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She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],["Reactive",684],[685,1173,1523,1984,2203,2680],{"name":686,"created_at":687,"published_at":688,"updated_at":689,"id":690,"uuid":691,"content":692,"slug":1163,"full_slug":1164,"sort_by_date":48,"position":1165,"tag_list":1166,"is_startpage":9,"parent_id":1168,"meta_data":48,"group_id":1169,"first_published_at":1170,"release_id":48,"lang":60,"path":1171,"alternates":1172,"default_full_slug":48,"translated_slugs":48},"Carla Esparza Shows Us 5 MMA Takedowns & Submissions","2022-07-13T22:01:20.019Z","2022-09-26T19:50:37.741Z","2022-09-26T19:50:37.780Z",163217040,"887d07c8-4f33-48e2-b15c-d3c6c05e60e7",{"_uid":693,"faqs":694,"title":716,"topic":717,"author":732,"content":737,"category":1144,"schedule":1152,"component":1153,"meta_info":1154,"cover_image":1158,"description":1157,"contributors":1162},"4f8ca9d4-de8d-461e-bcb3-4e7a835345c0",[695,700,704,708,712],{"_uid":696,"answer":697,"question":698,"component":699},"29acd445-a798-45cd-a0e1-18a3b3a66155","-Begin in your kickboxing stance and drop low into a lunge to get under your opponent\n-To shoot your takedown, step your lead leg forward, aiming for between their legs to throw them off balance\n-Shoot your arms forward and lace them around the backs of their thighs\n-Your rear arm will lift your opponent’s arm, and your lead arm will make a chopping motion to throw off their balance\n-Use your head pressure to help throw them off balance and topple them to the ground\n\n*Pro Tips from Carla: When in doubt, drop down lower. It’s super important to step in deep to get that impact on your opponent and get them off balance. The further you step your foot behind your opponent, the greater the impact of your body into theirs when you go for the takedown. You don’t want to be on the outside of their thighs as your opponent will be trying to move their legs back, so wrapping around the back is essential","How do you do an MMA double leg takedown?","faq_schema",{"_uid":701,"answer":702,"question":703,"component":699},"dd0c0f62-dfb1-4483-a373-f95504b40580","-When your opponent throws a kick, catch it with your same side hand\n-Use your opposite hand to grab their calf from underneath\n-Step back half a step to give yourself room to swing their leg to the other side of your body\n-Close the distance and grab their body around the waist with your now-free hand\n-Take a big step with the leg closest to them, stepping around their leg and bumping them with your hip to trip them over your knee and shin\n\n*Pro Tip from Carla: Any time you want to throw somebody, you need to be body-to-body close. Get in there!","How do you do an MMA Catch Kick & Inside Trip takedown?",{"_uid":705,"answer":706,"question":707,"component":699},"6a6168e5-70aa-4a3f-a786-fe95cf157566","-Start off in the clinch position\n-Pick a leg to go after and force your opponent to step it forward by taking a step back\n-Step your leg through theirs and kick your leg back, falling to your knee as you step\n\n*Pro Tip from Carla: Usually in wrestling, it’s always forward pressure. When you kick forward, launch your leg back to propel your body forward. Explode forward like you would at the start of a sprint on the track. Both you and your opponent will fall to the ground in a sprawl.","How do you do an MMA Inside Leg Trip takedown?",{"_uid":709,"answer":710,"question":711,"component":699},"e2d86b96-5eb4-4c04-9e3f-3bb9d834cd94","-Start on the mat with your opponent sitting between your extended legs, facing away from you\n-Throw your legs around their waist so that your feet are between your knees\n-One hand should be beneath their arm, and the other should be over their shoulder\n-Shoot the hand over their shoulder across the neck in a slicing motion and grip as high as possible on your opponent’s shoulder\n-Pull out your lower hand and grip that bicep with your upper hand\n-Put your free hand against the back of your opponent’s head\n-Bring your head in tight against the back of your opponent’s head\n-Use the pressure of your head against theirs, and squeeze until submission\n\n*Pro Tips from Carla: When it comes to grabbing your bicep, the deeper the better, so walk your fingers up as high as you can to get it nice and secure. It’s very important to hide your hand behind their head because if it’s on top, your opponent can pull it down.","How do you do an MMA Rear Naked Choke submission?",{"_uid":713,"answer":714,"question":715,"component":699},"4d92da88-2a41-4628-b900-cfe620069b17","-Start on your back, with your opponent in Mount (seated atop you with their knees and hands on either side of you)\n-Walk your feet up so that your knees are raised, touching your opponent’s rear\n-Put your hands on their hips and explode up, bumping your hips and extending your arms to lift your opponent off you\n-Quickly tuck your knees tightly to your chest\n-Your opponent will land on your shins, so wrap your arms around their torso and extend your legs to push them back off of you\n-Turn the tables on your opponent from this position by closing the gap, getting one overhook and underhook\n-Sit your weight on your left buttcheek and propel yourself to the left\n-Put your weight on your bottom toe and use your right leg to push your opponent over onto their back. Now you’re in the dominant position","How do you do an MMA Mount Escape submission?","Carla Esparza Shows Us 5 MMA Takedowns & Submissions\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":718,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":730,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":731,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":719,"component":39,"meta_info":727,"block_image":728,"cover_image":729,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":720,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":725,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":726,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":721,"component":118,"meta_info":722,"meta_title":7,"block_image":723,"cover_image":724,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":733,"slug":675,"full_slug":676,"sort_by_date":48,"position":677,"tag_list":735,"is_startpage":9,"parent_id":679,"meta_data":48,"group_id":680,"first_published_at":681,"release_id":48,"lang":60,"path":7,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":734,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":738,"content":739},"doc",[740,764,778,790,794,801,807,821,855,864,869,879,911,919,924,934,954,961,966,971,981,1031,1038,1043,1053,1085,1095,1115,1127,1132],{"type":741,"content":742},"paragraph",[743,746,754,756,762],{"text":744,"type":745},"In combat sports like MMA and Brazilian Jiu-Jitsu, you need to have strategies for getting your opponent in a compromising position. The three most common techniques for dominating your opponent on the ground are takedowns, submissions, and ","text",{"text":747,"type":745,"marks":748},"grappling",[749],{"type":750,"attrs":751},"link",{"href":752,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/3-key-mma-defense-grappling-moves-with-carla-esparza","_blank",{"text":755,"type":745},". UFC Fighter Carla Esparza visited the FightCamp gym to break down some of her favorite submission and takedown techniques with ",{"text":757,"type":745,"marks":758},"Rocky Harris",[759],{"type":750,"attrs":760},{"href":761,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris",{"text":763,"type":745},".",{"type":765,"attrs":766},"blok",{"id":767,"body":768},"c376fe6d-b69f-4da2-ba19-655979ada268",[769],{"_uid":770,"link":771,"image":773,"title":775,"component":777},"i-2c1ee3a2-f3ee-43ce-9d31-cfa01ebfc549",{"id":7,"url":772,"linktype":13,"fieldtype":14,"cached_url":772},"https://youtu.be/Yzfz5cF2gZo",{"id":774,"alt":775,"name":7,"focus":48,"title":775,"filename":776,"copyright":7,"fieldtype":50},5288712,"FightCamp - Grappling Submission Techniques l Step By Step Tutorial","https://a.storyblok.com/f/115220/1244x700/62d405cf0b/grappling-submission-techniques-step-by-step-tutorial.png","image_video_link",{"type":741,"content":779},[780,782,788],{"text":781,"type":745},"Whether you’re a Jiu-Jitsu practitioner or a boxer or kickboxer looking to shake things up with a little ",{"text":783,"type":745,"marks":784},"MMA",[785],{"type":750,"attrs":786},{"href":787,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/fight-news/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{"text":789,"type":745}," training, grab a training partner and follow along for these 5 powerhouse takedowns and grappling moves. ",{"type":741,"content":791},[792],{"text":793,"type":745},"*If you are new to MMA do not try these moves without a seasoned professional or trainer in person to guide you.",{"type":795,"attrs":796,"content":798},"heading",{"level":797},2,[799],{"text":800,"type":745},"Takedowns",{"type":795,"attrs":802,"content":804},{"level":803},3,[805],{"text":806,"type":745},"Double Leg Takedown",{"type":765,"attrs":808},{"id":809,"body":810},"17c9c100-eb1f-4162-a236-5eb106bdd632",[811],{"url":812,"_uid":814,"image":815,"component":819,"copyright_details":820},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"story","i-c34d8465-b066-4237-b1a2-85db7681d569",{"id":816,"alt":817,"name":7,"focus":48,"title":817,"filename":818,"copyright":7,"fieldtype":50},5289314,"FightCamp - Takedowns & submissions with Carla Esparza","https://a.storyblok.com/f/115220/1100x1100/5004ceec3c/double-leg-takedown.png","content_image",[],{"type":822,"content":823},"bullet_list",[824,831,837,843,849],{"type":825,"content":826},"list_item",[827],{"type":741,"content":828},[829],{"text":830,"type":745},"Begin in your kickboxing stance and drop low into a lunge to get under your opponent ",{"type":825,"content":832},[833],{"type":741,"content":834},[835],{"text":836,"type":745},"To shoot your takedown, step your lead leg forward, aiming for between their legs to throw them off balance",{"type":825,"content":838},[839],{"type":741,"content":840},[841],{"text":842,"type":745},"Shoot your arms forward and lace them around the backs of their thighs ",{"type":825,"content":844},[845],{"type":741,"content":846},[847],{"text":848,"type":745},"Your rear arm will lift your opponent’s arm, and your lead arm will make a chopping motion to throw off their balance ",{"type":825,"content":850},[851],{"type":741,"content":852},[853],{"text":854,"type":745},"Use your head pressure to help throw them off balance and topple them to the ground",{"type":741,"content":856},[857,862],{"text":858,"type":745,"marks":859},"Pro tips from Carla:",[860],{"type":861},"bold",{"text":863,"type":745}," When in doubt, drop down lower. It’s super important to step in deep to get that impact on your opponent and get them off balance. The further you step your foot behind your opponent, the greater the impact of your body into theirs when you go for the takedown. You don’t want to be on the outside of their thighs as your opponent will be trying to move their legs back, so wrapping around the back is essential",{"type":795,"attrs":865,"content":866},{"level":803},[867],{"text":868,"type":745},"Catch Kick & Inside Trip",{"type":765,"attrs":870},{"id":809,"body":871},[872],{"url":873,"_uid":874,"image":875,"component":819,"copyright_details":878},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-1948aacb-1486-46ef-8d3e-e43c09301286",{"id":876,"alt":817,"name":7,"focus":48,"title":817,"filename":877,"copyright":7,"fieldtype":50},5289321,"https://a.storyblok.com/f/115220/1100x1100/3b5e088c9c/catch-kick-inside-trip.png",[],{"type":822,"content":880},[881,887,893,899,905],{"type":825,"content":882},[883],{"type":741,"content":884},[885],{"text":886,"type":745},"When your opponent throws a kick, catch it with your same side hand ",{"type":825,"content":888},[889],{"type":741,"content":890},[891],{"text":892,"type":745},"Use your opposite hand to grab their calf from underneath",{"type":825,"content":894},[895],{"type":741,"content":896},[897],{"text":898,"type":745},"Step back half a step to give yourself room to swing their leg to the other side of your body",{"type":825,"content":900},[901],{"type":741,"content":902},[903],{"text":904,"type":745},"Close the distance and grab their body around the waist with your now-free hand ",{"type":825,"content":906},[907],{"type":741,"content":908},[909],{"text":910,"type":745},"Take a big step with the leg closest to them, stepping around their leg and bumping them with your hip to trip them over your knee and shin",{"type":741,"content":912},[913,917],{"text":914,"type":745,"marks":915},"Pro tip from Carla:",[916],{"type":861},{"text":918,"type":745}," Any time you want to throw somebody, you need to be body-to-body close. Get in there!",{"type":795,"attrs":920,"content":921},{"level":803},[922],{"text":923,"type":745},"Inside Leg Trip",{"type":765,"attrs":925},{"id":809,"body":926},[927],{"url":928,"_uid":929,"image":930,"component":819,"copyright_details":933},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-ee50fc2b-1b20-411b-88b6-5694de91062b",{"id":931,"alt":817,"name":7,"focus":48,"title":817,"filename":932,"copyright":7,"fieldtype":50},5289328,"https://a.storyblok.com/f/115220/1100x1100/c01b54a0cc/inside-leg-trip.png",[],{"type":822,"content":935},[936,942,948],{"type":825,"content":937},[938],{"type":741,"content":939},[940],{"text":941,"type":745},"Start off in the clinch position ",{"type":825,"content":943},[944],{"type":741,"content":945},[946],{"text":947,"type":745},"Pick a leg to go after and force your opponent to step it forward by taking a step back",{"type":825,"content":949},[950],{"type":741,"content":951},[952],{"text":953,"type":745},"Step your leg through theirs and kick your leg back, falling to your knee as you step ",{"type":741,"content":955},[956,959],{"text":914,"type":745,"marks":957},[958],{"type":861},{"text":960,"type":745}," Usually in wrestling, it’s always forward pressure. When you kick forward, launch your leg back to propel your body forward. Explode forward like you would at the start of a sprint on the track. Both you and your opponent will fall to the ground in a sprawl.",{"type":795,"attrs":962,"content":963},{"level":797},[964],{"text":965,"type":745},"Submissions",{"type":795,"attrs":967,"content":968},{"level":803},[969],{"text":970,"type":745},"Rear Naked Choke",{"type":765,"attrs":972},{"id":809,"body":973},[974],{"url":975,"_uid":976,"image":977,"component":819,"copyright_details":980},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-c2e1db86-f404-492b-9377-f81bae77795b",{"id":978,"alt":817,"name":7,"focus":48,"title":817,"filename":979,"copyright":7,"fieldtype":50},5289333,"https://a.storyblok.com/f/115220/1100x1100/4887e8f0a5/rear-naked-choke.png",[],{"type":822,"content":982},[983,989,995,1001,1007,1013,1019,1025],{"type":825,"content":984},[985],{"type":741,"content":986},[987],{"text":988,"type":745},"Start on the mat with your opponent sitting between your extended legs, facing away from you ",{"type":825,"content":990},[991],{"type":741,"content":992},[993],{"text":994,"type":745},"Throw your legs around their waist so that your feet are between your knees ",{"type":825,"content":996},[997],{"type":741,"content":998},[999],{"text":1000,"type":745},"One hand should be beneath their arm, and the other should be over their shoulder",{"type":825,"content":1002},[1003],{"type":741,"content":1004},[1005],{"text":1006,"type":745},"Shoot the hand over their shoulder across the neck in a slicing motion and grip as high as possible on your opponent’s shoulder ",{"type":825,"content":1008},[1009],{"type":741,"content":1010},[1011],{"text":1012,"type":745},"Pull out your lower hand and grip that bicep with your upper hand ",{"type":825,"content":1014},[1015],{"type":741,"content":1016},[1017],{"text":1018,"type":745},"Put your free hand against the back of your opponent’s head ",{"type":825,"content":1020},[1021],{"type":741,"content":1022},[1023],{"text":1024,"type":745},"Bring your head in tight against the back of your opponent’s head ",{"type":825,"content":1026},[1027],{"type":741,"content":1028},[1029],{"text":1030,"type":745},"Use the pressure of your head against theirs, and squeeze until submission ",{"type":741,"content":1032},[1033,1036],{"text":858,"type":745,"marks":1034},[1035],{"type":861},{"text":1037,"type":745}," When it comes to grabbing your bicep, the deeper the better, so walk your fingers up as high as you can to get it nice and secure. 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Now you’re in the dominant position ",{"type":741,"content":1116},[1117,1119,1125],{"text":1118,"type":745},"Add these MMA moves to your training at home or at the gym, and let us know which takedown and submission moves are your favorites in the ",{"text":1120,"type":745,"marks":1121},"FightCamp community",[1122],{"type":750,"attrs":1123},{"href":1124,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{"text":1126,"type":745},"! ",{"type":795,"attrs":1128,"content":1129},{"level":797},[1130],{"text":1131,"type":745},"Train Like a Fighter",{"type":741,"content":1133},[1134,1136,1142],{"text":1135,"type":745},"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":1137,"type":745,"marks":1138},"FightCamp",[1139],{"type":750,"attrs":1140},{"href":1141,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1143,"type":745}," 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":1145,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1150,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1151,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1146,"component":118,"meta_info":1147,"meta_title":7,"block_image":1148,"cover_image":1149,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-08-09 00:00","article",{"_uid":1155,"title":1156,"plugin":43,"description":1157},"47de510f-4ac5-48af-884a-d254e01b2c0d","Carla Esparza Shows 5 MMA Takedowns & Submissions | FightCamp","Practice your Jiu-Jitsu takedowns and submissions with UFC Fighter Carla Esparza. The “Cookie Monster” shares her 5 sweetest MMA grappling techniques.",{"id":1159,"alt":1160,"name":7,"focus":48,"title":1160,"filename":1161,"copyright":7,"fieldtype":50},5288789,"FightCamp - Carla Esparza Shows Us 5 MMA Takedowns & Submissions","https://a.storyblok.com/f/115220/2400x990/75ff7f9063/carla-esparza-shows-us-5-mma-takedowns-submissions.png",[],"carla-esparza-shows-us-5-mma-takedowns-submissions","blogs/carla-esparza-shows-us-5-mma-takedowns-submissions",-5070,[1167],"featured",60887917,"e136cfcc-042e-4818-b47a-96b270606c39","2022-08-09T02:00:00.000Z","training/{{story.slug}}",[],{"name":1174,"created_at":1175,"published_at":1176,"updated_at":1177,"id":1178,"uuid":1179,"content":1180,"slug":1516,"full_slug":1517,"sort_by_date":48,"position":1518,"tag_list":1519,"is_startpage":9,"parent_id":1168,"meta_data":48,"group_id":1520,"first_published_at":1521,"release_id":48,"lang":60,"path":1171,"alternates":1522,"default_full_slug":48,"translated_slugs":48},"Prenice Brewer Strength & Conditioning Exercises For Boxing","2022-07-06T22:34:54.518Z","2022-09-26T19:50:39.333Z","2022-09-26T19:50:39.363Z",160108903,"dd5ae7ed-fabe-4170-a2b6-b24ac3342e31",{"_uid":1181,"faqs":1182,"title":1174,"topic":1199,"author":1214,"content":1219,"category":1499,"schedule":1507,"component":1153,"meta_info":1508,"cover_image":1511,"description":1510,"contributors":1515},"d1cefe16-78ff-4e04-a55f-90447d483dbe",[1183,1187,1191,1195],{"_uid":1184,"answer":1185,"question":1186,"component":699},"a674f547-8cae-49e8-9435-4b9919e9331a","-Start off in a full-body plank position holding a pair of dumbbells in each hand\n-Dumbbells should be resting on the ground\n-Perform a single-arm renegade row with each arm consecutively\n-Next perform a push-up\n-Jump your feet towards the dumbbells, landing shoulder-width apart before rising to a standing position\n-Hammer curl the dumbbells\n-While keeping the weights in the curled position at shoulder height, perform a bodyweight squat\n-As you rise up out of the bottom squat position, continue pressing the dumbbells overhead performing a shoulder press\n-Lower the weights back towards the ground before jumping your feet back to a full-body plank position\n-Repeat this movement pattern for 60 seconds","How do you do a Man-Makers exercise?",{"_uid":1188,"answer":1189,"question":1190,"component":699},"e4418023-88b0-4bd6-8d90-ca7e488d2eaa","-Begin by sitting on the ground with your legs stretched out in front of you, feet together\n-Grab a dumbbell and hold it against your chest\n-While engaging your core, lift your legs 4-6 inches off the ground\n-Your chest should be at a 45-degree angle, legs straight\n-Hold this plank position for 60 seconds\n\n","How do you do a seated plank?",{"_uid":1192,"answer":1193,"question":1194,"component":699},"5ed7b83b-c382-45f9-84e9-191553a4f5b2","-Start off in an athletic stance\n-Grab a dumbbell and hold it at chest height\n-Perform a bodyweight squat pausing at the bottom position for a second\n-Upon rising, perform a vertical jump focusing on height\n-Be sure to land in an athletic stance\n-Continue performing squat jumps for 60 seconds","How do you do a dumbbell squat jump?",{"_uid":1196,"answer":1197,"question":1198,"component":699},"2e91fb31-e5e6-42c3-a920-6bdcc2447e1c","Boxing coach PJ Brewer likes to have his boxers perform strength and conditioning exercises using time-based measurements as that is what fighters experience during their fights. He usually has them perform multiple sets while only letting them have 30-seconds rest between sets.","What are strength training tips for a boxer?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1200,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1212,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1213,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1201,"component":39,"meta_info":1209,"block_image":1210,"cover_image":1211,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1202,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1207,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1208,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1203,"component":118,"meta_info":1204,"meta_title":7,"block_image":1205,"cover_image":1206,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1215,"slug":675,"full_slug":676,"sort_by_date":48,"position":677,"tag_list":1217,"is_startpage":9,"parent_id":679,"meta_data":48,"group_id":680,"first_published_at":681,"release_id":48,"lang":60,"path":7,"alternates":1218,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1216,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":738,"content":1220},[1221,1225,1237,1249,1253,1258,1270,1274,1279,1290,1352,1357,1367,1399,1404,1414,1452,1457,1469,1482,1486,1490],{"type":741,"content":1222},[1223],{"text":1224,"type":745},"When it comes to fight training, there is some old-school controversy as to whether strength training, especially for boxing, is necessary and/or useful. As we know today, strength training is crucially important for the success a fighter has in the ring or cage. The best part is, that you don't have to spend hours in the gym throwing around a ton of weight to get functionally strong either.",{"type":741,"content":1226},[1227,1229,1235],{"text":1228,"type":745},"FightCamp was fortunate enough to be able to partner with ",{"text":1230,"type":745,"marks":1231},"Delante “Tiger” Johnson",[1232],{"type":750,"attrs":1233},{"href":1234,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/fight-news/tokyo-olympics-2020-team-usa-boxing",{"text":1236,"type":745},", a former Olympian and undefeated professional boxer signed to Top Rank, and his coach Prenice “PJ” Brewer, to walk Rocky Harris through some of PJ’s top strength and conditioning exercises.",{"type":765,"attrs":1238},{"id":1239,"body":1240},"a08873f9-e923-4918-9b09-64b0f9fd1668",[1241],{"_uid":1242,"link":1243,"image":1245,"title":1247,"component":777},"i-53beebd8-2af3-4cdc-a8e3-ab86412459ec",{"id":7,"url":1244,"linktype":13,"fieldtype":14,"cached_url":1244},"https://youtu.be/rOmVIF0mOZs",{"id":1246,"alt":1247,"name":7,"focus":48,"title":1247,"filename":1248,"copyright":7,"fieldtype":50},5243812,"FightCamp - Strength Training Drills For Boxing l Try These Strength & Conditioning Exercises","https://a.storyblok.com/f/115220/1244x700/7e7ae07b63/strength-training-drills-for-boxing-try-these-strength-conditioning-exercises.png",{"type":741,"content":1250},[1251],{"text":1252,"type":745},"Check out these three moves and add them to your training so you can fight like a tiger!",{"type":795,"attrs":1254,"content":1255},{"level":797},[1256],{"text":1257,"type":745},"The Movements",{"type":741,"content":1259},[1260,1262,1268],{"text":1261,"type":745},"Here are PJ’s top strength and conditioning exercises that he has Tiger Johnson perform during ",{"text":1263,"type":745,"marks":1264},"training camps",[1265],{"type":750,"attrs":1266},{"href":1267,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/the-fight-camp-how-to-train-like-a-fighter/",{"text":1269,"type":745},". ",{"type":741,"content":1271},[1272],{"text":1273,"type":745},"*Equipment Needed: Dumbbells ",{"type":795,"attrs":1275,"content":1276},{"level":803},[1277],{"text":1278,"type":745},"Man-Makers",{"type":765,"attrs":1280},{"id":1239,"body":1281},[1282],{"url":1283,"_uid":1284,"image":1285,"component":819,"copyright_details":1289},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-d06b2a88-82af-45f7-9b45-ba2c3e6a8ed3",{"id":1286,"alt":1287,"name":7,"focus":48,"title":1287,"filename":1288,"copyright":7,"fieldtype":50},5243801,"FightCamp - Strength and conditioning exercises","https://a.storyblok.com/f/115220/1100x1100/e9a6a21ea3/man-maker-drill.png",[],{"type":822,"content":1291},[1292,1298,1304,1310,1316,1322,1328,1334,1340,1346],{"type":825,"content":1293},[1294],{"type":741,"content":1295},[1296],{"text":1297,"type":745},"Start off in a full-body plank position holding a pair of dumbbells in each hand",{"type":825,"content":1299},[1300],{"type":741,"content":1301},[1302],{"text":1303,"type":745},"Dumbbells should be resting on the ground",{"type":825,"content":1305},[1306],{"type":741,"content":1307},[1308],{"text":1309,"type":745},"Perform a single-arm renegade row with each arm consecutively",{"type":825,"content":1311},[1312],{"type":741,"content":1313},[1314],{"text":1315,"type":745},"Next perform a push-up",{"type":825,"content":1317},[1318],{"type":741,"content":1319},[1320],{"text":1321,"type":745},"Jump your feet towards the dumbbells, landing shoulder-width apart before rising to a standing position",{"type":825,"content":1323},[1324],{"type":741,"content":1325},[1326],{"text":1327,"type":745},"Hammer curl the dumbbells",{"type":825,"content":1329},[1330],{"type":741,"content":1331},[1332],{"text":1333,"type":745},"While keeping the weights in the curled position at shoulder height, perform a bodyweight squat",{"type":825,"content":1335},[1336],{"type":741,"content":1337},[1338],{"text":1339,"type":745},"As you rise up out of the bottom squat position, continue pressing the dumbbells overhead performing a shoulder press",{"type":825,"content":1341},[1342],{"type":741,"content":1343},[1344],{"text":1345,"type":745},"Lower the weights back towards the ground before jumping your feet back to a full-body plank position",{"type":825,"content":1347},[1348],{"type":741,"content":1349},[1350],{"text":1351,"type":745},"Repeat this movement pattern for 60 seconds",{"type":795,"attrs":1353,"content":1354},{"level":803},[1355],{"text":1356,"type":745},"Seated Planks",{"type":765,"attrs":1358},{"id":1239,"body":1359},[1360],{"url":1361,"_uid":1362,"image":1363,"component":819,"copyright_details":1366},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-ddc75cf4-a0ab-400b-81cc-4624005e02d3",{"id":1364,"alt":1287,"name":7,"focus":48,"title":1287,"filename":1365,"copyright":7,"fieldtype":50},5243802,"https://a.storyblok.com/f/115220/1100x1100/29a1d5ad1e/seated_plank_drill.png",[],{"type":822,"content":1368},[1369,1375,1381,1387,1393],{"type":825,"content":1370},[1371],{"type":741,"content":1372},[1373],{"text":1374,"type":745},"Begin by sitting on the ground with your legs stretched out in front of you, feet together",{"type":825,"content":1376},[1377],{"type":741,"content":1378},[1379],{"text":1380,"type":745},"Grab a dumbbell and hold it against your chest",{"type":825,"content":1382},[1383],{"type":741,"content":1384},[1385],{"text":1386,"type":745},"While engaging your core, lift your legs 4-6 inches off the ground",{"type":825,"content":1388},[1389],{"type":741,"content":1390},[1391],{"text":1392,"type":745},"Your chest should be at a 45-degree angle, legs straight",{"type":825,"content":1394},[1395],{"type":741,"content":1396},[1397],{"text":1398,"type":745},"Hold this plank position for 60 seconds",{"type":795,"attrs":1400,"content":1401},{"level":803},[1402],{"text":1403,"type":745},"Dumbbell Squat Jumps",{"type":765,"attrs":1405},{"id":1239,"body":1406},[1407],{"url":1408,"_uid":1409,"image":1410,"component":819,"copyright_details":1413},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-0e527e2a-9d6b-42d8-97e6-6af910984dfd",{"id":1411,"alt":1287,"name":7,"focus":48,"title":1287,"filename":1412,"copyright":7,"fieldtype":50},5243803,"https://a.storyblok.com/f/115220/1100x1100/2554bb6b70/dumbell_squat_jump_drill.png",[],{"type":822,"content":1415},[1416,1422,1428,1434,1440,1446],{"type":825,"content":1417},[1418],{"type":741,"content":1419},[1420],{"text":1421,"type":745},"Start off in an athletic stance",{"type":825,"content":1423},[1424],{"type":741,"content":1425},[1426],{"text":1427,"type":745},"Grab a dumbbell and hold it at chest height",{"type":825,"content":1429},[1430],{"type":741,"content":1431},[1432],{"text":1433,"type":745},"Perform a bodyweight squat pausing at the bottom position for a second",{"type":825,"content":1435},[1436],{"type":741,"content":1437},[1438],{"text":1439,"type":745},"Upon rising, perform a vertical jump focusing on height",{"type":825,"content":1441},[1442],{"type":741,"content":1443},[1444],{"text":1445,"type":745},"Be sure to land in an athletic stance",{"type":825,"content":1447},[1448],{"type":741,"content":1449},[1450],{"text":1451,"type":745},"Continue performing squat jumps for 60 seconds",{"type":795,"attrs":1453,"content":1454},{"level":797},[1455],{"text":1456,"type":745},"Tools For Your Boxing Toolkit",{"type":741,"content":1458},[1459,1461,1467],{"text":1460,"type":745},"These three moves are easy to execute, yet challenging to perform when the focus is time orientated. PJ likes to have his boxers perform these exercises using time-based measurements as that is what fighters experience during their fights. He usually has them perform ",{"text":1462,"type":745,"marks":1463},"multiple sets",[1464],{"type":750,"attrs":1465},{"href":1466,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/reps-and-sets-explained-boxing-strength-training",{"text":1468,"type":745}," while only letting them have 30-seconds rest between sets. ",{"type":765,"attrs":1470},{"id":1471,"body":1472},"1b6df191-1c84-46a0-8d9f-3c5484378b5b",[1473],{"_uid":1474,"text":1475,"image":1476,"author":1480,"component":1481},"i-10b8a36a-98be-41f0-9a3c-2cf87d9dfa4c","They don't fully recover, but they recover enough because at the end of the day you gotta push yourself, you gotta push through it. You don't get no breaks in a fight. You have to build yourself up mentally and physically.",{"id":1477,"alt":1478,"name":7,"focus":48,"title":1478,"filename":1479,"copyright":7,"fieldtype":50},5243824,"FightCamp - Tiger Johnson and his coach PJ Brewer","https://a.storyblok.com/f/115220/1380x700/c866a5b727/tiger-johnson_coach-pj-brewer.png","Prenice \"PJ\" Brewer","pull_quote",{"type":741,"content":1483},[1484],{"text":1485,"type":745},"As you can see, strength training is critical for a boxer's success while fighting. You have to be able to take the beating and be able to dish it out as well. These three moves will help your performance in both regards.",{"type":795,"attrs":1487,"content":1488},{"level":797},[1489],{"text":1131,"type":745},{"type":741,"content":1491},[1492,1494,1498],{"text":1493,"type":745},"Take your workouts to the next level and train like Tiger with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1137,"type":745,"marks":1495},[1496],{"type":750,"attrs":1497},{"href":1141,"uuid":48,"anchor":48,"target":753,"linktype":13},{"text":1143,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1500,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1505,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1506,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1501,"component":118,"meta_info":1502,"meta_title":7,"block_image":1503,"cover_image":1504,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-08-02 00:00",{"_uid":1509,"title":1174,"plugin":43,"description":1510},"40551675-965e-438d-a043-9f3845f731e2","Enhance your fighter training with these pro boxer strength and conditioning exercises. Train like Delante “Tiger” Johnson and add them to your boxing routine.",{"id":1512,"alt":1513,"name":7,"focus":48,"title":1513,"filename":1514,"copyright":7,"fieldtype":50},5256359,"FightCamp - Prenice Brewer Strength & Conditioning Exercises For Boxing","https://a.storyblok.com/f/115220/2400x990/f0328ee588/prenice-brewer-strength-conditioning-exercises-for-boxing.png",[],"prenice-brewer-strength-conditioning-exercises-for-boxing","blogs/prenice-brewer-strength-conditioning-exercises-for-boxing",-5000,[1167],"c5ffc0a7-74a5-41c2-9b84-d10a9ed0c48e","2022-08-02T00:00:00.000Z",[],{"name":1524,"created_at":1525,"published_at":1526,"updated_at":1527,"id":1528,"uuid":1529,"content":1530,"slug":1976,"full_slug":1977,"sort_by_date":48,"position":1978,"tag_list":1979,"is_startpage":9,"parent_id":1168,"meta_data":48,"group_id":1980,"first_published_at":1981,"release_id":48,"lang":60,"path":1982,"alternates":1983,"default_full_slug":48,"translated_slugs":48},"Gym Hairstyles For Short Natural Hair","2022-04-13T08:05:42.350Z","2022-09-26T19:52:17.937Z","2022-09-26T19:52:17.979Z",124723568,"5475efac-8a24-4df4-bc92-86b1f499039f",{"_uid":1531,"faqs":1532,"title":1524,"topic":1609,"author":1624,"content":1629,"category":1959,"schedule":1967,"component":1153,"meta_info":1968,"cover_image":1971,"description":1970,"contributors":1975},"dde1fd1a-e408-4885-8086-6605a02cfab2",[1533,1537,1541,1545,1549,1553,1557,1561,1565,1569,1573,1577,1581,1585,1589,1593,1597,1601,1605],{"_uid":1534,"answer":1535,"question":1536,"component":699},"9b081bde-1c58-4fbb-8d38-832c0ac214d9","You’re busting out those high knees and powering through your HIIT session, then boom! Your hair falls in your face, sticking to your sweat, and throwing you off your game. The process of redoing your hair between exercise moves is inconvenient and a hassle. To avoid interrupting your performance and concentration, we are sharing FightCamp Trainer Rocky Harris’s best gym hairstyles that will defy even your toughest workouts.\n\nHere are the best workout hairstyles:\n1. Afro\n2. Frohawk\n3. Mickey Ears\n4. Pin-Up Girl\n5. Wet Hair Look\n6. Afro Puff","What are the best workout hairstyles?",{"_uid":1538,"answer":1539,"question":1540,"component":699},"12716004-4b95-4716-85e9-7f208d961bbd","If you have 4B-4C hair texture, an afro will withstand an intense strength, conditioning, or boxing session. Once your body produces sweat, your hair will begin to coil, but it will never lose its shape. Since it maintains its look, an afro is perfect for a workout that’s as tough as you are.","What is an afro?",{"_uid":1542,"answer":1543,"question":1544,"component":699},"be9c3706-c460-4aac-9c17-96763598a33e","What You’ll Need:\n- hair ties\n- afro pick\n- leave-in conditioner (optional)","What do you need to put your hair in an afro?",{"_uid":1546,"answer":1547,"question":1548,"component":699},"24aaa122-a48a-4bef-a7d6-5ab271d6f39d","To achieve the perfect afro, you may want to stretch your hair out the night before. You can do this naturally without heat products by separating your hair into four parts and securing each section with a hair tie. Next, wrap the hair tie around the ponytail and pull the tail through to create mini-buns.\n\nOnce it’s time to style your hair into an afro, carefully unravel each hair tie and use an afro pick to tease your hair. Start at the ends, then work your way to the root. Be sure you are gathering sections together as you tease. Continue styling to perfection. For extra fluff, consider styling your hair with a small amount of leave-in conditioner.","How do you style your hair in an afro?",{"_uid":1550,"answer":1551,"question":1552,"component":699},"261c4384-d990-4d58-a294-7a626bbfe904","The frohawk gives so many vibes – from fun to classy, to throwback. Maybe you are attending a 90’s workout and want to look groovy. With this hairstyle, you can finish your workout and still go out with friends the same night without having to restyle your hair.","What is a frohawk?",{"_uid":1554,"answer":1555,"question":1556,"component":699},"6d095674-fa32-4b19-9d72-333d0cce0560","What You’ll Need:\n- one (1) coil scrunchie\n- one (1) hair tie\n- hair wax\n- an afro pick","What do you need to style your hair in a frohawk?",{"_uid":1558,"answer":1559,"question":1560,"component":699},"14d174b0-93d0-4e4d-90c8-80fe37e37b80","First, divide your hair into three sections. Part from the edge of one ear to the other and then the middle of one ear to the other. Next, use your edge wax to sleek the middle section of your hair and pull it up into a ponytail using a hair tie. Place the coil scrunchie around the ponytail and unravel the hair tie. The coil scrunchie will hold the hair in place without unnecessary tightness against your scalp. To create a fuller look, you can lower the coil scrunchie while pulling extra hair through. Once you are satisfied, begin teasing your hair with an afro pick until you achieve the desired look.","How do you style your hair in a frohawk?",{"_uid":1562,"answer":1563,"question":1564,"component":699},"ac2e5ed1-ca02-4e8b-8830-18c87ab7c3ad","This hairstyle is great for low-impact exercises and looks cute with any workout outfit.","What is the Mickey Ears hairstyle?",{"_uid":1566,"answer":1567,"question":1568,"component":699},"ffc73613-ce68-4e3c-b80a-79df44351aaf","What You’ll Need:\n- comb\n- hair wax\n- two (2) coil scrunchies","What do you need to style your hair in Mickey Ears?",{"_uid":1570,"answer":1571,"question":1572,"component":699},"3dea12c4-f47e-44a3-ae85-9b31904325aa","To style your hair into Mickey ears, use the tail end of a comb to part your hair into two sections, from the middle of your forehead to the back of your neck. Secure the section you are not styling first so it does not get in the way. Next, apply hair wax to the edges of your hair and use a soft brush to smooth it in. Place a coil scrunchie around the area you want to poof out. To create a fuller look, pull the coil scrunchie down and lift more hair through. Repeat on the other side.","How do you style your hair in Mickey Ears?",{"_uid":1574,"answer":1575,"question":1576,"component":699},"c5706ff6-2e17-4dc7-b085-78711efb3167","The pin-up girl can survive any gym workout, including swimming. This hairstyle fits inside of a standard swim cap or workout hat and naturally stretches out your hair for a sequel style.","What is the pin-up girl hairstyle?",{"_uid":1578,"answer":1579,"question":1580,"component":699},"f8f92d45-40c4-4b18-bde6-5d9cf67d1391","What You’ll Need:\n- bobby pins","What do you need to style your hair in the pin-up girl hairstyle?",{"_uid":1582,"answer":1583,"question":1584,"component":699},"06e84b48-56af-4f6a-9cfc-b7200436afee","To begin, section your hair into 4-8 parts. Then braid or twist each section. Finally, pin the ends of your hair by taking any braid or twist and bringing it across, down, or up depending on where it’s sprouted from. Pin it to the root with a bobby pin. Where you pin is up to you. Have fun when styling!","How do you style your hair in a pin-up girl?",{"_uid":1586,"answer":1587,"question":1588,"component":699},"0a8781b2-e31d-45a3-98a6-9ef228cad136","No amount of sweat can mess up hair that’s already wet. To top it off, this hairstyle takes fewer than five minutes and is perfect when you are in a rush.","What is the wet hair look hairstyle?",{"_uid":1590,"answer":1591,"question":1592,"component":699},"d2597035-cfda-44d1-8f33-723f4d3e7c8e","What You’ll Need:\n- water (or a spray bottle)\n- gel","What do you need to style your hair in the wet hair look?",{"_uid":1594,"answer":1595,"question":1596,"component":699},"6927d873-c26c-4578-b998-8965fbb674a6","When you are ready, wet your hair in the shower or use a towel and water spray bottle. To maintain the curls after wetting your hair, apply a small amount of gel into your hands then scrunch the bottom of your hair by balling it into your fist. Repeat this method into each section of your hair or until you achieve the desired look.","How do you get the wet hair look hairstyle?",{"_uid":1598,"answer":1599,"question":1600,"component":699},"472e8294-53a0-41d2-8fd1-e81933e29a85","The afro puff is the best hairstyle for running. With the afro puff, your hair is completely out of the way and won’t interrupt your workout. The secret is to use a cut stocking (knee to ankle length).","What is the afro puff?",{"_uid":1602,"answer":1603,"question":1604,"component":699},"ace811d4-413b-430c-bb85-89c8054d9d05","What You'll Need:\n- cut stocking\n- hair wax or gel\n- soft hairbrush","What do you need to style your hair in an afro puff?",{"_uid":1606,"answer":1607,"question":1608,"component":699},"9bec816c-cf3d-477b-a1e8-788eecd7e154","Apply hair wax or gel to the edges of your hair. Then use a soft brush to smooth it in. After, tie the cut stocking from the top of your forehead to the back of your head. Gently slide the stocking towards the middle of your hair until the desired amount of hair is sectioned between the stocking. Be sure to tease your hair after to create a fuller look and style around the stocking to hide it.","How do you do an afro puff?",{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":1610,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":1622,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":1623,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":349,"name":350,"category":1611,"component":39,"meta_info":1619,"block_image":1620,"cover_image":1621,"internal_notes":7},{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1612,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1617,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1618,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1613,"component":118,"meta_info":1614,"meta_title":7,"block_image":1615,"cover_image":1616,"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},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":1625,"slug":675,"full_slug":676,"sort_by_date":48,"position":677,"tag_list":1627,"is_startpage":9,"parent_id":679,"meta_data":48,"group_id":680,"first_published_at":681,"release_id":48,"lang":60,"path":7,"alternates":1628,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":1626,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":738,"content":1630},[1631,1642,1654,1659,1664,1675,1678,1684,1704,1708,1712,1717,1728,1731,1737,1763,1766,1771,1782,1785,1790,1809,1812,1817,1828,1831,1836,1844,1847,1852,1863,1866,1871,1885,1888,1893,1904,1907,1913,1933,1936,1941,1945,1949],{"type":741,"content":1632},[1633,1635,1640],{"text":1634,"type":745},"You’re busting out those high knees and powering through your HIIT session, then boom! Your hair falls in your face, sticking to your sweat, and throwing you off your game. The process of redoing your hair between exercise moves is inconvenient and a hassle. To avoid interrupting your performance and concentration, we are sharing ",{"text":1636,"type":745,"marks":1637},"Rocky Harris’s",[1638],{"type":750,"attrs":1639},{"href":761,"uuid":48,"anchor":48,"target":753,"linktype":13},{"text":1641,"type":745}," best gym hairstyles that will defy even your toughest workouts.",{"type":765,"attrs":1643},{"id":1644,"body":1645},"6279fee7-3d0d-4b41-b1ec-87236610d62e",[1646],{"_uid":1647,"link":1648,"image":1650,"title":1652,"component":777},"i-b6349043-0e05-4074-9f80-461c49e1f220",{"id":7,"url":1649,"linktype":13,"fieldtype":14,"cached_url":1649},"https://youtu.be/e38DQM0znCI",{"id":1651,"alt":1652,"name":7,"focus":48,"title":1652,"filename":1653,"copyright":7,"fieldtype":50},4405070,"Best 4B:4C Hairstyles for Working Out l Easy & Quick","https://a.storyblok.com/f/115220/1244x700/6a34842182/best-4b-4c-hairstyles-for-working-out-easy-quick.png",{"type":795,"attrs":1655,"content":1656},{"level":797},[1657],{"text":1658,"type":745},"Best Workout Hairstyles",{"type":795,"attrs":1660,"content":1661},{"level":803},[1662],{"text":1663,"type":745},"1. Afro",{"type":765,"attrs":1665},{"id":1644,"body":1666},[1667],{"url":1668,"_uid":1669,"image":1670,"component":819,"copyright_details":1674},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-40fd532f-df9b-46f5-a3b5-5e27a2e75df5",{"id":1671,"alt":1672,"name":7,"focus":48,"title":1672,"filename":1673,"copyright":7,"fieldtype":50},4404986,"Workout Hairstyle - Afro","https://a.storyblok.com/f/115220/1380x700/702e0bcdfa/afro.png",[],{"type":741,"content":1676},[1677],{"text":1539,"type":745},{"type":741,"content":1679},[1680],{"text":1681,"type":745,"marks":1682},"What You’ll Need: ",[1683],{"type":861},{"type":822,"content":1685},[1686,1692,1698],{"type":825,"content":1687},[1688],{"type":741,"content":1689},[1690],{"text":1691,"type":745},"Hair ties",{"type":825,"content":1693},[1694],{"type":741,"content":1695},[1696],{"text":1697,"type":745},"Afro pick",{"type":825,"content":1699},[1700],{"type":741,"content":1701},[1702],{"text":1703,"type":745},"Leave-in conditioner (optional)",{"type":741,"content":1705},[1706],{"text":1707,"type":745},"To achieve the perfect afro, you may want to stretch your hair out the night before. You can do this naturally without heat products by separating your hair into four parts and securing each section with a hair tie. Next, wrap the hair tie around the ponytail and pull the tail through to create mini-buns.",{"type":741,"content":1709},[1710],{"text":1711,"type":745},"Once it’s time to style your hair into an afro, carefully unravel each hair tie and use an afro pick to tease your hair. Start at the ends, then work your way to the root. Be sure you are gathering sections together as you tease. Continue styling to perfection. For extra fluff, consider styling your hair with a small amount of leave-in conditioner.",{"type":795,"attrs":1713,"content":1714},{"level":803},[1715],{"text":1716,"type":745},"2. Frohawk",{"type":765,"attrs":1718},{"id":1644,"body":1719},[1720],{"url":1721,"_uid":1722,"image":1723,"component":819,"copyright_details":1727},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-589c1bdf-ad2c-4449-9e6f-d613b7cf7235",{"id":1724,"alt":1725,"name":7,"focus":48,"title":1725,"filename":1726,"copyright":7,"fieldtype":50},4405025,"Workout Hairstyle - Frohawk","https://a.storyblok.com/f/115220/1380x700/d1cd02d227/frohawk.png",[],{"type":741,"content":1729},[1730],{"text":1551,"type":745},{"type":741,"content":1732},[1733],{"text":1734,"type":745,"marks":1735},"What You’ll Need:",[1736],{"type":861},{"type":822,"content":1738},[1739,1745,1751,1757],{"type":825,"content":1740},[1741],{"type":741,"content":1742},[1743],{"text":1744,"type":745},"(1) One coil scrunchie",{"type":825,"content":1746},[1747],{"type":741,"content":1748},[1749],{"text":1750,"type":745},"(1) One hair tie",{"type":825,"content":1752},[1753],{"type":741,"content":1754},[1755],{"text":1756,"type":745},"Hair wax",{"type":825,"content":1758},[1759],{"type":741,"content":1760},[1761],{"text":1762,"type":745},"An afro pick",{"type":741,"content":1764},[1765],{"text":1559,"type":745},{"type":795,"attrs":1767,"content":1768},{"level":803},[1769],{"text":1770,"type":745},"3. 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No matter what activity you’re doing, keep crushing your workout goals without having to stop, restyle your ‘do, and get back on pace. With these six (6) hairstyles, your hair will be the last thing on your mind mid-round. Oh, and the best part!? You’ll still look stylish – no more hot, sweaty mess!",{"type":795,"attrs":1946,"content":1947},{"level":797},[1948],{"text":1131,"type":745},{"type":741,"content":1950},[1951,1953,1957],{"text":1952,"type":745},"Put these hairstyles to the test and take your workouts to the next level by training like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1137,"type":745,"marks":1954},[1955],{"type":750,"attrs":1956},{"href":1141,"uuid":48,"anchor":48,"target":753,"linktype":13},{"text":1958,"type":745}," 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":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":1960,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":1965,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":1966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":338,"name":339,"topics":1961,"component":118,"meta_info":1962,"meta_title":7,"block_image":1963,"cover_image":1964,"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},[],[],"2022-06-28 00:00",{"_uid":1969,"title":1524,"plugin":43,"description":1970},"95de59a7-418f-49aa-9c83-1ab5fe2c99b9","Don’t let your hair get in the way of your workout! Try these fighter-tested gym hairstyles that will defy your toughest exercise session.",{"id":1972,"alt":1973,"name":7,"focus":48,"title":1973,"filename":1974,"copyright":7,"fieldtype":50},4405082,"Gym Hairstyles For Crushing An Intense Workout","https://a.storyblok.com/f/115220/2400x990/bafe836df3/gym-hairstyles-for-crushing-an-intense-workout.png",[],"gym-hairstyles-for-short-natural-hair","blogs/gym-hairstyles-for-short-natural-hair",-4530,[1167],"bad06ab4-59d8-40ff-9f36-a6411c528324","2022-06-28T00:00:00.000Z","wellness/{{story.slug}}",[],{"name":1985,"created_at":1986,"published_at":1987,"updated_at":1988,"id":1989,"uuid":1990,"content":1991,"slug":2196,"full_slug":2197,"sort_by_date":48,"position":2198,"tag_list":2199,"is_startpage":9,"parent_id":1168,"meta_data":48,"group_id":2200,"first_published_at":2201,"release_id":48,"lang":60,"path":1171,"alternates":2202,"default_full_slug":48,"translated_slugs":48},"My First Time In The Ring | FightCamp Trainer Rocky Harris","2022-03-31T19:17:54.701Z","2022-09-26T19:52:56.751Z","2022-09-26T19:52:56.786Z",120524886,"16d564ab-bdc7-4f7f-8621-fe2b00a3c1f1",{"_uid":1992,"faqs":1993,"title":1985,"topic":2010,"author":2025,"content":2030,"category":2180,"schedule":2188,"component":1153,"meta_info":2189,"cover_image":2192,"description":2191,"contributors":2195},"1afb48cf-2ade-49b2-870d-fdb1be776875",[1994,1998,2002,2006],{"_uid":1995,"answer":1996,"question":1997,"component":699},"56527e65-5410-446d-9de2-b0da77aab3c5","Every fighter remembers their first time stepping into the ring. The wave of emotions, the roar of the crowd–it truly is unforgettable. Today FightCamp Trainer Rocky Harris shares her experience about her first time stepping into the ring.\n\nAt 19 years old, Rocky stepped into the ring for her first kickboxing match. Before this fight, she was a first degree black belt in karate, winning dozens of tournaments. Although Rocky was successful in karate, she wanted a challenge and decided to compete in a different style. Leading up to her first fight and during her training camp, her confidence was at an all-time high. She had so much success thus far, and was ready to go.","My First Time In The Ring",{"_uid":1999,"answer":2000,"question":2001,"component":699},"9ca8f0a9-b39f-4732-b796-005d7abfeb56","During training for her upcoming match, Rocky’s coach had her doing a lot of stylistic drills and pad work, never really focusing on the basics. With her karate tournament wins and success so far, she almost felt she had an advantage. She was anxious to show everyone just how good she was and what she was capable of in this new area.\n\nBut one week before the fight, everything changed. Rocky injured her wrist while training and was no longer able to deliver blows with her left hand. She did the smart thing and called the fight promoter to inform him of her injury and that she would have to pull out of the fight. Sadly, that individual was not respectable nor ethical and threatened to blacklist her from all future fights and promotions if she did not fight in the match. He also threatened to tell all the other promoters in New York about her pulling out.","Confidence High",{"_uid":2003,"answer":2004,"question":2005,"component":699},"a11822e4-ae23-4db5-8301-4a40dc4a58c1","Scared and not quite sure what to do, Rocky decided to take her injury and instead view it as a challenge. She was not going to back down now. Having watched numerous action and martial arts movies growing up, she remembered the movie, The Karate Kid, and how Danielson injured his leg in his big fight against Cobra Kai and was still able to win. If he could do it and fight with one leg, so could I with one hand, she said to herself. With renewed confidence, she went into the fight looking for the knockout that could be made as the next great underdog story. Or so she thought.\n\nOne of Mike Tyson’s famous quotes is “everyone's got a plan 'til they get punched in the mouth.” Sadly, this was true for Rocky. As soon as fight night came and her opponent hit her, all of her training went out the window. She thought she had been hit with a rock and as she likes to tell it, she was “fresh meat in the middle of the jungle.”","A Setback Is a Setup For a Comeback",{"_uid":2007,"answer":2008,"question":2009,"component":699},"49d3f7df-85bd-4a63-b63a-ec5e07878cdb","She felt like she had forgotten everything from her training, how to punch, and even who she was as a fighter. She was scared, and she found herself in survival mode. Between rounds, her coach gave her pointers, but she couldn’t remember what was said. She told herself that she had two rounds–two more chances to try and knock her opponent out and turn this fight into a triumphant story.\n\nUnfortunately, she never got the knockout, but she learned a lot from that first fight.\n\n“It's not always about the tools that you have in the shed, you don't need so many options. It’s really just about the basics.” And that is what Rocky really appreciates so much about FightCamp. “With FightCamp, we don't just throw you into the ring. We start you off with the basics. We have a Prospect Path where we break down each strike.”","It's All About Survival",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2011,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2023,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2024,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2012,"component":39,"meta_info":2020,"block_image":2021,"cover_image":2022,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2013,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2018,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2019,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2014,"component":118,"meta_info":2015,"meta_title":7,"block_image":2016,"cover_image":2017,"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},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2026,"slug":675,"full_slug":676,"sort_by_date":48,"position":677,"tag_list":2028,"is_startpage":9,"parent_id":679,"meta_data":48,"group_id":680,"first_published_at":681,"release_id":48,"lang":60,"path":7,"alternates":2029,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":2027,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":738,"content":2031},[2032,2042,2054,2058,2062,2074,2086,2090,2101,2113,2125,2130,2134,2138,2145,2146,2151,2155,2167],{"type":741,"content":2033},[2034,2036,2040],{"text":2035,"type":745},"Every fighter remembers their first time stepping into the ring. The wave of emotions, the roar of the crowd – it truly is unforgettable. Today FightCamp Trainer ",{"text":757,"type":745,"marks":2037},[2038],{"type":750,"attrs":2039},{"href":761,"uuid":48,"anchor":48,"target":753,"linktype":13},{"text":2041,"type":745}," shares her story.",{"type":765,"attrs":2043},{"id":2044,"body":2045},"fe420b24-5180-4cfa-b56a-348cf8b5b97c",[2046],{"_uid":2047,"link":2048,"image":2050,"title":2052,"component":777},"i-8f06e052-a77f-4aff-add9-d6d11759ed3c",{"id":7,"url":2049,"linktype":13,"fieldtype":14,"cached_url":2049},"https://youtu.be/YKryIE6gxBc",{"id":2051,"alt":2052,"name":7,"focus":48,"title":2052,"filename":2053,"copyright":7,"fieldtype":50},4323209,"My First Time In The Boxing Ring l Storytime","https://a.storyblok.com/f/115220/1244x700/92ad4cf32e/my-first-time-in-the-boxing-ring-storytime.png",{"type":741,"content":2055},[2056],{"text":2057,"type":745},"At 19 years old, Rocky stepped into the ring for her first kickboxing match. Before this fight, she was a first degree black belt in karate, winning dozens of tournaments. Although Rocky was successful in karate, she wanted a challenge and decided to compete in a different style. Leading up to her first fight and during her training camp, her confidence was at an all-time high. She had so much success thus far, and was ready to go.",{"type":795,"attrs":2059,"content":2060},{"level":797},[2061],{"text":2001,"type":745},{"type":741,"content":2063},[2064,2066,2072],{"text":2065,"type":745},"During training for her upcoming match, Rocky’s coach had her doing a lot of stylistic drills and pad work, never really focusing on the ",{"text":2067,"type":745,"marks":2068},"basics",[2069],{"type":750,"attrs":2070},{"href":2071,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/5-basic-boxing-techniques-to-learn-at-home-during-quarantine",{"text":2073,"type":745},". With her karate tournament wins and success so far, she almost felt she had an advantage. She was anxious to show everyone just how good she was and what she was capable of in this new area.",{"type":741,"content":2075},[2076,2078,2084],{"text":2077,"type":745},"But one week before the fight, everything changed. Rocky ",{"text":2079,"type":745,"marks":2080},"injured her wrist",[2081],{"type":750,"attrs":2082},{"href":2083,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{"text":2085,"type":745}," while training and was no longer able to deliver blows with her left hand. She did the smart thing and called the fight promoter to inform him of her injury and that she would have to pull out of the fight. Sadly, that individual was not respectable nor ethical and threatened to blacklist her from all future fights and promotions if she did not fight in the match. He also threatened to tell all the other promoters in New York about her pulling out.",{"type":795,"attrs":2087,"content":2088},{"level":797},[2089],{"text":2005,"type":745},{"type":741,"content":2091},[2092,2094,2099],{"text":2093,"type":745},"Scared and not quite sure what to do, Rocky decided to take her injury and instead view it as a challenge. She was not going to back down now. Having watched numerous action and martial arts movies growing up, she remembered the movie, ",{"text":2095,"type":745,"marks":2096},"The Karate Kid",[2097],{"type":2098},"italic",{"text":2100,"type":745},", and how Danielson injured his leg in his big fight against Cobra Kai and was still able to win. \"If he could do it and fight with one leg, so could I with one hand,\" she said to herself. With renewed confidence, she went into the fight looking for the knockout that could be made as the next great underdog story. Or so she thought.",{"type":741,"content":2102},[2103,2105,2111],{"text":2104,"type":745},"One of ",{"text":2106,"type":745,"marks":2107},"Mike Tyson’s",[2108],{"type":750,"attrs":2109},{"href":2110,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://youtu.be/P9frikayA8I",{"text":2112,"type":745}," famous quotes is “everyone's got a plan 'til they get punched in the mouth.” Sadly, this was true for Rocky. As soon as fight night came and her opponent hit her, all of her training went out the window. She thought she had been hit with a rock and as she likes to tell it, she was “fresh meat in the middle of the jungle.”",{"type":765,"attrs":2114},{"id":2115,"body":2116},"03703e21-dffa-4954-9b9b-0b478ee8b187",[2117],{"url":2118,"_uid":2119,"image":2120,"component":819,"copyright_details":2124},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-cbedb8f3-2f73-4120-ad91-e8305b0586e7",{"id":2121,"alt":2122,"name":7,"focus":48,"title":2122,"filename":2123,"copyright":7,"fieldtype":50},4324221,"First Fight Night For Rocky Harris","https://a.storyblok.com/f/115220/1100x1100/9e2c28b274/rockys_first_fight.png",[],{"type":795,"attrs":2126,"content":2127},{"level":797},[2128],{"text":2129,"type":745},"It’s All About Survival",{"type":741,"content":2131},[2132],{"text":2133,"type":745},"She felt like she had forgotten everything from her training, how to punch, and even who she was as a fighter. She was scared, and she found herself in survival mode. Between rounds, her coach gave her pointers, but she couldn’t remember what was said. She told herself that she had two rounds – two more chances to try and knock her opponent out and turn this fight into a triumphant story.",{"type":741,"content":2135},[2136],{"text":2137,"type":745},"Unfortunately, she never got the knockout, but she learned a lot from that first fight.",{"type":765,"attrs":2139},{"id":2044,"body":2140},[2141],{"_uid":2142,"text":2143,"image":2144,"author":757,"component":1481},"i-0e33d9d5-a427-486c-b20a-b3a57df9b785","It's not always about the tools that you have in the shed, you don't need so many options. It’s really just about the basics. With FightCamp, we don't just throw you into the ring. We start you off with the basics. We have a Prospect Path where we break down each strike.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},{"type":741},{"type":795,"attrs":2147,"content":2148},{"level":797},[2149],{"text":2150,"type":745},"The Basics Are Your Base",{"type":741,"content":2152},[2153],{"text":2154,"type":745},"With FightCamp, we have a diverse group of professional trainers who have fight experience and stories to share and inspire you as you’re learning the fundamentals. As Rocky likes to say, “sometimes the basics can be boring and we want to skip it, and that’s why I wanted to skip it too,” but then we realize how important they are, and “then we learn to appreciate it.”",{"type":741,"content":2156},[2157,2159,2165],{"text":2158,"type":745},"Are you ready to train like a fighter with Rocky and the other FightCamp Trainers? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":2160,"type":745,"marks":2161},"FightCamp App",[2162],{"type":750,"attrs":2163},{"href":2164,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":2166,"type":745}," and train with real fighters from the comfort of your own home.",{"type":765,"attrs":2168},{"id":2169,"body":2170},"23d3afc6-6c87-49dd-aa82-02aed390db58",[2171],{"url":2172,"_uid":2174,"image":2175,"component":819,"copyright_details":2179},{"id":7,"url":2173,"linktype":13,"fieldtype":14,"cached_url":2173},"https://fightcamp.app.link/GD872R25zob","i-87d3ec93-12dc-434b-9d46-5d1dc92d1399",{"id":2176,"alt":2177,"name":7,"focus":48,"title":2177,"filename":2178,"copyright":7,"fieldtype":50},4331950,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/aa4f529b1e/blog_in-article_ads_free_workout_opt4_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2181,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2186,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2182,"component":118,"meta_info":2183,"meta_title":7,"block_image":2184,"cover_image":2185,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-05-26 00:00",{"_uid":2190,"title":1985,"plugin":43,"description":2191},"042fe5e9-c156-4c36-b99b-dcd015c48ee5","FightCamp Trainer Rocky Harris shares her first fight experience inside the ring. The prep, the politics, and the smell of defeat.",{"id":2193,"alt":1985,"name":7,"focus":48,"title":1985,"filename":2194,"copyright":7,"fieldtype":50},4323184,"https://a.storyblok.com/f/115220/2400x990/ff3127e50e/my-first-time-in-the-ring-fightcamp-trainer-rocky-harris.png",[],"my-first-time-in-the-ring-fightcamp-trainer-rocky-harris","blogs/my-first-time-in-the-ring-fightcamp-trainer-rocky-harris",-4290,[1167],"392a79fc-d474-4749-b075-aee24ee057e5","2022-05-27T00:00:00.000Z",[],{"name":2204,"created_at":2205,"published_at":2206,"updated_at":2207,"id":2208,"uuid":2209,"content":2210,"slug":2673,"full_slug":2674,"sort_by_date":48,"position":2675,"tag_list":2676,"is_startpage":9,"parent_id":1168,"meta_data":48,"group_id":2677,"first_published_at":2678,"release_id":48,"lang":60,"path":1171,"alternates":2679,"default_full_slug":48,"translated_slugs":48},"I Worked Out Like Halle Berry For A Day | Rocky Harris","2022-04-03T12:40:56.897Z","2022-09-26T19:52:54.829Z","2022-09-26T19:52:54.873Z",120980069,"6ed343c2-4da9-440f-9a31-d41990f9b5de",{"_uid":2211,"faqs":2212,"title":2204,"topic":2257,"author":2272,"content":2277,"category":2657,"schedule":2665,"component":1153,"meta_info":2666,"cover_image":2669,"description":2668,"contributors":2672},"80a46fc7-be4a-4dac-a05a-88422e04b5d9",[2213,2217,2221,2225,2229,2233,2237,2241,2245,2249,2253],{"_uid":2214,"answer":2215,"question":2216,"component":699},"9d5f84b3-e661-4ce0-8d35-788847455dae","Halle Berry is one of the greatest movie stars of our time. She is also a super fit martial arts enthusiast. At 55 years old, she is in peak physical form and an absolute inspiration to fighters of all ages.\n\nHer most recent movie Bruised tells the story of a struggling MMA fighter. The training Berry did to prepare for this role is intense – and FightCamp Trainer and 5-time World Champion in Muay Thai Rocky Harris is going to show us a day’s worth of production-ready MMA training.","Who is Halle Berry?",{"_uid":2218,"answer":2219,"question":2220,"component":699},"da9c8641-019c-4fe2-9795-e9dd2acbea13","Here is a sample of Halle Berry's training schedule preparing for her film, Bruised:\n7:30 AM - Conditioning\n10:00 AM - Breakfast\n10:30 AM - Recreating a Fight Scene\n11:30 AM - Snack\n12:00 PM - Workout\n1:00 PM - Lunch\n1:45 PM - Boxing Training\n2:30 PM - Recovery","What is Halle Berry's training schedule?",{"_uid":2222,"answer":2223,"question":2224,"component":699},"bccdba18-b3ed-47ac-aa57-cd8a30cb99f5","Dynamic Warm-Up, Roadwork, Tabata\nAn article in Entertainment Weekly said that Halle Berry started her day with two hours of Navy Seal-inspired conditioning until she begged for mercy. FightCamp Trainer Aaron Swenson will push Rocky’s limits with an intense dynamic warm-up, roadwork, and a bodyweight Tabata workout routine, consisting of 20 seconds of hard work followed by 10 seconds of rest. As Aaron says, if you are on the set all day filming fight scenes, you better be conditioned. And don’t forget to stay hydrated! Intense training requires proper hydration and fueling.","7:30 AM | CONDITIONING",{"_uid":2226,"answer":2227,"question":2228,"component":699},"d9a60611-7829-45b9-bbfd-b9699d6de6bd","Whether you’re training for a fight or a movie role, what’s important is to make sure you’re eating throughout the day. A great energy source Rocky recommends is protein, greens, and eggs to model Halle Berry’s Paleo-training diet.","10:00 AM | BREAKFAST",{"_uid":2230,"answer":2231,"question":2232,"component":699},"67545388-f7e3-4f13-8f7b-1c49662ed891","With some guidance from the 1st UFC strawweight champion and current ranked #2 fighter in the UFC Carla Esparza, Rocky recreates some of Halle Berry’s moves from the Bruised fight scenes. According to Esparza, the fight scenes in the film are impressively authentic.\n\nRocky learns some grappling techniques, takedowns, and MMA submissions.","10:30 AM | RECREATING A FIGHT SCENE",{"_uid":2234,"answer":2235,"question":2236,"component":699},"25ab8b8e-1043-4a4f-9e5d-2bdea1759b6a","For her snack, Rocky replenishes electrolytes with some fruit, in this case some assorted ‘Halle’ berries. It’s important for her not to put too much in her body to avoid feeling too full before exercising.","11:30 AM | SNACK",{"_uid":2238,"answer":2239,"question":2240,"component":699},"519eb77c-ce1c-4e38-8efd-f7f6b33ee00d","FightCamp Trainer Jess Evans says Halle Berry trained for two years before making the movie, so she really put the work in. She’s going to make sure Rocky does too with a mix of Muay Thai training, footwork, cardio, agility ladder training, Tae Kwon Do, and MMA drills.\n\nJess, who has a background in production, says that training for a fight is different from training for a film because you have a lot more to think about – but you think less about avoiding injury to your opponent. Training for a film fight is more coordinated like a dance than a full-fledged battle.","12:00 PM | WORKOUT",{"_uid":2242,"answer":2243,"question":2244,"component":699},"fc6afb9f-3b2e-4230-8479-8c2dda152d70","Rocky finishes the rest of the berries from her snack earlier and keeps it Paleo-friendly for lunch. She recommends using that 30-minute window to get in your protein, but keep the carbs low, which helps you maintain your energy during strenuous training.","1:00 PM | LUNCH",{"_uid":2246,"answer":2247,"question":2248,"component":699},"bd35f9ff-46a7-4469-882a-4a4e47bb9105","Heavy bag training is great for strength, conditioning, and increasing punching power – Halle Berry needs that punching power for dramatic moments in the film.\n\nFor Rocky’s bag work, she’s doing a FightCamp workout on the app with punch trackers to keep herself accountable. To up the pressure, she enters VS mode and goes against an opponent on the leaderboard.","1:45 PM | BOXING TRAINING",{"_uid":2250,"answer":2251,"question":2252,"component":699},"e4055003-f82a-4b8a-aa75-2c826123c69e","FightCamp Trainer Shanie Smash leads an active recovery session with foam rolling, which can be done before or after a workout.\n\nFoam Rolling (Self-Myofascial Release)\n- Pre-workout (High mode): Activates and wakes up the muscles; gets the blood and oxygen flowing\n- Post-workout (Low mode): Helps flush out lactic acid and toxins to slow delayed onset muscle soreness (DOMS)\n\nMassage Gun\nA self-care must for anyone putting in the work, a massage gun can help reduce muscle soreness and speed up recovery.\n\nCompression Therapy\nCompression therapy squeezes the leg muscles to redirect the blood flow into your core where toxins are flushed out. Once released, the fresh blood from your core flows back into the legs accelerating healing.","2:30 PM | RECOVERY",{"_uid":2254,"answer":2255,"question":2256,"component":699},"ba6ca881-72da-4baf-a21b-4ca9f0456dfb","Ready to put yourself to the test and train like an MMA fighter and Halle Berry? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real professionals from the comfort of your own home.","How can I get fit like Halle Berry?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2258,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2270,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2271,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2259,"component":39,"meta_info":2267,"block_image":2268,"cover_image":2269,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2260,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2265,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2266,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2261,"component":118,"meta_info":2262,"meta_title":7,"block_image":2263,"cover_image":2264,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2273,"slug":675,"full_slug":676,"sort_by_date":48,"position":677,"tag_list":2275,"is_startpage":9,"parent_id":679,"meta_data":48,"group_id":680,"first_published_at":681,"release_id":48,"lang":60,"path":7,"alternates":2276,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":2274,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":738,"content":2278},[2279,2283,2301,2313,2318,2329,2334,2370,2375,2386,2389,2394,2405,2409,2413,2418,2429,2441,2446,2457,2467,2471,2476,2487,2490,2495,2506,2524,2552,2557,2568,2586,2591,2599,2607,2612,2624,2629,2633,2638,2648],{"type":741,"content":2280},[2281],{"text":2282,"type":745},"Halle Berry is one of the greatest movie stars of our time. She is also a super fit martial arts enthusiast. At 55 years old, she is in peak physical form and an absolute inspiration to fighters of all ages.",{"type":741,"content":2284},[2285,2287,2293,2295,2299],{"text":2286,"type":745},"In her most recent movie, ",{"text":2288,"type":745,"marks":2289},"Bruised",[2290],{"type":750,"attrs":2291},{"href":2292,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://www.imdb.com/title/tt8310474/?ref_=fn_al_tt_1",{"text":2294,"type":745},", Halle Berry tells the story of a struggling MMA fighter. The preparation Berry did for this role was intense – and FightCamp Trainer & 5-time World Champion in Muay Thai, ",{"text":757,"type":745,"marks":2296},[2297],{"type":750,"attrs":2298},{"href":761,"uuid":48,"anchor":48,"target":753,"linktype":13},{"text":2300,"type":745},", is going to show us exactly what goes into a day’s worth of production-ready MMA training.",{"type":765,"attrs":2302},{"id":2303,"body":2304},"5981867c-9c12-4674-9991-0c7e55dc2168",[2305],{"_uid":2306,"link":2307,"image":2309,"title":2311,"component":777},"i-5d2136b0-0ce6-4829-a03f-b031953d6104",{"id":7,"url":2308,"linktype":13,"fieldtype":14,"cached_url":2308},"https://youtu.be/LoltVK_6WtA",{"id":2310,"alt":2311,"name":7,"focus":48,"title":2311,"filename":2312,"copyright":7,"fieldtype":50},4352708,"I Trained Like Halle Berry For A Day","https://a.storyblok.com/f/115220/1244x700/dae0d34a5f/i-trained-like-halle-berry-for-a-day.png",{"type":795,"attrs":2314,"content":2315},{"level":797},[2316],{"text":2317,"type":745},"7:30 AM | Conditioning",{"type":765,"attrs":2319},{"id":2303,"body":2320},[2321],{"url":2322,"_uid":2323,"image":2324,"component":819,"copyright_details":2328},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-22a5e74a-7be1-45e6-a2d1-9345de779c6f",{"id":2325,"alt":2326,"name":7,"focus":48,"title":2326,"filename":2327,"copyright":7,"fieldtype":50},4352485,"Conditioning - Dynamic Warm-Up, Roadwork, Tabata","https://a.storyblok.com/f/115220/1100x1100/c416e6bc5a/conditioning.png",[],{"type":795,"attrs":2330,"content":2331},{"level":803},[2332],{"text":2333,"type":745},"Dynamic Warm-Up, Roadwork, Tabata",{"type":741,"content":2335},[2336,2338,2344,2346,2352,2354,2360,2362,2368],{"text":2337,"type":745},"An article in Entertainment Weekly said that Halle Berry started her day with two hours of Navy Seal-inspired conditioning until she begged for mercy. ",{"text":2339,"type":745,"marks":2340},"FightCamp Trainer Aaron Swenson",[2341],{"type":750,"attrs":2342},{"href":2343,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{"text":2345,"type":745}," pushes Rocky’s limits with an intense ",{"text":2347,"type":745,"marks":2348},"dynamic warm-up",[2349],{"type":750,"attrs":2350},{"href":2351,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-dynamic-warm-up-routine",{"text":2353,"type":745},", ",{"text":2355,"type":745,"marks":2356},"roadwork",[2357],{"type":750,"attrs":2358},{"href":2359,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://youtu.be/UvnrEyg85dE",{"text":2361,"type":745},", and a ",{"text":2363,"type":745,"marks":2364},"bodyweight Tabata workout",[2365],{"type":750,"attrs":2366},{"href":2367,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://youtu.be/H9nXi2u8t1M",{"text":2369,"type":745}," routine, consisting of 20 seconds of hard work followed by 10 seconds of rest. As Aaron says, if you are on the set all day filming fight scenes, you better be conditioned. And don’t forget to stay hydrated! Intense training requires proper hydration and fueling.",{"type":795,"attrs":2371,"content":2372},{"level":797},[2373],{"text":2374,"type":745},"10:00 AM | Breakfast",{"type":765,"attrs":2376},{"id":2303,"body":2377},[2378],{"url":2379,"_uid":2380,"image":2381,"component":819,"copyright_details":2385},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-08a0507a-1e71-4f26-8e91-7d553c444ad6",{"id":2382,"alt":2383,"name":7,"focus":48,"title":2383,"filename":2384,"copyright":7,"fieldtype":50},4352495,"Breakfast for training","https://a.storyblok.com/f/115220/1100x1100/c99072713c/breakfast.png",[],{"type":741,"content":2387},[2388],{"text":2227,"type":745},{"type":795,"attrs":2390,"content":2391},{"level":797},[2392],{"text":2393,"type":745},"10:30 AM | Recreating a Fight Scene",{"type":765,"attrs":2395},{"id":2303,"body":2396},[2397],{"url":2398,"_uid":2399,"image":2400,"component":819,"copyright_details":2404},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-5a882610-43a7-4f31-8b61-2fdf85e59b6a",{"id":2401,"alt":2402,"name":7,"focus":48,"title":2402,"filename":2403,"copyright":7,"fieldtype":50},4352604,"Rocky Harris & Carla Esparza Training","https://a.storyblok.com/f/115220/1100x1100/5099d090c3/carla_esparza.png",[],{"type":741,"content":2406},[2407],{"text":2408,"type":745},"With some guidance from the 1st UFC strawweight champion and current ranked #2 fighter in the UFC Carla Esparza, Rocky recreates some of Halle Berry’s moves from the Bruised fight scenes.  According to Esparza, the fight scenes in the film are impressively authentic.",{"type":741,"content":2410},[2411],{"text":2412,"type":745},"Rocky learns some grappling techniques, takedowns, and MMA submissions.",{"type":795,"attrs":2414,"content":2415},{"level":797},[2416],{"text":2417,"type":745},"11:30 AM | Snack",{"type":765,"attrs":2419},{"id":2303,"body":2420},[2421],{"url":2422,"_uid":2423,"image":2424,"component":819,"copyright_details":2428},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-3ad465a3-0e53-4d8a-bc25-2818eb8af2b6",{"id":2425,"alt":2426,"name":7,"focus":48,"title":2426,"filename":2427,"copyright":7,"fieldtype":50},4352652,"Rocky Harris Having A Snack","https://a.storyblok.com/f/115220/1100x1100/1cb2a5044b/snack.png",[],{"type":741,"content":2430},[2431,2433,2439],{"text":2432,"type":745},"For her ",{"text":2434,"type":745,"marks":2435},"snack",[2436],{"type":750,"attrs":2437},{"href":2438,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{"text":2440,"type":745},", Rocky replenishes electrolytes with some fruit, in this case some assorted ‘Halle’ berries. It’s important for her not to put too much in her body to avoid feeling too full before exercising.",{"type":795,"attrs":2442,"content":2443},{"level":797},[2444],{"text":2445,"type":745},"12:00 PM | Workout",{"type":765,"attrs":2447},{"id":2303,"body":2448},[2449],{"url":2450,"_uid":2451,"image":2452,"component":819,"copyright_details":2456},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-6d082443-544e-4081-9ed2-a4cf2bc9dec5",{"id":2453,"alt":2454,"name":7,"focus":48,"title":2454,"filename":2455,"copyright":7,"fieldtype":50},4352669,"Rocky Harris & Jess Evans Workout","https://a.storyblok.com/f/115220/1100x1100/0750efd694/workout.png",[],{"type":741,"content":2458},[2459,2465],{"text":2460,"type":745,"marks":2461},"FightCamp Trainer Jess Evans",[2462],{"type":750,"attrs":2463},{"href":2464,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-jess-evans",{"text":2466,"type":745}," says Halle Berry trained for two years before making the movie, so she really put the work in. She’s going to make sure Rocky does too with a mix of Muay Thai training, footwork, cardio, agility ladder training, Tae Kwon Do, and MMA drills.",{"type":741,"content":2468},[2469],{"text":2470,"type":745},"Jess, who has a background in production, says that training for a fight is different from training for a film because you have a lot more to think about – but you think less about avoiding injury to your opponent. Training for a film fight is more coordinated like a dance than a full-fledged battle.",{"type":795,"attrs":2472,"content":2473},{"level":797},[2474],{"text":2475,"type":745},"1:00 PM | Lunch",{"type":765,"attrs":2477},{"id":2303,"body":2478},[2479],{"url":2480,"_uid":2481,"image":2482,"component":819,"copyright_details":2486},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-ffc30c4a-19ac-4e22-8e4c-1f71b6885909",{"id":2483,"alt":2484,"name":7,"focus":48,"title":2484,"filename":2485,"copyright":7,"fieldtype":50},4352675,"Rocky Harris having lunch after training","https://a.storyblok.com/f/115220/1100x1100/ee8af92155/lunch.png",[],{"type":741,"content":2488},[2489],{"text":2243,"type":745},{"type":795,"attrs":2491,"content":2492},{"level":797},[2493],{"text":2494,"type":745},"1:45 PM | Boxing Training",{"type":765,"attrs":2496},{"id":2303,"body":2497},[2498],{"url":2499,"_uid":2500,"image":2501,"component":819,"copyright_details":2505},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-b70f3fe4-bf1f-40f6-8393-b9a313f6ca21",{"id":2502,"alt":2503,"name":7,"focus":48,"title":2503,"filename":2504,"copyright":7,"fieldtype":50},4352693,"Rocky Harris doing a boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b248098981/boxing_workout.png",[],{"type":741,"content":2507},[2508,2514,2516,2522],{"text":2509,"type":745,"marks":2510},"Heavy bag training",[2511],{"type":750,"attrs":2512},{"href":2513,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2515,"type":745}," is great for strength, conditioning, and ",{"text":2517,"type":745,"marks":2518},"increasing punching power",[2519],{"type":750,"attrs":2520},{"href":2521,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-increase-punching-power-without-boxing-equipment/",{"text":2523,"type":745}," – Halle Berry needs that punching power for dramatic moments in the film.",{"type":741,"content":2525},[2526,2528,2534,2536,2542,2544,2550],{"text":2527,"type":745},"For Rocky’s bag work, she’s doing a ",{"text":2529,"type":745,"marks":2530},"FightCamp workout on the app",[2531],{"type":750,"attrs":2532},{"href":2533,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/for-members/how-to-start-your-fightcamp-workout-tips-tricks",{"text":2535,"type":745}," with ",{"text":2537,"type":745,"marks":2538},"punch trackers",[2539],{"type":750,"attrs":2540},{"href":2541,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/improve-your-boxing-training-with-punch-trackers",{"text":2543,"type":745}," to keep herself accountable. To up the pressure, she enters ",{"text":2545,"type":745,"marks":2546},"VS mode",[2547],{"type":750,"attrs":2548},{"href":2549,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/for-members/challenge-yourself-training-partners-with-fightcamp-s-vs-mode/",{"text":2551,"type":745}," and goes against an opponent on the leaderboard.",{"type":795,"attrs":2553,"content":2554},{"level":797},[2555],{"text":2556,"type":745},"2:30 PM | Recovery",{"type":765,"attrs":2558},{"id":2303,"body":2559},[2560],{"url":2561,"_uid":2562,"image":2563,"component":819,"copyright_details":2567},{"id":7,"url":7,"linktype":813,"fieldtype":14,"cached_url":7},"i-42bb57aa-5b44-4497-bd0d-c9b7678bb143",{"id":2564,"alt":2565,"name":7,"focus":48,"title":2565,"filename":2566,"copyright":7,"fieldtype":50},4352699,"Shanie Smash & Rocky Harris doing foam rolling for recovery","https://a.storyblok.com/f/115220/1100x1100/6c19da63e0/recovery.png",[],{"type":741,"content":2569},[2570,2576,2578,2584],{"text":2571,"type":745,"marks":2572},"FightCamp Trainer Shanie Smash",[2573],{"type":750,"attrs":2574},{"href":2575,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-shanie-smash-rusth",{"text":2577,"type":745}," leads an active recovery session with ",{"text":2579,"type":745,"marks":2580},"foam rolling",[2581],{"type":750,"attrs":2582},{"href":2583,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{"text":2585,"type":745},", which can be done before or after a workout.",{"type":795,"attrs":2587,"content":2588},{"level":803},[2589],{"text":2590,"type":745},"Foam Rolling (Self-Myofascial Release)",{"type":741,"content":2592},[2593,2597],{"text":2594,"type":745,"marks":2595},"Pre-workout (High mode)",[2596],{"type":861},{"text":2598,"type":745},": Activates and wakes up the muscles; gets the blood and oxygen flowing",{"type":741,"content":2600},[2601,2605],{"text":2602,"type":745,"marks":2603},"Post-workout (Low mode)",[2604],{"type":861},{"text":2606,"type":745},": Helps flush out lactic acid and toxins to slow delayed onset muscle soreness (DOMS)",{"type":795,"attrs":2608,"content":2609},{"level":803},[2610],{"text":2611,"type":745},"Massage Gun",{"type":741,"content":2613},[2614,2616,2622],{"text":2615,"type":745},"A self-care must for anyone putting in the work, a ",{"text":2617,"type":745,"marks":2618},"massage gun",[2619],{"type":750,"attrs":2620},{"href":2621,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/wellness/best-recovery-tools-for-your-boxing-rest-days",{"text":2623,"type":745}," can help reduce muscle soreness and speed up recovery.",{"type":795,"attrs":2625,"content":2626},{"level":803},[2627],{"text":2628,"type":745},"Compression Therapy",{"type":741,"content":2630},[2631],{"text":2632,"type":745},"Compression therapy squeezes the leg muscles to redirect the blood flow into your core where toxins are flushed out. Once released, the fresh blood from your core flows back into the legs accelerating healing.",{"type":795,"attrs":2634,"content":2635},{"level":797},[2636],{"text":2637,"type":745},"How Can I Get Fit Like Halle Berry?",{"type":741,"content":2639},[2640,2642,2646],{"text":2641,"type":745},"Ready to put yourself to the test and train like an MMA fighter and Halle Berry? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":2160,"type":745,"marks":2643},[2644],{"type":750,"attrs":2645},{"href":2164,"uuid":48,"anchor":48,"target":753,"linktype":13},{"text":2647,"type":745}," and train with real professionals from the comfort of your own home.",{"type":765,"attrs":2649},{"id":2650,"body":2651},"f9877a8a-3966-457d-b7c2-27a1526a02ad",[2652],{"url":2653,"_uid":2654,"image":2655,"component":819,"copyright_details":2656},{"id":7,"url":2173,"linktype":13,"fieldtype":14,"cached_url":2173},"i-3edf5358-60ea-4ef3-9e99-fb97bf9c93ad",{"id":2176,"alt":2177,"name":7,"focus":48,"title":2177,"filename":2178,"copyright":7,"fieldtype":50},[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2658,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2663,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2664,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2659,"component":118,"meta_info":2660,"meta_title":7,"block_image":2661,"cover_image":2662,"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},[],[],"2022-05-12 00:00",{"_uid":2667,"title":2204,"plugin":43,"description":2668},"32f26839-7b8b-428b-b635-d77b4b2186ee","5x Muay Thai World Champ, Rocky Harris, takes us through one day of MMA training, inspired by Halle Berry’s workout regimen for the film Bruised.",{"id":2670,"alt":2204,"name":7,"focus":48,"title":2204,"filename":2671,"copyright":7,"fieldtype":50},4352706,"https://a.storyblok.com/f/115220/2400x990/73af9a24e7/i-worked-out-like-halle-berry-for-a-day-rocky-harris.png",[],"i-worked-out-like-halle-berry-for-a-day-rocky-harris","blogs/i-worked-out-like-halle-berry-for-a-day-rocky-harris",-4370,[1167],"fd97f78f-f463-4210-88a1-0bfe4626121d","2022-05-12T00:00:00.000Z",[],{"name":2681,"created_at":2682,"published_at":2683,"updated_at":2684,"id":2685,"uuid":2686,"content":2687,"slug":3119,"full_slug":3120,"sort_by_date":48,"position":3121,"tag_list":3122,"is_startpage":9,"parent_id":1168,"meta_data":48,"group_id":3123,"first_published_at":3124,"release_id":48,"lang":60,"path":1171,"alternates":3125,"default_full_slug":48,"translated_slugs":48},"5 Things To Know Before Your First Day of Boxing Training","2022-03-05T13:07:16.113Z","2022-09-26T19:53:50.371Z","2022-09-26T19:53:50.409Z",113323416,"6f12fb51-8803-44d3-b056-fa63fd57e2d5",{"_uid":2688,"faqs":2689,"title":2681,"topic":2718,"author":2733,"content":2738,"category":3103,"schedule":3111,"component":1153,"meta_info":3112,"cover_image":3115,"description":3114,"contributors":3118},"4995a9c6-d43d-407f-84c7-63c1cf0e8136",[2690,2694,2698,2702,2706,2710,2714],{"_uid":2691,"answer":2692,"question":2693,"component":699},"67fd7b13-1739-4ccf-9bb0-bc70feabbc3b","Here are five (5) of the common mistakes people make on their first day of boxing training:\n1. Confusing Your Right From Your Left\n2. Punching With Your Chin Up\n3. Don’t Hold Your Breath\n4. Flaring Elbows\n5. Looking Down or Away","What are five (5) common mistakes people make on their first day of boxing training?",{"_uid":2695,"answer":2696,"question":2697,"component":699},"638ff1b1-f3a8-448b-83e0-f45cbd597d45","This part can become complex and challenge your coordination once you are in your stance.\n- Figure out which hand is your dominant hand\n- Right hand dominant = right hand and right foot back in an orthodox stance\n- Left hand dominant = left hand and left foot back in a southpaw stance\n- Naturally you will want your dominant hand facing forward, so this may feel awkward at first, but over time it will become second nature\n- Once you get the stance down, practice throwing a few punches using a mirror at home\n- If you’re still not sure about your boxing stance, click here and we’ll break it down a little bit further","Confusing Your Right From Your Left",{"_uid":2699,"answer":2700,"question":2701,"component":699},"9c60f739-1856-481f-b633-fa5a6caf3a9b","In boxing, it’s very important to keep your chin down to avoid leaving yourself open to head shots from an opponent.\n- Having your chin down doesn’t mean having your head down\n- Your eyes should be up and always focused on your target\n- Tuck your chin into your neck","Punching With Your Chin Up",{"_uid":2703,"answer":2704,"question":2705,"component":699},"62464e93-7137-4bfd-b256-639f812f65b9","A common mistake that a lot of new people make regardless of fitness class is holding their breath.\n- Holding your breath does not increase your punching power; it will actually gas you out and make you more tired\n\nKey Tip: When punching, perform small, forceful breath exhalations\n- Don't be afraid to make a little noise when you’re punching!","Don't Hold Your Breath",{"_uid":2707,"answer":2708,"question":2709,"component":699},"6d7b26bd-a04c-4a03-8e65-5834d7afd1d0","When you’re practicing your guard you want to keep your hands up (on both sides of your chin) and your elbows tucked in close to your body.\n- It is crucial to maintain a tucked, non-punching elbow, while the opposite arm is punching\n- Having a flared elbow leaves you susceptible to body shots","Flaring Elbows",{"_uid":2711,"answer":2712,"question":2713,"component":699},"077cfe8a-24e4-4ac5-9b14-5a3f34c68a89","Most boxers are shy on day one and tend to look down or away. Keep your eyes up and on your target in order to strike efficiently.\n- If you are sparring with a partner, looking at their chest or shoulders is a good target focus\n- Keeping your eyes on your target will help you see what your opponent is doing and what is coming at you\n- The same is true for body shots\n- Keep your head and eyes up on your target, level with the shoulders, even when you’re changing levels\n\nGood Partner Practice Drill:\n- Have a partner hold up a number while you are punching, keep your eyes on their fingers and even call out the number as they change it to make sure you’re paying attention\n- This drill is also great for practicing defense","Looking Down or Away",{"_uid":2715,"answer":2716,"question":2717,"component":699},"0a3740b2-332b-4786-99f8-ccaa845423b9","A key thing to remember is that you are at a boxing gym! If you are sparring with a trainer and accidentally miss a pad and hit them, don’t feel obligated to say sorry. That’s their job and they are used to it!\n- You’re there to box and sometimes hits happen–don't say the “S” word!","Don’t Say Sorry!",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2719,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2731,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2720,"component":39,"meta_info":2728,"block_image":2729,"cover_image":2730,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2721,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2726,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2722,"component":118,"meta_info":2723,"meta_title":7,"block_image":2724,"cover_image":2725,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":2734,"slug":675,"full_slug":676,"sort_by_date":48,"position":677,"tag_list":2736,"is_startpage":9,"parent_id":679,"meta_data":48,"group_id":680,"first_published_at":681,"release_id":48,"lang":60,"path":7,"alternates":2737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":664,"_uid":665,"name":657,"photo":2735,"component":670,"social_link_tiktok":671,"social_link_twitter":672,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":673,"social_link_linkedin":7,"social_link_instagram":674,"social_link_pinterest":7},{"id":667,"alt":657,"name":668,"focus":48,"title":657,"filename":669,"copyright":7,"fieldtype":50},[],[],{"type":738,"content":2739},[2740,2744,2754,2766,2778,2783,2789,2799,2803,2853,2859,2869,2873,2893,2899,2909,2913,2921,2929,2945,2951,2961,2965,2979,2985,2995,2999,3059,3064,3068,3076,3081,3085,3094],{"type":741,"content":2741},[2742],{"text":2743,"type":745},"Whether it’s your first day of school or work, or a first date, we all get nervous. We have preconceived notions that everyone will be watching us and judging us, and the same thing happens when we join a boxing gym or start a new training regimen. We get anxious about looking like a newbie. ",{"type":741,"content":2745},[2746,2748,2752],{"text":2747,"type":745},"[",{"text":2749,"type":745,"marks":2750},"Pro Tip",[2751],{"type":861},{"text":2753,"type":745},": No one besides your instructor will be watching you; they're too busy worrying about their own game!]",{"type":741,"content":2755},[2756,2758,2762,2764],{"text":2757,"type":745},"FightCamp Trainer ",{"text":757,"type":745,"marks":2759},[2760],{"type":750,"attrs":2761},{"href":761,"uuid":48,"anchor":48,"target":753,"linktype":13},{"text":2763,"type":745}," shares five (5) things to avoid doing on your first day of boxing training so you can look experienced stepping into class or starting your at-home boxing journey.",{"type":2765},"hard_break",{"type":765,"attrs":2767},{"id":2768,"body":2769},"5cdd82c5-2d63-4a99-9c6f-d5ab66ace644",[2770],{"_uid":2771,"link":2772,"image":2774,"title":2776,"component":777},"i-e3e6eb6c-ce84-42a8-9039-da7c6b886d2a",{"id":7,"url":2773,"linktype":13,"fieldtype":14,"cached_url":2773},"https://youtu.be/1zQR_2PvsFg",{"id":2775,"alt":2776,"name":7,"focus":48,"title":2776,"filename":2777,"copyright":7,"fieldtype":50},4026234,"5 Tips For Your First Day Of Boxing l Most Common Boxing Mistakes","https://a.storyblok.com/f/115220/1244x700/9c3313b540/5-tips-for-your-first-day-of-boxing-most-common-boxing-mistakes.png",{"type":795,"attrs":2779,"content":2780},{"level":797},[2781],{"text":2782,"type":745},"5 Common Mistakes To Avoid On Your First Day of Boxing",{"type":795,"attrs":2784,"content":2785},{"level":803},[2786,2788],{"text":2787,"type":745},"1. Confusing Your Right From Your Left",{"type":2765},{"type":765,"attrs":2790},{"id":2768,"body":2791},[2792],{"_uid":2793,"image":2794,"component":819,"copyright_details":2798},"i-1e8dcd2f-e5b4-41f6-9ee7-877d88bac77d",{"id":2795,"alt":2796,"name":7,"focus":48,"title":2796,"filename":2797,"copyright":7,"fieldtype":50},4026614,"Boxing Mistake #1 - Confusing Your Right From Your Left","https://a.storyblok.com/f/115220/1100x1100/d057369aa4/boxing_mistake_1.png",[],{"type":741,"content":2800},[2801],{"text":2802,"type":745},"This can be complex and challenge your coordination once you are in your boxing stance.",{"type":822,"content":2804},[2805,2825,2831],{"type":825,"content":2806},[2807,2811],{"type":741,"content":2808},[2809],{"text":2810,"type":745},"Figure out which hand is your dominant hand",{"type":822,"content":2812},[2813,2819],{"type":825,"content":2814},[2815],{"type":741,"content":2816},[2817],{"text":2818,"type":745},"Right hand dominant = right hand and right foot back in an orthodox stance",{"type":825,"content":2820},[2821],{"type":741,"content":2822},[2823],{"text":2824,"type":745},"Left hand dominant = left hand and left foot back in a southpaw stance",{"type":825,"content":2826},[2827],{"type":741,"content":2828},[2829],{"text":2830,"type":745},"Naturally you will want your dominant hand facing forward, so this may feel awkward at first, but over time it will become second nature",{"type":825,"content":2832},[2833,2837],{"type":741,"content":2834},[2835],{"text":2836,"type":745},"Once you get the stance down, practice throwing a few punches using a mirror at home",{"type":822,"content":2838},[2839],{"type":825,"content":2840},[2841],{"type":741,"content":2842},[2843,2845,2851],{"text":2844,"type":745},"If you’re still not sure about your boxing stance, ",{"text":2846,"type":745,"marks":2847},"here",[2848],{"type":750,"attrs":2849},{"href":2850,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances/",{"text":2852,"type":745}," we break it down a little further",{"type":795,"attrs":2854,"content":2855},{"level":803},[2856,2858],{"text":2857,"type":745},"2. Punching With Your Chin Up",{"type":2765},{"type":765,"attrs":2860},{"id":2768,"body":2861},[2862],{"_uid":2863,"image":2864,"component":819,"copyright_details":2868},"i-7cc113d8-e179-4c9c-a872-6f0b5d135d2a",{"id":2865,"alt":2866,"name":7,"focus":48,"title":2866,"filename":2867,"copyright":7,"fieldtype":50},4026616,"Boxing Mistake #2 - Punching With Your Chin Up","https://a.storyblok.com/f/115220/1100x1100/f032267902/boxing_mistake_2.png",[],{"type":741,"content":2870},[2871],{"text":2872,"type":745},"In boxing, it’s very important to keep your chin down to avoid leaving yourself open to head shots from an opponent.",{"type":822,"content":2874},[2875,2881,2887],{"type":825,"content":2876},[2877],{"type":741,"content":2878},[2879],{"text":2880,"type":745},"Having your chin down doesn’t mean having your head down",{"type":825,"content":2882},[2883],{"type":741,"content":2884},[2885],{"text":2886,"type":745},"Your eyes should be up and always focused on your target",{"type":825,"content":2888},[2889],{"type":741,"content":2890},[2891],{"text":2892,"type":745},"Tuck your chin into your neck",{"type":795,"attrs":2894,"content":2895},{"level":803},[2896,2898],{"text":2897,"type":745},"3. Don’t Hold Your Breath",{"type":2765},{"type":765,"attrs":2900},{"id":2768,"body":2901},[2902],{"_uid":2903,"image":2904,"component":819,"copyright_details":2908},"i-611e677e-02f2-48f4-a7fd-f900d643efc7",{"id":2905,"alt":2906,"name":7,"focus":48,"title":2906,"filename":2907,"copyright":7,"fieldtype":50},4026621,"Boxing Mistake #3 - Don't Hold Your Breath","https://a.storyblok.com/f/115220/1100x1100/9f7c4d78fb/boxing_mistake_3.png",[],{"type":741,"content":2910},[2911],{"text":2912,"type":745},"A common mistake that a lot of new people make regardless of fitness class is holding their breath.",{"type":822,"content":2914},[2915],{"type":825,"content":2916},[2917],{"type":741,"content":2918},[2919],{"text":2920,"type":745},"Holding your breath does not increase your punching power; it will actually gas you out and make you more tired",{"type":741,"content":2922},[2923,2927],{"text":2924,"type":745,"marks":2925},"Key Tip",[2926],{"type":861},{"text":2928,"type":745},": When punching, perform small, forceful breath exhalations",{"type":822,"content":2930},[2931],{"type":825,"content":2932},[2933],{"type":741,"content":2934},[2935,2937,2943],{"text":2936,"type":745},"Don't be afraid to make a little ",{"text":2938,"type":745,"marks":2939},"noise",[2940],{"type":750,"attrs":2941},{"href":2942,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{"text":2944,"type":745}," when you’re punching!",{"type":795,"attrs":2946,"content":2947},{"level":803},[2948,2950],{"text":2949,"type":745},"4. Flaring Elbows",{"type":2765},{"type":765,"attrs":2952},{"id":2768,"body":2953},[2954],{"_uid":2955,"image":2956,"component":819,"copyright_details":2960},"i-b24ae65a-22d6-4314-b7f6-d2beb7daf5d2",{"id":2957,"alt":2958,"name":7,"focus":48,"title":2958,"filename":2959,"copyright":7,"fieldtype":50},4026624,"Boxing Mistake #4 - Flaring Elbows","https://a.storyblok.com/f/115220/1100x1100/3cad2bbbfe/boxing_mistake_4.png",[],{"type":741,"content":2962},[2963],{"text":2964,"type":745},"When you’re practicing your guard you want to keep your hands up (on both sides of your chin) and your elbows tucked in close to your body.",{"type":822,"content":2966},[2967,2973],{"type":825,"content":2968},[2969],{"type":741,"content":2970},[2971],{"text":2972,"type":745},"It is crucial to maintain a tucked, non-punching elbow, while the opposite arm is punching",{"type":825,"content":2974},[2975],{"type":741,"content":2976},[2977],{"text":2978,"type":745},"Having a flared elbow leaves you susceptible to body shots",{"type":795,"attrs":2980,"content":2981},{"level":803},[2982,2984],{"text":2983,"type":745},"5. Looking Down or Away",{"type":2765},{"type":765,"attrs":2986},{"id":2768,"body":2987},[2988],{"_uid":2989,"image":2990,"component":819,"copyright_details":2994},"i-e8a73b91-4c29-4708-a6a1-e9909f2179f2",{"id":2991,"alt":2992,"name":7,"focus":48,"title":2992,"filename":2993,"copyright":7,"fieldtype":50},4026631,"Boxing Mistake #5 - Looking Down or Away","https://a.storyblok.com/f/115220/1100x1100/acdbea5820/boxing_mistake_5.png",[],{"type":741,"content":2996},[2997],{"text":2998,"type":745},"Most boxers are shy on day one and tend to look down or away. Keep your eyes up and on your target in order to strike efficiently.",{"type":822,"content":3000},[3001,3015,3021,3035],{"type":825,"content":3002},[3003],{"type":741,"content":3004},[3005,3007,3013],{"text":3006,"type":745},"If you are ",{"text":3008,"type":745,"marks":3009},"sparring",[3010],{"type":750,"attrs":3011},{"href":3012,"uuid":48,"anchor":48,"target":753,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{"text":3014,"type":745}," with a partner, looking at their chest or shoulders is a good target focus",{"type":825,"content":3016},[3017],{"type":741,"content":3018},[3019],{"text":3020,"type":745},"Keeping your eyes on your target will help you see what your opponent is doing and what is coming at you",{"type":825,"content":3022},[3023,3027],{"type":741,"content":3024},[3025],{"text":3026,"type":745},"The same is true for body shots",{"type":822,"content":3028},[3029],{"type":825,"content":3030},[3031],{"type":741,"content":3032},[3033],{"text":3034,"type":745},"Keep your head and eyes up on your target, level with the shoulders, even when you’re changing levels",{"type":825,"content":3036},[3037,3045],{"type":741,"content":3038},[3039,3043],{"text":3040,"type":745,"marks":3041},"Good Partner Practice Drill",[3042],{"type":861},{"text":3044,"type":745},":",{"type":822,"content":3046},[3047,3053],{"type":825,"content":3048},[3049],{"type":741,"content":3050},[3051],{"text":3052,"type":745},"Have a partner hold up a number while you are punching, keep your eyes on their fingers and even call out the number as they change it to make sure you’re paying attention",{"type":825,"content":3054},[3055],{"type":741,"content":3056},[3057],{"text":3058,"type":745},"This drill is also great for practicing defense",{"type":795,"attrs":3060,"content":3061},{"level":803},[3062],{"text":3063,"type":745},"Bonus Tip: Don’t Say Sorry!",{"type":741,"content":3065},[3066],{"text":3067,"type":745},"A key thing to remember is that you are at a boxing gym! If you are sparring with a trainer and accidentally miss a pad and hit them, don’t feel obligated to say sorry. That’s their job and they are used to it!",{"type":822,"content":3069},[3070],{"type":825,"content":3071},[3072],{"type":741,"content":3073},[3074],{"text":3075,"type":745},"You’re there to box and sometimes hits happen–don't say the “S” word!",{"type":795,"attrs":3077,"content":3078},{"level":797},[3079],{"text":3080,"type":745},"We’ve All Been There",{"type":741,"content":3082},[3083],{"text":3084,"type":745},"Everyone has been a newcomer and had their first day in a boxing class. The thing to remember is that you are there to learn, to box, and most importantly, to have fun! If you keep Rocky's tips in mind, you won’t look like a complete noob on your first day–and you’ll be on your way to fighting confidently.",{"type":741,"content":3086},[3087,3089,3093],{"text":3088,"type":745},"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":2160,"type":745,"marks":3090},[3091],{"type":750,"attrs":3092},{"href":2164,"uuid":48,"anchor":48,"target":753,"linktype":13},{"text":2166,"type":745},{"type":765,"attrs":3095},{"id":3096,"body":3097},"566ba606-89a6-4f09-ad01-be02403de01c",[3098],{"url":3099,"_uid":3100,"image":3101,"component":819,"copyright_details":3102},{"id":7,"url":2173,"linktype":13,"fieldtype":14,"cached_url":2173},"i-d0ce8441-a917-41ba-b7a4-3250b2e98d3d",{"id":2176,"alt":2177,"name":7,"focus":48,"title":2177,"filename":2178,"copyright":7,"fieldtype":50},[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3104,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3109,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3110,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3105,"component":118,"meta_info":3106,"meta_title":7,"block_image":3107,"cover_image":3108,"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},[],[],"2022-06-29 00:00",{"_uid":3113,"title":2681,"plugin":43,"description":3114},"a20ecd26-fe32-4479-985a-3d0c0bb8976a","FightCamp Trainer Rocky Harris shares her 5 tips for your first day of boxing or kickboxing training: what to avoid and how to be a confident fighter!",{"id":3116,"alt":2681,"name":7,"focus":48,"title":2681,"filename":3117,"copyright":7,"fieldtype":50},4026289,"https://a.storyblok.com/f/115220/2400x990/2c69d2a82a/5-things-to-know-before-your-first-day-of-boxing-training.png",[],"5-things-to-know-before-your-first-day-of-boxing-training","blogs/5-things-to-know-before-your-first-day-of-boxing-training",-3980,[1167],"7ead7a75-4ce7-44a1-a3c2-a8e21462137c","2022-04-15T02:04:00.000Z",[],["Reactive",3127],{"name":3128,"created_at":3129,"published_at":3130,"updated_at":3131,"id":3132,"uuid":3133,"content":3134,"slug":3128,"full_slug":3167,"sort_by_date":48,"position":55,"tag_list":3168,"is_startpage":9,"parent_id":3169,"meta_data":48,"group_id":3170,"first_published_at":3171,"release_id":48,"lang":60,"path":3172,"alternates":3173,"default_full_slug":48,"translated_slugs":48},"topic-hub","2021-10-01T19:39:48.876Z","2021-12-08T00:45:02.764Z","2021-12-08T00:45:02.792Z",75402160,"9599619a-d422-4a03-9bcf-14f26f932235",{"_uid":3135,"component":3136,"meta_info":3137,"custom_content_list":3141},"fc155cc9-2898-4453-bdc9-e58ebe86f036","blog_page",{"_uid":3138,"title":3139,"plugin":43,"description":3140},"dbaa8f72-5636-4560-bbf6-9ef471624d84","FightCamp | Blog","FightCamp is your ultimate resource for boxing and kickboxing workouts, wellness tips, equipment reviews, and fight news.",[3142,3147,3152,3157],{"_uid":3143,"label":3144,"value":3145,"dev_id":3146,"component":745},"4adf8768-5b57-4210-ac7b-704bb16b9ec5","Email Signup Title","Get Instant Access","hub.topic.email.title",{"_uid":3148,"label":3149,"value":3150,"dev_id":3151,"component":745},"3d23b024-cf35-4e19-be87-0838f927fdc9","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","hub.topic.email.description",{"_uid":3153,"label":3154,"value":3155,"dev_id":3156,"component":745},"812bea07-fcee-46f8-b073-666e5855861f","Email Signup Button Text","Sign Me Up!","hub.topic.email.button",{"_uid":3158,"link":3159,"image":3160,"label":3164,"dev_id":3165,"component":3166},"a7fcb743-1dea-44df-a5d7-2ef40860fc58","https://joinfightcamp.com/shop?utm_source=organicBlog&utm_medium=topicssmallad&utm_content=packages&utm_campaign=bag",{"id":3161,"alt":3162,"name":7,"focus":48,"title":3162,"filename":3163,"copyright":7,"fieldtype":50},3337732,"Explore FightCamp Packages - Punching Bag","https://a.storyblok.com/f/115220/600x500/e2f8a30792/20211118_fc_blog_ads_600x500.png","Small Ad","hub.topic.ad.small_1","image","pages/topic-hub",[],75402157,"29eecad4-058f-4f4a-9f16-5d2598d9aadd","2021-11-10T18:41:46.807Z","t/boxing",[],1785892923484]