"content":8111},[8112],{"text":8113,"type":707},"Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor",{"type":831,"content":8115},[8116],{"type":703,"content":8117},[8118],{"text":8119,"type":707},"Engage your quadriceps and continue to press the tops of your feet into the floor",{"type":831,"content":8121},[8122],{"type":703,"content":8123},[8124],{"text":8125,"type":707},"Place your hands by your lower ribs and align your wrists underneath your elbows",{"type":831,"content":8127},[8128],{"type":703,"content":8129},[8130],{"text":8131,"type":707},"Hug your elbows into your sides, roll your shoulders down your back, and lift your chest",{"type":831,"content":8133},[8134],{"type":703,"content":8135},[8136],{"text":8137,"type":707},"Spread through your collarbones",{"type":831,"content":8139},[8140],{"type":703,"content":8141},[8142],{"text":8143,"type":707},"Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long",{"type":831,"content":8145},[8146],{"type":703,"content":8147},[8148],{"text":8149,"type":707},"Hold for 15 seconds",{"type":831,"content":8151},[8152],{"type":703,"content":8153},[8154],{"text":8155,"type":707},"Slowly release down to the mat",{"type":757,"attrs":8157,"content":8158},{"level":819},[8159],{"text":7376,"type":707},{"type":828,"content":8161},[8162,8167,8172,8177,8182,8187],{"type":831,"content":8163},[8164],{"type":703,"content":8165},[8166],{"text":7010,"type":707},{"type":831,"content":8168},[8169],{"type":703,"content":8170},[8171],{"text":7016,"type":707},{"type":831,"content":8173},[8174],{"type":703,"content":8175},[8176],{"text":7022,"type":707},{"type":831,"content":8178},[8179],{"type":703,"content":8180},[8181],{"text":7028,"type":707},{"type":831,"content":8183},[8184],{"type":703,"content":8185},[8186],{"text":7034,"type":707},{"type":831,"content":8188},[8189],{"type":703,"content":8190},[8191],{"text":8192,"type":707},"Hold this pose for 15 seconds or as long as you’d like",{"type":703,"content":8194},[8195,8197,8201,8207,8211],{"text":8196,"type":707},"Amazing job! This boxing HIIT workout was intense, so do as much additional ",{"text":3799,"type":707,"marks":8198},[8199],{"type":3183,"attrs":8200},{"class":7},{"text":8202,"type":707,"marks":8203},"cool down stretching",[8204],{"type":712,"attrs":8205},{"href":8206,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-cool-down-after-a-boxing-workout/",{"text":3767,"type":707,"marks":8208},[8209],{"type":3183,"attrs":8210},{"class":7},{"text":8212,"type":707},"as you need. You can mix it up and even break these drills up into different workouts throughout your training during the week.",{"type":703,"content":8214},[8215,8217,8221,8226,8230,8232,8236,8241],{"text":8216,"type":707},"Remember that building endurance takes time and commitment--be patient with yourself! One of the best things you can do to help you on your journey is to get a professional trainer in your corner. Check out FightCamp’s extensive library of ",{"text":3799,"type":707,"marks":8218},[8219],{"type":3183,"attrs":8220},{"class":7},{"text":8222,"type":707,"marks":8223},"workout videos",[8224],{"type":712,"attrs":8225},{"href":4921,"uuid":48,"anchor":48,"target":716,"linktype":48},{"text":3767,"type":707,"marks":8227},[8228],{"type":3183,"attrs":8229},{"class":7},{"text":8231,"type":707},"and find out how our team of pros can help you crush your personal goals with ",{"text":3799,"type":707,"marks":8233},[8234],{"type":3183,"attrs":8235},{"class":7},{"text":8237,"type":707,"marks":8238},"at-home boxing and kickboxing training",[8239],{"type":712,"attrs":8240},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":2366,"type":707},{"type":757,"attrs":8243,"content":8244},{"level":819},[8245],{"text":3837,"type":707},{"type":703,"content":8247},[8248,8254,8255,8261,8262,8268,8269,8274,8275],{"text":8249,"type":707,"marks":8250},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[8251],{"type":712,"attrs":8252},{"href":8253,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-like-a-boxer-beginners-guide/",{"type":2373},{"text":8256,"type":707,"marks":8257},"Why Training Like a Boxer Gets You in Amazing Shape",[8258],{"type":712,"attrs":8259},{"href":8260,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"type":2373},{"text":8263,"type":707,"marks":8264},"How To Jump Rope Like a Boxer",[8265],{"type":712,"attrs":8266},{"href":8267,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-jump-rope-like-a-boxer-for-beginners/",{"type":2373},{"text":8270,"type":707,"marks":8271},"How to Use HIIT, Tabata, AMRAP, & EMOM For Boxing Training",[8272],{"type":712,"attrs":8273},{"href":7066,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":2373},{"text":8276,"type":707,"marks":8277},"Boxing Nutrition 101: A Dietitian’s Guide to a Boxer’s Diet",[8278],{"type":712,"attrs":8279},{"href":8280,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-nutrition-101-a-dietitians-guide-to-a-boxers-diet/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":8282,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":8287,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":8288,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":8283,"component":118,"meta_info":8284,"meta_title":7,"block_image":8285,"cover_image":8286,"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},[],[],"2022-01-11 00:00",{"_uid":8291,"title":7272,"plugin":43,"description":8292},"74455599-728e-4596-8016-a87afe64a333","Professional boxers know endurance can make or break a fight. Enhance your training by doing these exercises to increase your stamina and build your endurance.",{"id":8294,"alt":7272,"name":7,"focus":48,"title":7272,"filename":8295,"copyright":7,"fieldtype":50},3458887,"https://a.storyblok.com/f/115220/2400x990/aaf59d0555/stamina-and-endurance-building-workout.png",[],"stamina-and-endurance-building-workout-train-like-a-boxer","blogs/stamina-and-endurance-building-workout-train-like-a-boxer",-2770,[949,1701],"e8a78c9f-fc64-4f78-ae4a-19b6dc65af82","2022-01-11T02:25:00.000Z",[],{"name":8305,"created_at":8306,"published_at":8307,"updated_at":8308,"id":8309,"uuid":8310,"content":8311,"slug":9223,"full_slug":9224,"sort_by_date":48,"position":9225,"tag_list":9226,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":9227,"first_published_at":9228,"release_id":48,"lang":60,"path":2592,"alternates":9229,"default_full_slug":48,"translated_slugs":48},"10-Minute Medicine Ball Workout For Boxing","2021-11-25T10:07:12.995Z","2022-09-26T19:55:40.969Z","2022-09-26T19:55:41.021Z",88033154,"199051a9-b95e-4b57-9e21-3b8896734235",{"_uid":8312,"faqs":8313,"title":8305,"topic":8386,"author":8401,"content":8402,"category":9206,"schedule":9214,"component":934,"meta_info":9215,"cover_image":9218,"description":9217,"contributors":9221,"email_capture":9222},"70e17e88-cace-4bb3-8093-c6c288b9e957",[8314,8318,8322,8326,8330,8334,8338,8342,8346,8350,8354,8358,8362,8366,8370,8374,8378,8382],{"_uid":8315,"answer":8316,"question":8317,"component":670},"fa9a6194-e6c6-4f49-a187-4dad54f82a17","Similar to free weights, medicine balls come in a variety of sizes, weights, and textures. But how do you know which one is right for you? Here are 3 (three) things to consider when purchasing a medicine ball:\\n\\n1. Size\\nMedicine balls range in circumference, and the size doesn’t always determine the weight. Your trainer may be able to help you determine which size is appropriate for a specific workout. If you are choosing a single medicine ball for your home gym, select one you can easily hold with both hands and is about the size of your core.\\n\\n2. Weight\\nWhen it comes to medicine balls, heavier isn’t always better. Purchase a medicine ball that you can “feel” the weight of but isn’t too strenuous to lift a few times. Many medicine ball workouts incorporate constant contact with the ball and require you to lift with different parts of your body like your arms, legs and hips, so you want one that challenges you but that isn’t impossible to move.\\n\\n3. Texture and Material\\nMedicine balls can be hard and rigid or soft and plush, sometimes made of leather. The type of ball you use is dependent on your workout. If you are lifting with your legs and hips, you might opt for a softer ball. If your workout requires more tossing and bouncing, a rigid medicine ball might be more appropriate. It all comes down to comfort.","How do you choose a medicine ball?",{"_uid":8319,"answer":8320,"question":8321,"component":670},"b5c297ad-8bf5-4df6-a10f-a8677fb1e555","This workout will consist of 5 parts: a warm-up, 3 rounds, and a cool down. Because this workout takes only 10-minutes the rounds are very fast paced. Before getting started make sure you are well hydrated, have comfortable footwear, and are wearing breathable clothing that allows you to move freely.","10-Minute Medicine Ball Workout",{"_uid":8323,"answer":8324,"question":8325,"component":670},"07c8ef5a-b850-4a2a-a520-884eba578d81","Start with your feet slightly wider than shoulder-width apart, elbows high, holding the medicine ball at your chest\\nSlowly twist from side to side\\nSlightly pivot on your toes as you twist\\nContinue for 15 seconds","Torso Twist (15 seconds)",{"_uid":8327,"answer":8328,"question":8329,"component":670},"4edae66b-91a1-4698-8ee9-584fb4da0518","Keeping your feet shoulder-width apart, raise the medicine ball above your head\\nSwing it back down to your hips in a steady, fluid motion\\nSlightly bend your knees as the ball comes down\\nContinue for 15 seconds","Lat Stretch (15 seconds)",{"_uid":8331,"answer":8332,"question":8333,"component":670},"22c8e22e-cdbf-4613-8c69-bed01aae5399","From the same standing stance, bend forward, bringing the medicine ball to your knees, then to your toes, then back to your knees\\nThen, rise up, bringing the ball up above your head\\nWhen raising the ball above your head, come up on your tiptoes\\nRepeat with the same knees, toes, knees, ceiling pattern\\nContinue for 15 seconds","Skyscrapers (15 seconds)",{"_uid":8335,"answer":8336,"question":8337,"component":670},"d4628bcf-4e03-4733-9edb-7cf134f3eede","Hold the medicine ball at your chest\\nRaise your left leg, bending at the knee, and make a large circle outward\\nRepeat with the right leg\\nContinue for 5 seconds","Hip Circles (5 seconds)",{"_uid":8339,"answer":8340,"question":8341,"component":670},"c3fe6de2-5bb6-4dd0-8ab3-c6f4e87d9fbd","Hold the medicine ball at your chest and jog in place while bringing your knees up toward your navel\\nContinue for 10 seconds","High Knees (10 seconds)",{"_uid":8343,"answer":8344,"question":8345,"component":670},"66e312ce-905b-4454-9dbe-65241913f7cf","Rest the medicine ball on the ground and prepare for Round 1","Rest (15 seconds)",{"_uid":8347,"answer":8348,"question":8349,"component":670},"99b97d87-1455-4a16-8c63-99b57201ebd7","With your feet shoulder-width apart, hold the medicine ball at your chest\\nSquat and then thrust upward and raise the medicine ball above your head in a fluid motion\\nContinue for 30 seconds","Squat and Press (30 seconds)",{"_uid":8351,"answer":8352,"question":8353,"component":670},"375d002e-c234-4e43-a571-229ec0daa9bd","Start with your feet shoulder-width apart\\nRaise the medicine ball above your head and then drive the ball down to the ground\\nWhen you release the ball, continue to drive your arms back behind your body\\nAs the ball bounces back up, catch it, and repeat\\nContinue for 30 seconds","Medicine Ball Slams (30 seconds)",{"_uid":8355,"answer":8356,"question":8357,"component":670},"98922e16-f2ba-42ad-90d2-0bbfa6707227","Sit down, balancing on tail bone (your sits bones )with your back straight, knees bent, feet raised slightly off the ground, and heels together\\nHold the medicine ball at chest-level\\nTwist from side to side with the medicine ball while keeping your legs still\\nContinue for 30 seconds","Boxer’s Twist (30 seconds)",{"_uid":8359,"answer":8360,"question":8361,"component":670},"6f64c594-6d4c-4ffb-a4aa-9f8e233844f4","Start with your feet shoulder-width apart and hold the medicine ball at your chest\\nStep forward with your left foot and your right foot back to come into a deep lunge\\nJump and switch your feet mid-air so that you land with your right foot forward and your left foot back in a deep lunge position\\nRepeat jumping and alternating front and back legs\\nContinue for 30 seconds","Jump Lunge (30 seconds)",{"_uid":8363,"answer":8364,"question":8365,"component":670},"44333ecb-502d-4f89-87aa-142894b41895","Start with the medicine ball on the ground and at the front of your mat\\nPlace both hands on top of the medicine ball and come into a high plank position\\nComplete 4 mountain climbers, alternating each knee toward your elbows\\nDo a push-up\\nRepeat for 30 seconds\\nVariation: Instead of a push up, you can hold a high plank position","Mountain Climbers and Push-Up (30 seconds)",{"_uid":8367,"answer":8368,"question":8369,"component":670},"19752ddf-6925-42d8-bc6a-18404f8b645b","Start with your feet shoulder-width apart\\nRaise the medicine ball above your head and then drive the ball down to the ground\\nWhen you release the ball, continue to drive your arms back behind your body\\nGrab the medicine ball as it bounces back up\\nBring it down to the ground, place both hands on it, and thrust both legs toward the back of the mat\\nJump your feet back up toward the front of the mat, stand, and raise the ball above your head\\nContinue for 30 seconds","Medicine Ball Slam and Sprawl (30 seconds)",{"_uid":8371,"answer":8372,"question":8373,"component":670},"b7c5137d-e0f4-48d7-8bdd-572d9eaf2f38","Start with your feet shoulder-width apart\\nRaise the medicine ball above your head and then drive the ball down to the ground\\nWhen you release the ball, continue to drive your arms back behind your body\\nGrab the medicine ball as it bounces back up\\nBring it down to the ground, place both hands on top of it, and thrust both legs toward the back of the mat\\nComplete a push up\\nJump your feet back up toward the front of the mat, stand, and raise the ball above your head, and jump up\\nContinue for 30 seconds","Medicine Ball Slam Burpees (30 seconds)",{"_uid":8375,"answer":8376,"question":8377,"component":670},"3cf8193e-9162-47ec-a3d7-1c5975e06e07","Start with the medicine ball on the ground\\nPlace both hands on top of the ball and come into a high plank position\\nFor 30 seconds, do mountain climbers as fast as you can","Mountain Climber Sprints (30 seconds)",{"_uid":8379,"answer":8380,"question":8381,"component":670},"49f1173c-aca0-4e5a-bde5-0843574ef8a6","Begin your cool down with some deep breathing, in through the nose and out through the mouth\\nBring your left arm across the chest and and pull slightly with your opposite arm to stretch your shoulders\\nUsing that same arm, bring it behind your head and use your opposite hand to pull on your elbow to stretch your shoulder and oblique muscles\\nBend at the side to the right to feel the stretch in your left side\\nRepeat with the right arm on the other side","Shoulder Stretch",{"_uid":8383,"answer":8384,"question":8385,"component":670},"5a88ac9b-a2b6-4975-9f9a-d6f958887f33","Without your medicine ball, bring your feet shoulder-width apart\\nTwist from side to side using your core muscles\\nYour feet will also slightly twist\\nContinue for several seconds as you catch your breath","Torso Twist",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":8387,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":8399,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":8400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":8388,"component":39,"meta_info":8396,"block_image":8397,"cover_image":8398,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":8389,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":8394,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":8395,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":8390,"component":118,"meta_info":8391,"meta_title":7,"block_image":8392,"cover_image":8393,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":700,"content":8403},[8404,8408,8412,8417,8421,8426,8430,8435,8439,8444,8448,8452,8456,8461,8473,8478,8482,8508,8512,8537,8541,8572,8576,8602,8606,8620,8624,8631,8635,8640,8649,8669,8674,8683,8714,8719,8728,8753,8758,8762,8767,8772,8781,8812,8817,8826,8846,8855,8869,8877,8882,8891,8931,8935,8939,8943,8948,8957,9002,9007,9016,9036,9041,9049,9053,9057,9089,9093,9121,9173,9177],{"type":703,"content":8405},[8406],{"text":8407,"type":707},"This 10-minute medicine ball workout is a quick and easy way to get your muscles warm right from the comfort of your own home with just one piece of equipment.",{"type":703,"content":8409},[8410],{"text":8411,"type":707},"For this workout, all you will need is a little bit of space and a medicine ball. Most medicine ball circuits require you to be in contact with the ball throughout, so depending on the routine, be sure you choose a ball you can lift and hold on to throughout the entire workout. Medicine balls can be found at most sporting goods stores, large retail stores, and online. If you already have a medicine ball skip ahead to the workout, if not, below is everything you need to know before purchasing one.",{"type":757,"attrs":8413,"content":8414},{"level":759},[8415],{"text":8416,"type":707},"What to Consider When Purchasing a Medicine Ball",{"type":703,"content":8418},[8419],{"text":8420,"type":707},"Similar to free weights, medicine balls come in a variety of sizes, weights, and textures. But how do you know which one is right for you? Here are 3 (three) things to consider when purchasing a medicine ball:",{"type":757,"attrs":8422,"content":8423},{"level":819},[8424],{"text":8425,"type":707},"Size",{"type":703,"content":8427},[8428],{"text":8429,"type":707},"Medicine balls range in circumference, and the size doesn’t always determine the weight. Your trainer may be able to help you determine which size is appropriate for a specific workout. If you are choosing a single medicine ball for your home gym, select one you can easily hold with both hands and is about the size of your core.",{"type":757,"attrs":8431,"content":8432},{"level":819},[8433],{"text":8434,"type":707},"Weight",{"type":703,"content":8436},[8437],{"text":8438,"type":707},"When it comes to medicine balls, heavier isn’t always better. Purchase a medicine ball that you can “feel” the weight of but isn’t too strenuous to lift a few times. Many medicine ball workouts incorporate constant contact with the ball and require you to lift with different parts of your body like your arms, legs, and hips, so you want one that challenges you but that isn’t impossible to move.",{"type":757,"attrs":8440,"content":8441},{"level":819},[8442],{"text":8443,"type":707},"Texture and Material",{"type":703,"content":8445},[8446],{"text":8447,"type":707},"Medicine balls can be hard and rigid or soft and plush, sometimes made of leather. The type of ball you use is dependent on your workout. If you are lifting with your legs and hips, you might opt for a softer ball. If your workout requires more tossing and bouncing, a rigid medicine ball might be more appropriate. It all comes down to comfort.",{"type":703,"content":8449},[8450],{"text":8451,"type":707},"Now that you have selected your medicine ball, let's get started with your workout!",{"type":757,"attrs":8453,"content":8454},{"level":759},[8455],{"text":8321,"type":707},{"type":703,"content":8457},[8458,8460],{"text":8459,"type":707},"This workout consists of 5 parts: a warm-up, 3 rounds, and a cool down. Because this workout takes only 10-minutes the rounds are fast paced. Before getting started make sure you are well hydrated, have comfortable footwear, and are wearing breathable clothing that allows you to move freely.",{"type":2373},{"type":1221,"attrs":8462},{"id":8463,"body":8464},"363c8837-64bc-4209-9a6a-d31712c79f6b",[8465],{"_uid":8466,"link":8467,"image":8469,"title":8471,"component":2675},"i-2d9ee7c9-42a9-42b0-a3ef-5dbc180aa1d9",{"id":7,"url":8468,"linktype":13,"fieldtype":14,"cached_url":8468},"https://youtu.be/DrBwtGqCoco",{"id":8470,"alt":8471,"name":7,"focus":48,"title":8471,"filename":8472,"copyright":7,"fieldtype":50},3458400,"10 Minute Medicine Ball Workout | Boxing Training","https://a.storyblok.com/f/115220/1244x700/5b82454ddf/10-minute-medicine-ball-workout-boxing-training-youtube-video.png",{"type":757,"attrs":8474,"content":8475},{"level":759},[8476],{"text":8477,"type":707},"Warm-Up (1 minute)",{"type":757,"attrs":8479,"content":8480},{"level":819},[8481],{"text":8325,"type":707},{"type":828,"content":8483},[8484,8490,8496,8502],{"type":831,"content":8485},[8486],{"type":703,"content":8487},[8488],{"text":8489,"type":707},"Start with your feet slightly wider than shoulder-width apart, elbows high, holding the medicine ball at your chest",{"type":831,"content":8491},[8492],{"type":703,"content":8493},[8494],{"text":8495,"type":707},"Slowly twist from side to side",{"type":831,"content":8497},[8498],{"type":703,"content":8499},[8500],{"text":8501,"type":707},"Slightly pivot on your toes as you twist",{"type":831,"content":8503},[8504],{"type":703,"content":8505},[8506],{"text":8507,"type":707},"Continue for 15 seconds",{"type":757,"attrs":8509,"content":8510},{"level":819},[8511],{"text":8329,"type":707},{"type":828,"content":8513},[8514,8520,8526,8532],{"type":831,"content":8515},[8516],{"type":703,"content":8517},[8518],{"text":8519,"type":707},"Keeping your feet shoulder-width apart, raise the medicine ball above your head",{"type":831,"content":8521},[8522],{"type":703,"content":8523},[8524],{"text":8525,"type":707},"Swing it back down to your hips in a steady, fluid motion",{"type":831,"content":8527},[8528],{"type":703,"content":8529},[8530],{"text":8531,"type":707},"Slightly bend your knees as the ball comes down",{"type":831,"content":8533},[8534],{"type":703,"content":8535},[8536],{"text":8507,"type":707},{"type":757,"attrs":8538,"content":8539},{"level":819},[8540],{"text":8333,"type":707},{"type":828,"content":8542},[8543,8549,8555,8561,8567],{"type":831,"content":8544},[8545],{"type":703,"content":8546},[8547],{"text":8548,"type":707},"From the same standing stance, bend forward, bringing the medicine ball to your knees, then to your toes, then back to your knees",{"type":831,"content":8550},[8551],{"type":703,"content":8552},[8553],{"text":8554,"type":707},"Then, rise up, bringing the ball up above your head",{"type":831,"content":8556},[8557],{"type":703,"content":8558},[8559],{"text":8560,"type":707},"When raising the ball above your head, come up on your tiptoes",{"type":831,"content":8562},[8563],{"type":703,"content":8564},[8565],{"text":8566,"type":707},"Repeat with the same knees, toes, knees, ceiling pattern",{"type":831,"content":8568},[8569],{"type":703,"content":8570},[8571],{"text":8507,"type":707},{"type":757,"attrs":8573,"content":8574},{"level":819},[8575],{"text":8337,"type":707},{"type":828,"content":8577},[8578,8584,8590,8596],{"type":831,"content":8579},[8580],{"type":703,"content":8581},[8582],{"text":8583,"type":707},"Hold the medicine ball at your chest",{"type":831,"content":8585},[8586],{"type":703,"content":8587},[8588],{"text":8589,"type":707},"Raise your left leg, bending at the knee, and make a large circle outward",{"type":831,"content":8591},[8592],{"type":703,"content":8593},[8594],{"text":8595,"type":707},"Repeat with the right leg",{"type":831,"content":8597},[8598],{"type":703,"content":8599},[8600],{"text":8601,"type":707},"Continue for 5 seconds",{"type":757,"attrs":8603,"content":8604},{"level":819},[8605],{"text":8341,"type":707},{"type":828,"content":8607},[8608,8614],{"type":831,"content":8609},[8610],{"type":703,"content":8611},[8612],{"text":8613,"type":707},"Hold the medicine ball at your chest and jog in place while bringing your knees up toward your navel",{"type":831,"content":8615},[8616],{"type":703,"content":8617},[8618],{"text":8619,"type":707},"Continue for 10 seconds",{"type":757,"attrs":8621,"content":8622},{"level":819},[8623],{"text":8345,"type":707},{"type":828,"content":8625},[8626],{"type":831,"content":8627},[8628],{"type":703,"content":8629},[8630],{"text":8344,"type":707},{"type":757,"attrs":8632,"content":8633},{"level":759},[8634],{"text":7101,"type":707},{"type":757,"attrs":8636,"content":8637},{"level":819},[8638,8639],{"text":8349,"type":707},{"type":2373},{"type":1221,"attrs":8641},{"id":8463,"body":8642},[8643],{"_uid":8644,"image":8645,"component":1233},"i-45a14fdf-4ada-4443-aea3-bb0ce2243204",{"id":8646,"alt":8647,"name":7,"focus":48,"title":8647,"filename":8648,"copyright":7,"fieldtype":50},3458621,"Coach PJ Doing Medicine Ball Squat & Presses","https://a.storyblok.com/f/115220/1380x700/197ce2a5ed/squat_press.png",{"type":828,"content":8650},[8651,8657,8663],{"type":831,"content":8652},[8653],{"type":703,"content":8654},[8655],{"text":8656,"type":707},"With your feet shoulder-width apart, hold the medicine ball at your chest",{"type":831,"content":8658},[8659],{"type":703,"content":8660},[8661],{"text":8662,"type":707},"Squat and then thrust upward and raise the medicine ball above your head in a fluid motion",{"type":831,"content":8664},[8665],{"type":703,"content":8666},[8667],{"text":8668,"type":707},"Continue for 30 seconds",{"type":757,"attrs":8670,"content":8671},{"level":819},[8672,8673],{"text":8353,"type":707},{"type":2373},{"type":1221,"attrs":8675},{"id":8463,"body":8676},[8677],{"_uid":8678,"image":8679,"component":1233},"i-7707aeaf-58fd-4d02-93f4-6fb973ee380f",{"id":8680,"alt":8681,"name":7,"focus":48,"title":8681,"filename":8682,"copyright":7,"fieldtype":50},3458776,"Coach PJ Doing Medicine Ball Slams","https://a.storyblok.com/f/115220/1380x700/07a4d21ec2/medicine_ball_slams.png",{"type":828,"content":8684},[8685,8691,8697,8703,8709],{"type":831,"content":8686},[8687],{"type":703,"content":8688},[8689],{"text":8690,"type":707},"Start with your feet shoulder-width apart",{"type":831,"content":8692},[8693],{"type":703,"content":8694},[8695],{"text":8696,"type":707},"Raise the medicine ball above your head and then drive the ball down to the ground",{"type":831,"content":8698},[8699],{"type":703,"content":8700},[8701],{"text":8702,"type":707},"When you release the ball, continue to drive your arms back behind your body",{"type":831,"content":8704},[8705],{"type":703,"content":8706},[8707],{"text":8708,"type":707},"As the ball bounces back up, catch it, and repeat",{"type":831,"content":8710},[8711],{"type":703,"content":8712},[8713],{"text":8668,"type":707},{"type":757,"attrs":8715,"content":8716},{"level":819},[8717,8718],{"text":8357,"type":707},{"type":2373},{"type":1221,"attrs":8720},{"id":8463,"body":8721},[8722],{"_uid":8723,"image":8724,"component":1233},"i-f30f233f-6b3f-4ec3-b3a4-421d4c0ee955",{"id":8725,"alt":8726,"name":7,"focus":48,"title":8726,"filename":8727,"copyright":7,"fieldtype":50},3458786,"Coach PJ Doing Boxer Twists With a Medicine Ball","https://a.storyblok.com/f/115220/1380x700/4f03a89761/boxer_twists.png",{"type":828,"content":8729},[8730,8736,8742,8748],{"type":831,"content":8731},[8732],{"type":703,"content":8733},[8734],{"text":8735,"type":707},"Sit down, balancing on tail bone (your sits bones )with your back straight, knees bent, feet raised slightly off the ground, and heels together",{"type":831,"content":8737},[8738],{"type":703,"content":8739},[8740],{"text":8741,"type":707},"Hold the medicine ball at chest-level",{"type":831,"content":8743},[8744],{"type":703,"content":8745},[8746],{"text":8747,"type":707},"Twist from side to side with the medicine ball while keeping your legs still",{"type":831,"content":8749},[8750],{"type":703,"content":8751},[8752],{"text":8668,"type":707},{"type":757,"attrs":8754,"content":8755},{"level":819},[8756],{"text":8757,"type":707},"Repeat for a total of 2 circuits",{"type":757,"attrs":8759,"content":8760},{"level":759},[8761],{"text":7121,"type":707},{"type":757,"attrs":8763,"content":8764},{"level":819},[8765],{"text":8766,"type":707},"Rest (20 seconds)",{"type":757,"attrs":8768,"content":8769},{"level":819},[8770,8771],{"text":8361,"type":707},{"type":2373},{"type":1221,"attrs":8773},{"id":8463,"body":8774},[8775],{"_uid":8776,"image":8777,"component":1233},"i-696093bc-edd9-4734-b3e0-345a4b6c45a8",{"id":8778,"alt":8779,"name":7,"focus":48,"title":8779,"filename":8780,"copyright":7,"fieldtype":50},3458801,"Coach PJ Doing Medicine Ball Jump Lunges","https://a.storyblok.com/f/115220/1100x1100/20c96af89e/jump_lunge.png",{"type":828,"content":8782},[8783,8789,8795,8801,8807],{"type":831,"content":8784},[8785],{"type":703,"content":8786},[8787],{"text":8788,"type":707},"Start with your feet shoulder-width apart and hold the medicine ball at your chest",{"type":831,"content":8790},[8791],{"type":703,"content":8792},[8793],{"text":8794,"type":707},"Step forward with your left foot and your right foot back to come into a deep lunge",{"type":831,"content":8796},[8797],{"type":703,"content":8798},[8799],{"text":8800,"type":707},"Jump and switch your feet mid-air so that you land with your right foot forward and your left foot back in a deep lunge position",{"type":831,"content":8802},[8803],{"type":703,"content":8804},[8805],{"text":8806,"type":707},"Repeat jumping and alternating front and back legs",{"type":831,"content":8808},[8809],{"type":703,"content":8810},[8811],{"text":8668,"type":707},{"type":757,"attrs":8813,"content":8814},{"level":819},[8815,8816],{"text":8365,"type":707},{"type":2373},{"type":1221,"attrs":8818},{"id":8463,"body":8819},[8820],{"_uid":8821,"image":8822,"component":1233},"i-88a7b8be-c7e8-4e6c-87d7-2f30474e72c1",{"id":8823,"alt":8824,"name":7,"focus":48,"title":8824,"filename":8825,"copyright":7,"fieldtype":50},3458829,"Coach PJ Doing Medicine Ball Mountain Climbers","https://a.storyblok.com/f/115220/1380x700/892abd2357/mountain_climbers.png",{"type":828,"content":8827},[8828,8834,8840],{"type":831,"content":8829},[8830],{"type":703,"content":8831},[8832],{"text":8833,"type":707},"Start with the medicine ball on the ground and at the front of your mat",{"type":831,"content":8835},[8836],{"type":703,"content":8837},[8838],{"text":8839,"type":707},"Place both hands on top of the medicine ball and come into a high plank position",{"type":831,"content":8841},[8842],{"type":703,"content":8843},[8844],{"text":8845,"type":707},"Complete 4 mountain climbers, alternating each knee toward your elbows",{"type":1221,"attrs":8847},{"id":8463,"body":8848},[8849],{"_uid":8850,"image":8851,"component":1233},"i-5838c4a9-7216-4234-bb20-2e89d4739696",{"id":8852,"alt":8853,"name":7,"focus":48,"title":8853,"filename":8854,"copyright":7,"fieldtype":50},3458833,"Coach PJ Doing a Medicine Ball Push-Up","https://a.storyblok.com/f/115220/1380x700/30a746e0c5/push-ups.png",{"type":828,"content":8856},[8857,8863],{"type":831,"content":8858},[8859],{"type":703,"content":8860},[8861],{"text":8862,"type":707},"Do a push-up",{"type":831,"content":8864},[8865],{"type":703,"content":8866},[8867],{"text":8868,"type":707},"Repeat for 30 seconds",{"type":703,"content":8870},[8871,8875],{"text":8872,"type":707,"marks":8873},"Variation",[8874],{"type":3189},{"text":8876,"type":707},": Instead of a push-up, you can hold a high plank position",{"type":757,"attrs":8878,"content":8879},{"level":819},[8880,8881],{"text":8369,"type":707},{"type":2373},{"type":1221,"attrs":8883},{"id":8463,"body":8884},[8885],{"_uid":8886,"image":8887,"component":1233},"i-cf7e6dd0-5f7f-4b62-ac90-8f9f6fa16472",{"id":8888,"alt":8889,"name":7,"focus":48,"title":8889,"filename":8890,"copyright":7,"fieldtype":50},3458879,"Coach PJ Doing Medicine Ball Slams & Sprawls","https://a.storyblok.com/f/115220/1380x700/0c61caa2fd/medicine_ball_slams_sprawls.png",{"type":828,"content":8892},[8893,8898,8903,8908,8914,8920,8926],{"type":831,"content":8894},[8895],{"type":703,"content":8896},[8897],{"text":8690,"type":707},{"type":831,"content":8899},[8900],{"type":703,"content":8901},[8902],{"text":8696,"type":707},{"type":831,"content":8904},[8905],{"type":703,"content":8906},[8907],{"text":8702,"type":707},{"type":831,"content":8909},[8910],{"type":703,"content":8911},[8912],{"text":8913,"type":707},"Grab the medicine ball as it bounces back up",{"type":831,"content":8915},[8916],{"type":703,"content":8917},[8918],{"text":8919,"type":707},"Bring it down to the ground, place both hands on it, and thrust both legs toward the back of the mat",{"type":831,"content":8921},[8922],{"type":703,"content":8923},[8924],{"text":8925,"type":707},"Jump your feet back up toward the front of the mat, stand, and raise the ball above your head",{"type":831,"content":8927},[8928],{"type":703,"content":8929},[8930],{"text":8668,"type":707},{"type":757,"attrs":8932,"content":8933},{"level":819},[8934],{"text":8757,"type":707},{"type":757,"attrs":8936,"content":8937},{"level":759},[8938],{"text":7140,"type":707},{"type":757,"attrs":8940,"content":8941},{"level":819},[8942],{"text":7116,"type":707},{"type":757,"attrs":8944,"content":8945},{"level":819},[8946,8947],{"text":8373,"type":707},{"type":2373},{"type":1221,"attrs":8949},{"id":8463,"body":8950},[8951],{"_uid":8952,"image":8953,"component":1233},"i-12385e8a-0553-4551-8362-7da3617df2b2",{"id":8954,"alt":8955,"name":7,"focus":48,"title":8955,"filename":8956,"copyright":7,"fieldtype":50},3458865,"Coach PJ Doing Medicine Ball Slams & Burpees","https://a.storyblok.com/f/115220/1380x700/c0d98bbdba/medicine_ball_slams_burpees.png",{"type":828,"content":8958},[8959,8964,8969,8974,8979,8985,8991,8997],{"type":831,"content":8960},[8961],{"type":703,"content":8962},[8963],{"text":8690,"type":707},{"type":831,"content":8965},[8966],{"type":703,"content":8967},[8968],{"text":8696,"type":707},{"type":831,"content":8970},[8971],{"type":703,"content":8972},[8973],{"text":8702,"type":707},{"type":831,"content":8975},[8976],{"type":703,"content":8977},[8978],{"text":8913,"type":707},{"type":831,"content":8980},[8981],{"type":703,"content":8982},[8983],{"text":8984,"type":707},"Bring it down to the ground, place both hands on top of it, and thrust both legs toward the back of the mat",{"type":831,"content":8986},[8987],{"type":703,"content":8988},[8989],{"text":8990,"type":707},"Complete a push up",{"type":831,"content":8992},[8993],{"type":703,"content":8994},[8995],{"text":8996,"type":707},"Jump your feet back up toward the front of the mat, stand, and raise the ball above your head, and jump up",{"type":831,"content":8998},[8999],{"type":703,"content":9000},[9001],{"text":8668,"type":707},{"type":757,"attrs":9003,"content":9004},{"level":819},[9005,9006],{"text":8377,"type":707},{"type":2373},{"type":1221,"attrs":9008},{"id":8463,"body":9009},[9010],{"_uid":9011,"image":9012,"component":1233},"i-c7da1dfd-3da7-4494-b67d-c23e10899411",{"id":9013,"alt":9014,"name":7,"focus":48,"title":9014,"filename":9015,"copyright":7,"fieldtype":50},3458845,"Coach PJ Doing Mountain Climbers","https://a.storyblok.com/f/115220/1380x700/afcd79b496/mountain_climbers.png",{"type":828,"content":9017},[9018,9024,9030],{"type":831,"content":9019},[9020],{"type":703,"content":9021},[9022],{"text":9023,"type":707},"Start with the medicine ball on the ground",{"type":831,"content":9025},[9026],{"type":703,"content":9027},[9028],{"text":9029,"type":707},"Place both hands on top of the ball and come into a high plank position",{"type":831,"content":9031},[9032],{"type":703,"content":9033},[9034],{"text":9035,"type":707},"For 30 seconds, do mountain climbers as fast as you can",{"type":757,"attrs":9037,"content":9038},{"level":819},[9039],{"text":9040,"type":707},"Repeat",{"type":828,"content":9042},[9043],{"type":831,"content":9044},[9045],{"type":703,"content":9046},[9047],{"text":9048,"type":707},"This time, do the Medicine Ball Slam Burpees for 1 minute",{"type":757,"attrs":9050,"content":9051},{"level":759},[9052],{"text":7193,"type":707},{"type":757,"attrs":9054,"content":9055},{"level":819},[9056],{"text":8381,"type":707},{"type":828,"content":9058},[9059,9065,9071,9077,9083],{"type":831,"content":9060},[9061],{"type":703,"content":9062},[9063],{"text":9064,"type":707},"Begin your cool down with some deep breathing, in through the nose and out through the mouth",{"type":831,"content":9066},[9067],{"type":703,"content":9068},[9069],{"text":9070,"type":707},"Bring your left arm across the chest and and pull slightly with your opposite arm to stretch your shoulders",{"type":831,"content":9072},[9073],{"type":703,"content":9074},[9075],{"text":9076,"type":707},"Using that same arm, bring it behind your head and use your opposite hand to pull on your elbow to stretch your shoulder and oblique muscles",{"type":831,"content":9078},[9079],{"type":703,"content":9080},[9081],{"text":9082,"type":707},"Bend at the side to the right to feel the stretch in your left side",{"type":831,"content":9084},[9085],{"type":703,"content":9086},[9087],{"text":9088,"type":707},"Repeat with the right arm on the other side",{"type":757,"attrs":9090,"content":9091},{"level":819},[9092],{"text":8385,"type":707},{"type":828,"content":9094},[9095,9101,9115],{"type":831,"content":9096},[9097],{"type":703,"content":9098},[9099],{"text":9100,"type":707},"Without your medicine ball, bring your feet shoulder-width apart",{"type":831,"content":9102},[9103,9107],{"type":703,"content":9104},[9105],{"text":9106,"type":707},"Twist from side to side using your core muscles",{"type":828,"content":9108},[9109],{"type":831,"content":9110},[9111],{"type":703,"content":9112},[9113],{"text":9114,"type":707},"Your feet will also slightly twist",{"type":831,"content":9116},[9117],{"type":703,"content":9118},[9119],{"text":9120,"type":707},"Continue for several seconds as you catch your breath",{"type":703,"content":9122},[9123,9125,9126,9127,9129,9133,9137,9141,9143,9147,9151,9153,9157,9161,9167,9171],{"text":9124,"type":707},"And you’re done! Those 10 minutes likely had you sweating and ready to take on the day – or another workout! Add this routine to your boxing training 2-4 times a week for the best results.",{"type":2373},{"type":2373},{"text":9128,"type":707},"Want more 10 minute workouts? Check out the FightCamp ",{"text":3799,"type":707,"marks":9130},[9131],{"type":3183,"attrs":9132},{"class":7},{"text":4917,"type":707,"marks":9134},[9135],{"type":712,"attrs":9136},{"href":4921,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3767,"type":707,"marks":9138},[9139],{"type":3183,"attrs":9140},{"class":7},{"text":9142,"type":707},"and ",{"text":3799,"type":707,"marks":9144},[9145],{"type":3183,"attrs":9146},{"class":7},{"text":4925,"type":707,"marks":9148},[9149],{"type":712,"attrs":9150},{"href":4929,"uuid":48,"anchor":48,"target":716,"linktype":48},{"text":9152,"type":707},". We have all of the workout variations you need to take your ",{"text":3799,"type":707,"marks":9154},[9155],{"type":3183,"attrs":9156},{"class":7},{"text":8237,"type":707,"marks":9158},[9159],{"type":712,"attrs":9160},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3799,"type":707,"marks":9162},[9163,9165],{"type":712,"attrs":9164},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":3183,"attrs":9166},{"class":7},{"text":3799,"type":707,"marks":9168},[9169],{"type":3183,"attrs":9170},{"class":7},{"text":9172,"type":707},"to the next level!",{"type":757,"attrs":9174,"content":9175},{"level":819},[9176],{"text":3837,"type":707},{"type":703,"content":9178},[9179,9185,9186,9192,9193,9199,9200],{"text":9180,"type":707,"marks":9181},"Top 5 Kettlebell Exercises For Fighters",[9182],{"type":712,"attrs":9183},{"href":9184,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/top-5-kettlebell-exercises-for-fighters/",{"type":2373},{"text":9187,"type":707,"marks":9188},"Top 5 Stability Ball Exercises for Boxers",[9189],{"type":712,"attrs":9190},{"href":9191,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/top-5-stability-ball-exercises-for-boxers/",{"type":2373},{"text":9194,"type":707,"marks":9195},"Coach PJ’s #DadBod Workout",[9196],{"type":712,"attrs":9197},{"href":9198,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/coach-pj-s-dadbod-workout/",{"type":2373},{"text":9201,"type":707,"marks":9202},"3 Boxing Combos Inspired By Champion Boxers",[9203],{"type":712,"attrs":9204},{"href":9205,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/3-boxing-combos-inspired-by-champion-boxers/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":9207,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":9212,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":9213,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":9208,"component":118,"meta_info":9209,"meta_title":7,"block_image":9210,"cover_image":9211,"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},[],[],"2022-03-01 00:00",{"_uid":9216,"title":8305,"plugin":43,"description":9217},"c6255518-19f5-4915-b555-338f9942bd01","Feel the burn with this all-level 10-minute medicine ball workout. Choose your medicine ball weight and size and get moving with FightCamp Trainer Coach PJ!",{"id":9219,"alt":8305,"name":7,"focus":48,"title":8305,"filename":9220,"copyright":7,"fieldtype":50},3458396,"https://a.storyblok.com/f/115220/2400x990/193f554885/10-minute-medicine-ball-workout-for-boxing.png",[],[],"10-minute-medicine-ball-workout-for-boxing","blogs/10-minute-medicine-ball-workout-for-boxing",-2760,[949,1701],"08ffdd0c-0914-4e30-a4f8-8d4eacf5d908","2022-01-10T02:30:00.000Z",[],{"name":9231,"created_at":9232,"published_at":9233,"updated_at":9234,"id":9235,"uuid":9236,"content":9237,"slug":9659,"full_slug":9660,"sort_by_date":48,"position":9661,"tag_list":9662,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":9663,"first_published_at":9664,"release_id":48,"lang":60,"path":2592,"alternates":9665,"default_full_slug":48,"translated_slugs":48},"Reps and Sets Explained | Boxing Strength Training","2021-11-26T08:37:20.299Z","2022-09-26T19:55:38.296Z","2022-09-26T19:55:38.339Z",88517617,"712ff5d2-87ee-42c9-96a6-3e00ddd57ede",{"_uid":9238,"faqs":9239,"title":9231,"topic":9271,"author":1738,"content":9286,"category":9642,"schedule":9650,"component":934,"meta_info":9651,"cover_image":9654,"description":9653,"email_capture":9658},"ee12ab55-5a1d-4dbf-95b3-34e73757cec3",[9240,9244,9247,9251,9255,9259,9263,9267],{"_uid":9241,"answer":9242,"question":9243,"component":670},"8e2a4cd8-4d46-4bd3-bf98-864dc3e99622","Boxers incorporate strength training into their workouts for a multitude of reasons. Increasing overall muscle strength is key to maintaining balance, improving endurance, preventing injury, and generating more power with every punch.","Why do boxers do strength training?",{"_uid":9245,"answer":9246,"question":2306,"component":670},"7ae4cbf6-269b-445b-bc42-11ec35ba7420","Strength training uses resistance to challenge the muscles. This resistance can be generated by your own bodyweight or with equipment like a kettlebell or medicine ball. As you introduce more resistance into each movement, your muscle fibers develop micro tears that eventually will heal into stronger tissue. This is why it is so important to approach strength training in a controlled manner and prioritize recovery time so that you can become a stronger version of yourself!",{"_uid":9248,"answer":9249,"question":9250,"component":670},"c6c525da-f9a9-4ac5-a267-8a3fcae8ecfe","You will hear the phrase “reps and sets” used all the time in strength training. Reps and sets are ways to measure the number of times you complete one exercise or one drill. The number of reps and sets you do is dependent on the exercise, your level of fitness, and your fitness goals.","What are reps and sets?",{"_uid":9252,"answer":9253,"question":9254,"component":670},"dcc914c4-7410-4b45-b9ef-a17f50354803","The term ‘reps’ is short for repetitions. Reps refers to the number of times you repeat a specific movement without stopping.\\n\\nExample: 5 bicep curls in a row = 5 reps","What are reps?",{"_uid":9256,"answer":9257,"question":9258,"component":670},"5c22c43c-848a-49ff-be23-1d5d90271dbf","Sets denote how many times you repeat a sequence of reps, with a rest period in between each sequence.\\n\\nExample: 5 bicep curls in a row completed 3 times (with rest in between) = 3 sets of 5 reps","What are sets?",{"_uid":9260,"answer":9261,"question":9262,"component":670},"8c9fe286-7bd5-4ef1-8d77-82560a7f37e4","There are four (4) reasons to break down strength training exercises into reps and sets.\\n\\n1. Establish Your Baseline\\nStarting with a lighter weight and seeing how many reps and sets you can do will give you an idea of your baseline fitness level, helping you set personal goals.\\n\\n2. Track Your Progress and Stay Motivated\\nSticking with that weight and number of reps and sets allows you to evaluate your progress so you know when to level up and increase the weight or number of reps and/or sets. It can also keep you motivated to finish out the number of full sets in your workout, even when you feel like quitting. You know what you are capable of!\\n\\n3. Prevent Injury\\nKnowing your fitness level so you can make realistic goals for your reps and sets will prevent overtraining and possible injury.\\n\\n4. Build Muscle\\nThe foundation of strength training is science. Performing reps and sets triggers the muscles to increase strength under controlled conditions in much the same way your muscles build strength naturally – in cycles of repetition and recovery!","Why should you do reps and sets?",{"_uid":9264,"answer":9265,"question":9266,"component":670},"10cb66fe-2dd0-415d-9d7e-c92dd702aeac","The number of reps and sets a boxer should complete during strength training varies. Setting reps and sets depend on three (3) main factors:\\n\\n1. Exercise/Muscle Group\\nSome movements are simply easier to complete than others, requiring more reps and/or sets to pose any resistance at all. When you are working muscles that are commonly used, like your biceps, you may want to increase the number of reps, sets, or weight to challenge the muscle. Less commonly used muscles, such as the triceps, are generally weaker, requiring far fewer reps and sets and much less resistance to feel the impact.\\n\\n2. Fitness Level\\nAs with all exercise, beginners need to proceed more cautiously when embarking on a strength training program. While pushing yourself is always encouraged, overdoing it with too many reps and sets, or jumping in with too much weight, can result in injury. Even experienced boxers can overtrain and get burnt out. It’s recommended that you start training with lighter weights, and fewer reps and sets to establish your personal baseline and slowly increase weight and frequency as you advance.\\n\\n3. Goals\\nThere are different approaches to weight training reps and sets depending on what you are trying to achieve.\\n\\nMuscle Strength and Endurance: Using lighter weights to complete more reps and sets will improve muscle strength safely and increase muscle endurance over time. Gradually using heavier weights is even more effective in challenging your muscles to grow. Beginners need to be confident that they are using proper form before adding more resistance and weight.\\nIncreased Muscle Mass (Hypertrophy): Using heavier weights for shorter durations is best for increasing muscle mass. Remember, it takes a lot to bulk up like a bodybuilder. Professional bodybuilders who are trying to bulk up their physique will use much heavier weights – and consume massive amounts of calories to substantially increase muscle size. Eating like a boxer while using more resistance will make you lean and strong rather than bulky, so don’t shy away from using heavier weights if you’re ready!","How many reps and sets should a boxer do?",{"_uid":9268,"answer":9269,"question":9270,"component":670},"9a4cf797-e8b8-46bd-84b7-4054f4761489","You should take all of the above factors into consideration when you are determining how many reps and sets you should do. Following a training program designed for your fitness level is the best way to choose how many reps and sets are appropriate for each exercise. A beginner may be crushing their goals by doing 3 sets of 5 reps for one exercise, whereas someone at an advanced level may be barely challenged at 5 sets of 10 reps of the same exercise. Focus on your personal milestones, follow a trainer’s guidance, and listen to your body!","How many reps and sets should I do?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":9272,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":9284,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":9285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":9273,"component":39,"meta_info":9281,"block_image":9282,"cover_image":9283,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":9274,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":9279,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":9280,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":9275,"component":118,"meta_info":9276,"meta_title":7,"block_image":9277,"cover_image":9278,"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":700,"content":9287},[9288,9319,9339,9343,9348,9358,9361,9366,9370,9378,9383,9387,9395,9400,9409,9413,9418,9422,9427,9431,9436,9440,9445,9449,9454,9463,9467,9472,9476,9481,9485,9490,9494,9554,9559,9568,9571,9611,9615],{"type":703,"content":9289},[9290,9292,9296,9302,9304,9308,9313,9317],{"text":9291,"type":707},"Boxers incorporate strength training into their workouts for a multitude of reasons. Increasing overall muscle strength is key to maintaining balance, improving endurance, ",{"text":3799,"type":707,"marks":9293},[9294],{"type":3183,"attrs":9295},{"class":7},{"text":9297,"type":707,"marks":9298},"preventing injury",[9299],{"type":712,"attrs":9300},{"href":9301,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{"text":9303,"type":707},", and generating ",{"text":3799,"type":707,"marks":9305},[9306],{"type":3183,"attrs":9307},{"class":7},{"text":9309,"type":707,"marks":9310},"more power",[9311],{"type":712,"attrs":9312},{"href":5118,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":3767,"type":707,"marks":9314},[9315],{"type":3183,"attrs":9316},{"class":7},{"text":9318,"type":707},"with every punch.",{"type":703,"content":9320},[9321,9323,9327,9333,9337],{"text":9322,"type":707},"Strength training uses resistance to challenge the muscles. This resistance can be generated by your own bodyweight or with equipment like a ",{"text":3799,"type":707,"marks":9324},[9325],{"type":3183,"attrs":9326},{"class":7},{"text":9328,"type":707,"marks":9329},"kettlebell",[9330],{"type":712,"attrs":9331},{"href":9332,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://youtu.be/LHuv7FYgQSM",{"text":3767,"type":707,"marks":9334},[9335],{"type":3183,"attrs":9336},{"class":7},{"text":9338,"type":707},"or medicine ball. As you introduce more resistance into each movement, your muscle fibers develop micro tears that eventually will heal into stronger tissue. This is why it is so important to approach strength training in a controlled manner and prioritize recovery time so that you can become a stronger version of yourself!",{"type":703,"content":9340},[9341],{"text":9342,"type":707},"Here we’ll look more closely at how reps and sets help boxers use strength training safely and effectively.",{"type":757,"attrs":9344,"content":9345},{"level":759},[9346,9347],{"text":9250,"type":707},{"type":2373},{"type":1221,"attrs":9349},{"id":9350,"body":9351},"a26c3a9b-ac44-4840-8760-6b03b334a703",[9352],{"_uid":9353,"image":9354,"component":1233},"i-92c67db8-d548-49f2-81d5-ed68be85d874",{"id":9355,"alt":9356,"name":7,"focus":48,"title":9356,"filename":9357,"copyright":7,"fieldtype":50},3462803,"Shanie Smash doing kettlebell reps","https://a.storyblok.com/f/115220/1100x1100/e14f95c308/kettlebell_squats.png",{"type":703,"content":9359},[9360],{"text":9249,"type":707},{"type":757,"attrs":9362,"content":9363},{"level":819},[9364],{"text":9365,"type":707},"Reps",{"type":703,"content":9367},[9368],{"text":9369,"type":707},"The term ‘reps’ is short for repetitions. Reps refers to the number of times you repeat a specific movement without stopping.",{"type":828,"content":9371},[9372],{"type":831,"content":9373},[9374],{"type":703,"content":9375},[9376],{"text":9377,"type":707},"Example: 5 bicep curls in a row = 5 reps",{"type":757,"attrs":9379,"content":9380},{"level":819},[9381],{"text":9382,"type":707},"Sets",{"type":703,"content":9384},[9385],{"text":9386,"type":707},"Sets denote how many times you repeat a sequence of reps, with a rest period in between each sequence.",{"type":828,"content":9388},[9389],{"type":831,"content":9390},[9391],{"type":703,"content":9392},[9393],{"text":9394,"type":707},"Example: 5 bicep curls in a row completed 3 times (with rest in between) = 3 sets of 5 reps",{"type":757,"attrs":9396,"content":9397},{"level":759},[9398,9399],{"text":9262,"type":707},{"type":2373},{"type":1221,"attrs":9401},{"id":9350,"body":9402},[9403],{"_uid":9404,"image":9405,"component":1233},"i-60cbd5d3-c061-4b3c-87e0-a742728a54bb",{"id":9406,"alt":9407,"name":7,"focus":48,"title":9407,"filename":9408,"copyright":7,"fieldtype":50},3462811,"Coach PJ Doing Kettlebell Sets","https://a.storyblok.com/f/115220/1100x1100/64a959f9dc/kettlebell_swings.png",{"type":703,"content":9410},[9411],{"text":9412,"type":707},"There are four (4) reasons to break down strength training exercises into reps and sets.",{"type":757,"attrs":9414,"content":9415},{"level":819},[9416],{"text":9417,"type":707},"1. Establish Your Baseline",{"type":703,"content":9419},[9420],{"text":9421,"type":707},"Starting with a lighter weight and seeing how many reps and sets you can do will give you an idea of your baseline fitness level, helping you set personal goals.",{"type":757,"attrs":9423,"content":9424},{"level":819},[9425],{"text":9426,"type":707},"2. Track Your Progress and Stay Motivated",{"type":703,"content":9428},[9429],{"text":9430,"type":707},"Sticking with that weight and number of reps and sets allows you to evaluate your progress so you know when to level up and increase the weight or number of reps and/or sets. It can also keep you motivated to finish out the number of full sets in your workout, even when you feel like quitting. You know what you are capable of!",{"type":757,"attrs":9432,"content":9433},{"level":819},[9434],{"text":9435,"type":707},"3. Prevent Injury",{"type":703,"content":9437},[9438],{"text":9439,"type":707},"Knowing your fitness level so you can make realistic goals for your reps and sets will prevent overtraining and possible injury.",{"type":757,"attrs":9441,"content":9442},{"level":819},[9443],{"text":9444,"type":707},"4. Build Muscle",{"type":703,"content":9446},[9447],{"text":9448,"type":707},"The foundation of strength training is science. Performing reps and sets triggers the muscles to increase strength under controlled conditions in much the same way your muscles build strength naturally – in cycles of repetition and recovery!",{"type":757,"attrs":9450,"content":9451},{"level":759},[9452,9453],{"text":9266,"type":707},{"type":2373},{"type":1221,"attrs":9455},{"id":9350,"body":9456},[9457],{"_uid":9458,"image":9459,"component":1233},"i-03480c5d-a579-43e6-b37e-03e9ee902370",{"id":9460,"alt":9461,"name":7,"focus":48,"title":9461,"filename":9462,"copyright":7,"fieldtype":50},3462814,"Shanie Smash Doing Sets of Kettlebell Exercises","https://a.storyblok.com/f/115220/1100x1100/5b7940fb60/kettlebell_lifts.png",{"type":703,"content":9464},[9465],{"text":9466,"type":707},"The number of reps and sets a boxer should complete during strength training varies. Setting reps and sets depend on three (3) main factors:",{"type":757,"attrs":9468,"content":9469},{"level":819},[9470],{"text":9471,"type":707},"1. Exercise/Muscle Group",{"type":703,"content":9473},[9474],{"text":9475,"type":707},"Some movements are simply easier to complete than others, requiring more reps and/or sets to pose any resistance at all. When you are working muscles that are commonly used, like your biceps, you may want to increase the number of reps, sets, or weight to challenge the muscle. Less commonly used muscles, such as the triceps, are generally weaker, requiring far fewer reps and sets and much less resistance to feel the impact.",{"type":757,"attrs":9477,"content":9478},{"level":819},[9479],{"text":9480,"type":707},"2. Fitness Level",{"type":703,"content":9482},[9483],{"text":9484,"type":707},"As with all exercise, beginners need to proceed more cautiously when embarking on a strength training program. While pushing yourself is always encouraged, overdoing it with too many reps and sets, or jumping in with too much weight, can result in injury. Even experienced boxers can overtrain and get burnt out. It’s recommended that you start training with lighter weights, and fewer reps and sets to establish your personal baseline and slowly increase weight and frequency as you advance.",{"type":757,"attrs":9486,"content":9487},{"level":819},[9488],{"text":9489,"type":707},"3. Goals",{"type":703,"content":9491},[9492],{"text":9493,"type":707},"There are different approaches to weight training reps and sets depending on what you are trying to achieve.",{"type":828,"content":9495},[9496,9506],{"type":831,"content":9497},[9498],{"type":703,"content":9499},[9500,9504],{"text":9501,"type":707,"marks":9502},"Muscle Strength and Endurance",[9503],{"type":3189},{"text":9505,"type":707},": Using lighter weights to complete more reps and sets will improve muscle strength safely and increase muscle endurance over time. Gradually using heavier weights is even more effective in challenging your muscles to grow. Beginners need to be confident that they are using proper form before adding more resistance and weight.",{"type":831,"content":9507},[9508],{"type":703,"content":9509},[9510,9514,9516,9520,9526,9532,9536,9538,9542,9548,9552],{"text":9511,"type":707,"marks":9512},"Increased Muscle Mass (Hypertrophy)",[9513],{"type":3189},{"text":9515,"type":707},": Using heavier weights for shorter durations is best for increasing muscle mass. Remember, it takes a lot to bulk up like a bodybuilder. Professional bodybuilders who are trying to bulk up their physique will use much heavier weights – and consume massive amounts of calories to substantially increase muscle size. ",{"text":3799,"type":707,"marks":9517},[9518],{"type":3183,"attrs":9519},{"class":7},{"text":9521,"type":707,"marks":9522},"Eating like a boxer",[9523],{"type":712,"attrs":9524},{"href":9525,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/",{"text":3799,"type":707,"marks":9527},[9528,9530],{"type":712,"attrs":9529},{"href":9525,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":3183,"attrs":9531},{"class":7},{"text":3799,"type":707,"marks":9533},[9534],{"type":3183,"attrs":9535},{"class":7},{"text":9537,"type":707},"while using more resistance will make you ",{"text":3799,"type":707,"marks":9539},[9540],{"type":3183,"attrs":9541},{"class":7},{"text":9543,"type":707,"marks":9544},"lean and strong",[9545],{"type":712,"attrs":9546},{"href":9547,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips/",{"text":3767,"type":707,"marks":9549},[9550],{"type":3183,"attrs":9551},{"class":7},{"text":9553,"type":707},"rather than bulky, so don’t shy away from using heavier weights if you’re ready!",{"type":757,"attrs":9555,"content":9556},{"level":759},[9557,9558],{"text":9270,"type":707},{"type":2373},{"type":1221,"attrs":9560},{"id":9350,"body":9561},[9562],{"_uid":9563,"image":9564,"component":1233},"i-bd6915ce-2429-4000-82ff-8531ca7b2afe",{"id":9565,"alt":9566,"name":7,"focus":48,"title":9566,"filename":9567,"copyright":7,"fieldtype":50},3462816,"Coach PJ Doing Reps of Kettlebell Exercises","https://a.storyblok.com/f/115220/1100x1100/0faf906d9b/kettlebell_halos.png",{"type":703,"content":9569},[9570],{"text":9269,"type":707},{"type":703,"content":9572},[9573,9575,9579,9584,9588,9590,9594,9599,9601,9605,9609],{"text":9574,"type":707},"We recognize that starting your ",{"text":3799,"type":707,"marks":9576},[9577],{"type":3183,"attrs":9578},{"class":7},{"text":9580,"type":707,"marks":9581},"boxing training",[9582],{"type":712,"attrs":9583},{"href":3202,"uuid":48,"anchor":48,"target":716,"linktype":48},{"text":3767,"type":707,"marks":9585},[9586],{"type":3183,"attrs":9587},{"class":7},{"text":9589,"type":707},"can be overwhelming, from perfecting your form and building your skill level, which is why we offer the Prospect Path on the ",{"text":3799,"type":707,"marks":9591},[9592],{"type":3183,"attrs":9593},{"class":7},{"text":1475,"type":707,"marks":9595},[9596],{"type":712,"attrs":9597},{"href":9598,"uuid":48,"anchor":48,"target":716,"linktype":48},"https://apps.apple.com/us/app/fightcamp-boxing-workouts/id1328562100",{"text":9600,"type":707},", featuring videos and boxing tutorials for all levels. The professional trainers are also here to help you along your fitness journey. Discover more tips on how to strength train like a pro boxer on our ",{"text":3799,"type":707,"marks":9602},[9603],{"type":3183,"attrs":9604},{"class":7},{"text":4917,"type":707,"marks":9606},[9607],{"type":712,"attrs":9608},{"href":4921,"uuid":48,"anchor":48,"target":716,"linktype":48},{"text":9610,"type":707},". Keep training, and your hard work will soon show its results!",{"type":757,"attrs":9612,"content":9613},{"level":819},[9614],{"text":3837,"type":707},{"type":703,"content":9616},[9617,9623,9624,9628,9629,9635,9636],{"text":9618,"type":707,"marks":9619},"How To Build a Workout In 6 Easy Steps (Boxer's Guide)",[9620],{"type":712,"attrs":9621},{"href":9622,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-build-a-workout-in-6-easy-steps-boxer-s-guide/",{"type":2373},{"text":9180,"type":707,"marks":9625},[9626],{"type":712,"attrs":9627},{"href":9184,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":2373},{"text":9630,"type":707,"marks":9631},"How To Create A Workout Schedule | At-Home Boxing Training",[9632],{"type":712,"attrs":9633},{"href":9634,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-create-a-workout-schedule-at-home-boxing-training/",{"type":2373},{"text":9637,"type":707,"marks":9638},"How To Start An At-Home Fitness Routine",[9639],{"type":712,"attrs":9640},{"href":9641,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-an-at-home-fitness-routine/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":9643,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":9648,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":9649,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":9644,"component":118,"meta_info":9645,"meta_title":7,"block_image":9646,"cover_image":9647,"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},[],[],"2022-01-06 00:00",{"_uid":9652,"title":9231,"plugin":43,"description":9653},"cc2228ef-bd01-4754-8a5d-fea80df2ca5b","Boxers know strength training is key to their performance. Find out why strength training is broken down into reps and sets, and how many are right for you.",{"id":9655,"alt":9656,"name":7,"focus":48,"title":9656,"filename":9657,"copyright":7,"fieldtype":50},3462798,"Reps and Sets Explained","https://a.storyblok.com/f/115220/2400x990/1a4844333d/reps-and-sets-explained.png",[],"reps-and-sets-explained-boxing-strength-training","blogs/reps-and-sets-explained-boxing-strength-training",-2840,[949,1701],"31043f47-e544-4038-8dbb-680290f9cb47","2022-01-06T10:15:00.000Z",[],{"name":9667,"created_at":9668,"published_at":9669,"updated_at":9670,"id":9671,"uuid":9672,"content":9673,"slug":10421,"full_slug":10422,"sort_by_date":48,"position":10423,"tag_list":10424,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":10425,"first_published_at":10426,"release_id":48,"lang":60,"path":10427,"alternates":10428,"default_full_slug":48,"translated_slugs":48},"20-Minute At-Home Boxing Workout For The New Year","2021-12-15T15:56:14.956Z","2022-12-05T19:34:12.610Z","2022-12-05T19:34:12.651Z",92615089,"42998a58-8768-4a4d-9462-9e91a4ab2b42",{"_uid":9674,"faqs":9675,"title":9756,"topic":9757,"author":6747,"content":9772,"category":10402,"schedule":10410,"component":934,"meta_info":10411,"cover_image":10415,"description":10419,"contributors":10420},"baa33e6d-212d-4b5a-9555-21ea872ea663",[9676,9680,9684,9687,9690,9693,9697,9701,9705,9709,9713,9717,9721,9725,9729,9733,9737,9741,9744,9748,9752],{"_uid":9677,"answer":9678,"question":9679,"component":670},"10c72028-6fb1-4de7-a466-c3c69d54c63d","The start of a new year is an exciting time of growth and rejuvenation -- we make new goals, start new habits and hobbies, and embrace new opportunities! If you’re looking to kick off 2022 and this New Year with less stress, healthy habits, and a fun new hobby, allow us to introduce you to the beast-mode endorphin rush of boxing!\n\nBoxing has tons of health benefits, from cardiovascular endurance and increased muscle strength to sharper mental performance. And you don’t need a gym membership to train! To prove it, we’ve put together a 20-minute beginner boxing workout you can do anywhere -- at-home, in the gym, or even outside.\n\nThis HIIT workout is short, sweet, and sweaty. Whether you’re starting a new fitness routine or just want to shake up your fitness training, make a New Year’s resolution to complete this 20-minute workout twice a week. We promise you’ll be hooked!","20-Minute At-Home Boxing Working For The New Year",{"_uid":9681,"answer":9682,"question":9683,"component":670},"9f364a68-3fae-44fa-9622-41f8bb5a533e","Before we start sweating, let’s review the four (4) different boxing movements we’ll be using in this beginner boxing workout. In the workout below, we’ll refer to each of the foundational punches as a number: 1, 2, 3, and 4. These four (4) punches are called the Jab, Cross, Lead Hook, and Rear Hook. This is just an easier and faster way to refer to our punches when we train.","What are the boxing punch numbers?",{"_uid":9685,"answer":9686,"question":6318,"component":670},"33f42aa4-8abb-409a-9b26-b76124ed6c75","- Assume fighting stance with your fists in guard position\n- Extend your lead arm straight ahead, keeping your fist in line with its starting point\n- Return your fist quickly back to your face",{"_uid":9688,"answer":9689,"question":6326,"component":670},"d4c0f22e-a851-445f-b207-ddaf630f1b82","- Assume the same fighting stance with fists in guard position\n- You will pivot on your back foot as you rotate your hips, angling your body towards the front\n- As you pivot and rotate, extend your rear arm forward using your shoulder as the source of your power\n- Rotate your body back to fighting stance and return your rear hand to guard position",{"_uid":9691,"answer":9692,"question":6699,"component":670},"b43e3b9c-c204-4c85-a16a-9ed24f6313a0","- Start in your fighting stance with fists in guard position\n- Rotate your body into a forward position to transfer your weight on your lead leg\n- Bring your lead arm up to shoulder-height with your elbow bent at a 90-degree angle\n- Pivot on your lead leg while rotating your body to follow your fist\n- Your arm will remain bent at the elbow at a roughly 90-degree angle and your elbow should end up almost in front of your face as you follow-through",{"_uid":9694,"answer":9695,"question":9696,"component":670},"c47c5aed-f538-4ba9-b8b9-eaf259289142","- Start in your fighting stance with fists in guard position\n- Bring your rear arm to shoulder height with your elbow bent at a 90-degree angle\n- Pivot on your rear foot while rotating your hips and body\n- Again, your elbow will remain bent and should be almost in front of your face as you deliver your hook punch","How do you throw a rear hook in boxing?",{"_uid":9698,"answer":9699,"question":9700,"component":670},"6c6e4984-e4fb-4459-90dc-702edf1f3297","Boxer’s Choice! Get your blood pumping and your heart rate elevated with 3 minutes of jumping rope, jogging, or power walking!","Warm Up (3 minutes)",{"_uid":9702,"answer":9703,"question":9704,"component":670},"2b866ecc-611f-460a-ab72-313cbf21aa73","- Alternate between Jabs and Crosses for 3 minutes","Jab - Cross - Jab - Cross (1 - 2 - 1 - 2) (3 minutes)",{"_uid":9706,"answer":9707,"question":9708,"component":670},"3702ef94-e31a-47b2-956f-e2e7053ad31e","- Start in plank position with your hands shoulder-width apart, your back flat, and your abs engaged\n- Pull your right knee into your chest\n- Switch legs and bring your left knee into your chest\n- Keeping your hips down, repeat at a sprinting pace for 30 seconds","Mountain Climbers (30 seconds)",{"_uid":9710,"answer":9711,"question":9712,"component":670},"bbb4812e-ee9e-49fb-b2f8-a79057074bc9","- Alternate between your Jab - Cross - Lead Hook (1 - 2 - 3) combo for 3 minutes","Jab - Cross - Lead Hook (1 - 2 - 3) (3 minutes)",{"_uid":9714,"answer":9715,"question":9716,"component":670},"4e8f8a2f-517f-485c-bffa-9517284b2aec","- Stand with your feet hip-width apart\n- Tighten your core and lower your hips down and back, coming  into a squat\n- Explode off the ground, using your arms to propel you as high as possible\n- Come back to the ground and repeat for 30 seconds","Jump Squats (30 seconds)",{"_uid":9718,"answer":9719,"question":9720,"component":670},"241c52bd-dbdc-43a9-b79d-e0b1da57a63a","- Throw your Jab - Cross - Lead Hook combo and add a final Cross\n- Repeat for 3 minutes","Jab - Cross - Lead Hook - Cross (1 - 2 - 3 - 2) (3 minutes)",{"_uid":9722,"answer":9723,"question":9724,"component":670},"42f1cbcf-e413-4619-8e2a-02321bb9bd27","- Get down on your hands or fists (if you’re wearing gloves) and toes, with your hands directly under your shoulders\n- Bend your elbows and slowly lower yourself down until your chest nearly touches the floor\n- Keeping your back straight and your core tight, push yourself back up until your arms are fully extended\n- Repeat for 30 seconds","Push-Ups (30 seconds)",{"_uid":9726,"answer":9727,"question":9728,"component":670},"f7bbd0b8-6342-4de0-bb25-c467574b678a","- Throw a Jab - Cross - Lead Hook - Rear Hook (1 - 2 - 3 - 4) combination repeatedly for 3 minutes","Jab - Cross - Lead Hook - Rear Hook (1 - 2 - 3 - 4) (3 minutes)",{"_uid":9730,"answer":9731,"question":9732,"component":670},"b265ed91-05a4-4774-b5ae-1542c840b22b","- Stand with your feet shoulder-width apart with your weight in your heels\n- Bend your knees and push your hips back into a squat\n- Drop your hands to the floor in front of your feet and jump your feet back into a high plank position\n- Lower down into a push-up\n- Explode into a jump squat with your hands over your head and repeat for 30 seconds","Burpees (30 seconds)",{"_uid":9734,"answer":9735,"question":9736,"component":670},"fbb4f50b-4aa1-4a43-bec5-dd7425b76fe5","- Throw your Jab - Cross - Jab - Cross (1 - 2 - 1 - 2) punch combo\n- Drop into a sprawl with your hands and toes touching the ground in a push-up position\n- Instead of dropping towards the floor for a push-up, pop back up into your boxing stance and repeat\n- Continue for 3 minutes","Jab - Cross - Jab - Cross - Sprawl (1 - 2 - 1 - 2 - Sprawl) (3 minutes)",{"_uid":9738,"answer":9739,"question":9740,"component":670},"704a8f13-0b42-4fdf-ba30-a7cb3e5ffa71","- Start in a push-up position\n- Lower yourself down to your forearms\n- Ground your toes, squeeze your glutes and core, and keep your neck and back straight\n- Hold this position for one minute without dropping your knees or torso","Plank (30 seconds)",{"_uid":9742,"answer":9743,"question":8042,"component":670},"ceb06355-fc9a-4446-939d-39bd9a8377b3","Wrapping up your boxing workout with a series of cool down movements will safely transition you from ‘workout mode’ to ‘walking around mode.’ Start your cool down immediately after your workout to decrease your heart rate and stretch your muscles while they’re still warm.",{"_uid":9745,"answer":9746,"question":9747,"component":670},"2227261a-647f-4ed1-9daa-4ccf6b4e0fc2","- Pull your right arm across your chest with your left hand until you feel a stretch\n- Hold for 30 seconds and switch arms","Shoulder Pull (1 minute)",{"_uid":9749,"answer":9750,"question":9751,"component":670},"7a696c5d-458c-49d2-9063-bccfe5d363e0","- Pull your right arm behind your head, with your elbow facing up and your hand touching the top of your spine\n- Use your left hand to pull your elbow directly in line with your spine\n- Hold for 30 seconds and switch arms","Tricep Pull (1 minute)",{"_uid":9753,"answer":9754,"question":9755,"component":670},"649821ed-648e-41c3-bfa1-a6ff9d870aab","- From a kneeling position, bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for 1 minute","Child's Pose (1 minute)","20-Minute At-Home Boxing Workout for the New Year",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":9758,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":9770,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":9771,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":9759,"component":39,"meta_info":9767,"block_image":9768,"cover_image":9769,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":9760,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":9765,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":9766,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":9761,"component":118,"meta_info":9762,"meta_title":7,"block_image":9763,"cover_image":9764,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":9773},[9774,9778,9789,9800,9812,9823,9828,9831,9836,9856,9861,9887,9892,9924,9929,9954,9960,9970,9989,9993,9996,10001,10006,10014,10018,10044,10048,10053,10058,10066,10070,10096,10100,10105,10110,10124,10128,10153,10157,10162,10167,10175,10179,10211,10215,10220,10225,10251,10255,10281,10285,10289,10300,10304,10318,10322,10341,10345,10378,10382],{"type":703,"content":9775},[9776],{"text":9777,"type":707},"The start of a new year is an exciting time of growth and rejuvenation -- we make new goals, start new habits and hobbies, and embrace new opportunities! If you’re looking to kick off the year with less stress, healthy habits, and a badass new hobby, allow us to introduce you to the beast-mode endorphin rush of boxing!",{"type":703,"content":9779},[9780,9782,9787],{"text":9781,"type":707},"Boxing has tons of health benefits, from cardiovascular endurance and increased muscle strength to sharper mental performance. And you ",{"text":9783,"type":707,"marks":9784},"don’t need a gym membership",[9785],{"type":712,"attrs":9786},{"href":916,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":9788,"type":707}," to train! To prove it, we’ve put together a 20-minute beginner boxing workout you can do anywhere -- at-home, in the gym, or even outside.",{"type":703,"content":9790},[9791,9793,9798],{"text":9792,"type":707},"This ",{"text":9794,"type":707,"marks":9795},"HIIT workout",[9796],{"type":712,"attrs":9797},{"href":7066,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":9799,"type":707}," is short, sweet, and sweaty. Whether you’re starting a new fitness routine or just want to shake up your fitness training, make a New Year’s resolution to complete this 20-minute workout twice a week. We promise you’ll be hooked!",{"type":703,"content":9801},[9802,9804,9809,9811],{"text":9803,"type":707},"*If boxing isn’t new to you, you can skip right down to the workout, otherwise, here’s a bit of background on the ",{"text":9805,"type":707,"marks":9806},"boxing punches",[9807],{"type":712,"attrs":9808},{"href":6398,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":9810,"type":707}," and how to execute the exercises.",{"type":2373},{"type":1221,"attrs":9813},{"id":9814,"body":9815},"4fb8bc86-aa91-46e0-8442-3f6a3e8e70f9",[9816],{"_uid":9817,"image":9818,"component":1233,"copyright_details":9822},"i-1d66bd98-61e5-4b49-817b-1160f661067d",{"id":9819,"alt":9820,"name":7,"focus":48,"title":9820,"filename":9821,"copyright":7,"fieldtype":50},3530698,"FightCamp Boxing Workout","https://a.storyblok.com/f/115220/700x1100/e5b8dec7d7/boxing_cross_punch.png",[],{"type":757,"attrs":9824,"content":9825},{"level":759},[9826],{"text":9827,"type":707},"Boxing Punch Numbers",{"type":703,"content":9829},[9830],{"text":9682,"type":707},{"type":757,"attrs":9832,"content":9833},{"level":819},[9834],{"text":9835,"type":707},"1: Jab",{"type":828,"content":9837},[9838,9844,9850],{"type":831,"content":9839},[9840],{"type":703,"content":9841},[9842],{"text":9843,"type":707},"Assume fighting stance with your fists in guard position",{"type":831,"content":9845},[9846],{"type":703,"content":9847},[9848],{"text":9849,"type":707},"Extend your lead arm straight ahead, keeping your fist in line with its starting point",{"type":831,"content":9851},[9852],{"type":703,"content":9853},[9854],{"text":9855,"type":707},"Return your fist quickly back to your face",{"type":757,"attrs":9857,"content":9858},{"level":819},[9859],{"text":9860,"type":707},"2: Cross",{"type":828,"content":9862},[9863,9869,9875,9881],{"type":831,"content":9864},[9865],{"type":703,"content":9866},[9867],{"text":9868,"type":707},"Assume the same fighting stance with fists in guard position",{"type":831,"content":9870},[9871],{"type":703,"content":9872},[9873],{"text":9874,"type":707},"You will pivot on your back foot as you rotate your hips, angling your body towards the front",{"type":831,"content":9876},[9877],{"type":703,"content":9878},[9879],{"text":9880,"type":707},"As you pivot and rotate, extend your rear arm forward using your shoulder as the source of your power",{"type":831,"content":9882},[9883],{"type":703,"content":9884},[9885],{"text":9886,"type":707},"Rotate your body back to fighting stance and return your rear hand to guard position",{"type":757,"attrs":9888,"content":9889},{"level":819},[9890],{"text":9891,"type":707},"3: Lead Hook",{"type":828,"content":9893},[9894,9900,9906,9912,9918],{"type":831,"content":9895},[9896],{"type":703,"content":9897},[9898],{"text":9899,"type":707},"Start in your fighting stance with fists in guard position",{"type":831,"content":9901},[9902],{"type":703,"content":9903},[9904],{"text":9905,"type":707},"Rotate your body into a forward position to transfer your weight on your lead leg",{"type":831,"content":9907},[9908],{"type":703,"content":9909},[9910],{"text":9911,"type":707},"Bring your lead arm up to shoulder-height with your elbow bent at a 90-degree angle",{"type":831,"content":9913},[9914],{"type":703,"content":9915},[9916],{"text":9917,"type":707},"Pivot on your lead leg while rotating your body to follow your fist",{"type":831,"content":9919},[9920],{"type":703,"content":9921},[9922],{"text":9923,"type":707},"Your arm will remain bent at the elbow at a roughly 90-degree angle and your elbow should end up almost in front of your face as you follow-through",{"type":757,"attrs":9925,"content":9926},{"level":819},[9927],{"text":9928,"type":707},"4: Rear Hook",{"type":828,"content":9930},[9931,9936,9942,9948],{"type":831,"content":9932},[9933],{"type":703,"content":9934},[9935],{"text":9899,"type":707},{"type":831,"content":9937},[9938],{"type":703,"content":9939},[9940],{"text":9941,"type":707},"Bring your rear arm to shoulder height with your elbow bent at a 90-degree angle",{"type":831,"content":9943},[9944],{"type":703,"content":9945},[9946],{"text":9947,"type":707},"Pivot on your rear foot while rotating your hips and body",{"type":831,"content":9949},[9950],{"type":703,"content":9951},[9952],{"text":9953,"type":707},"Again, your elbow will remain bent and should be almost in front of your face as you deliver your hook punch",{"type":757,"attrs":9955,"content":9956},{"level":759},[9957,9959],{"text":9958,"type":707},"At-Home Boxing Workout For Beginners",{"type":2373},{"type":1221,"attrs":9961},{"id":9814,"body":9962},[9963],{"_uid":9964,"image":9965,"component":1233,"copyright_details":9969},"i-d546cc5b-6fcc-4916-bdaa-c1d7ff1f4e9d",{"id":9966,"alt":9967,"name":7,"focus":48,"title":9967,"filename":9968,"copyright":7,"fieldtype":50},3530706,"At-Home Boxing Workout","https://a.storyblok.com/f/115220/700x1100/bc00cc3b0f/boxing_jab_punch.png",[],{"type":703,"content":9971},[9972,9974,9980,9982,9987],{"text":9973,"type":707},"This beginner boxing workout can be done with ",{"text":9975,"type":707,"marks":9976},"boxing gloves and a heavy bag",[9977],{"type":712,"attrs":9978},{"href":9979,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":9981,"type":707},", or with zero equipment. If you don’t have a bag to punch, just ",{"text":9983,"type":707,"marks":9984},"shadowbox",[9985],{"type":712,"attrs":9986},{"href":4903,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":9988,"type":707}," in the air, as if you’re sparring with an imaginary opponent. Grab a clock or set a timer, and let’s make it burn!",{"type":757,"attrs":9990,"content":9991},{"level":759},[9992],{"text":9700,"type":707},{"type":703,"content":9994},[9995],{"text":9699,"type":707},{"type":757,"attrs":9997,"content":9998},{"level":759},[9999],{"text":10000,"type":707},"Round 1",{"type":757,"attrs":10002,"content":10003},{"level":819},[10004],{"text":10005,"type":707},"Jab - Cross - Jab - Cross | 1 - 2 - 1 - 2 (3 minutes)",{"type":828,"content":10007},[10008],{"type":831,"content":10009},[10010],{"type":703,"content":10011},[10012],{"text":10013,"type":707},"Alternate between Jabs and Crosses for 3 minutes",{"type":757,"attrs":10015,"content":10016},{"level":819},[10017],{"text":9708,"type":707},{"type":828,"content":10019},[10020,10026,10032,10038],{"type":831,"content":10021},[10022],{"type":703,"content":10023},[10024],{"text":10025,"type":707},"Start in plank position with your hands shoulder-width apart, your back flat, and your abs engaged",{"type":831,"content":10027},[10028],{"type":703,"content":10029},[10030],{"text":10031,"type":707},"Pull your right knee into your chest",{"type":831,"content":10033},[10034],{"type":703,"content":10035},[10036],{"text":10037,"type":707},"Switch legs and bring your left knee into your chest",{"type":831,"content":10039},[10040],{"type":703,"content":10041},[10042],{"text":10043,"type":707},"Keeping your hips down, repeat at a sprinting pace for 30 seconds",{"type":757,"attrs":10045,"content":10046},{"level":819},[10047],{"text":7116,"type":707},{"type":757,"attrs":10049,"content":10050},{"level":759},[10051],{"text":10052,"type":707},"Round 2",{"type":757,"attrs":10054,"content":10055},{"level":819},[10056],{"text":10057,"type":707},"Jab - Cross - Lead Hook | 1 - 2 - 3 (3 minutes)",{"type":828,"content":10059},[10060],{"type":831,"content":10061},[10062],{"type":703,"content":10063},[10064],{"text":10065,"type":707},"Alternate between your Jab - Cross - Lead Hook (1 - 2 - 3) combo for 3 minutes",{"type":757,"attrs":10067,"content":10068},{"level":819},[10069],{"text":9716,"type":707},{"type":828,"content":10071},[10072,10078,10084,10090],{"type":831,"content":10073},[10074],{"type":703,"content":10075},[10076],{"text":10077,"type":707},"Stand with your feet hip-width apart",{"type":831,"content":10079},[10080],{"type":703,"content":10081},[10082],{"text":10083,"type":707},"Tighten your core and lower your hips down and back, coming  into a squat",{"type":831,"content":10085},[10086],{"type":703,"content":10087},[10088],{"text":10089,"type":707},"Explode off the ground, using your arms to propel you as high as possible",{"type":831,"content":10091},[10092],{"type":703,"content":10093},[10094],{"text":10095,"type":707},"Come back to the ground and repeat for 30 seconds",{"type":757,"attrs":10097,"content":10098},{"level":819},[10099],{"text":7116,"type":707},{"type":757,"attrs":10101,"content":10102},{"level":759},[10103],{"text":10104,"type":707},"Round 3",{"type":757,"attrs":10106,"content":10107},{"level":819},[10108],{"text":10109,"type":707},"Jab - Cross - Lead Hook - Cross | 1 - 2 - 3 - 2 (3 minutes)",{"type":828,"content":10111},[10112,10118],{"type":831,"content":10113},[10114],{"type":703,"content":10115},[10116],{"text":10117,"type":707},"Throw your Jab - Cross - Lead Hook combo and add a final Cross ",{"type":831,"content":10119},[10120],{"type":703,"content":10121},[10122],{"text":10123,"type":707},"Repeat for 3 minutes",{"type":757,"attrs":10125,"content":10126},{"level":819},[10127],{"text":9724,"type":707},{"type":828,"content":10129},[10130,10136,10142,10148],{"type":831,"content":10131},[10132],{"type":703,"content":10133},[10134],{"text":10135,"type":707},"Get down on your hands or fists (if you’re wearing gloves) and toes, with your hands directly under your shoulders",{"type":831,"content":10137},[10138],{"type":703,"content":10139},[10140],{"text":10141,"type":707},"Bend your elbows and slowly lower yourself down until your chest nearly touches the floor",{"type":831,"content":10143},[10144],{"type":703,"content":10145},[10146],{"text":10147,"type":707},"Keeping your back straight and your core tight, push yourself back up until your arms are fully extended",{"type":831,"content":10149},[10150],{"type":703,"content":10151},[10152],{"text":8868,"type":707},{"type":757,"attrs":10154,"content":10155},{"level":819},[10156],{"text":7116,"type":707},{"type":757,"attrs":10158,"content":10159},{"level":759},[10160],{"text":10161,"type":707},"Round 4",{"type":757,"attrs":10163,"content":10164},{"level":819},[10165],{"text":10166,"type":707},"Jab - Cross - Lead Hook - Rear Hook | 1 - 2 - 3 - 4 (3 minutes)",{"type":828,"content":10168},[10169],{"type":831,"content":10170},[10171],{"type":703,"content":10172},[10173],{"text":10174,"type":707},"Throw a Jab - Cross - Lead Hook - Rear Hook (1 - 2 - 3 - 4) combination repeatedly for 3 minutes",{"type":757,"attrs":10176,"content":10177},{"level":819},[10178],{"text":9732,"type":707},{"type":828,"content":10180},[10181,10187,10193,10199,10205],{"type":831,"content":10182},[10183],{"type":703,"content":10184},[10185],{"text":10186,"type":707},"Stand with your feet shoulder-width apart with your weight in your heels",{"type":831,"content":10188},[10189],{"type":703,"content":10190},[10191],{"text":10192,"type":707},"Bend your knees and push your hips back into a squat",{"type":831,"content":10194},[10195],{"type":703,"content":10196},[10197],{"text":10198,"type":707},"Drop your hands to the floor in front of your feet and jump your feet back into a high plank position",{"type":831,"content":10200},[10201],{"type":703,"content":10202},[10203],{"text":10204,"type":707},"Lower down into a push-up",{"type":831,"content":10206},[10207],{"type":703,"content":10208},[10209],{"text":10210,"type":707},"Explode into a jump squat with your hands over your head and repeat for 30 seconds",{"type":757,"attrs":10212,"content":10213},{"level":819},[10214],{"text":7116,"type":707},{"type":757,"attrs":10216,"content":10217},{"level":759},[10218],{"text":10219,"type":707},"Round 5",{"type":757,"attrs":10221,"content":10222},{"level":819},[10223],{"text":10224,"type":707},"Jab - Cross - Jab - Cross - Sprawl | 1 - 2 - 1 - 2 - Sprawl (3 minutes)",{"type":828,"content":10226},[10227,10233,10239,10245],{"type":831,"content":10228},[10229],{"type":703,"content":10230},[10231],{"text":10232,"type":707},"Throw your Jab - Cross - Jab - Cross (1 - 2 - 1 - 2) punch combo",{"type":831,"content":10234},[10235],{"type":703,"content":10236},[10237],{"text":10238,"type":707},"Drop into a sprawl with your hands and toes touching the ground in a push-up position",{"type":831,"content":10240},[10241],{"type":703,"content":10242},[10243],{"text":10244,"type":707},"Instead of dropping towards the floor for a push-up, pop back up into your boxing stance and repeat",{"type":831,"content":10246},[10247],{"type":703,"content":10248},[10249],{"text":10250,"type":707},"Continue for 3 minutes",{"type":757,"attrs":10252,"content":10253},{"level":819},[10254],{"text":9740,"type":707},{"type":828,"content":10256},[10257,10263,10269,10275],{"type":831,"content":10258},[10259],{"type":703,"content":10260},[10261],{"text":10262,"type":707},"Start in a push-up position",{"type":831,"content":10264},[10265],{"type":703,"content":10266},[10267],{"text":10268,"type":707},"Lower yourself down to your forearms",{"type":831,"content":10270},[10271],{"type":703,"content":10272},[10273],{"text":10274,"type":707},"Ground your toes, squeeze your glutes and core, and keep your neck and back straight",{"type":831,"content":10276},[10277],{"type":703,"content":10278},[10279],{"text":10280,"type":707},"Hold this position for one minute without dropping your knees or torso",{"type":757,"attrs":10282,"content":10283},{"level":819},[10284],{"text":7116,"type":707},{"type":757,"attrs":10286,"content":10287},{"level":759},[10288],{"text":8042,"type":707},{"type":703,"content":10290},[10291,10293,10298],{"text":10292,"type":707},"Wrapping up your boxing workout with a series of ",{"text":10294,"type":707,"marks":10295},"cool down",[10296],{"type":712,"attrs":10297},{"href":8206,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10299,"type":707}," movements will safely transition you from ‘workout mode’ to ‘walking around mode.’ Start your cool down immediately after your workout to decrease your heart rate and stretch your muscles while they’re still warm.",{"type":757,"attrs":10301,"content":10302},{"level":819},[10303],{"text":9747,"type":707},{"type":828,"content":10305},[10306,10312],{"type":831,"content":10307},[10308],{"type":703,"content":10309},[10310],{"text":10311,"type":707},"Pull your right arm across your chest with your left hand until you feel a stretch",{"type":831,"content":10313},[10314],{"type":703,"content":10315},[10316],{"text":10317,"type":707},"Hold for 30 seconds and switch arms",{"type":757,"attrs":10319,"content":10320},{"level":819},[10321],{"text":9751,"type":707},{"type":828,"content":10323},[10324,10330,10336],{"type":831,"content":10325},[10326],{"type":703,"content":10327},[10328],{"text":10329,"type":707},"Pull your right arm behind your head, with your elbow facing up and your hand touching the top of your spine",{"type":831,"content":10331},[10332],{"type":703,"content":10333},[10334],{"text":10335,"type":707},"Use your left hand to pull your elbow directly in line with your spine",{"type":831,"content":10337},[10338],{"type":703,"content":10339},[10340],{"text":10317,"type":707},{"type":757,"attrs":10342,"content":10343},{"level":819},[10344],{"text":7208,"type":707},{"type":828,"content":10346},[10347,10352,10357,10362,10367,10372],{"type":831,"content":10348},[10349],{"type":703,"content":10350},[10351],{"text":7010,"type":707},{"type":831,"content":10353},[10354],{"type":703,"content":10355},[10356],{"text":7016,"type":707},{"type":831,"content":10358},[10359],{"type":703,"content":10360},[10361],{"text":7022,"type":707},{"type":831,"content":10363},[10364],{"type":703,"content":10365},[10366],{"text":7028,"type":707},{"type":831,"content":10368},[10369],{"type":703,"content":10370},[10371],{"text":7034,"type":707},{"type":831,"content":10373},[10374],{"type":703,"content":10375},[10376],{"text":10377,"type":707},"Hold this pose for 1 minute",{"type":703,"content":10379},[10380],{"text":10381,"type":707},"Now, that’s how you ring in the New Year! Do this quick boxing HIIT workout twice a week and you’ll see yourself become a stronger, sharper, happier you in the New Year! After a few weeks, challenge yourself by boxing 3-4 times a week, or repeat the 5-round routine for longer training sessions.",{"type":703,"content":10383},[10384,10386,10390,10391,10395,10397,10401],{"text":10385,"type":707},"Make this workout work for your fitness resolutions! For more at-home boxing workouts by ",{"text":912,"type":707,"marks":10387},[10388],{"type":712,"attrs":10389},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":4915,"type":707},{"text":4925,"type":707,"marks":10392},[10393],{"type":712,"attrs":10394},{"href":4929,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10396,"type":707},". You can even train alongside our FightCamp Trainers on our ",{"text":4917,"type":707,"marks":10398},[10399],{"type":712,"attrs":10400},{"href":4921,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":6270,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":10403,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":10408,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":10409,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":10404,"component":118,"meta_info":10405,"meta_title":7,"block_image":10406,"cover_image":10407,"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},[],[],"2021-12-30 00:00",{"_uid":10412,"title":10413,"plugin":43,"description":10414},"597c604c-1d01-4e9d-be0a-546b891c4987","20 Minute At-Home Boxing Workout for the New Year | FightCamp","Don't waste any time crushing your New Year’s Resolutions. Make this your strongest year yet with this at-home FightCamp boxing workout!",{"id":10416,"alt":10417,"name":7,"focus":48,"title":10417,"filename":10418,"copyright":7,"fieldtype":50},3530685,"20 Minute At-Home Boxing Workout For The New Year","https://a.storyblok.com/f/115220/2400x990/d3f111422b/20-minute-at-home-boxing-workout-for-the-new-year.png","Don't waste any time crushing your New Year’s Resolutions. Make this your strongest year yet with this at-home boxing workout!",[],"20-minute-at-home-boxing-workout-for-the-new-year","blogs/20-minute-at-home-boxing-workout-for-the-new-year",-2970,[949,1701],"8265fb3b-d57f-48fe-b42d-f1dc80c11745","2021-12-30T02:00:00.000Z","training/20-minute-at-home-boxing-workout-for-the-new-year",[],{"name":10430,"created_at":10431,"published_at":10432,"updated_at":10433,"id":10434,"uuid":10435,"content":10436,"slug":10802,"full_slug":10803,"sort_by_date":48,"position":10804,"tag_list":10805,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":10806,"first_published_at":10807,"release_id":48,"lang":60,"path":10808,"alternates":10809,"default_full_slug":48,"translated_slugs":48},"How To Crush Your Fitness Goals This Winter","2021-12-15T13:25:05.643Z","2022-09-26T19:55:34.004Z","2022-09-26T19:55:34.047Z",92510323,"6f0d38ac-b5a7-408d-b56e-99296c32b561",{"_uid":10437,"faqs":10438,"title":10430,"topic":10454,"author":1738,"content":10469,"category":10786,"schedule":10794,"component":934,"meta_info":10795,"cover_image":10798,"description":10801},"49435b55-837c-47b9-a8a5-b10562b94332",[10439,10442,10446,10450],{"_uid":10440,"answer":10441,"question":10430,"component":670},"65677bc9-c4ce-4f89-8f76-277a609caf7a","It is not uncommon to slack off on your fitness goals during the winter. Colder, darker days don’t exactly spark a lot of inspiration, plunging many of us into a seasonal funk.\n\nMost of us know at least one person who bemoans ‘just getting through the winter’ as if this season is lost time to be endured, not used to your advantage. They are typically the same people scrambling furiously to get into shape before we start shedding layers in the summer.\n\nDon’t let this be you – stay on track and crush your fitness goals this winter with these tips.",{"_uid":10443,"answer":10444,"question":10445,"component":670},"380f3a15-2ace-4380-8c5d-5491f3fc3a8b","If you find it harder to workout in the winter, you are not alone. Don’t get frustrated if you feel like you always let your fitness routine fall to the wayside this time of year. There are many reasons why it is so hard to work out in the winter, but the ever-prevalent winter workout blues comes down to three (3) main factors:\n\n1. It’s Cold\nFor those of us who live a bit further from the equator, winter means colder temperatures and, in many areas, frequent bad weather. If you are used to exercising outside, you are probably far less inclined to do so as the temperature drops. Once the snow starts to fall, all bets are off for most (and we don’t blame you).\n\n2. It’s Dark\nThe shorter days in the winter months wreak havoc on everyone’s mental state whether we realize it or not. It is simply easier to justify skipping workout when it feels like there are fewer hours in the day. What’s worse, potentially serious depressive conditions like Seasonal Affective Disorder (S.A.D.) are common, and even a comparatively ‘mild’ case can still rob you of your motivation to do much of anything at all.\n\n3. It’s Busy\nWinter kicks off a busy holiday season that can throw our schedules off track. Even when the festivities calm down, it can be very difficult to reclaim your usual routine and revive your fitness momentum. It can be exhausting doing so much for everyone else during this time. Don’t forget--you can’t pour from an empty cup – self-care comes first!","Why is it harder to workout in the winter?",{"_uid":10447,"answer":10448,"question":10449,"component":670},"9ec9ed37-cf4b-4937-a87f-d6cc45b3ece3","There are many ways to stay motivated to work out during cold weather. Fitness is just as much about improving your mental state and adopting a healthier lifestyle as it is about getting in better physical shape.\n\nThat said, it’s helpful to remember that ‘Action Precedes Motivation’ – meaning that you establish motivation (and momentum) by the act of getting started. It might feel daunting to think about how to stay fit during the cold dark winter, but establishing a game plan and taking the first active step is the hardest part. Be proud of yourself for getting past that initial foot-dragging stage. It gets easier!\n\nTo get started, it’s critical to choose workouts that you will enjoy. Follow the lead of top NFL players - many of your favorite professional athletes choose to glove up for their offseason training. Boxing and kickboxing are two of the most effective and addictive exercises to keep you motivated any time of year, with an endless variety of drills tailored to all fitness levels. When the weather starts to take a turn, you can easily start boxing or kickboxing at home, with or without equipment.\n\nIf you’re ready to treat yourself to some boxing equipment, you don’t need much to get started. It’s worth it, too. The stress-busting intensity of a heavy bag workout does wonders for your mental health, making boxing and kickboxing the most effective winter workouts to keep you coming back for more.","How do you stay motivated to work out in cold weather?",{"_uid":10451,"answer":10452,"question":10453,"component":670},"8fc24de5-6e2c-4bc7-93ab-d75843edeeaa","1. Create an At-Home Gym\nGet out of the cold with your own special indoor fitness gym. Setting up a home boxing gym is one of the best ways to ensure you can stay motivated when the weather outside is frightful. It is much simpler than you may think, especially with step-by-step guides offered by programs with complete home setups like FightCamp.\n\n2. Join a Like-Minded Group\nHaving support from a community with similar fitness goals is priceless. Not only is it encouraging to share your fitness journey with others, but joining online classes can spark your inner competitive edge, pushing you to keep showing up and to go harder every time.\n\n3. Track Your Progress\nAs great as healthy competition can be, the most important competitor you face is yourself. One of the biggest fitness motivators is seeing the progress you have made towards your personal fitness goals. There are few things more satisfying than knowing your hard work is paying off, and programs like FightCamp, with their App and punch trackers, can give you the data and insight to follow your at-home workout metrics.\n\n4. Eat Healthy\nThis can be tough during the winter holidays. While it is important to let yourself indulge and enjoy at celebrations, it’s also important to remember that what you eat will impact how you feel. Following a boxer’s diet is an easy way to not derail your fitness progress by providing guidelines on choosing the right kinds of fuel.\n\n5. Schedule Your Workouts\nYes, keeping a fitness routine is exactly what many find so difficult in the winter, but it can be done. Even if you’re confronted with a hectic holiday schedule, you can almost always find a way to pencil in as little as 15 minutes for exercise just 3 or 4 times per week. Again, this is part of the massive appeal behind boxing and kickboxing – you can crush a combination cardio and full-body strength training workout in way less time.","How can I stay fit in the winter?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":10455,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":10467,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":10468,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":10456,"component":39,"meta_info":10464,"block_image":10465,"cover_image":10466,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":10457,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":10462,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":10463,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":10458,"component":118,"meta_info":10459,"meta_title":7,"block_image":10460,"cover_image":10461,"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":700,"content":10470},[10471,10475,10479,10483,10488,10499,10503,10508,10512,10517,10529,10534,10538,10543,10553,10557,10569,10596,10622,10628,10637,10642,10673,10678,10697,10702,10713,10718,10736,10741,10753,10758,10762],{"type":703,"content":10472},[10473],{"text":10474,"type":707},"It is not uncommon to slack off on your fitness goals during the winter. Colder, darker days don’t exactly spark a lot of inspiration, plunging many of us into a seasonal funk.",{"type":703,"content":10476},[10477],{"text":10478,"type":707},"Most of us know at least one person who bemoans ‘just getting through the winter’ as if this season is lost time to be endured, not used to your advantage. They are typically the same people scrambling furiously to get into shape before we start shedding layers in the summer.",{"type":703,"content":10480},[10481],{"text":10482,"type":707},"Don’t let this be you – stay on track and crush your fitness goals this winter with these tips.",{"type":757,"attrs":10484,"content":10485},{"level":759},[10486,10487],{"text":10445,"type":707},{"type":2373},{"type":1221,"attrs":10489},{"id":10490,"body":10491},"a65dd90f-b7bc-453e-bc9f-baff3ef34253",[10492],{"_uid":10493,"image":10494,"component":1233,"copyright_details":10498},"i-1b6c6378-6940-41a7-b429-b56696062270",{"id":10495,"alt":10496,"name":7,"focus":48,"title":10496,"filename":10497,"copyright":7,"fieldtype":50},3530493,"FightCamp Punching Bag Workout","https://a.storyblok.com/f/115220/700x1100/9cad45582b/punching_bag_workout.png",[],{"type":703,"content":10500},[10501],{"text":10502,"type":707},"If you find it harder to workout in the winter, you are not alone. Don’t get frustrated if you feel like you always let your fitness routine fall to the wayside this time of year. There are many reasons why it is so hard to work out in the winter, but the ever-prevalent winter workout blues comes down to three (3) main factors:",{"type":757,"attrs":10504,"content":10505},{"level":819},[10506],{"text":10507,"type":707},"1. It’s Cold",{"type":703,"content":10509},[10510],{"text":10511,"type":707},"For those of us who live a bit further from the equator, winter means colder temperatures and, in many areas, frequent bad weather. If you are used to exercising outside, you are probably far less inclined to do so as the temperature drops. Once the snow starts to fall, all bets are off for most (and we don’t blame you).",{"type":757,"attrs":10513,"content":10514},{"level":819},[10515],{"text":10516,"type":707},"2. It’s Dark",{"type":703,"content":10518},[10519,10521,10527],{"text":10520,"type":707},"The shorter days in the winter months wreak havoc on everyone’s mental state whether we realize it or not. It is simply easier to justify skipping your workout when it feels like there are fewer hours in the day. What’s worse, potentially serious depressive conditions like ",{"text":10522,"type":707,"marks":10523},"Seasonal Affective Disorder (S.A.D.)",[10524],{"type":712,"attrs":10525},{"href":10526,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651",{"text":10528,"type":707}," are common, and even a comparatively ‘mild’ case can still rob you of your motivation to do much of anything at all.",{"type":757,"attrs":10530,"content":10531},{"level":819},[10532],{"text":10533,"type":707},"3. It’s Busy",{"type":703,"content":10535},[10536],{"text":10537,"type":707},"Winter kicks off a busy holiday season that can throw our schedules off track. Even when the festivities calm down, it can be very difficult to reclaim your usual routine and revive your fitness momentum. It can be exhausting doing so much for everyone else during this time. Don’t forget--you can’t pour from an empty cup – self-care comes first!",{"type":757,"attrs":10539,"content":10540},{"level":759},[10541,10542],{"text":10449,"type":707},{"type":2373},{"type":1221,"attrs":10544},{"id":10490,"body":10545},[10546],{"_uid":10547,"image":10548,"component":1233,"copyright_details":10552},"i-3ef574dc-ddac-4bee-be5a-fef30dfcc51c",{"id":10549,"alt":10550,"name":7,"focus":48,"title":10550,"filename":10551,"copyright":7,"fieldtype":50},3530496,"FightCamp Workout","https://a.storyblok.com/f/115220/700x1100/5be0bf2404/fightcamp_workout.png",[],{"type":703,"content":10554},[10555],{"text":10556,"type":707},"There are many ways to stay motivated to work out during cold weather. Fitness is just as much about improving your mental state and adopting a healthier lifestyle as it is about getting in better physical shape.",{"type":703,"content":10558},[10559,10561,10567],{"text":10560,"type":707},"That said, it’s helpful to remember that ",{"text":10562,"type":707,"marks":10563},"‘Action Precedes Motivation’",[10564],{"type":712,"attrs":10565},{"href":10566,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":10568,"type":707}," – meaning that you establish motivation (and momentum) by the act of getting started. It might feel daunting to think about how to stay fit during the cold dark winter, but establishing a game plan and taking the first active step is the hardest part. Be proud of yourself for getting past that initial foot-dragging stage. It gets easier!",{"type":703,"content":10570},[10571,10573,10579,10581,10587,10589,10595],{"text":10572,"type":707},"To get started, it’s critical to choose workouts that you will enjoy. Follow the lead of top NFL players - many of your favorite ",{"text":10574,"type":707,"marks":10575},"professional athletes",[10576],{"type":712,"attrs":10577},{"href":10578,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-workouts-the-secret-of-nfl-football-players/",{"text":10580,"type":707}," choose to glove up for their offseason training. Boxing and kickboxing are two of the most effective and addictive exercises to keep you motivated any time of year, with an endless variety of drills tailored to all fitness levels. When the weather starts to take a turn, you can easily ",{"text":10582,"type":707,"marks":10583},"start boxing or kickboxing at home",[10584],{"type":712,"attrs":10585},{"href":10586,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/is-it-possible-to-learn-how-to-box-online/",{"text":10588,"type":707},", with or ",{"text":10590,"type":707,"marks":10591},"without equipment",[10592],{"type":712,"attrs":10593},{"href":10594,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-fitness-at-home-workout-no-equipment-needed/",{"text":2366,"type":707},{"type":703,"content":10597},[10598,10600,10606,10608,10612,10614,10620],{"text":10599,"type":707},"If you’re ready to treat yourself to some boxing equipment, ",{"text":10601,"type":707,"marks":10602},"you don’t need much to get started",[10603],{"type":712,"attrs":10604},{"href":10605,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/5-things-you-need-to-set-up-your-at-home-boxing-gym/",{"text":10607,"type":707},". It’s worth it, too. The stress-busting intensity of a heavy bag workout does wonders for your ",{"text":2503,"type":707,"marks":10609},[10610],{"type":712,"attrs":10611},{"href":10566,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10613,"type":707},", making boxing and kickboxing the ",{"text":10615,"type":707,"marks":10616},"most effective winter workouts",[10617],{"type":712,"attrs":10618},{"href":10619,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/why-boxing-is-great-for-fitness-from-an-amateur-boxer/",{"text":10621,"type":707}," to keep you coming back for more.",{"type":757,"attrs":10623,"content":10624},{"level":759},[10625,10627],{"text":10626,"type":707},"So how can you stay fit in the winter months?",{"type":2373},{"type":1221,"attrs":10629},{"id":10490,"body":10630},[10631],{"_uid":10632,"image":10633,"component":1233,"copyright_details":10636},"i-2a0627e4-8a96-4fcb-980d-3d9daf12389a",{"id":10634,"alt":9820,"name":7,"focus":48,"title":9820,"filename":10635,"copyright":7,"fieldtype":50},3530497,"https://a.storyblok.com/f/115220/700x1100/8198a15c80/boxing_workout.png",[],{"type":757,"attrs":10638,"content":10639},{"level":819},[10640],{"text":10641,"type":707},"1. Create an At-Home Gym",{"type":703,"content":10643},[10644,10645,10650,10652,10658,10660,10666,10668,10672],{"text":2745,"type":707},{"text":10646,"type":707,"marks":10647},"out of the cold",[10648],{"type":712,"attrs":10649},{"href":9641,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10651,"type":707}," with your own special indoor fitness gym. ",{"text":10653,"type":707,"marks":10654},"Setting up a home boxing gym",[10655],{"type":712,"attrs":10656},{"href":10657,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-set-up-your-at-home-boxing-gym/",{"text":10659,"type":707}," is one of the best ways to ensure you can stay motivated when the weather outside is frightful. It is much simpler than you may think, especially with ",{"text":10661,"type":707,"marks":10662},"step-by-step guides",[10663],{"type":712,"attrs":10664},{"href":10665,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/for-members/step-by-step-how-to-set-up-your-home-fightcamp-boxing-gym/",{"text":10667,"type":707}," offered by programs with complete home setups like ",{"text":912,"type":707,"marks":10669},[10670],{"type":712,"attrs":10671},{"href":1212,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":2366,"type":707},{"type":757,"attrs":10674,"content":10675},{"level":819},[10676],{"text":10677,"type":707},"2. Join a Like-Minded Group",{"type":703,"content":10679},[10680,10682,10687,10689,10695],{"text":10681,"type":707},"Having support from a ",{"text":10683,"type":707,"marks":10684},"community",[10685],{"type":712,"attrs":10686},{"href":4943,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10688,"type":707}," with similar fitness goals is priceless. Not only is it encouraging to share your fitness journey with others, but joining online classes can spark your inner ",{"text":10690,"type":707,"marks":10691},"competitive edge",[10692],{"type":712,"attrs":10693},{"href":10694,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/for-members/challenge-yourself-training-partners-with-fightcamp-s-vs-mode/",{"text":10696,"type":707},", pushing you to keep showing up and to go harder every time.",{"type":757,"attrs":10698,"content":10699},{"level":819},[10700],{"text":10701,"type":707},"3. Track Your Progress",{"type":703,"content":10703},[10704,10706,10711],{"text":10705,"type":707},"As great as healthy competition can be, the most important competitor you face is yourself. One of the biggest fitness motivators is seeing the progress you have made towards your personal fitness goals. There are few things more satisfying than knowing your hard work is paying off, and programs like FightCamp, with the ",{"text":10707,"type":707,"marks":10708},"App",[10709],{"type":712,"attrs":10710},{"href":2364,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10712,"type":707}," and punch trackers, can give you the data and insight to follow your at-home workout metrics.",{"type":757,"attrs":10714,"content":10715},{"level":819},[10716],{"text":10717,"type":707},"4. Eat Healthy",{"type":703,"content":10719},[10720,10722,10727,10729,10734],{"text":10721,"type":707},"This can be tough during the winter holidays. While it is important to let yourself ",{"text":10723,"type":707,"marks":10724},"indulge and enjoy",[10725],{"type":712,"attrs":10726},{"href":10566,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10728,"type":707}," at celebrations, it’s also important to remember that what you eat will impact how you feel. Following a ",{"text":10730,"type":707,"marks":10731},"boxer’s diet",[10732],{"type":712,"attrs":10733},{"href":9525,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10735,"type":707}," is an easy way to not derail your fitness progress by providing guidelines on choosing the right kinds of fuel.",{"type":757,"attrs":10737,"content":10738},{"level":819},[10739],{"text":10740,"type":707},"5. Schedule Your Workouts",{"type":703,"content":10742},[10743,10745,10751],{"text":10744,"type":707},"Yes, keeping a fitness routine is exactly what many find so difficult in the winter, but it can be done. Even if you’re confronted with a hectic holiday schedule, you can almost always find a way to pencil in as little as ",{"text":10746,"type":707,"marks":10747},"15 minutes for exercise",[10748],{"type":712,"attrs":10749},{"href":10750,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/15-minute-at-home-boxing-workout-to-fight-stress/",{"text":10752,"type":707}," just 3 or 4 times per week. Again, this is part of the massive appeal behind boxing and kickboxing – you can crush a combination cardio and full-body strength training workout in way less time.",{"type":757,"attrs":10754,"content":10755},{"level":819},[10756],{"text":10757,"type":707},"When do you start?",{"type":703,"content":10759},[10760],{"text":10761,"type":707},"Winter can be the best time to get fit if you have the right approach. Don’t beat yourself up if you’re struggling to stay on top of your workouts, just take a step back and re-evaluate your routine. Getting started is the hardest part, and there are plenty of ways to make sure staying fit this winter is a joy rather than a chore.",{"type":703,"content":10763},[10764,10766,10770,10772,10777,10779,10784],{"text":10765,"type":707},"Give yourself a taste of the adrenaline-pumping, stress-eliminating power of the punch by trying out boxing or kickboxing for free with the workout videos on the FightCamp ",{"text":4917,"type":707,"marks":10767},[10768],{"type":712,"attrs":10769},{"href":4921,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10771,"type":707},". When you’re ready to set up your very own boxing gym at home, FightCamp has ",{"text":10773,"type":707,"marks":10774},"equipment packages",[10775],{"type":712,"attrs":10776},{"href":916,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10778,"type":707}," with everything you need to get started and a ",{"text":10780,"type":707,"marks":10781},"wealth of information",[10782],{"type":712,"attrs":10783},{"href":4929,"uuid":48,"anchor":48,"target":716,"linktype":13},{"text":10785,"type":707}," on all things fitness to support you in building a healthier lifestyle, all year long!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":10787,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":10792,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":10793,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":10788,"component":118,"meta_info":10789,"meta_title":7,"block_image":10790,"cover_image":10791,"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},[],[],"2021-12-28 00:00",{"_uid":10796,"title":10430,"plugin":43,"description":10797},"70f28226-5143-4dac-a369-36ff44d2d2f7","Fight back against the wintertime fitness funk with tips on staying motivated and starting an at-home fitness routine that you will want to stick with all year.",{"id":10799,"alt":10430,"name":7,"focus":48,"title":10430,"filename":10800,"copyright":7,"fieldtype":50},3526260,"https://a.storyblok.com/f/115220/2400x990/aff4e3efd6/how-to-crush-your-fitness-goals-this-winter.png","Fight back against the wintertime fitness funk with tips on staying motivated & starting an at-home fitness routine that you will want to stick with all year.","how-to-crush-your-fitness-goals-this-winter","blogs/how-to-crush-your-fitness-goals-this-winter",-2960,[949,1701],"66b151da-e55a-49ab-ae39-e3c66fa5becc","2021-12-28T01:28:00.000Z","training/how-to-crush-your-fitness-goals-this-winter",[],{"name":10811,"created_at":10812,"published_at":10813,"updated_at":10814,"id":10815,"uuid":10816,"content":10817,"slug":11426,"full_slug":11427,"sort_by_date":48,"position":11428,"tag_list":11429,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":11430,"first_published_at":11431,"release_id":48,"lang":60,"path":2592,"alternates":11432,"default_full_slug":48,"translated_slugs":48},"6 Types of Basic Boxing Punches","2021-11-09T17:47:38.058Z","2022-09-26T19:59:07.772Z","2022-09-26T19:59:07.823Z",84305821,"6d4893bb-00dd-489c-b96a-04ad47689c2e",{"_uid":10818,"faqs":10819,"title":10811,"topic":10856,"author":2647,"content":10871,"category":11406,"schedule":11414,"component":934,"meta_info":11415,"cover_image":11419,"description":11423,"contributors":11424,"email_capture":11425},"375b08e2-ce6f-45e1-beff-c3c820c2cdca",[10820,10824,10828,10832,10836,10840,10844,10848,10852],{"_uid":10821,"answer":10822,"question":10823,"component":670},"fef0918f-2408-4d43-afd2-9370b49d9b5a","Anyone just starting out boxing should remember that a powerful boxing prowess comes down to learning the six (6) basic boxing punches. These foundational moves are broken down into an easy punch number system that is at the core of all boxing punches and combinations. 1 = The Jab 2 = The Cross 3 = The Lead Hook 4 = The Rear Hook 5 = The Lead Uppercut 6 = The Rear Uppercut","What are the 6 boxing punches?",{"_uid":10825,"answer":10826,"question":10827,"component":670},"f2923d60-6ac0-4432-82c7-3a2966f35a1f","Although there are six (6) punches in the punch count number system, they can also be broken down further into four (4) main types of boxing punches. These four (4) types of punches are: 1) Jab 2) Cross 3) Hook 4) Uppercut The six-punch number system incorporates these main types of punches thrown, plus variations based on the right and the left hands, which require slightly different positioning.","What are different types of punches?",{"_uid":10829,"answer":10830,"question":10831,"component":670},"7ed9b921-af11-4e03-b265-d7021d733cfa","The way these punches are numbered is by design. There is a formula to boxing punch numbers 1-6 that not only makes them easier to remember, but also helps create winning punch combinations. This punch number system is based on an Orthodox boxing stance and is broken down like this: All even-numbered punches are right-hand punches, All odd-numbered punches are left-hand punches, Boxing workouts often use punch combinations using the punch count numbers to identify drills. Here are a few of the basic combinations using the numbering system: 1 - 2 = Jab – Cross, 3 - 4 = Lead Hook – Rear Hook, 5 - 6 = Lead Uppercut – Rear Uppercut. Beginners should memorize these numbers and be comfortable with these punch combinations as they will be used frequently throughout boxing training and boxing drills. Boxing punch numbers make it easy for trainers to call out combinations during a workout.","How are punches numbered?",{"_uid":10833,"answer":10834,"question":10835,"component":670},"994c9fe8-c24c-4377-a9cc-3908e9cdc632","Here are the steps to throw a jab in boxing: Assume fighting stance with your fists in guard position. Extend your right arm straight ahead, keeping your fist in line with its starting point. Return your fist quickly back to your face.","How do you throw a jab?",{"_uid":10837,"answer":10838,"question":10839,"component":670},"f16329b2-b47d-44df-a474-d09718f78e7a","Here are the steps to throw a cross in boxing: Assume your fighting stance with fists in guard position. You will pivot on your back foot as you rotate your hips, angling your body towards the front. As you pivot and rotate, extend your left arm forward using your shoulder as the source of your power. Rotate your body back to fighting stance and return your left hand to guard position.","How do you throw a cross?",{"_uid":10841,"answer":10842,"question":10843,"component":670},"65654b7b-f900-4556-bfa2-04515d76071a","Here are the steps to throw a lead hook in boxing: Start in your fighting stance with fists in guard position. Rotate your body into a forward position to transfer your weight on your right (lead) leg. Bring your right arm up to shoulder-height with your elbow bent at a 90-degree angle. Pivot on your right leg while rotating your body to follow your fist. Your arm will remain bent at the elbow at a roughly 90-degree angle and your elbow should end up almost in front of your face as you follow-through.","How do you throw a lead hook?",{"_uid":10845,"answer":10846,"question":10847,"component":670},"49ae8078-2a20-4db7-92b5-1af2656726c9","Here are the steps to throw a rear hook in boxing: Start in your fighting stance with fists in guard position. Bring your left arm to shoulder height with your elbow bent at a 90-degree angle. Pivot on your rear foot while rotating your hips and body. Your elbow will remain bent and should be almost in front of your face as you deliver your hook punch.","How do you throw a rear hook?",{"_uid":10849,"answer":10850,"question":10851,"component":670},"4fdef636-e3d6-463d-9c6d-77c70b3105a6","Here are the steps to throw a lead uppercut in boxing: Assume fighting stance with fists in guard position. Bend your knees into a low squat. Drop your right arm to a 90-degree angle from your body. Using the power from your legs and body, drive your fist upwards into a punch keeping your elbow bent.","How do you throw a lead uppercut?",{"_uid":10853,"answer":10854,"question":10855,"component":670},"90ede7a4-1d28-4d92-a9e1-c1294f3a0340","Here are the steps to throw a rear uppercut in boxing: Assume fighting stance with fists in guard position. Bend your knees into a low squat. Drop your left arm to a 90-degree angle from your body. Like the cross and rear hook, pivot on your back foot and rotate your hips and body as you drive your fist upwards for the punch, keeping your elbow bent.","How do you throw a rear uppercut?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":10857,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":10869,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":10870,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":10858,"component":39,"meta_info":10866,"block_image":10867,"cover_image":10868,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":10859,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":10864,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":10865,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":10860,"component":118,"meta_info":10861,"meta_title":7,"block_image":10862,"cover_image":10863,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":10872},[10873,10884,10896,10900,10942,10947,10951,10955,10990,10994,10999,11003,11007,11021,11025,11045,11049,11054,11058,11064,11074,11094,11105,11110,11119,11145,11151,11160,11192,11196,11201,11210,11235,11241,11250,11276,11281,11291,11315,11319,11323,11327,11355,11359],{"type":703,"content":10874},[10875,10877,10883],{"text":10876,"type":707},"Watching professional fighters showcase the pinnacle of their sport can be mesmerizing. It can also intimidate some beginner boxers. Anyone just starting out boxing should remember that a powerful boxing prowess comes down to learning the ",{"text":10878,"type":707,"marks":10879},"six (6) basic boxing punches",[10880],{"type":712,"attrs":10881},{"href":10882,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://www.youtube.com/watch?v=o9qPlLLGv6k",{"text":2366,"type":707},{"type":1221,"attrs":10885},{"id":10886,"body":10887},"0a98f29f-e1f8-4bc9-b2b1-639ac6cdf0b1",[10888],{"url":10889,"_uid":10890,"image":10891,"component":1233,"copyright_details":10895},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-ff5082ea-6a0a-4b05-9f18-e17a12f57137",{"id":10892,"alt":10893,"name":7,"focus":48,"title":10893,"filename":10894,"copyright":7,"fieldtype":50},3369680,"FightCamp Types of Boxing Punches","https://a.storyblok.com/f/115220/880x1100/f555056495/6_boxing_punches.jpg",[],{"type":703,"content":10897},[10898],{"text":10899,"type":707},"These foundational moves are broken down into an easy punch number system that is at the core of all boxing combinations and basic boxing techniques.",{"type":703,"content":10901},[10902,10904,10908,10913,10914,10916,10917,10919,10923,10928,10929,10931,10932,10934,10939,10940],{"text":10903,"type":707},"1 = ",{"text":3799,"type":707,"marks":10905},[10906],{"type":3183,"attrs":10907},{"class":7},{"text":10909,"type":707,"marks":10910},"The Jab",[10911],{"type":712,"attrs":10912},{"href":6484,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":2373},{"text":10915,"type":707},"2 = The Cross",{"type":2373},{"text":10918,"type":707},"3 = ",{"text":3799,"type":707,"marks":10920},[10921],{"type":3183,"attrs":10922},{"class":7},{"text":10924,"type":707,"marks":10925},"The Lead Hook",[10926],{"type":712,"attrs":10927},{"href":4045,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":2373},{"text":10930,"type":707},"4 = The Rear Hook",{"type":2373},{"text":10933,"type":707},"5 = ",{"text":10935,"type":707,"marks":10936},"The Lead Uppercut",[10937],{"type":712,"attrs":10938},{"href":4149,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":2373},{"text":10941,"type":707},"6 = The Rear Uppercut",{"type":757,"attrs":10943,"content":10944},{"level":759},[10945],{"text":10946,"type":707},"What Are Different Types of Punches in Boxing?",{"type":703,"content":10948},[10949],{"text":10950,"type":707},"Although there are six (6) punches in the punch count number system, they can also be broken down further into four (4) main types of boxing punches.",{"type":703,"content":10952},[10953],{"text":10954,"type":707},"These four (4) types of punches are:",{"type":10956,"attrs":10957,"content":10959},"ordered_list",{"order":10958},1,[10960,10968,10973,10982],{"type":831,"content":10961},[10962],{"type":703,"content":10963},[10964],{"text":6480,"type":707,"marks":10965},[10966],{"type":712,"attrs":10967},{"href":2958,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":831,"content":10969},[10970],{"type":703,"content":10971},[10972],{"text":2954,"type":707},{"type":831,"content":10974},[10975],{"type":703,"content":10976},[10977],{"text":10978,"type":707,"marks":10979},"Hook",[10980],{"type":712,"attrs":10981},{"href":5030,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":831,"content":10983},[10984],{"type":703,"content":10985},[10986],{"text":2864,"type":707,"marks":10987},[10988],{"type":712,"attrs":10989},{"href":4638,"uuid":48,"anchor":48,"target":716,"linktype":13},{"type":703,"content":10991},[10992],{"text":10993,"type":707},"The six-punch number system incorporates these main types of punches thrown, plus variations based on the right and the left hands, which require slightly different positioning.",{"type":757,"attrs":10995,"content":10996},{"level":759},[10997],{"text":10998,"type":707},"How Are Punches Numbered?",{"type":703,"content":11000},[11001],{"text":11002,"type":707},"The way these different punches in boxing are numbered is by design. There is a formula to boxing punch numbers 1-6 that not only makes them easier to remember, but also helps create winning boxing combinations.",{"type":703,"content":11004},[11005],{"text":11006,"type":707},"This punch number system is based on an Orthodox boxing stance and is broken down like this:",{"type":828,"content":11008},[11009,11015],{"type":831,"content":11010},[11011],{"type":703,"content":11012},[11013],{"text":11014,"type":707},"All even-numbered punches are right-hand punches",{"type":831,"content":11016},[11017],{"type":703,"content":11018},[11019],{"text":11020,"type":707},"All odd-numbered punches are left-hand punches",{"type":703,"content":11022},[11023],{"text":11024,"type":707},"Boxing workouts often use boxing combinations using the punch count numbers to identify drills. Here are a few of the basic boxing combos using the numbering system:",{"type":828,"content":11026},[11027,11033,11039],{"type":831,"content":11028},[11029],{"type":703,"content":11030},[11031],{"text":11032,"type":707},"1 - 2 = Jab – Cross",{"type":831,"content":11034},[11035],{"type":703,"content":11036},[11037],{"text":11038,"type":707},"3 - 4 = Lead Hook – Rear Hook",{"type":831,"content":11040},[11041],{"type":703,"content":11042},[11043],{"text":11044,"type":707},"5 - 6 = Lead Uppercut – Rear Uppercut",{"type":703,"content":11046},[11047],{"text":11048,"type":707},"Beginners should memorize these numbers and be comfortable with these boxing combos as they will be used frequently throughout boxing training and boxing drills. Boxing punch numbers make it easy for trainers to call out punch combinations during a workout.",{"type":757,"attrs":11050,"content":11051},{"level":759},[11052],{"text":11053,"type":707},"How Do You Do Basic Punches In Boxing?",{"type":703,"content":11055},[11056],{"text":11057,"type":707},"Armed with a better idea of how this punch number system is designed, it’s time to get started learning the moves.",{"type":757,"attrs":11059,"content":11060},{"level":759},[11061,11063],{"text":11062,"type":707},"1 = The Jab",{"type":2373},{"type":1221,"attrs":11065},{"id":11066,"body":11067},"0233116b-3a08-4948-9411-465e8f2af246",[11068],{"_uid":11069,"image":11070,"component":1233},"i-8ec4a6c7-2855-444b-9d2c-38700fd096cb",{"id":11071,"alt":11072,"name":7,"focus":48,"title":11072,"filename":11073,"copyright":7,"fieldtype":50},3369684,"Jab Boxing Punch","https://a.storyblok.com/f/115220/880x1100/6035a8c271/jab_boxing_punch.jpg",{"type":828,"content":11075},[11076,11082,11088],{"type":831,"content":11077},[11078],{"type":703,"content":11079},[11080],{"text":11081,"type":707},"Assume fighting stance with your fists in guard position.",{"type":831,"content":11083},[11084],{"type":703,"content":11085},[11086],{"text":11087,"type":707},"Extend your lead arm straight ahead, keeping your fist in line with its starting point.",{"type":831,"content":11089},[11090],{"type":703,"content":11091},[11092],{"text":11093,"type":707},"Return your fist quickly back to your face.",{"type":703,"content":11095},[11096,11097,11103],{"text":4650,"type":707},{"text":11098,"type":707,"marks":11099},"jab",[11100],{"type":712,"attrs":11101},{"href":11102,"uuid":48,"anchor":48,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-a-jab-in-boxing/",{"text":11104,"type":707}," is meant to be more of a rapid movement than a powerful one, so keep this in mind as you practice.",{"type":757,"attrs":11106,"content":11107},{"level":759},[11108,11109],{"text":10915,"type":707},{"type":2373},{"type":1221,"attrs":11111},{"id":11066,"body":11112},[11113],{"_uid":11114,"image":11115,"component":1233},"i-6a014661-3354-497b-bca0-7ae1bafcabca",{"id":11116,"alt":11117,"name":7,"focus":48,"title":11117,"filename":11118,"copyright":7,"fieldtype":50},3369690,"Cross Boxing Punch","https://a.storyblok.com/f/115220/880x1100/fc8f1e6ac0/cross_boxing_punch.jpg",{"type":828,"content":11120},[11121,11127,11133,11139],{"type":831,"content":11122},[11123],{"type":703,"content":11124},[11125],{"text":11126,"type":707},"Assume the same fighting stance with fists in guard position.",{"type":831,"content":11128},[11129],{"type":703,"content":11130},[11131],{"text":11132,"type":707},"You will pivot on your back foot as you rotate your hips, angling your body towards the front.",{"type":831,"content":11134},[11135],{"type":703,"content":11136},[11137],{"text":11138,"type":707},"As you pivot and rotate, extend your rear arm forward using your shoulder as the source of your power.",{"type":831,"content":11140},[11141],{"type":703,"content":11142},[11143],{"text":11144,"type":707},"Rotate your body back to fighting stance and return your rear hand to guard position.",{"type":757,"attrs":11146,"content":11147},{"level":759},[11148,11150],{"text":11149,"type":707},"3 = The Lead Hook",{"type":2373},{"type":1221,"attrs":11152},{"id":11066,"body":11153},[11154],{"_uid":11155,"image":11156,"component":1233},"i-e494575a-dae4-4aff-bfbe-efb3dc01c373",{"id":11157,"alt":11158,"name":7,"focus":48,"title":11158,"filename":11159,"copyright":7,"fieldtype":50},3369696,"Lead Hook Boxing 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body.",{"type":831,"content":11271},[11272],{"type":703,"content":11273},[11274],{"text":11275,"type":707},"Using the power from your legs and body, drive your fist upwards into a punch keeping your elbow bent.",{"type":757,"attrs":11277,"content":11278},{"level":759},[11279,11280],{"text":10941,"type":707},{"type":2373},{"type":1221,"attrs":11282},{"id":11283,"body":11284},"41b48a52-e8ff-44f0-b795-a11151fe993f",[11285],{"_uid":11286,"image":11287,"component":1233},"i-0168401e-8ce0-4ca6-8c1a-f51039e50f39",{"id":11288,"alt":11289,"name":7,"focus":48,"title":11289,"filename":11290,"copyright":7,"fieldtype":50},3438977,"Aaron Swenson Showing How To Do a Rear 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For the first time, FightCamp users can see the quality of each individual strike as they train, offering a new layer of insight into technique and performance.",{"type":703,"attrs":11912,"content":11913},{"textAlign":48},[11914],{"text":11915,"type":707},"Want to beat your last workout’s output? 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They have their own routines, train in local gyms, or simply don't need instruction.",{"type":703,"attrs":11945,"content":11946},{"textAlign":48},[11947],{"text":11948,"type":707},"What they still value is measurement.",{"type":703,"attrs":11950,"content":11951},{"textAlign":48},[11952,11954,11962],{"text":11953,"type":707},"That's why we're introducing ",{"text":11955,"type":707,"marks":11956},"FightCamp WORK",[11957,11961],{"type":712,"attrs":11958},{"href":11959,"uuid":48,"anchor":48,"target":11960,"linktype":13},"https://joinfightcamp.com/work/memberships","_self",{"type":3189},{"text":2366,"type":707},{"type":703,"attrs":11964,"content":11965},{"textAlign":48},[11966],{"text":11967,"type":707},"A new membership built for people who want the motivation, accountability, and performance insights that come from tracking their training.",{"type":703,"attrs":11969,"content":11970},{"textAlign":48},[11971],{"text":11972,"type":707},"When you're training at home, in a gym, or on your own schedule, FightCamp WORK turns every punch into data, helping you measure your effort, track your progress, and stay accountable to your goals.",{"type":703,"attrs":11974,"content":11975},{"textAlign":48},[11976],{"text":11977,"type":707,"marks":11978},"Put in the work.",[11979],{"type":3189},{"type":703,"attrs":11981,"content":11982},{"textAlign":48},[11983],{"text":11984,"type":707},"We'll help you measure it.",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":11986,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":11991,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":11992,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":11987,"component":118,"meta_info":11988,"block_image":11989,"cover_image":11990,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2026-06-15 00:00",{"_uid":11710,"title":11734,"plugin":43,"description":11995},"Take your trackers anywhere. Train your way. Freestyle, repeat drills, work the bag, or shadowbox, and track every punch.",{"id":11997,"alt":11998,"name":7,"focus":7,"title":7,"source":7,"filename":11999,"copyright":7,"fieldtype":50,"meta_data":12000,"is_external_url":9},187923505770295,"Boxer in action with a punching tracker app displaying right power: 24, left straight: 74, and total punches: 199.","https://a.storyblok.com/f/115220/1200x500/d68311c5b5/blogheader.jpg",{"alt":11998,"title":7,"source":7,"copyright":7},[],"fightcamp-drills","blogs/fightcamp-drills",-5950,[],"094bd2c6-b379-42bb-a2fb-9da7d85227f5","2026-06-16T00:32:11.021Z",[],{"name":12010,"created_at":12011,"published_at":12012,"updated_at":12013,"id":12014,"uuid":12015,"content":12016,"slug":12137,"full_slug":12138,"sort_by_date":48,"position":12139,"tag_list":12140,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":12141,"first_published_at":12142,"release_id":48,"lang":60,"path":48,"alternates":12143,"default_full_slug":48,"translated_slugs":48},"Meet Justin Hughes: A Real Fighter In Your Corner","2026-03-18T19:27:17.248Z","2026-08-04T22:54:49.143Z","2026-08-04T22:54:49.158Z",156354302991855,"032029fc-811b-4556-adf0-96eda60a39c8",{"_uid":11442,"faqs":12017,"title":12010,"topic":12018,"author":1450,"content":12033,"category":12120,"schedule":12128,"component":934,"meta_info":12129,"cover_image":12131,"description":12130,"contributors":12136},[],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":12019,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":12031,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":12032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":594,"name":595,"category":12020,"component":39,"meta_info":12028,"block_image":12029,"cover_image":12030,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":12021,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":12026,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":12027,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":12022,"component":118,"meta_info":12023,"block_image":12024,"cover_image":12025,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":597,"title":598,"plugin":43,"description":599},{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":12034},[12035,12040,12045,12050,12055,12057,12065,12070,12075,12080,12085,12090,12095,12100,12105,12110,12115],{"type":703,"attrs":12036,"content":12037},{"textAlign":48},[12038],{"text":12039,"type":707},"You're going to know within the first round.",{"type":703,"attrs":12041,"content":12042},{"textAlign":48},[12043],{"text":12044,"type":707},"Not because someone tells you Justin Hughes is different. 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He draws from boxing, kickboxing, and years of cage experience, and that shows up in how he structures combinations, how he coaches movement, and how he pushes you to think about your body as a complete weapon, not just your hands.",{"type":703,"attrs":12076,"content":12077},{"textAlign":48},[12078],{"text":12079,"type":707},"His pacing is relentless in the best way. He keeps intensity high from bell to bell, but it's controlled. There's structure underneath the sweat. You're not just throwing punches to throw punches. You're building something: sharper timing, cleaner footwork, stronger instincts.",{"type":703,"attrs":12081,"content":12082},{"textAlign":48},[12083],{"text":12084,"type":707},"And then there's the energy. Justin's coaching style is loud, direct, and real. He'll catch you off guard between rounds and then push you harder than you expected in the next one. It's the kind of energy that makes you forget you're training alone in your garage, because it genuinely feels like someone is in the room with you.",{"type":757,"attrs":12086,"content":12087},{"level":759,"textAlign":48},[12088],{"text":12089,"type":707},"WHO IS JUSTIN HUGHES",{"type":703,"attrs":12091,"content":12092},{"textAlign":48},[12093],{"text":12094,"type":707},"Justin came up in MMA. He's fought professionally, trained under seasoned coaches, and spent years building his craft across multiple disciplines. He's coached everyone from competitive fighters to first-timers, and he treats both with the same directness and respect.",{"type":703,"attrs":12096,"content":12097},{"textAlign":48},[12098],{"text":12099,"type":707},"Justin came to FightCamp through Aaron Swenson. Aaron trained with him, saw what he brought to the table, and backed him fully. That alone says something. Fighters vouch for fighters. And from his first day in the FightCamp studio, Justin brought an energy that was impossible to ignore: raw, gritty, technically sharp, and completely himself.",{"type":703,"attrs":12101,"content":12102},{"textAlign":48},[12103],{"text":12104,"type":707},"He's based in Las Vegas. He still actively competes. And he shows up to coach the same way he shows up to fight: like it matters.",{"type":757,"attrs":12106,"content":12107},{"level":759,"textAlign":48},[12108],{"text":12109,"type":707},"WHAT TO EXPECT",{"type":703,"attrs":12111,"content":12112},{"textAlign":48},[12113],{"text":12114,"type":707},"If you've been craving workouts that feel earned, not handed to you, Justin is your trainer. His sessions are intense but structured. His technique breakdowns are clear without being watered down. 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This feature is paired with a new metric called Accuracy to give members a new way to focus in on form with real time feedback.",{"type":703,"attrs":12178,"content":12179},{"textAlign":48},[12180],{"text":12181,"type":707},"In a typical FightCamp workout, the combo display at the bottom of the screen is passive, meaning it doesn't track if you perform the punch combinations correctly. That's perfectly fine when you're focused on speed, power, and getting a good physical workout.",{"type":703,"attrs":12183,"content":12184},{"textAlign":48},[12185],{"text":12186,"type":707},"However, to truly improve at boxing and martial arts, focusing on your technique is essential. That's why, when you select a Technique Workout, the combo display component becomes active. It will track every punch you throw to ensure you execute them correctly, giving you immediate feedback on your execution.",{"type":703,"attrs":12188},{"textAlign":48},{"type":1221,"attrs":12190},{"id":11834,"body":12191},[12192],{"_uid":12193,"component":12063,"video_url":12194},"i-b61d4380-16b0-49e7-b748-1a29239fa7e2","https://www.youtube.com/watch?v=GUZmWKPUECA",{"type":757,"attrs":12196,"content":12197},{"level":759,"textAlign":48},[12198],{"text":12199,"type":707,"marks":12200},"How Our Technology Tracks Your Punches",[12201,12204],{"type":11923,"attrs":12202},{"color":12203},"#000000",{"type":3189},{"type":703,"attrs":12206,"content":12207},{"textAlign":48},[12208],{"text":12209,"type":707,"marks":12210},"The way punches are tracked involves your trackers parsing your motion data 1000x times per second. This data is then fed into an AI algorithm. This algorithm detects three key things for every punch you throw: the type of punch, the speed of that punch, the power of that punch.",[12211],{"type":11923,"attrs":12212},{"color":12203},{"type":703,"attrs":12214},{"textAlign":48},{"type":757,"attrs":12216,"content":12217},{"level":759,"textAlign":48},[12218],{"text":12219,"type":707,"marks":12220},"Real-Time Technique Feedback",[12221,12223],{"type":11923,"attrs":12222},{"color":12203},{"type":3189},{"type":703,"attrs":12225,"content":12226},{"textAlign":48},[12227],{"text":12228,"type":707},"During a Technique workout, each punch in a combination is categorized into one of three outcomes:",{"type":828,"content":12230},[12231,12245,12259],{"type":831,"content":12232},[12233,12240],{"type":703,"attrs":12234,"content":12235},{"textAlign":48},[12236],{"text":12237,"type":707,"marks":12238},"Green – Perfect",[12239],{"type":3189},{"type":703,"attrs":12241,"content":12242},{"textAlign":48},[12243],{"text":12244,"type":707},"The correct hand, thrown with proper form.",{"type":831,"content":12246},[12247,12254],{"type":703,"attrs":12248,"content":12249},{"textAlign":48},[12250],{"text":12251,"type":707,"marks":12252},"Yellow – Good",[12253],{"type":3189},{"type":703,"attrs":12255,"content":12256},{"textAlign":48},[12257],{"text":12258,"type":707},"The correct hand was thrown, but the form needs refinement.",{"type":831,"content":12260},[12261,12268],{"type":703,"attrs":12262,"content":12263},{"textAlign":48},[12264],{"text":12265,"type":707,"marks":12266},"Red - Miss",[12267],{"type":3189},{"type":703,"attrs":12269,"content":12270},{"textAlign":48},[12271],{"text":12272,"type":707},"The wrong hand was thrown.",{"type":703,"attrs":12274,"content":12275},{"textAlign":48},[12276],{"text":12277,"type":707},"This three-level feedback system is designed to guide you as combinations are thrown, similar to how a coach would work with you on mitts. Only Green/Perfect punches are rewarded with output, yellow and red are not. The more accurate punches you throw, the higher your points go up, which is representative of your level of technique.",{"type":757,"attrs":12279,"content":12280},{"level":759,"textAlign":48},[12281],{"text":12282,"type":707,"marks":12283},"Introducing a New Metric: Accuracy %",[12284],{"type":11923,"attrs":12285},{"color":12203},{"type":703,"attrs":12287,"content":12288},{"textAlign":48},[12289],{"text":12290,"type":707},"Accuracy is a new FightCamp metric available in your post workout data breakdown in technique workouts.",{"type":703,"attrs":12292,"content":12293},{"textAlign":48},[12294],{"text":12295,"type":707,"marks":12296},"Accuracy % = Perfect Combos ÷ Total Combos Thrown",[12297],{"type":3189},{"type":703,"attrs":12299,"content":12300},{"textAlign":48},[12301],{"text":12302,"type":707},"You’ll see Accuracy results:",{"type":828,"content":12304},[12305,12312],{"type":831,"content":12306},[12307],{"type":703,"attrs":12308,"content":12309},{"textAlign":48},[12310],{"text":12311,"type":707},"Between rounds during the workout",{"type":831,"content":12313},[12314,12319],{"type":703,"attrs":12315,"content":12316},{"textAlign":48},[12317],{"text":12318,"type":707},"In a detailed breakdown within post-workout data tabs",{"type":703,"attrs":12320},{"textAlign":48},{"type":1221,"attrs":12322},{"id":12323,"body":12324},"2eb4126e-a2df-4ec1-bfb2-ee20b554aa7f",[12325],{"url":12326,"_uid":12327,"image":12328,"component":1233,"copyright_details":12333},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-a6828996-b483-4efe-9cc1-36e4c39b0398",{"id":12329,"alt":12330,"name":7,"focus":7,"title":7,"source":7,"filename":12331,"copyright":7,"fieldtype":50,"meta_data":12332,"is_external_url":9},139701203289898,"Smartphone screen displaying a boxing workout summary with accuracy, combo metrics, and performance details for three rounds.","https://a.storyblok.com/f/115220/535x972/0c66690890/x-45.png",{"alt":12330,"title":7,"source":7,"copyright":7},[],{"type":757,"attrs":12335,"content":12336},{"level":759,"textAlign":48},[12337],{"text":12338,"type":707,"marks":12339},"Technique Workouts Feel Different",[12340],{"type":11923,"attrs":12341},{"color":12203},{"type":703,"attrs":12343,"content":12344},{"textAlign":48},[12345],{"text":12346,"type":707},"Technique workouts are intentionally paced more deliberately than conditioning or competitive sessions. The goal is to slow things down just enough so you can focus on:",{"type":828,"content":12348},[12349,12356,12363],{"type":831,"content":12350},[12351],{"type":703,"attrs":12352,"content":12353},{"textAlign":48},[12354],{"text":12355,"type":707},"Clean mechanics",{"type":831,"content":12357},[12358],{"type":703,"attrs":12359,"content":12360},{"textAlign":48},[12361],{"text":12362,"type":707},"Correct sequencing",{"type":831,"content":12364},[12365],{"type":703,"attrs":12366,"content":12367},{"textAlign":48},[12368],{"text":12369,"type":707},"Proper punch paths",{"type":703,"attrs":12371,"content":12372},{"textAlign":48},[12373],{"text":12374,"type":707},"That said, don’t mistake controlled pacing for easy. These workouts are still physically demanding, and maintaining good form under fatigue is part of the challenge.",{"type":703,"attrs":12376,"content":12377},{"textAlign":48},[12378],{"text":12379,"type":707},"This mode of training fosters an element of necessary frustration, because improving technique means acknowledging mistakes, accepting imperfect reps, and making adjustments in real time. That friction is where real progress happens.",{"type":703,"attrs":12381,"content":12382},{"textAlign":48},[12383],{"text":12384,"type":707},"During Technique workouts, FightCamp trainers will actively cue adjustments, call out common errors, and encourage you to refine your movement. Over time, those corrections compound into cleaner execution, better rhythm, and stronger fundamentals.",{"type":703,"attrs":12386,"content":12387},{"textAlign":48},[12388],{"text":12389,"type":707},"Training with proper form delivers real results:",{"type":828,"content":12391},[12392,12399,12406,12413,12420,12427],{"type":831,"content":12393},[12394],{"type":703,"attrs":12395,"content":12396},{"textAlign":48},[12397],{"text":12398,"type":707},"Generate more power",{"type":831,"content":12400},[12401],{"type":703,"attrs":12402,"content":12403},{"textAlign":48},[12404],{"text":12405,"type":707},"Increase punch and combination speed",{"type":831,"content":12407},[12408],{"type":703,"attrs":12409,"content":12410},{"textAlign":48},[12411],{"text":12412,"type":707},"Improve balance and coordination",{"type":831,"content":12414},[12415],{"type":703,"attrs":12416,"content":12417},{"textAlign":48},[12418],{"text":12419,"type":707},"Reduce injury risk",{"type":831,"content":12421},[12422],{"type":703,"attrs":12423,"content":12424},{"textAlign":48},[12425],{"text":12426,"type":707},"Move more efficiently with less wasted motion",{"type":831,"content":12428},[12429,12434,12436],{"type":703,"attrs":12430,"content":12431},{"textAlign":48},[12432],{"text":12433,"type":707},"Look and feel better",{"type":703,"attrs":12435},{"textAlign":48},{"type":1221,"attrs":12437},{"id":12323,"body":12438},[12439],{"url":12440,"_uid":12441,"image":12442,"component":1233,"copyright_details":12447},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-72b0f0f9-bb71-4f30-bc48-861107608f89",{"id":12443,"alt":12444,"name":7,"focus":7,"title":7,"source":7,"filename":12445,"copyright":7,"fieldtype":50,"meta_data":12446,"is_external_url":9},139767936133585,"Man in a boxing stance punching a heavy bag labeled with technique tips like bending knees and extending the arm.","https://a.storyblok.com/f/115220/1206x721/719e47e0d6/img_0492.jpg",{"alt":12444,"title":7,"source":7,"copyright":7},[],{"type":757,"attrs":12449,"content":12450},{"level":759,"textAlign":48},[12451],{"text":12452,"type":707},"Common Technique Mistakes",{"type":703,"attrs":12454,"content":12455},{"textAlign":48},[12456],{"text":12457,"type":707},"Many boxers feel like their technique is perfect, until it’s measured. Here are a few common mistakes:",{"type":828,"content":12459},[12460,12472],{"type":831,"content":12461},[12462,12467],{"type":703,"attrs":12463,"content":12464},{"textAlign":48},[12465],{"text":12466,"type":707},"Hands dropping between punches",{"type":703,"attrs":12468,"content":12469},{"textAlign":48},[12470],{"text":12471,"type":707},"Because the bag doesn’t punch back, many people let their hands fall instead of returning to guard. This causes punches to start from a low position, which is poor form and may register as an incorrect punch.",{"type":831,"content":12473},[12474,12479],{"type":703,"attrs":12475,"content":12476},{"textAlign":48},[12477],{"text":12478,"type":707},"Hooks vs. uppercuts",{"type":703,"attrs":12480,"content":12481},{"textAlign":48},[12482],{"text":12483,"type":707},"Uppercuts require the elbow to stay tucked with a vertical punch path. Hooks require the elbow to lift while the fist travels around the side. When these mechanics blur, the trackers may correctly identify the punch as something other than what was called.",{"type":703,"attrs":12485,"content":12486},{"textAlign":48},[12487,12491],{"text":12488,"type":707,"marks":12489},"Pro tip",[12490],{"type":729},{"text":12492,"type":707},": Use a mirror to glance at your form occasionally, or make a video so that you can assess your technique and correct mistakes next time.",{"type":757,"attrs":12494,"content":12495},{"level":759,"textAlign":48},[12496],{"text":12497,"type":707},"Launch Details & Compatibility",{"type":828,"content":12499},[12500,12507,12514,12521],{"type":831,"content":12501},[12502],{"type":703,"attrs":12503,"content":12504},{"textAlign":48},[12505],{"text":12506,"type":707},"Technique workouts, enabled with Accuracy, are live now in the FightCamp app",{"type":831,"content":12508},[12509],{"type":703,"attrs":12510,"content":12511},{"textAlign":48},[12512],{"text":12513,"type":707},"Accuracy is available only on the Console + TV experience",{"type":831,"content":12515},[12516],{"type":703,"attrs":12517,"content":12518},{"textAlign":48},[12519],{"text":12520,"type":707},"Users can complete Technique workouts with Gen1 trackers, but the hardware is not compatible with the Accuracy feature",{"type":831,"content":12522},[12523],{"type":703,"attrs":12524,"content":12525},{"textAlign":48},[12526],{"text":12527,"type":707},"Technique workouts completed with Gen1 trackers will not appear on Technique leaderboards",{"type":12529},"horizontal_rule",{"type":703,"attrs":12531,"content":12532},{"textAlign":48},[12533],{"text":12534,"type":707},"Technique workouts aren’t about perfection, it’s about progress. Show up, make mistakes, and refine your technique. See ya in the FightCamp app!",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":12536,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":12541,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":12542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":12537,"component":118,"meta_info":12538,"block_image":12539,"cover_image":12540,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2026-02-02 00:00",{"_uid":11710,"title":12153,"plugin":43,"description":12545},"FightCamp leads the next evolution of boxing tech with the launch of Technique workouts powered by Accuracy—a feature focused on form feedback and proper execution.",{"id":12547,"alt":12548,"name":7,"focus":7,"title":7,"source":7,"filename":12549,"copyright":7,"fieldtype":50,"meta_data":12550,"is_external_url":9},139700383405662,"Person in boxing gloves punching a target with a digital score display showing \"Perfect!\" under numbered steps, in a dimly lit room.","https://a.storyblok.com/f/115220/2400x1000/ee560eec99/accuracy-form.jpg",{"alt":12548,"title":7,"source":7,"copyright":7},"FightCamp leads the next evolution of boxing tech with Technique workouts powered by Accuracy, a feature focused on form feedback and proper execution.",[],"level-up-your-technique-introducing-fightcamp-s-accuracy-feature","blogs/level-up-your-technique-introducing-fightcamp-s-accuracy-feature",-5930,[],"b380c9ed-cdd2-47dc-b5c2-be202723d4cb","2026-02-02T18:47:11.562Z",[],{"name":12561,"created_at":12562,"published_at":12563,"updated_at":12564,"id":12565,"uuid":12566,"content":12567,"slug":12972,"full_slug":12973,"sort_by_date":48,"position":12974,"tag_list":12975,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":12976,"first_published_at":12563,"release_id":48,"lang":60,"path":48,"alternates":12977,"default_full_slug":48,"translated_slugs":48},"Train Smarter, Recover Faster: Using Heart Rate Zones","2025-11-04T18:04:11.133Z","2025-11-05T19:42:09.808Z","2025-11-05T19:42:09.828Z",108912030280432,"fcf00afe-f982-4383-9f5c-c4b066898d30",{"_uid":11442,"faqs":12568,"title":12561,"topic":12569,"author":1450,"content":12584,"category":12954,"schedule":12962,"component":934,"meta_info":12963,"cover_image":12965,"description":12970,"contributors":12971},[],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":12570,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":12582,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":12583,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":594,"name":595,"category":12571,"component":39,"meta_info":12579,"block_image":12580,"cover_image":12581,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":12572,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":12577,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":12578,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":12573,"component":118,"meta_info":12574,"block_image":12575,"cover_image":12576,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":597,"title":598,"plugin":43,"description":599},{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":12585},[12586,12591,12602,12613,12615,12628,12633,12644,12649,12656,12661,12666,12668,12680,12685,12690,12771,12776,12781,12786,12833,12838,12849,12860,12918,12929,12934,12939,12944],{"type":757,"attrs":12587,"content":12588},{"level":10958,"textAlign":48},[12589],{"text":12590,"type":707},"Introducing Live Heart Rate Zone Feedback",{"type":703,"attrs":12592,"content":12593},{"textAlign":48},[12594,12596,12600],{"text":12595,"type":707},"When fighters talk about being “in shape,” they’re talking about ",{"text":12597,"type":707,"marks":12598},"how efficiently their body can use oxygen",[12599],{"type":3189},{"text":12601,"type":707}," — how quickly the heart can deliver oxygen-rich blood to the muscles and recover afterward. A fit boxer doesn’t just throw more punches; they recover faster between rounds.",{"type":703,"attrs":12603,"content":12604},{"textAlign":48},[12605,12607,12611],{"text":12606,"type":707},"The faster your heart rate drops during rest or between intervals, the better your cardiovascular conditioning. That’s why we’ve enhanced FightCamp’s Heart Rate feature to include",{"text":12608,"type":707,"marks":12609}," Live and Post-workout HR Zone feedback",[12610],{"type":729},{"text":12612,"type":707},". Now, you can visualize your conditioning in real time and train to recover efficiently.",{"type":703,"attrs":12614},{"textAlign":48},{"type":1221,"attrs":12616},{"id":12617,"body":12618},"3132a9f2-8e17-4279-b965-81185545a65a",[12619],{"url":12620,"_uid":12621,"image":12622,"component":1233,"copyright_details":12627},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-0ae08d13-36a9-4973-92b5-adf672abf829",{"id":12623,"alt":12624,"name":7,"focus":7,"title":7,"source":7,"filename":12625,"copyright":7,"fieldtype":50,"meta_data":12626,"is_external_url":9},109286784669180,"Smartphone screen showing a \"Burnout Workout\" session with heart rate graph, peak HR 157 BPM, avg HR 128 BPM, and 253 calories burned.","https://a.storyblok.com/f/115220/535x972/e5c5acb456/hrzones-screen-shot.png",{"alt":12624,"title":7,"source":7,"copyright":7},[],{"type":757,"attrs":12629,"content":12630},{"level":759,"textAlign":48},[12631],{"text":12632,"type":707},"How to Calculate Your Max Heart Rate (HR Max)",{"type":703,"attrs":12634,"content":12635},{"textAlign":48},[12636,12638,12642],{"text":12637,"type":707},"Before you can understand your zones, you need to estimate your ",{"text":12639,"type":707,"marks":12640},"maximum heart rate",[12641],{"type":3189},{"text":12643,"type":707}," — the highest number of beats per minute your heart can handle during all-out effort.",{"type":703,"attrs":12645,"content":12646},{"textAlign":48},[12647],{"text":12648,"type":707},"A simple formula:",{"type":703,"attrs":12650,"content":12651},{"textAlign":48},[12652],{"text":12653,"type":707,"marks":12654},"HR Max = 220 - your age",[12655],{"type":3189},{"type":703,"attrs":12657,"content":12658},{"textAlign":48},[12659],{"text":12660,"type":707},"It’s a rough estimate (individual results vary), but it’s a strong starting point for tracking your training intensity.",{"type":757,"attrs":12662,"content":12663},{"level":759,"textAlign":48},[12664],{"text":12665,"type":707},"The Five Heart Rate Zones Explained",{"type":703,"attrs":12667},{"textAlign":48},{"type":1221,"attrs":12669},{"id":12617,"body":12670},[12671],{"url":12672,"_uid":12673,"image":12674,"component":1233,"copyright_details":12679},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-e62a784c-337d-4bde-91d4-17f1a67f0614",{"id":12675,"alt":12676,"name":7,"focus":7,"title":7,"source":7,"filename":12677,"copyright":7,"fieldtype":50,"meta_data":12678,"is_external_url":9},109269641249965,"Table showing heart rate zones, their % of HR max, feelings, training focus, and systems trained, from Zone 1 (50-60%) to Zone 5 (90-100%).","https://a.storyblok.com/f/115220/1552x1268/5df0c6eb11/hr-explained.png",{"alt":12676,"title":7,"source":7,"copyright":7},[],{"type":703,"attrs":12681,"content":12682},{"textAlign":48},[12683],{"text":12684,"type":707},"Each zone trains a specific metabolic system; from building a strong aerobic base to developing that knockout-level explosiveness. A well-rounded boxer moves through all of them across training cycles.",{"type":757,"attrs":12686,"content":12687},{"level":759,"textAlign":48},[12688],{"text":12689,"type":707},"How to Use Heart Rate Zones in Boxing Training",{"type":828,"content":12691},[12692,12725,12747],{"type":831,"content":12693},[12694,12701],{"type":703,"attrs":12695,"content":12696},{"textAlign":48},[12697],{"text":12698,"type":707,"marks":12699},"Zones 1–2",[12700],{"type":3189},{"type":828,"content":12702},[12703,12714],{"type":831,"content":12704},[12705],{"type":703,"attrs":12706,"content":12707},{"textAlign":48},[12708,12712],{"text":12709,"type":707,"marks":12710},"Warm-Up:",[12711],{"type":3189},{"text":12713,"type":707}," Prime your body without burning energy. FightCamp’s Dynamic Warmups are designed to raise your HR gradually.",{"type":831,"content":12715},[12716],{"type":703,"attrs":12717,"content":12718},{"textAlign":48},[12719,12723],{"text":12720,"type":707,"marks":12721},"Recovery (Zone 1–2):",[12722],{"type":3189},{"text":12724,"type":707}," Use between-round rests or cooldowns to bring your heart rate down. The faster it drops, the fitter you are.",{"type":831,"content":12726},[12727,12734],{"type":703,"attrs":12728,"content":12729},{"textAlign":48},[12730],{"text":12731,"type":707,"marks":12732},"Zones 2–3",[12733],{"type":3189},{"type":828,"content":12735},[12736],{"type":831,"content":12737},[12738],{"type":703,"attrs":12739,"content":12740},{"textAlign":48},[12741,12745],{"text":12742,"type":707,"marks":12743},"Skill & Endurance Focus:",[12744],{"type":3189},{"text":12746,"type":707}," Maintain a steady rhythm during long sessions — these zones are common during learning modes or medium intensity exercises like coasts, and steady body weight resistance training.",{"type":831,"content":12748},[12749,12756],{"type":703,"attrs":12750,"content":12751},{"textAlign":48},[12752],{"text":12753,"type":707,"marks":12754},"Zone 4–5",[12755],{"type":3189},{"type":828,"content":12757},[12758],{"type":831,"content":12759},[12760,12769],{"type":703,"attrs":12761,"content":12762},{"textAlign":48},[12763,12767],{"text":12764,"type":707,"marks":12765},"Power and Speed Bursts:",[12766],{"type":3189},{"text":12768,"type":707}," Go all-in on short bursts — heavy bag sprints, burnout drills, or intense conditioning. This is where you simulate fight intensity.",{"type":703,"attrs":12770},{"textAlign":48},{"type":757,"attrs":12772,"content":12773},{"level":759,"textAlign":48},[12774],{"text":12775,"type":707},"How to Lower Your Heart Rate During Recovery",{"type":703,"attrs":12777,"content":12778},{"textAlign":48},[12779],{"text":12780,"type":707},"Your recovery intervals are where champions are made. Between rounds or combinations, controlling your heart rate helps you maintain performance over time.",{"type":703,"attrs":12782,"content":12783},{"textAlign":48},[12784],{"text":12785,"type":707},"Try these methods during your rest periods:",{"type":10956,"attrs":12787,"content":12788},{"order":10958},[12789,12800,12811,12822],{"type":831,"content":12790},[12791],{"type":703,"attrs":12792,"content":12793},{"textAlign":48},[12794,12798],{"text":12795,"type":707,"marks":12796},"Breathe Deep and Slow",[12797],{"type":3189},{"text":12799,"type":707}," — Inhale through your nose for 4 seconds, exhale through your mouth for 6. Controlled breathing activates your parasympathetic nervous system, signaling your heart to slow down.",{"type":831,"content":12801},[12802],{"type":703,"attrs":12803,"content":12804},{"textAlign":48},[12805,12809],{"text":12806,"type":707,"marks":12807},"Relax the Shoulders",[12808],{"type":3189},{"text":12810,"type":707}," — Tension keeps your heart rate elevated. 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Their heart knows the rhythm just as well as their hands do.",{"type":703,"attrs":12945,"content":12946},{"textAlign":48},[12947,12949,12952],{"text":12948,"type":707},"By understanding and training within your ",{"text":12855,"type":707,"marks":12950},[12951],{"type":3189},{"text":12953,"type":707},", you’ll learn how to push your limits — and pull back just enough to do it again tomorrow.",{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":12955,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":12960,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":12961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":12956,"component":118,"meta_info":12957,"block_image":12958,"cover_image":12959,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2025-11-04 00:00",{"_uid":11710,"title":12561,"plugin":43,"description":12964},"Learn how heart rate zones shape your boxing performance. 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When there’s someone just ahead of you, pushing the pace, your body responds—you dig deeper, run faster, and break through your limits. At FightCamp, we believe that with an appropriate level of challenge, the same applies to all areas of competition, including boxing training.",{"type":703,"attrs":13015,"content":13016},{"textAlign":48},[13017,13019,13023],{"text":13018,"type":707},"We’re excited to launch ",{"text":13020,"type":707,"marks":13021},"10 new characters in the ‘Vs Bot’ mode",[13022],{"type":3189},{"text":13024,"type":707},", each representing a different difficulty level—and each with a distinct personality inspired by nostalgic pixel art and classic boxing culture.",{"type":757,"attrs":13026,"content":13027},{"level":759,"textAlign":48},[13028],{"text":13029,"type":707},"More Than Just Opponents",{"type":703,"attrs":13031,"content":13032},{"textAlign":48},[13033],{"text":13034,"type":707},"These Bots are more than just digital punching bags. They’re crafted to bring a sense of challenge, story, and boxing culture into your workouts. Each Bot is themed around iconic boxing archetypes, giving you a chance to learn a piece of the sport’s history while you train.",{"type":1221,"attrs":13036},{"id":11834,"body":13037},[13038],{"_uid":12193,"component":12063,"video_url":13039},"https://youtu.be/lnkr1Rakbck",{"type":757,"attrs":13041,"content":13042},{"level":759,"textAlign":48},[13043],{"text":13044,"type":707},"Progress That You Can Feel",{"type":703,"attrs":13046,"content":13047},{"textAlign":48},[13048],{"text":13049,"type":707},"With 10 clearly defined difficulty levels, you now have a built-in way to measure your growth vs opponents that push you to be better.",{"type":757,"attrs":13051,"content":13052},{"level":759,"textAlign":48},[13053],{"text":13054,"type":707}," More Fun, More Personality",{"type":703,"attrs":13056,"content":13057},{"textAlign":48},[13058],{"text":13059,"type":707},"Training should be engaging. 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progress, one win at a time.",{"id":13104,"alt":13105,"name":7,"focus":7,"title":7,"source":7,"filename":13106,"copyright":7,"fieldtype":50,"meta_data":13107,"is_external_url":9},99071833071094,"Pixel art characters including a man in a tomato can costume, a man in a cap, and two silhouetted figures with lock icons.","https://a.storyblok.com/f/115220/1200x500/2f9d5e4745/blog_header2.jpg",{"alt":13105,"title":7,"source":7,"copyright":7},"FightCamp’s “VS Bots”—rebuilt for fairness: level-matched rivals that turn competition into measurable progress, one win at a time.",[],"turning-competition-into-progress-with-fightcamp-s-new-bots","blogs/turning-competition-into-progress-with-fightcamp-s-new-bots",-5910,[],"62ec90eb-9e3c-4e49-9c62-f665f5f17757",[],{"name":13117,"created_at":13118,"published_at":13119,"updated_at":13120,"id":13121,"uuid":13122,"content":13123,"slug":13283,"full_slug":13284,"sort_by_date":48,"position":13285,"tag_list":13286,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":13287,"first_published_at":13119,"release_id":48,"lang":60,"path":48,"alternates":13288,"default_full_slug":48,"translated_slugs":48},"Inside the First-Ever FightCamp 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background.","https://a.storyblok.com/f/115220/4800x2700/778ed686af/blog-influencers.jpg",{"alt":13208,"title":7,"source":7,"copyright":7},[],{"type":703,"attrs":13213,"content":13214},{"textAlign":48},[13215],{"text":13216,"type":707},"With coaches Jess Evans and Flo Master in their corner, they got a workout that left no doubt about the respect this sport demands. 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I did find myself pushing harder, even as a beginner. You can see the count difference. For me, the constant strike acknowledgement was motivational—like a video game.” Another noted, “The visual feedback is helping me make technical adjustments live, instead of just grinding through rounds blindly. The output numbers don’t lie—when my technique is clean, the scores reflect it immediately.”",{"type":703,"content":13586},[13587,13588],{"type":2373},{"text":13589,"type":707},"Since the launch of the second-generation console, FightCamp has introduced innovative features like Partner Workouts and Kick Tracking, all designed to unlock new ways to train, compete, and grow. With even more enhancements on the way, the Strike Power feature marks another major step in FightCamp’s mission to deliver the most immersive and motivating connected boxing and kickboxing experience available today.",{"type":757,"attrs":13591,"content":13592},{"level":759},[13593],{"text":13594,"type":707},"A Live Workout Experience Like Never Before",{"type":703,"content":13596},[13597],{"text":11910,"type":707},{"type":703,"content":13599},[13600],{"text":11915,"type":707},{"type":703,"content":13602},[13603],{"text":11920,"type":707,"marks":13604},[13605],{"type":11923,"attrs":13606},{"color":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":13608,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":13613,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":13614,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":13609,"component":118,"meta_info":13610,"block_image":13611,"cover_image":13612,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2025-06-25 00:00",{"_uid":11710,"title":13617,"plugin":43,"description":13618},"FightCamp Strike Power Feature","FightCamp's latest Strike Power update delivers real-time feedback for every strike with dynamic visual scoring. See your progress instantly as you train.",{"id":13620,"alt":13621,"name":7,"focus":7,"title":7,"source":7,"filename":13622,"copyright":7,"fieldtype":50,"meta_data":13623,"is_external_url":9},61797344840212,"FightCamp Strike Output","https://a.storyblok.com/f/115220/1200x500/3cf6520bc6/blog-post-hero_-strike-output.png",{"alt":13621,"title":7,"source":7,"copyright":7},[],"product-update-strike-output","blogs/product-update-strike-output",-5970,[],"50d7b6a5-1f09-4fe9-b200-67bc2c5850f5","2025-06-25T20:27:00.000Z","for-members/product-update-strike-output",[],{"name":13634,"created_at":13635,"published_at":13636,"updated_at":13637,"id":13638,"uuid":13639,"content":13640,"slug":13835,"full_slug":13836,"sort_by_date":48,"position":13837,"tag_list":13838,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":13839,"first_published_at":13636,"release_id":48,"lang":60,"path":13840,"alternates":13841,"default_full_slug":48,"translated_slugs":48},"The Mental Benefits of Boxing","2025-05-30T16:30:55.371Z","2025-06-06T16:26:46.664Z","2025-06-06T16:26:46.678Z",680301542,"c5e3be65-1a82-46d5-991f-9c21c6090dc8",{"_uid":13641,"faqs":13642,"title":13659,"topic":13660,"author":1450,"content":13675,"category":13817,"schedule":13825,"component":934,"meta_info":13826,"cover_image":13829,"description":13828,"contributors":13834},"e12047c7-15ae-4a58-b054-4eb3a3202eb6",[13643,13647,13651,13655],{"_uid":13644,"answer":13645,"question":13646,"component":670},"99d121cf-7708-4099-a48f-60f6814a233b","Boxing helps lower stress, lift your mood, and offer a healthy way to release tension. It benefits both body and mind.","How does boxing help with mental health?",{"_uid":13648,"answer":13649,"question":13650,"component":670},"f9104859-e7cc-4fa0-97d8-9cc3ab419312","Yes. The focus and movement create a calming, meditative effect that can help quiet anxious thoughts.","Is boxing good for anxiety?",{"_uid":13652,"answer":13653,"question":13654,"component":670},"46a57411-bc3b-4441-b526-9e009c995fb6","Absolutely. Boxing teaches your brain to stay present and sharp, and over time, that mental focus can extend to other areas of life.","Can boxing improve focus and concentration?",{"_uid":13656,"answer":13657,"question":13658,"component":670},"3a2c9dc0-0857-45b5-8efa-5234b9160210","Not at all. Whether you’re just starting out or have been training for a while, the mental benefits begin from the very first session.","Do I need experience to benefit mentally from boxing?","How Boxing Improves Mental Health, Confidence, and Focus",{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":13661,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":13673,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":13674,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":405,"name":406,"category":13662,"component":39,"meta_info":13670,"block_image":13671,"cover_image":13672,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":13663,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":13668,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":13669,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":13664,"component":118,"meta_info":13665,"meta_title":7,"block_image":13666,"cover_image":13667,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":408,"title":409,"plugin":43,"description":410},{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":13676},[13677,13682,13694,13698,13703,13707,13725,13730,13741,13751,13756,13760,13764,13769,13773,13783,13788,13792,13796,13801,13805],{"type":757,"attrs":13678,"content":13679},{"level":10958},[13680],{"text":13681,"type":707},"The Mental Benefits of Boxing: Building Strength Inside and Out",{"type":703,"content":13683},[13684,13686,13692],{"text":13685,"type":707},"Boxing isn’t just about physical strength. It sharpens the mind, lifts the mood, and creates a sense of accomplishment that many people don’t expect when they first start. Whether you’re looking for a way to shake off a stressful workday, build confidence, or simply ",{"text":13687,"type":707,"marks":13688},"try something new",[13689],{"type":712,"attrs":13690},{"href":13691,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":13693,"type":707},", boxing offers powerful benefits that reach far beyond fitness.",{"type":703,"content":13695},[13696],{"text":13697,"type":707},"You don’t need to be a pro fighter to experience these mental benefits. Countless people, from all walks of life, discover that boxing provides a mental reset and a renewed sense of personal strength.",{"type":757,"attrs":13699,"content":13700},{"level":759},[13701],{"text":13702,"type":707},"How Boxing Reduces Stress",{"type":703,"content":13704},[13705],{"text":13706,"type":707},"We all carry stress. But when you lace up your gloves and hit the bag, your body releases endorphins, the natural chemicals that lift your mood and help melt away tension. Each punch offers a chance to let go of the day’s pressure and reclaim your sense of balance.",{"type":703,"content":13708},[13709,13715,13717,13723],{"text":13710,"type":707,"marks":13711},"A study in Frontiers in Psychology",[13712],{"type":712,"attrs":13713},{"href":13714,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00130/full",{"text":13716,"type":707}," found that people who train in combat sports, like boxing, report lower stress levels and better emotional control. Wrapping your hands, ",{"text":13718,"type":707,"marks":13719},"stepping up to the bag",[13720],{"type":712,"attrs":13721},{"href":13722,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":13724,"type":707},", and getting into the rhythm can help reset your mindset after a long day.",{"type":757,"attrs":13726,"content":13727},{"level":759},[13728],{"text":13729,"type":707},"Boosting Confidence And Self-Esteem",{"type":703,"content":13731},[13732,13734,13740],{"text":13733,"type":707},"With every new skill mastered or combination landed, you prove to yourself that you can handle challenges. This is how confidence builds — not overnight, but through steady progress. Many people describe feeling more capable, both in and out of the gym, as they continue their ",{"text":13735,"type":707,"marks":13736},"boxing journey",[13737],{"type":712,"attrs":13738},{"href":13739,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":2366,"type":707},{"type":703,"content":13742},[13743,13749],{"text":13744,"type":707,"marks":13745},"Research supports this",[13746],{"type":712,"attrs":13747},{"href":13748,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1587672/full",{"text":13750,"type":707}," too. Participants in combat sports often report higher levels of self-confidence and mental toughness, showing that the rewards go far beyond physical fitness.",{"type":757,"attrs":13752,"content":13753},{"level":759},[13754],{"text":13755,"type":707},"Enhancing Focus and Mental Clarity",{"type":703,"content":13757},[13758],{"text":13759,"type":707},"One thing many boxers notice early on is how present they feel during training. Boxing demands complete attention — reading movements, recalling combinations, adjusting technique — and that focus can carry over into other parts of life.",{"type":703,"content":13761},[13762],{"text":13763,"type":707},"Studies have shown that high-intensity workouts like boxing improve mental flexibility and concentration. That sense of flow and focus is one of the reasons people find boxing so mentally freeing.",{"type":757,"attrs":13765,"content":13766},{"level":759},[13767],{"text":13768,"type":707},"Building Resilience and Mental Toughness",{"type":703,"content":13770},[13771],{"text":13772,"type":707},"Boxing is designed to challenge you, and that’s part of what makes it so rewarding. You learn to keep going when it gets tough, to push past fatigue, and to stay disciplined even when you want to quit. That grit doesn’t stop at the gym — it shows up in everyday life.",{"type":703,"content":13774},[13775,13781],{"text":13776,"type":707,"marks":13777},"Research highlights",[13778],{"type":712,"attrs":13779},{"href":13780,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z",{"text":13782,"type":707}," that combat sports are linked to stronger emotional resilience and better stress coping skills. Over time, boxing builds the mindset that you can handle hard things, both inside and outside the ring.",{"type":757,"attrs":13784,"content":13785},{"level":759},[13786],{"text":13787,"type":707},"The Power of Community",{"type":703,"content":13789},[13790],{"text":13791,"type":707},"Another powerful part of boxing is the sense of connection it brings. Whether training in person or virtually with FightCamp, you’re part of a larger community working toward shared goals. That feeling of belonging can provide motivation, accountability, and support.",{"type":703,"content":13793},[13794],{"text":13795,"type":707},"A study from BMC Public Health found that group workouts lead to greater improvements in stress reduction and quality of life compared to training alone. Being part of a community helps remind you that everyone is on their own journey, and you’re not alone in the work.",{"type":757,"attrs":13797,"content":13798},{"level":759},[13799],{"text":13800,"type":707},"Become Stronger Than Yesterday",{"type":703,"content":13802},[13803],{"text":13804,"type":707},"Boxing isn’t just about throwing punches. It’s about showing up, facing challenges, and growing stronger each day — in mind, body, and spirit. This practice can transform not just your fitness, but also your confidence, resilience, and overall mental well-being.",{"type":703,"content":13806},[13807,13809,13815],{"text":13808,"type":707},"If you’re curious, explore how boxing could fit into your life. And when you’re ready, we’d love to ",{"text":13810,"type":707,"marks":13811},"welcome you to FightCamp",[13812],{"type":712,"attrs":13813},{"href":13814,"uuid":48,"anchor":48,"target":48,"linktype":13},"https://joinfightcamp.com/",{"text":13816,"type":707}," to experience the journey for yourself.",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":13818,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":13823,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":13824,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":13819,"component":118,"meta_info":13820,"meta_title":7,"block_image":13821,"cover_image":13822,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2025-06-06 00:00",{"_uid":13827,"title":13659,"plugin":43,"description":13828},"c48d2910-65e1-4c54-9246-1e12e474f3ed","Learn how boxing reduces stress, sharpens focus, and builds confidence while helping you stay mentally strong and resilient in everyday life.",{"id":13830,"alt":13831,"name":7,"focus":7,"title":7,"source":7,"filename":13832,"copyright":7,"fieldtype":50,"meta_data":13833,"is_external_url":9},22769070,"Mental Health Benefits of Boxing","https://a.storyblok.com/f/115220/1200x500/c48b10a048/blog-post-hero_-ashley.png",{"alt":13831,"title":7,"source":7,"copyright":7},[],"mental-benefits-of-boxing","blogs/mental-benefits-of-boxing",-5880,[],"c6e614ec-359d-468d-8597-343e7bcda4b6","wellness/mental-benefits-of-boxing/",[],{"name":13843,"created_at":13844,"published_at":13845,"updated_at":13846,"id":13847,"uuid":13848,"content":13849,"slug":14175,"full_slug":14176,"sort_by_date":48,"position":14177,"tag_list":14178,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":14179,"first_published_at":13845,"release_id":48,"lang":60,"path":954,"alternates":14180,"default_full_slug":48,"translated_slugs":48},"Health & Wellness Coach - What They Do & How They Help","2023-01-30T19:41:42.295Z","2023-01-30T20:25:14.616Z","2023-01-30T20:25:14.646Z",254552677,"8013fe71-559d-4831-8dfb-fbd23e4f7242",{"_uid":13850,"faqs":13851,"title":13843,"topic":13868,"author":698,"content":13883,"category":14156,"schedule":14164,"component":934,"meta_info":14165,"cover_image":14169,"description":14173,"contributors":14174},"81c8fc64-4c62-4b7c-9dba-963208ad3563",[13852,13856,13860,13864],{"_uid":13853,"answer":13854,"question":13855,"component":670},"354af1d1-82b1-4588-9cb9-ca975c552794","A health and wellness coach works with individuals to help improve their lifestyle and behavior. Most health and wellness coaches are knowledgeable in multiple facets from exercise and nutrition, to mental health. That being said, there is no set skillset each one has yet a person can find the right coach who has the ideal skills to work on the specific combination of areas of their health. ","What is a Health and Wellness Coach?",{"_uid":13857,"answer":13858,"question":13859,"component":670},"f9a8d349-8e52-4900-b6f9-1cf48b24a1f0","If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.\n\nPhysical Activity\n-Exercise/cardio routines\n-Personal programming\n-Event preparation \n-Obstacle course training, race training (running, biking, swimming)\n\nNutrition\n-Meal planning\n-Dieting\n-Teaching nutritional information\n-Calories\n-Macros/micros\n-Supplementation\n\nMental Health\n-Stress reduction\n-Habit formation\n-Improving self-image \n-Practicing positive mindset creation\n-Personal Wellness\n-Work-life balance\n-Increasing life satisfaction\n-Prioritizing self-care\n-Time management","What Does a Health and Wellness Coach Do?",{"_uid":13861,"answer":13862,"question":13863,"component":670},"f926ebb4-d418-4fd5-adaf-eb39f9d9166f","An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. \n\nSo whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ","Who Could Benefit From a Health and Wellness Coach?",{"_uid":13865,"answer":13866,"question":13867,"component":670},"70800e07-da17-4ec0-959d-6936bc8cf8c6","Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - Are they certified? (Note: credentials do not always mean being qualified) Do their clients have promising success? What is the value of what they are offering? It’s important to make sure the coach you choose is the right fit for you.\nThings to keep in mind when researching:\n\n-Degrees\n-Licenses\n-Accredited certifications\n-Client testimonies or reviews\n-Success stories","What to look for in a health and wellness coach?\n",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":13869,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":13881,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":13882,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":13870,"component":39,"meta_info":13878,"block_image":13879,"cover_image":13880,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":13871,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":13876,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":13877,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":13872,"component":118,"meta_info":13873,"meta_title":7,"block_image":13874,"cover_image":13875,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":13884},[13885,13889,13893,13897,13901,13904,13908,13912,14056,14060,14064,14068,14073,14092,14124,14129,14139,14144,14153],{"type":703,"content":13886},[13887],{"text":13888,"type":707},"With society's continued shift towards wellness, it's easier, now more than ever, to help you take control of your health. From promoting Mental Health Awareness during the month of May to companies offering wellness incentives for their employees, there are numerous resources available to start making impactful lifestyle changes. But with all of the information available today, it can seem daunting to know where to start on your road to wellness.",{"type":703,"content":13890},[13891],{"text":13892,"type":707},"Finding someone to mentor you, such as a health and wellness coach, is a great starting point. But what does a health and wellness coach do and how do they differ from a fitness trainer or dietitian?",{"type":703,"content":13894},[13895],{"text":13896,"type":707},"While personal trainers and nutritionists are excellent certified professionals, the majority of the time they only specialize in one aspect of wellness - usually exercise or nutrition. These are both valid avenues of wellness for some, but only one or two aspects of health are not enough to help for most. Finding someone with a breadth of skills ensures you can cover all wellness aspects. This is where health and wellness coaches can come into play.",{"type":757,"attrs":13898,"content":13899},{"level":759},[13900],{"text":13855,"type":707},{"type":703,"content":13902},[13903],{"text":13854,"type":707},{"type":757,"attrs":13905,"content":13906},{"level":759},[13907],{"text":13859,"type":707},{"type":703,"content":13909},[13910],{"text":13911,"type":707},"If there was one positive that came from the pandemic, it would have to be the virtual expansion of the fitness industry. Today, it’s as easy as ever to be able to connect with health professionals from across the country. So, whether you meet in person or virtually, health and wellness coaches meet with their clients in one on one settings, working to achieve whatever goals they set together. Here are some of the things that you might work on together.",{"type":828,"content":13913},[13914,13948,13993,14024],{"type":831,"content":13915},[13916,13920],{"type":703,"content":13917},[13918],{"text":13919,"type":707},"Physical Activity",{"type":828,"content":13921},[13922,13928,13934],{"type":831,"content":13923},[13924],{"type":703,"content":13925},[13926],{"text":13927,"type":707},"Exercise/cardio routines",{"type":831,"content":13929},[13930],{"type":703,"content":13931},[13932],{"text":13933,"type":707},"Personal programming",{"type":831,"content":13935},[13936,13940],{"type":703,"content":13937},[13938],{"text":13939,"type":707},"Event preparation ",{"type":828,"content":13941},[13942],{"type":831,"content":13943},[13944],{"type":703,"content":13945},[13946],{"text":13947,"type":707},"Obstacle course training, race training (running, biking, swimming)",{"type":831,"content":13949},[13950,13953],{"type":703,"content":13951},[13952],{"text":433,"type":707},{"type":828,"content":13954},[13955,13961,13967],{"type":831,"content":13956},[13957],{"type":703,"content":13958},[13959],{"text":13960,"type":707},"Meal planning",{"type":831,"content":13962},[13963],{"type":703,"content":13964},[13965],{"text":13966,"type":707},"Dieting",{"type":831,"content":13968},[13969,13973],{"type":703,"content":13970},[13971],{"text":13972,"type":707},"Teaching nutritional information",{"type":828,"content":13974},[13975,13981,13987],{"type":831,"content":13976},[13977],{"type":703,"content":13978},[13979],{"text":13980,"type":707},"Calories",{"type":831,"content":13982},[13983],{"type":703,"content":13984},[13985],{"text":13986,"type":707},"Macros/micros",{"type":831,"content":13988},[13989],{"type":703,"content":13990},[13991],{"text":13992,"type":707},"Supplementation",{"type":831,"content":13994},[13995,13998],{"type":703,"content":13996},[13997],{"text":406,"type":707},{"type":828,"content":13999},[14000,14006,14012,14018],{"type":831,"content":14001},[14002],{"type":703,"content":14003},[14004],{"text":14005,"type":707},"Stress reduction",{"type":831,"content":14007},[14008],{"type":703,"content":14009},[14010],{"text":14011,"type":707},"Habit formation",{"type":831,"content":14013},[14014],{"type":703,"content":14015},[14016],{"text":14017,"type":707},"Improving self-image ",{"type":831,"content":14019},[14020],{"type":703,"content":14021},[14022],{"text":14023,"type":707},"Practicing positive mindset creation",{"type":831,"content":14025},[14026,14030],{"type":703,"content":14027},[14028],{"text":14029,"type":707},"Personal Wellness",{"type":828,"content":14031},[14032,14038,14044,14050],{"type":831,"content":14033},[14034],{"type":703,"content":14035},[14036],{"text":14037,"type":707},"Work-life balance",{"type":831,"content":14039},[14040],{"type":703,"content":14041},[14042],{"text":14043,"type":707},"Increasing life satisfaction",{"type":831,"content":14045},[14046],{"type":703,"content":14047},[14048],{"text":14049,"type":707},"Prioritizing self-care",{"type":831,"content":14051},[14052],{"type":703,"content":14053},[14054],{"text":14055,"type":707},"Time management",{"type":757,"attrs":14057,"content":14058},{"level":759},[14059],{"text":13863,"type":707},{"type":703,"content":14061},[14062],{"text":14063,"type":707},"An even harder question to ask would be who wouldn't benefit from a health and wellness coach. While some of us may have solid control over our physical health with exercise and nutrition, the spiritual and emotional side of life can be tough at times. We as human beings tend to be our own worst enemy and judge, making sure we punish ourselves more than what's necessary. Having a mentor to help you learn how to celebrate the small victories throughout life or how the power of affirmations can be life-changing, is never a bad thing. ",{"type":703,"content":14065},[14066],{"text":14067,"type":707},"So whether you're a boxer who struggles with a well-balanced diet, a teacher who needs help getting back into the swing of things fitness-wise, or a nurse who is always putting everyone else first and could use some motivational self-help, the majority of us could benefit from having a health and wellness coach in our lives. ",{"type":757,"attrs":14069,"content":14070},{"level":759},[14071],{"text":14072,"type":707},"What to Look For?",{"type":703,"content":14074},[14075,14077,14081,14083,14087,14089,14090],{"text":14076,"type":707},"Before you decide to sign-up for the first wellness coach that you find, it’s worth noting that doing a little research ahead of time will help you find a coach that specializes in the area(s) of support you are wanting. When looking for a wellness coach, don’t hesitate to ask questions - ",{"text":14078,"type":707,"marks":14079},"Are they certified? (Note: ",[14080],{"type":729},{"text":14082,"type":707},"credentials do not always mean being qualified)",{"text":14084,"type":707,"marks":14085}," Do their clients have promising success? What is the value of what they are offering? ",[14086],{"type":729},{"text":14088,"type":707},"It’s important to make sure the coach you choose is the right fit for you.",{"type":2373},{"text":14091,"type":707},"Things to keep in mind when researching:",{"type":828,"content":14093},[14094,14100,14106,14112,14118],{"type":831,"content":14095},[14096],{"type":703,"content":14097},[14098],{"text":14099,"type":707},"Degrees",{"type":831,"content":14101},[14102],{"type":703,"content":14103},[14104],{"text":14105,"type":707},"Licenses",{"type":831,"content":14107},[14108],{"type":703,"content":14109},[14110],{"text":14111,"type":707},"Accredited certifications",{"type":831,"content":14113},[14114],{"type":703,"content":14115},[14116],{"text":14117,"type":707},"Client testimonies or reviews",{"type":831,"content":14119},[14120],{"type":703,"content":14121},[14122],{"text":14123,"type":707},"Success stories",{"type":757,"attrs":14125,"content":14126},{"level":759},[14127],{"text":14128,"type":707},"Your Road to Wellness",{"type":703,"content":14130},[14131,14133,14137],{"text":14132,"type":707},"Everyone’s path to wellness is different. Just because your favorite fitness influencer is doing ",{"text":14134,"type":707,"marks":14135},"x, y or z ",[14136],{"type":729},{"text":14138,"type":707},"doesn’t always mean that those same things will work for you. With the guidance and support of a wellness coach, you can balance your life in areas you maybe have been struggling with or didn’t know how to start. With the right coach, the right tools, and the right mindset, you are on the right path to success. ",{"type":757,"attrs":14140,"content":14141},{"level":759},[14142],{"text":14143,"type":707},"Train Like A Fighter",{"type":703,"content":14145},[14146,14147,14152],{"text":910,"type":707},{"text":912,"type":707,"marks":14148},[14149],{"type":712,"attrs":14150},{"href":916,"uuid":48,"anchor":48,"custom":14151,"target":716,"linktype":13},{},{"text":920,"type":707},{"type":703,"content":14154},[14155],{"text":1118,"type":707},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":14157,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":14162,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":14163,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":14158,"component":118,"meta_info":14159,"meta_title":7,"block_image":14160,"cover_image":14161,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":14166,"title":14167,"plugin":43,"description":14168},"922a0f28-572b-44b4-ae97-82cd0bc42236","Health & Wellness Coach - What Do They Do? | FightCamp","Your well-being is important and finding the right guide to support you is just as important. Learn at FightCamp how a wellness coach can help.",{"id":14170,"alt":14171,"name":7,"focus":7,"title":14171,"filename":14172,"copyright":7,"fieldtype":50,"is_external_url":9},7043902,"FightCamp - How a health & wellness coach can help","https://a.storyblok.com/f/115220/2400x990/a30c6b2f10/health-wellness-coach-what-they-do-how-they-help.png","Your well-being is important and finding the right guide to support you in achieving your goals is just as important. Learn more how a wellness coach can help.",[],"health-wellness-coach-what-they-do-how-they-help","blogs/health-wellness-coach-what-they-do-how-they-help",-5850,[949],"66a9ab1b-5a9e-4247-849f-dcea46110204",[],{"name":14182,"created_at":14183,"published_at":14184,"updated_at":14185,"id":14186,"uuid":14187,"content":14188,"slug":14346,"full_slug":14347,"sort_by_date":48,"position":14348,"tag_list":14349,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":14350,"first_published_at":14351,"release_id":48,"lang":60,"path":2592,"alternates":14352,"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":14189,"faqs":14190,"title":14182,"topic":14207,"author":14222,"content":14223,"category":14329,"schedule":14164,"component":934,"meta_info":14337,"cover_image":14341,"description":14344,"contributors":14345},"af46e437-bfbd-4a28-91a2-df5259454628",[14191,14195,14199,14203],{"_uid":14192,"answer":14193,"question":14194,"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":14196,"answer":14197,"question":14198,"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":14200,"answer":14201,"question":14202,"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":14204,"answer":14205,"question":14206,"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":14208,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":14220,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":14221,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":14209,"component":39,"meta_info":14217,"block_image":14218,"cover_image":14219,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":14210,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":14215,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":14216,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":14211,"component":118,"meta_info":14212,"meta_title":7,"block_image":14213,"cover_image":14214,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":700,"content":14224},[14225,14238,14243,14247,14252,14256,14270,14275,14287,14292,14296,14309,14313,14317,14326],{"type":703,"content":14226},[14227,14229,14236],{"text":14228,"type":707},"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":14230,"type":707,"marks":14231},"Strength training",[14232],{"type":712,"attrs":14233},{"href":14234,"uuid":48,"anchor":48,"custom":14235,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":14237,"type":707}," 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":757,"attrs":14239,"content":14240},{"level":759},[14241],{"text":14242,"type":707},"Why do Boxers Train Their Neck?",{"type":703,"content":14244},[14245],{"text":14246,"type":707},"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":757,"attrs":14248,"content":14249},{"level":759},[14250],{"text":14251,"type":707},"How do Boxers Strength Train Their Neck?",{"type":703,"content":14253},[14254],{"text":14255,"type":707},"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":828,"content":14257},[14258,14264],{"type":831,"content":14259},[14260],{"type":703,"content":14261},[14262],{"text":14263,"type":707},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":831,"content":14265},[14266],{"type":703,"content":14267},[14268],{"text":14269,"type":707},"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":757,"attrs":14271,"content":14272},{"level":759},[14273],{"text":14274,"type":707},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":703,"content":14276},[14277,14279,14285],{"text":14278,"type":707},"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":14280,"type":707,"marks":14281},"injury",[14282],{"type":712,"attrs":14283},{"href":9301,"uuid":48,"anchor":48,"custom":14284,"target":716,"linktype":13},{},{"text":14286,"type":707}," occurring.",{"type":757,"attrs":14288,"content":14289},{"level":759},[14290],{"text":14291,"type":707},"How Often Should Boxers Train Their Neck?",{"type":703,"content":14293},[14294],{"text":14295,"type":707},"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":1221,"attrs":14297},{"id":14298,"body":14299},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[14300],{"_uid":14301,"text":14302,"image":14303,"author":14307,"component":14308},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":14304,"alt":14305,"name":7,"focus":7,"title":14305,"filename":14306,"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":703,"content":14310},[14311],{"text":14312,"type":707},"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":757,"attrs":14314,"content":14315},{"level":759},[14316],{"text":2245,"type":707},{"type":703,"content":14318},[14319,14320,14325],{"text":910,"type":707},{"text":912,"type":707,"marks":14321},[14322],{"type":712,"attrs":14323},{"href":916,"uuid":48,"anchor":48,"custom":14324,"target":716,"linktype":13},{},{"text":920,"type":707},{"type":703,"content":14327},[14328],{"text":924,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":14330,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":14335,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":14336,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":14331,"component":118,"meta_info":14332,"meta_title":7,"block_image":14333,"cover_image":14334,"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":14338,"title":14339,"plugin":43,"description":14340},"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":14342,"alt":14305,"name":7,"focus":7,"title":14305,"filename":14343,"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. 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to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":14560,"faqs":14561,"title":14553,"topic":14570,"author":698,"content":14585,"category":14937,"schedule":14164,"component":934,"meta_info":14945,"cover_image":14949,"description":14953,"contributors":14954},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[14562,14566],{"_uid":14563,"answer":14564,"question":14565,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":14567,"answer":14568,"question":14569,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":14571,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":14583,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":14584,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":14572,"component":39,"meta_info":14580,"block_image":14581,"cover_image":14582,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":14573,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":14578,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":14579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":14574,"component":118,"meta_info":14575,"meta_title":7,"block_image":14576,"cover_image":14577,"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":700,"content":14586},[14587,14592,14606,14620,14625,14629,14634,14638,14675,14679,14684,14688,14692,14697,14701,14706,14720,14724,14744,14749,14753,14757,14815,14820,14824,14828,14854,14867,14872,14876,14880,14906,14910,14915,14919,14923,14934],{"type":757,"attrs":14588,"content":14589},{"level":759},[14590],{"text":14591,"type":707},"How to Stay Motivated to Work Out",{"type":703,"content":14593},[14594,14596,14604],{"text":14595,"type":707},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":14597,"type":707,"marks":14598},"New Year’s Resolutions",[14599,14603],{"type":712,"attrs":14600},{"href":14601,"uuid":48,"anchor":48,"custom":14602,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":718},{"text":14605,"type":707},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":703,"content":14607},[14608,14610,14618],{"text":14609,"type":707},"But what happens if you're looking for motivation to work out in the ",{"text":14611,"type":707,"marks":14612},"middle of summer",[14613,14617],{"type":712,"attrs":14614},{"href":14615,"uuid":48,"anchor":48,"custom":14616,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":718},{"text":14619,"type":707}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":757,"attrs":14621,"content":14622},{"level":759},[14623],{"text":14624,"type":707},"Motivation vs. Determination",{"type":703,"content":14626},[14627],{"text":14628,"type":707},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":757,"attrs":14630,"content":14631},{"level":819},[14632],{"text":14633,"type":707},"Motivation",{"type":703,"content":14635},[14636],{"text":14637,"type":707},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":828,"content":14639},[14640,14646,14652,14658,14664,14670],{"type":831,"content":14641},[14642],{"type":703,"content":14643},[14644],{"text":14645,"type":707},"Movies",{"type":831,"content":14647},[14648],{"type":703,"content":14649},[14650],{"text":14651,"type":707},"Books",{"type":831,"content":14653},[14654],{"type":703,"content":14655},[14656],{"text":14657,"type":707},"Quotes",{"type":831,"content":14659},[14660],{"type":703,"content":14661},[14662],{"text":14663,"type":707},"Speeches",{"type":831,"content":14665},[14666],{"type":703,"content":14667},[14668],{"text":14669,"type":707},"Social media posts",{"type":831,"content":14671},[14672],{"type":703,"content":14673},[14674],{"text":14123,"type":707},{"type":703,"content":14676},[14677],{"text":14678,"type":707},"These are things that essentially make you want to start something, like a workout.",{"type":757,"attrs":14680,"content":14681},{"level":819},[14682],{"text":14683,"type":707},"Determination",{"type":703,"content":14685},[14686],{"text":14687,"type":707},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":703,"content":14689},[14690],{"text":14691,"type":707},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":757,"attrs":14693,"content":14694},{"level":759},[14695],{"text":14696,"type":707},"Finding That Drive",{"type":703,"content":14698},[14699],{"text":14700,"type":707},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":757,"attrs":14702,"content":14703},{"level":819},[14704],{"text":14705,"type":707},"Working Out at Home",{"type":703,"content":14707},[14708,14710,14718],{"text":14709,"type":707},"The wonderful thing about ",{"text":14711,"type":707,"marks":14712},"working out from home",[14713,14717],{"type":712,"attrs":14714},{"href":14715,"uuid":48,"anchor":48,"custom":14716,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":718},{"text":14719,"type":707}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":703,"content":14721},[14722],{"text":14723,"type":707},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":828,"content":14725},[14726,14732,14738],{"type":831,"content":14727},[14728],{"type":703,"content":14729},[14730],{"text":14731,"type":707},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":831,"content":14733},[14734],{"type":703,"content":14735},[14736],{"text":14737,"type":707},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":831,"content":14739},[14740],{"type":703,"content":14741},[14742],{"text":14743,"type":707},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":757,"attrs":14745,"content":14746},{"level":819},[14747],{"text":14748,"type":707},"Staying Committed to Exercising Daily",{"type":703,"content":14750},[14751],{"text":14752,"type":707},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":703,"content":14754},[14755],{"text":14756,"type":707},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":828,"content":14758},[14759,14765,14771,14777,14789,14803],{"type":831,"content":14760},[14761],{"type":703,"content":14762},[14763],{"text":14764,"type":707},"Outdoor walks/hikes in nature",{"type":831,"content":14766},[14767],{"type":703,"content":14768},[14769],{"text":14770,"type":707},"Easy pace swims",{"type":831,"content":14772},[14773],{"type":703,"content":14774},[14775],{"text":14776,"type":707},"Sauna sessions",{"type":831,"content":14778},[14779],{"type":703,"content":14780},[14781],{"text":14782,"type":707,"marks":14783},"Low-intensity yoga",[14784,14788],{"type":712,"attrs":14785},{"href":14786,"uuid":48,"anchor":48,"custom":14787,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":718},{"type":831,"content":14790},[14791],{"type":703,"content":14792},[14793,14801],{"text":14794,"type":707,"marks":14795},"Mobility work",[14796,14800],{"type":712,"attrs":14797},{"href":14798,"uuid":48,"anchor":48,"custom":14799,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":718},{"text":14802,"type":707}," ",{"type":831,"content":14804},[14805],{"type":703,"content":14806},[14807],{"text":14808,"type":707,"marks":14809},"Stretching",[14810,14814],{"type":712,"attrs":14811},{"href":14812,"uuid":48,"anchor":48,"custom":14813,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":718},{"type":757,"attrs":14816,"content":14817},{"level":819},[14818],{"text":14819,"type":707},"Morning Workouts Before Starting the Day",{"type":703,"content":14821},[14822],{"text":14823,"type":707},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":703,"content":14825},[14826],{"text":14827,"type":707},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":828,"content":14829},[14830,14836,14842,14848],{"type":831,"content":14831},[14832],{"type":703,"content":14833},[14834],{"text":14835,"type":707},"Turning off electronics the last hour",{"type":831,"content":14837},[14838],{"type":703,"content":14839},[14840],{"text":14841,"type":707},"Sleeping in a blacked-out environment",{"type":831,"content":14843},[14844],{"type":703,"content":14845},[14846],{"text":14847,"type":707},"Getting to bed at the same time each night",{"type":831,"content":14849},[14850],{"type":703,"content":14851},[14852],{"text":14853,"type":707},"Set out your workout clothes the night before",{"type":703,"content":14855},[14856,14858,14866],{"text":14857,"type":707},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":14859,"type":707,"marks":14860},"H.I.I.T. session",[14861,14865],{"type":712,"attrs":14862},{"href":14863,"uuid":48,"anchor":48,"custom":14864,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":718},{"text":2366,"type":707},{"type":757,"attrs":14868,"content":14869},{"level":819},[14870],{"text":14871,"type":707},"End-of-Day Workouts",{"type":703,"content":14873},[14874],{"text":14875,"type":707},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":703,"content":14877},[14878],{"text":14879,"type":707},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":828,"content":14881},[14882,14894,14900],{"type":831,"content":14883},[14884],{"type":703,"content":14885},[14886,14888,14892],{"text":14887,"type":707},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":14889,"type":707,"marks":14890},"“why” ",[14891],{"type":729},{"text":14893,"type":707},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":831,"content":14895},[14896],{"type":703,"content":14897},[14898],{"text":14899,"type":707},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":831,"content":14901},[14902],{"type":703,"content":14903},[14904],{"text":14905,"type":707},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":703,"content":14907},[14908],{"text":14909,"type":707},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":757,"attrs":14911,"content":14912},{"level":759},[14913],{"text":14914,"type":707},"Plan Then Execute",{"type":703,"content":14916},[14917],{"text":14918,"type":707},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":757,"attrs":14920,"content":14921},{"level":759},[14922],{"text":2245,"type":707},{"type":703,"content":14924},[14925,14926,14932],{"text":910,"type":707},{"text":912,"type":707,"marks":14927},[14928,14931],{"type":712,"attrs":14929},{"href":916,"uuid":48,"anchor":48,"custom":14930,"target":716,"linktype":13},{},{"type":718},{"text":14933,"type":707}," 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":703,"content":14935},[14936],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":14938,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":14943,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":14944,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":14939,"component":118,"meta_info":14940,"meta_title":7,"block_image":14941,"cover_image":14942,"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":14946,"title":14947,"plugin":43,"description":14948},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":14950,"alt":14951,"name":7,"focus":7,"title":14951,"filename":14952,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[949],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":14962,"created_at":14963,"published_at":14964,"updated_at":14965,"id":14966,"uuid":14967,"content":14968,"slug":15220,"full_slug":15221,"sort_by_date":48,"position":15222,"tag_list":15223,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":15224,"first_published_at":14964,"release_id":48,"lang":60,"path":2592,"alternates":15225,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":14969,"faqs":14970,"title":14962,"topic":14991,"author":1738,"content":15006,"category":15201,"schedule":15209,"component":934,"meta_info":15210,"cover_image":15214,"description":15218,"contributors":15219},"5c2883de-fce6-4b00-8b95-88b297caae4d",[14971,14975,14979,14983,14987],{"_uid":14972,"answer":14973,"question":14974,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":14976,"answer":14977,"question":14978,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":14980,"answer":14981,"question":14982,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":14984,"answer":14985,"question":14986,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":14988,"answer":14989,"question":14990,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":14992,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":15004,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":15005,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":14993,"component":39,"meta_info":15001,"block_image":15002,"cover_image":15003,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":14994,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":14999,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":15000,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":14995,"component":118,"meta_info":14996,"meta_title":7,"block_image":14997,"cover_image":14998,"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":700,"content":15007},[15008,15021,15025,15029,15033,15037,15041,15044,15049,15054,15068,15073,15077,15082,15086,15091,15105,15109,15113,15126,15140,15144,15148,15162,15167,15171,15184,15188,15198],{"type":703,"content":15009},[15010,15012,15019],{"text":15011,"type":707},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":15013,"type":707,"marks":15014},"interval training",[15015,15018],{"type":712,"attrs":15016},{"href":7066,"uuid":48,"anchor":48,"custom":15017,"target":716,"linktype":13},{},{"type":718},{"text":15020,"type":707}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":703,"content":15022},[15023],{"text":15024,"type":707},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":757,"attrs":15026,"content":15027},{"level":759},[15028],{"text":14974,"type":707},{"type":703,"content":15030},[15031],{"text":15032,"type":707},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":703,"content":15034},[15035],{"text":15036,"type":707},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":757,"attrs":15038,"content":15039},{"level":759},[15040],{"text":14978,"type":707},{"type":703,"content":15042},[15043],{"text":14977,"type":707},{"type":757,"attrs":15045,"content":15046},{"level":759},[15047],{"text":15048,"type":707},"Unique Benefits of HIIT",{"type":757,"attrs":15050,"content":15051},{"level":819},[15052],{"text":15053,"type":707},"Maximum Effectiveness in Less Time",{"type":703,"content":15055},[15056,15058,15066],{"text":15057,"type":707},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":15059,"type":707,"marks":15060},"25-30% more calories",[15061,15065],{"type":712,"attrs":15062},{"href":15063,"uuid":48,"anchor":48,"custom":15064,"target":716,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":718},{"text":15067,"type":707}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":757,"attrs":15069,"content":15070},{"level":819},[15071],{"text":15072,"type":707},"Tones Muscle",{"type":703,"content":15074},[15075],{"text":15076,"type":707},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":757,"attrs":15078,"content":15079},{"level":819},[15080],{"text":15081,"type":707},"Adds Variety",{"type":703,"content":15083},[15084],{"text":15085,"type":707},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":757,"attrs":15087,"content":15088},{"level":819},[15089],{"text":15090,"type":707},"Improves Cardiovascular Health",{"type":703,"content":15092},[15093,15095,15103],{"text":15094,"type":707},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":15096,"type":707,"marks":15097},"greater improvements in blood pressure",[15098,15102],{"type":712,"attrs":15099},{"href":15100,"uuid":48,"anchor":48,"custom":15101,"target":716,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":718},{"text":15104,"type":707}," and blood sugar than moderate-intensity workouts. ",{"type":757,"attrs":15106,"content":15107},{"level":759},[15108],{"text":14986,"type":707},{"type":703,"content":15110},[15111],{"text":15112,"type":707},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":703,"content":15114},[15115,15117,15124],{"text":15116,"type":707},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":7494,"type":707,"marks":15118},[15119,15123],{"type":712,"attrs":15120},{"href":15121,"uuid":48,"anchor":48,"custom":15122,"target":716,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":718},{"text":15125,"type":707},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":703,"content":15127},[15128,15130,15138],{"text":15129,"type":707},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":15131,"type":707,"marks":15132},"HIIT jump rope workout",[15133,15137],{"type":712,"attrs":15134},{"href":15135,"uuid":48,"anchor":48,"custom":15136,"target":716,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":718},{"text":15139,"type":707}," for a full-body cardio blast in just minutes.",{"type":757,"attrs":15141,"content":15142},{"level":759},[15143],{"text":14990,"type":707},{"type":703,"content":15145},[15146],{"text":15147,"type":707},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":703,"content":15149},[15150,15152,15160],{"text":15151,"type":707},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":15153,"type":707,"marks":15154},"10 minutes of HIIT boxing",[15155,15159],{"type":712,"attrs":15156},{"href":15157,"uuid":48,"anchor":48,"custom":15158,"target":716,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":718},{"text":15161,"type":707}," and feel the difference with just one workout.",{"type":757,"attrs":15163,"content":15164},{"level":759},[15165],{"text":15166,"type":707},"Hit With HIIT",{"type":703,"content":15168},[15169],{"text":15170,"type":707},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":703,"content":15172},[15173,15175,15183],{"text":15174,"type":707},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":15176,"type":707,"marks":15177},"FightCamp’s extensive library of HIIT workouts",[15178,15182],{"type":712,"attrs":15179},{"href":15180,"uuid":48,"anchor":48,"custom":15181,"target":716,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":718},{"text":6270,"type":707},{"type":757,"attrs":15185,"content":15186},{"level":759},[15187],{"text":2245,"type":707},{"type":703,"content":15189},[15190,15191,15197],{"text":910,"type":707},{"text":912,"type":707,"marks":15192},[15193,15196],{"type":712,"attrs":15194},{"href":916,"uuid":48,"anchor":48,"custom":15195,"target":716,"linktype":13},{},{"type":718},{"text":14933,"type":707},{"type":703,"content":15199},[15200],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":15202,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":15207,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":15208,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":15203,"component":118,"meta_info":15204,"meta_title":7,"block_image":15205,"cover_image":15206,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":15211,"title":15212,"plugin":43,"description":15213},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":15215,"alt":15216,"name":7,"focus":7,"title":15216,"filename":15217,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[949],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":15227,"created_at":15228,"published_at":15229,"updated_at":15230,"id":15231,"uuid":15232,"content":15233,"slug":15458,"full_slug":15459,"sort_by_date":48,"position":15460,"tag_list":15461,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":15462,"first_published_at":15463,"release_id":48,"lang":60,"path":2592,"alternates":15464,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":15234,"faqs":15235,"title":15227,"topic":15244,"author":6747,"content":15259,"category":15439,"schedule":15447,"component":934,"meta_info":15448,"cover_image":15452,"description":15456,"contributors":15457},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[15236,15240],{"_uid":15237,"answer":15238,"question":15239,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":15241,"answer":15242,"question":15243,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":15245,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":15257,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":15258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":15246,"component":39,"meta_info":15254,"block_image":15255,"cover_image":15256,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":15247,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":15252,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":15253,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":15248,"component":118,"meta_info":15249,"meta_title":7,"block_image":15250,"cover_image":15251,"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":700,"content":15260},[15261,15266,15270,15275,15279,15284,15288,15314,15319,15323,15328,15332,15337,15341,15346,15359,15364,15377,15382,15386,15391,15395,15400,15404,15409,15413,15418,15422,15427],{"type":757,"attrs":15262,"content":15263},{"level":759},[15264],{"text":15265,"type":707},"Staying Safe While Exercising in the Cold",{"type":703,"content":15267},[15268],{"text":15269,"type":707},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":757,"attrs":15271,"content":15272},{"level":819},[15273],{"text":15274,"type":707},"Watch the Windchill",{"type":703,"content":15276},[15277],{"text":15278,"type":707},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":757,"attrs":15280,"content":15281},{"level":819},[15282],{"text":15283,"type":707},"Protect Your Extremities",{"type":703,"content":15285},[15286],{"text":15287,"type":707},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":828,"content":15289},[15290,15296,15302,15308],{"type":831,"content":15291},[15292],{"type":703,"content":15293},[15294],{"text":15295,"type":707},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":831,"content":15297},[15298],{"type":703,"content":15299},[15300],{"text":15301,"type":707},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":831,"content":15303},[15304],{"type":703,"content":15305},[15306],{"text":15307,"type":707},"Wear a hat or headband that covers your ears",{"type":831,"content":15309},[15310],{"type":703,"content":15311},[15312],{"text":15313,"type":707},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":757,"attrs":15315,"content":15316},{"level":819},[15317],{"text":15318,"type":707},"Wear Layers",{"type":703,"content":15320},[15321],{"text":15322,"type":707},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":757,"attrs":15324,"content":15325},{"level":819},[15326],{"text":15327,"type":707},"Don’t Forget Sunscreen",{"type":703,"content":15329},[15330],{"text":15331,"type":707},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":757,"attrs":15333,"content":15334},{"level":759},[15335],{"text":15336,"type":707},"Getting Motivated to Workout in the Cold ",{"type":703,"content":15338},[15339],{"text":15340,"type":707},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":757,"attrs":15342,"content":15343},{"level":819},[15344],{"text":15345,"type":707},"Invest in New Activewear",{"type":703,"content":15347},[15348,15350,15357],{"text":15349,"type":707},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":15351,"type":707,"marks":15352},"new workout gear",[15353],{"type":712,"attrs":15354},{"href":15355,"uuid":48,"anchor":48,"custom":15356,"target":716,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":15358,"type":707}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":757,"attrs":15360,"content":15361},{"level":819},[15362],{"text":15363,"type":707},"Find a Workout Buddy",{"type":703,"content":15365},[15366,15368,15375],{"text":15367,"type":707},"Accountability! Accountability! Accountability! Finding a ",{"text":15369,"type":707,"marks":15370},"workout buddy",[15371],{"type":712,"attrs":15372},{"href":15373,"uuid":48,"anchor":48,"custom":15374,"target":716,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":15376,"type":707}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":757,"attrs":15378,"content":15379},{"level":819},[15380],{"text":15381,"type":707},"Benefits of Working Out in the Cold",{"type":703,"content":15383},[15384],{"text":15385,"type":707},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":757,"attrs":15387,"content":15388},{"level":819},[15389],{"text":15390,"type":707},"Combat Seasonal Affective Disorder",{"type":703,"content":15392},[15393],{"text":15394,"type":707},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":757,"attrs":15396,"content":15397},{"level":819},[15398],{"text":15399,"type":707},"Boost Your Immune System",{"type":703,"content":15401},[15402],{"text":15403,"type":707},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":757,"attrs":15405,"content":15406},{"level":819},[15407],{"text":15408,"type":707},"Diverse Training Options",{"type":703,"content":15410},[15411],{"text":15412,"type":707},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":757,"attrs":15414,"content":15415},{"level":819},[15416],{"text":15417,"type":707},"Burn More Calories",{"type":703,"content":15419},[15420],{"text":15421,"type":707},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":757,"attrs":15423,"content":15424},{"level":759},[15425],{"text":15426,"type":707},"Train Like a Fighter in the Cold",{"type":703,"content":15428},[15429,15431,15437],{"text":15430,"type":707},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":912,"type":707,"marks":15432},[15433,15436],{"type":712,"attrs":15434},{"href":916,"uuid":48,"anchor":48,"custom":15435,"target":716,"linktype":13},{},{"type":718},{"text":15438,"type":707}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":15440,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":15445,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":15446,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":15441,"component":118,"meta_info":15442,"meta_title":7,"block_image":15443,"cover_image":15444,"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},[],[],"2023-01-29 00:00",{"_uid":15449,"title":15450,"plugin":43,"description":15451},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":15453,"alt":15454,"name":7,"focus":7,"title":15454,"filename":15455,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[949],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":15466,"created_at":15467,"published_at":15468,"updated_at":15469,"id":15470,"uuid":15471,"content":15472,"slug":15743,"full_slug":15744,"sort_by_date":48,"position":15745,"tag_list":15746,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":15747,"first_published_at":15748,"release_id":48,"lang":60,"path":2592,"alternates":15749,"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":15473,"faqs":15474,"title":15487,"topic":15488,"author":14222,"content":15503,"category":15724,"schedule":15732,"component":934,"meta_info":15733,"cover_image":15737,"description":15741,"contributors":15742},"60788e91-c270-4d86-a99d-1a01a81c22c1",[15475,15479,15483],{"_uid":15476,"answer":15477,"question":15478,"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":15480,"answer":15481,"question":15482,"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":15484,"answer":15485,"question":15486,"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":15489,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":15501,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":15502,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":15490,"component":39,"meta_info":15498,"block_image":15499,"cover_image":15500,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":15491,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":15496,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":15497,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":15492,"component":118,"meta_info":15493,"meta_title":7,"block_image":15494,"cover_image":15495,"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":700,"content":15504},[15505,15509,15514,15526,15540,15545,15565,15569,15574,15591,15595,15615,15619,15624,15639,15643,15648,15672,15677,15691,15695,15707,15711,15721],{"type":703,"content":15506},[15507],{"text":15508,"type":707},"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":757,"attrs":15510,"content":15511},{"level":759},[15512],{"text":15513,"type":707},"Floyd “Money” Mayweather Jr.",{"type":1221,"attrs":15515},{"id":15516,"body":15517},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[15518],{"url":15519,"_uid":15520,"image":15521,"component":1233,"copyright_details":15525},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":15522,"alt":15523,"name":7,"focus":7,"title":15523,"filename":15524,"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":703,"content":15527},[15528,15530,15538],{"text":15529,"type":707},"Regarded as the best technical boxer of this age, ",{"text":15531,"type":707,"marks":15532},"Floyd Mayweather Jr.",[15533,15537],{"type":712,"attrs":15534},{"href":15535,"uuid":48,"anchor":48,"custom":15536,"target":716,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":718},{"text":15539,"type":707}," 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":757,"attrs":15541,"content":15542},{"level":819},[15543],{"text":15544,"type":707},"The Philly Shell",{"type":828,"content":15546},[15547,15553,15559],{"type":831,"content":15548},[15549],{"type":703,"content":15550},[15551],{"text":15552,"type":707},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":831,"content":15554},[15555],{"type":703,"content":15556},[15557],{"text":15558,"type":707},"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":831,"content":15560},[15561],{"type":703,"content":15562},[15563],{"text":15564,"type":707},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":703,"content":15566},[15567],{"text":15568,"type":707},"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":757,"attrs":15570,"content":15571},{"level":759},[15572],{"text":15573,"type":707},"Pernell “Sweet Pea” Whitaker",{"type":1221,"attrs":15575},{"id":15516,"body":15576},[15577],{"url":15578,"_uid":15579,"image":15580,"component":1233,"copyright_details":15584},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":15581,"alt":15582,"name":7,"focus":7,"title":15582,"filename":15583,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[15585],{"_uid":15586,"link":15587,"title":15589,"component":15590},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":15588,"target":716,"linktype":13,"fieldtype":14,"cached_url":15588},"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":703,"content":15592},[15593],{"text":15594,"type":707},"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":828,"content":15596},[15597,15603,15609],{"type":831,"content":15598},[15599],{"type":703,"content":15600},[15601],{"text":15602,"type":707},"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":831,"content":15604},[15605],{"type":703,"content":15606},[15607],{"text":15608,"type":707},"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":831,"content":15610},[15611],{"type":703,"content":15612},[15613],{"text":15614,"type":707},"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":703,"content":15616},[15617],{"text":15618,"type":707},"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":757,"attrs":15620,"content":15621},{"level":759},[15622],{"text":15623,"type":707},"Muhammad Ali",{"type":1221,"attrs":15625},{"id":15516,"body":15626},[15627],{"url":15628,"_uid":15629,"image":15630,"component":1233,"copyright_details":15633},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":15631,"alt":15523,"name":7,"focus":7,"title":15523,"filename":15632,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[15634],{"_uid":15635,"link":15636,"title":15638,"component":15590},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":15637,"target":716,"linktype":13,"fieldtype":14,"cached_url":15637},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":703,"content":15640},[15641],{"text":15642,"type":707},"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":757,"attrs":15644,"content":15645},{"level":819},[15646],{"text":15647,"type":707},"The Ali Shuffle",{"type":828,"content":15649},[15650,15666],{"type":831,"content":15651},[15652],{"type":703,"content":15653},[15654,15656,15664],{"text":15655,"type":707},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":15657,"type":707,"marks":15658},"To do the Ali Shuffle",[15659,15663],{"type":712,"attrs":15660},{"href":15661,"uuid":48,"anchor":48,"custom":15662,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":718},{"text":15665,"type":707},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":831,"content":15667},[15668],{"type":703,"content":15669},[15670],{"text":15671,"type":707},"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":757,"attrs":15673,"content":15674},{"level":819},[15675],{"text":15676,"type":707},"The Rope a Dope",{"type":828,"content":15678},[15679,15685],{"type":831,"content":15680},[15681],{"type":703,"content":15682},[15683],{"text":15684,"type":707},"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":831,"content":15686},[15687],{"type":703,"content":15688},[15689],{"text":15690,"type":707},"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":703,"content":15692},[15693],{"text":15694,"type":707},"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":703,"content":15696},[15697,15699,15706],{"text":15698,"type":707},"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":4939,"type":707,"marks":15700},[15701,15705],{"type":712,"attrs":15702},{"href":15703,"uuid":48,"anchor":48,"custom":15704,"target":716,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":718},{"text":6270,"type":707},{"type":757,"attrs":15708,"content":15709},{"level":759},[15710],{"text":2245,"type":707},{"type":703,"content":15712},[15713,15714,15720],{"text":910,"type":707},{"text":912,"type":707,"marks":15715},[15716,15719],{"type":712,"attrs":15717},{"href":916,"uuid":48,"anchor":48,"custom":15718,"target":716,"linktype":13},{},{"type":718},{"text":14933,"type":707},{"type":703,"content":15722},[15723],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":15725,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":15730,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":15731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":15726,"component":118,"meta_info":15727,"meta_title":7,"block_image":15728,"cover_image":15729,"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":15734,"title":15735,"plugin":43,"description":15736},"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":15738,"alt":15739,"name":7,"focus":7,"title":15739,"filename":15740,"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,[949],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":15751,"created_at":15752,"published_at":15753,"updated_at":15754,"id":15755,"uuid":15756,"content":15757,"slug":15959,"full_slug":15960,"sort_by_date":48,"position":15961,"tag_list":15962,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":15963,"first_published_at":15753,"release_id":48,"lang":60,"path":2592,"alternates":15964,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":15758,"faqs":15759,"title":15751,"topic":15776,"author":1738,"content":15791,"category":15941,"schedule":15732,"component":934,"meta_info":15949,"cover_image":15953,"description":15957,"contributors":15958},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[15760,15764,15768,15772],{"_uid":15761,"answer":15762,"question":15763,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":15765,"answer":15766,"question":15767,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":15769,"answer":15770,"question":15771,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":15773,"answer":15774,"question":15775,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":15777,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":15789,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":15790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":15778,"component":39,"meta_info":15786,"block_image":15787,"cover_image":15788,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":15779,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":15784,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":15785,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":15780,"component":118,"meta_info":15781,"meta_title":7,"block_image":15782,"cover_image":15783,"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":700,"content":15792},[15793,15797,15810,15814,15819,15822,15827,15832,15836,15841,15845,15850,15854,15859,15863,15868,15881,15885,15889,15893,15897,15902,15906,15920,15924,15928,15938],{"type":703,"content":15794},[15795],{"text":15796,"type":707},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":703,"content":15798},[15799,15801,15808],{"text":15800,"type":707},"Running for boxers is a critical element of ",{"text":15802,"type":707,"marks":15803},"roadwork drills",[15804,15807],{"type":712,"attrs":15805},{"href":15121,"uuid":48,"anchor":48,"custom":15806,"target":716,"linktype":13},{},{"type":718},{"text":15809,"type":707}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":703,"content":15811},[15812],{"text":15813,"type":707},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":757,"attrs":15815,"content":15816},{"level":759},[15817],{"text":15818,"type":707},"Is Running Good for Boxing?",{"type":703,"content":15820},[15821],{"text":15762,"type":707},{"type":757,"attrs":15823,"content":15824},{"level":759},[15825],{"text":15826,"type":707},"Benefits of Running for Boxers",{"type":757,"attrs":15828,"content":15829},{"level":819},[15830],{"text":15831,"type":707},"Builds Endurance & Stamina",{"type":703,"content":15833},[15834],{"text":15835,"type":707},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":757,"attrs":15837,"content":15838},{"level":819},[15839],{"text":15840,"type":707},"Improves Cardiovascular System",{"type":703,"content":15842},[15843],{"text":15844,"type":707},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":757,"attrs":15846,"content":15847},{"level":819},[15848],{"text":15849,"type":707},"Strengthens Lower Body",{"type":703,"content":15851},[15852],{"text":15853,"type":707},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":757,"attrs":15855,"content":15856},{"level":819},[15857],{"text":15858,"type":707},"Teaches Discipline",{"type":703,"content":15860},[15861],{"text":15862,"type":707},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":757,"attrs":15864,"content":15865},{"level":819},[15866],{"text":15867,"type":707},"Enhances Mental Clarity",{"type":703,"content":15869},[15870,15872,15879],{"text":15871,"type":707},"Much like boxing, running can be a form of ",{"text":15873,"type":707,"marks":15874},"meditative movement",[15875,15878],{"type":712,"attrs":15876},{"href":2507,"uuid":48,"anchor":48,"custom":15877,"target":716,"linktype":13},{},{"type":718},{"text":15880,"type":707}," that clears your head and focuses your mind.",{"type":757,"attrs":15882,"content":15883},{"level":759},[15884],{"text":15771,"type":707},{"type":703,"content":15886},[15887],{"text":15888,"type":707},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":703,"content":15890},[15891],{"text":15892,"type":707},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":703,"content":15894},[15895],{"text":15896,"type":707},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":757,"attrs":15898,"content":15899},{"level":759},[15900],{"text":15901,"type":707},"How Long Should I Be Running for Boxing?",{"type":703,"content":15903},[15904],{"text":15905,"type":707},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":703,"content":15907},[15908,15910,15918],{"text":15909,"type":707},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. 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Weller had promoted the match on his Instagram account, which caught the attention of fellow YouTuber KSI. He had 19 million subscribers at the time when he publicly challenged the winner to a fight.\n\nWeller won the match and accepted KSIs challenge. The fight drew an in-person audience of around 7,500 at the Copper Box Arena in London, but over 1.6 million viewers live-streamed the match online. When KSI won by TKO in round 3, he called out two of the most famous YouTube sensations, Jake and Logan Paul, to get in the ring.\n\nLogan Paul accepted and the two riled up their online audiences with plenty of trash talk in the months leading up to the fight. Both had around 20 million subscribers each, so news of the fight spread fast. KSI and Logan Paul fought for the title of YouTube Boxing Champion at the sold-out Manchester Arena with a pay-per-view audience of over 1.06 million. The match ended with a majority draw and a whopping 24 million YouTube replays.\n\nThe viewing numbers caught the eye of famous boxing promoter Eddie Hearn. He made it his mission to level up both fighters to professional status and make the rematch an even bigger event.\n\nOn November 9th, 2019, KSI and Logan Paul met once again for a rematch at the Staples Center in Los Angeles, CA.","When did YouTube boxing start?",{"_uid":16294,"answer":16295,"question":16296,"component":670},"9acbf124-9b66-4282-850b-fb64b5318714","Though Logan Paul helped elevate YouTuber boxing to the level it is today, his brother Jake is now one of the biggest names in the scene.\n\nA highly controversial win against Nate Robinson was the viral moment that sent Jake Paul to the level of YouTube boxing sensation. Jake Paul has a record of 5-0 with 4 wins by KO. He has amassed an estimated $45 million from his boxing success. Jake Paul has also recently been calling on UFC Champion Conor McGregor to meet him in the ring.\n\n Tommy finds this potential match-up interesting. There is a substantial size difference as there was with Paul vs. Mayweather (Jake Paul is over 6 feet tall and 200 lbs). Conor McGregor is a trained boxer who competed in 50 or 60 amateur matches before his career in MMA. For now, Tommy’s betting on McGregor but points out that Paul is still getting better.","Who is the most famous YouTube boxer?",{"_uid":16298,"answer":16299,"question":16300,"component":670},"ca513d84-99bd-4135-ae15-ee4a3748ad02","On June 2, 2021, Logan Paul even went 8 rounds with boxing legend Floyd Mayweather. Though no winner was declared, champion Floyd Mayweather later clarified the difference between an exhibition match and a real match:\n\n\"I did an exhibition with the YouTuber Logan Paul. We had fun. … People have gotta know, there's a difference between a real fight and an exhibition. All I did was work out from time to time. If it was a real fight, it would've been a blowout in the first round.\"","Did Floyd Mayweather have a boxing match with a YouTuber?",{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":16302,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":16314,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":16315,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":541,"name":542,"category":16303,"component":39,"meta_info":16311,"block_image":16312,"cover_image":16313,"internal_notes":7},{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":16304,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":16309,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":16310,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":475,"name":476,"topics":16305,"component":118,"meta_info":16306,"meta_title":7,"block_image":16307,"cover_image":16308,"internal_notes":7,"meta_description":7},[484,512,539],{"_uid":560,"title":561,"plugin":43,"description":562},{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},[],[],{"_uid":544,"title":545,"plugin":43,"description":546},{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":16317},[16318,16322,16326,16339,16344,16348,16352,16356,16360,16364,16369,16383,16387,16391,16403,16407,16412,16416,16430,16442,16447,16451,16456,16460,16465,16469,16474,16478,16482,16492],{"type":703,"content":16319},[16320],{"text":16321,"type":707},"YouTuber boxing made a rapid ascent to the mainstream in recent years. The phenomenon is responsible for launching the boxing careers of social media stars like the Paul brothers and KSI – and sparking plenty of controversies.",{"type":703,"content":16323},[16324],{"text":16325,"type":707},"Former U.S. national boxing team member and FightCamp co-founder Tommy Duquette explains what set off the meteoric rise of YouTuber boxing and walks us through some of the key events that made it mainstream. Tommy also reveals which YouTuber went toe-to-toe with our very own FightCamp family member and boxing legend Floyd Mayweather.",{"type":1221,"attrs":16327},{"id":16328,"body":16329},"acbe1de8-7572-423f-aae8-1c80648a8be2",[16330],{"_uid":16331,"link":16332,"image":16334,"title":16338,"component":2675},"i-94651cc2-e753-4d72-a622-29e34d45b1a1",{"id":7,"url":16333,"target":716,"linktype":13,"fieldtype":14,"cached_url":16333},"https://youtu.be/uP7ZcPgRe7k",{"id":16335,"alt":16336,"name":7,"focus":7,"title":16336,"filename":16337,"copyright":7,"fieldtype":50,"is_external_url":9},7016495,"FightCamp - How YouTube Boxing Started","https://a.storyblok.com/f/115220/1244x700/5b9a57769d/youtuber-boxing-how-it-all-started-fightcamp-360.png","YouTuber Boxing - How It All Started | FightCamp 360",{"type":757,"attrs":16340,"content":16341},{"level":759},[16342],{"text":16343,"type":707},"From the UK to LA",{"type":703,"content":16345},[16346],{"text":16347,"type":707},"It all started in 2017 with a friendly bout between friends and British YouTube stars Joe Weller and Theo Baker. Weller had promoted the match on his Instagram account, which caught the attention of fellow YouTuber KSI. He had 19 million subscribers at the time when he publicly challenged the winner to a fight.",{"type":703,"content":16349},[16350],{"text":16351,"type":707},"Weller won the match and accepted KSIs challenge. The fight drew an in-person audience of around 7,500 at the Copper Box Arena in London, but over 1.6 million viewers live-streamed the match online. When KSI won by TKO in round 3, he called out two of the most famous YouTube sensations, Jake and Logan Paul, to get in the ring.",{"type":703,"content":16353},[16354],{"text":16355,"type":707},"Logan Paul accepted and the two riled up their online audiences with plenty of trash talk in the months leading up to the fight. Both had around 20 million subscribers each, so news of the fight spread fast. KSI and Logan Paul fought for the title of YouTube Boxing Champion at the sold-out Manchester Arena with a pay-per-view audience of over 1.06 million. The match ended with a majority draw and a whopping 24 million YouTube replays.",{"type":703,"content":16357},[16358],{"text":16359,"type":707},"The viewing numbers caught the eye of famous boxing promoter Eddie Hearn. He made it his mission to level up both fighters to professional status and make the rematch an even bigger event.",{"type":703,"content":16361},[16362],{"text":16363,"type":707},"On November 9th, 2019, KSI and Logan Paul met once again for a rematch at the Staples Center in Los Angeles, CA.",{"type":757,"attrs":16365,"content":16366},{"level":759},[16367],{"text":16368,"type":707},"Pulling in the Pros",{"type":703,"content":16370},[16371,16373,16381],{"text":16372,"type":707},"The KSI vs. Logan Paul rematch was a high-profile event. Celebrities in attendance included Wiz Khalifa, Tyron Woodley, ",{"text":16374,"type":707,"marks":16375},"Mike Tyson",[16376,16380],{"type":712,"attrs":16377},{"href":16378,"uuid":48,"anchor":48,"custom":16379,"target":716,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"type":718},{"text":16382,"type":707},", and Justin Bieber with performances by Lil Baby and Rick Ross.",{"type":703,"content":16384},[16385],{"text":16386,"type":707},"KSI was ultimately declared the YouTube Boxing Champion by a split decision after 6 rounds. They sold out the Staples Center and garnered 1.2 million pay-per-views. It was extensively covered by major broadcasters, thrusting YouTuber Boxing into the mainstream.",{"type":703,"content":16388},[16389],{"text":16390,"type":707},"YouTuber boxing has since exploded, even pulling champion fighters back into the ring to ‘settle scores’ with antagonistic social media influencers. The online rivalries and the entrance of some of the biggest names in boxing began to lend even more of a following – and legitimacy – to the YouTuber boxing phenomenon.",{"type":703,"content":16392},[16393,16395,16401],{"text":16394,"type":707},"On June 2, 2021, Logan Paul even went 8 rounds with boxing legend ",{"text":4273,"type":707,"marks":16396},[16397,16400],{"type":712,"attrs":16398},{"href":15535,"uuid":48,"anchor":48,"custom":16399,"target":716,"linktype":13},{},{"type":718},{"text":16402,"type":707},". Though no winner was declared, champion Floyd Mayweather later clarified the difference between an exhibition match and a real match:",{"type":703,"content":16404},[16405],{"text":16406,"type":707},"\"I did an exhibition with the YouTuber Logan Paul. We had fun. … People have gotta know, there's a difference between a real fight and an exhibition. All I did was work out from time to time. If it was a real fight, it would've been a blowout in the first round.\"",{"type":757,"attrs":16408,"content":16409},{"level":759},[16410],{"text":16411,"type":707},"Jake Paul Steals the Spotlight",{"type":703,"content":16413},[16414],{"text":16415,"type":707},"Though Logan Paul helped elevate YouTuber boxing to the level it is today, his brother Jake is now one of the biggest names in the scene.",{"type":703,"content":16417},[16418,16420,16428],{"text":16419,"type":707},"A highly controversial win against Nate Robinson was the viral moment that sent ",{"text":16421,"type":707,"marks":16422},"Jake Paul",[16423,16427],{"type":712,"attrs":16424},{"href":16425,"uuid":48,"anchor":48,"custom":16426,"target":716,"linktype":13},"https://youtu.be/mdJb1jGP0j8",{},{"type":718},{"text":16429,"type":707}," to the level of YouTube boxing sensation. Jake Paul has a record of 5-0 with 4 wins by KO. He has amassed an estimated $45 million from his boxing success. Jake Paul has also recently been calling on UFC Champion Conor McGregor to meet him in the ring.",{"type":703,"content":16431},[16432,16433,16440],{"text":3799,"type":707},{"text":16434,"type":707,"marks":16435},"Tommy",[16436,16439],{"type":712,"attrs":16437},{"href":1249,"uuid":48,"anchor":48,"custom":16438,"target":716,"linktype":13},{},{"type":718},{"text":16441,"type":707}," finds this potential match-up interesting. There is a substantial size difference as there was with Paul vs. Mayweather (Jake Paul is over 6 feet tall and 200 lbs). Conor McGregor is a trained boxer who competed in 50 or 60 amateur matches before his career in MMA. For now, Tommy’s betting on McGregor but points out that Paul is still getting better.",{"type":757,"attrs":16443,"content":16444},{"level":759},[16445],{"text":16446,"type":707},"Tommy’s Take on YouTuber Boxing",{"type":703,"content":16448},[16449],{"text":16450,"type":707},"A lot of people from the boxing world were hyper-critical of YouTuber boxing, especially when it first started. Many wondered why these social media stars should get all the attention when there are career boxers that don’t get nearly as much media. Tommy felt the same way at first, but here are his thoughts now:",{"type":757,"attrs":16452,"content":16453},{"level":819},[16454],{"text":16455,"type":707},"They’ve Worked for Their Audience",{"type":703,"content":16457},[16458],{"text":16459,"type":707},"These YouTube boxers have worked for years to build the kind of following they have on social media; they’ve earned the attention that goes with it. Other boxers could learn from it to help build their own personal brand.",{"type":757,"attrs":16461,"content":16462},{"level":819},[16463],{"text":16464,"type":707},"Many of Them Are Serious",{"type":703,"content":16466},[16467],{"text":16468,"type":707},"A lot of these fighters take the sport very seriously, especially Jake Paul. He trains with a pro trainer, works out several times a day, and even has a ring in his house. He has been training for four years now. Deontay Wilder was boxing for only 3 or 4 years before winning a bronze medal in the Olympics.",{"type":757,"attrs":16470,"content":16471},{"level":819},[16472],{"text":16473,"type":707},"Keep it Respectful",{"type":703,"content":16475},[16476],{"text":16477,"type":707},"If you are going to do it, take it seriously. There are a lot of crowd-chasers trying to be the next Jake Paul on TikTok, but they look like cornballs. Boxing deserves respect. People die for the sport. It’s the most historically significant sport in human history.",{"type":757,"attrs":16479,"content":16480},{"level":759},[16481],{"text":2245,"type":707},{"type":703,"content":16483},[16484,16485,16491],{"text":910,"type":707},{"text":912,"type":707,"marks":16486},[16487,16490],{"type":712,"attrs":16488},{"href":916,"uuid":48,"anchor":48,"custom":16489,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":16493},[16494],{"text":1118,"type":707},{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":16496,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":16501,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":16502,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":475,"name":476,"topics":16497,"component":118,"meta_info":16498,"meta_title":7,"block_image":16499,"cover_image":16500,"internal_notes":7,"meta_description":7},[484,512,539],{"_uid":560,"title":561,"plugin":43,"description":562},{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},[],[],"2023-01-27 00:00",{"_uid":16505,"title":16506,"plugin":43,"description":16507},"4002722a-9a18-4441-a697-e9c4f3b48876","YouTube Boxing - From Influencers to Boxers | FightCamp","YouTube Boxing is now a full-blown phenomenon. FightCamp is letting you know how it went from friendly small-time matches to a multimillion-dollar industry. ",{"id":16509,"alt":16336,"name":7,"focus":7,"title":16336,"filename":16510,"copyright":7,"fieldtype":50,"is_external_url":9},7016475,"https://a.storyblok.com/f/115220/2400x990/08d43072c2/fightcamp-youtube-boxing-from-influencers-to-boxers.png","YouTube Boxing is now a full-blown phenomenon. Find out how it went from friendly small-time matches to a multimillion-dollar industry. ",[],"youtube-boxing-from-influencers-to-boxers","blogs/youtube-boxing-from-influencers-to-boxers",-5750,[949],"259ad7eb-f8b6-4954-9e24-b8f04ce2fb86","2023-01-26T18:56:10.015Z","fight-news/{{story.slug}}",[],{"name":16522,"created_at":16523,"published_at":16524,"updated_at":16525,"id":16526,"uuid":16527,"content":16528,"slug":16797,"full_slug":16798,"sort_by_date":48,"position":16799,"tag_list":16800,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":16801,"first_published_at":16802,"release_id":48,"lang":60,"path":2592,"alternates":16803,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":16529,"faqs":16530,"title":16522,"topic":16547,"author":14222,"content":16562,"category":16779,"schedule":15209,"component":934,"meta_info":16787,"cover_image":16791,"description":16795,"contributors":16796},"0970fa5a-5687-49ba-9c33-b7285372264c",[16531,16535,16539,16543],{"_uid":16532,"answer":16533,"question":16534,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":16536,"answer":16537,"question":16538,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":16540,"answer":16541,"question":16542,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":16544,"answer":16545,"question":16546,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":16548,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":16560,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":16561,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":16549,"component":39,"meta_info":16557,"block_image":16558,"cover_image":16559,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":16550,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":16555,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":16556,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":16551,"component":118,"meta_info":16552,"meta_title":7,"block_image":16553,"cover_image":16554,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":16563},[16564,16569,16588,16593,16598,16602,16634,16638,16643,16653,16673,16677,16682,16686,16712,16716,16742,16746,16751,16763,16767,16776],{"type":757,"attrs":16565,"content":16566},{"level":759},[16567],{"text":16568,"type":707},"How to Get Better Head Movement in Boxing",{"type":703,"content":16570},[16571,16573,16580,16582,16586],{"text":16572,"type":707},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":16574,"type":707,"marks":16575},"movements",[16576],{"type":712,"attrs":16577},{"href":16578,"uuid":48,"anchor":48,"custom":16579,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":16581,"type":707}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":16583,"type":707,"marks":16584},"employ",[16585],{"type":729},{"text":16587,"type":707}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":757,"attrs":16589,"content":16590},{"level":759},[16591],{"text":16592,"type":707},"3 Boxing Head Movement Drills",{"type":757,"attrs":16594,"content":16595},{"level":819},[16596],{"text":16597,"type":707},"The 5 Point Pivot Drill",{"type":703,"content":16599},[16600],{"text":16601,"type":707},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":828,"content":16603},[16604,16610,16616,16622,16628],{"type":831,"content":16605},[16606],{"type":703,"content":16607},[16608],{"text":16609,"type":707},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":831,"content":16611},[16612],{"type":703,"content":16613},[16614],{"text":16615,"type":707},"Weave under to the other side (to avoid hooks)",{"type":831,"content":16617},[16618],{"type":703,"content":16619},[16620],{"text":16621,"type":707},"Pull back/sway (good for avoiding uppercuts)",{"type":831,"content":16623},[16624],{"type":703,"content":16625},[16626],{"text":16627,"type":707},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":831,"content":16629},[16630],{"type":703,"content":16631},[16632],{"text":16633,"type":707},"Throw a punch (it's important that defense and offense are fluid) ",{"type":703,"content":16635},[16636],{"text":16637,"type":707},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":757,"attrs":16639,"content":16640},{"level":819},[16641],{"text":16642,"type":707},"Frame and Shoot Drill",{"type":703,"content":16644},[16645,16647,16651],{"text":16646,"type":707},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":16648,"type":707,"marks":16649},"will",[16650],{"type":729},{"text":16652,"type":707}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":828,"content":16654},[16655,16661,16667],{"type":831,"content":16656},[16657],{"type":703,"content":16658},[16659],{"text":16660,"type":707},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":831,"content":16662},[16663],{"type":703,"content":16664},[16665],{"text":16666,"type":707},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":831,"content":16668},[16669],{"type":703,"content":16670},[16671],{"text":16672,"type":707},"Once you know what feels best, throw a punch from that position. ",{"type":703,"content":16674},[16675],{"text":16676,"type":707},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":757,"attrs":16678,"content":16679},{"level":819},[16680],{"text":16681,"type":707},"The Line Drill",{"type":703,"content":16683},[16684],{"text":16685,"type":707},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":828,"content":16687},[16688,16694,16700,16706],{"type":831,"content":16689},[16690],{"type":703,"content":16691},[16692],{"text":16693,"type":707},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":831,"content":16695},[16696],{"type":703,"content":16697},[16698],{"text":16699,"type":707}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":831,"content":16701},[16702],{"type":703,"content":16703},[16704],{"text":16705,"type":707},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":831,"content":16707},[16708],{"type":703,"content":16709},[16710],{"text":16711,"type":707},"Repeat step 1",{"type":703,"content":16713},[16714],{"text":16715,"type":707},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":828,"content":16717},[16718,16724,16730,16736],{"type":831,"content":16719},[16720],{"type":703,"content":16721},[16722],{"text":16723,"type":707},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":831,"content":16725},[16726],{"type":703,"content":16727},[16728],{"text":16729,"type":707},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":831,"content":16731},[16732],{"type":703,"content":16733},[16734],{"text":16735,"type":707},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":831,"content":16737},[16738],{"type":703,"content":16739},[16740],{"text":16741,"type":707},"Return to neutral and repeat the sequence",{"type":703,"content":16743},[16744],{"text":16745,"type":707},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":757,"attrs":16747,"content":16748},{"level":759},[16749],{"text":16750,"type":707},"Keep Your Head Moving",{"type":703,"content":16752},[16753,16755,16761],{"text":16754,"type":707},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":16574,"type":707,"marks":16756},[16757],{"type":712,"attrs":16758},{"href":16759,"uuid":48,"anchor":48,"custom":16760,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":16762,"type":707}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":757,"attrs":16764,"content":16765},{"level":759},[16766],{"text":2245,"type":707},{"type":703,"content":16768},[16769,16770,16775],{"text":910,"type":707},{"text":912,"type":707,"marks":16771},[16772],{"type":712,"attrs":16773},{"href":916,"uuid":48,"anchor":48,"custom":16774,"target":716,"linktype":13},{},{"text":14933,"type":707},{"type":703,"content":16777},[16778],{"text":924,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":16780,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":16785,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":16786,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":16781,"component":118,"meta_info":16782,"meta_title":7,"block_image":16783,"cover_image":16784,"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":16788,"title":16789,"plugin":43,"description":16790},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":16792,"alt":16793,"name":7,"focus":7,"title":16793,"filename":16794,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[949],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":16805,"created_at":16806,"published_at":16807,"updated_at":16808,"id":16809,"uuid":16810,"content":16811,"slug":16967,"full_slug":16968,"sort_by_date":48,"position":16969,"tag_list":16970,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":16971,"first_published_at":16972,"release_id":48,"lang":60,"path":954,"alternates":16973,"default_full_slug":48,"translated_slugs":48},"Fitness Goals & Wellness Goals - Explaining the Differences","2023-01-25T18:38:25.113Z","2023-01-30T01:41:34.072Z","2023-01-30T01:41:34.093Z",252369019,"9361bf15-fb2f-4aee-88c6-58199de4c79f",{"_uid":16812,"faqs":16813,"title":16805,"topic":16822,"author":16837,"content":16838,"category":16949,"schedule":16503,"component":934,"meta_info":16957,"cover_image":16961,"description":16965,"contributors":16966},"357626bb-6aad-48f7-8c87-99219b73aed0",[16814,16818],{"_uid":16815,"answer":16816,"question":16817,"component":670},"2d546d01-f8a2-4cb3-bbda-38fe1618e70d","A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the FightCamp app are all examples of fitness goals.","What is a Fitness Goal?",{"_uid":16819,"answer":16820,"question":16821,"component":670},"cc7c1751-f8d2-47bc-92d2-89b3d5458ff6","A wellness goal is usually a goal that improves health that doesn’t involve exercise. Instead, it’s typically centered around your overall mental wellbeing or nutrition. For example, popular wellness goals include cutting sugar or alcohol from your diet, meditating for 5 minutes upon waking, going to bed 30 minutes earlier, and taking weekly breaks from social media. ","What is a Wellness Goal? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":16823,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":16835,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":16836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":16824,"component":39,"meta_info":16832,"block_image":16833,"cover_image":16834,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":16825,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":16830,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":16831,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":16826,"component":118,"meta_info":16827,"meta_title":7,"block_image":16828,"cover_image":16829,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],"7a90aed3-4745-4beb-8f0e-6d04801fbb3f",{"type":700,"content":16839},[16840,16844,16848,16861,16865,16868,16873,16886,16910,16932,16936,16946],{"type":703,"content":16841},[16842],{"text":16843,"type":707},"People nowadays take having good health more seriously and set goals to become their healthiest selves. Exercise to improve the heart and meditation to improve the mind are some of the goals that I hear at the top of many lists. One of the most important things to consider when creating a goal you can achieve is to make sure your goals are SPECIFIC.  When it comes to goals centered around health, it’s key to understand the differences between a fitness goal and a wellness goal.  Don’t worry! You haven’t been doing it wrong, but recognizing the importance of both types of these health goals will help you to achieve the improved state of health many of us looking for. ",{"type":757,"attrs":16845,"content":16846},{"level":759},[16847],{"text":16817,"type":707},{"type":703,"content":16849},[16850,16852,16859],{"text":16851,"type":707},"A fitness goal is a goal centered around some sort of activity. For example, running a half marathon by your 50th birthday, stretching for 10 minutes every morning for a month, getting in 12,000 steps a day, or increasing your output in your boxing classes on the ",{"text":16853,"type":707,"marks":16854},"FightCamp app",[16855,16858],{"type":712,"attrs":16856},{"href":1212,"uuid":48,"anchor":48,"custom":16857,"target":716,"linktype":13},{},{"type":718},{"text":16860,"type":707}," are all examples of fitness goals.",{"type":757,"attrs":16862,"content":16863},{"level":759},[16864],{"text":16821,"type":707},{"type":703,"content":16866},[16867],{"text":16820,"type":707},{"type":757,"attrs":16869,"content":16870},{"level":759},[16871],{"text":16872,"type":707},"Setting Your Goals",{"type":703,"content":16874},[16875,16877,16884],{"text":16876,"type":707},"Both fitness and wellness goals have a place in your overall health routine. Choose one fitness goal and one wellness to tackle at a time.  Don’t forget to make them ",{"text":16878,"type":707,"marks":16879},"SMART goals",[16880,16883],{"type":712,"attrs":16881},{"href":788,"uuid":48,"anchor":48,"custom":16882,"target":716,"linktype":13},{},{"type":718},{"text":16885,"type":707}," (Specific, Measurable, Attainable, Relevant, and Time-based).   ",{"type":703,"content":16887},[16888,16890,16898,16900,16908],{"text":16889,"type":707},"FightCamp makes hitting fitness goals easy by utilizing features like the Leaderboard, Versus Mode, and monthly challenges. The FightCamp Community is also a great place to find ",{"text":16891,"type":707,"marks":16892},"accountability partners",[16893,16897],{"type":712,"attrs":16894},{"href":16895,"uuid":48,"anchor":48,"custom":16896,"target":716,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp/",{},{"type":718},{"text":16899,"type":707},". People who have someone they are accountable to are ",{"text":16901,"type":707,"marks":16902},"95% more likely to hit their goals",[16903,16907],{"type":712,"attrs":16904},{"href":16905,"uuid":48,"anchor":48,"custom":16906,"target":716,"linktype":13},"https://signatureanalytics.com/blog/accountability-partners-and-why-you-need-one/#:~:text=Your%20performance%20will%20improve%3A%20When,boosts%20that%20chance%20to%2095%25.",{},{"type":718},{"text":16909,"type":707},". ",{"type":703,"content":16911},[16912,16914,16920,16922,16930],{"text":16913,"type":707},"I’m excited that you know the difference between these types of goals. I create both fitness and wellness goals multiple times throughout the year. That’s right! You don’t have to wait until January 1st. It’s always the right time to be healthier. We are here to root you on and see you succeed. Post your goals in the ",{"text":4939,"type":707,"marks":16915},[16916,16919],{"type":712,"attrs":16917},{"href":15703,"uuid":48,"anchor":48,"custom":16918,"target":716,"linktype":13},"[object Object]",{"type":718},{"text":16921,"type":707}," and tag the ",{"text":16923,"type":707,"marks":16924},"Trainers",[16925,16929],{"type":712,"attrs":16926},{"href":16927,"uuid":48,"anchor":48,"custom":16928,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":718},{"text":16931,"type":707}," and me and we’ll help you stay accountable. ",{"type":757,"attrs":16933,"content":16934},{"level":759},[16935],{"text":2245,"type":707},{"type":703,"content":16937},[16938,16939,16945],{"text":910,"type":707},{"text":912,"type":707,"marks":16940},[16941,16944],{"type":712,"attrs":16942},{"href":916,"uuid":48,"anchor":48,"custom":16943,"target":716,"linktype":13},{},{"type":718},{"text":14933,"type":707},{"type":703,"content":16947},[16948],{"text":924,"type":707},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":16950,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":16955,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":16956,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":16951,"component":118,"meta_info":16952,"meta_title":7,"block_image":16953,"cover_image":16954,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":16958,"title":16959,"plugin":43,"description":16960},"78cfd805-dd46-4759-9917-cf69ae434273","Fitness & Wellness Goals - What’s the Difference? | FightCamp","Recognizing the importance of fitness goals and wellness goals and the differences between them. FightCamp explains how to achieve an improved state of health.",{"id":16962,"alt":16963,"name":7,"focus":7,"title":16963,"filename":16964,"copyright":7,"fieldtype":50,"is_external_url":9},7004458,"FightCamp - The differences between Fitness Goals and Wellness Goals","https://a.storyblok.com/f/115220/2400x990/aab58aa8ed/fitness-goals-wellness-goals-explaining-the-differences.png","Recognizing the importance of fitness goals and wellness goals and the differences between the two. See how you can achieve an improved state of health.",[],"fitness-goals-wellness-goals-explaining-the-differences","blogs/fitness-goals-wellness-goals-explaining-the-differences",-5730,[949],"e272d77d-522a-402f-996b-86a696511c42","2023-01-25T19:17:14.983Z",[],{"name":16975,"created_at":16976,"published_at":16977,"updated_at":16978,"id":16979,"uuid":16980,"content":16981,"slug":17312,"full_slug":17313,"sort_by_date":48,"position":17314,"tag_list":17315,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":17316,"first_published_at":17317,"release_id":48,"lang":60,"path":2592,"alternates":17318,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":16982,"faqs":16983,"title":16975,"topic":16996,"author":17011,"content":17012,"category":17293,"schedule":17301,"component":934,"meta_info":17302,"cover_image":17306,"description":17310,"contributors":17311},"96feb388-d990-4f15-a1d8-bbd61d760f28",[16984,16988,16992],{"_uid":16985,"answer":16986,"question":16987,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":16989,"answer":16990,"question":16991,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":16993,"answer":16994,"question":16995,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":16997,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":17009,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":17010,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":16998,"component":39,"meta_info":17006,"block_image":17007,"cover_image":17008,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":16999,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":17004,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":17005,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":17000,"component":118,"meta_info":17001,"meta_title":7,"block_image":17002,"cover_image":17003,"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":700,"content":17013},[17014,17028,17032,17044,17049,17054,17082,17087,17114,17119,17141,17146,17168,17173,17195,17200,17227,17232,17248,17252,17276,17280,17290],{"type":703,"content":17015},[17016,17018,17026],{"text":17017,"type":707},"Post-workout ",{"text":17019,"type":707,"marks":17020},"stretches",[17021,17025],{"type":712,"attrs":17022},{"href":17023,"uuid":48,"anchor":48,"custom":17024,"target":716,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":718},{"text":17027,"type":707}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":757,"attrs":17029,"content":17030},{"level":759},[17031],{"text":16987,"type":707},{"type":703,"content":17033},[17034,17042],{"text":17035,"type":707,"marks":17036},"Research",[17037,17041],{"type":712,"attrs":17038},{"href":17039,"uuid":48,"anchor":48,"custom":17040,"target":716,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":718},{"text":17043,"type":707}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":757,"attrs":17045,"content":17046},{"level":759},[17047],{"text":17048,"type":707},"7 Stretches to Help You Recover Post-Workout",{"type":757,"attrs":17050,"content":17051},{"level":819},[17052],{"text":17053,"type":707},"Shoulder Flossing",{"type":10956,"attrs":17055,"content":17057},{"order":17056},{"order":10958},[17058,17064,17070,17076],{"type":831,"content":17059},[17060],{"type":703,"content":17061},[17062],{"text":17063,"type":707},"Start in a standing position.",{"type":831,"content":17065},[17066],{"type":703,"content":17067},[17068],{"text":17069,"type":707},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":831,"content":17071},[17072],{"type":703,"content":17073},[17074],{"text":17075,"type":707},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":831,"content":17077},[17078],{"type":703,"content":17079},[17080],{"text":17081,"type":707},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":757,"attrs":17083,"content":17084},{"level":819},[17085],{"text":17086,"type":707},"World's Greatest Stretch ",{"type":10956,"attrs":17088,"content":17089},{"order":10958},[17090,17096,17102,17108],{"type":831,"content":17091},[17092],{"type":703,"content":17093},[17094],{"text":17095,"type":707},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":831,"content":17097},[17098],{"type":703,"content":17099},[17100],{"text":17101,"type":707},"Next to the left hand, raise the left hand to the sky. ",{"type":831,"content":17103},[17104],{"type":703,"content":17105},[17106],{"text":17107,"type":707},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":831,"content":17109},[17110],{"type":703,"content":17111},[17112],{"text":17113,"type":707},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":757,"attrs":17115,"content":17116},{"level":819},[17117],{"text":17118,"type":707},"Kneeling Quad/Hip Flexor Stretch",{"type":10956,"attrs":17120,"content":17122},{"order":17121},{"order":10958},[17123,17129,17135],{"type":831,"content":17124},[17125],{"type":703,"content":17126},[17127],{"text":17128,"type":707},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":831,"content":17130},[17131],{"type":703,"content":17132},[17133],{"text":17134,"type":707},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":831,"content":17136},[17137],{"type":703,"content":17138},[17139],{"text":17140,"type":707},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":757,"attrs":17142,"content":17143},{"level":819},[17144],{"text":17145,"type":707},"Cat/Cow",{"type":10956,"attrs":17147,"content":17149},{"order":17148},{"order":10958},[17150,17156,17162],{"type":831,"content":17151},[17152],{"type":703,"content":17153},[17154],{"text":17155,"type":707},"Start on all fours, neutral spine. ",{"type":831,"content":17157},[17158],{"type":703,"content":17159},[17160],{"text":17161,"type":707},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":831,"content":17163},[17164],{"type":703,"content":17165},[17166],{"text":17167,"type":707},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":757,"attrs":17169,"content":17170},{"level":819},[17171],{"text":17172,"type":707},"Thread the Needle",{"type":10956,"attrs":17174,"content":17176},{"order":17175},{"order":10958},[17177,17183,17189],{"type":831,"content":17178},[17179],{"type":703,"content":17180},[17181],{"text":17182,"type":707},"Start on all fours. ",{"type":831,"content":17184},[17185],{"type":703,"content":17186},[17187],{"text":17188,"type":707},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":831,"content":17190},[17191],{"type":703,"content":17192},[17193],{"text":17194,"type":707},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":757,"attrs":17196,"content":17197},{"level":819},[17198],{"text":17199,"type":707},"Thread the Needle With a Twist ",{"type":10956,"attrs":17201,"content":17203},{"order":17202},{"order":10958},[17204,17209,17215,17221],{"type":831,"content":17205},[17206],{"type":703,"content":17207},[17208],{"text":17182,"type":707},{"type":831,"content":17210},[17211],{"type":703,"content":17212},[17213],{"text":17214,"type":707},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":831,"content":17216},[17217],{"type":703,"content":17218},[17219],{"text":17220,"type":707},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":831,"content":17222},[17223],{"type":703,"content":17224},[17225],{"text":17226,"type":707},"Return to the starting position.",{"type":757,"attrs":17228,"content":17229},{"level":819},[17230],{"text":17231,"type":707},"Scorpion Stretch (Prone) ",{"type":10956,"attrs":17233,"content":17235},{"order":17234},{"order":10958},[17236,17242],{"type":831,"content":17237},[17238],{"type":703,"content":17239},[17240],{"text":17241,"type":707},"Begin lying down, arms out in T. ",{"type":831,"content":17243},[17244],{"type":703,"content":17245},[17246],{"text":17247,"type":707},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":757,"attrs":17249,"content":17250},{"level":759},[17251],{"text":16995,"type":707},{"type":703,"content":17253},[17254,17256,17264,17266,17274],{"text":17255,"type":707},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":17257,"type":707,"marks":17258},"range of motion improvements",[17259,17263],{"type":712,"attrs":17260},{"href":17261,"uuid":48,"anchor":48,"custom":17262,"target":716,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":718},{"text":17265,"type":707},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":17267,"type":707,"marks":17268},"Studies",[17269,17273],{"type":712,"attrs":17270},{"href":17271,"uuid":48,"anchor":48,"custom":17272,"target":716,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":718},{"text":17275,"type":707}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":757,"attrs":17277,"content":17278},{"level":759},[17279],{"text":2245,"type":707},{"type":703,"content":17281},[17282,17283,17289],{"text":910,"type":707},{"text":912,"type":707,"marks":17284},[17285,17288],{"type":712,"attrs":17286},{"href":916,"uuid":48,"anchor":48,"custom":17287,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":17291},[17292],{"text":924,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":17294,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":17299,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":17300,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":17295,"component":118,"meta_info":17296,"meta_title":7,"block_image":17297,"cover_image":17298,"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},[],[],"2023-01-26 00:00",{"_uid":17303,"title":17304,"plugin":43,"description":17305},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":17307,"alt":17308,"name":7,"focus":7,"title":17308,"filename":17309,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[949],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":17320,"created_at":17321,"published_at":17322,"updated_at":17323,"id":17324,"uuid":17325,"content":17326,"slug":17498,"full_slug":17499,"sort_by_date":48,"position":17500,"tag_list":17501,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":17502,"first_published_at":17503,"release_id":48,"lang":60,"path":16519,"alternates":17504,"default_full_slug":48,"translated_slugs":48},"The History Behind the Harvard Boxing Team","2023-01-24T19:41:35.902Z","2023-01-24T20:36:07.325Z","2023-01-24T20:36:07.347Z",251770439,"4f408938-0db6-4725-827c-74ede8c78135",{"_uid":17327,"faqs":17328,"title":17320,"topic":17341,"author":2647,"content":17356,"category":17481,"schedule":17301,"component":934,"meta_info":17489,"cover_image":17493,"description":17496,"contributors":17497},"7ae8aea5-f530-4a6c-8ccf-dcb2ff4044c2",[17329,17333,17337],{"_uid":17330,"answer":17331,"question":17332,"component":670},"a9893bec-e299-4870-9d92-f8226b3491c0","The Harvard Boxing program dates to 1874 when future president Teddy Roosevelt was a student. Roosevelt is one of the first high-profile members of the Harvard Boxing Club. Other prestigious names who were in the ring after class include President JFK and Pulitzer Prize-winning author Norman Miller.\n\nNot many people realize how badass these guys really were. Before JFK was President, he was a World War II hero. Teddy Roosevelt was the leader of the Rough Riders, the most famous American regiment in the Spanish-American War of 1898. He survived the infamous San Juan Hill death trap by leading 500 men headfirst into a charge that ultimately won the battle.\n\nIn another demonstration of pure grit, Roosevelt finished a campaign speech with a bullet wound after being shot. Roosevelt also famously had a boxing ring in the White House where he would spar regularly. During one heated bout, he got hit in the eye and tore his retina, eventually losing vision in that eye.","When did the Harvard boxing program start?",{"_uid":17334,"answer":17335,"question":17336,"component":670},"9fc8f069-63e4-44ec-b255-50678bc91603","Fast forward to 1937, and college boxing had become a big deal at Harvard. Boxing was at the same level as all the major collegiate sports. The typical opponents were Harvard rivals at the time including MIT, Yale, and Dartmouth.\n\nIt was around this time that both JFK and Norman Mailer were attending Harvard and were part of the boxing program. Many view this time as something of a Golden Era for the Harvard Boxing Team.\n\nIn 1941, a year after JFK graduated, the U.S. entered World War II. At that time, Harvard made it mandatory for all undergraduates to participate in intercollegiate boxing training as a way of improving their wartime fitness.\n\nTo bolster the program, Harvard brought in the legendary boxing champion Tommy Rawson. He led the program well into his 90s. In the 1940s and ‘50s, many of these collegiate matches would draw crowds of 10,000 people. In college sports popularity, this made boxing second only to football at that time.","Was JFK on the Harvard boxing team?",{"_uid":17338,"answer":17339,"question":17340,"component":670},"e7265ce2-f47c-4aae-bde8-0687813b47a1","In 1960, following the death of a university student from injuries received in the ring, the NCAA made the decision to do away with boxing. This is even though football has seen similar tragedies over the years – and is scientifically proven to be more dangerous than boxing.\n\nAfter the ban and up to today, the Harvard Boxing Club still exists as an unofficial sports club. It still functions, but its popularity pales in comparison to other college sports.\n\nTommy's opinion, not preparing young men and women for life by introducing them to martial arts is far more dangerous. What could we be if we readily embraced what Teddy Roosevelt called ‘the strenuous life’? It’s that brand of rugged individualism that the World War II generation was known for and that has been the driving force behind every great boxing champion that has ever lived.\n\nEvery great boxing champion was propelled forward by their ability to fight through adversity, to sacrifice, to work hard, and their ability to excel from within.","Why did the NCAA remove boxing as an official sport from universities?",{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":17342,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":17354,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":17355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":541,"name":542,"category":17343,"component":39,"meta_info":17351,"block_image":17352,"cover_image":17353,"internal_notes":7},{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":17344,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":17349,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":17350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":475,"name":476,"topics":17345,"component":118,"meta_info":17346,"meta_title":7,"block_image":17347,"cover_image":17348,"internal_notes":7,"meta_description":7},[484,512,539],{"_uid":560,"title":561,"plugin":43,"description":562},{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},[],[],{"_uid":544,"title":545,"plugin":43,"description":546},{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":17357},[17358,17362,17373,17386,17391,17395,17399,17403,17408,17412,17416,17420,17424,17429,17433,17437,17441,17445,17450,17464,17468,17478],{"type":703,"content":17359},[17360],{"text":17361,"type":707},"What do Teddy Roosevelt, John F. Kennedy, and American novelist Norman Mailer have in common? Better yet, how did an Ivy League school more commonly known for Pulitzer Prize-winning authors, Nobel laureates, award-winning scientists, and presidents start one of the most historically significant boxing programs in this country’s history?",{"type":703,"content":17363},[17364,17366,17371],{"text":17365,"type":707},"Former U.S. national boxing team member and FightCamp co-founder ",{"text":1245,"type":707,"marks":17367},[17368,17370],{"type":712,"attrs":17369},{"href":1249,"uuid":48,"anchor":48,"custom":16918,"target":716,"linktype":13},{"type":718},{"text":17372,"type":707}," is shedding some light on a time when one of the most prestigious educational institutions recognized the importance of martial arts.",{"type":1221,"attrs":17374},{"id":17375,"body":17376},"50b3f355-a1bc-4e8e-841c-5cd2138dc9ba",[17377],{"_uid":17378,"link":17379,"image":17381,"title":17385,"component":2675},"i-30eaff2d-2a3a-4480-8605-713c2474fb6c",{"id":7,"url":17380,"target":716,"linktype":13,"fieldtype":14,"cached_url":17380},"https://youtu.be/RZG2IXyTJWo",{"id":17382,"alt":17383,"name":7,"focus":7,"title":17383,"filename":17384,"copyright":7,"fieldtype":50,"is_external_url":9},6979172,"FightCamp - History of the Harvard Boxing Team","https://a.storyblok.com/f/115220/1244x700/b1040699a4/history-of-the-harvard-boxing-team-fightcamp-360.png","The History of the Harvard Boxing Team | FightCamp 360",{"type":757,"attrs":17387,"content":17388},{"level":759},[17389],{"text":17390,"type":707},"School of Badassery",{"type":703,"content":17392},[17393],{"text":17394,"type":707},"The Harvard Boxing program dates to 1874 when future president Teddy Roosevelt was a student. Roosevelt is one of the first high-profile members of the Harvard Boxing Club. Other prestigious names who were in the ring after class include President JFK and Pulitzer Prize-winning author Norman Miller.",{"type":703,"content":17396},[17397],{"text":17398,"type":707},"Not many people realize how badass these guys really were. Before JFK was President, he was a World War II hero. Teddy Roosevelt was the leader of the Rough Riders, the most famous American regiment in the Spanish-American War of 1898. He survived the infamous San Juan Hill death trap by leading 500 men headfirst into a charge that ultimately won the battle.",{"type":703,"content":17400},[17401],{"text":17402,"type":707},"In another demonstration of pure grit, Roosevelt finished a campaign speech with a bullet wound after being shot. Roosevelt also famously had a boxing ring in the White House where he would spar regularly. During one heated bout, he got hit in the eye and tore his retina, eventually losing vision in that eye.",{"type":757,"attrs":17404,"content":17405},{"level":759},[17406],{"text":17407,"type":707},"Battle of the Ivy Leagues",{"type":703,"content":17409},[17410],{"text":17411,"type":707},"Fast forward to 1937, and college boxing had become a big deal at Harvard. Boxing was at the same level as all the major collegiate sports. The typical opponents were Harvard rivals at the time including MIT, Yale, and Dartmouth.",{"type":703,"content":17413},[17414],{"text":17415,"type":707},"It was around this time that both JFK and Norman Mailer were attending Harvard and were part of the boxing program. Many view this time as something of a Golden Era for the Harvard Boxing Team.",{"type":703,"content":17417},[17418],{"text":17419,"type":707},"In 1941, a year after JFK graduated, the U.S. entered World War II. At that time, Harvard made it mandatory for all undergraduates to participate in intercollegiate boxing training as a way of improving their wartime fitness.",{"type":703,"content":17421},[17422],{"text":17423,"type":707},"To bolster the program, Harvard brought in the legendary boxing champion Tommy Rawson. He led the program well into his 90s. In the 1940s and ‘50s, many of these collegiate matches would draw crowds of 10,000 people. In college sports popularity, this made boxing second only to football at that time.",{"type":757,"attrs":17425,"content":17426},{"level":759},[17427],{"text":17428,"type":707},"All Good Things",{"type":703,"content":17430},[17431],{"text":17432,"type":707},"In 1960, following the death of a university student from injuries received in the ring, the NCAA made the decision to do away with boxing. This is even though football has seen similar tragedies over the years – and is scientifically proven to be more dangerous than boxing.",{"type":703,"content":17434},[17435],{"text":17436,"type":707},"After the ban and up to today, the Harvard Boxing Club still exists as an unofficial sports club. It still functions, but its popularity pales in comparison to other college sports.",{"type":703,"content":17438},[17439],{"text":17440,"type":707},"Tommy's opinion, not preparing young men and women for life by introducing them to martial arts is far more dangerous. What could we be if we readily embraced what Teddy Roosevelt called ‘the strenuous life’? It’s that brand of rugged individualism that the World War II generation was known for and that has been the driving force behind every great boxing champion that has ever lived.",{"type":703,"content":17442},[17443],{"text":17444,"type":707},"Every great boxing champion was propelled forward by their ability to fight through adversity, to sacrifice, to work hard, and their ability to excel from within.",{"type":757,"attrs":17446,"content":17447},{"level":759},[17448],{"text":17449,"type":707},"Importance of Youth Boxing",{"type":703,"content":17451},[17452,17454,17462],{"text":17453,"type":707},"At FightCamp, it’s our mission to inspire the fighter within. We believe that the fighting spirit, when harnessed properly, is an innate human characteristic that can help individuals grow, overcome, and excel in life. We help you exercise that primal side. In fact, we even have several ",{"text":17455,"type":707,"marks":17456},"young people",[17457,17461],{"type":712,"attrs":17458},{"href":17459,"uuid":48,"anchor":48,"custom":17460,"target":716,"linktype":13},"https://blog.joinfightcamp.com/fight-news/meet-brody-aka-beast-kid-the-next-generation-of-boxing",{},{"type":718},{"text":17463,"type":707}," who have started doing FightCamp workouts with their parents. Many have gone on to compete and win amateur boxing matches. ",{"type":757,"attrs":17465,"content":17466},{"level":759},[17467],{"text":2245,"type":707},{"type":703,"content":17469},[17470,17471,17477],{"text":910,"type":707},{"text":912,"type":707,"marks":17472},[17473,17476],{"type":712,"attrs":17474},{"href":916,"uuid":48,"anchor":48,"custom":17475,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":17479},[17480],{"text":1118,"type":707},{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":17482,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":17487,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":17488,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":475,"name":476,"topics":17483,"component":118,"meta_info":17484,"meta_title":7,"block_image":17485,"cover_image":17486,"internal_notes":7,"meta_description":7},[484,512,539],{"_uid":560,"title":561,"plugin":43,"description":562},{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},[],[],{"_uid":17490,"title":17491,"plugin":43,"description":17492},"072ac0f5-9b77-4ef1-bb46-05dce787c3a3","The History Behind the Harvard Boxing Team | FightCamp","Harvard is known for Pulitzer Prize-winning authors, Nobel Laureates, and presidents. Find out at FightCamp how it was once celebrated for its boxing team.",{"id":17494,"alt":17383,"name":7,"focus":7,"title":17383,"filename":17495,"copyright":7,"fieldtype":50,"is_external_url":9},6979144,"https://a.storyblok.com/f/115220/2400x990/d97e593ce3/the-history-behind-the-harvard-boxing-team.png","Harvard is known for Pulitzer Prize-winning authors, Nobel Laureates, and presidents. Find out how this prestigious school was once known for its boxing team.",[],"the-history-behind-the-harvard-boxing-team","blogs/the-history-behind-the-harvard-boxing-team",-5710,[949],"f4859cc0-5f42-442c-b3d4-7300f3cbcee7","2023-01-24T20:26:29.623Z",[],{"name":17506,"created_at":17507,"published_at":17508,"updated_at":17509,"id":17510,"uuid":17511,"content":17512,"slug":17810,"full_slug":17811,"sort_by_date":48,"position":17812,"tag_list":17813,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":17814,"first_published_at":17508,"release_id":48,"lang":60,"path":954,"alternates":17815,"default_full_slug":48,"translated_slugs":48},"Sensory Deprivation Tank Therapy for Fitness Recovery","2023-01-24T17:46:59.409Z","2023-01-24T19:38:35.571Z","2023-01-24T19:38:35.601Z",251717788,"44868d85-7b0c-498b-bfec-49d4061396c4",{"_uid":17513,"faqs":17514,"title":17506,"topic":17527,"author":3174,"content":17542,"category":17792,"schedule":17301,"component":934,"meta_info":17800,"cover_image":17804,"description":17808,"contributors":17809},"58602ad8-be5b-4d77-be2c-b26d78cc818f",[17515,17519,17523],{"_uid":17516,"answer":17517,"question":17518,"component":670},"284c1c1e-1929-43e9-af5d-c7fb3d077c19","At its very essence, sensory deprivation, or float tank therapy, is a form of recovery method. During the process, you float in a pool of salt water while being in a soundproof tank. This creates a feeling of mindlessness during which the body has a hard time identifying that you’re floating. During this process your brain goes into theta brain waves activity, helping to reduce anxiety. The Epsom salt water also has great muscular recovery benefits, giving the body an overall great recovery session.","What is Sensory Deprivation?",{"_uid":17520,"answer":17521,"question":17522,"component":670},"6f3d34fb-ce77-4cc2-8b95-2a152036357f","Sensory Deprivation Chamber:\n-Heated to 94 degrees \n-Ensures you cannot feel the water, air, or your body\n-1200lbs. of salt\n-Ensures each body is super buoyant and floats\n\nSanitization machines:\n-100% contaminant-free water\n-Water is filtered through micron filters\n-Nothing can survive such high levels of salt\n\nTip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress","What are the stats for a sensory deprivation chamber?",{"_uid":17524,"answer":17525,"question":17526,"component":670},"f6353d4e-6c65-4785-83e6-7286d52dd254","While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.\n\n-High-level performing athletes\n-Bodybuilders\n-Crossfitters\n-Avid fitness enthusiasts\n-Geriatric individuals\n-Looking for joint pain relief\n-High-stressed work professionals\n-Relieves stress and makes work/life balance better","Who Would Benefit From Float Tank Therapy?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":17528,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":17540,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":17541,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":17529,"component":39,"meta_info":17537,"block_image":17538,"cover_image":17539,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":17530,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":17535,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":17536,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":17531,"component":118,"meta_info":17532,"meta_title":7,"block_image":17533,"cover_image":17534,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":17543},[17544,17548,17561,17574,17578,17581,17586,17642,17646,17650,17654,17710,17715,17753,17758,17762,17766,17774,17779,17789],{"type":703,"content":17545},[17546],{"text":17547,"type":707},"There will always be a hot new fitness fad, a “secret” recovery trick only privy to professional athletes and celebrities. But at some point, the general public gains access to these resources, usually with little to no information beyond the fact that “Lebron James can’t survive without it” or a “Kardashian swears by it.” ",{"type":703,"content":17549},[17550,17552,17559],{"text":17551,"type":707},"FightCamp Trainer & fitness recovery enthusiast, ",{"text":14307,"type":707,"marks":17553},[17554,17558],{"type":712,"attrs":17555},{"href":17556,"uuid":48,"anchor":48,"custom":17557,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{},{"type":718},{"text":17560,"type":707},", is here to lift the curtain and expose the what, why, and how behind sensory deprivation, and answer the question, “is it worth it?” so you can decide if it’s the right recovery method for you. ",{"type":1221,"attrs":17562},{"id":17563,"body":17564},"59b79643-5181-4aec-8218-1896cf0cf9fc",[17565],{"_uid":17566,"link":17567,"image":17569,"title":17573,"component":2675},"i-ae872371-5356-4b88-8a93-140d4390d183",{"id":7,"url":17568,"target":716,"linktype":13,"fieldtype":14,"cached_url":17568},"https://youtu.be/EedLWEyIZX8",{"id":17570,"alt":17571,"name":7,"focus":7,"title":17571,"filename":17572,"copyright":7,"fieldtype":50,"is_external_url":9},6978848,"FightCamp - Sensory Deprivation Float Therapy","https://a.storyblok.com/f/115220/1244x700/e2e891584e/sensory-deprivation-for-fitness-training-recovery-float-therapy-smash-or-pass.png","Sensory Deprivation for Fitness Training & Recovery Float Therapy | SMASH or PASS FightCamp",{"type":757,"attrs":17575,"content":17576},{"level":759},[17577],{"text":17518,"type":707},{"type":703,"content":17579},[17580],{"text":17517,"type":707},{"type":757,"attrs":17582,"content":17583},{"level":819},[17584],{"text":17585,"type":707},"Sensory Deprivation Chamber Stats",{"type":828,"content":17587},[17588,17602,17616],{"type":831,"content":17589},[17590,17594],{"type":703,"content":17591},[17592],{"text":17593,"type":707},"Heated to 94 degrees ",{"type":828,"content":17595},[17596],{"type":831,"content":17597},[17598],{"type":703,"content":17599},[17600],{"text":17601,"type":707},"Ensures you cannot feel the water, air, or your body",{"type":831,"content":17603},[17604,17608],{"type":703,"content":17605},[17606],{"text":17607,"type":707},"1200lbs. of salt",{"type":828,"content":17609},[17610],{"type":831,"content":17611},[17612],{"type":703,"content":17613},[17614],{"text":17615,"type":707},"Ensures each body is super buoyant and floats",{"type":831,"content":17617},[17618,17622],{"type":703,"content":17619},[17620],{"text":17621,"type":707},"Sanitization machines",{"type":828,"content":17623},[17624,17630,17636],{"type":831,"content":17625},[17626],{"type":703,"content":17627},[17628],{"text":17629,"type":707},"100% contaminant-free water",{"type":831,"content":17631},[17632],{"type":703,"content":17633},[17634],{"text":17635,"type":707},"Water is filtered through micron filters",{"type":831,"content":17637},[17638],{"type":703,"content":17639},[17640],{"text":17641,"type":707},"Nothing can survive such high levels of salt",{"type":703,"content":17643},[17644],{"text":17645,"type":707},"Tip: To make the most of your float tank therapy session, try and find a clinic that also utilizes infrared saunas before float therapy, as your body better absorbs the Epsom salt, magnifying the effects of magnesium on your recovery progress",{"type":757,"attrs":17647,"content":17648},{"level":759},[17649],{"text":17526,"type":707},{"type":703,"content":17651},[17652],{"text":17653,"type":707},"While there is no one set of persons who would benefit from sensory deprivation tanks, there are varying levels of individuals who like to use this on a regular basis.",{"type":828,"content":17655},[17656,17682,17696],{"type":831,"content":17657},[17658,17662],{"type":703,"content":17659},[17660],{"text":17661,"type":707},"High-level performing athletes",{"type":828,"content":17663},[17664,17670,17676],{"type":831,"content":17665},[17666],{"type":703,"content":17667},[17668],{"text":17669,"type":707},"Bodybuilders",{"type":831,"content":17671},[17672],{"type":703,"content":17673},[17674],{"text":17675,"type":707},"Crossfitters",{"type":831,"content":17677},[17678],{"type":703,"content":17679},[17680],{"text":17681,"type":707},"Avid fitness enthusiasts",{"type":831,"content":17683},[17684,17688],{"type":703,"content":17685},[17686],{"text":17687,"type":707},"Geriatric individuals",{"type":828,"content":17689},[17690],{"type":831,"content":17691},[17692],{"type":703,"content":17693},[17694],{"text":17695,"type":707},"Looking for joint pain relief",{"type":831,"content":17697},[17698,17702],{"type":703,"content":17699},[17700],{"text":17701,"type":707},"High-stressed work professionals",{"type":828,"content":17703},[17704],{"type":831,"content":17705},[17706],{"type":703,"content":17707},[17708],{"text":17709,"type":707},"Relieves stress and makes work/life balance better",{"type":757,"attrs":17711,"content":17712},{"level":759},[17713],{"text":17714,"type":707},"60-Minutes of Deprivation - Shanie’s Sound Bites",{"type":828,"content":17716},[17717,17723,17735,17741,17747],{"type":831,"content":17718},[17719],{"type":703,"content":17720},[17721],{"text":17722,"type":707},"“Whoa. Oh my gosh, this is the craziest sensation!”",{"type":831,"content":17724},[17725],{"type":703,"content":17726},[17727,17729,17733],{"text":17728,"type":707},"“I just got in the water and my body, ",{"text":17730,"type":707,"marks":17731},"dramatic pause,",[17732],{"type":729},{"text":17734,"type":707}," came all the way to the top.”",{"type":831,"content":17736},[17737],{"type":703,"content":17738},[17739],{"text":17740,"type":707},"“This is crazy…I have lost all of my sensations!”",{"type":831,"content":17742},[17743],{"type":703,"content":17744},[17745],{"text":17746,"type":707},"“I can't tell what is up and what is down.”",{"type":831,"content":17748},[17749],{"type":703,"content":17750},[17751],{"text":17752,"type":707},"“It feels like I am floating on a pillow. This is really relaxing.”",{"type":757,"attrs":17754,"content":17755},{"level":759},[17756],{"text":17757,"type":707},"Float Tank Therapy - Smash or Pass?",{"type":703,"content":17759},[17760],{"text":17761,"type":707},"If you're looking for a great way to recover, get some alone time, relax, meditate or all of the above, a float tank is highly recommended. Shanie SMASH approved!",{"type":703,"content":17763},[17764],{"text":17765,"type":707},"For Shanie, the time passed very quickly, seemingly as if it wasn't even an hour long. During her session, she was able to sort of just, “float away,” which is not an easy task for her to accomplish, especially as she feels as though she always has 10 million things on her mind. Overall, Shanie would highly recommend float tanks for those looking for and who love alone time, such as parents. ",{"type":1221,"attrs":17767},{"id":17768,"body":17769},"50db3589-a8a3-480e-8b6b-3ce0a3d4294b",[17770],{"_uid":17771,"text":17772,"image":17773,"author":14307,"component":14308},"i-f26d7685-8405-4810-9721-242a4dbaafbf","You really get to succumb to the darkness, and it's just you in there. This is 100% something I could see myself implementing into my recovery, this is something I don't take lightly.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},{"type":757,"attrs":17775,"content":17776},{"level":759},[17777],{"text":17778,"type":707},"Train and Recover Like a Fighter",{"type":703,"content":17780},[17781,17782,17788],{"text":910,"type":707},{"text":912,"type":707,"marks":17783},[17784,17787],{"type":712,"attrs":17785},{"href":916,"uuid":48,"anchor":48,"custom":17786,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":17790},[17791],{"text":1118,"type":707},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":17793,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":17798,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":17799,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":17794,"component":118,"meta_info":17795,"meta_title":7,"block_image":17796,"cover_image":17797,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":17801,"title":17802,"plugin":43,"description":17803},"ac1fc6c8-0836-478d-b9f2-cc7cffc8d22a","Sensory Deprivation Tank Therapy for Recovery | FightCamp","Looking for ways to physically recover from training or destress from everyday life? FightCamp is putting float tank therapy to the test to see if it works.",{"id":17805,"alt":17806,"name":7,"focus":7,"title":17806,"filename":17807,"copyright":7,"fieldtype":50,"is_external_url":9},6978494,"FightCamp - Sensory Deprivation Tank Therapy","https://a.storyblok.com/f/115220/2400x990/95a45b1e35/sensory-deprivation-tank-therapy-for-fitness-recovery.png","Looking for ways to physically recover from training or destress from everyday life? Shanie Smash is putting float tank therapy to the test to see if it works.",[],"sensory-deprivation-tank-therapy-for-fitness-recovery","blogs/sensory-deprivation-tank-therapy-for-fitness-recovery",-5700,[949],"925e36fd-1b5c-4a80-8f03-f269108f9115",[],{"name":17817,"created_at":17818,"published_at":17819,"updated_at":17820,"id":17821,"uuid":17822,"content":17823,"slug":18068,"full_slug":18069,"sort_by_date":48,"position":18070,"tag_list":18071,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":18072,"first_published_at":17819,"release_id":48,"lang":60,"path":954,"alternates":18073,"default_full_slug":48,"translated_slugs":48},"Cupping Therapy for Fitness Training Recovery","2023-01-24T16:59:28.714Z","2023-01-24T17:41:55.134Z","2023-01-24T17:41:55.183Z",251680579,"1991d328-4d82-469e-b6a5-301e4ca37c36",{"_uid":17824,"faqs":17825,"title":17817,"topic":17866,"author":3174,"content":17881,"category":18050,"schedule":18058,"component":934,"meta_info":18059,"cover_image":18063,"description":18066,"contributors":18067},"2f244d75-004f-444f-bc2e-7551adea7b2f",[17826,17830,17834,17838,17842,17846,17850,17854,17858,17862],{"_uid":17827,"answer":17828,"question":17829,"component":670},"e257e4bb-2c9d-458f-9f17-ab2b21f72650","Cupping dates back to 1500 BC. The original technique of using glass cups to create suction on points over the body traces its beginnings to the Middle East. It became widespread in China and Japan, eventually spreading throughout the world. Though modern cupping has evolved to also incorporate modern technology, it always involves the use of traction and suction in your skin around your joints and muscles. This provides a natural form of pain relief.","What is Cupping?",{"_uid":17831,"answer":17832,"question":17833,"component":670},"2896d9f8-7b7b-4824-b475-bb73ba4e5bfd","Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  \n\nCupping Therapy Benefits:\n-Relieves Pain\n-Promotes Circulation\n-Muscle Release","What does cupping do for the body?",{"_uid":17835,"answer":17836,"question":17837,"component":670},"03f7b951-bac9-458a-8382-56b731bfbbfd","The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ","How do you know where the cups need to go?",{"_uid":17839,"answer":17840,"question":17841,"component":670},"77bac9a4-ed70-4cac-b400-e4ba8e71db6c","A therapist will prepare you first with a massage in the target area. If you are at home, some heat therapy around the treatment area before applying the cups is recommended.","Is there anything you have to do to prepare for a session?",{"_uid":17843,"answer":17844,"question":17845,"component":670},"ffbf52e4-2e5e-4483-88ad-82d97dd2aea8","Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping. \n","Can you get injured from cupping or do it wrong?",{"_uid":17847,"answer":17848,"question":17849,"component":670},"a2be0afc-d72e-42aa-82cb-496397be3086","The glass cups are for static cupping. There are other cups that are now digitized, using multiple programs with different levels of suction as well as additional features. They have an infrared light inside to produce heat, further increasing blood circulation. Guto has two examples of the modernized version of cupping including one with five programs, and another with 12 programs that also apply pressure on a pressure point.","What is the difference between the glass cups and the other ones?",{"_uid":17851,"answer":17852,"question":17853,"component":670},"6ced528f-12e4-4f1e-a555-f0d2d583ce93","Guto recommends cupping therapy for everyone. Especially for people who are sitting at a desk, driving a lot, or taking care of an infant, because it can cause their shoulders to be too forward. Cupping is excellent for the back problems this creates, releasing the tension and pressure in the neck and middle back.","Can normal everyday people do cupping therapy?",{"_uid":17855,"answer":17856,"question":17857,"component":670},"660afc68-2018-40ae-b704-942731f411fe","1-2 times per week is recommended, but it depends on your activity. If you are an athlete using your body a lot, twice a week would be amazing for training recovery. If you are not an athlete and just doing cupping to prevent injury or relieve pain, once a week is completely fine.","How often can you do cupping therapy?",{"_uid":17859,"answer":17860,"question":17861,"component":670},"430a448c-863a-4265-8fdd-826e61816a1d","$60 - $150 depending on experience. ","How much does a cupping therapy session cost?",{"_uid":17863,"answer":17864,"question":17865,"component":670},"b875f97a-a0ef-425c-b5f5-cd13f1681a98","Everything has a relationship with tightness in the tissue. Areas, where you might have some scar tissue or more muscle knots and tightness, will be almost red and sometimes black. In other areas where you don’t have anything there may be no marks at all.","What causes cupping therapy marks?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":17867,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":17879,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":17880,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":17868,"component":39,"meta_info":17876,"block_image":17877,"cover_image":17878,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":17869,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":17874,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":17875,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":17870,"component":118,"meta_info":17871,"meta_title":7,"block_image":17872,"cover_image":17873,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":17882},[17883,17895,17899,17903,17916,17920,17923,17928,17932,17937,17957,17962,17966,17971,17974,17979,17983,17988,17991,17996,17999,18004,18007,18012,18016,18021,18024,18029,18033,18037,18047],{"type":703,"content":17884},[17885,17887,17893],{"text":17886,"type":707},"When Michael Phelps dominated the pool in the 2016 summer Olympics, all anyone was talking about were the marks all over his back. As FightCamp Trainer ",{"text":14307,"type":707,"marks":17888},[17889,17892],{"type":712,"attrs":17890},{"href":17556,"uuid":48,"anchor":48,"custom":17891,"target":716,"linktype":13},{},{"type":718},{"text":17894,"type":707}," explains, that is the moment cupping therapy became mainstream.",{"type":703,"content":17896},[17897],{"text":17898,"type":707},"Throughout Shanie’s career as a fitness professional, combat athlete, and a mom, she’s learned that recovery is key to everything from injury prevention to building stamina and strength. She is doing boxing training and kickboxing workouts several times a week, and she knows that kind of intensity would not be possible without a serious recovery day. As Shanie says, you can only train as hard as you recover.",{"type":703,"content":17900},[17901],{"text":17902,"type":707},"Shanie spoke with physical therapist Guto Demeski to learn about cupping therapy, an increasingly popular recovery method with ancient origins. Guto has been doing cupping since 1997, and he now works with professional athletes, bodybuilders, and champion fighters around the world. He also keeps everyone at FightCamp in the game.",{"type":1221,"attrs":17904},{"id":17905,"body":17906},"4ee004ec-9754-4119-be59-c88a9bc2afd9",[17907],{"_uid":17908,"link":17909,"image":17911,"title":17915,"component":2675},"i-c46765c2-da2d-4c69-9184-91334251c13d",{"id":7,"url":17910,"target":716,"linktype":13,"fieldtype":14,"cached_url":17910},"https://youtu.be/6tjOG5AhObQ",{"id":17912,"alt":17913,"name":7,"focus":7,"title":17913,"filename":17914,"copyright":7,"fieldtype":50,"is_external_url":9},6978140,"FightCamp - Cupping Therapy for Fitness Recovery","https://a.storyblok.com/f/115220/1244x700/855499d9c6/cupping-therapy-for-your-fitness-training-recovery-fightcamp-smash-or-pass.png","Cupping Therapy For Your Fitness Training Recovery | FightCamp | SMASH OR PASS",{"type":757,"attrs":17917,"content":17918},{"level":759},[17919],{"text":17829,"type":707},{"type":703,"content":17921},[17922],{"text":17828,"type":707},{"type":757,"attrs":17924,"content":17925},{"level":759},[17926],{"text":17927,"type":707},"What Does Cupping Do for the Body?",{"type":703,"content":17929},[17930],{"text":17931,"type":707},"Guto explains that the most important effect is pain relief, but it also increases blood circulation to those points where you have pain. This aids in healing.  ",{"type":757,"attrs":17933,"content":17934},{"level":819},[17935],{"text":17936,"type":707},"Cupping Therapy Benefits:",{"type":828,"content":17938},[17939,17945,17951],{"type":831,"content":17940},[17941],{"type":703,"content":17942},[17943],{"text":17944,"type":707},"Relieves Pain",{"type":831,"content":17946},[17947],{"type":703,"content":17948},[17949],{"text":17950,"type":707},"Promotes Circulation",{"type":831,"content":17952},[17953],{"type":703,"content":17954},[17955],{"text":17956,"type":707},"Muscle Release",{"type":757,"attrs":17958,"content":17959},{"level":759},[17960],{"text":17961,"type":707},"How Do You Know Where the Cups Need to go?",{"type":703,"content":17963},[17964],{"text":17965,"type":707},"The most common form is static cupping which focuses on one area. If you have just one point of pain, you are able to use just the local application of one cup. If you feel sore all the way around your muscle, you will use a few more all the way around that area to increase the blood circulation in the muscle.  ",{"type":757,"attrs":17967,"content":17968},{"level":759},[17969],{"text":17970,"type":707},"Is There Anything You Have to Do to Prepare for a Session?",{"type":703,"content":17972},[17973],{"text":17840,"type":707},{"type":757,"attrs":17975,"content":17976},{"level":759},[17977],{"text":17978,"type":707},"Can You Get Injured or Do it Wrong?",{"type":703,"content":17980},[17981],{"text":17982,"type":707},"Yes, applying too much pressure or leaving the cup there for a long time is not good. You don’t need any more than 10 minutes for cupping.  ",{"type":757,"attrs":17984,"content":17985},{"level":759},[17986],{"text":17987,"type":707},"What is the Difference Between the Glass Cups and the Other Ones?",{"type":703,"content":17989},[17990],{"text":17848,"type":707},{"type":757,"attrs":17992,"content":17993},{"level":759},[17994],{"text":17995,"type":707},"This is Great for Athletes, but What About a Normal Everyday Person?",{"type":703,"content":17997},[17998],{"text":17852,"type":707},{"type":757,"attrs":18000,"content":18001},{"level":759},[18002],{"text":18003,"type":707},"How Often do You Recommend a Cupping Session?",{"type":703,"content":18005},[18006],{"text":17856,"type":707},{"type":757,"attrs":18008,"content":18009},{"level":759},[18010],{"text":18011,"type":707},"How Much Does a Cupping Therapy Session Cost?",{"type":703,"content":18013},[18014],{"text":18015,"type":707},"$60 - $150 depending on experience.  ",{"type":757,"attrs":18017,"content":18018},{"level":759},[18019],{"text":18020,"type":707},"What Causes Cupping Therapy Marks?",{"type":703,"content":18022},[18023],{"text":17864,"type":707},{"type":757,"attrs":18025,"content":18026},{"level":759},[18027],{"text":18028,"type":707},"Cupping Therapy - Smash or Pass?",{"type":703,"content":18030},[18031],{"text":18032,"type":707},"Cupping therapy has been around since ancient times for a good reason. It is natural, effective, and provides instant pain relief. It can accelerate healing in target areas throughout the body by increasing blood circulation. Better yet, a cupping therapy session is fast so it is easily incorporated. For Shanie, cupping therapy is SMASH approved.",{"type":757,"attrs":18034,"content":18035},{"level":759},[18036],{"text":17778,"type":707},{"type":703,"content":18038},[18039,18040,18046],{"text":910,"type":707},{"text":912,"type":707,"marks":18041},[18042,18045],{"type":712,"attrs":18043},{"href":916,"uuid":48,"anchor":48,"custom":18044,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":18048},[18049],{"text":1118,"type":707},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":18051,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":18056,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":18057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":18052,"component":118,"meta_info":18053,"meta_title":7,"block_image":18054,"cover_image":18055,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":18060,"title":18061,"plugin":43,"description":18062},"0b93859d-13ba-4cba-a024-55a5f05e5a21","Cupping Therapy for Fitness Training Recovery | FightCamp","Cupping therapy is an old technique used by top athletes. FightCamp talks to physical therapist Guto Demeski to learn more about this ancient recovery method.",{"id":18064,"alt":17913,"name":7,"focus":7,"title":17913,"filename":18065,"copyright":7,"fieldtype":50,"is_external_url":9},6978054,"https://a.storyblok.com/f/115220/2400x990/9e84c7fda1/cupping-therapy-for-fitness-training-recovery.png","Cupping therapy is an ancient technique used by top athletes. Shanie Smash talks to physical therapist Guto Demeski to learn more about this recovery method.",[],"cupping-therapy-for-fitness-training-recovery","blogs/cupping-therapy-for-fitness-training-recovery",-5690,[949],"a3b52459-52c8-4881-8ec1-fc3c6fd48122",[],{"name":18075,"created_at":18076,"published_at":18077,"updated_at":18078,"id":18079,"uuid":18080,"content":18081,"slug":18243,"full_slug":18244,"sort_by_date":48,"position":18245,"tag_list":18246,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":18247,"first_published_at":18077,"release_id":48,"lang":60,"path":2592,"alternates":18248,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":18082,"faqs":18083,"title":18075,"topic":18092,"author":14222,"content":18107,"category":18225,"schedule":18058,"component":934,"meta_info":18233,"cover_image":18237,"description":18241,"contributors":18242},"c6387572-343f-40bf-8172-852035367c90",[18084,18088],{"_uid":18085,"answer":18086,"question":18087,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":18089,"answer":18090,"question":18091,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":18093,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":18105,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":18106,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":18094,"component":39,"meta_info":18102,"block_image":18103,"cover_image":18104,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":18095,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":18100,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":18101,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":18096,"component":118,"meta_info":18097,"meta_title":7,"block_image":18098,"cover_image":18099,"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":700,"content":18108},[18109,18114,18117,18122,18127,18131,18136,18140,18145,18158,18163,18176,18181,18185,18190,18200,18205,18209,18213,18222],{"type":757,"attrs":18110,"content":18111},{"level":759},[18112],{"text":18113,"type":707},"Boxing Gym Culture",{"type":703,"content":18115},[18116],{"text":18090,"type":707},{"type":757,"attrs":18118,"content":18119},{"level":759},[18120],{"text":18121,"type":707},"What Are the Basic Boxing Gym Rules? ",{"type":757,"attrs":18123,"content":18124},{"level":819},[18125],{"text":18126,"type":707},"Yes Coach, No Coach",{"type":703,"content":18128},[18129],{"text":18130,"type":707},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":757,"attrs":18132,"content":18133},{"level":819},[18134],{"text":18135,"type":707},"Sharing is Caring",{"type":703,"content":18137},[18138],{"text":18139,"type":707},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":757,"attrs":18141,"content":18142},{"level":819},[18143],{"text":18144,"type":707},"Keep it Clean",{"type":703,"content":18146},[18147,18149,18156],{"text":18148,"type":707},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":18150,"type":707,"marks":18151},"clean it off.",[18152],{"type":712,"attrs":18153},{"href":18154,"uuid":48,"anchor":48,"custom":18155,"target":716,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":18157,"type":707}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":757,"attrs":18159,"content":18160},{"level":819},[18161],{"text":18162,"type":707},"No Killers in Sparring",{"type":703,"content":18164},[18165,18167,18174],{"text":18166,"type":707},"In most boxing gym workouts you will find yourself ",{"text":18168,"type":707,"marks":18169},"sparring",[18170],{"type":712,"attrs":18171},{"href":18172,"uuid":48,"anchor":48,"custom":18173,"target":716,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":18175,"type":707},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":757,"attrs":18177,"content":18178},{"level":819},[18179],{"text":18180,"type":707},"Don’t Dump Your Weights",{"type":703,"content":18182},[18183],{"text":18184,"type":707},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":757,"attrs":18186,"content":18187},{"level":819},[18188],{"text":18189,"type":707},"Leave the Weightcut Fighter Alone",{"type":703,"content":18191},[18192,18194,18198],{"text":18193,"type":707},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":18195,"type":707,"marks":18196},"leave them alone.",[18197],{"type":729},{"text":18199,"type":707}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":757,"attrs":18201,"content":18202},{"level":819},[18203],{"text":18204,"type":707},"The Golden Rule",{"type":703,"content":18206},[18207],{"text":18208,"type":707},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":757,"attrs":18210,"content":18211},{"level":759},[18212],{"text":2245,"type":707},{"type":703,"content":18214},[18215,18216,18221],{"text":910,"type":707},{"text":912,"type":707,"marks":18217},[18218],{"type":712,"attrs":18219},{"href":916,"uuid":48,"anchor":48,"custom":18220,"target":716,"linktype":13},{},{"text":920,"type":707},{"type":703,"content":18223},[18224],{"text":924,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":18226,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":18231,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":18232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":18227,"component":118,"meta_info":18228,"meta_title":7,"block_image":18229,"cover_image":18230,"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":18234,"title":18235,"plugin":43,"description":18236},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":18238,"alt":18239,"name":7,"focus":7,"title":18239,"filename":18240,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[949],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":18250,"created_at":18251,"published_at":18252,"updated_at":18253,"id":18254,"uuid":18255,"content":18256,"slug":18463,"full_slug":18464,"sort_by_date":48,"position":18465,"tag_list":18466,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":18467,"first_published_at":18468,"release_id":48,"lang":60,"path":3898,"alternates":18469,"default_full_slug":48,"translated_slugs":48},"The Best Headgear for Boxing","2023-01-17T16:55:50.699Z","2023-01-23T20:29:16.780Z","2023-01-23T20:29:16.810Z",248043093,"93482049-ab88-4eda-b5a3-de1237e22245",{"_uid":18257,"faqs":18258,"title":18250,"topic":18267,"author":14222,"content":18282,"category":18445,"schedule":18453,"component":934,"meta_info":18454,"cover_image":18458,"description":18461,"contributors":18462},"46731e24-6077-42f4-bbdc-d1acda047ebc",[18259,18263],{"_uid":18260,"answer":18261,"question":18262,"component":670},"906cacaa-81b2-459a-be17-b724cdaa1a56","There are four main things to look for when shopping for boxing headgear:\n-Secure Fit - The last thing you want is this headgear flying off your head every time you get hit. Generally, good headgear will have both a strap on the back of the head and a pouch to keep your chin seated correctly behind the protective padding.\n-Open vs Closed Face - This refers to headgear that leaves the front of the face exposed vs headgear that keeps part of the face protected, usually with a foam bar spanning across the nose. Both are good, I tend to prefer open headgear because it's easier to breathe but if you know you have a nose that is prone to breaking or if you plan on doing full-force sparring, close-faced is best.\n-Adequate Padding - This is extremely important. Boxing headgear is supposed to be bulky because it’s there to absorb impact. You want a good, thick layer of padding at least ½ inch thick at the thinnest area.\n-Not Too Firm, Not Too Soft - You want the headgear to feel firm but with some give. If it's too soft, it won’t be able to absorb and slow impact effectively. If it's too hard, it won’t be able to dissipate the force and will instead allow kinetic force to transfer to your head. ","What should you look for when buying boxing headgear?",{"_uid":18264,"answer":18265,"question":18266,"component":670},"3ab2c158-fe3d-40a2-bf9f-e0d779dede93","Three of our picks for the best headgear on the market currently are:\n-Venum Challenger 2.0\nThis is a great middle-of-the-road headgear, with robust cheek pads and a thick forehead bar, it offers a good compromise between true open-faced or close-faced headgear. This is actually the headgear I wear when sparring, the only issue I’ve ever had is that the inner lining can catch your hair a bit if you keep it longer.\n\n-Winning Full Face Headgear\nWinning is one of the best boxing vendors on the market, and they have delivered here again. Sporting a full padded crossbar on both the nose and the forehead as well as full chin protection, if you’re looking for headgear to wear while full-force sparring, it doesn’t get better than this. Just be aware, Winning is never cheap.\n\n-Title Classic Face Protector 2.0\nTitle is a household name in the boxing world, producing quality goods at prices up and coming boxers can afford. This model is a classic closed-face headgear that offers adequate protection for sparring or contact drills, the only issue I’ve ever had is that the padding above the ear on these models can sometimes be just a little thin, but seeing as that is usually a no go zone in matches anyway, it shouldn’t be a problem as long as everyone is playing by the rules.\n\nThere are tons of small vendors and custom producers I didn’t cover here but these are great easily attainable models, but you should also always be on the lookout for something that matches your style and your body when it comes to something as vital as head protection.","What are some of the best boxing headgear on the market?",{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":18268,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":18280,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":18281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":37,"name":38,"category":18269,"component":39,"meta_info":18277,"block_image":18278,"cover_image":18279,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":18270,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":18275,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":18276,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":18271,"component":118,"meta_info":18272,"meta_title":123,"block_image":18273,"cover_image":18274,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":41,"title":42,"plugin":43,"description":44},{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":18283},[18284,18288,18293,18297,18332,18337,18341,18346,18363,18367,18372,18387,18391,18396,18411,18415,18426,18431,18442],{"type":703,"content":18285},[18286],{"text":18287,"type":707},"Boxing Headgear is a vital piece of equipment for anyone who wants to train safely, especially when involving contact drills. In fact for many athletes, boxing gloves and headgear go hand in hand when purchasing equipment, but with so many brands and choices on style and design, it can be hard for newer athletes to understand the differences. Luckily, I’ve spent far too long browsing vendors looking for the right equipment for myself, so I’m here to explain what you should look for when shopping for headgear, along with 3 examples of some of the best boxing headgear on the market.",{"type":757,"attrs":18289,"content":18290},{"level":759},[18291],{"text":18292,"type":707},"What to Look for in Boxing Headgear",{"type":703,"content":18294},[18295],{"text":18296,"type":707},"There are four main things to look for when shopping for boxing headgear:",{"type":10956,"attrs":18298,"content":18300},{"order":18299},{"order":10958},[18301,18307,18320,18326],{"type":831,"content":18302},[18303],{"type":703,"content":18304},[18305],{"text":18306,"type":707},"Secure Fit - The last thing you want is this headgear flying off your head every time you get hit. Generally, good headgear will have both a strap on the back of the head and a pouch to keep your chin seated correctly behind the protective padding.",{"type":831,"content":18308},[18309],{"type":703,"content":18310},[18311,18313,18318],{"text":18312,"type":707},"Open vs Closed Face - This refers to headgear that leaves the front of the face exposed vs headgear that keeps part of the face protected, usually with a foam bar spanning across the nose. Both are good, I tend to prefer open headgear because it's easier to breathe but if you know you have a nose that is prone to breaking or if you plan on doing full-force ",{"text":18168,"type":707,"marks":18314},[18315],{"type":712,"attrs":18316},{"href":18172,"uuid":48,"anchor":48,"custom":18317,"target":716,"linktype":13},{},{"text":18319,"type":707},", close-faced is best.",{"type":831,"content":18321},[18322],{"type":703,"content":18323},[18324],{"text":18325,"type":707},"Adequate Padding - This is extremely important. Boxing headgear is supposed to be bulky because it’s there to absorb impact. You want a good, thick layer of padding at least ½ inch thick at the thinnest area.",{"type":831,"content":18327},[18328],{"type":703,"content":18329},[18330],{"text":18331,"type":707},"Not Too Firm, Not Too Soft - You want the headgear to feel firm but with some give. If it's too soft, it won’t be able to absorb and slow impact effectively. If it's too hard, it won’t be able to dissipate the force and will instead allow kinetic force to transfer to your head. ",{"type":757,"attrs":18333,"content":18334},{"level":759},[18335],{"text":18336,"type":707},"The Best Boxing Headgear",{"type":703,"content":18338},[18339],{"text":18340,"type":707},"These are three of my picks for the best headgear on the market currently.",{"type":757,"attrs":18342,"content":18343},{"level":819},[18344],{"text":18345,"type":707},"Venum Challenger 2.0",{"type":1221,"attrs":18347},{"id":18348,"body":18349},"2fdc03e5-976c-41f8-902d-73a86c5a6497",[18350],{"url":18351,"_uid":18352,"image":18353,"component":1233,"copyright_details":18357},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-5bbad034-f9ff-48d5-94cf-df07030e33ec",{"id":18354,"alt":18355,"name":7,"focus":7,"title":18355,"filename":18356,"copyright":7,"fieldtype":50,"is_external_url":9},6964792,"FightCamp - Best Boxing Head Gear","https://a.storyblok.com/f/115220/1100x1100/eb99dab518/venum-boxing-head-gear.png",[18358],{"_uid":18359,"link":18360,"title":18362,"component":15590},"c3d63b46-933e-4ea9-b260-604e12c5c137",{"id":7,"url":18361,"target":716,"linktype":13,"fieldtype":14,"cached_url":18361},"https://www.venum.com/products/venum-challenger-2-0-headgear-black-black","Venum",{"type":703,"content":18364},[18365],{"text":18366,"type":707},"This is a great middle-of-the-road headgear, with robust cheek pads and a thick forehead bar, it offers a good compromise between true open-faced or close-faced headgear. This is actually the headgear I wear when sparring, the only issue I’ve ever had is that the inner lining can catch your hair a bit if you keep it longer.",{"type":757,"attrs":18368,"content":18369},{"level":819},[18370],{"text":18371,"type":707},"Winning Full Face Headgear",{"type":1221,"attrs":18373},{"id":18348,"body":18374},[18375],{"url":18376,"_uid":18377,"image":18378,"component":1233,"copyright_details":18381},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-4791bd6a-9a77-4e3a-9c99-24e76978ec60",{"id":18379,"alt":18355,"name":7,"focus":7,"title":18355,"filename":18380,"copyright":7,"fieldtype":50,"is_external_url":9},6964801,"https://a.storyblok.com/f/115220/1100x1100/0aef16597c/winning-boxing-head-gear.png",[18382],{"_uid":18383,"link":18384,"title":18386,"component":15590},"435611c5-85ca-4edc-8570-3030e7b520e6",{"id":7,"url":18385,"target":716,"linktype":13,"fieldtype":14,"cached_url":18385},"https://www.wjapanboxing.com/collections/winning-full-face-headgears/products/winning-full-face-headgear-red","Winning",{"type":703,"content":18388},[18389],{"text":18390,"type":707},"Winning is one of the best boxing vendors on the market, and they have delivered here again. Sporting a full padded crossbar on both the nose and the forehead as well as full chin protection, if you’re looking for headgear to wear while full-force sparring, it doesn’t get better than this. Just be aware, Winning is never cheap.",{"type":757,"attrs":18392,"content":18393},{"level":819},[18394],{"text":18395,"type":707},"TITLE Classic Face Protector 2.0",{"type":1221,"attrs":18397},{"id":18348,"body":18398},[18399],{"url":18400,"_uid":18401,"image":18402,"component":1233,"copyright_details":18405},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-fbc91c25-ec57-4857-97ed-cd81d53bf68a",{"id":18403,"alt":18355,"name":7,"focus":7,"title":18355,"filename":18404,"copyright":7,"fieldtype":50,"is_external_url":9},6964893,"https://a.storyblok.com/f/115220/1100x1100/b5da2243c0/title-boxing-head-gear.png",[18406],{"_uid":18407,"link":18408,"title":18410,"component":15590},"a909c591-8d89-4da6-9e04-7fde848a3407",{"id":7,"url":18409,"target":716,"linktype":13,"fieldtype":14,"cached_url":18409},"https://www.titleboxing.com/title-classic-face-protector-headgear-2-0","TITLE",{"type":703,"content":18412},[18413],{"text":18414,"type":707},"Title is a household name in the boxing world, producing quality goods at prices up and coming boxers can afford. This model is a classic closed-face headgear that offers adequate protection for sparring or contact drills, the only issue I’ve ever had is that the padding above the ear on these models can sometimes be just a little thin, but seeing as that is usually a no go zone in matches anyway, it shouldn’t be a problem as long as everyone is playing by the rules.",{"type":703,"content":18416},[18417,18419,18425],{"text":18418,"type":707},"There are tons of small vendors and custom producers I didn’t cover here but these are great easily attainable models, but you should also always be on the lookout for something that matches your style and your body when it comes to something as vital as ",{"text":18420,"type":707,"marks":18421},"head protection",[18422],{"type":712,"attrs":18423},{"href":9301,"uuid":48,"anchor":48,"custom":18424,"target":716,"linktype":13},{},{"text":2366,"type":707},{"type":757,"attrs":18427,"content":18428},{"level":759},[18429],{"text":18430,"type":707},"Train and Protect Yourself Like a Fighter",{"type":703,"content":18432},[18433,18434,18440],{"text":910,"type":707},{"text":912,"type":707,"marks":18435},[18436,18439],{"type":712,"attrs":18437},{"href":916,"uuid":48,"anchor":48,"custom":18438,"target":716,"linktype":13},{},{"type":718},{"text":18441,"type":707}," 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":703,"content":18443},[18444],{"text":924,"type":707},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":18446,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":18451,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":18452,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":18447,"component":118,"meta_info":18448,"meta_title":123,"block_image":18449,"cover_image":18450,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":18455,"title":18456,"plugin":43,"description":18457},"42f8999d-89c5-4883-8b3c-d95d7fd0c07d","The Best Headgear for Boxing | FightCamp","To train like a fighter you need to protect yourself like a fighter. FightCamp is sharing the top things to look for in boxing headgear and brands to trust.",{"id":18459,"alt":18355,"name":7,"focus":7,"title":18355,"filename":18460,"copyright":7,"fieldtype":50,"is_external_url":9},6964788,"https://a.storyblok.com/f/115220/2400x990/194c0a7c7f/fightcamp-the-best-boxing-head-gear.png","To train like a fighter you need to protect yourself like a fighter. We’re sharing the top things to look for when buying boxing headgear and brands to trust.",[],"best-headgear-for-boxing","blogs/best-headgear-for-boxing",-5560,[949],"3283a89e-c0aa-482f-a3ba-d4a14c90e0ce","2023-01-23T20:04:30.422Z",[],{"name":18471,"created_at":18472,"published_at":18473,"updated_at":18474,"id":18475,"uuid":18476,"content":18477,"slug":18872,"full_slug":18873,"sort_by_date":48,"position":18874,"tag_list":18875,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":18876,"first_published_at":18877,"release_id":48,"lang":60,"path":2592,"alternates":18878,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":18478,"faqs":18479,"title":18471,"topic":18484,"author":6747,"content":18499,"category":18854,"schedule":18453,"component":934,"meta_info":18862,"cover_image":18866,"description":18870,"contributors":18871},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[18480],{"_uid":18481,"answer":18482,"question":18483,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":18485,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":18497,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":18498,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":18486,"component":39,"meta_info":18494,"block_image":18495,"cover_image":18496,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":18487,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":18492,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":18493,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":18488,"component":118,"meta_info":18489,"meta_title":7,"block_image":18490,"cover_image":18491,"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":700,"content":18500},[18501,18505,18509,18513,18526,18558,18562,18567,18571,18575,18580,18584,18604,18609,18613,18639,18643,18648,18652,18672,18677,18681,18701,18706,18710,18740,18745,18748,18768,18773,18777,18797,18802,18806,18826,18837,18842,18851],{"type":703,"content":18502},[18503],{"text":18504,"type":707},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":703,"content":18506},[18507],{"text":18508,"type":707},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":703,"content":18510},[18511],{"text":18512,"type":707},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":703,"content":18514},[18515,18517,18524],{"text":18516,"type":707},"With consistent resistance training and ",{"text":18518,"type":707,"marks":18519},"healthy nutrition",[18520],{"type":712,"attrs":18521},{"href":18522,"uuid":48,"anchor":48,"custom":18523,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":18525,"type":707},", women can develop strong arm muscles that will empower you to:",{"type":828,"content":18527},[18528,18534,18540,18546,18552],{"type":831,"content":18529},[18530],{"type":703,"content":18531},[18532],{"text":18533,"type":707},"Throw a solid punch",{"type":831,"content":18535},[18536],{"type":703,"content":18537},[18538],{"text":18539,"type":707},"Carry your kids or fur babies",{"type":831,"content":18541},[18542],{"type":703,"content":18543},[18544],{"text":18545,"type":707},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":831,"content":18547},[18548],{"type":703,"content":18549},[18550],{"text":18551,"type":707},"Feel confident in every tank top and sleeveless dress",{"type":831,"content":18553},[18554],{"type":703,"content":18555},[18556],{"text":18557,"type":707},"Haul all those bags from the car to the house in one trip ",{"type":703,"content":18559},[18560],{"text":18561,"type":707},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":757,"attrs":18563,"content":18564},{"level":759},[18565],{"text":18566,"type":707},"Arm Exercises for Women",{"type":703,"content":18568},[18569],{"text":18570,"type":707},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":703,"content":18572},[18573],{"text":18574,"type":707},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":757,"attrs":18576,"content":18577},{"level":819},[18578],{"text":18579,"type":707},"1. Plank With Bicep Curl",{"type":703,"content":18581},[18582],{"text":18583,"type":707},"Target Muscles: Biceps & Core",{"type":828,"content":18585},[18586,18592,18598],{"type":831,"content":18587},[18588],{"type":703,"content":18589},[18590],{"text":18591,"type":707},"Begin in plank position, holding two dumbbells on the floor",{"type":831,"content":18593},[18594],{"type":703,"content":18595},[18596],{"text":18597,"type":707},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":831,"content":18599},[18600],{"type":703,"content":18601},[18602],{"text":18603,"type":707},"Maintain plank position and repeat with the other arm",{"type":757,"attrs":18605,"content":18606},{"level":819},[18607],{"text":18608,"type":707},"2. Overhead Tricep Extension",{"type":703,"content":18610},[18611],{"text":18612,"type":707},"Target Muscles: Triceps",{"type":828,"content":18614},[18615,18621,18627,18633],{"type":831,"content":18616},[18617],{"type":703,"content":18618},[18619],{"text":18620,"type":707},"Hold the weight overhead with both hands",{"type":831,"content":18622},[18623],{"type":703,"content":18624},[18625],{"text":18626,"type":707},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":831,"content":18628},[18629],{"type":703,"content":18630},[18631],{"text":18632,"type":707},"Straighten your elbows and extend the weight overhead",{"type":831,"content":18634},[18635],{"type":703,"content":18636},[18637],{"text":18638,"type":707},"Hold the fully extended position for a moment, then repeat slowly",{"type":703,"content":18640},[18641],{"text":18642,"type":707},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":757,"attrs":18644,"content":18645},{"level":819},[18646],{"text":18647,"type":707},"3. Upright Row ",{"type":703,"content":18649},[18650],{"text":18651,"type":707},"Target Muscles: Traps & Deltoids",{"type":828,"content":18653},[18654,18660,18666],{"type":831,"content":18655},[18656],{"type":703,"content":18657},[18658],{"text":18659,"type":707},"Begin standing with your feet hip-width apart",{"type":831,"content":18661},[18662],{"type":703,"content":18663},[18664],{"text":18665,"type":707},"Lift your barbell or dumbbells straight up toward your chin",{"type":831,"content":18667},[18668],{"type":703,"content":18669},[18670],{"text":18671,"type":707},"Pause at the top of the lift, lower, and repeat",{"type":757,"attrs":18673,"content":18674},{"level":819},[18675],{"text":18676,"type":707},"4. Lateral Arm Raise",{"type":703,"content":18678},[18679],{"text":18680,"type":707},"Target Muscles: Triceps & Shoulders",{"type":828,"content":18682},[18683,18689,18695],{"type":831,"content":18684},[18685],{"type":703,"content":18686},[18687],{"text":18688,"type":707},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":831,"content":18690},[18691],{"type":703,"content":18692},[18693],{"text":18694,"type":707},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":831,"content":18696},[18697],{"type":703,"content":18698},[18699],{"text":18700,"type":707},"Lower and repeat",{"type":757,"attrs":18702,"content":18703},{"level":819},[18704],{"text":18705,"type":707},"5. Dumbbell Bench Press",{"type":703,"content":18707},[18708],{"text":18709,"type":707},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":828,"content":18711},[18712,18718,18724,18734],{"type":831,"content":18713},[18714],{"type":703,"content":18715},[18716],{"text":18717,"type":707},"Begin laying on a bench with your feet flat on the floor",{"type":831,"content":18719},[18720],{"type":703,"content":18721},[18722],{"text":18723,"type":707},"Lift the dumbbells to chest height, with your hands facing forward",{"type":831,"content":18725},[18726],{"type":703,"content":18727},[18728,18730],{"text":18729,"type":707},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":18731,"type":707,"marks":18732},"(don’t let the dumbbells touch)",[18733],{"type":729},{"type":831,"content":18735},[18736],{"type":703,"content":18737},[18738],{"text":18739,"type":707},"Lower your arms and repeat",{"type":757,"attrs":18741,"content":18742},{"level":819},[18743],{"text":18744,"type":707},"6. Tricep Dips",{"type":703,"content":18746},[18747],{"text":18612,"type":707},{"type":828,"content":18749},[18750,18756,18762],{"type":831,"content":18751},[18752],{"type":703,"content":18753},[18754],{"text":18755,"type":707},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":831,"content":18757},[18758],{"type":703,"content":18759},[18760],{"text":18761,"type":707},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":831,"content":18763},[18764],{"type":703,"content":18765},[18766],{"text":18767,"type":707},"Push yourself back up until your arms are almost straight, and repeat",{"type":757,"attrs":18769,"content":18770},{"level":819},[18771],{"text":18772,"type":707},"7. Decline Push-Up",{"type":703,"content":18774},[18775],{"text":18776,"type":707},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":828,"content":18778},[18779,18785,18791],{"type":831,"content":18780},[18781],{"type":703,"content":18782},[18783],{"text":18784,"type":707},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":831,"content":18786},[18787],{"type":703,"content":18788},[18789],{"text":18790,"type":707},"Brace your core and glutes, and lower yourself down into a push-up",{"type":831,"content":18792},[18793],{"type":703,"content":18794},[18795],{"text":18796,"type":707},"Extend your elbows to push yourself up, and repeat",{"type":757,"attrs":18798,"content":18799},{"level":819},[18800],{"text":18801,"type":707},"8. Diamond Push-Up",{"type":703,"content":18803},[18804],{"text":18805,"type":707},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":828,"content":18807},[18808,18814,18820],{"type":831,"content":18809},[18810],{"type":703,"content":18811},[18812],{"text":18813,"type":707},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":831,"content":18815},[18816],{"type":703,"content":18817},[18818],{"text":18819,"type":707},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":831,"content":18821},[18822],{"type":703,"content":18823},[18824],{"text":18825,"type":707},"Push yourself back up and repeat",{"type":703,"content":18827},[18828,18830,18835],{"text":18829,"type":707},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":4939,"type":707,"marks":18831},[18832],{"type":712,"attrs":18833},{"href":15703,"uuid":48,"anchor":48,"custom":18834,"target":716,"linktype":13},{},{"text":18836,"type":707}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":757,"attrs":18838,"content":18839},{"level":759},[18840],{"text":18841,"type":707},"Train Like a Woman",{"type":703,"content":18843},[18844,18845,18850],{"text":910,"type":707},{"text":912,"type":707,"marks":18846},[18847],{"type":712,"attrs":18848},{"href":916,"uuid":48,"anchor":48,"custom":18849,"target":716,"linktype":13},{},{"text":14933,"type":707},{"type":703,"content":18852},[18853],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":18855,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":18860,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":18861,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":18856,"component":118,"meta_info":18857,"meta_title":7,"block_image":18858,"cover_image":18859,"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":18863,"title":18864,"plugin":43,"description":18865},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":18867,"alt":18868,"name":7,"focus":7,"title":18868,"filename":18869,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[949],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":18880,"created_at":18881,"published_at":18882,"updated_at":18883,"id":18884,"uuid":18885,"content":18886,"slug":19044,"full_slug":19045,"sort_by_date":48,"position":19046,"tag_list":19047,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":19048,"first_published_at":18882,"release_id":48,"lang":60,"path":2592,"alternates":19049,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":18887,"faqs":18888,"title":18880,"topic":18905,"author":14222,"content":18920,"category":19026,"schedule":18453,"component":934,"meta_info":19034,"cover_image":19038,"description":19042,"contributors":19043},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[18889,18893,18897,18901],{"_uid":18890,"answer":18891,"question":18892,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":18894,"answer":18895,"question":18896,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":18898,"answer":18899,"question":18900,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":18902,"answer":18903,"question":18904,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":18906,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":18918,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":18919,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":18907,"component":39,"meta_info":18915,"block_image":18916,"cover_image":18917,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":18908,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":18913,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":18914,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":18909,"component":118,"meta_info":18910,"meta_title":7,"block_image":18911,"cover_image":18912,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":18921},[18922,18926,18931,18950,18955,18959,18964,18967,18972,18983,18988,19001,19006,19010,19014,19023],{"type":703,"content":18923},[18924],{"text":18925,"type":707},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":757,"attrs":18927,"content":18928},{"level":759},[18929],{"text":18930,"type":707},"Practice, Practice, Practice",{"type":703,"content":18932},[18933,18935,18939,18941,18948],{"text":18934,"type":707},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":18936,"type":707,"marks":18937},"always",[18938],{"type":729},{"text":18940,"type":707}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":18942,"type":707,"marks":18943},"mirror",[18944],{"type":712,"attrs":18945},{"href":18946,"uuid":48,"anchor":48,"custom":18947,"target":716,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":18949,"type":707}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":757,"attrs":18951,"content":18952},{"level":819},[18953],{"text":18954,"type":707},"Shoulder Touch Drill",{"type":703,"content":18956},[18957],{"text":18958,"type":707},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":757,"attrs":18960,"content":18961},{"level":819},[18962],{"text":18963,"type":707},"Cobra Bag",{"type":703,"content":18965},[18966],{"text":18895,"type":707},{"type":757,"attrs":18968,"content":18969},{"level":819},[18970],{"text":18971,"type":707},"Sparring",{"type":703,"content":18973},[18974,18976,18981],{"text":18975,"type":707},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":18971,"type":707,"marks":18977},[18978],{"type":712,"attrs":18979},{"href":18172,"uuid":48,"anchor":48,"custom":18980,"target":716,"linktype":13},{},{"text":18982,"type":707}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":757,"attrs":18984,"content":18985},{"level":819},[18986],{"text":18987,"type":707},"“Free flow” mitt work",{"type":703,"content":18989},[18990,18992,18999],{"text":18991,"type":707},"Free flow ",{"text":18993,"type":707,"marks":18994},"mitt work",[18995],{"type":712,"attrs":18996},{"href":18997,"uuid":48,"anchor":48,"custom":18998,"target":716,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":19000,"type":707}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":757,"attrs":19002,"content":19003},{"level":819},[19004],{"text":19005,"type":707},"Think Fast",{"type":703,"content":19007},[19008],{"text":19009,"type":707},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":757,"attrs":19011,"content":19012},{"level":759},[19013],{"text":2245,"type":707},{"type":703,"content":19015},[19016,19017,19022],{"text":910,"type":707},{"text":912,"type":707,"marks":19018},[19019],{"type":712,"attrs":19020},{"href":916,"uuid":48,"anchor":48,"custom":19021,"target":716,"linktype":13},{},{"text":920,"type":707},{"type":703,"content":19024},[19025],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":19027,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":19032,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":19033,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":19028,"component":118,"meta_info":19029,"meta_title":7,"block_image":19030,"cover_image":19031,"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":19035,"title":19036,"plugin":43,"description":19037},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":19039,"alt":19040,"name":7,"focus":7,"title":19040,"filename":19041,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[949],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":19051,"created_at":19052,"published_at":19053,"updated_at":19054,"id":19055,"uuid":19056,"content":19057,"slug":19323,"full_slug":19324,"sort_by_date":48,"position":19325,"tag_list":19326,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":19327,"first_published_at":19328,"release_id":48,"lang":60,"path":1144,"alternates":19329,"default_full_slug":48,"translated_slugs":48},"Getting Accountability Buddies to Join You in FightCamp","2023-01-17T17:06:55.488Z","2023-01-23T14:51:45.891Z","2023-01-23T14:51:45.918Z",248065640,"9b1d36b7-9f4a-4de3-80d6-4caf11b72f36",{"_uid":19058,"faqs":19059,"title":19051,"topic":19072,"author":1738,"content":19087,"category":19305,"schedule":19313,"component":934,"meta_info":19314,"cover_image":19317,"description":19321,"contributors":19322},"3a2cc4c1-4726-41e0-b276-324ee03a876c",[19060,19064,19068],{"_uid":19061,"answer":19062,"question":19063,"component":670},"45180b71-f33f-4599-84ab-8ba0e362342a","Yes, accountability buddies help with workouts.\n\nEveryone has days when they can’t find the motivation to schedule a workout, and without any accountability, it’s easy to let yourself miss out. If someone else is involved, it is no longer just about you – skipping the workout would let them down, too. This alone can be enough to keep you committed, but it is far from the only reason that fitness buddies are so beneficial.","Do Accountability Buddies Help With Workouts?",{"_uid":19065,"answer":19066,"question":19067,"component":670},"4cada8c5-0208-43da-9142-3bc01525d6d2","-Keeps You Motivated\nPeople who work out with a partner exercise more regularly than those who don’t. It’s immensely helpful to someone who can lend support and encouragement when you might otherwise just throw in the towel. Even if you aren’t hitting the gym together, just a quick call or text message can give you the extra boost you needed.\n\n-Challenges You\nWorking out with others has been shown to make people exercise harder. Whether it’s the confidence of having someone in your corner or the rush of a little healthy competition, it helps to have someone there to push you out of your comfort zone. That's the premise behind FightCamp's Versus Mode, where you can choose to go head-to-head with another member in the app to set your intention and challenge yourself.\n\n-Makes it Fun\nA gym buddy can add a lot of fun to your workouts. You can commiserate through the pain and laugh off each other’s blunders. It can also help add variety with partner workouts, and as you each come up with your own unique ideas to switch it up from one week to the next.\n\n-Increases Bonding\nWorking out together can improve your relationships. Whether you are teaming up with a partner, colleague, old friend, or a new friend you just met, facing the challenges of exercise together creates a sense of connection and community. Friends that work out together, stay together.   \n\n-Boosts Mental Health\nHaving a workout buddy checks off two of the major natural remedies for depression: exercise and social support. Both physical movement and spending time with friends release feel-good chemicals called endorphins, elevating feelings of satisfaction and happiness.","What are the benefits of working out with a friend?",{"_uid":19069,"answer":19070,"question":19071,"component":670},"cbe9cc21-acc7-4e88-a49d-d4a66cc41a87","Most people inherently know they should be exercising more, and that it’s tough to commit. Buddying up to make it happen can be easy for some people, but here are some tips if your friend needs an extra push.\n\n-Remind them of all the benefits of working out with a friend.\n-Set attainable short-term goals to start, for example: “Let’s commit to 3 months and see how we like it.”\n-Plan workouts in accordance with both of your schedules so neither one of you feel a time crunch.\n-Have rewards for important milestones, for example, a nice dinner or night out after completing 1 month.\n-Use incentive programs like FightCamp’s Referral Program – you get $100 of free FightCamp apparel, and your friend gets 3 months of free membership.","How do you get a fitness partner on board with working out?",{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":19073,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":19085,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":19086,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":622,"name":623,"category":19074,"component":39,"meta_info":19082,"block_image":19083,"cover_image":19084,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":19075,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":19080,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":19081,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":19076,"component":118,"meta_info":19077,"block_image":19078,"cover_image":19079,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":625,"title":626,"plugin":43,"description":627},{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":19088},[19089,19093,19116,19120,19124,19128,19132,19137,19142,19156,19161,19165,19170,19184,19189,19203,19208,19222,19227,19231,19273,19278,19282,19286,19291,19302],{"type":703,"content":19090},[19091],{"text":19092,"type":707},"Starting a fitness routine is easy, it’s sticking to it that gets tough. Working out with friends or in a group can keep you motivated – and make you push yourself harder.",{"type":703,"content":19094},[19095,19097,19105,19107,19115],{"text":19096,"type":707},"An accountability buddy eliminates all those excuses you might conjure up a few weeks into your new fitness routine. Even better, it saves you from the inevitable regret of skipping a workout. Studies have shown that ",{"text":19098,"type":707,"marks":19099},"social support is immensely important",[19100,19104],{"type":712,"attrs":19101},{"href":19102,"uuid":48,"anchor":48,"custom":19103,"target":716,"linktype":13},"https://bpspsychub.onlinelibrary.wiley.com/doi/abs/10.1111/bjhp.12139",{},{"type":718},{"text":19106,"type":707}," to stay on track with your fitness goals. Research also reveals that a workout buddy can encourage you to ",{"text":19108,"type":707,"marks":19109},"exercise for longer and at a higher intensity",[19110,19114],{"type":712,"attrs":19111},{"href":19112,"uuid":48,"anchor":48,"custom":19113,"target":716,"linktype":13},"https://link.springer.com/article/10.1007/s12160-012-9367-4",{},{"type":718},{"text":2366,"type":707},{"type":703,"content":19117},[19118],{"text":19119,"type":707},"Find out why you should partner up for your next workout and how FightCamp can help recruit your new workout buddy.",{"type":757,"attrs":19121,"content":19122},{"level":759},[19123],{"text":19063,"type":707},{"type":703,"content":19125},[19126],{"text":19127,"type":707},"Yes, accountability buddies help with workouts.",{"type":703,"content":19129},[19130],{"text":19131,"type":707},"Everyone has days when they can’t find the motivation to schedule a workout, and without any accountability, it’s easy to let yourself miss out. If someone else is involved, it is no longer just about you – skipping the workout would let them down, too. This alone can be enough to keep you committed, but it is far from the only reason that fitness buddies are so beneficial.",{"type":757,"attrs":19133,"content":19134},{"level":759},[19135],{"text":19136,"type":707},"Benefits of Working Out with a Friend:",{"type":757,"attrs":19138,"content":19139},{"level":819},[19140],{"text":19141,"type":707},"Keeps You Motivated",{"type":703,"content":19143},[19144,19146,19154],{"text":19145,"type":707},"People who ",{"text":19147,"type":707,"marks":19148},"work out with a partner exercise more regularly",[19149,19153],{"type":712,"attrs":19150},{"href":19151,"uuid":48,"anchor":48,"custom":19152,"target":716,"linktype":13},"https://www.sciencedaily.com/releases/2016/10/161004081548.htm",{},{"type":718},{"text":19155,"type":707}," than those who don’t. It’s immensely helpful to someone who can lend support and encouragement when you might otherwise just throw in the towel. Even if you aren’t hitting the gym together, just a quick call or text message can give you the extra boost you needed.",{"type":757,"attrs":19157,"content":19158},{"level":819},[19159],{"text":19160,"type":707},"Challenges You",{"type":703,"content":19162},[19163],{"text":19164,"type":707},"Working out with others has been shown to make people exercise harder. Whether it’s the confidence of having someone in your corner or the rush of a little healthy competition, it helps to have someone there to push you out of your comfort zone. That's the premise behind FightCamp's Versus Mode, where you can choose to go head-to-head with another member in the app to set your intention and challenge yourself.",{"type":757,"attrs":19166,"content":19167},{"level":819},[19168],{"text":19169,"type":707},"Makes it Fun",{"type":703,"content":19171},[19172,19174,19182],{"text":19173,"type":707},"A gym buddy can add a lot of fun to your workouts. You can commiserate through the pain and laugh off each other’s blunders. It can also help add variety with ",{"text":19175,"type":707,"marks":19176},"partner workouts",[19177,19181],{"type":712,"attrs":19178},{"href":19179,"uuid":48,"anchor":48,"custom":19180,"target":716,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/20-minute-at-home-partner-boxing-workout",{},{"type":718},{"text":19183,"type":707},", and as you each come up with your own unique ideas to switch it up from one week to the next.",{"type":757,"attrs":19185,"content":19186},{"level":819},[19187],{"text":19188,"type":707},"Increases Bonding",{"type":703,"content":19190},[19191,19193,19201],{"text":19192,"type":707},"Working out together can ",{"text":19194,"type":707,"marks":19195},"improve your relationships",[19196,19200],{"type":712,"attrs":19197},{"href":19198,"uuid":48,"anchor":48,"custom":19199,"target":716,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4552681/",{},{"type":718},{"text":19202,"type":707},". Whether you are teaming up with a partner, colleague, old friend, or a new friend you just met, facing the challenges of exercise together creates a sense of connection and community. Friends that work out together, stay together.   ",{"type":757,"attrs":19204,"content":19205},{"level":819},[19206],{"text":19207,"type":707},"Boosts Mental Health",{"type":703,"content":19209},[19210,19212,19220],{"text":19211,"type":707},"Having a workout buddy checks off two of the major ",{"text":19213,"type":707,"marks":19214},"natural remedies for depression",[19215,19219],{"type":712,"attrs":19216},{"href":19217,"uuid":48,"anchor":48,"custom":19218,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health",{},{"type":718},{"text":19221,"type":707},": exercise and social support. Both physical movement and spending time with friends release feel-good chemicals called endorphins, elevating feelings of satisfaction and happiness.",{"type":757,"attrs":19223,"content":19224},{"level":759},[19225],{"text":19226,"type":707},"How to Get Your Fitness Partner On Board",{"type":703,"content":19228},[19229],{"text":19230,"type":707},"Most people inherently know they should be exercising more, and that it’s tough to commit. Buddying up to make it happen can be easy for some people, but here are some tips if your friend needs an extra push.",{"type":828,"content":19232},[19233,19239,19245,19251,19257],{"type":831,"content":19234},[19235],{"type":703,"content":19236},[19237],{"text":19238,"type":707},"Remind them of all the benefits of working out with a friend.",{"type":831,"content":19240},[19241],{"type":703,"content":19242},[19243],{"text":19244,"type":707},"Set attainable short-term goals to start, for example: “Let’s commit to 3 months and see how we like it.”",{"type":831,"content":19246},[19247],{"type":703,"content":19248},[19249],{"text":19250,"type":707},"Plan workouts in accordance with both of your schedules so neither one of you feel a time crunch.",{"type":831,"content":19252},[19253],{"type":703,"content":19254},[19255],{"text":19256,"type":707},"Have rewards for important milestones, for example, a nice dinner or night out after completing 1 month.",{"type":831,"content":19258},[19259],{"type":703,"content":19260},[19261,19263,19271],{"text":19262,"type":707},"Use incentive programs like ",{"text":19264,"type":707,"marks":19265},"FightCamp’s Referral Program",[19266,19270],{"type":712,"attrs":19267},{"href":19268,"uuid":48,"anchor":48,"custom":19269,"target":716,"linktype":13},"https://blog.joinfightcamp.com/for-members/the-fightcamp-referral-program/",{},{"type":718},{"text":19272,"type":707}," – you get $100 of free FightCamp apparel, and your friend gets 3 months of free membership.",{"type":757,"attrs":19274,"content":19275},{"level":759},[19276],{"text":19277,"type":707},"My Buddy & Me",{"type":703,"content":19279},[19280],{"text":19281,"type":707},"Having workout buddies can be a game-changer. Working out with a friend provides motivation, variety, fun, and a dose of healthy competition. The benefits go beyond leveling up your exercise routine – it can be great for bonding and mental health.",{"type":703,"content":19283},[19284],{"text":19285,"type":707},"Find out who is in your corner and take the first step towards leading a healthier, happier life as a team. ",{"type":757,"attrs":19287,"content":19288},{"level":759},[19289],{"text":19290,"type":707},"Train Like Fighters Together",{"type":703,"content":19292},[19293,19295,19301],{"text":19294,"type":707},"Take your workouts to the next level and train like a fighter with your workout buddy with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":912,"type":707,"marks":19296},[19297,19300],{"type":712,"attrs":19298},{"href":916,"uuid":48,"anchor":48,"custom":19299,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":19303},[19304],{"text":1118,"type":707},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":19306,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":19311,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":19312,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":19307,"component":118,"meta_info":19308,"block_image":19309,"cover_image":19310,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":19315,"title":19051,"plugin":43,"description":19316},"21ca35f5-7c7a-44f2-9f36-3a446c4cc7f3","Working out with a buddy improves your workouts, mental health, and even your friendship. FightCamp’s here to help you get a friend in on your fitness journey.",{"id":19318,"alt":19319,"name":7,"focus":7,"title":19319,"filename":19320,"copyright":7,"fieldtype":50,"is_external_url":9},6907400,"FightCamp - Finding Your Workout Partner","https://a.storyblok.com/f/115220/2400x990/1bfc3f0bee/getting-accountability-buddies-to-join-you-in-fightcamp.png","Working out with a buddy improves your workouts, mental health, and even your friendship. Get a friend in on your fitness journey and how to get them on board.",[],"getting-accountability-buddies-to-join-you-in-fightcamp","blogs/getting-accountability-buddies-to-join-you-in-fightcamp",-5570,[949],"de424f0a-c4ab-4ab8-bfac-30f98634a743","2023-01-21T02:04:57.140Z",[],{"name":19331,"created_at":19332,"published_at":19333,"updated_at":19334,"id":19335,"uuid":19336,"content":19337,"slug":19516,"full_slug":19517,"sort_by_date":48,"position":19518,"tag_list":19519,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":19520,"first_published_at":19333,"release_id":48,"lang":60,"path":2592,"alternates":19521,"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":19338,"faqs":19339,"title":19331,"topic":19344,"author":14222,"content":19359,"category":19498,"schedule":19313,"component":934,"meta_info":19506,"cover_image":19510,"description":19514,"contributors":19515},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[19340],{"_uid":19341,"answer":19342,"question":19343,"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":19345,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":19357,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":19358,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":19346,"component":39,"meta_info":19354,"block_image":19355,"cover_image":19356,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":19347,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":19352,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":19353,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":19348,"component":118,"meta_info":19349,"meta_title":7,"block_image":19350,"cover_image":19351,"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":700,"content":19360},[19361,19365,19370,19375,19399,19404,19425,19430,19444,19449,19463,19468,19472,19477,19481,19485,19495],{"type":703,"content":19362},[19363],{"text":19364,"type":707},"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":757,"attrs":19366,"content":19367},{"level":759},[19368],{"text":19369,"type":707},"5 Ways to Shake Up Your Cardio",{"type":757,"attrs":19371,"content":19372},{"level":819},[19373],{"text":19374,"type":707},"Swimming",{"type":703,"content":19376},[19377,19379,19387,19389,19397],{"text":19378,"type":707},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":19380,"type":707,"marks":19381},"Flo Master’s",[19382,19386],{"type":712,"attrs":19383},{"href":19384,"uuid":48,"anchor":48,"custom":19385,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":718},{"text":19388,"type":707}," favorite forms of ",{"text":19390,"type":707,"marks":19391},"active recovery",[19392,19396],{"type":712,"attrs":19393},{"href":19394,"uuid":48,"anchor":48,"custom":19395,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":718},{"text":19398,"type":707}," 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":757,"attrs":19400,"content":19401},{"level":819},[19402],{"text":19403,"type":707},"Tabata Bag Drills",{"type":703,"content":19405},[19406,19408,19415,19417,19423],{"text":19407,"type":707},"One great way to get your anaerobic endurance up is with ",{"text":19409,"type":707,"marks":19410},"Tabata",[19411,19414],{"type":712,"attrs":19412},{"href":2434,"uuid":48,"anchor":48,"custom":19413,"target":716,"linktype":13},{},{"type":718},{"text":19416,"type":707}," 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":1475,"type":707,"marks":19418},[19419,19422],{"type":712,"attrs":19420},{"href":1212,"uuid":48,"anchor":48,"custom":19421,"target":716,"linktype":13},{},{"type":718},{"text":19424,"type":707}," 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":757,"attrs":19426,"content":19427},{"level":819},[19428],{"text":19429,"type":707},"Footwork Heavy Sports",{"type":703,"content":19431},[19432,19434,19442],{"text":19433,"type":707},"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":19435,"type":707,"marks":19436},"dancing",[19437,19441],{"type":712,"attrs":19438},{"href":19439,"uuid":48,"anchor":48,"custom":19440,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":718},{"text":19443,"type":707}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":757,"attrs":19445,"content":19446},{"level":819},[19447],{"text":19448,"type":707},"Hiking",{"type":703,"content":19450},[19451,19453,19461],{"text":19452,"type":707},"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":19454,"type":707,"marks":19455},"healthy snacks",[19456,19460],{"type":712,"attrs":19457},{"href":19458,"uuid":48,"anchor":48,"custom":19459,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":718},{"text":19462,"type":707},"! ",{"type":757,"attrs":19464,"content":19465},{"level":819},[19466],{"text":19467,"type":707},"Shadowboxing Punchouts",{"type":703,"content":19469},[19470],{"text":19471,"type":707},"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":757,"attrs":19473,"content":19474},{"level":759},[19475],{"text":19476,"type":707},"Shaking Up Your Cardio",{"type":703,"content":19478},[19479],{"text":19480,"type":707},"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":757,"attrs":19482,"content":19483},{"level":759},[19484],{"text":2245,"type":707},{"type":703,"content":19486},[19487,19488,19494],{"text":910,"type":707},{"text":912,"type":707,"marks":19489},[19490,19493],{"type":712,"attrs":19491},{"href":916,"uuid":48,"anchor":48,"custom":19492,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":19496},[19497],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":19499,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":19504,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":19505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":19500,"component":118,"meta_info":19501,"meta_title":7,"block_image":19502,"cover_image":19503,"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":19507,"title":19508,"plugin":43,"description":19509},"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":19511,"alt":19512,"name":7,"focus":7,"title":19512,"filename":19513,"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,[949],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":19523,"created_at":19524,"published_at":19525,"updated_at":19526,"id":19527,"uuid":19528,"content":19529,"slug":19767,"full_slug":19768,"sort_by_date":48,"position":19769,"tag_list":19770,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":19771,"first_published_at":19525,"release_id":48,"lang":60,"path":954,"alternates":19772,"default_full_slug":48,"translated_slugs":48},"Knocking Out Tech Neck","2023-01-18T19:17:59.191Z","2023-01-21T02:01:49.633Z","2023-01-21T02:01:49.657Z",248901949,"5b97c31d-0156-47de-961f-286dc7e48b86",{"_uid":19530,"faqs":19531,"title":19523,"topic":19556,"author":6747,"content":19571,"category":19748,"schedule":19756,"component":934,"meta_info":19757,"cover_image":19761,"description":19765,"contributors":19766},"15047e90-1cb3-49d0-a81f-1e2be9236592",[19532,19536,19540,19544,19548,19552],{"_uid":19533,"answer":19534,"question":19535,"component":670},"56a9c8e3-82a2-4a33-9b7b-dd7c19dd1888","\nTech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. Yikes.\n\nTech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ","What is Tech Neck?",{"_uid":19537,"answer":19538,"question":19539,"component":670},"7ad0fc34-4780-437b-829d-ad63d1ef9ad4","Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. \n\n-Use a chair with a headrest to take pressure off your neck and promote better posture. \n-Use devices at eye level to prevent bad posture habits.\n-Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.\n-Do neck and shoulder stretches regularly.\n-Do workouts that promote back and shoulder flexibility (like yoga or boxing!)","How to Prevent Tech Neck?",{"_uid":19541,"answer":19542,"question":19543,"component":670},"4370ca9f-1025-4732-b05a-f5a27c868d2d","What if you already have Tech Neck? Don’t worry, it’s not all doom and gloom. Tech Neck is actually highly manageable, and, in most cases, reversible. If you’re feeling enough pain that it’s distracting you during regular activities, you should seek advice from your physician. ","How to Fix Tech Neck?",{"_uid":19545,"answer":19546,"question":19547,"component":670},"db4b7d21-7131-474d-a704-f20846d735d4","Which Exercises Can Relieve Neck Tension?\n\nThere are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:\n\n-Neck Rolls (both directions)\n-Ear-to-Ear Shoulder Stretches (both sides)\n-Chin Tucks\n-Arm Circles\n-Rows\n-Chest Openers \n-Shoulder Squeezes","Which Exercises Can Relieve Neck Tension?",{"_uid":19549,"answer":19550,"question":19551,"component":670},"abd9b285-62f0-4764-a6b3-ef6d937a8763","With movements and stretches to promote proper posture, Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ","How Long Does it Take to Correct Tech Neck?",{"_uid":19553,"answer":19554,"question":19555,"component":670},"f862afc8-e7e1-444d-843c-5a0ae8ce3d0e","How Can Boxing Help Alleviate Tech Neck? \n\nFun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. \n\n","How Can Boxing Help Alleviate Tech Neck? ",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":19557,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":19569,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":19570,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":19558,"component":39,"meta_info":19566,"block_image":19567,"cover_image":19568,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":19559,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":19564,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":19565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":19560,"component":118,"meta_info":19561,"meta_title":7,"block_image":19562,"cover_image":19563,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":19572},[19573,19577,19581,19585,19593,19597,19601,19605,19639,19643,19646,19650,19654,19700,19704,19718,19726,19730,19734,19745],{"type":703,"content":19574},[19575],{"text":19576,"type":707},"The average person spends over three hours a day bent over a phone screen, not to mention the additional hours many of us spend hunched over a laptop for work. One of the side effects of our tech-friendly lifestyle is a phenomenon known as Tech Neck (or Text Neck). This 21st Century's problem is affecting device users of all ages. ",{"type":703,"content":19578},[19579],{"text":19580,"type":707},"To mitigate and prevent symptoms of Tech Neck, let’s look into why it occurs, and which small but impactful changes we can make in our daily behaviors to avoid it. ",{"type":757,"attrs":19582,"content":19583},{"level":759},[19584],{"text":19535,"type":707},{"type":703,"content":19586},[19587,19589],{"text":19588,"type":707},"Tech Neck isn’t an official medical diagnosis, but it refers to neck problems and pain caused by technology use. In today’s digital era, we often spend hours hunched over the phone and computer screens. The head is like a 12-lb ball that the neck has to hold up. Bending over a screen can put up to 60 pounds of force on our necks. ",{"text":19590,"type":707,"marks":19591},"Yikes.",[19592],{"type":729},{"type":703,"content":19594},[19595],{"text":19596,"type":707},"Tech Neck symptoms include mild aches and pain in the neck, stiffness or sharp shooting pain, reduced shoulder or neck mobility, upper back pain, and even a hunchback. Unfortunately, many folks experiencing symptoms of Tech Neck often brush it off, but untreated symptoms can compound into chronic pain or flare up pre-existing conditions. ",{"type":757,"attrs":19598,"content":19599},{"level":759},[19600],{"text":19539,"type":707},{"type":703,"content":19602},[19603],{"text":19604,"type":707},"Technology is part of our world for the foreseeable, so expecting to eliminate phone and computer usage from our daily lives is unrealistic. But there are certain practices we can incorporate into our routine that can help minimize the impacts of phones and computers on our physical wellness. ",{"type":10956,"attrs":19606,"content":19608},{"order":19607},{"order":10958},[19609,19615,19621,19627,19633],{"type":831,"content":19610},[19611],{"type":703,"content":19612},[19613],{"text":19614,"type":707},"Use a chair with a headrest to take pressure off your neck and promote better posture. ",{"type":831,"content":19616},[19617],{"type":703,"content":19618},[19619],{"text":19620,"type":707},"Use devices at eye level to prevent bad posture habits.",{"type":831,"content":19622},[19623],{"type":703,"content":19624},[19625],{"text":19626,"type":707},"Set a timer to take breaks for your devices every 20 minutes to release pressure on your neck.",{"type":831,"content":19628},[19629],{"type":703,"content":19630},[19631],{"text":19632,"type":707},"Do neck and shoulder stretches regularly.",{"type":831,"content":19634},[19635],{"type":703,"content":19636},[19637],{"text":19638,"type":707},"Do workouts that promote back and shoulder flexibility (like yoga or boxing!)",{"type":757,"attrs":19640,"content":19641},{"level":759},[19642],{"text":19543,"type":707},{"type":703,"content":19644},[19645],{"text":19542,"type":707},{"type":757,"attrs":19647,"content":19648},{"level":759},[19649],{"text":19547,"type":707},{"type":703,"content":19651},[19652],{"text":19653,"type":707},"There are numerous Tech Neck exercises you can do to help reverse symptoms and strengthen your neck and shoulder muscles:",{"type":10956,"attrs":19655,"content":19657},{"order":19656},{"order":10958},[19658,19664,19670,19676,19682,19688,19694],{"type":831,"content":19659},[19660],{"type":703,"content":19661},[19662],{"text":19663,"type":707},"Neck Rolls (both directions)",{"type":831,"content":19665},[19666],{"type":703,"content":19667},[19668],{"text":19669,"type":707},"Ear-to-Ear Shoulder Stretches (both sides)",{"type":831,"content":19671},[19672],{"type":703,"content":19673},[19674],{"text":19675,"type":707},"Chin Tucks",{"type":831,"content":19677},[19678],{"type":703,"content":19679},[19680],{"text":19681,"type":707},"Arm Circles",{"type":831,"content":19683},[19684],{"type":703,"content":19685},[19686],{"text":19687,"type":707},"Rows",{"type":831,"content":19689},[19690],{"type":703,"content":19691},[19692],{"text":19693,"type":707},"Chest Openers ",{"type":831,"content":19695},[19696],{"type":703,"content":19697},[19698],{"text":19699,"type":707},"Shoulder Squeezes",{"type":757,"attrs":19701,"content":19702},{"level":759},[19703],{"text":19551,"type":707},{"type":703,"content":19705},[19706,19708,19716],{"text":19707,"type":707},"With movements and stretches to promote proper ",{"text":19709,"type":707,"marks":19710},"posture",[19711,19715],{"type":712,"attrs":19712},{"href":19713,"uuid":48,"anchor":48,"custom":19714,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/the-importance-of-posture-for-boxing/",{},{"type":718},{"text":19717,"type":707},", Tech Neck can be corrected in as little as four to eight weeks. Maintenance and prevention will require consistent self-awareness, however. Being vigilant about posture, device time, and restorative movements will help reduce the risk of a Tech Neck resurgence. ",{"type":757,"attrs":19719,"content":19720},{"level":759},[19721,19723],{"text":19722,"type":707},"How Can Boxing Help Alleviate Tech Neck?",{"text":14802,"type":707,"marks":19724},[19725],{"type":3189},{"type":703,"content":19727},[19728],{"text":19729,"type":707},"Fun fact: Boxing is a phenomenal workout for alleviating and preventing Tech Neck. Boxers do immense amounts of repetitive punching and reaching that extend the thoracic spine (upper back) and keep it flexible. The majority of folks experiencing neck pain suffer from a tight upper back caused by bad posture. Shadowboxing, heavy bag boxing, and even light sparring can help relieve muscle tension in the back and shoulders, fostering flexibility and leading to pain relief. ",{"type":757,"attrs":19731,"content":19732},{"level":759},[19733],{"text":2245,"type":707},{"type":703,"content":19735},[19736,19738,19744],{"text":19737,"type":707},"Regain your freedom from pain and bad posture this year by training like a fighter! Saying ‘goodbye’ to Tech Neck and ‘hello’ to the best version of you with FightCamp’s at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":912,"type":707,"marks":19739},[19740,19743],{"type":712,"attrs":19741},{"href":916,"uuid":48,"anchor":48,"custom":19742,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":19746},[19747],{"text":1118,"type":707},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":19749,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":19754,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":19755,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":19750,"component":118,"meta_info":19751,"meta_title":7,"block_image":19752,"cover_image":19753,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":19758,"title":19759,"plugin":43,"description":19760},"35200bda-fa79-43df-8b93-539c1fb3cc2c","Knocking Out Tech Neck | FightCamp","Find out at FightCamp how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Start moving your body!",{"id":19762,"alt":19763,"name":7,"focus":7,"title":19763,"filename":19764,"copyright":7,"fieldtype":50,"is_external_url":9},6919189,"FightCamp - Knocking Out Tech Neck","https://a.storyblok.com/f/115220/2400x990/3162eaf021/knocking-out-tech-neck.png","Find out how boxing can be one of the ways you can correct and prevent the aches and pains of Tech Neck. Break free from your device and start moving your body.",[],"knocking-out-tech-neck","blogs/knocking-out-tech-neck",-5620,[949],"b1f2a19a-c7be-40f8-9ae9-a9538bd6d6fd",[],{"name":19774,"created_at":19775,"published_at":19776,"updated_at":19777,"id":19778,"uuid":19779,"content":19780,"slug":20085,"full_slug":20086,"sort_by_date":48,"position":20087,"tag_list":20088,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":20089,"first_published_at":19776,"release_id":48,"lang":60,"path":3898,"alternates":20090,"default_full_slug":48,"translated_slugs":48},"Multi-Station Boxing Stands: The Benefits and Uses","2023-01-18T18:40:55.554Z","2023-01-21T01:53:57.391Z","2023-01-21T01:53:57.416Z",248884213,"e73d7433-20e1-47bd-83cf-59f1573bc946",{"_uid":19781,"faqs":19782,"title":19774,"topic":19807,"author":698,"content":19822,"category":20067,"schedule":19756,"component":934,"meta_info":20075,"cover_image":20079,"description":20083,"contributors":20084},"41a9f865-eeb9-436e-9f70-0020662b3f90",[19783,19787,19791,19795,19799,19803],{"_uid":19784,"answer":19785,"question":19786,"component":670},"22eec8a7-5ec2-495c-b447-2e3826c639fc","Similar to what the name implies, a multi-station boxing stand is a piece of boxing equipment that allows the trainee to utilize multiple types of boxing equipment built into a single unit. While there are numerous versions of these stands available, most are based around a 2-in-1 (dual station boxing stand) or 3-in-1 system. Regardless of the overall number of different exercise equipment built into them, all will offer a heavy bag, a speed bag, and potentially a reflex bag station. ","What is a Multi-Station Boxing Stand?",{"_uid":19788,"answer":19789,"question":19790,"component":670},"0cfdb8fb-c6dc-42e5-bc3c-3ab8af74805d","One of the best reasons to get a multi-station boxing stand is that you do not have to be a professional boxer to own one. Everyone from the professional athlete, to fitness enthusiast, all the way down to the new beginner can use and benefit from using a multi-station boxing stand. ","Who Would Use a Multi-Station Boxing Stand?",{"_uid":19792,"answer":19793,"question":19794,"component":670},"897bfa54-3ff1-4ebb-9921-71e4e7515bd8","Most multi-boxing stand units will feature multiple bags, this lets the user work on their power punching, through the use of the heavy bag, as well as improving their speed through the use of the speed bag. If the system you use has more than three stations and comes with a pull-up and dip station, you could use it for strength training as well. \n\nHere are some of the main uses:\n-Improve power and speed punching\n-Refine all types of combat fighting strikes:\n-Boxing\n-Kickboxing\n-Muay Thai\n-Combo training utilizing bodyweight exercises and striking movements","What are some uses for a multi-boxing stand?",{"_uid":19796,"answer":19797,"question":19798,"component":670},"f8634fe0-b052-4e13-93f3-4d8230c5d397","Similar to multiple uses of a free-standing punching bag stand, there are numerous benefits to using a multi-punching bag stand. \n\n-Space saving\n-Combines multiple pieces of equipment into one\n-Ability to workout at home\n-No traveling to the gym\n-No judgment from other gymgoers\n-Improve striking technique\n-Improve striking power, accuracy, and speed\n-Improve cardiovascular fitness\n-Enhance muscular strength and endurance\n-Blast body fat","What are the benefits of using a multi-boxing bag stand?",{"_uid":19800,"answer":19801,"question":19802,"component":670},"1d5a79a8-d524-403d-8c8f-d212ae51b55b","Realistically this is trying to compare apples to oranges, as both have their benefits. The downside to a multi-boxing stand is the higher cost and would require more space, which is why a free-standing punching bag may be more appealing to some. ","Is a free-standing punching bag better than a multi-boxing stand?",{"_uid":19804,"answer":19805,"question":19806,"component":670},"ba4964cc-2a86-47ff-94fe-04b30c02fd9e","Multi-station boxing stands combine multiple pieces of boxing equipment into a single unit, which can save you space depending on the system. Choosing a multiple boxing bag stand can reduce the number of pieces of boxing equipment you’ll need while allowing you to maximize the type of training you perform for any given workout. ","How Do I Maximize Space in My Home Gym?",{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":19808,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":19820,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":19821,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":37,"name":38,"category":19809,"component":39,"meta_info":19817,"block_image":19818,"cover_image":19819,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":19810,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":19815,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":19816,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":19811,"component":118,"meta_info":19812,"meta_title":123,"block_image":19813,"cover_image":19814,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":41,"title":42,"plugin":43,"description":44},{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":19823},[19824,19847,19851,19868,19871,19875,19878,19883,19891,19929,19934,19948,20014,20019,20024,20037,20048,20052,20056,20060,20064],{"type":703,"content":19825},[19826,19828,19836,19838,19845],{"text":19827,"type":707},"Boxing workouts offer some of the best all-around, total-body workouts. Whether you're trying to crush half a thousand ",{"text":19829,"type":707,"marks":19830},"calories",[19831,19835],{"type":712,"attrs":19832},{"href":19833,"uuid":48,"anchor":48,"custom":19834,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study/",{},{"type":718},{"text":19837,"type":707}," in a single boxing session or you're trying to get ",{"text":19839,"type":707,"marks":19840},"toned and lean",[19841,19844],{"type":712,"attrs":19842},{"href":9547,"uuid":48,"anchor":48,"custom":19843,"target":716,"linktype":13},{},{"type":718},{"text":19846,"type":707},", there is no type of fitness goal that boxing cannot help you accomplish. Some of the best ways to efficiently ensure you get the most from your boxing training is having a system that offers multiple training opportunities like a multi-station boxing stand. ",{"type":757,"attrs":19848,"content":19849},{"level":759},[19850],{"text":19786,"type":707},{"type":1221,"attrs":19852},{"id":19853,"body":19854},"be3a5408-d1eb-4cf1-9f12-0c668683d524",[19855],{"url":19856,"_uid":19857,"image":19858,"component":1233,"copyright_details":19862},{"id":7,"url":7,"linktype":13,"fieldtype":14,"cached_url":7},"i-17af7a53-a003-4fdb-b5e5-97dfded48ba0",{"id":19859,"alt":19860,"name":7,"focus":7,"title":19860,"filename":19861,"copyright":7,"fieldtype":50,"is_external_url":9},6943880,"FightCamp - Multi-Station Boxing Stand Benefits & Uses","https://a.storyblok.com/f/115220/1100x1100/27e133f6db/multi-station-boxing-stand.png",[19863],{"_uid":19864,"link":19865,"title":19867,"component":15590},"dcb0aaec-343b-4524-b4b3-7e85beb44b3e",{"id":7,"url":19866,"target":716,"linktype":13,"fieldtype":14,"cached_url":19866},"https://www.profightshop.com/boxing-mma-deluxe-triple-station-combo/","Pro Fight Shop",{"type":703,"content":19869},[19870],{"text":19785,"type":707},{"type":757,"attrs":19872,"content":19873},{"level":759},[19874],{"text":19790,"type":707},{"type":703,"content":19876},[19877],{"text":19789,"type":707},{"type":757,"attrs":19879,"content":19880},{"level":759},[19881],{"text":19882,"type":707},"Multi-Boxing Stand Uses",{"type":703,"content":19884},[19885,19887,19888,19889],{"text":19886,"type":707},"Most multi-boxing stand units will feature multiple bags, this lets the user work on their power punching, through the use of the heavy bag, as well as improving their speed through the use of the speed bag. If the system you use has more than three stations and comes with a pull-up and dip station, you could use it for strength training as well. ",{"type":2373},{"type":2373},{"text":19890,"type":707},"Here are some of the main uses:",{"type":828,"content":19892},[19893,19899,19923],{"type":831,"content":19894},[19895],{"type":703,"content":19896},[19897],{"text":19898,"type":707},"Improve power and speed punching",{"type":831,"content":19900},[19901,19905],{"type":703,"content":19902},[19903],{"text":19904,"type":707},"Refine all types of combat fighting strikes:",{"type":828,"content":19906},[19907,19912,19917],{"type":831,"content":19908},[19909],{"type":703,"content":19910},[19911],{"text":187,"type":707},{"type":831,"content":19913},[19914],{"type":703,"content":19915},[19916],{"text":159,"type":707},{"type":831,"content":19918},[19919],{"type":703,"content":19920},[19921],{"text":19922,"type":707},"Muay Thai",{"type":831,"content":19924},[19925],{"type":703,"content":19926},[19927],{"text":19928,"type":707},"Combo training utilizing bodyweight exercises and striking movements",{"type":757,"attrs":19930,"content":19931},{"level":759},[19932],{"text":19933,"type":707},"Benefits of Using a Multi-Boxing Bag Stand",{"type":703,"content":19935},[19936,19938,19946],{"text":19937,"type":707},"Similar to multiple uses of a free-standing punching bag stand, there are ",{"text":19939,"type":707,"marks":19940},"numerous benefits",[19941,19945],{"type":712,"attrs":19942},{"href":19943,"uuid":48,"anchor":48,"custom":19944,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/the-benefits-of-kicking-a-punching-bag/",{},{"type":718},{"text":19947,"type":707}," to using a multi-punching bag stand. ",{"type":828,"content":19949},[19950,19964,19984,19990,19996,20002,20008],{"type":831,"content":19951},[19952,19956],{"type":703,"content":19953},[19954],{"text":19955,"type":707},"Space saving",{"type":828,"content":19957},[19958],{"type":831,"content":19959},[19960],{"type":703,"content":19961},[19962],{"text":19963,"type":707},"Combines multiple pieces of equipment into one",{"type":831,"content":19965},[19966,19970],{"type":703,"content":19967},[19968],{"text":19969,"type":707},"Ability to workout at home",{"type":828,"content":19971},[19972,19978],{"type":831,"content":19973},[19974],{"type":703,"content":19975},[19976],{"text":19977,"type":707},"No traveling to the gym",{"type":831,"content":19979},[19980],{"type":703,"content":19981},[19982],{"text":19983,"type":707},"No judgment from other gymgoers",{"type":831,"content":19985},[19986],{"type":703,"content":19987},[19988],{"text":19989,"type":707},"Improve striking technique",{"type":831,"content":19991},[19992],{"type":703,"content":19993},[19994],{"text":19995,"type":707},"Improve striking power, accuracy, and speed",{"type":831,"content":19997},[19998],{"type":703,"content":19999},[20000],{"text":20001,"type":707},"Improve cardiovascular fitness",{"type":831,"content":20003},[20004],{"type":703,"content":20005},[20006],{"text":20007,"type":707},"Enhance muscular strength and endurance",{"type":831,"content":20009},[20010],{"type":703,"content":20011},[20012],{"text":20013,"type":707},"Blast body fat",{"type":757,"attrs":20015,"content":20016},{"level":759},[20017],{"text":20018,"type":707},"At-Home Boxing Training ",{"type":757,"attrs":20020,"content":20021},{"level":819},[20022],{"text":20023,"type":707},"Is a Standing Punching Bag Better?",{"type":703,"content":20025},[20026,20028,20035],{"text":20027,"type":707},"Realistically this is trying to compare apples to oranges, as both have their benefits. The downside to a multi-boxing stand is the higher cost and would require more space, which is why a ",{"text":20029,"type":707,"marks":20030},"free-standing punching bag",[20031,20034],{"type":712,"attrs":20032},{"href":916,"uuid":48,"anchor":48,"custom":20033,"target":716,"linktype":13},{},{"type":718},{"text":20036,"type":707}," may be more appealing to some. ",{"type":1221,"attrs":20038},{"id":19853,"body":20039},[20040],{"url":20041,"_uid":20042,"image":20043,"component":1233,"copyright_details":20047},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-e8a64fe8-415f-4af5-ba25-7305bd633725",{"id":20044,"alt":20045,"name":7,"focus":7,"title":20045,"filename":20046,"copyright":7,"fieldtype":50,"is_external_url":9},6943879,"FightCamp - Free-Standing Heavy Bag","https://a.storyblok.com/f/115220/1100x1100/06e37ec6ed/fightcamp-free-standing-heavy_bag.png",[],{"type":757,"attrs":20049,"content":20050},{"level":819},[20051],{"text":19806,"type":707},{"type":703,"content":20053},[20054],{"text":20055,"type":707},"Multi-station boxing stands combine multiple pieces of boxing equipment into a single unit, and although it's not the same compact footprint as a free-standing bag, it can still save you space depending on the system. Choosing a multiple boxing bag stand can reduce the number of pieces of boxing equipment you’ll need while allowing you to maximize the type of training you perform for any given workout. ",{"type":757,"attrs":20057,"content":20058},{"level":759},[20059],{"text":2245,"type":707},{"type":703,"content":20061},[20062],{"text":20063,"type":707},"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. FightCamp 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":703,"content":20065},[20066],{"text":1118,"type":707},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":20068,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":20073,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":20074,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":20069,"component":118,"meta_info":20070,"meta_title":123,"block_image":20071,"cover_image":20072,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":20076,"title":20077,"plugin":43,"description":20078},"6c52818e-d5ee-46f3-a5e6-ebf8b0b811f8","Multi-Station Boxing Stands: Benefits and Uses | FightCamp","Boxing equipment like boxing gloves, wraps, and a punching bag are necessary for proper training. FightCamp explains if a multi-station stand can help too.",{"id":20080,"alt":20081,"name":7,"focus":7,"title":20081,"filename":20082,"copyright":7,"fieldtype":50,"is_external_url":9},6919145,"FightCamp - The benefits and uses of multi-station boxing stands","https://a.storyblok.com/f/115220/2400x990/097c673771/multi-station-boxing-stands-the-benefits-and-uses.png","Having the essential boxing equipment like boxing gloves and a punching bag are necessary, but can a multi-station boxing stand help with training too?",[],"multi-station-boxing-stands-benefits-and-uses","blogs/multi-station-boxing-stands-benefits-and-uses",-5610,[949],"e8fded93-6f2c-4f4d-8e24-9b9cace43782",[],{"name":20092,"created_at":20093,"published_at":20094,"updated_at":20095,"id":20096,"uuid":20097,"content":20098,"slug":20299,"full_slug":20300,"sort_by_date":48,"position":20301,"tag_list":20302,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":20303,"first_published_at":20304,"release_id":48,"lang":60,"path":954,"alternates":20305,"default_full_slug":48,"translated_slugs":48},"Top 6 Tips to Improve Your Sleep Hygiene","2023-01-19T18:15:13.518Z","2023-01-27T16:51:04.526Z","2023-01-27T16:51:04.548Z",249729360,"4402b74a-dc18-4d2e-a130-7eddcab5350f",{"_uid":20099,"faqs":20100,"title":20092,"topic":20109,"author":17011,"content":20124,"category":20281,"schedule":18058,"component":934,"meta_info":20289,"cover_image":20293,"description":20297,"contributors":20298},"c9eaadaa-20d1-4fc9-9b35-4d7c4da0a1e1",[20101,20105],{"_uid":20102,"answer":20103,"question":20104,"component":670},"3a256f4d-8084-408a-adae-88d08cac30a0","Sleep hygiene consists of habits you use daily for great sleep at night and to feel alert and rejuvenated during the day. You will benefit from implementing good sleep hygiene habits to improve sleep quality night after night. With the rise in sleep deprivation in teens and adults, continuous stimulation, it's an excellent way to recharge your \"life battery\" by getting proper sleep.","What is Sleep Hygiene?",{"_uid":20106,"answer":20107,"question":20108,"component":670},"971c8f39-4e5d-44b4-a3aa-a8bb6d64baa2","1. Establish a Regular Bedtime Routine \nCreate a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.\n\n2. Be Cool and Calm\nYour sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to sleep experts, but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the CDC, \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.\n\n3. Keep it Light Before Bed \nSay no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.\n\n4. Limit Naps During the Day \nNapping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.\n\n5. Avoid Looking at the Clock\nWhen having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.\n\n6. FightCamp First Thing in the Morning \nFor improved sleep, select an aerobic workout in the morning and complete it. Studies have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This pressure to sleep builds up the longer you stay awake and decreases when you sleep.","What are tips for good sleep hygiene?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":20110,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":20122,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":20123,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":20111,"component":39,"meta_info":20119,"block_image":20120,"cover_image":20121,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":20112,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":20117,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":20118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":20113,"component":118,"meta_info":20114,"meta_title":7,"block_image":20115,"cover_image":20116,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":20125},[20126,20131,20135,20139,20142,20147,20152,20156,20161,20185,20190,20194,20199,20203,20208,20212,20217,20250,20255,20259,20269],{"type":757,"attrs":20127,"content":20128},{"level":759},[20129],{"text":20130,"type":707},"Improve Your Sleep Hygiene",{"type":703,"content":20132},[20133],{"text":20134,"type":707},"Sleep is essential for our physical and mental health, but many of us struggle to get enough good quality sleep. Improving your sleep habits can make a big difference if you're having trouble sleeping due to poor sleep hygiene.",{"type":757,"attrs":20136,"content":20137},{"level":759},[20138],{"text":20104,"type":707},{"type":703,"content":20140},[20141],{"text":20103,"type":707},{"type":757,"attrs":20143,"content":20144},{"level":759},[20145],{"text":20146,"type":707},"6 Tips For Good Sleep Hygiene",{"type":757,"attrs":20148,"content":20149},{"level":819},[20150],{"text":20151,"type":707},"1. Establish a Regular Bedtime Routine ",{"type":703,"content":20153},[20154],{"text":20155,"type":707},"Create a consistent sleep schedule which means you follow a relaxing bedtime routine to help your body and mind prepare for sleep. This routine should start at least 60 to 30 minutes before sleep. Start by taking a warm bath or shower, reading a book, or listening to calming music, while turning the lights down or off.",{"type":757,"attrs":20157,"content":20158},{"level":819},[20159],{"text":20160,"type":707},"2. Be Cool and Calm",{"type":703,"content":20162},[20163,20165,20173,20175,20183],{"text":20164,"type":707},"Your sleeping space should be cool, dark, and quiet, so create a sleep-friendly environment with comfortable bedding and a supportive mattress. The ideal temperature in your bedroom should be between 60-67 degrees Fahrenheit, according to ",{"text":20166,"type":707,"marks":20167},"sleep experts",[20168,20172],{"type":712,"attrs":20169},{"href":20170,"uuid":48,"anchor":48,"custom":20171,"target":716,"linktype":13},"https://www.sleepscore.com/blog/how-temperature-affects-sleep/",{},{"type":718},{"text":20174,"type":707},", but ultimately it's essential to choose a comfortable temperature. Avoid using electronics in bed, such as TVs, computers, and smartphones. According to the ",{"text":20176,"type":707,"marks":20177},"CDC",[20178,20182],{"type":712,"attrs":20179},{"href":20180,"uuid":48,"anchor":48,"custom":20181,"target":716,"linktype":13},"https://www.cdc.gov/niosh/emres/longhourstraining/color.html",{},{"type":718},{"text":20184,"type":707},", \"Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep,\" as the blue light from electronics can interfere with your production of melatonin, a hormone that helps regulate your sleep-wake cycle.",{"type":757,"attrs":20186,"content":20187},{"level":819},[20188],{"text":20189,"type":707},"3. Keep it Light Before Bed ",{"type":703,"content":20191},[20192],{"text":20193,"type":707},"Say no to caffeine, alcohol, and large meals before bed. Caffeine can make it hard to fall asleep, and alcohol can make it hard to get good quality sleep, so it's best to avoid them in the hours leading up to bedtime. Similarly, eating a large meal close to bedtime can make it difficult to fall asleep because your body has to digest the food. Instead, try to have your last meal a few hours before going to sleep, and opt for a light, healthy snack if you need something until breakfast.",{"type":757,"attrs":20195,"content":20196},{"level":819},[20197],{"text":20198,"type":707},"4. Limit Naps During the Day ",{"type":703,"content":20200},[20201],{"text":20202,"type":707},"Napping can make it harder to fall asleep at night, so try to limit naps to no more than 30 minutes during the day. If you feel drowsy during the day, it's better to take a short walk or do some light exercise to boost your energy levels than to nap.",{"type":757,"attrs":20204,"content":20205},{"level":819},[20206],{"text":20207,"type":707},"5. Avoid Looking at the Clock",{"type":703,"content":20209},[20210],{"text":20211,"type":707},"When having trouble falling asleep or staying asleep, avoid looking at the clock, as this can cause anxiety and make it even harder to fall asleep. Instead, focus on relaxing and clearing your mind, and try to get up and do something calming if you cannot fall asleep after a reasonable amount of time.",{"type":757,"attrs":20213,"content":20214},{"level":819},[20215],{"text":20216,"type":707},"6. FightCamp First Thing in the Morning ",{"type":703,"content":20218},[20219,20221,20229,20231,20238,20240,20248],{"text":20220,"type":707},"For ",{"text":20222,"type":707,"marks":20223},"improved sleep",[20224,20228],{"type":712,"attrs":20225},{"href":20226,"uuid":48,"anchor":48,"custom":20227,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-working-out-can-improve-your-sleep/",{},{"type":718},{"text":20230,"type":707},", select an aerobic workout in the morning and complete it. ",{"text":17267,"type":707,"marks":20232},[20233,20237],{"type":712,"attrs":20234},{"href":20235,"uuid":48,"anchor":48,"custom":20236,"target":716,"linktype":13},"https://thesleepdoctor.com/exercise/",{},{"type":718},{"text":20239,"type":707}," have found that exercising when you wake up can help you fall asleep better and improve your sleep quality. Every day you wake up, your body starts building up \"pressure to sleep\" or a homeostatic sleep drive. The more physically or cognitively demanding activities you experience, the more sleep you will need. This ",{"text":20241,"type":707,"marks":20242},"pressure to sleep",[20243,20247],{"type":712,"attrs":20244},{"href":20245,"uuid":48,"anchor":48,"custom":20246,"target":716,"linktype":13},"https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/11.html",{},{"type":718},{"text":20249,"type":707}," builds up the longer you stay awake and decreases when you sleep.",{"type":757,"attrs":20251,"content":20252},{"level":759},[20253],{"text":20254,"type":707},"Train Like a Fighter, Sleep Like a Baby",{"type":703,"content":20256},[20257],{"text":20258,"type":707},"In addition to these sleep hygiene tips, it's also important to avoid using your bed for activities other than sleep. Your bed should be a place associated with sleep, so avoid using it for things like watching TV, working, or eating. With these tips, patience, and practice, you can improve your sleep hygiene and get the restful sleep you need.",{"type":703,"content":20260},[20261,20262,20268],{"text":910,"type":707},{"text":912,"type":707,"marks":20263},[20264,20267],{"type":712,"attrs":20265},{"href":916,"uuid":48,"anchor":48,"custom":20266,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":20270},[20271,20273,20279],{"text":20272,"type":707},"As ",{"text":16374,"type":707,"marks":20274},[20275,20278],{"type":712,"attrs":20276},{"href":3989,"uuid":48,"anchor":48,"custom":20277,"target":716,"linktype":13},{},{"type":718},{"text":20280,"type":707}," said - “FightCamp is the next level of training!”",{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":20282,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":20287,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":20288,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":20283,"component":118,"meta_info":20284,"meta_title":7,"block_image":20285,"cover_image":20286,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":20290,"title":20291,"plugin":43,"description":20292},"be205bde-c336-45ce-b6c4-3cb952629abc","Top 6 Tips to Improve Your Sleep Hygiene | FightCamp","Struggle to get quality sleep at night? Time to change your sleeping habits. Follow FightCamp’s 6 tips to improve your sleep hygiene and a good nights rest.",{"id":20294,"alt":20295,"name":7,"focus":7,"title":20295,"filename":20296,"copyright":7,"fieldtype":50,"is_external_url":9},6930639,"FightCamp - Improve Your Sleep Hygiene","https://a.storyblok.com/f/115220/2400x990/c01db6fb27/top-6-tips-to-improve-your-sleep-hygiene.png","Struggle to get quality sleep each night? It’s time to change your sleeping habits. Follow these 6 tips to improve your sleep hygiene and a good nights rest.",[],"top-6-tips-to-improve-your-sleep-hygiene","blogs/top-6-tips-to-improve-your-sleep-hygiene",-5640,[949],"514e9c3e-2d7c-415b-b095-2b3b1ecfd2db","2023-01-19T18:43:46.054Z",[],{"name":20307,"created_at":20308,"published_at":20309,"updated_at":20310,"id":20311,"uuid":20312,"content":20313,"slug":20671,"full_slug":20672,"sort_by_date":48,"position":20673,"tag_list":20674,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":20675,"first_published_at":20676,"release_id":48,"lang":60,"path":2592,"alternates":20677,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":20314,"faqs":20315,"title":20307,"topic":20344,"author":6747,"content":20359,"category":20653,"schedule":19756,"component":934,"meta_info":20661,"cover_image":20665,"description":20669,"contributors":20670},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[20316,20320,20324,20328,20332,20336,20340],{"_uid":20317,"answer":20318,"question":20319,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":20321,"answer":20322,"question":20323,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":20325,"answer":20326,"question":20327,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":20329,"answer":20330,"question":20331,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":20333,"answer":20334,"question":20335,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":20337,"answer":20338,"question":20339,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":20341,"answer":20342,"question":20343,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":20345,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":20357,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":20358,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":20346,"component":39,"meta_info":20354,"block_image":20355,"cover_image":20356,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":20347,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":20352,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":20353,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":20348,"component":118,"meta_info":20349,"meta_title":7,"block_image":20350,"cover_image":20351,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":20360},[20361,20366,20370,20374,20378,20397,20401,20405,20409,20414,20418,20462,20467,20471,20485,20489,20511,20516,20520,20583,20588,20592,20612,20617,20631,20635,20640,20650],{"type":757,"attrs":20362,"content":20363},{"level":759},[20364],{"text":20365,"type":707},"Boxing Terminology",{"type":703,"content":20367},[20368],{"text":20369,"type":707},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":757,"attrs":20371,"content":20372},{"level":759},[20373],{"text":20319,"type":707},{"type":703,"content":20375},[20376],{"text":20377,"type":707},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":828,"content":20379},[20380,20386],{"type":831,"content":20381},[20382],{"type":703,"content":20383},[20384],{"text":20385,"type":707},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":831,"content":20387},[20388],{"type":703,"content":20389},[20390,20392,20395],{"text":20391,"type":707},"Southpaw Stance",{"text":3799,"type":707,"marks":20393},[20394],{"type":3189},{"text":20396,"type":707},"– Standing with your right foot farther out in front than your left foot",{"type":757,"attrs":20398,"content":20399},{"level":759},[20400],{"text":20323,"type":707},{"type":703,"content":20402},[20403],{"text":20404,"type":707},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":703,"content":20406},[20407],{"text":20408,"type":707},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":757,"attrs":20410,"content":20411},{"level":819},[20412],{"text":20413,"type":707},"Boxing Punches",{"type":703,"content":20415},[20416],{"text":20417,"type":707},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":828,"content":20419},[20420,20426,20432,20438,20444,20450,20456],{"type":831,"content":20421},[20422],{"type":703,"content":20423},[20424],{"text":20425,"type":707},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":831,"content":20427},[20428],{"type":703,"content":20429},[20430],{"text":20431,"type":707},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":831,"content":20433},[20434],{"type":703,"content":20435},[20436],{"text":20437,"type":707},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":831,"content":20439},[20440],{"type":703,"content":20441},[20442],{"text":20443,"type":707},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":831,"content":20445},[20446],{"type":703,"content":20447},[20448],{"text":20449,"type":707},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":831,"content":20451},[20452],{"type":703,"content":20453},[20454],{"text":20455,"type":707},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":831,"content":20457},[20458],{"type":703,"content":20459},[20460],{"text":20461,"type":707},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":757,"attrs":20463,"content":20464},{"level":819},[20465],{"text":20466,"type":707},"Boxing Movements",{"type":703,"content":20468},[20469],{"text":20470,"type":707},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":828,"content":20472},[20473,20479],{"type":831,"content":20474},[20475],{"type":703,"content":20476},[20477],{"text":20478,"type":707},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":831,"content":20480},[20481],{"type":703,"content":20482},[20483],{"text":20484,"type":707},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":703,"content":20486},[20487],{"text":20488,"type":707},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":828,"content":20490},[20491,20505],{"type":831,"content":20492},[20493],{"type":703,"content":20494},[20495,20503],{"text":20496,"type":707,"marks":20497},"Shoulder Roll",[20498,20502],{"type":712,"attrs":20499},{"href":20500,"uuid":48,"anchor":48,"custom":20501,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":718},{"text":20504,"type":707}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":831,"content":20506},[20507],{"type":703,"content":20508},[20509],{"text":20510,"type":707},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":757,"attrs":20512,"content":20513},{"level":819},[20514],{"text":20515,"type":707},"Boxing Training",{"type":703,"content":20517},[20518],{"text":20519,"type":707},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":10956,"attrs":20521,"content":20523},{"order":20522},{"order":10958},[20524,20530,20536,20550,20563],{"type":831,"content":20525},[20526],{"type":703,"content":20527},[20528],{"text":20529,"type":707},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":831,"content":20531},[20532],{"type":703,"content":20533},[20534],{"text":20535,"type":707},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":831,"content":20537},[20538],{"type":703,"content":20539},[20540,20548],{"text":20541,"type":707,"marks":20542},"Mittwork",[20543,20547],{"type":712,"attrs":20544},{"href":20545,"uuid":48,"anchor":48,"custom":20546,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":718},{"text":20549,"type":707}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":831,"content":20551},[20552],{"type":703,"content":20553},[20554,20561],{"text":18971,"type":707,"marks":20555},[20556,20560],{"type":712,"attrs":20557},{"href":20558,"uuid":48,"anchor":48,"custom":20559,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":718},{"text":20562,"type":707}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":831,"content":20564},[20565],{"type":703,"content":20566},[20567,20573,20575,20581],{"text":7474,"type":707,"marks":20568},[20569,20572],{"type":712,"attrs":20570},{"href":7498,"uuid":48,"anchor":48,"custom":20571,"target":716,"linktype":13},{},{"type":718},{"text":20574,"type":707}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":15802,"type":707,"marks":20576},[20577,20580],{"type":712,"attrs":20578},{"href":7498,"uuid":48,"anchor":48,"custom":20579,"target":716,"linktype":13},{},{"type":718},{"text":20582,"type":707}," to add to your boxer training.",{"type":757,"attrs":20584,"content":20585},{"level":819},[20586],{"text":20587,"type":707},"Heavy Bag Training",{"type":703,"content":20589},[20590],{"text":20591,"type":707},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":828,"content":20593},[20594,20600,20606],{"type":831,"content":20595},[20596],{"type":703,"content":20597},[20598],{"text":20599,"type":707},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":831,"content":20601},[20602],{"type":703,"content":20603},[20604],{"text":20605,"type":707},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":831,"content":20607},[20608],{"type":703,"content":20609},[20610],{"text":20611,"type":707},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":757,"attrs":20613,"content":20614},{"level":819},[20615],{"text":20616,"type":707},"Recovery",{"type":703,"content":20618},[20619,20621,20629],{"text":20620,"type":707},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":20622,"type":707,"marks":20623},"interview with FightCamp Trainer Coach PJ",[20624,20628],{"type":712,"attrs":20625},{"href":20626,"uuid":48,"anchor":48,"custom":20627,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":718},{"text":20630,"type":707},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":703,"content":20632},[20633],{"text":20634,"type":707},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":757,"attrs":20636,"content":20637},{"level":759},[20638],{"text":20639,"type":707},"Talk and Train Like a Fighter",{"type":703,"content":20641},[20642,20643,20649],{"text":910,"type":707},{"text":912,"type":707,"marks":20644},[20645,20648],{"type":712,"attrs":20646},{"href":916,"uuid":48,"anchor":48,"custom":20647,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":20651},[20652],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":20654,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":20659,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":20660,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":20655,"component":118,"meta_info":20656,"meta_title":7,"block_image":20657,"cover_image":20658,"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":20662,"title":20663,"plugin":43,"description":20664},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":20666,"alt":20667,"name":7,"focus":7,"title":20667,"filename":20668,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[949],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":20679,"created_at":20680,"published_at":20681,"updated_at":20682,"id":20683,"uuid":20684,"content":20685,"slug":20965,"full_slug":20966,"sort_by_date":48,"position":20967,"tag_list":20968,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":20969,"first_published_at":20970,"release_id":48,"lang":60,"path":1144,"alternates":20971,"default_full_slug":48,"translated_slugs":48},"How to Set Up Your FightCamp Gym in a Small Space","2023-01-18T17:21:52.814Z","2023-01-25T15:08:48.397Z","2023-01-25T15:08:48.430Z",248853176,"5c8805d7-0306-4a6c-9f8c-a3373da27353",{"_uid":20686,"faqs":20687,"title":20679,"topic":20696,"author":698,"content":20711,"category":20948,"schedule":20956,"component":934,"meta_info":20957,"cover_image":20960,"description":20963,"contributors":20964},"6bc417ac-8ae3-4912-8840-52d50571f615",[20688,20692],{"_uid":20689,"answer":20690,"question":20691,"component":670},"3fb24146-b763-4e47-8035-92d160057a9a","-Think Creatively and Combine\nWhen living in a smaller-sized living space, you have to get creative in making an at-home gym work. Sometimes that means taking an already existing space and sharing it with your gym space. Have an extra couple of square feet in the dining room or home office? Try setting up your bag in the corner of the room. Another option is to set up your home gym in your bedroom. Yes, there are actually quite a few benefits in doing so, too! \n\n-Make the Illusion of Space\nAdd a full-sized standing mirror (either leaning or mounted on the wall) in your workout space to be able to fully fine-tune your striking technique and also “add in” some additional perceived space. \n\n-Minimal Materials\nLiving in a small space, every square inch of free space is precious. One of the best things you can do from a material collection standpoint is to keep things simple with only owning the fitness equipment you truly need. \n\n-Create a Portable Gym\nHave a spare closet with not much going on with it? Convert it into a storage space for your boxing equipment. When it's time to work out, bring your equipment into any open space, crush your workout, put it back in the closet; rinse and repeat. \n\n*Depending on your floor - use furniture sliders to easily transport your FightCamp standing bag between workouts\n\n-Form and Function\nWhen considering a workout space, always think about the form and function of the space, as well as the equipment that you are going to be using. Setting up shop near a corner of the room offers you the ability to use additional space in the vertical realm. Adding shelves, hooks, and decorative storage items like baskets gives your storage opportunities with your accessory workout equipment. ","How do you setup a gym in a small space?",{"_uid":20693,"answer":20694,"question":20695,"component":670},"15da361d-0619-40c5-b408-030769f94634","Here is a checklist for making a great, yet simple FightCamp at-home gym.\n\n-Free-standing heavy bag\n-Boxing gloves\n-Hand wraps\n-Jump rope\n-Yoga mat\n-Resistance bands","What boxing equipment should you have for your home gym?",{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":20697,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":20709,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":20710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":622,"name":623,"category":20698,"component":39,"meta_info":20706,"block_image":20707,"cover_image":20708,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":20699,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":20704,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":20705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":20700,"component":118,"meta_info":20701,"block_image":20702,"cover_image":20703,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":625,"title":626,"plugin":43,"description":627},{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":20712},[20713,20727,20731,20744,20749,20754,20768,20773,20777,20782,20786,20824,20829,20833,20837,20842,20846,20858,20863,20867,20917,20921,20926,20930,20935,20945],{"type":703,"content":20714},[20715,20717,20725],{"text":20716,"type":707},"There are numerous benefits and reasons why investing in an ",{"text":20718,"type":707,"marks":20719},"at-home boxing system",[20720,20724],{"type":712,"attrs":20721},{"href":20722,"uuid":48,"anchor":48,"custom":20723,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/fight-camps-how-to-train-like-a-pro-boxer-at-home/",{},{"type":718},{"text":20726,"type":707}," or gym would be a great opportunity. Regardless if you are a seasoned pro or a boxing newbie, at-home gyms are a great place to start to truly transform your fitness journey. ",{"type":703,"content":20728},[20729],{"text":20730,"type":707},"Building a home gym in a smaller space is one that will take some planning and creativity, especially if you live in an apartment, condo, studio, or a smaller house, but it can be done and you can still reach your fitness goals. ",{"type":703,"content":20732},[20733,20735,20742],{"text":20734,"type":707},"We’ve put together some tips on how to create a ",{"text":20736,"type":707,"marks":20737},"FightCamp home gym",[20738,20741],{"type":712,"attrs":20739},{"href":10665,"uuid":48,"anchor":48,"custom":20740,"target":716,"linktype":13},{},{"type":718},{"text":20743,"type":707}," in a limited amount of space. ",{"type":757,"attrs":20745,"content":20746},{"level":759},[20747],{"text":20748,"type":707},"Tips for Setting Up FightCamp in a Small Space",{"type":757,"attrs":20750,"content":20751},{"level":819},[20752],{"text":20753,"type":707},"Think Creatively and Combine",{"type":703,"content":20755},[20756,20758,20766],{"text":20757,"type":707},"When living in a smaller-sized living space, you have to get creative in making an at-home gym work. Sometimes that means taking an already existing space and sharing it with your gym space. Have an extra couple of square feet in the dining room or home office? Try setting up your bag in the corner of the room. Another option is to set up your home gym in your bedroom. Yes, there are actually ",{"text":20759,"type":707,"marks":20760},"quite a few benefits",[20761,20765],{"type":712,"attrs":20762},{"href":20763,"uuid":48,"anchor":48,"custom":20764,"target":716,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-build-your-home-gym-in-the-bedroom",{},{"type":718},{"text":20767,"type":707}," in doing so, too! ",{"type":757,"attrs":20769,"content":20770},{"level":819},[20771],{"text":20772,"type":707},"Make the Illusion of Space",{"type":703,"content":20774},[20775],{"text":20776,"type":707},"Add a full-sized standing mirror (either leaning or mounted on the wall) in your workout space to be able to fully fine-tune your striking technique and also “add in” some additional perceived space. ",{"type":757,"attrs":20778,"content":20779},{"level":819},[20780],{"text":20781,"type":707},"Minimal Materials",{"type":703,"content":20783},[20784],{"text":20785,"type":707},"Living in a small space, every square inch of free space is precious. One of the best things you can do from a material collection standpoint is to keep things simple with only owning the fitness equipment you truly need. Here is our checklist for making a great, yet simple FightCamp at-home gym.",{"type":828,"content":20787},[20788,20794,20800,20806,20812,20818],{"type":831,"content":20789},[20790],{"type":703,"content":20791},[20792],{"text":20793,"type":707},"Free-standing heavy bag",{"type":831,"content":20795},[20796],{"type":703,"content":20797},[20798],{"text":20799,"type":707},"Boxing gloves",{"type":831,"content":20801},[20802],{"type":703,"content":20803},[20804],{"text":20805,"type":707},"Hand wraps",{"type":831,"content":20807},[20808],{"type":703,"content":20809},[20810],{"text":20811,"type":707},"Jump rope",{"type":831,"content":20813},[20814],{"type":703,"content":20815},[20816],{"text":20817,"type":707},"Yoga mat",{"type":831,"content":20819},[20820],{"type":703,"content":20821},[20822],{"text":20823,"type":707},"Resistance bands",{"type":757,"attrs":20825,"content":20826},{"level":819},[20827],{"text":20828,"type":707},"Create a Portable Gym",{"type":703,"content":20830},[20831],{"text":20832,"type":707},"Have a spare closet with not much going on with it? Convert it into a storage space for your boxing equipment. When it's time to work out, bring your equipment into any open space, crush your workout, put it back in the closet; rinse and repeat. ",{"type":703,"content":20834},[20835],{"text":20836,"type":707},"*Depending on your floor - use furniture sliders to easily transport your FightCamp standing bag between workouts",{"type":757,"attrs":20838,"content":20839},{"level":819},[20840],{"text":20841,"type":707},"Form and Function",{"type":703,"content":20843},[20844],{"text":20845,"type":707},"When considering a workout space, always think about the form and function of the space, as well as the equipment that you are going to be using. Setting up shop near a corner of the room offers you the ability to use additional space in the vertical realm. Adding shelves, hooks, and decorative storage items like baskets gives your storage opportunities with your accessory workout equipment. ",{"type":1221,"attrs":20847},{"id":20848,"body":20849},"d1fd9b7d-6624-4dd8-a437-a74ae86d4e85",[20850],{"_uid":20851,"link":20852,"image":20854,"title":20856,"component":2675},"i-c3cc7ec7-77c0-4d71-939a-417920cdea69",{"id":7,"url":20853,"target":716,"linktype":13,"fieldtype":14,"cached_url":20853},"https://www.instagram.com/p/CPLoqI6lIVv/",{"id":20855,"alt":20856,"name":7,"focus":7,"title":20856,"filename":20857,"copyright":7,"fieldtype":50,"is_external_url":9},6917782,"FightCamp Gym for Small Spaces","https://a.storyblok.com/f/115220/1244x700/71cebf2343/fightcamp-gym-for-small-spaces.png",{"type":757,"attrs":20859,"content":20860},{"level":759},[20861],{"text":20862,"type":707},"Assembling Your FightCamp Bag",{"type":703,"content":20864},[20865],{"text":20866,"type":707},"One of the first things you're going to want to do is to unbox and set up your FightCamp free-standing punching bag. Check out the videos below to help walk you through the entire process.",{"type":828,"content":20868},[20869,20881,20893,20905],{"type":831,"content":20870},[20871],{"type":703,"content":20872},[20873],{"text":20874,"type":707,"marks":20875},"What's The Best Way To Fill A Freestanding Heavy Bag?",[20876,20880],{"type":712,"attrs":20877},{"href":20878,"uuid":48,"anchor":48,"custom":20879,"target":716,"linktype":13},"https://youtu.be/vVKr-oKaLe4",{},{"type":718},{"type":831,"content":20882},[20883],{"type":703,"content":20884},[20885],{"text":20886,"type":707,"marks":20887},"Freestanding Heavy Bag Assembly Guide",[20888,20892],{"type":712,"attrs":20889},{"href":20890,"uuid":48,"anchor":48,"custom":20891,"target":716,"linktype":13},"https://youtu.be/5s-2veh0mN0",{},{"type":718},{"type":831,"content":20894},[20895],{"type":703,"content":20896},[20897],{"text":20898,"type":707,"marks":20899},"Step by Step Guide To Building Your Heavy Bag Ring",[20900,20904],{"type":712,"attrs":20901},{"href":20902,"uuid":48,"anchor":48,"custom":20903,"target":716,"linktype":13},"https://youtu.be/4jdItizZ2Zg",{},{"type":718},{"type":831,"content":20906},[20907],{"type":703,"content":20908},[20909],{"text":20910,"type":707,"marks":20911},"Step-by-Step Guide To Building Interlocking Workout Tiles",[20912,20916],{"type":712,"attrs":20913},{"href":20914,"uuid":48,"anchor":48,"custom":20915,"target":716,"linktype":13},"https://youtu.be/8ubDeMRYc4o",{},{"type":718},{"type":703,"content":20918},[20919],{"text":20920,"type":707},"Note: We recommend holding off on filling your base until you determine the end location of where the bag will stay.",{"type":757,"attrs":20922,"content":20923},{"level":759},[20924],{"text":20925,"type":707},"Small Space, No Problem",{"type":703,"content":20927},[20928],{"text":20929,"type":707},"Ultimately, you do not need to have tons of extra space or rooms in order to make your at-home gym work. Using the tips we outlined above, along with a little creativity and planning, you can work out even in the smallest of spaces.",{"type":757,"attrs":20931,"content":20932},{"level":759},[20933],{"text":20934,"type":707},"Train Like a Fighter No Matter How Big or Small Your Gym Is",{"type":703,"content":20936},[20937,20938,20944],{"text":910,"type":707},{"text":912,"type":707,"marks":20939},[20940,20943],{"type":712,"attrs":20941},{"href":916,"uuid":48,"anchor":48,"custom":20942,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":20946},[20947],{"text":1118,"type":707},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":20949,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":20954,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":20955,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":20950,"component":118,"meta_info":20951,"block_image":20952,"cover_image":20953,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],"2023-01-21 00:00",{"_uid":20958,"title":20679,"plugin":43,"description":20959},"f47d321c-7dd6-42da-9d8d-9be3bef1995a","You shouldn’t have to compromise your fitness routine due to limited space. Follow our tips on how to setup up your FightCamp gym in a small space.",{"id":20961,"alt":20856,"name":7,"focus":7,"title":20856,"filename":20962,"copyright":7,"fieldtype":50,"is_external_url":9},6917984,"https://a.storyblok.com/f/115220/2400x990/7f52d4586b/how-to-set-up-your-fightcamp-gym-in-a-small-space.png","You shouldn’t have to compromise your fitness routine due to limited space. Follow our tips on how to setup up your FightCamp gym in a small space. ",[],"how-to-set-up-your-fightcamp-gym-in-a-small-space","blogs/how-to-set-up-your-fightcamp-gym-in-a-small-space",-5600,[949],"7d477704-fa16-4aff-8f3f-d7e3f7a5f125","2023-01-19T17:23:59.565Z",[],{"name":20973,"created_at":20974,"published_at":20975,"updated_at":20976,"id":20977,"uuid":20978,"content":20979,"slug":21190,"full_slug":21191,"sort_by_date":48,"position":21192,"tag_list":21193,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":21194,"first_published_at":21195,"release_id":48,"lang":60,"path":954,"alternates":21196,"default_full_slug":48,"translated_slugs":48},"Gua Sha Therapy Muscle Scraping for Training Recovery","2023-01-16T16:28:17.251Z","2023-01-21T01:58:02.186Z","2023-01-21T01:58:02.241Z",247279946,"a4472402-ca25-4bf5-ad23-441b63d7c7d0",{"_uid":20980,"faqs":20981,"title":20973,"topic":21014,"author":3174,"content":21029,"category":21172,"schedule":20956,"component":934,"meta_info":21180,"cover_image":21184,"description":21188,"contributors":21189},"cb154773-a461-4e7f-8fa3-509a355410cd",[20982,20986,20990,20994,20998,21002,21006,21010],{"_uid":20983,"answer":20984,"question":20985,"component":670},"e4e6bd56-39cb-4f07-9790-fc25f3037e94","A traditional Chinese medicine, Gua (meaning scrape) and Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.","What is Gua Sha Therapy?",{"_uid":20987,"answer":20988,"question":20989,"component":670},"f5381231-d994-498e-bd35-465b435755d6","The benefits of muscle scraping therapy are:\n-Improves blood circulation\n-Increases range of motion in the muscle\n-Relieves muscle pain or stiffness\n-Promotes metabolic cell repair\n-Stimulates muscle healing and recovery","What are the benefits of muscle scraping therapy?",{"_uid":20991,"answer":20992,"question":20993,"component":670},"48f5807a-6fd9-4fd7-8ac2-51b849319d87","The majority of the time muscle scraping should not hurt and would only do so if the practitioner is inexperienced or missed something. A qualified and reputable therapist will not hurt the individual receiving the treatment","Does Muscle Scraping Hurt?",{"_uid":20995,"answer":20996,"question":20997,"component":670},"25e76545-fde5-4a32-a336-05af29569f21","The main reason to implement muscle scraping from a recovery standpoint is actually to produce bodily inflammation. When muscle sites become inflamed, blood flow is amplified to the “injured site” stimulating the healing process and bringing nutrients to help aid in the recovery. This helps speed up recovery faster than the body's own response. ","What is Gua Sha Used for?",{"_uid":20999,"answer":21000,"question":21001,"component":670},"2d8c3dd3-9700-4cdf-8273-93b04d312142","Yes, muscle scraping will leave marks. The Sha of Gua Sha means petechiae, or the small red spots, that appear on the skin are from hemorrhages of the capillaries. This is a natural response from the body and indicates that the inflamed muscled is healing. At times the muscle site can appear to be bruised. A highly trained professional will not do more harm than good. ","Does Muscle Scraping Leave Marks?",{"_uid":21003,"answer":21004,"question":21005,"component":670},"a4e2ae0a-c7e0-41dc-ae49-497b8be02ade","Sometimes what happens to the muscles is that through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.","What's Happening Inside the Muscle During Gua Sha?",{"_uid":21007,"answer":21008,"question":21009,"component":670},"b7a51907-c457-4327-96a9-45c305790c85","The best time to do any type of recovery work, including muscle scraping, is post-workout. Another option would be to do recovery work on rest days as well. ","When is the Right Time to Utilize Muscle Scraping?",{"_uid":21011,"answer":21012,"question":21013,"component":670},"d67378c4-3106-4ff0-bafa-28694ba6ed8b","The main thing that you may notice during a muscle scraping session is a feeling best described as “heat.” The worked-on muscle site is going to feel a lot warmer as blood is flowing to the worked-on muscle, starting the recovery process. Afterward, your muscles may seem a lot looser as well. ","What Does Muscle Scraping Feel Like?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":21015,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":21027,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":21028,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":21016,"component":39,"meta_info":21024,"block_image":21025,"cover_image":21026,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":21017,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":21022,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":21023,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":21018,"component":118,"meta_info":21019,"meta_title":7,"block_image":21020,"cover_image":21021,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":21030},[21031,21035,21048,21052,21066,21071,21103,21107,21110,21114,21117,21121,21124,21128,21132,21136,21139,21143,21146,21151,21155,21159,21169],{"type":703,"content":21032},[21033],{"text":21034,"type":707},"Sometimes foam rolling, massages, and stretching just don't cut it when it comes to muscle recovery, that's where gua sha therapy comes into play. FightCamp Trainer Shanie Smash and our favorite physical therapist Guto Demeski explain what muscle scraping is, what its benefits are, and if this method is worth adding to your recovery routine. ",{"type":1221,"attrs":21036},{"id":21037,"body":21038},"33364d76-077d-411d-996c-9da95986ad05",[21039],{"_uid":21040,"link":21041,"image":21043,"title":21047,"component":2675},"i-33364021-82b0-4262-9e09-38a6a7b82f80",{"id":7,"url":21042,"target":716,"linktype":13,"fieldtype":14,"cached_url":21042},"https://youtu.be/lOA9rPKcLSI",{"id":21044,"alt":21045,"name":7,"focus":7,"title":21045,"filename":21046,"copyright":7,"fieldtype":50,"is_external_url":9},6896955,"FightCamp - Gua Sha Muscle Scraping Therapy","https://a.storyblok.com/f/115220/1244x700/78d2e1d248/gua-sha-therapy-muscle-scraping-fightcamp-smash-or-pass.png","Gua Sha Therapy Muscle Scraping for Training Recovery | FightCamp | SMASH OR PASS",{"type":757,"attrs":21049,"content":21050},{"level":759},[21051],{"text":20985,"type":707},{"type":703,"content":21053},[21054,21056,21064],{"text":21055,"type":707},"A ",{"text":21057,"type":707,"marks":21058},"traditional Chinese medicine",[21059,21063],{"type":712,"attrs":21060},{"href":21061,"uuid":48,"anchor":48,"custom":21062,"target":716,"linktype":13},"https://en.wikipedia.org/wiki/Gua_sha",{},{"type":718},{"text":21065,"type":707},", Gua (meaning scrape) Sha (meaning petechiae - tiny red spots) is a type of muscle therapy that is more commonly known as muscle scraping. It is the art of using hand tools (which come in various shapes and sizes for different purposes to hit different areas and hard-to-reach places) to scrape over people's skin in different areas of muscle tension or tightness.",{"type":757,"attrs":21067,"content":21068},{"level":819},[21069],{"text":21070,"type":707},"Benefits of Muscle Scraping",{"type":828,"content":21072},[21073,21079,21085,21091,21097],{"type":831,"content":21074},[21075],{"type":703,"content":21076},[21077],{"text":21078,"type":707},"Improves blood circulation",{"type":831,"content":21080},[21081],{"type":703,"content":21082},[21083],{"text":21084,"type":707},"Increases range of motion in the muscle",{"type":831,"content":21086},[21087],{"type":703,"content":21088},[21089],{"text":21090,"type":707},"Relieves muscle pain or stiffness",{"type":831,"content":21092},[21093],{"type":703,"content":21094},[21095],{"text":21096,"type":707},"Promotes metabolic cell repair",{"type":831,"content":21098},[21099],{"type":703,"content":21100},[21101],{"text":21102,"type":707},"Stimulates muscle healing and recovery",{"type":757,"attrs":21104,"content":21105},{"level":759},[21106],{"text":20993,"type":707},{"type":703,"content":21108},[21109],{"text":20992,"type":707},{"type":757,"attrs":21111,"content":21112},{"level":759},[21113],{"text":20997,"type":707},{"type":703,"content":21115},[21116],{"text":20996,"type":707},{"type":757,"attrs":21118,"content":21119},{"level":759},[21120],{"text":21001,"type":707},{"type":703,"content":21122},[21123],{"text":21000,"type":707},{"type":757,"attrs":21125,"content":21126},{"level":759},[21127],{"text":21005,"type":707},{"type":703,"content":21129},[21130],{"text":21131,"type":707},"Sometimes, through consistent working out and exercise, the muscles start to build up lactic acid. Muscle scraping improves blood circulation to the muscle sites helping to rid the body of unhealthy matter (such as lactic acid) caused by blood stasis from stiff, sore, and tired muscles.",{"type":757,"attrs":21133,"content":21134},{"level":759},[21135],{"text":21009,"type":707},{"type":703,"content":21137},[21138],{"text":21008,"type":707},{"type":757,"attrs":21140,"content":21141},{"level":759},[21142],{"text":21013,"type":707},{"type":703,"content":21144},[21145],{"text":21012,"type":707},{"type":757,"attrs":21147,"content":21148},{"level":759},[21149],{"text":21150,"type":707},"Muscle Scraping - Smash or Pass?",{"type":703,"content":21152},[21153],{"text":21154,"type":707},"If you're looking for a great way to recover and relax as a professional therapist works away all your aches and pains, then Gua Sha therapy may be the best bet for you. It can really help to break up that stiff and sore muscle tissue leading to a sense of relief and better flexibility and mobility. For Shanie, muscle scraping is a total SMASH. ",{"type":757,"attrs":21156,"content":21157},{"level":759},[21158],{"text":17778,"type":707},{"type":703,"content":21160},[21161,21162,21168],{"text":910,"type":707},{"text":912,"type":707,"marks":21163},[21164,21167],{"type":712,"attrs":21165},{"href":916,"uuid":48,"anchor":48,"custom":21166,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":21170},[21171],{"text":1118,"type":707},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":21173,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":21178,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":21179,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":21174,"component":118,"meta_info":21175,"meta_title":7,"block_image":21176,"cover_image":21177,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":21181,"title":21182,"plugin":43,"description":21183},"db32d9ab-3240-495b-a35e-7e419862d23a","Gua Sha Muscle Scraping for Training Recovery | FightCamp","Recovering your muscles properly is crucial for getting the most out of your training. Learn at FightCamp about Gua Sha therapy and its benefits for recovery.",{"id":21185,"alt":21186,"name":7,"focus":7,"title":21186,"filename":21187,"copyright":7,"fieldtype":50,"is_external_url":9},6896993,"FightCamp - Gua Sha Muscle Scraping Therapy ","https://a.storyblok.com/f/115220/2400x990/4ca39bceda/gua-sha-therapy-muscle-scraping-for-training-recovery.png","Recovering your muscles properly is crucial for getting the most out of your training. Find out from physical therapist Guto Demeski about Gua Sha therapy.",[],"gua-sha-therapy-muscle-scraping-for-training-recovery","blogs/gua-sha-therapy-muscle-scraping-for-training-recovery",-5530,[949],"0b860a36-ab6d-4ca7-8f0e-1d2de4c82ec4","2023-01-19T17:22:28.303Z",[],{"name":21198,"created_at":21199,"published_at":21200,"updated_at":21201,"id":21202,"uuid":21203,"content":21204,"slug":21405,"full_slug":21406,"sort_by_date":48,"position":21407,"tag_list":21408,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":21409,"first_published_at":21410,"release_id":48,"lang":60,"path":954,"alternates":21411,"default_full_slug":48,"translated_slugs":48},"The Power of Power Walking","2023-01-18T19:34:35.600Z","2023-01-21T01:58:53.313Z","2023-01-21T01:58:53.335Z",248905394,"5bf37c50-bb15-42b4-9ace-27d28f3f5bdf",{"_uid":21205,"faqs":21206,"title":21198,"topic":21235,"author":6747,"content":21250,"category":21387,"schedule":20956,"component":934,"meta_info":21395,"cover_image":21399,"description":21403,"contributors":21404},"20ffe8b0-45e9-4fe5-a49b-7055ac9b7ba8",[21207,21211,21215,21219,21223,21227,21231],{"_uid":21208,"answer":21209,"question":21210,"component":670},"051afd23-73d2-4f4d-a276-07bae3ac2fed","Power walking (also known as Speed Walking) is a low-impact workout that is straightforward, free, and great for your mental health. To power walk, simply walk at a speed faster than your typical walking pace, but decidedly slower than a jog. The exercise relies on arm motion to propel your body forward and utilizes a more upright posture than jogging or running. ","What is Power Walking?",{"_uid":21212,"answer":21213,"question":21214,"component":670},"0f9200d3-2989-4d2d-9903-7d3e143d1fcd","Shoulders back, head up, can’t lose. As a power walker, good posture will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: \n\n-Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground\n-Swing your arms gently at approximately a 90-degree angle\n-Land on your heel with every step\n-Move your hips forward (not side-to-side)\n-Aim for shorter, brisker strides","What is Proper Power Walking Technique?",{"_uid":21216,"answer":21217,"question":21218,"component":670},"a60c3a38-457d-4c67-ba91-0dec2b86c31a","Studies show that even 10 minutes of brisk walking a day can increase cardiovascular health, joint health, and overall well-being. If running isn’t your jam and you want to make power walking part of your fitness routine, we recommend three 30-minute power walks per week. Power walkers don’t have to maintain the same pace for the entire duration of a walk; you can shake things up with intervals. Alternate shorter power walking “sprints” at 5.5mph with slower stints in between. ","How Long Should You Power Walk For?\n",{"_uid":21220,"answer":21221,"question":21222,"component":670},"c072ce17-3762-4331-8516-950ff49a0cad","An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. \n\nIf you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be pumping! \n\nAs you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ","How Fast do Power Walkers Walk?",{"_uid":21224,"answer":21225,"question":21226,"component":670},"8f0e9140-dd98-490b-b7c0-ce4acb7d65c7","Power walking activates more than just your legs. Consistent power walking will tone your glutes, core, and quads, too! Walking on an incline will take your calves and glutes to the next level, so consider power walking at an incline once a week on a neighborhood route with some hills. ","What Muscles Does Power Walking Work?",{"_uid":21228,"answer":21229,"question":21230,"component":670},"02ed34a0-60bf-41e9-99ed-defd6aafd483","Here’s a mind-blowing fact about power walking: It can burn the same amount of calories as running, with a fraction of the injury risks. Running has long been understood as one of the cheapest and most efficient cardiovascular workouts, but it comes with its share of potential injuries, including shin splints, stress fractures, knee injuries, and tendonitis. Power walking is a low-impact alternative to running that offers the same heart health benefits with minimal risk of injury. Power walking increases your heart rate the same way that running does, therefore burning the same number of calories. The main positive difference is that your joints don’t have to bear the brunt of the high impact that comes with running. ","Can Power Walking Replace Running?",{"_uid":21232,"answer":21233,"question":21234,"component":670},"eb5b0d72-1fa8-46ca-a9a4-e511cb9321d0","According to the Mayo Clinic, 30 minutes of brisk walking can burn 150 calories. So three to five power walking sessions a week can add up to considerable weight loss when paired with a healthy diet and strength training. One of the reasons power walking has experienced a resurgence in popularity is its sustainability. Power walking doesn’t require any equipment, and can be done almost anywhere, helping you lose weight and keep it off. ","Is Power Walking Good for Weight Loss?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":21236,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":21248,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":21249,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":21237,"component":39,"meta_info":21245,"block_image":21246,"cover_image":21247,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":21238,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":21243,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":21244,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":21239,"component":118,"meta_info":21240,"meta_title":7,"block_image":21241,"cover_image":21242,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":21251},[21252,21256,21260,21264,21268,21271,21275,21286,21318,21323,21326,21330,21334,21343,21347,21351,21354,21358,21361,21365,21368,21373,21384],{"type":703,"content":21253},[21254],{"text":21255,"type":707},"Power walking is making a comeback and we are here for it! This low-impact, high-value cardio exercise has recently regained popularity among athletes of all ages and skill levels. ",{"type":703,"content":21257},[21258],{"text":21259,"type":707},"Personally, we love power walking because it’s the great multitasker of workouts – you can knock out a walk while listening to your favorite podcast, or get outside with a friend and reap the mental health benefits of sunshine and nature! ",{"type":703,"content":21261},[21262],{"text":21263,"type":707},"Power walking can be underestimated and misunderstood, so we’re breaking down the top 7 questions we get about this underrated cardiovascular exercise. ",{"type":757,"attrs":21265,"content":21266},{"level":819},[21267],{"text":21210,"type":707},{"type":703,"content":21269},[21270],{"text":21209,"type":707},{"type":757,"attrs":21272,"content":21273},{"level":819},[21274],{"text":21214,"type":707},{"type":703,"content":21276},[21277,21279,21284],{"text":21278,"type":707},"Shoulders back, head up, can’t lose. As a power walker, good ",{"text":19709,"type":707,"marks":21280},[21281],{"type":712,"attrs":21282},{"href":19713,"uuid":48,"anchor":48,"custom":21283,"target":716,"linktype":13},{},{"text":21285,"type":707}," will help you maintain speed and prevent injury in areas like your shoulders or neck. You want to maintain a more upright posture than a runner or jogger. Here are our top tips for maintaining proper power walking posture: ",{"type":828,"content":21287},[21288,21294,21300,21306,21312],{"type":831,"content":21289},[21290],{"type":703,"content":21291},[21292],{"text":21293,"type":707},"Keep your belly button pulled in towards your spine to engage your core, and look up instead of at the ground",{"type":831,"content":21295},[21296],{"type":703,"content":21297},[21298],{"text":21299,"type":707},"Swing your arms gently at approximately a 90-degree angle",{"type":831,"content":21301},[21302],{"type":703,"content":21303},[21304],{"text":21305,"type":707},"Land on your heel with every step",{"type":831,"content":21307},[21308],{"type":703,"content":21309},[21310],{"text":21311,"type":707},"Move your hips forward (not side-to-side)",{"type":831,"content":21313},[21314],{"type":703,"content":21315},[21316],{"text":21317,"type":707},"Aim for shorter, brisker strides",{"type":757,"attrs":21319,"content":21320},{"level":819},[21321],{"text":21322,"type":707},"How Long Should You Power Walk For?",{"type":703,"content":21324},[21325],{"text":21217,"type":707},{"type":757,"attrs":21327,"content":21328},{"level":819},[21329],{"text":21222,"type":707},{"type":703,"content":21331},[21332],{"text":21333,"type":707},"An effective power walking workout will differ depending on your current fitness level and experience with cardio workouts. But a good rule of thumb is to aim for 4 - 5.5 miles per hour. ",{"type":703,"content":21335},[21336,21338,21342],{"text":21337,"type":707},"If you’re going for a power walk outside, a fitness device can help you track your speed, but in general, you can aim for a brisk walk. Power walking is not for the faint of heart – your blood should be ",{"text":21339,"type":707,"marks":21340},"pumping",[21341],{"type":729},{"text":19462,"type":707},{"type":703,"content":21344},[21345],{"text":21346,"type":707},"As you become a more experienced power walker, you can focus on your stride instead of overall speed. Studies show that shorter, brisker steps (more steps per minute) can improve your insulin levels, body mass index, and weight. ",{"type":757,"attrs":21348,"content":21349},{"level":819},[21350],{"text":21226,"type":707},{"type":703,"content":21352},[21353],{"text":21225,"type":707},{"type":757,"attrs":21355,"content":21356},{"level":819},[21357],{"text":21230,"type":707},{"type":703,"content":21359},[21360],{"text":21229,"type":707},{"type":757,"attrs":21362,"content":21363},{"level":819},[21364],{"text":21234,"type":707},{"type":703,"content":21366},[21367],{"text":21233,"type":707},{"type":757,"attrs":21369,"content":21370},{"level":759},[21371],{"text":21372,"type":707},"Train Like a Power Fighter",{"type":703,"content":21374},[21375,21377,21383],{"text":21376,"type":707},"Are you ready to incorporate power walking into your fitness routine? 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":912,"type":707,"marks":21378},[21379,21382],{"type":712,"attrs":21380},{"href":916,"uuid":48,"anchor":48,"custom":21381,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":21385},[21386],{"text":1118,"type":707},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":21388,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":21393,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":21394,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":21389,"component":118,"meta_info":21390,"meta_title":7,"block_image":21391,"cover_image":21392,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":21396,"title":21397,"plugin":43,"description":21398},"44167775-9919-43a8-b70d-3acb0ebaa603","The Power of Power Walking | FightCamp","Keep your power up for training with walking! FightCamp is sharing how adding speed walking to your fitness routine can get your blood pumping.",{"id":21400,"alt":21401,"name":7,"focus":7,"title":21401,"filename":21402,"copyright":7,"fieldtype":50,"is_external_url":9},6919428,"FightCamp -  Benefits of power walking","https://a.storyblok.com/f/115220/2400x990/d2a90b91e6/the-power-of-power-walking.png","Put the “fit” in “fitness” by walking! See how adding speed walking to your fitness routine can get your blood pumping with this low-impact exercise. ",[],"power-of-power-walking","blogs/power-of-power-walking",-5630,[949],"8ee0ea12-3470-4d19-ad2e-f7dd2ad3bef7","2023-01-19T17:17:14.911Z",[],{"name":21413,"created_at":21414,"published_at":21415,"updated_at":21416,"id":21417,"uuid":21418,"content":21419,"slug":21648,"full_slug":21649,"sort_by_date":48,"position":21650,"tag_list":21651,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":21652,"first_published_at":21415,"release_id":48,"lang":60,"path":954,"alternates":21653,"default_full_slug":48,"translated_slugs":48},"How Exercising Helps Keep Your Hormones Balanced","2023-01-16T17:10:10.000Z","2023-01-19T17:10:36.420Z","2023-01-19T17:10:36.452Z",247329366,"8c3d07fb-a9ff-4455-b8cf-ff6a6afedbdc",{"_uid":21420,"faqs":21421,"title":21413,"topic":21430,"author":6747,"content":21445,"category":21629,"schedule":21637,"component":934,"meta_info":21638,"cover_image":21642,"description":21646,"contributors":21647},"a983449a-f8b7-47b4-82af-2f189684608f",[21422,21426],{"_uid":21423,"answer":21424,"question":21425,"component":670},"40e3a815-86a3-4264-9e99-30fedf3d9148","- Cortisol\nAccording to the National Academy of Sports Medicine, your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. \nWhen it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.\n\n- Insulin\nWhen the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told Byrdie: “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”\nA good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.\n\n- Sex Hormones\nThe link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.\nFor women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. \nIn an interview for Well + Good, Sara Gottfried, MD, author of The Hormone Cure and The Hormone Reset Diet talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to reverse this trend, leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\".","How does exercise affect your hormones?",{"_uid":21427,"answer":21428,"question":21429,"component":670},"41cacb48-5b0e-41da-b48c-e25a8eacb312","The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. \nIn an article for Johns Hopkins Medicine, professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” \nWhile endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.\nThough not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. \nTending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!","What hormones are released by exercise?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":21431,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":21443,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":21444,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":21432,"component":39,"meta_info":21440,"block_image":21441,"cover_image":21442,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":21433,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":21438,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":21439,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":21434,"component":118,"meta_info":21435,"meta_title":7,"block_image":21436,"cover_image":21437,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":21446},[21447,21451,21455,21465,21470,21475,21489,21493,21498,21513,21517,21522,21526,21530,21576,21581,21585,21599,21603,21607,21611,21616,21626],{"type":703,"content":21448},[21449],{"text":21450,"type":707},"Weight gain. Fatigue. Muscle aches. Joint pain. Lack of appetite. Trouble sleeping. These are all symptoms of hormonal imbalance, and they can be incredibly frustrating because they make us feel out-of-sorts, unproductive, and less than our best. Hormones are huge contributors to our mental sharpness, energy levels, and metabolism. ",{"type":703,"content":21452},[21453],{"text":21454,"type":707},"What’s one way to help regulate your hormones? Exercise! In addition to sufficient protein, low sugar intake, and consistent quality sleep, regular workouts can have a tremendous effect on your hormonal health.",{"type":703,"content":21456},[21457,21459,21463],{"text":21458,"type":707},"But before answering the question, ",{"text":21460,"type":707,"marks":21461},"Which exercise is best for hormone balance?",[21462],{"type":729},{"text":21464,"type":707}," you need to first identify which hormones are out of whack. Different types of exercise will be beneficial in different situations, and for different hormone imbalances.",{"type":757,"attrs":21466,"content":21467},{"level":759},[21468],{"text":21469,"type":707},"HOW DOES EXERCISE AFFECT YOUR HORMONES?",{"type":757,"attrs":21471,"content":21472},{"level":819},[21473],{"text":21474,"type":707},"Cortisol",{"type":703,"content":21476},[21477,21479,21487],{"text":21478,"type":707},"According to the ",{"text":21480,"type":707,"marks":21481},"National Academy of Sports Medicine",[21482,21486],{"type":712,"attrs":21483},{"href":21484,"uuid":48,"anchor":48,"custom":21485,"target":48,"linktype":13},"https://blog.nasm.org/weight-loss-specialist/hormonal-balance-metabolism-exercise-can-positively-affect-hormones",{},{"type":718},{"text":21488,"type":707},", your body produces cortisol (a glucocorticoid) in response to stress: emotional stress, mental stress, physical stress, or environmental stress. When your stress increases, your cortisol increases, pushing your body into “flight or fight'' mode. “This activation tells your body you are in some form of imminent danger and it immediately increases your blood pressure, elevates your heart rate, and releases glucose into the bloodstream from your liver,” the Academy says. If you can’t regulate stress, these hormonal changes start to upset your metabolism. ",{"type":703,"content":21490},[21491],{"text":21492,"type":707},"When it comes to controlling your cortisol levels, the kind of exercise you choose is crucial. Crushing a high-intensity workout when your levels are high will add more stress to your already overwhelmed system. Listen to your body, and opt for low-intensity workouts like walking, yoga, or light weight-lifting to moderate your cortisol levels. This will help you feel less stressed and get your metabolism headed in the right direction.",{"type":757,"attrs":21494,"content":21495},{"level":819},[21496],{"text":21497,"type":707},"Insulin",{"type":703,"content":21499},[21500,21502,21511],{"text":21501,"type":707},"When the bloodstream has elevated glucose levels, your body produces insulin. Prolonged insulin production also causes inflammation, which increases cortisol, and…you can see the cyclical effect of hormone disruption here. Personal Trainer Jenni Rivett told ",{"text":21503,"type":707,"marks":21504},"Byrdie",[21505,21509,21510],{"type":712,"attrs":21506},{"href":21507,"uuid":48,"anchor":48,"custom":21508,"target":716,"linktype":13},"https://www.byrdie.com/exercise-to-balance-hormones",{},{"type":729},{"type":718},{"text":21512,"type":707},": “Exercise will also drive insulin (a fat hormone) down, and levels will normalize while keeping cortisol…in check to prevent it from taking over your body.”",{"type":703,"content":21514},[21515],{"text":21516,"type":707},"A good exercise regimen can help your system produce insulin properly. High-intensity exercise such as kickboxing will help keep those insulin levels healthy – you just have to be careful about not overdoing it at the risk of skyrocketing your cortisol. 1-2 high-intensity HIIT sessions a week with several low-intensity workouts should help you feel leveled out and regulate your metabolism.",{"type":757,"attrs":21518,"content":21519},{"level":819},[21520],{"text":21521,"type":707},"Sex Hormones",{"type":703,"content":21523},[21524],{"text":21525,"type":707},"The link between exercise and sex is no big surprise – we see it splashed across social media, gym advertisements, and clothing brands all the time. But the connection goes beyond physical attractiveness and libido. High-intensity resistance training can help maintain and even increase testosterone (the male sex hormone), which is what regulates energy levels, the ability to build and maintain muscle, and libido.",{"type":703,"content":21527},[21528],{"text":21529,"type":707},"For women, the main sex hormone is progesterone. When women regularly alternate between cardio workouts like running, swimming, or boxing training, and moderate resistance training, their estrogen, and progesterone ratios stay balanced, which keeps menstrual cycles regular, keeps pre-menopausal symptoms at bay, and minimizes increased fat storage. ",{"type":703,"content":21531},[21532,21534,21543,21545,21553,21555,21559,21560,21564,21566,21574],{"text":21533,"type":707},"In an interview for ",{"text":21535,"type":707,"marks":21536},"Well + Good",[21537,21541,21542],{"type":712,"attrs":21538},{"href":21539,"uuid":48,"anchor":48,"custom":21540,"target":716,"linktype":13},"https://www.wellandgood.com/how-exercise-affects-hormones-overall-health/",{},{"type":729},{"type":718},{"text":21544,"type":707},", ",{"text":21546,"type":707,"marks":21547},"Sara Gottfried, MD",[21548,21552],{"type":712,"attrs":21549},{"href":21550,"uuid":48,"anchor":48,"custom":21551,"target":716,"linktype":13},"https://www.saragottfriedmd.com/",{},{"type":718},{"text":21554,"type":707},", author of ",{"text":21556,"type":707,"marks":21557},"The Hormone Cure",[21558],{"type":729},{"text":4923,"type":707},{"text":21561,"type":707,"marks":21562},"The Hormone Reset Diet",[21563],{"type":729},{"text":21565,"type":707}," talked about exercise as a way of controlling estrogen, as well: \"Most women, starting around age 35, develop estrogen dominance. Exercise helps to ",{"text":21567,"type":707,"marks":21568},"reverse this trend",[21569,21573],{"type":712,"attrs":21570},{"href":21571,"uuid":48,"anchor":48,"custom":21572,"target":716,"linktype":13},"https://www.ncbi.nlm.nih.gov/pubmed/26541144",{},{"type":718},{"text":21575,"type":707},", leading to a lower risk of breast cancer for premenopausal and postmenopausal women alike.\"",{"type":757,"attrs":21577,"content":21578},{"level":759},[21579],{"text":21580,"type":707},"WHAT HORMONES ARE RELEASED BY EXERCISE?",{"type":703,"content":21582},[21583],{"text":21584,"type":707},"The popular theory that exercise gives you a rush of endorphins has been questioned and nearly nullified by neuroscientists and health experts. While it remains true that humans (and animals) experience lower levels of stress hormones after physical activity, it’s not necessarily thanks to endorphins. ",{"type":703,"content":21586},[21587,21589,21597],{"text":21588,"type":707},"In an ",{"text":21590,"type":707,"marks":21591},"article for Johns Hopkins Medicine",[21592,21596],{"type":712,"attrs":21593},{"href":21594,"uuid":48,"anchor":48,"custom":21595,"target":716,"linktype":13},"https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running",{},{"type":718},{"text":21598,"type":707},", professor of neuroscience David Linden, Ph.D. explains that “exercise has a dramatic antidepressive effect [because] it blunts the brain’s response to physical and emotional stress.” ",{"type":703,"content":21600},[21601],{"text":21602,"type":707},"While endorphins do help prevent muscles from feeling pain, that feel-good rush that comes from exercise is actually an increase in the body’s endocannabinoids, which, Dr. Linden says, are “biochemical substances similar to cannabis” that the body naturally produces when people engage in an exercise like running, boxing, resistance training, or a kickboxing workout.",{"type":703,"content":21604},[21605],{"text":21606,"type":707},"Though not hormones, endocannabinoids “promote short-term psychoactive effects such as reduced anxiety and feelings of calm.” These endocannabinoids help keep your cortisol and other stress-vulnerable hormones in check, balanced, and healthy. ",{"type":703,"content":21608},[21609],{"text":21610,"type":707},"Tending to your hormone imbalance doesn’t have to be a chore. In fact, we argue that it can be a dang good time!",{"type":757,"attrs":21612,"content":21613},{"level":759},[21614],{"text":21615,"type":707},"IMPROVE YOUR HORMONE BALANCE LIKE A FIGHTER",{"type":703,"content":21617},[21618,21619,21625],{"text":910,"type":707},{"text":912,"type":707,"marks":21620},[21621,21624],{"type":712,"attrs":21622},{"href":916,"uuid":48,"anchor":48,"custom":21623,"target":48,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":21627},[21628],{"text":1118,"type":707},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":21630,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":21635,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":21636,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":21631,"component":118,"meta_info":21632,"meta_title":7,"block_image":21633,"cover_image":21634,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],"2023-01-20 00:00",{"_uid":21639,"title":21640,"plugin":43,"description":21641},"bc4cafdd-5ecd-447e-8dd9-18136cadfc45","How Exercising Helps Keep Your Hormones Balanced | FightCamp","Feeling a little out of whack can be a sign of hormone imbalance. FightCamp is sharing tips on how a good exercise routine can help balance hormones.",{"id":21643,"alt":21644,"name":7,"focus":7,"title":21644,"filename":21645,"copyright":7,"fieldtype":50,"is_external_url":9},6897092,"FightCamp - Exercising to Keep Hormones Balanced","https://a.storyblok.com/f/115220/2400x990/6ea52dfee5/how-exercising-helps-keep-your-hormones-balanced.png","Feeling a little out of whack can be a sign that hormone levels are not balanced. We’re sharing tips on how a good exercise routine can help regulate hormones.",[],"how-exercising-helps-keep-your-hormones-balanced","blogs/how-exercising-helps-keep-your-hormones-balanced",-5540,[949],"0fb9b7b2-62bb-4d87-9aa4-83f899d80521",[],{"name":21655,"created_at":21656,"published_at":21657,"updated_at":21658,"id":21659,"uuid":21660,"content":21661,"slug":22027,"full_slug":22028,"sort_by_date":48,"position":22029,"tag_list":22030,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":22031,"first_published_at":22032,"release_id":48,"lang":60,"path":1144,"alternates":22033,"default_full_slug":48,"translated_slugs":48},"How to Stick with My FightCamp Training Regimen","2023-01-17T18:42:58.483Z","2023-01-24T16:57:38.231Z","2023-01-24T16:57:38.278Z",248184665,"5c874874-6a28-4ae9-8156-858833b391c9",{"_uid":21662,"faqs":21663,"title":21655,"topic":21672,"author":6747,"content":21687,"category":22010,"schedule":21637,"component":934,"meta_info":22018,"cover_image":22022,"description":22021,"contributors":22026},"41cdd1ec-bee8-4552-8768-e811802f0b62",[21664,21668],{"_uid":21665,"answer":21666,"question":21667,"component":670},"18d7c2cf-91e4-44f1-8152-af09f055d1e0","-Start Slow\nWhen starting to box, or returning to boxing after some time off, don’t expect to be able to dive into 10-round high-intensity boxing workouts right away. Spend time exploring the workouts available in the FightCamp app and sketch out a workout schedule that includes which ones you want to try first. If the heavy bag and roundhouse kicks seem intimidating, start with a shadowboxing workout or bodyweight routine in the app. FightCamp offers the convenience of getting a phenomenal workout without leaving home or wherever you may be traveling – all the gear, instruction, and motivation you need are there whenever you need it.\nTake it from a FightCamp boxer: “I work out on my terms, when I want and how hard I want. Having the bag next to a flat-screen TV, linked to my Mac and HomePod mini has been the most reliable way to see my workouts live and loud.”\n\n-Honor Rest Days\nRest is not a reward. It’s a physical and mental imperative. Rest is vital for good mental health, sharper concentration and memory, stress reduction, and a healthy mood, immune system, and metabolism. In terms of training, rest allows your body to recover, and it helps prevent injuries. Boxing and kickboxing workouts with FightCamp are high-intensity cardio workouts, so when you first start working out with FightCamp, aim for 30% of your week to rest. A good recovery day still involves movement of some kind—a walk, swimming, or stretching. \n\n-Cultivate Discipline Over Motivation\nFeeling motivated to work out is fun–but the inherent challenge with motivation is that it’s the culmination of multiple driving forces: biological, emotional, social, and cognitive forces that trigger human behavior. And all of these forces are subject to change and fluctuate as our environment and needs evolve. \nMotivation is pretty much out of your control because it ends up being something you wait for. But discipline is something you can develop and draw upon when your motivation wavers. Your brain will tell you that you don’t want to work out, and you need to defy your brain. Do the opposite of what your brain tells you. It will say “you can work out tomorrow,” and so you go work out immediately. Build the habit and practice discipline and it will become second nature. \n\n-Track Your Workouts\nData is everything! Tracking your workouts will allow you to visualize your progress and see how much closer you’re getting to your goals. FightCamp’s Punch Trackers are integral to the FightCamp boxing and kickboxing workouts. They slip right into your hand wraps and track and analyze your output for you, giving you a big dose of satisfaction. It also sparks self-competition, which can be an addicting motivator. \nA FightCamp member said it well: “The trackers are really the game changer here. Data is everything. I look at my results on screen to push me to be better and give me goals during the workout. I was able to take my data to my doctor to help with a care plan, and it’s helped me chisel away at age-related ailments.”\n\n-Establish A Minimum Baseline\nBuilding new habits and sticking with them will be easier if you don’t over-promise yourself. If you jump into a 5-day exercise schedule, you’ll either a) burn out, b) injure yourself, or c) both. Set yourself up for fitness success by committing to two twenty-minute boxing sessions per week, then build up from there by breaking it into monthly targets. \n\n\n-Find A Trainer Who Fits Your Workout Style\nInstructor-led boxing workouts are not one-size-fits-all. That’s why FightCamp workouts are led by our team of trainers who bring diverse experience and diverse personalities to the ring. Some FightCamp boxers find their favorite trainer and stick with them, while others pick a different trainer every day, depending on their mood and what kind of energy they need to crush their workout. \nThis member quote may resonate with you: “I do not fare well with rote and routine. Maybe I have a little adult ADD? Whatever the reason, I know I can pop the app up, and select a trainer whose personality fits my day. If I need a little spiritual lift, Coaches PJ and Jess are the right mixes. If I need some no-nonsense sweat, it’s Coaches Shanie and Aaron. For the days I need a little of both, Coaches Flo, Tommy, and Rocky provide the combo of nice and nasty to get me through the rounds.”\n\n-Reward Your Efforts\nMeeting the goals you set for yourself deserves celebration because it shows that you are committed to building good workout habits and developing a long-term boxing routine. Rewarding yourself for your progress adds value to the work you’re doing. Just be careful not to reward yourself in ways you’ll regret later. This might mean booking a massage instead of eating a pint of ice cream. But ultimately, how you reward yourself should feel meaningful and enjoyable to you. \nWith FightCamp’s data-driven fitness approach, boxing community platform, and diverse coaching team, you’ll discover not only unparalleled boxing workout motivation but a system that converts that motivation into accountability and discipline. We promise that on days you don’t box, you’ll wish you did. And on days you do, you’ll feel like you can do anything. ","How to stick to a fitness routine?",{"_uid":21669,"answer":21670,"question":21671,"component":670},"2b6081db-9bd8-47d5-a6a6-1665963fb564","Here’s an example of how you might build your FightCamp workout schedule:\n\n-Month 1\nMondays: 4- Round Pure Striking Workout\nWednesdays: 6-Round Full Body Workout\n\n-Month 2\nMondays: 4- Round Pure Striking Workout \nWednesdays: 6-Round Full Body Workout\nFridays: 6-Round Lower Body Workout\n\n-Month 3\nMondays: 4- Round Pure Striking Workout \nTuesdays: 6-Round Full Body Workout \nWednesdays: 10-Round Switch Stance Workout\nFridays: 6-Round Lower Body Workout","What is a good workout schedule for beginners?",{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":21673,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":21685,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":21686,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":622,"name":623,"category":21674,"component":39,"meta_info":21682,"block_image":21683,"cover_image":21684,"internal_notes":7},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":21675,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":21680,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":21681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":21676,"component":118,"meta_info":21677,"block_image":21678,"cover_image":21679,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":625,"title":626,"plugin":43,"description":627},{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":21688},[21689,21693,21698,21703,21716,21717,21726,21731,21745,21750,21754,21758,21763,21777,21778,21785,21790,21794,21798,21803,21833,21838,21877,21882,21937,21942,21955,21956,21963,21968,21976,21980,21993,21997,22007],{"type":703,"content":21690},[21691],{"text":21692,"type":707},"So you want to make a change and get started boxing with FightCamp. Congratulations! Now, let’s talk about how to make the most of your FightCamp subscription by developing healthy workout habits that will be sustainable, successful, and rewarding. ",{"type":757,"attrs":21694,"content":21695},{"level":759},[21696],{"text":21697,"type":707},"7 Tips for Keeping Your FightCamp Routine Going",{"type":757,"attrs":21699,"content":21700},{"level":819},[21701],{"text":21702,"type":707},"Start Slow",{"type":703,"content":21704},[21705,21707,21714],{"text":21706,"type":707},"When starting to box, or returning to boxing after some time off, don’t expect to be able to dive into 10-round high-intensity boxing workouts right away. Spend time exploring the workouts available in the ",{"text":16853,"type":707,"marks":21708},[21709,21713],{"type":712,"attrs":21710},{"href":21711,"uuid":48,"anchor":48,"custom":21712,"target":716,"linktype":13},"https://blog.joinfightcamp.com/?utm_source=app&utm_medium=more&utm_content=blog",{},{"type":718},{"text":21715,"type":707}," and sketch out a workout schedule that includes which ones you want to try first. If the heavy bag and roundhouse kicks seem intimidating, start with a shadowboxing workout or bodyweight routine in the app. FightCamp offers the convenience of getting a phenomenal workout without leaving home or wherever you may be traveling – all the gear, instruction, and motivation you need are there whenever you need it.",{"type":703},{"type":1221,"attrs":21718},{"id":21719,"body":21720},"bcfe3b47-1aa1-4217-8585-0dd20188f384",[21721],{"_uid":21722,"text":21723,"image":21724,"author":21725,"component":14308},"i-48423685-75a0-4406-874e-04c0d6bf4381","I work out on my terms, when I want and how hard I want. Having the bag next to a flat-screen TV, linked to my Mac and HomePod mini has been the most reliable way to see my workouts live and loud.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"FightCamp Member: Manicmac",{"type":757,"attrs":21727,"content":21728},{"level":819},[21729],{"text":21730,"type":707},"Honor Rest Days",{"type":703,"content":21732},[21733,21735,21743],{"text":21734,"type":707},"Rest is not a reward. It’s a physical and mental imperative. Rest is vital for good mental health, sharper concentration and memory, stress reduction, and a healthy mood, immune system, and metabolism. In terms of training, rest allows your body to recover, and it helps prevent injuries. Boxing and kickboxing workouts with FightCamp are high-intensity cardio workouts, so when you first start working out with FightCamp, aim for 30% of your week to rest. A good ",{"text":21736,"type":707,"marks":21737},"recovery day",[21738,21742],{"type":712,"attrs":21739},{"href":21740,"uuid":48,"anchor":48,"custom":21741,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers",{},{"type":718},{"text":21744,"type":707}," still involves movement of some kind—a walk, swimming, or stretching. ",{"type":757,"attrs":21746,"content":21747},{"level":819},[21748],{"text":21749,"type":707},"Cultivate Discipline Over Motivation",{"type":703,"content":21751},[21752],{"text":21753,"type":707},"Feeling motivated to work out is fun–but the inherent challenge with motivation is that it’s the culmination of multiple driving forces: biological, emotional, social, and cognitive forces that trigger human behavior. And all of these forces are subject to change and fluctuate as our environment and needs evolve. ",{"type":703,"content":21755},[21756],{"text":21757,"type":707},"Motivation is pretty much out of your control because it ends up being something you wait for. But discipline is something you can develop and draw upon when your motivation wavers. Your brain will tell you that you don’t want to work out, and you need to defy your brain. Do the opposite of what your brain tells you. It will say “you can work out tomorrow,” and so you go work out immediately. Build the habit and practice discipline and it will become second nature. ",{"type":757,"attrs":21759,"content":21760},{"level":819},[21761],{"text":21762,"type":707},"Track Your Workouts",{"type":703,"content":21764},[21765,21767,21775],{"text":21766,"type":707},"Data is everything! Tracking your workouts will allow you to visualize your progress and see how much closer you’re getting to your goals. ",{"text":21768,"type":707,"marks":21769},"FightCamp’s Punch Trackers",[21770,21774],{"type":712,"attrs":21771},{"href":21772,"uuid":48,"anchor":48,"custom":21773,"target":716,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/improve-your-boxing-training-with-punch-trackers",{},{"type":718},{"text":21776,"type":707}," are integral to the FightCamp boxing and kickboxing workouts. They slip right into your hand wraps and track and analyze your output for you, giving you a big dose of satisfaction. It also sparks self-competition, which can be an addicting motivator. ",{"type":703},{"type":1221,"attrs":21779},{"id":21719,"body":21780},[21781],{"_uid":21782,"text":21783,"image":21784,"author":21725,"component":14308},"i-abe35d0f-943c-4f78-bfe6-2dac43c58b16","The trackers are really the game changer here. Data is everything. I look at my results on screen to push me to be better and give me goals during the workout. I was able to take my data to my doctor to help with a care plan, and it’s helped me chisel away at age-related ailments.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},{"type":757,"attrs":21786,"content":21787},{"level":819},[21788],{"text":21789,"type":707},"Establish A Minimum Baseline",{"type":703,"content":21791},[21792],{"text":21793,"type":707},"Building new habits and sticking with them will be easier if you don’t over-promise yourself. If you jump into a 5-day exercise schedule, you’ll either a) burn out, b) injure yourself, or c) both. Set yourself up for fitness success by committing to two twenty-minute boxing sessions per week, then build up from there by breaking it into monthly targets. ",{"type":703,"content":21795},[21796],{"text":21797,"type":707},"Here’s an example of how you might build your FightCamp workout schedule:",{"type":757,"attrs":21799,"content":21800},{"level":819},[21801],{"text":21802,"type":707},"Month 1",{"type":828,"content":21804},[21805,21819],{"type":831,"content":21806},[21807],{"type":703,"content":21808},[21809,21811],{"text":21810,"type":707},"Mondays: ",{"text":21812,"type":707,"marks":21813},"4- Round Pure Striking Workout",[21814,21818],{"type":712,"attrs":21815},{"href":21816,"uuid":48,"anchor":48,"custom":21817,"target":716,"linktype":13},"https://joinfightcamp.com/workouts/pure-striking-workout-1211/",{},{"type":718},{"type":831,"content":21820},[21821],{"type":703,"content":21822},[21823,21825],{"text":21824,"type":707},"Wednesdays: ",{"text":21826,"type":707,"marks":21827},"6-Round Full Body Workout",[21828,21832],{"type":712,"attrs":21829},{"href":21830,"uuid":48,"anchor":48,"custom":21831,"target":716,"linktype":13},"https://joinfightcamp.com/workouts/full-body-workout-1212/",{},{"type":718},{"type":757,"attrs":21834,"content":21835},{"level":819},[21836],{"text":21837,"type":707},"Month 2",{"type":828,"content":21839},[21840,21852,21863],{"type":831,"content":21841},[21842],{"type":703,"content":21843},[21844,21845,21851],{"text":21810,"type":707},{"text":21812,"type":707,"marks":21846},[21847,21850],{"type":712,"attrs":21848},{"href":21816,"uuid":48,"anchor":48,"custom":21849,"target":716,"linktype":13},{},{"type":718},{"text":14802,"type":707},{"type":831,"content":21853},[21854],{"type":703,"content":21855},[21856,21857],{"text":21824,"type":707},{"text":21826,"type":707,"marks":21858},[21859,21862],{"type":712,"attrs":21860},{"href":21830,"uuid":48,"anchor":48,"custom":21861,"target":716,"linktype":13},{},{"type":718},{"type":831,"content":21864},[21865],{"type":703,"content":21866},[21867,21869],{"text":21868,"type":707},"Fridays: ",{"text":21870,"type":707,"marks":21871},"6-Round Lower Body Workout",[21872,21876],{"type":712,"attrs":21873},{"href":21874,"uuid":48,"anchor":48,"custom":21875,"target":716,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-1208/",{},{"type":718},{"type":757,"attrs":21878,"content":21879},{"level":819},[21880],{"text":21881,"type":707},"Month 3",{"type":828,"content":21883},[21884,21900,21913,21926],{"type":831,"content":21885},[21886],{"type":703,"content":21887},[21888,21889,21895],{"text":21810,"type":707},{"text":21812,"type":707,"marks":21890},[21891,21894],{"type":712,"attrs":21892},{"href":21816,"uuid":48,"anchor":48,"custom":21893,"target":716,"linktype":13},{},{"type":718},{"text":14802,"type":707,"marks":21896},[21897],{"type":712,"attrs":21898},{"href":21816,"uuid":48,"anchor":48,"custom":21899,"target":716,"linktype":13},{},{"type":831,"content":21901},[21902],{"type":703,"content":21903},[21904,21906],{"text":21905,"type":707},"Tuesdays: ",{"text":21907,"type":707,"marks":21908},"6-Round Full Body Workout ",[21909,21912],{"type":712,"attrs":21910},{"href":21830,"uuid":48,"anchor":48,"custom":21911,"target":716,"linktype":13},{},{"type":718},{"type":831,"content":21914},[21915],{"type":703,"content":21916},[21917,21918],{"text":21824,"type":707},{"text":21919,"type":707,"marks":21920},"10-Round Switch Stance Workout",[21921,21925],{"type":712,"attrs":21922},{"href":21923,"uuid":48,"anchor":48,"custom":21924,"target":716,"linktype":13},"https://joinfightcamp.com/workouts/switch-stance-workout-1203/",{},{"type":718},{"type":831,"content":21927},[21928],{"type":703,"content":21929},[21930,21931],{"text":21868,"type":707},{"text":21870,"type":707,"marks":21932},[21933,21936],{"type":712,"attrs":21934},{"href":21874,"uuid":48,"anchor":48,"custom":21935,"target":716,"linktype":13},{},{"type":718},{"type":757,"attrs":21938,"content":21939},{"level":819},[21940],{"text":21941,"type":707},"Find A Trainer Who Fits Your Workout Style",{"type":703,"content":21943},[21944,21946,21953],{"text":21945,"type":707},"Instructor-led boxing workouts are not one-size-fits-all. That’s why FightCamp workouts are led by our ",{"text":21947,"type":707,"marks":21948},"team of trainers",[21949,21952],{"type":712,"attrs":21950},{"href":16927,"uuid":48,"anchor":48,"custom":21951,"target":48,"linktype":13},{},{"type":718},{"text":21954,"type":707}," who bring diverse experience and diverse personalities to the ring. Some FightCamp boxers find their favorite trainer and stick with them, while others pick a different trainer every day, depending on their mood and what kind of energy they need to crush their workout. ",{"type":703},{"type":1221,"attrs":21957},{"id":21719,"body":21958},[21959],{"_uid":21960,"text":21961,"image":21962,"author":21725,"component":14308},"i-c49f92cc-7244-47ee-a380-4e2dc4b37ea1","I do not fare well with rote and routine. Maybe I have a little adult ADD? Whatever the reason, I know I can pop the app up, and select a trainer whose personality fits my day. If I need a little spiritual lift, Coaches PJ and Jess are the right mixes. If I need some no-nonsense sweat, it’s Coaches Shanie and Aaron. For the days I need a little of both, Coaches Flo, Tommy, and Rocky provide the combo of nice and nasty to get me through the rounds.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},{"type":757,"attrs":21964,"content":21965},{"level":819},[21966],{"text":21967,"type":707},"Reward Your Efforts",{"type":703,"content":21969},[21970,21972],{"text":21971,"type":707},"Meeting the goals you set for yourself deserves celebration because it shows that you are committed to building good workout habits and developing a long-term boxing routine. Rewarding yourself for your progress adds value to the work you’re doing. Just be careful not to reward yourself in ways you’ll regret later. This might mean booking a massage instead of eating a pint of ice cream. But ultimately, how you reward yourself should feel meaningful and enjoyable to",{"text":21973,"type":707,"marks":21974}," you. ",[21975],{"type":729},{"type":703,"content":21977},[21978],{"text":21979,"type":707},"With FightCamp’s data-driven fitness approach, boxing community platform, and diverse coaching team, you’ll discover not only unparalleled boxing workout motivation but a system that converts that motivation into accountability and discipline. We promise that on days you don’t box, you’ll wish you did. And on days you do, you’ll feel like you can do anything. ",{"type":703,"content":21981},[21982,21984,21991],{"text":21983,"type":707},"Your decision today can lead to big changes down the line. Become part of the ",{"text":21985,"type":707,"marks":21986},"FightCamp community",[21987,21990],{"type":712,"attrs":21988},{"href":15703,"uuid":48,"anchor":48,"custom":21989,"target":716,"linktype":13},{},{"type":718},{"text":21992,"type":707}," and have a team supporting you every punch of the way! ",{"type":757,"attrs":21994,"content":21995},{"level":759},[21996],{"text":2245,"type":707},{"type":703,"content":21998},[21999,22000,22006],{"text":910,"type":707},{"text":912,"type":707,"marks":22001},[22002,22005],{"type":712,"attrs":22003},{"href":916,"uuid":48,"anchor":48,"custom":22004,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":22008},[22009],{"text":1118,"type":707},{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":22011,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":22016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":22017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":583,"name":584,"topics":22012,"component":118,"meta_info":22013,"block_image":22014,"cover_image":22015,"internal_notes":7},[592,620],{"_uid":641,"title":642,"plugin":43,"description":643},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},[],[],{"_uid":22019,"title":22020,"plugin":43,"description":22021},"c1cfcdcd-fefc-4f95-af09-2995f45c9b09","How to Stick with My FightCamp Training Regimen ","Starting up a fitness routine can be easy but staying on track can sometimes be difficult. Follow our tips for sticking to your FightCamp training regimen. ",{"id":22023,"alt":22024,"name":7,"focus":7,"title":22024,"filename":22025,"copyright":7,"fieldtype":50,"is_external_url":9},6908271,"FightCamp - Sticking With Your Workout Routine","https://a.storyblok.com/f/115220/2400x990/ff920f23c4/how-to-stick-with-my-fightcamp-training-regimen.png",[],"how-to-stick-with-my-fightcamp-training-regimen","blogs/how-to-stick-with-my-fightcamp-training-regimen",-5590,[949],"cbbcf9fd-0b03-4116-a23c-40dade2af1f3","2023-01-19T17:06:01.548Z",[],{"name":22035,"created_at":22036,"published_at":22037,"updated_at":22038,"id":22039,"uuid":22040,"content":22041,"slug":22275,"full_slug":22276,"sort_by_date":48,"position":22277,"tag_list":22278,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":22279,"first_published_at":22280,"release_id":48,"lang":60,"path":954,"alternates":22281,"default_full_slug":48,"translated_slugs":48},"Best Fitness & Wellness Apps to Reach Your Goals in 2023","2023-01-16T15:08:07.330Z","2023-01-23T14:52:59.933Z","2023-01-23T14:52:59.965Z",247239616,"132b7b8b-0774-4e3d-9b30-c3dd2b6857bb",{"_uid":22042,"faqs":22043,"title":22035,"topic":22060,"author":698,"content":22075,"category":22257,"schedule":21637,"component":934,"meta_info":22265,"cover_image":22269,"description":22273,"contributors":22274},"d7860421-2c72-4adc-a9ce-287fe86a5e36",[22044,22048,22052,22056],{"_uid":22045,"answer":22046,"question":22047,"component":670},"470f66a9-8317-48b2-90a9-3c38de079f67","The best nutrition apps are:\n1. MyFitnessPal: The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. \n\n2. Noom: While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ","What are the best nutrition apps?",{"_uid":22049,"answer":22050,"question":22051,"component":670},"48708cf6-0ba3-4303-a4f8-674cb0920955","The best mental health apps are:\nHappify: With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. \n\nTalkspace: While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ","What are the best mental health apps?",{"_uid":22053,"answer":22054,"question":22055,"component":670},"2195f14b-8bcc-4410-b086-64d22ffbf93a","The best fitness apps are: \nFightCamp: Okay, so maybe we're a little bit biased, but FightCamp is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.\n\nNike Training Club: The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.","What are the best fitness apps?",{"_uid":22057,"answer":22058,"question":22059,"component":670},"64c6c976-b799-4254-9431-78a4a779297b","The best self-care apps are:\nCalm: A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. \n\nHeadspace: Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.","What are the best self-care apps?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":22061,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":22073,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":22074,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":22062,"component":39,"meta_info":22070,"block_image":22071,"cover_image":22072,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":22063,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":22068,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":22069,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":22064,"component":118,"meta_info":22065,"meta_title":7,"block_image":22066,"cover_image":22067,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":352,"title":353,"plugin":43,"description":354},{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":22076},[22077,22081,22085,22090,22094,22099,22126,22131,22158,22163,22196,22201,22229,22234,22238,22243,22254],{"type":703,"content":22078},[22079],{"text":22080,"type":707},"Technology has come a long way and today, there is an app for everything. One industry that the growing accessibility of apps has positively impacted is the fitness industry. ",{"type":703,"content":22082},[22083],{"text":22084,"type":707},"Hop on any smart tech and search for apps in the health category and you will find hundreds of thousands of options to choose from. To be quite frank, this can seem highly daunting when you want to try and choose some of the best exercise apps to download. So, where should you start?",{"type":757,"attrs":22086,"content":22087},{"level":759},[22088],{"text":22089,"type":707},"Best Fitness & Wellness Apps of 2023",{"type":703,"content":22091},[22092],{"text":22093,"type":707},"Luckily, FightCamp did the homework for you and has rounded up some of the best apps for exercise, health, wellness, and nutrition so you don't have to break a sweat scrolling through the endless options.",{"type":757,"attrs":22095,"content":22096},{"level":819},[22097],{"text":22098,"type":707},"Nutrition Apps",{"type":10956,"attrs":22100,"content":22101},{"order":10958},[22102,22114],{"type":831,"content":22103},[22104,22110],{"type":703,"content":22105},[22106],{"text":22107,"type":707,"marks":22108},"MyFitnessPal",[22109],{"type":3189},{"type":703,"content":22111},[22112],{"text":22113,"type":707},"The OG of wellness apps even before apps were a thing when it first launched back in 2005 as a website nutrition service. Still free today, MyFitnessPal is a diet tracking app that enables users to monitor their meals throughout the day, looking at their specific caloric intake as well as the macronutrient breakdown of their meals. Calorie counting is an easy way to take control of your wellness goals, whether it’s to try and lose weight at a healthy rate or help you gain muscle and put weight on. ",{"type":831,"content":22115},[22116,22122],{"type":703,"content":22117},[22118],{"text":22119,"type":707,"marks":22120},"Noom",[22121],{"type":3189},{"type":703,"content":22123},[22124],{"text":22125,"type":707},"While calorie counting may be the perfect answer for some, for others, it requires a deeper level of commitment and understanding. Noom helps you get to your goals using the science of psychology. By helping the individual understand how and why they have certain eating habits, patterns, or behaviors, Noom helps to shed light on how to overcome and establish better relationships with food. ",{"type":757,"attrs":22127,"content":22128},{"level":819},[22129],{"text":22130,"type":707},"Mental Health Apps",{"type":10956,"attrs":22132,"content":22133},{"order":10958},[22134,22146],{"type":831,"content":22135},[22136,22142],{"type":703,"content":22137},[22138],{"text":22139,"type":707,"marks":22140},"Happify",[22141],{"type":3189},{"type":703,"content":22143},[22144],{"text":22145,"type":707},"With the ever-growing importance placed on mental health nowadays, there are blossoming apps that truly can help to improve your mental health. Happify is one such app leader that uses science-based activities and games to help improve your mindfulness and thought process, placing a great emphasis on positive psychology to build lasting inner happiness. ",{"type":831,"content":22147},[22148,22154],{"type":703,"content":22149},[22150],{"text":22151,"type":707,"marks":22152},"Talkspace",[22153],{"type":3189},{"type":703,"content":22155},[22156],{"text":22157,"type":707},"While some apps can help to boost mood with great activities, some people may find that they still need the help of licensed professionals. This is where Talkspace can help out. With thousands of therapists available, Talkspace is the convenient way to help you get the mental counseling you need that fits you and your lifestyle. The best part is, you can do so from the comfort of anywhere like your own home. ",{"type":757,"attrs":22159,"content":22160},{"level":819},[22161],{"text":22162,"type":707},"Fitness Apps",{"type":10956,"attrs":22164,"content":22165},{"order":10958},[22166,22184],{"type":831,"content":22167},[22168,22173],{"type":703,"content":22169},[22170],{"text":912,"type":707,"marks":22171},[22172],{"type":3189},{"type":703,"content":22174},[22175,22177,22182],{"text":22176,"type":707},"Okay, so maybe we're a little bit biased, but ",{"text":912,"type":707,"marks":22178},[22179],{"type":712,"attrs":22180},{"href":1212,"uuid":48,"anchor":48,"custom":22181,"target":716,"linktype":13},{},{"text":22183,"type":707}," is way more than just a fitness app. With our exhilarating boxing and kickboxing workouts featuring some of the best trainer personalities around, the FightCamp app helps you stay fit wherever you train with our library of more than 1k on-demand workouts. Track your progress with our punch trackers giving you real-time stats and feedback while also following our nutrition paths to balance out your diet.",{"type":831,"content":22185},[22186,22192],{"type":703,"content":22187},[22188],{"text":22189,"type":707,"marks":22190},"Nike Training Club",[22191],{"type":3189},{"type":703,"content":22193},[22194],{"text":22195,"type":707},"The Nike Training Club is an all-around wellness app. It does it all by featuring world-class trainers and athletes, wellness guides that cover nutrition, recovery, and mindset, and training programs for all levels of athletes, from HIIT, yoga, and everything in between.",{"type":757,"attrs":22197,"content":22198},{"level":819},[22199],{"text":22200,"type":707},"Self-Care Apps",{"type":10956,"attrs":22202,"content":22204},{"order":22203},{"order":10958},[22205,22218],{"type":831,"content":22206},[22207],{"type":703,"content":22208},[22209,22213,22216],{"text":22210,"type":707,"marks":22211},"Calm",[22212],{"type":3189},{"type":2373,"marks":22214},[22215],{"type":3189},{"text":22217,"type":707},"A go-to app for millions of users, Calm is the #1 app for sleep and meditation. Life can get pretty hectic and when that happens, stress can start to take its toll on our health. Using Calm can help lower anxiety, reduce stress, and help you refocus your attention, teaching you how to be more present in social situations, all the while helping you to get the best sleep of your life. ",{"type":831,"content":22219},[22220],{"type":703,"content":22221},[22222,22226,22227],{"text":22223,"type":707,"marks":22224},"Headspace",[22225],{"type":3189},{"type":2373},{"text":22228,"type":707},"Another viable and extremely useful app in the wellness landscape, Headspace helps you to be able to focus your time and energy, centering an individual during stressful situations, keeping you cool, calm, and collected. Through meditation and guides that teach you how to be more mindful, Headspace helps you to track your progress, keeping you motivated on your wellness journey.",{"type":757,"attrs":22230,"content":22231},{"level":759},[22232],{"text":22233,"type":707},"Hitting Goals Without the Stress",{"type":703,"content":22235},[22236],{"text":22237,"type":707},"Whether you’re looking for the best exercise app available today or trying to find an app to help manage stress and anxiety, these are some of the best options around, helping you to reach all your individual fitness and wellness goals in 2023.",{"type":757,"attrs":22239,"content":22240},{"level":759},[22241],{"text":22242,"type":707},"Train Like a Fighter in 2023",{"type":703,"content":22244},[22245,22247,22253],{"text":22246,"type":707},"Take your workouts to the next level this year and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":912,"type":707,"marks":22248},[22249,22252],{"type":712,"attrs":22250},{"href":916,"uuid":48,"anchor":48,"custom":22251,"target":48,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":22255},[22256],{"text":1118,"type":707},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":22258,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":22263,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":22264,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":22259,"component":118,"meta_info":22260,"meta_title":7,"block_image":22261,"cover_image":22262,"internal_notes":7,"meta_description":7},[347,375,403,430],{"_uid":452,"title":453,"plugin":43,"description":454},{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},[],[],{"_uid":22266,"title":22267,"plugin":43,"description":22268},"018b43bb-0d76-4e78-ba63-3fc3c6134316","Best Fitness & Wellness Apps to Reach Your Goals | FightCamp","FightCamp rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…\n",{"id":22270,"alt":22271,"name":7,"focus":7,"title":22271,"filename":22272,"copyright":7,"fieldtype":50,"is_external_url":9},6896673,"FightCamp - Best Fitness and Wellness Apps","https://a.storyblok.com/f/115220/2400x990/95c31965d4/best-fitness-wellness-apps-to-reach-your-goals-in-2023.png","We’ve rounded up the best fitness, wellness, and nutrition apps for you to start putting your health first. Here’s what’s at the top of our list for 2023…",[],"best-fitness-wellness-apps-to-reach-your-goals","blogs/best-fitness-wellness-apps-to-reach-your-goals",-5520,[949],"cb28044f-edb5-456d-a18f-411c48548a4e","2023-01-19T17:02:08.117Z",[],{"name":22283,"created_at":22284,"published_at":22285,"updated_at":22286,"id":22287,"uuid":22288,"content":22289,"slug":22548,"full_slug":22549,"sort_by_date":48,"position":22550,"tag_list":22551,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":22552,"first_published_at":22285,"release_id":48,"lang":60,"path":2592,"alternates":22553,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":22290,"faqs":22291,"title":22283,"topic":22312,"author":14222,"content":22327,"category":22529,"schedule":22537,"component":934,"meta_info":22538,"cover_image":22542,"description":22546,"contributors":22547},"21563324-6383-4226-86da-b9779cd26bde",[22292,22296,22300,22304,22308],{"_uid":22293,"answer":22294,"question":22295,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":22297,"answer":22298,"question":22299,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":22301,"answer":22302,"question":22303,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":22305,"answer":22306,"question":22307,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":22309,"answer":22310,"question":22311,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":22313,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":22325,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":22326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":22314,"component":39,"meta_info":22322,"block_image":22323,"cover_image":22324,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":22315,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":22320,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":22321,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":22316,"component":118,"meta_info":22317,"meta_title":7,"block_image":22318,"cover_image":22319,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":22328},[22329,22341,22353,22358,22362,22396,22401,22405,22419,22442,22447,22451,22487,22504,22509,22513,22517,22526],{"type":703,"content":22330},[22331,22333,22339],{"text":22332,"type":707},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":22334,"type":707,"marks":22335},"close-range",[22336],{"type":712,"attrs":22337},{"href":5219,"uuid":48,"anchor":48,"custom":22338,"target":716,"linktype":13},{},{"text":22340,"type":707}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":1221,"attrs":22342},{"id":22343,"body":22344},"52fa91c7-90bf-43d9-8857-79752817914b",[22345],{"url":22346,"_uid":22347,"image":22348,"component":1233,"copyright_details":22352},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":22349,"alt":22350,"name":7,"focus":48,"title":22350,"filename":22351,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":757,"attrs":22354,"content":22355},{"level":759},[22356],{"text":22357,"type":707},"Rolling Punch Drill",{"type":703,"content":22359},[22360],{"text":22361,"type":707},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":828,"content":22363},[22364,22370,22376,22382],{"type":831,"content":22365},[22366],{"type":703,"content":22367},[22368],{"text":22369,"type":707},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":831,"content":22371},[22372],{"type":703,"content":22373},[22374],{"text":22375,"type":707},"Bend your knees until your thigh muscles are supporting your weight",{"type":831,"content":22377},[22378],{"type":703,"content":22379},[22380],{"text":22381,"type":707},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":831,"content":22383},[22384,22388],{"type":703,"content":22385},[22386],{"text":22387,"type":707},"Develop a steady rhythm, and then start mixing punches in",{"type":828,"content":22389},[22390],{"type":831,"content":22391},[22392],{"type":703,"content":22393},[22394],{"text":22395,"type":707},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":757,"attrs":22397,"content":22398},{"level":759},[22399],{"text":22400,"type":707},"Danger Close Drill",{"type":703,"content":22402},[22403],{"text":22404,"type":707},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":828,"content":22406},[22407,22413],{"type":831,"content":22408},[22409],{"type":703,"content":22410},[22411],{"text":22412,"type":707},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":831,"content":22414},[22415],{"type":703,"content":22416},[22417],{"text":22418,"type":707},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":703,"content":22420},[22421,22425,22427,22433,22434,22440],{"text":22422,"type":707,"marks":22423},"Key focus:",[22424],{"type":3189},{"text":22426,"type":707}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":22428,"type":707,"marks":22429},"hooks",[22430],{"type":712,"attrs":22431},{"href":5030,"uuid":48,"anchor":48,"custom":22432,"target":716,"linktype":13},{},{"text":4923,"type":707},{"text":22435,"type":707,"marks":22436},"uppercuts",[22437],{"type":712,"attrs":22438},{"href":4638,"uuid":48,"anchor":48,"custom":22439,"target":716,"linktype":13},{},{"text":22441,"type":707},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":757,"attrs":22443,"content":22444},{"level":759},[22445],{"text":22446,"type":707},"Rolling Thunder Drill",{"type":703,"content":22448},[22449],{"text":22450,"type":707},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":828,"content":22452},[22453,22467,22481],{"type":831,"content":22454},[22455,22459],{"type":703,"content":22456},[22457],{"text":22458,"type":707},"On a heavy bag, set an interval of your choosing",{"type":828,"content":22460},[22461],{"type":831,"content":22462},[22463],{"type":703,"content":22464},[22465],{"text":22466,"type":707},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":831,"content":22468},[22469,22473],{"type":703,"content":22470},[22471],{"text":22472,"type":707},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":828,"content":22474},[22475],{"type":831,"content":22476},[22477],{"type":703,"content":22478},[22479],{"text":22480,"type":707},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":831,"content":22482},[22483],{"type":703,"content":22484},[22485],{"text":22486,"type":707},"Rest for 1 minute in between each round to recover",{"type":703,"content":22488},[22489,22493,22495,22502],{"text":22490,"type":707,"marks":22491},"Tip",[22492],{"type":3189},{"text":22494,"type":707},": Maintaining a calm and ",{"text":22496,"type":707,"marks":22497},"steady breath",[22498],{"type":712,"attrs":22499},{"href":22500,"uuid":48,"anchor":48,"custom":22501,"target":716,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":22503,"type":707}," will help you establish your rhythm.",{"type":757,"attrs":22505,"content":22506},{"level":759},[22507],{"text":22508,"type":707},"Better, Faster, Stronger",{"type":703,"content":22510},[22511],{"text":22512,"type":707},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":757,"attrs":22514,"content":22515},{"level":759},[22516],{"text":2245,"type":707},{"type":703,"content":22518},[22519,22520,22525],{"text":910,"type":707},{"text":912,"type":707,"marks":22521},[22522],{"type":712,"attrs":22523},{"href":2364,"uuid":48,"anchor":48,"custom":22524,"target":716,"linktype":13},{},{"text":14933,"type":707},{"type":703,"content":22527},[22528],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":22530,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":22535,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":22536,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":22531,"component":118,"meta_info":22532,"meta_title":7,"block_image":22533,"cover_image":22534,"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},[],[],"2023-01-19 00:00",{"_uid":22539,"title":22540,"plugin":43,"description":22541},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":22543,"alt":22544,"name":7,"focus":48,"title":22544,"filename":22545,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[949],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":22555,"created_at":22556,"published_at":22557,"updated_at":22558,"id":22559,"uuid":22560,"content":22561,"slug":22770,"full_slug":22771,"sort_by_date":48,"position":22772,"tag_list":22773,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":22774,"first_published_at":22775,"release_id":48,"lang":60,"path":2592,"alternates":22776,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":22562,"faqs":22563,"title":22555,"topic":22580,"author":22595,"content":22596,"category":22755,"schedule":22537,"component":934,"meta_info":22763,"cover_image":22766,"description":22765,"contributors":22769},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[22564,22568,22572,22576],{"_uid":22565,"answer":22566,"question":22567,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":22569,"answer":22570,"question":22571,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":22573,"answer":22574,"question":22575,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":22577,"answer":22578,"question":22579,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":22581,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":22593,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":22594,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":22582,"component":39,"meta_info":22590,"block_image":22591,"cover_image":22592,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":22583,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":22588,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":22589,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":22584,"component":118,"meta_info":22585,"meta_title":7,"block_image":22586,"cover_image":22587,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":700,"content":22597},[22598,22609,22621,22626,22630,22640,22644,22649,22653,22657,22663,22673,22686,22691,22702,22705,22714,22715,22720,22732,22743,22752],{"type":703,"content":22599},[22600,22602,22607],{"text":22601,"type":707},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1286,"type":707,"marks":22603},[22604],{"type":712,"attrs":22605},{"href":1290,"uuid":48,"anchor":48,"custom":22606,"target":716,"linktype":13},{},{"text":22608,"type":707}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1221,"attrs":22610},{"id":22611,"body":22612},"0a18151c-90cf-40c6-926a-b258a15847a9",[22613],{"_uid":22614,"link":22615,"image":22617,"title":22619,"component":2675},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":22616,"linktype":13,"fieldtype":14,"cached_url":22616},"https://youtu.be/oMc52QTWo1A",{"id":22618,"alt":22619,"name":7,"focus":48,"title":22619,"filename":22620,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":757,"attrs":22622,"content":22623},{"level":759},[22624],{"text":22625,"type":707},"The Rebellious Age",{"type":703,"content":22627},[22628],{"text":22629,"type":707},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1221,"attrs":22631},{"id":22611,"body":22632},[22633],{"url":22634,"_uid":22635,"image":22636,"component":1233,"copyright_details":22639},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":22637,"alt":1286,"name":7,"focus":48,"title":1286,"filename":22638,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":703,"content":22641},[22642],{"text":22643,"type":707},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":757,"attrs":22645,"content":22646},{"level":759},[22647],{"text":22648,"type":707},"It’s Time To Spar",{"type":703,"content":22650},[22651],{"text":22652,"type":707},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":703,"content":22654},[22655],{"text":22656,"type":707},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":757,"attrs":22658,"content":22659},{"level":759},[22660,22662],{"text":22661,"type":707},"Humbling Experience and A New Life Path",{"type":2373},{"type":1221,"attrs":22664},{"id":22611,"body":22665},[22666],{"url":22667,"_uid":22668,"image":22669,"component":1233,"copyright_details":22672},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":22670,"alt":1286,"name":7,"focus":48,"title":1286,"filename":22671,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":703,"content":22674},[22675,22677,22684],{"text":22676,"type":707},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":22678,"type":707,"marks":22679},"body shot",[22680],{"type":712,"attrs":22681},{"href":22682,"uuid":48,"anchor":48,"custom":22683,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":22685,"type":707}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":757,"attrs":22687,"content":22688},{"level":759},[22689,22690],{"text":22579,"type":707},{"type":2373},{"type":1221,"attrs":22692},{"id":22611,"body":22693},[22694],{"url":22695,"_uid":22696,"image":22697,"component":1233,"copyright_details":22701},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":22698,"alt":22699,"name":7,"focus":48,"title":22699,"filename":22700,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":703,"content":22703},[22704],{"text":22578,"type":707},{"type":1221,"attrs":22706},{"id":22707,"body":22708},"ce079800-7842-415f-8625-1c76bcc86c9f",[22709],{"_uid":22710,"text":22711,"image":22712,"author":22713,"component":14308},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer",{"type":703},{"type":757,"attrs":22716,"content":22717},{"level":759},[22718],{"text":22719,"type":707},"Inspirational FightCamp Trainers",{"type":703,"content":22721},[22722,22724,22730],{"text":22723,"type":707},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":22725,"type":707,"marks":22726},"FightCamp Trainers",[22727],{"type":712,"attrs":22728},{"href":16927,"uuid":48,"anchor":48,"custom":22729,"target":716,"linktype":13},{},{"text":22731,"type":707}," have you covered.",{"type":1221,"attrs":22733},{"id":22611,"body":22734},[22735],{"url":22736,"_uid":22737,"image":22738,"component":1233,"copyright_details":22742},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":22739,"alt":22740,"name":7,"focus":48,"title":22740,"filename":22741,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":703,"content":22744},[22745,22746,22751],{"text":910,"type":707},{"text":912,"type":707,"marks":22747},[22748],{"type":712,"attrs":22749},{"href":916,"uuid":48,"anchor":48,"custom":22750,"target":716,"linktype":13},{},{"text":14933,"type":707},{"type":703,"content":22753},[22754],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":22756,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":22761,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":22762,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":22757,"component":118,"meta_info":22758,"meta_title":7,"block_image":22759,"cover_image":22760,"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":22764,"title":22555,"plugin":43,"description":22765},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":22767,"alt":22555,"name":7,"focus":48,"title":22555,"filename":22768,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[949],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":22778,"created_at":22779,"published_at":22780,"updated_at":22781,"id":22782,"uuid":22783,"content":22784,"slug":22917,"full_slug":22918,"sort_by_date":48,"position":22919,"tag_list":22920,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":22921,"first_published_at":22780,"release_id":48,"lang":60,"path":2592,"alternates":22922,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":22785,"faqs":22786,"title":22778,"topic":22803,"author":14222,"content":22818,"category":22901,"schedule":22909,"component":934,"meta_info":22910,"cover_image":22913,"description":22912,"contributors":22916},"96d7fcda-e3db-4f35-935d-fd195032b834",[22787,22791,22795,22799],{"_uid":22788,"answer":22789,"question":22790,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":22792,"answer":22793,"question":22794,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":22796,"answer":22797,"question":22798,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":22800,"answer":22801,"question":22802,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":22804,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":22816,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":22817,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":22805,"component":39,"meta_info":22813,"block_image":22814,"cover_image":22815,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":22806,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":22811,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":22812,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":22807,"component":118,"meta_info":22808,"meta_title":7,"block_image":22809,"cover_image":22810,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":700,"content":22819},[22820,22839,22844,22847,22852,22855,22860,22880,22885,22889,22898],{"type":703,"content":22821},[22822,22824,22831,22832,22837],{"text":22823,"type":707},"Boxing is a sport about ",{"text":22825,"type":707,"marks":22826},"range",[22827],{"type":712,"attrs":22828},{"href":22829,"uuid":48,"anchor":48,"custom":22830,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":4923,"type":707},{"text":5215,"type":707,"marks":22833},[22834],{"type":712,"attrs":22835},{"href":5219,"uuid":48,"anchor":48,"custom":22836,"target":716,"linktype":13},{},{"text":22838,"type":707},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":757,"attrs":22840,"content":22841},{"level":759},[22842],{"text":22843,"type":707},"Step Behind The Jab",{"type":703,"content":22845},[22846],{"text":22793,"type":707},{"type":757,"attrs":22848,"content":22849},{"level":759},[22850],{"text":22851,"type":707},"Front Foot Defense",{"type":703,"content":22853},[22854],{"text":22797,"type":707},{"type":757,"attrs":22856,"content":22857},{"level":759},[22858],{"text":22859,"type":707},"Cutting Off The Ring",{"type":703,"content":22861},[22862,22864,22870,22872,22878],{"text":22863,"type":707},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":22865,"type":707,"marks":22866},"outside fighter",[22867],{"type":712,"attrs":22868},{"href":5400,"uuid":48,"anchor":48,"custom":22869,"target":716,"linktype":13},{},{"text":22871,"type":707},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":11098,"type":707,"marks":22873},[22874],{"type":712,"attrs":22875},{"href":22876,"uuid":48,"anchor":48,"custom":22877,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":22879,"type":707}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":757,"attrs":22881,"content":22882},{"level":759},[22883],{"text":22884,"type":707},"The Takeaway",{"type":703,"content":22886},[22887],{"text":22888,"type":707},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":703,"content":22890},[22891,22892,22897],{"text":910,"type":707},{"text":912,"type":707,"marks":22893},[22894],{"type":712,"attrs":22895},{"href":916,"uuid":48,"anchor":48,"custom":22896,"target":716,"linktype":13},{},{"text":14933,"type":707},{"type":703,"content":22899},[22900],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":22902,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":22907,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":22908,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":22903,"component":118,"meta_info":22904,"meta_title":7,"block_image":22905,"cover_image":22906,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":22911,"title":22778,"plugin":43,"description":22912},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":22914,"alt":22778,"name":7,"focus":48,"title":22778,"filename":22915,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[949],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":22924,"created_at":22925,"published_at":22926,"updated_at":22927,"id":22928,"uuid":22929,"content":22930,"slug":23098,"full_slug":23099,"sort_by_date":48,"position":23100,"tag_list":23101,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":23102,"first_published_at":23103,"release_id":48,"lang":60,"path":2592,"alternates":23104,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":22931,"faqs":22932,"title":22949,"topic":22950,"author":22965,"content":22966,"category":23082,"schedule":23090,"component":934,"meta_info":23091,"cover_image":23094,"description":23093,"contributors":23097},"c628587a-c675-49db-aeb5-90c6a222f9b6",[22933,22937,22941,22945],{"_uid":22934,"answer":22935,"question":22936,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":22938,"answer":22939,"question":22940,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":22942,"answer":22943,"question":22944,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":22946,"answer":22947,"question":22948,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":22951,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":22963,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":22964,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":22952,"component":39,"meta_info":22960,"block_image":22961,"cover_image":22962,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":22953,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":22958,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":22959,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":22954,"component":118,"meta_info":22955,"meta_title":7,"block_image":22956,"cover_image":22957,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":700,"content":22967},[22968,22980,22985,22990,23002,23005,23010,23021,23024,23029,23040,23044,23048,23053,23066,23070,23079],{"type":703,"content":22969},[22970,22972,22978],{"text":22971,"type":707},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":4899,"type":707,"marks":22973},[22974],{"type":712,"attrs":22975},{"href":22976,"uuid":48,"anchor":48,"custom":22977,"target":716,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":22979,"type":707}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":757,"attrs":22981,"content":22982},{"level":759},[22983],{"text":22984,"type":707},"Why You Should Practice Shadowboxing With Hand Weights",{"type":757,"attrs":22986,"content":22987},{"level":819},[22988],{"text":22989,"type":707},"1. Speed",{"type":1221,"attrs":22991},{"id":22992,"body":22993},"58589914-3cf9-454d-8369-7218c807f59a",[22994],{"url":22995,"_uid":22996,"image":22997,"component":1233,"copyright_details":23001},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":22998,"alt":22999,"name":7,"focus":48,"title":22999,"filename":23000,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":703,"content":23003},[23004],{"text":22939,"type":707},{"type":757,"attrs":23006,"content":23007},{"level":819},[23008],{"text":23009,"type":707},"2. Arm Endurance",{"type":1221,"attrs":23011},{"id":22992,"body":23012},[23013],{"url":23014,"_uid":23015,"image":23016,"component":1233,"copyright_details":23020},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":23017,"alt":23018,"name":7,"focus":48,"title":23018,"filename":23019,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":703,"content":23022},[23023],{"text":22943,"type":707},{"type":757,"attrs":23025,"content":23026},{"level":819},[23027],{"text":23028,"type":707},"3. Cardiovascular Conditioning",{"type":1221,"attrs":23030},{"id":22992,"body":23031},[23032],{"url":23033,"_uid":23034,"image":23035,"component":1233,"copyright_details":23039},{"id":7,"url":7,"linktype":1227,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":23036,"alt":23037,"name":7,"focus":48,"title":23037,"filename":23038,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":703,"content":23041},[23042],{"text":23043,"type":707},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":703,"content":23045},[23046],{"text":23047,"type":707},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":757,"attrs":23049,"content":23050},{"level":759},[23051],{"text":23052,"type":707},"Amp Up Your Training",{"type":703,"content":23054},[23055,23057,23064],{"text":23056,"type":707},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":23058,"type":707,"marks":23059},"FightCamp Facebook Community",[23060],{"type":712,"attrs":23061},{"href":23062,"uuid":48,"anchor":48,"custom":23063,"target":716,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":23065,"type":707}," and let me know.",{"type":757,"attrs":23067,"content":23068},{"level":759},[23069],{"text":2245,"type":707},{"type":703,"content":23071},[23072,23073,23078],{"text":910,"type":707},{"text":912,"type":707,"marks":23074},[23075],{"type":712,"attrs":23076},{"href":916,"uuid":48,"anchor":48,"custom":23077,"target":716,"linktype":13},{},{"text":14933,"type":707},{"type":703,"content":23080},[23081],{"text":924,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":23083,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":23088,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":23089,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":23084,"component":118,"meta_info":23085,"meta_title":7,"block_image":23086,"cover_image":23087,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":23092,"title":22949,"plugin":43,"description":23093},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":23095,"alt":22924,"name":7,"focus":48,"title":22924,"filename":23096,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[949],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":23106,"created_at":23107,"published_at":23108,"updated_at":23109,"id":23110,"uuid":23111,"content":23112,"slug":23329,"full_slug":23330,"sort_by_date":48,"position":23331,"tag_list":23332,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":23333,"first_published_at":23334,"release_id":48,"lang":60,"path":2592,"alternates":23335,"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":23113,"faqs":23114,"title":23106,"topic":23127,"author":17011,"content":23142,"category":23310,"schedule":23318,"component":934,"meta_info":23319,"cover_image":23323,"description":23327,"contributors":23328},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[23115,23119,23123],{"_uid":23116,"answer":23117,"question":23118,"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":23120,"answer":23121,"question":23122,"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":23124,"answer":23125,"question":23126,"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":23128,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":23140,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":23141,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":23129,"component":39,"meta_info":23137,"block_image":23138,"cover_image":23139,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":23130,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":23135,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":23136,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":23131,"component":118,"meta_info":23132,"meta_title":7,"block_image":23133,"cover_image":23134,"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":700,"content":23143},[23144,23148,23152,23156,23160,23173,23219,23231,23236,23257,23289,23293,23297,23307],{"type":757,"attrs":23145,"content":23146},{"level":759},[23147],{"text":23118,"type":707},{"type":703,"content":23149},[23150],{"text":23151,"type":707},"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":703,"content":23153},[23154],{"text":23155,"type":707},"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":757,"attrs":23157,"content":23158},{"level":759},[23159],{"text":23122,"type":707},{"type":703,"content":23161},[23162,23164,23171],{"text":23163,"type":707},"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":21480,"type":707,"marks":23165},[23166,23170],{"type":712,"attrs":23167},{"href":23168,"uuid":48,"anchor":48,"custom":23169,"target":716,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":718},{"text":23172,"type":707}," has a few exercise-related symptoms of overtraining:",{"type":10956,"attrs":23174,"content":23176},{"order":23175},{"order":10958},[23177,23183,23189,23195,23201,23207,23213],{"type":831,"content":23178},[23179],{"type":703,"content":23180},[23181],{"text":23182,"type":707},"A plateau or decline in workout performance or progress",{"type":831,"content":23184},[23185],{"type":703,"content":23186},[23187],{"text":23188,"type":707},"A perception of increased exertion during “normal” or “easy” workouts",{"type":831,"content":23190},[23191],{"type":703,"content":23192},[23193],{"text":23194,"type":707},"Excessive sweating or overheating",{"type":831,"content":23196},[23197],{"type":703,"content":23198},[23199],{"text":23200,"type":707},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":831,"content":23202},[23203],{"type":703,"content":23204},[23205],{"text":23206,"type":707},"A lack of feeling “refreshed” after regular rest and recovery",{"type":831,"content":23208},[23209],{"type":703,"content":23210},[23211],{"text":23212,"type":707},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":831,"content":23214},[23215],{"type":703,"content":23216},[23217],{"text":23218,"type":707},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":703,"content":23220},[23221,23223,23229],{"text":23222,"type":707},"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":1475,"type":707,"marks":23224},[23225,23228],{"type":712,"attrs":23226},{"href":1212,"uuid":48,"anchor":48,"custom":23227,"target":716,"linktype":13},{},{"type":718},{"text":23230,"type":707}," 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":757,"attrs":23232,"content":23233},{"level":759},[23234],{"text":23235,"type":707},"A Day of Rest",{"type":703,"content":23237},[23238,23240,23247,23248,23255],{"text":23239,"type":707},"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":23241,"type":707,"marks":23242},"Aaron",[23243,23246],{"type":712,"attrs":23244},{"href":1290,"uuid":48,"anchor":48,"custom":23245,"target":716,"linktype":13},{},{"type":718},{"text":4923,"type":707},{"text":23249,"type":707,"marks":23250},"Flo",[23251,23254],{"type":712,"attrs":23252},{"href":19384,"uuid":48,"anchor":48,"custom":23253,"target":716,"linktype":13},{},{"type":718},{"text":23256,"type":707},"), 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":703,"content":23258},[23259,23261,23269,23271,23277,23279,23287],{"text":23260,"type":707},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":23262,"type":707,"marks":23263},"researchers",[23264,23268],{"type":712,"attrs":23265},{"href":23266,"uuid":48,"anchor":48,"custom":23267,"target":716,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":718},{"text":23270,"type":707}," 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":22725,"type":707,"marks":23272},[23273,23276],{"type":712,"attrs":23274},{"href":16927,"uuid":48,"anchor":48,"custom":23275,"target":716,"linktype":13},{},{"type":718},{"text":23278,"type":707}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":23280,"type":707,"marks":23281},"neurological connections",[23282,23286],{"type":712,"attrs":23283},{"href":23284,"uuid":48,"anchor":48,"custom":23285,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":718},{"text":23288,"type":707},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":703,"content":23290},[23291],{"text":23292,"type":707},"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":757,"attrs":23294,"content":23295},{"level":759},[23296],{"text":2245,"type":707},{"type":703,"content":23298},[23299,23300,23306],{"text":910,"type":707},{"text":912,"type":707,"marks":23301},[23302,23305],{"type":712,"attrs":23303},{"href":916,"uuid":48,"anchor":48,"custom":23304,"target":716,"linktype":13},{},{"type":718},{"text":920,"type":707},{"type":703,"content":23308},[23309],{"text":1118,"type":707},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":23311,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":23316,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":23317,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":23312,"component":118,"meta_info":23313,"meta_title":7,"block_image":23314,"cover_image":23315,"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":23320,"title":23321,"plugin":43,"description":23322},"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":23324,"alt":23325,"name":7,"focus":7,"title":23325,"filename":23326,"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,[949],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":23337,"created_at":23338,"published_at":23339,"updated_at":23340,"id":23341,"uuid":23342,"content":23343,"slug":23564,"full_slug":23565,"sort_by_date":48,"position":23566,"tag_list":23567,"is_startpage":9,"parent_id":951,"meta_data":48,"group_id":23568,"first_published_at":23339,"release_id":48,"lang":60,"path":954,"alternates":23569,"default_full_slug":48,"translated_slugs":48},"Best Fitness Podcasts for Motivation","2022-08-19T15:46:43.355Z","2023-01-09T21:58:56.110Z","2023-01-09T21:58:56.138Z",177960293,"11f93fa7-35b6-46d3-a69a-63afab55fdc3",{"_uid":23344,"faqs":23345,"title":23337,"topic":23354,"author":698,"content":23369,"category":23548,"schedule":933,"component":934,"meta_info":23556,"cover_image":23560,"description":23559,"contributors":23563},"a4371760-4280-451d-96ab-5b1391d88690",[23346,23350],{"_uid":23347,"answer":23348,"question":23349,"component":670},"040ec3fb-1a1f-4784-b8f7-2047f2556568","One of the most popular topics of podcasts that are listened to are those surrounding fitness, health, and wellness. Listening to health and fitness podcasts while you work out is a great way to stay motivated. With so many out there nowadays, it's hard to choose the best podcasts for fitness motivation.","Can you workout to a podcast?",{"_uid":23351,"answer":23352,"question":23353,"component":670},"6236610c-8fd4-44ed-b7b6-e3c7ec35c07b","FightCamp compiled a list of some of our favorite health and fitness podcasts to help you through your fitness journey. Next time you have a long flight, are stuck doing steady state cardio, or are doing your daily commute, check out some of these fitness motivational podcasts!\n\nJillian Michaels Keeping It Real\nThe polarizing and never too shy to give her opinion, Jillian Michaels has come a long way since first exploding onto the scene of the hit weight loss TV series The Biggest Loser. Today, Jillian has her very own podcast where she has conversations with the world’s foremost experts in all fields of wellness. These interviews are inspirational, informative, and fun, and teach the listener how to make wellness a balanced lifestyle.\n\nHuberman Lab\nIf you’re looking for the best podcast for fitness motivation, Huberman Lab is one to check out. Andrew Huberman is a neuroscientist who teaches at Stanford University School of Medicine. While only launching his podcast in 2021, it has become an instant fan favorite and is often ranked in the top 25 globally, oftentimes the #1 podcast in the categories of health/fitness, education, and science. His episodes cover mostly science (especially neuroscience) and science-based tools for everyday living and how to truly maximize your health potential. \n\nOn Being with Krista Tippett\nAs the importance of mental health continues to grow, the On Being podcast has been asking the question of the meaning of life since 2003. With episodes covering and pursuing deep critical thinking, social courage, and joy, spiritual inquiry, to life altogether, they help shed light on the mysteries of human existence and as their website likes to put it, “animating questions at the center of human life: What does it mean to be human, and how do we want to live?\"\n\nBen Greenfield Life\nA former competitive bodybuilder and ex-Ironman triathlete, Ben Greenfield is an expert in all things fitness, holding double master’s degrees in sports science and exercise physiology, as well as being voted as America’s top personal trainer according to the National Strength and Conditioning Association (NSCA). His science-based approach episodes cover multiple topics like optimizing health and human performance and include interviews with industry-leading experts. From fitness, biohacking, nutrition, fat loss, and anti-aging, this podcast covers it all.\n\nThe Human Upgrade with Dave Asprey\nThe inventor of Bulletproof coffee, Dave Asprey is regarded by most as the “father of biohacking,” as he, himself, uses the latest technology, science, and formulas to help him achieve his goal of living to the age of 180. His expert guests are interviewed on how to “hack” different aspects of life and wellness to help people maximize their capabilities of the mind, body, and life, teaching them to live the life of an “upgraded human.” \n\nMind Pump Podcast\nAs they like to call it, the Mind Pump podcast offers the RAW fitness truth. With so much uncertainty online saying to follow this fitness influencer or that program, it can be hard to know what is a credible resource. 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