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On your recovery or low-impact workout days, challenge yourself to a zero-energy workout: No phones, no TVs, no music. Just you and the workout. This is actually easier than it sounds! Swap the treadmill for the road, use dumbbells or bands instead of plug-in exercise equipment, or create your own heavy bag or shadowboxing workout to challenge your combination creativity.","Try A Zero-Energy Workout",{"_uid":727,"answer":728,"question":729,"component":717},"8a835a68-4516-4b0f-bb36-36ba70f371b9","As gas prices and emissions soar, working out at home has become more popular than ever. From free YouTube workouts to online fitness subscriptions, the need to spend gas and time getting to the gym simply doesn’t exist anymore. An at-home workout can be just as beneficial for your body without the hassle of getting there or equipment wait times that come with a commercial gym.","Cut Down Vehicle Emissions With At-Home Workouts",{"_uid":731,"answer":732,"question":733,"component":717},"8af1010b-d125-4d9d-b580-14feaccb899f","Even if you use the same exercise equipment for years and years, eventually it will end up in a landfill somewhere. If your workout equipment is made of plastic, that’s a big chunk of non-biodegradable waste. Next time you replace your yoga mat or resistance band, look for one made with recycled and/or durable materials, like the FightCamp heavy bag.","Environmentally Friendly Workout Equipment",{"_uid":735,"answer":736,"question":737,"component":717},"3c66953d-1f6e-4a1e-accc-9f7832c03aa8","Did you know a plastic water bottle takes over 450 years to decompose? But it takes less than a minute to refill a reusable water bottle! The reusable water bottle market is exploding, offering unique designs and styles for every lifestyle. There are even self-purifying and filtering water bottles so that you can ensure your water quality is not just potable—but perfect!","Ditch Single-Use Plastic For A Reusable Water Bottle",{"_uid":739,"answer":740,"question":741,"component":717},"5b4f9a1d-38e4-45f5-8add-a5e41e0a4932","Once you start looking for places to cut back on single-use plastic, you’ll see a thousand opportunities to make a sustainable swap. Consider swapping your bottled body wash for eco-friendly bars of soap. These products are widely sold and use natural ingredients and are compact by design packaging to reduce their carbon emissions.","Swap Your Bottled Body Wash For Eco-Friendly Soap",{"_uid":743,"answer":744,"question":745,"component":717},"a6f33260-e172-4161-ace1-0e204d9e9792","Washing your hair after every workout uses lots of water (plus, it’s not great for your scalp). Opt for a shorter post-workout shower by replacing your bottled shampoo with powder or aerosol-free dry shampoo. Dry shampoo has really come a long way in recent years, and there are plenty of environmentally-conscious brands that will help you refresh your look after a workout.","Minimize Water Waste With Dry Shampoo",{"_uid":747,"answer":748,"question":749,"component":717},"e72e0c8f-a07c-4a9d-b7bb-701a3b3c3c24","Pre-made protein shakes often come with excess packaging that adds up in your trash or recycling bin. Homemade protein shakes take minutes to make, and can usually be made with frozen fruit or nuts that you already have in your fridge or pantry. If you really want to minimize packaging, skip the store-bought protein powders and opt for “Costco size” Greek yogurt, cottage cheese, nuts, or seeds that are high in protein.","Make Your Own Protein Shakes",{"_uid":751,"answer":752,"question":753,"component":717},"3cd58242-4418-4284-bc3e-6d17a83a7776","Cooking at home cuts down on packaging and gas emissions created by the meal prep kit industry. Look for sustainably made reusable food containers instead of single-use plastic containers or bags. 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She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":780,"alt":770,"name":770,"focus":48,"title":770,"filename":781,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":794,"content":795},"doc",[796,802,810,825,839,843,847,851,863,875,879,891,895,906,918,922,926,930,941,944,948,951,955,966,978,982,986,992],{"type":797,"content":798},"paragraph",[799],{"text":800,"type":801},"If you’re passionate about living a sustainable lifestyle with minimal harmful impact on the planet, consider these 10 ways to incorporate sustainability into your fitness and training life! ","text",{"type":803,"attrs":804,"content":806},"heading",{"level":805},3,[807,808],{"text":716,"type":801},{"type":809},"hard_break",{"type":811,"attrs":812},"blok",{"id":813,"body":814},"7b8e2d99-2ab8-4f06-bd0a-3691accf155f",[815],{"url":816,"_uid":818,"image":819,"component":823,"copyright_details":824},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"story","i-df040bda-166c-44c4-be43-8ee39faef65d",{"id":820,"alt":821,"name":7,"focus":48,"title":821,"filename":822,"copyright":7,"fieldtype":50},5234573,"FightCamp x Fourlaps Activewear","https://a.storyblok.com/f/115220/1100x1100/abefce8ee0/fightcamp-x-fourlaps-activewear.png","content_image",[],{"type":797,"content":826},[827,829,837],{"text":828,"type":801},"Yes, sustainable styles can likely be a bigger investment, but that’s because they’re made with higher quality, longer-lasting materials, and the craftsmen are paid a living wage. 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",{"type":803,"attrs":848,"content":849},{"level":805},[850],{"text":725,"type":801},{"type":811,"attrs":852},{"id":853,"body":854},"265fee41-b9cb-4054-98a2-f786471931de",[855],{"url":856,"_uid":857,"image":858,"component":823,"copyright_details":862},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-6fbaffeb-25db-495f-b131-8338cacaaa90",{"id":859,"alt":860,"name":7,"focus":48,"title":860,"filename":861,"copyright":7,"fieldtype":50},5234639,"FightCamp - Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/d5e12ed4df/kickboxing_workout.png",[],{"type":797,"content":864},[865,867,873],{"text":866,"type":801},"In today’s tech-reliant age, we know that unplugging once in a while can be a balm for our mental health. On your recovery or low-impact workout days, challenge yourself to a zero-energy workout: No phones, no TVs, no music. Just you and the workout. This is actually easier than it sounds! 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Homemade protein shakes take minutes to make, and can usually be made with frozen fruit or nuts that you already have in your fridge or pantry. If you really want to minimize packaging, skip the store-bought protein powders and opt for “Costco size” Greek yogurt, cottage cheese, nuts, or seeds that are high in protein. ",{"type":803,"attrs":979,"content":980},{"level":805},[981],{"text":753,"type":801},{"type":797,"content":983},[984],{"text":985,"type":801},"Cooking at home cuts down on packaging and gas emissions created by the meal prep kit industry. Look for sustainably made reusable food containers instead of single-use plastic containers or bags. Reusable and washable beeswax wraps have taken the market by storm, and can usually be found at your local grocery store. ",{"type":803,"attrs":987,"content":989},{"level":988},2,[990],{"text":991,"type":801},"Train Like a Fighter",{"type":797,"content":993},[994,996,1002],{"text":995,"type":801},"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":997,"type":801,"marks":998},"FightCamp",[999],{"type":833,"attrs":1000},{"href":1001,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1003,"type":801}," 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":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":1005,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":1010,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":1011,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":1006,"component":118,"meta_info":1007,"meta_title":123,"block_image":1008,"cover_image":1009,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-11-29 00:00","article",{"_uid":1015,"title":704,"plugin":43,"description":1016},"471775bf-ad79-47a0-b803-8480c12a1220","Fitness is about taking care of your body. Now you can make it about taking care of the planet, too. Here are ways to make workouts environmentally friendly.",{"id":1018,"alt":1019,"name":7,"focus":48,"title":1019,"filename":1020,"copyright":7,"fieldtype":50},5234358,"FightCamp - 10 Eco-Friendly Swaps For Your Fitness Routine","https://a.storyblok.com/f/115220/2400x990/1e4a36d0b8/10-eco-friendly-swaps-for-your-fitness-routine.png",[],"10-eco-friendly-swaps-for-your-fitness-routine","blogs/10-eco-friendly-swaps-for-your-fitness-routine",-4970,[1026],"featured",60887917,"12c4d751-698f-4940-a879-22cb08bc3e59","boxing-equipment/{{story.slug}}",[],{"name":1032,"created_at":1033,"published_at":1034,"updated_at":1035,"id":1036,"uuid":1037,"content":1038,"slug":1357,"full_slug":1358,"sort_by_date":48,"position":1359,"tag_list":1360,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":1361,"first_published_at":1362,"release_id":48,"lang":60,"path":1029,"alternates":1363,"default_full_slug":48,"translated_slugs":48},"How To Organize Your Home Gym & Workout Equipment","2022-07-08T22:02:13.711Z","2022-09-26T19:50:38.741Z","2022-09-26T19:50:38.776Z",161238885,"4d4e216a-1822-4f97-b52c-d0737e95ac5e",{"_uid":1039,"faqs":1040,"title":1032,"topic":1073,"author":1088,"content":1093,"category":1339,"schedule":1347,"component":1013,"meta_info":1348,"cover_image":1352,"description":1351,"contributors":1356},"a4eece03-b424-4849-8530-9f71bf2b2a59",[1041,1045,1049,1053,1057,1061,1065,1069],{"_uid":1042,"answer":1043,"question":1044,"component":717},"014b5053-aab6-495e-aa42-486f00ee6e9b","The walls of your home gym are precious organizational real estate! Use hooks and a wall mount to store yoga mats, foam rollers, and other loose items while freeing up valuable floor space. We love this sleek and simple wall mount rack from Amazon, but inexpensive and damage-free removable strips are also a great option for a hook system you can design to your specific needs. If you have lots of equipment that needs to be stored, a DIY modular pegboard is great for all your lighter athletic equipment, towels, music player, plants, water bottles, and decor.","How can I use the wall for exercise equipment?",{"_uid":1046,"answer":1047,"question":1048,"component":717},"515302c2-77f7-4e64-a912-7262450de14b","Look around your home for unutilized furniture or organizers. For example, you can use a laundry basket to store yoga mats or hang towel rods at chest height to store boxing gloves, resistance bands, or hand wraps. With a little paint, you can repurpose an old bookcase for shelf space in your home gym.","Can I use furniture for organizing my exercise equipment?",{"_uid":1050,"answer":1051,"question":1052,"component":717},"d5b40c61-a52e-46d9-89b5-9643f87645f5","Everything gets a bin! Durable, waterproof bins like these from The Container Store will keep your equipment organized and easy to access. For a clean, sleek look, use the same color and style container across your home gym. Baskets are also a stylish aesthetic option, but keep in mind that plastic or silicon waterproof bins are easier to clean, and won’t get moldy from sweat or humidity. Then label your non-clear bins for making it easier to put away exercise equipment after each workout.","Can I use bins for exercise equipment?",{"_uid":1054,"answer":1055,"question":1056,"component":717},"9eeaeca9-5997-45ca-bb21-c0e6298510bd","The best part of having a home gym is designing it 100% customized to you. From vinyl wall decals to gym mats, wall colors, to window treatments, you get to create a fitness space that will challenge, inspire, and drive you. For paint colors and aesthetic touches, remember the power of color psychology – moments of red increase our heart rates, while neutrals help calm us. If mirrors motivate you, you can find an inexpensive floor length mirror at a big-box store to help you perfect your shadowboxing moves.","Does room color help with exercising?",{"_uid":1058,"answer":1059,"question":1060,"component":717},"ab47dbfb-3fd4-49cb-b629-e9e81c016371","If you box at home, where you keep your boxing gloves will make a big difference in how long they last (and how sweaty they smell). If you can, hang your boxing gloves from a wall rack to get maximum ventilation. To keep your boxing gloves smelling fresh use deodorizer inserts, like FightCamp's glove deodorizer, and hang them from a hook. No matter how you organize it, avoid storing your boxing gloves in a closed container, and hang them in a well-ventilated spot (if you don’t have good airflow, prop them open in front of a fan for a few hours), away from heat or direct sunlight.","How can I dry out my boxing gloves?",{"_uid":1062,"answer":1063,"question":1064,"component":717},"cfd0725b-0664-4540-967d-d5ec30115616","Regularly wiping down and cleaning exercise equipment will not only keep you and your space healthy but lengthen the lifespan of your gym equipment. Save time by dedicating a bin or caddy, like this one from Ikea, to hold your cleaning basics, then store it neatly on a shelf close by.","Should I have cleaning supplies in my home gym?",{"_uid":1066,"answer":1067,"question":1068,"component":717},"dfa906ce-a362-4d4e-8216-04ae5896afc6","Keep your dumbbells, kettlebells, and medicine balls organized and out of the way with a simple shelving unit or cubby with the heaviest weights on the bottom, and the lightest up top. This stylish and compact weight rack from Target is perfect for small spaces. For round objects like medicine balls, you can use small plastic bins or sports ball holders to keep them stable and off the floor.","How do you organize weights at home?",{"_uid":1070,"answer":1071,"question":1072,"component":717},"c3aa5809-ac71-4f36-88e8-73ec316afed5","Staying organized while staying fit doesn’t mean your home gym space has to be sterile and stark. It should be a space you’re excited to be in! If you use your home gym for yoga or stretching, a small essential oil diffuser can help you achieve the perfect state of relaxation. Plants are also a great way to increase oxygen in your home gym. And don’t forget how much lighting affects an atmosphere. Fierce and motivational LED neon signs like this one can be a more affordable alternative to expensive fixtures or complicated recessed lighting.","What can I decorate my home gym with?",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":1074,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":1086,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":1087,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":1075,"component":39,"meta_info":1083,"block_image":1084,"cover_image":1085,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":1076,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":1081,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":1082,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":1077,"component":118,"meta_info":1078,"meta_title":123,"block_image":1079,"cover_image":1080,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":770,"created_at":771,"published_at":772,"updated_at":773,"id":774,"uuid":775,"content":1089,"slug":786,"full_slug":787,"sort_by_date":48,"position":392,"tag_list":1091,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":790,"first_published_at":791,"release_id":48,"lang":60,"path":48,"alternates":1092,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":777,"_uid":778,"name":770,"photo":1090,"component":782,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":783,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":784,"social_link_instagram":785,"social_link_pinterest":7},{"id":780,"alt":770,"name":770,"focus":48,"title":770,"filename":781,"copyright":7,"fieldtype":50},[],[],{"type":794,"content":1094},[1095,1099,1104,1109,1127,1130,1135,1145,1149,1154,1169,1181,1186,1197,1209,1214,1224,1236,1246,1251,1266,1270,1280,1285,1300,1303,1308,1322,1326,1331],{"type":797,"content":1096},[1097],{"text":1098,"type":801},"Whether you have a small corner of space to work with or an entire room to convert into a full-blown home gym, here are some tips and products to declutter and organize your workout space! ",{"type":803,"attrs":1100,"content":1101},{"level":988},[1102],{"text":1103,"type":801},"Home Gym Organizing Solutions",{"type":803,"attrs":1105,"content":1106},{"level":805},[1107],{"text":1108,"type":801},"Utilize Wall Space",{"type":811,"attrs":1110},{"id":1111,"body":1112},"9bd104aa-139c-4bd2-9923-4bda77d2350b",[1113],{"url":1114,"_uid":1115,"image":1116,"component":823,"copyright_details":1120},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-75b84759-f119-46fe-89c8-d3f48424576e",{"id":1117,"alt":1118,"name":7,"focus":48,"title":1118,"filename":1119,"copyright":7,"fieldtype":50},5267768,"FightCamp - Home Gym Equipment Organization","https://a.storyblok.com/f/115220/1100x1100/f34546ac5f/wall_mount_rack.png",[1121],{"_uid":1122,"link":1123,"title":1125,"component":1126},"f23849b8-010a-416f-90ac-28c94b29bd30",{"id":7,"url":1124,"linktype":13,"fieldtype":14,"cached_url":1124},"https://www.amazon.com/Wallniture-Equipment-Resistance-Roller-Sectional/dp/B09C14NRFK","Amazon","copyright_details",{"type":797,"content":1128},[1129],{"text":1043,"type":801},{"type":803,"attrs":1131,"content":1132},{"level":805},[1133],{"text":1134,"type":801},"Repurpose Old Furniture",{"type":811,"attrs":1136},{"id":1111,"body":1137},[1138],{"url":1139,"_uid":1140,"image":1141,"component":823,"copyright_details":1144},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-6c6fb0ad-14b2-44f7-a767-bbdf4ef5dfc6",{"id":1142,"alt":1118,"name":7,"focus":48,"title":1118,"filename":1143,"copyright":7,"fieldtype":50},5257754,"https://a.storyblok.com/f/115220/1100x1100/31c36450b0/basket_for_yoga_mats.png",[],{"type":797,"content":1146},[1147],{"text":1148,"type":801},"Look around your home for unutilized furniture or organizers. For example, you can use a laundry basket to store yoga mats or hang towel rods at chest height to store boxing gloves, resistance bands, or hand wraps. With a little paint, you can repurpose an old bookcase for shelf space in your home gym. ",{"type":803,"attrs":1150,"content":1151},{"level":805},[1152],{"text":1153,"type":801},"Give Everything a Home",{"type":811,"attrs":1155},{"id":1111,"body":1156},[1157],{"url":1158,"_uid":1159,"image":1160,"component":823,"copyright_details":1163},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-31b9bf36-97e3-4b9e-9a68-6c032bc36420",{"id":1161,"alt":1118,"name":7,"focus":48,"title":1118,"filename":1162,"copyright":7,"fieldtype":50},5257775,"https://a.storyblok.com/f/115220/1100x1100/1abd01397f/the_home_edit_containers.png",[1164],{"_uid":1165,"link":1166,"title":1168,"component":1126},"b4cc2a45-83e9-4ed0-ae4e-2b20d3aebf71",{"id":7,"url":1167,"linktype":13,"fieldtype":14,"cached_url":1167},"https://thehomeedit.com/pages/netflix","The Home Edit",{"type":797,"content":1170},[1171,1173,1179],{"text":1172,"type":801},"Everything gets a bin! Durable, waterproof bins like these from ",{"text":1174,"type":801,"marks":1175},"The Container Store",[1176],{"type":833,"attrs":1177},{"href":1178,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://www.containerstore.com/s/featured/the-home-edit/shop-all-the-home-edit/the-home-edit-large-drawer/123d?p=0&ps=48&productId=11010523",{"text":1180,"type":801}," will keep your equipment organized and easy to access. For a clean, sleek look, use the same color and style container across your home gym. Baskets are also a stylish aesthetic option, but keep in mind that plastic or silicon waterproof bins are easier to clean, and won’t get moldy from sweat or humidity. Then label your non-clear bins for making it easier to put away exercise equipment after each workout.",{"type":803,"attrs":1182,"content":1183},{"level":805},[1184],{"text":1185,"type":801},"Feature Colors That Motivate You",{"type":811,"attrs":1187},{"id":1188,"body":1189},"4d6c62cb-8bd4-4c16-9548-576218daf68b",[1190],{"url":1191,"_uid":1192,"image":1193,"component":823,"copyright_details":1196},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-454e3e30-5d62-40d3-8c3c-a0c28f7f5fd7",{"id":1194,"alt":1118,"name":7,"focus":48,"title":1118,"filename":1195,"copyright":7,"fieldtype":50},5266595,"https://a.storyblok.com/f/115220/1100x1100/d2408d9fdd/boxing_home_gym.png",[],{"type":797,"content":1198},[1199,1201,1207],{"text":1200,"type":801},"The best part of having a home gym is designing it 100% customized to you. From vinyl wall decals to gym mats, wall colors, to window treatments, you get to create a fitness space that will challenge, inspire, and drive you. For paint colors and aesthetic touches, remember the power of color psychology – moments of red increase our heart rates, while neutrals help calm us. If mirrors motivate you, you can find an inexpensive floor length mirror at a big-box store to help you perfect your ",{"text":1202,"type":801,"marks":1203},"shadowboxing",[1204],{"type":833,"attrs":1205},{"href":1206,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://youtu.be/44ILrXsrcNc",{"text":1208,"type":801}," moves.",{"type":803,"attrs":1210,"content":1211},{"level":805},[1212],{"text":1213,"type":801},"Hang Boxing Gloves to Dry",{"type":811,"attrs":1215},{"id":1188,"body":1216},[1217],{"url":1218,"_uid":1219,"image":1220,"component":823,"copyright_details":1223},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-cde5ceb9-6e74-4bdd-a278-8692e35406e2",{"id":1221,"alt":1118,"name":7,"focus":48,"title":1118,"filename":1222,"copyright":7,"fieldtype":50},5257813,"https://a.storyblok.com/f/115220/1100x1100/acd6e59575/boxing_glove_hooks.png",[],{"type":797,"content":1225},[1226,1228,1234],{"text":1227,"type":801},"If you box at home, where you keep your boxing gloves will make a big difference in how long they last (and how sweaty they smell). If you can, hang your boxing gloves from a wall rack to get maximum ventilation. To keep your boxing gloves smelling fresh use deodorizer inserts, like FightCamp's ",{"text":1229,"type":801,"marks":1230},"glove deodorizer",[1231],{"type":833,"attrs":1232},{"href":1233,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":1235,"type":801},", and hang them from a hook. No matter how you organize it, avoid storing your boxing gloves in a closed container, and hang them in a well-ventilated spot (if you don’t have good airflow, prop them open in front of a fan for a few hours), away from heat or direct sunlight. ",{"type":797,"content":1237},[1238,1240],{"text":1239,"type":801},"*Read: ",{"text":1241,"type":801,"marks":1242},"How To Care For Your Boxing Wraps and Gloves",[1243],{"type":833,"attrs":1244},{"href":1245,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-care-for-your-boxing-wraps-and-gloves/",{"type":803,"attrs":1247,"content":1248},{"level":805},[1249],{"text":1250,"type":801},"Create a Cleaning Command Center",{"type":811,"attrs":1252},{"id":1188,"body":1253},[1254],{"url":1255,"_uid":1256,"image":1257,"component":823,"copyright_details":1260},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-c9d62ee4-1804-430e-b4ef-ecfd491a6f26",{"id":1258,"alt":1118,"name":7,"focus":48,"title":1118,"filename":1259,"copyright":7,"fieldtype":50},5267296,"https://a.storyblok.com/f/115220/1100x1100/bb64281621/cleaning_caddy.png",[1261],{"_uid":1262,"link":1263,"title":1265,"component":1126},"7a433cd9-ead3-44cc-b1bc-06525e64a7e0",{"id":7,"url":1264,"linktype":13,"fieldtype":14,"cached_url":1264},"https://www.ikea.com/us/en/ideas/a-new-take-on-natural-light-recmj6hlw79","Ikea",{"type":797,"content":1267},[1268],{"text":1269,"type":801},"Regularly wiping down and cleaning exercise equipment will not only keep you and your space healthy but lengthen the lifespan of your gym equipment. Save time by dedicating a bin or caddy, like this one from Ikea, to hold your cleaning basics, then store it neatly on a shelf close by. ",{"type":797,"content":1271},[1272,1273,1279],{"text":1239,"type":801},{"text":1274,"type":801,"marks":1275},"How To Sanitize Your Home Gym And Boxing Equipment",[1276],{"type":833,"attrs":1277},{"href":1278,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment",{"text":917,"type":801},{"type":803,"attrs":1281,"content":1282},{"level":805},[1283],{"text":1284,"type":801},"Stack Weights on a Shelf or Rack",{"type":811,"attrs":1286},{"id":1188,"body":1287},[1288],{"url":1289,"_uid":1290,"image":1291,"component":823,"copyright_details":1294},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-6ebd8e28-a511-4251-9313-872b35b44342",{"id":1292,"alt":1118,"name":7,"focus":48,"title":1118,"filename":1293,"copyright":7,"fieldtype":50},5267457,"https://a.storyblok.com/f/115220/1100x1100/d9177543d2/dumbbell_weight_rack.png",[1295],{"_uid":1296,"link":1297,"title":1299,"component":1126},"850ba882-ee90-4339-b62b-c01c2c449205",{"id":7,"url":1298,"linktype":13,"fieldtype":14,"cached_url":1298},"https://www.target.com/p/blogilates-4-tier-weight-rack/-/A-82258349","Target",{"type":797,"content":1301},[1302],{"text":1067,"type":801},{"type":803,"attrs":1304,"content":1305},{"level":805},[1306],{"text":1307,"type":801},"Include Atmospheric Touches",{"type":811,"attrs":1309},{"id":1188,"body":1310},[1311],{"url":1312,"_uid":1313,"image":1314,"component":823,"copyright_details":1317},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-ffdd30cd-96c2-4a10-b9cb-fc44996ced9c",{"id":1315,"alt":1118,"name":7,"focus":48,"title":1118,"filename":1316,"copyright":7,"fieldtype":50},5267483,"https://a.storyblok.com/f/115220/1100x1100/df3b32be43/home-gym-motivation.png",[1318],{"_uid":1319,"link":1320,"title":1125,"component":1126},"0064e2aa-6647-4025-abab-ef6d370cb617",{"id":7,"url":1321,"linktype":13,"fieldtype":14,"cached_url":1321},"https://www.amazon.com/Badass-Good-Ass-Bachelorette-Engagement/dp/B093SWYF26",{"type":797,"content":1323},[1324],{"text":1325,"type":801},"Staying organized while staying fit doesn’t mean your home gym space has to be sterile and stark. It should be a space you’re excited to be in! If you use your home gym for yoga or stretching, a small essential oil diffuser can help you achieve the perfect state of relaxation. Plants are also a great way to increase oxygen in your home gym. And don’t forget how much lighting affects an atmosphere. Fierce and motivational LED neon signs like this one can be a more affordable alternative to expensive fixtures or complicated recessed lighting. ",{"type":803,"attrs":1327,"content":1328},{"level":988},[1329],{"text":1330,"type":801},"Stay Organized While Training Like a Fighter",{"type":797,"content":1332},[1333,1334,1338],{"text":995,"type":801},{"text":997,"type":801,"marks":1335},[1336],{"type":833,"attrs":1337},{"href":1001,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":1003,"type":801},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":1340,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":1345,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":1346,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":1341,"component":118,"meta_info":1342,"meta_title":123,"block_image":1343,"cover_image":1344,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":1349,"title":1350,"plugin":43,"description":1351},"51180aa5-8b65-4c18-8b8d-b1ecc4746421","How To Organize Your Home Gym & Workout Equipment | FightCamp","Makeover your at-home workout space with these easy organization tips and ideas for your exercise equipment. Maximize your floor space for those sweat sessions.",{"id":1353,"alt":1354,"name":7,"focus":48,"title":1354,"filename":1355,"copyright":7,"fieldtype":50},5267172,"FightCamp - How To Organize Your Home Gym & Workout Equipment","https://a.storyblok.com/f/115220/2400x990/a8082b0f94/how-to-organize-your-home-gym-workout-equipment.png",[],"how-to-organize-your-home-gym-workout-equipment","blogs/how-to-organize-your-home-gym-workout-equipment",-5030,[1026],"9d437edc-193a-4317-8c63-2d33eec01df5","2022-09-13T02:00:00.000Z",[],{"name":1365,"created_at":1366,"published_at":1367,"updated_at":1368,"id":1369,"uuid":1370,"content":1371,"slug":1595,"full_slug":1596,"sort_by_date":48,"position":1597,"tag_list":1598,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":1599,"first_published_at":1600,"release_id":48,"lang":60,"path":1029,"alternates":1601,"default_full_slug":48,"translated_slugs":48},"What You Wear During A Workout Matters More Than You Think","2022-06-27T19:58:45.507Z","2022-09-26T19:51:25.470Z","2022-09-26T19:51:25.515Z",155855305,"6ab15827-50a1-4b21-8a0a-08d061edeaea",{"_uid":1372,"faqs":1373,"title":1365,"topic":1398,"author":1413,"content":1418,"category":1578,"schedule":1586,"component":1013,"meta_info":1587,"cover_image":1590,"description":1589,"contributors":1594},"776f3ea3-9b10-4ad2-a439-653a1650b870",[1374,1378,1382,1386,1390,1394],{"_uid":1375,"answer":1376,"question":1377,"component":717},"9ce386d1-9614-41ad-b088-45e57c0507c4","“You’re just going to get it all sweaty anyway.” How many of us have thought this about high-priced or on-trend activewear? It’s normal to question the wisdom of purchasing cute gym clothes to exercise in when they’re just going to get sweaty and dirty.\nBut research studies and human performance experts agree that what we wear to work out actually does make a difference in both our motivation to break a sweat. ","Does it matter what you wear to work out in?",{"_uid":1379,"answer":1380,"question":1381,"component":717},"419c4464-213f-47fe-a427-69860a8f01f8","Yes, color psychology is a real thing! Different colors affect our mood, energy level, productivity, motivation, and concentration. For example, seeing the color red can literally increase your heart rate. In fashion terms, this means choosing a red outfit for your workout can help boost performance during boxing and kickboxing, HIIT workouts, cardio, or other high-intensity training sessions.\n\nPsychologically, the color black is often linked to thoughts of power and dominance, and studies on professional football teams have shown that teams wearing black uniforms tend to beat teams in non-black uniforms. Slipping on black leggings or shorts and a black tank can boost your confidence and competitive drive, pushing you to work harder and longer than your opponent.\n\nNeutrals, on the other hand, signal the brain to relax and are perfect for restorative workouts like yoga, post-boxing stretches, or active recovery day routines.","Color Psychology is a Powerful Force",{"_uid":1383,"answer":1384,"question":1385,"component":717},"b70134ee-9d7c-45f0-87c8-12048e57c854","Does what we wear affect how we perform? Yes! ‘Dress for success’ is a common phrase for a reason. When we want to rock the job interview or nail the presentation, we button up our sharpest suits and power pumps to look and feel capable and confident.\n\nThe same concept goes for working out – the confidence we get from a fierce workout outfit translates to confidence on the punching bag, in the boxing ring, on a run…everywhere! It’s why athleisure has been having such a moment in fashion; we thrive in what makes us feel the most confident.","Fashion and Fitness Go Hand-In-Hand",{"_uid":1387,"answer":1388,"question":1389,"component":717},"0f8fa666-d1e1-4156-89ec-519ba43af47b","The key to crushing fitness goals and maintaining a healthy lifestyle is consistency. But the number one killer of consistency is boredom. Shaking up your workout fashion can help beat the boredom and reignite your excitement about hitting the gym or the heavy bag.\n\nRotating in new items is also a great way to represent your passions and the brands you stand behind. The FightCamp apparel store not only carries boxing & kickboxing appropriate men's and women’s clothing, the stylized logo design is a perfect conversation starter to let people know you train like a fighter.\n\nBut in this age of luxury athleisure, a revolving door of new activewear can do heavy damage to a household budget. If you want to shake up your training wardrobe without breaking the bank, scope out some local or online thrift stores, or start an activewear swap with your fitness besties to keep you excited about wearing your amazing workout clothes!","Newness is Exciting",{"_uid":1391,"answer":1392,"question":1393,"component":717},"7aa0846d-94fe-4fbe-b427-fa7d99da0814","Fitness experts often point to a psychological phenomenon called “enclothed cognition.” This is the idea that what we wear actually triggers mental changes and can impact our performance and confidence. In short, investing in workout clothes that make you feel strong and confident can actually empower you during your training sessions.\n\nBut be warned: It’s especially important not to sacrifice style for comfort when it comes to workout clothes. Activewear should feel like a second skin and allow you to focus 100% on your workout – not that itchy material, too-tight sports bra, or see-through leggings.","Sharp Looks Boost Confidence",{"_uid":1395,"answer":1396,"question":1397,"component":717},"1f0b6090-2952-41e6-a09c-09113ae279e0","Fitness clothing designers spend millions researching, experimenting, and designing clothes that will not only protect athletes but enhance performance, too. It’s time to reframe our relationship with workout clothes. You wouldn’t buy the cheapest pair of sneakers for a marathon, so why cheat yourself on cheap compression leggings or an irritating sports bra?\n\nIn fact, high-quality compression wear will increase circulation and blood flow, which in turn sends more oxygen to your muscles. This means less fatigue and soreness, faster recovery, and improved endurance and power.\n\nFrom sweat-wicking materials to the most breathable cotton, a good workout outfit will help regulate your temperature and prevent your skin from getting itchy from sweat and pore compression. Investing in well-designed and durable materials will pay off in the gym and help prevent injury.","High-Quality Materials Keep You Safe and Comfortable",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":1399,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":1411,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":1412,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":1400,"component":39,"meta_info":1408,"block_image":1409,"cover_image":1410,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":1401,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":1406,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":1407,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":1402,"component":118,"meta_info":1403,"meta_title":123,"block_image":1404,"cover_image":1405,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":770,"created_at":771,"published_at":772,"updated_at":773,"id":774,"uuid":775,"content":1414,"slug":786,"full_slug":787,"sort_by_date":48,"position":392,"tag_list":1416,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":790,"first_published_at":791,"release_id":48,"lang":60,"path":48,"alternates":1417,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":777,"_uid":778,"name":770,"photo":1415,"component":782,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":783,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":784,"social_link_instagram":785,"social_link_pinterest":7},{"id":780,"alt":770,"name":770,"focus":48,"title":770,"filename":781,"copyright":7,"fieldtype":50},[],[],{"type":794,"content":1419},[1420,1424,1428,1433,1437,1449,1461,1465,1476,1480,1484,1488,1492,1504,1508,1512,1516,1520,1524,1528,1532,1543,1547,1551,1555,1566,1570],{"type":797,"content":1421},[1422],{"text":1423,"type":801},"“You’re just going to get it all sweaty anyway.” How many of us have thought this about high-priced or on-trend activewear? It’s normal to question the wisdom of purchasing cute gym clothes to exercise in when they’re just going to get sweaty and dirty. ",{"type":797,"content":1425},[1426],{"text":1427,"type":801},"But research studies and human performance experts agree that what we wear to work out actually does make a difference in both our motivation to break a sweat. Here’s why.",{"type":803,"attrs":1429,"content":1430},{"level":988},[1431],{"text":1432,"type":801},"5 Ways Choosing The Right Workout Clothing Can Impact Your Training",{"type":803,"attrs":1434,"content":1435},{"level":805},[1436],{"text":1381,"type":801},{"type":811,"attrs":1438},{"id":1439,"body":1440},"959b4b11-eaaa-4c5e-9318-9648f6288f14",[1441],{"url":1442,"_uid":1443,"image":1444,"component":823,"copyright_details":1448},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-eb0c64fb-d0fc-4485-afc0-906bbcf22c34",{"id":1445,"alt":1446,"name":7,"focus":48,"title":1446,"filename":1447,"copyright":7,"fieldtype":50},5172714,"FightCamp - Workout Clothes ","https://a.storyblok.com/f/115220/1100x1100/9b4e941f1f/fightcamp-workout-clothes.png",[],{"type":797,"content":1450},[1451,1453,1459],{"text":1452,"type":801},"Yes, color psychology is a real thing! Different colors affect our mood, energy level, productivity, motivation, and concentration. For example, seeing the color red can literally increase your heart rate. In fashion terms, this means choosing a red outfit for your workout can help boost performance during ",{"text":1454,"type":801,"marks":1455},"boxing and kickboxing",[1456],{"type":833,"attrs":1457},{"href":1458,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/boxing-clothes-to-wear-to-your-first-boxing-kickboxing-class/",{"text":1460,"type":801},", HIIT workouts, cardio, or other high-intensity training sessions. ",{"type":797,"content":1462},[1463],{"text":1464,"type":801},"Psychologically, the color black is often linked to thoughts of power and dominance, and studies on professional football teams have shown that teams wearing black uniforms tend to beat teams in non-black uniforms. Slipping on black leggings or shorts and a black tank can boost your confidence and competitive drive, pushing you to work harder and longer than your opponent. ",{"type":797,"content":1466},[1467,1469,1475],{"text":1468,"type":801},"Neutrals, on the other hand, signal the brain to relax and are perfect for restorative workouts like yoga, post-boxing stretches, or ",{"text":1470,"type":801,"marks":1471},"active recovery day routines",[1472],{"type":833,"attrs":1473},{"href":1474,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/wellness/active-recovery-day-exercises-for-boxers",{"text":917,"type":801},{"type":803,"attrs":1477,"content":1478},{"level":805},[1479],{"text":1385,"type":801},{"type":797,"content":1481},[1482],{"text":1483,"type":801},"Does what we wear affect how we perform? Yes! ‘Dress for success’ is a common phrase for a reason. When we want to rock the job interview or nail the presentation, we button up our sharpest suits and power pumps to look and feel capable and confident. ",{"type":797,"content":1485},[1486],{"text":1487,"type":801},"The same concept goes for working out – the confidence we get from a fierce workout outfit translates to confidence on the punching bag, in the boxing ring, on a run…everywhere! It’s why athleisure has been having such a moment in fashion; we thrive in what makes us feel the most confident.",{"type":803,"attrs":1489,"content":1490},{"level":805},[1491],{"text":1389,"type":801},{"type":811,"attrs":1493},{"id":1494,"body":1495},"66ca5616-49c2-489d-97d2-0a8f42800e0a",[1496],{"url":1497,"_uid":1498,"image":1499,"component":823,"copyright_details":1503},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-bdc1afb6-27dd-4f83-b662-cae743b6b542",{"id":1500,"alt":1501,"name":7,"focus":48,"title":1501,"filename":1502,"copyright":7,"fieldtype":50},5172716,"Kickboxing Workout Clothes","https://a.storyblok.com/f/115220/1100x1100/1061e52882/kickboxing_workout_clothes.png",[],{"type":797,"content":1505},[1506],{"text":1507,"type":801},"The key to crushing fitness goals and maintaining a healthy lifestyle is consistency. But the number one killer of consistency is boredom. Shaking up your workout fashion can help beat the boredom and reignite your excitement about hitting the gym or the heavy bag. ",{"type":797,"content":1509},[1510],{"text":1511,"type":801},"Rotating in new items is also a great way to represent your passions and the brands you stand behind. The FightCamp apparel store not only carries boxing & kickboxing appropriate men's and women’s clothing, the stylized logo design is a perfect conversation starter to let people know you train like a fighter.",{"type":797,"content":1513},[1514],{"text":1515,"type":801},"But in this age of luxury athleisure, a revolving door of new activewear can do heavy damage to a household budget. If you want to shake up your training wardrobe without breaking the bank, scope out some local or online thrift stores, or start an activewear swap with your fitness besties to keep you excited about wearing your amazing workout clothes!",{"type":803,"attrs":1517,"content":1518},{"level":805},[1519],{"text":1393,"type":801},{"type":797,"content":1521},[1522],{"text":1523,"type":801},"Fitness experts often point to a psychological phenomenon called “enclothed cognition.” This is the idea that what we wear actually triggers mental changes and can impact our performance and confidence. In short, investing in workout clothes that make you feel strong and confident can actually empower you during your training sessions. ",{"type":797,"content":1525},[1526],{"text":1527,"type":801},"But be warned: It’s especially important not to sacrifice style for comfort when it comes to workout clothes. Activewear should feel like a second skin and allow you to focus 100% on your workout – not that itchy material, too-tight sports bra, or see-through leggings.",{"type":803,"attrs":1529,"content":1530},{"level":805},[1531],{"text":1397,"type":801},{"type":811,"attrs":1533},{"id":1494,"body":1534},[1535],{"url":1536,"_uid":1537,"image":1538,"component":823,"copyright_details":1542},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-e30a7a4e-62bc-4ba9-b04f-669359883aa8",{"id":1539,"alt":1540,"name":7,"focus":48,"title":1540,"filename":1541,"copyright":7,"fieldtype":50},5172742,"FightCamp x Fourlaps Sweatsuit","https://a.storyblok.com/f/115220/1100x1100/dc6ed48a19/fightcamp_sweatsuit_set.png",[],{"type":797,"content":1544},[1545],{"text":1546,"type":801},"Fitness clothing designers spend millions researching, experimenting, and designing clothes that will not only protect athletes but enhance performance, too. It’s time to reframe our relationship with workout clothes. You wouldn’t buy the cheapest pair of sneakers for a marathon, so why cheat yourself on cheap compression leggings or an irritating sports bra?",{"type":797,"content":1548},[1549],{"text":1550,"type":801},"In fact, high-quality compression wear will increase circulation and blood flow, which in turn sends more oxygen to your muscles. This means less fatigue and soreness, faster recovery, and improved endurance and power. ",{"type":797,"content":1552},[1553],{"text":1554,"type":801},"From sweat-wicking materials to the most breathable cotton, a good workout outfit will help regulate your temperature and prevent your skin from getting itchy from sweat and pore compression. Investing in well-designed and durable materials will pay off in the gym and help prevent injury.",{"type":797,"content":1556},[1557,1559,1564],{"text":1558,"type":801},"Looking for a strong, powerful style that will have you feeling confident? Get the knockout look with ",{"text":1560,"type":801,"marks":1561},"FightCamp athletic wear and apparel",[1562],{"type":833,"attrs":1563},{"href":835,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":1565,"type":801},". From at-home training to gym workouts, to errands around town, show the world that bod you’ve been working hard for.",{"type":803,"attrs":1567,"content":1568},{"level":988},[1569],{"text":991,"type":801},{"type":797,"content":1571},[1572,1573,1577],{"text":995,"type":801},{"text":997,"type":801,"marks":1574},[1575],{"type":833,"attrs":1576},{"href":1001,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":1003,"type":801},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":1579,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":1584,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":1585,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":1580,"component":118,"meta_info":1581,"meta_title":123,"block_image":1582,"cover_image":1583,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-07-01 00:00",{"_uid":1588,"title":1365,"plugin":43,"description":1589},"b5be7d0a-8113-4961-a0bd-3382be2681f1","How can harnessing the power of fitness fashion help you crush your goals? Here are 5 ways workout clothes can boost your motivation to exercise.",{"id":1591,"alt":1592,"name":7,"focus":48,"title":1592,"filename":1593,"copyright":7,"fieldtype":50},5172729,"FightCamp - What You Wear During A Workout Matters More Than You Think","https://a.storyblok.com/f/115220/2400x990/a369bf8083/what-you-wear-during-a-workout-matters-more-than-you-think.png",[],"what-you-wear-during-a-workout-matters-more-than-you-think","blogs/what-you-wear-during-a-workout-matters-more-than-you-think",-4920,[1026],"353d9f4e-ecd8-4b4d-b770-c797f2210223","2022-07-01T00:00:00.000Z",[],{"name":1603,"created_at":1604,"published_at":1605,"updated_at":1606,"id":1607,"uuid":1608,"content":1609,"slug":1905,"full_slug":1906,"sort_by_date":48,"position":1907,"tag_list":1908,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":1909,"first_published_at":1910,"release_id":48,"lang":60,"path":1029,"alternates":1911,"default_full_slug":48,"translated_slugs":48},"Benefits of Adding a Resistance Band To Your Boxing Training","2022-03-31T12:59:16.746Z","2022-09-26T19:53:26.583Z","2022-09-26T19:53:26.618Z",120373946,"c13b3637-a8c9-42ce-9e80-486f744e6fbd",{"_uid":1610,"faqs":1611,"title":1603,"topic":1648,"author":1663,"content":1684,"category":1889,"schedule":1897,"component":1013,"meta_info":1898,"cover_image":1901,"description":1900,"contributors":1904},"5e6723f6-8cbe-45c3-897e-da44626bf5bf",[1612,1616,1620,1624,1628,1632,1636,1640,1644],{"_uid":1613,"answer":1614,"question":1615,"component":717},"e017c5b8-8b7d-4719-8487-de172037b0ef","Resistance bands create tension that challenges both major and minor muscle groups. The tension created by the bands acts in the same way that the added weight of a dumbbell forces your muscles to strengthen.\n\nTraining with resistance bands is one of the best ways to target even the smaller muscles in your body called stabilizer muscles. In this way, using a resistance band is a method of strength training that also improves coordination and balance, with a lower risk of injury than traditional weights.","What are resistance bands and how do boxing resistance bands work?",{"_uid":1617,"answer":1618,"question":1619,"component":717},"a2b89b9e-f88b-4cab-9b52-f5c78456b792","Boxers use resistance band training because it has a multitude of benefits for their performance. Strength training is an asset to boxing and kickboxing training as it increases punching and kicking power. While weights are extremely effective in building muscle, resistance bands have the same impact with additional advantages that are specific to boxing and kickboxing. This is why FightCamp’s Endurance Kit features a complete set of resistance bands to level up your boxing and kickboxing training.","Why should a boxer use resistance training?",{"_uid":1621,"answer":1622,"question":1623,"component":717},"89ce7a92-73a1-412a-b0ec-5ee4133fdd21","Here are five (5) of the main advantages of using resistance bands:\n1. Strength & Conditioning\n2. Targets Stabilizer Muscles\n3. Improves Coordination\n4. Low Impact\n5. Travel-Ready","What are the benefits of resistance band training?",{"_uid":1625,"answer":1626,"question":1627,"component":717},"154a9ddc-c128-4782-9d3a-18c2cbab6523","Resistance bands are extremely effective tools for strength and conditioning. Consistent use of resistance bands will trigger muscle growth in much the same way as traditional weight training, with the added plus of targeting hard-to-work smaller muscle groups. Increased strength means increased kicking and punching power.","How do resistance bands help with strength and conditioning?",{"_uid":1629,"answer":1630,"question":1631,"component":717},"0820cea7-e94d-4dc7-859b-292bcd464267","The stabilizer muscles that are fired up by resistance band training are aptly named, as they provide support and stability to all the major muscle groups. They are essential to posture, form, and joint motion. When you use a resistance band, you can feel how it differs from lifting weights as your body works harder against the tension to maintain proper form with each exercise.","How do resistance bands target stabilizer muscles?",{"_uid":1633,"answer":1634,"question":1635,"component":717},"7b23f4b7-11a0-4ff1-9c4f-22f81883ce3a","The unique workout provided by a resistance band improves coordination in ways that few other strength training methods can match. Those stabilizer muscles are key in maintaining balance, coordination, and form in all movements, especially under stress like hitting a heavy bag or performing complex punch combinations.","How do resistance band workouts improve coordination?",{"_uid":1637,"answer":1638,"question":1639,"component":717},"6d332bb5-b98f-4b28-af48-2039e66507a5","Yes. Resistance bands are frequently used in rehabilitation after injury because they are lower impact and there is less risk of injury than heavier, unwieldy weights. The bands limit the range of motion for each exercise, so you are far less likely to overextend your joints or overstretch a muscle.","Are resistance band workouts low impact?",{"_uid":1641,"answer":1642,"question":1643,"component":717},"3c2095c2-6154-4a60-b53c-83c3c6f75bd3","Yes. One of the indirect but not insignificant benefits of training with resistance bands is their portability and simplicity. Not only are they easy to use, but they’re easy to store and transport. Not everyone has the space needed for an at-home set of weights, and even fewer people are going to have access to weights when they are on-the-go. Resistance bands are small and lightweight, making them one of the most convenient equipment tools for weight training aside from bodyweight exercises.","Can you travel with resistance bands?",{"_uid":1645,"answer":1646,"question":1647,"component":717},"83d5654a-3640-4df3-83cc-6f24714d54d1","Take advantage of the many benefits of resistance band training and do these FightCamp workouts to get a sense of how effective strength training with bands can be:\n- Kickboxing Resistance Band Leg Workout\n- Glute Exercises To Increase Punching Power | Boxing Training","How do I add resistance bands to my boxing training?",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":1649,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":1661,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":1662,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":1650,"component":39,"meta_info":1658,"block_image":1659,"cover_image":1660,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":1651,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":1656,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":1657,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":1652,"component":118,"meta_info":1653,"meta_title":123,"block_image":1654,"cover_image":1655,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":1664,"created_at":1665,"published_at":1666,"updated_at":1667,"id":1668,"uuid":1669,"content":1670,"slug":1678,"full_slug":1679,"sort_by_date":48,"position":281,"tag_list":1680,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":1681,"first_published_at":1682,"release_id":48,"lang":60,"path":48,"alternates":1683,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":1671,"_uid":1672,"name":1664,"photo":1673,"component":782,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1676,"social_link_instagram":1677,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":1674,"alt":1664,"name":1664,"focus":48,"title":1664,"filename":1675,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":794,"content":1685},[1686,1690,1709,1714,1726,1730,1734,1738,1749,1760,1765,1776,1781,1784,1789,1792,1797,1809,1814,1818,1823,1834,1838,1849,1853,1877,1881],{"type":797,"content":1687},[1688],{"text":1689,"type":801},"Resistance bands are gaining increased recognition as one of the most important boxing training tools. Low-impact, effective, and easy to use, resistance bands hold all the benefits of strength and conditioning with some added bonuses.",{"type":797,"content":1691},[1692,1694,1700,1702,1708],{"text":1693,"type":801},"Incorporating resistance bands in your boxing or kickboxing training can ",{"text":1695,"type":801,"marks":1696},"increase your punching speed",[1697],{"type":833,"attrs":1698},{"href":1699,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-increase-punching-speed-boxing-tips-and-exercises",{"text":1701,"type":801}," and power while strengthening and toning your entire body. Read on to find out why resistance bands should be part of everyone’s ",{"text":1703,"type":801,"marks":1704},"at-home fitness routine",[1705],{"type":833,"attrs":1706},{"href":1707,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-an-at-home-fitness-routine/",{"text":917,"type":801},{"type":803,"attrs":1710,"content":1711},{"level":988},[1712],{"text":1713,"type":801},"What are resistance bands and how do they work?",{"type":811,"attrs":1715},{"id":1716,"body":1717},"7738799b-3362-4e8f-9fb6-5a3f668f2467",[1718],{"url":1719,"_uid":1720,"image":1721,"component":823,"copyright_details":1725},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-692382df-e2e7-4988-befc-ae9fbeed9667",{"id":1722,"alt":1723,"name":7,"focus":48,"title":1723,"filename":1724,"copyright":7,"fieldtype":50},4406294,"Resistance Band For Arms","https://a.storyblok.com/f/115220/1100x1100/563a0ab82f/resistance_band_for_arms.png",[],{"type":797,"content":1727},[1728],{"text":1729,"type":801},"Resistance bands create tension that challenges both major and minor muscle groups. The tension created by the bands acts in the same way that the added weight of a dumbbell forces your muscles to strengthen.",{"type":797,"content":1731},[1732],{"text":1733,"type":801},"Training with resistance bands is one of the best ways to target even the smaller muscles in your body called stabilizer muscles. In this way, using a resistance band is a method of strength training that also improves coordination and balance, with a lower risk of injury than traditional weights.",{"type":803,"attrs":1735,"content":1736},{"level":988},[1737],{"text":1619,"type":801},{"type":797,"content":1739},[1740,1742,1747],{"text":1741,"type":801},"Boxers use resistance band training because it has a multitude of benefits for their performance. Strength training is an asset to boxing and kickboxing training as it increases punching and kicking power. While weights are extremely effective for building muscle, resistance bands have the same impact with additional advantages that are specific to boxing and kickboxing. This is why ",{"text":1743,"type":801,"marks":1744},"FightCamp’s Endurance Kit",[1745],{"type":833,"attrs":1746},{"href":1233,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":1748,"type":801}," features a complete set of resistance bands to level up your boxing and kickboxing training.",{"type":811,"attrs":1750},{"id":1716,"body":1751},[1752],{"url":1753,"_uid":1754,"image":1755,"component":823,"copyright_details":1759},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-71fb484d-2b21-4a99-9132-6a9e776b1194",{"id":1756,"alt":1757,"name":7,"focus":48,"title":1757,"filename":1758,"copyright":7,"fieldtype":50},4406314,"FightCamp Endurance Kit","https://a.storyblok.com/f/115220/1100x1100/a73d94da03/fightcamp_endurance_kit.png",[],{"type":803,"attrs":1761,"content":1762},{"level":988},[1763],{"text":1764,"type":801},"Five (5) Benefits of Resistance Band Training:",{"type":811,"attrs":1766},{"id":1716,"body":1767},[1768],{"url":1769,"_uid":1770,"image":1771,"component":823,"copyright_details":1775},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-73e5c3ae-99cc-4739-82e8-87e2ef40d401",{"id":1772,"alt":1773,"name":7,"focus":48,"title":1773,"filename":1774,"copyright":7,"fieldtype":50},4406296,"Resistance Band For Legs","https://a.storyblok.com/f/115220/1100x1100/23e1a74210/resistance_band_for_legs.png",[],{"type":803,"attrs":1777,"content":1778},{"level":805},[1779],{"text":1780,"type":801},"1. Strength & Conditioning",{"type":797,"content":1782},[1783],{"text":1626,"type":801},{"type":803,"attrs":1785,"content":1786},{"level":805},[1787],{"text":1788,"type":801},"2. Targets Stabilizer Muscles",{"type":797,"content":1790},[1791],{"text":1630,"type":801},{"type":803,"attrs":1793,"content":1794},{"level":805},[1795],{"text":1796,"type":801},"3. Improves Coordination",{"type":797,"content":1798},[1799,1801,1807],{"text":1800,"type":801},"The unique workout provided by a resistance band improves coordination in ways that few other strength training methods can match. Those stabilizer muscles are key in maintaining ",{"text":1802,"type":801,"marks":1803},"balance",[1804],{"type":833,"attrs":1805},{"href":1806,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/how-do-boxers-stay-balanced",{"text":1808,"type":801},", coordination, and form in all movements, especially under stress like hitting a heavy bag or performing complex punch combinations.",{"type":803,"attrs":1810,"content":1811},{"level":805},[1812],{"text":1813,"type":801},"4. Low-Impact",{"type":797,"content":1815},[1816],{"text":1817,"type":801},"Resistance bands are frequently used in rehabilitation after injury because they are lower impact and there is less risk of injury than heavier, unwieldy weights. The bands limit the range of motion for each exercise, so you are far less likely to overextend your joints or overstretch a muscle.",{"type":803,"attrs":1819,"content":1820},{"level":805},[1821],{"text":1822,"type":801},"5. Travel-Ready",{"type":797,"content":1824},[1825,1827,1833],{"text":1826,"type":801},"One of the indirect but not insignificant benefits of training with resistance bands is their portability and simplicity. Not only are they easy to use, but they’re easy to store and transport. Not everyone has the space needed for an at-home set of weights, and even fewer people are going to have access to weights when they are on-the-go. Resistance bands are small and lightweight, making them one of the most convenient pieces of equipment for weight training aside from ",{"text":1828,"type":801,"marks":1829},"bodyweight exercises",[1830],{"type":833,"attrs":1831},{"href":1832,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/15-minute-bodyweight-workout-for-kickboxing",{"text":917,"type":801},{"type":803,"attrs":1835,"content":1836},{"level":988},[1837],{"text":1647,"type":801},{"type":811,"attrs":1839},{"id":1716,"body":1840},[1841],{"url":1842,"_uid":1843,"image":1844,"component":823,"copyright_details":1848},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-ae66e27e-2929-4ac7-a4a5-ce5170d0b96e",{"id":1845,"alt":1846,"name":7,"focus":48,"title":1846,"filename":1847,"copyright":7,"fieldtype":50},4406297,"Resistance Band Workout","https://a.storyblok.com/f/115220/1100x1100/63d00ea6c0/resistance_band_workout.png",[],{"type":797,"content":1850},[1851],{"text":1852,"type":801},"Take advantage of the many benefits of resistance band training and do these FightCamp workouts to get a sense of how effective strength training with bands can be:",{"type":1854,"content":1855},"bullet_list",[1856,1867],{"type":1857,"content":1858},"list_item",[1859],{"type":797,"content":1860},[1861],{"text":1862,"type":801,"marks":1863},"Kickboxing Resistance Band Leg Workout",[1864],{"type":833,"attrs":1865},{"href":1866,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-resistance-band-leg-workout/",{"type":1857,"content":1868},[1869],{"type":797,"content":1870},[1871],{"text":1872,"type":801,"marks":1873},"Glute Exercises To Increase Punching Power | Boxing Training",[1874],{"type":833,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://youtu.be/EPo3zY-Vqmk",{"type":803,"attrs":1878,"content":1879},{"level":988},[1880],{"text":991,"type":801},{"type":797,"content":1882},[1883,1884,1888],{"text":995,"type":801},{"text":997,"type":801,"marks":1885},[1886],{"type":833,"attrs":1887},{"href":1001,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":1003,"type":801},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":1890,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":1895,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":1896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":1891,"component":118,"meta_info":1892,"meta_title":123,"block_image":1893,"cover_image":1894,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-06-27 00:00",{"_uid":1899,"title":1603,"plugin":43,"description":1900},"a31eb9e5-9905-4d93-b007-6312850baf94","Resistance bands offer the benefits of strength training with weights plus more. Find out how training with bands can increase your punching and kicking power.",{"id":1902,"alt":1603,"name":7,"focus":48,"title":1603,"filename":1903,"copyright":7,"fieldtype":50},4406229,"https://a.storyblok.com/f/115220/2400x990/005b7b4a85/benefits-of-adding-a-resistance-band-to-your-boxing-training.png",[],"benefits-of-adding-a-resistance-band-to-your-boxing-training","blogs/benefits-of-adding-a-resistance-band-to-your-boxing-training",-4200,[1026],"999a9d47-9b4d-4f76-b6b3-63d625bd5e5f","2022-06-27T00:00:00.000Z",[],{"name":1913,"created_at":1914,"published_at":1915,"updated_at":1916,"id":1917,"uuid":1918,"content":1919,"slug":2142,"full_slug":2143,"sort_by_date":48,"position":2144,"tag_list":2145,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":2146,"first_published_at":2147,"release_id":48,"lang":60,"path":1029,"alternates":2148,"default_full_slug":48,"translated_slugs":48},"How Leaderboards Push You Further","2022-05-05T23:09:25.900Z","2022-09-26T19:52:14.344Z","2022-09-26T19:52:14.377Z",132147214,"e13ca98a-812c-469d-a06f-d9f245e07f33",{"_uid":1920,"faqs":1921,"title":1913,"topic":1942,"author":1957,"content":1962,"category":2126,"schedule":2134,"component":1013,"meta_info":2135,"cover_image":2138,"description":2137,"contributors":2141},"ac0ef6d6-1af8-4b3b-ad12-e77cc44df3c4",[1922,1926,1930,1934,1938],{"_uid":1923,"answer":1924,"question":1925,"component":717},"e53ff140-ef2b-4776-8766-d220599fd28e","FightCamp’s at-home workouts leverage the power of technology to maximize your training sessions. When you work out with FightCamp, your punch trackers count your punch output, and the app reports your progress and stats in real-time so you know when you need to push harder, and when you’re crushing it. Each workout has a recommended punch goal, and when you’re done you’ll see not only how well you did, but how the rest of the FightCamp Community did, as well!","What will tracking my workouts do for my goals?",{"_uid":1927,"answer":1928,"question":1929,"component":717},"17801fa1-1345-4dff-9476-012e893b2b15","Humans are naturally team-oriented. We perform better when we’re in a community setting, especially when the dynamics of that community are both supportive and competitive. FightCamp members know this firsthand — we build supportive and motivational relationships in the online FightCamp Community, and when it comes time to train, we can’t let each other down!","How can I build a boxing workout team?",{"_uid":1931,"answer":1932,"question":1933,"component":717},"46a4e4e6-64a6-4dcd-bb7a-d2ae2cef6c2d","Friendly competition is hugely motivating, but more than that, the accountability factor of competition with other FightCamp members will help you develop the habits and discipline of a star athlete with a bulletproof training regime. When we are having a good time and focused on beating someone else or our own personal record, the workouts are infinitely more fun, and we’re much more likely to stick to our exercise routine and achieve our goals.","How can I challenge myself in my workouts?",{"_uid":1935,"answer":1936,"question":1937,"component":717},"82d0d73a-035a-4ca3-9da9-1448d32b1467","Data visualization is a huge component of sticking with and rocking your goals. By organizing your individual boxing session stats and long-term progress data in easy-to-digest visuals, the FightCamp App and Leaderboard leave you feeling proud of your work instead of overwhelmed.","How can I see my workout progress?",{"_uid":1939,"answer":1940,"question":1941,"component":717},"495e55da-c3fc-4ce1-a19b-11fbe69572d8","Yes, we compete with one another! Yes, we push each other! Yes, we think about beating that person we’ve never met who has been crushing it on the Leaderboard all month long! But we also share our success stories, our challenges, our questions, and our goals. Just the other day we read a post from a mom-to-be who was nervous about taking time off from her FightCamp streak to recover from giving birth, and the outpouring of support and encouragement for her was absolutely incredible. When she gets back to the heavy bag, her community will be there to cheer her on. Whether you’re new to boxing or making a comeback, this tribe is YOUR tribe.","How Does The FightCamp Community Support Each Other?",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":1943,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":1955,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":1956,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":1944,"component":39,"meta_info":1952,"block_image":1953,"cover_image":1954,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":1945,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":1950,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":1951,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":1946,"component":118,"meta_info":1947,"meta_title":123,"block_image":1948,"cover_image":1949,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":1664,"created_at":1665,"published_at":1666,"updated_at":1667,"id":1668,"uuid":1669,"content":1958,"slug":1678,"full_slug":1679,"sort_by_date":48,"position":281,"tag_list":1960,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":1681,"first_published_at":1682,"release_id":48,"lang":60,"path":48,"alternates":1961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1671,"_uid":1672,"name":1664,"photo":1959,"component":782,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1676,"social_link_instagram":1677,"social_link_pinterest":7},{"id":1674,"alt":1664,"name":1664,"focus":48,"title":1664,"filename":1675,"copyright":7,"fieldtype":50},[],[],{"type":794,"content":1963},[1964,1968,1973,1985,1997,2001,2006,2010,2015,2027,2032,2035,2040,2052,2063,2067,2071,2083,2087,2096,2104,2112,2116],{"type":797,"content":1965},[1966],{"text":1967,"type":801},"Boxing at home doesn’t mean you have to box alone. In fact, we’re here to tell you why boxing with the FightCamp Community is the best thing you can do for yourself and your fitness goals.",{"type":803,"attrs":1969,"content":1970},{"level":988},[1971],{"text":1972,"type":801},"It All Starts With Tracking Your Workouts…",{"type":797,"content":1974},[1975,1977,1983],{"text":1976,"type":801},"FightCamp’s at-home workouts leverage the power of technology to maximize your training sessions. When you work out with FightCamp, your ",{"text":1978,"type":801,"marks":1979},"punch trackers",[1980],{"type":833,"attrs":1981},{"href":1982,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/improve-your-boxing-training-with-punch-trackers",{"text":1984,"type":801}," count your punch output, and the app reports your progress and stats in real-time so you know when you need to push harder, and when you’re crushing it. Each workout has a recommended punch goal, and when you’re done you’ll see not only how well you did, but how the rest of the FightCamp Community did, as well! ",{"type":811,"attrs":1986},{"id":1987,"body":1988},"c6dc8a6a-c0cd-4c55-a896-674362174b5e",[1989],{"url":1990,"_uid":1991,"image":1992,"component":823,"copyright_details":1996},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-d36079b7-9627-4592-a57f-e4d47df4f3e7",{"id":1993,"alt":1994,"name":7,"focus":48,"title":1994,"filename":1995,"copyright":7,"fieldtype":50},4651477,"FightCamp Punch Trackers","https://a.storyblok.com/f/115220/1100x1100/932486bd29/punch_trackers.png",[],{"type":797,"content":1998},[1999],{"text":2000,"type":801},"To help boxers and kickboxers get even more out of their FightCamp workouts, we created a FightCamp Leaderboard. It’s called gamification or applying gaming mechanics to non-gaming situations, and studies have shown that it improves human performance. And after all, boxing is a competitive sport. So we created a Leaderboard that simulates the professional boxing rankings.",{"type":803,"attrs":2002,"content":2003},{"level":988},[2004],{"text":2005,"type":801},"How FightCamp Pushes You Further",{"type":797,"content":2007},[2008],{"text":2009,"type":801},"Here are three (3) ways FightCamp’s online community, leadership, and leaderboard will push you and your workouts to the next level.",{"type":803,"attrs":2011,"content":2012},{"level":805},[2013],{"text":2014,"type":801},"1. Build Your Boxing Team",{"type":797,"content":2016},[2017,2019,2025],{"text":2018,"type":801},"Humans are naturally team-oriented. We perform better when we’re in a community setting, especially when the dynamics of that community are both supportive and competitive. FightCamp members know this firsthand — we build supportive and motivational relationships in the online ",{"text":2020,"type":801,"marks":2021},"FightCamp Community",[2022],{"type":833,"attrs":2023},{"href":2024,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{"text":2026,"type":801},", and when it comes time to train, we can’t let each other down!",{"type":803,"attrs":2028,"content":2029},{"level":805},[2030],{"text":2031,"type":801},"2. Challenge The Competition (And Yourself)",{"type":797,"content":2033},[2034],{"text":1932,"type":801},{"type":803,"attrs":2036,"content":2037},{"level":805},[2038],{"text":2039,"type":801},"3. SEE Your Progress",{"type":797,"content":2041},[2042,2044,2050],{"text":2043,"type":801},"Data visualization is a huge component of sticking with and rocking your goals. By organizing your individual boxing session stats and long-term progress data in easy-to-digest visuals, the ",{"text":2045,"type":801,"marks":2046},"FightCamp App",[2047],{"type":833,"attrs":2048},{"href":2049,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":2051,"type":801}," and Leaderboard leave you feeling proud of your work instead of overwhelmed.",{"type":811,"attrs":2053},{"id":1987,"body":2054},[2055],{"url":2056,"_uid":2057,"image":2058,"component":823,"copyright_details":2062},{"id":7,"url":7,"linktype":817,"fieldtype":14,"cached_url":7},"i-4527dee9-5929-4c33-8c60-b60718e3b98d",{"id":2059,"alt":2060,"name":7,"focus":48,"title":2060,"filename":2061,"copyright":7,"fieldtype":50},4651498,"FightCamp Performance Output","https://a.storyblok.com/f/115220/1100x1100/df8440c8bb/performance_output.png",[],{"type":803,"attrs":2064,"content":2065},{"level":988},[2066],{"text":1941,"type":801},{"type":797,"content":2068},[2069],{"text":2070,"type":801},"Yes, we compete with one another! Yes, we push each other! Yes, we think about beating that person we’ve never met who has been crushing it on the Leaderboard all month long! But we also share our success stories, our challenges, our questions, and our goals. ",{"type":797,"content":2072},[2073,2075,2081],{"text":2074,"type":801},"Just the other day we read a post from a ",{"text":2076,"type":801,"marks":2077},"mom-to-be",[2078],{"type":833,"attrs":2079},{"href":2080,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/5-bodyweight-exercises-to-do-during-pregnancy",{"text":2082,"type":801}," who was nervous about taking time off from her FightCamp streak to recover from giving birth, and the outpouring of support and encouragement for her was absolutely incredible. When she gets back to the heavy bag, her community will be there to cheer her on. Whether you’re new to boxing or making a comeback, this tribe is YOUR tribe.",{"type":797,"content":2084},[2085],{"text":2086,"type":801},"Here are some of our favorite recent motivational moments from the FightCamp Community:",{"type":811,"attrs":2088},{"id":1987,"body":2089},[2090],{"_uid":2091,"text":2092,"image":2093,"author":2094,"component":2095},"i-e4d4fd55-2466-4dc3-880f-d45fd58e0a0e","FightCamp is making me more confident with every day that goes by.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Stephanie","pull_quote",{"type":811,"attrs":2097},{"id":1987,"body":2098},[2099],{"_uid":2100,"text":2101,"image":2102,"author":2103,"component":2095},"i-24ebb19e-530a-477e-ba05-89366c977e56","Trust the process. Improvement is slow but consistent. You’ll look back and realize you’ve come so far. Thanks to FightCamp, weightlifting, and calorie restriction, I’m down over 60 pounds.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Tim",{"type":811,"attrs":2105},{"id":1987,"body":2106},[2107],{"_uid":2108,"text":2109,"image":2110,"author":2111,"component":2095},"i-d261bf4e-6991-49bf-8433-53dc75af4d74","@Josh, I was reading through posts on the FightCamp Community page and your post on April 6, 2021 got me off the couch - “You don’t find willpower, you create it.” I haven’t got in front of the bag in months and just haven’t had the motivation to get moving until today…Thanks to the FightCamp Community for pushing me.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":7,"copyright":48,"fieldtype":50},"Sabrina",{"type":803,"attrs":2113,"content":2114},{"level":988},[2115],{"text":991,"type":801},{"type":797,"content":2117},[2118,2119,2123,2125],{"text":995,"type":801},{"text":997,"type":801,"marks":2120},[2121],{"type":833,"attrs":2122},{"href":1001,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":2124,"type":801}," 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!” ",{"type":809},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":2127,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":2132,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":2133,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":2128,"component":118,"meta_info":2129,"meta_title":123,"block_image":2130,"cover_image":2131,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-06-10 00:00",{"_uid":2136,"title":1913,"plugin":43,"description":2137},"2fc057e7-789d-41fa-9e5e-3eda02666d1b","FightCamp’s friendly competitive leaderboards and incredible member community will help you take your workouts up a notch.",{"id":2139,"alt":1913,"name":7,"focus":48,"title":1913,"filename":2140,"copyright":7,"fieldtype":50},4651429,"https://a.storyblok.com/f/115220/2400x990/2640230bf3/how-leaderboards-push-you-further.png",[],"how-leaderboards-push-you-further","blogs/how-leaderboards-push-you-further",-4710,[1026],"02d37fe6-c1e3-488b-8ea2-adfa6b9d84bd","2022-06-10T00:00:00.000Z",[],{"name":2150,"created_at":2151,"published_at":2152,"updated_at":2153,"id":2154,"uuid":2155,"content":2156,"slug":2727,"full_slug":2728,"sort_by_date":48,"position":2729,"tag_list":2730,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":2731,"first_published_at":2732,"release_id":48,"lang":60,"path":1029,"alternates":2733,"default_full_slug":48,"translated_slugs":48},"6 Boxer Jump Rope Tricks For Beginners | Boxing Training","2022-02-06T08:32:04.596Z","2022-09-26T19:53:58.339Z","2022-09-26T19:53:58.380Z",105951617,"3455db0b-d100-4574-8895-58c9b1985a19",{"_uid":2157,"faqs":2158,"title":2150,"topic":2187,"author":2202,"content":2227,"category":2711,"schedule":2719,"component":1013,"meta_info":2720,"cover_image":2723,"description":2722,"contributors":2726},"de0d208d-cac8-4f0d-970b-6773c486daf5",[2159,2163,2167,2171,2175,2179,2183],{"_uid":2160,"answer":2161,"question":2162,"component":717},"e36ce22e-f42d-4f2f-a64a-5663e1b47fed","Yes! One of the most important things a boxer can do in the ring is to be active on their toes. You want to be mobile, explosive, and agile. This helps in all facets of the game, from defense to offense, and translates to being able to explode in punches. An excellent way to train yourself to stay on your toes is by jumping rope. Not only is it an incredible cardio workout, but jump rope drills and tricks are often an essential part of any boxer’s footwork training regimen.\n\nLike we said. jumping rope is one of the main staples of almost every boxer–that's how crucial this training can be to one's success in competition. Jumping rope helps improve endurance, conditions the calf muscles, and has numerous other benefits.\n","Do boxers jump rope?",{"_uid":2164,"answer":2165,"question":2166,"component":717},"864d186e-0415-432b-87e8-fda868b6f156","In order to master each jump rope trick, it is important to have an understanding of the basic two feet bounce. From there, practice doing each trick for a minimum of one (1) minute at a time, ultimately performing it for a full consecutive minute with no stops or breaks.","6 Basic Jump Rope Tricks",{"_uid":2168,"answer":2169,"question":2170,"component":717},"f75ebe85-84c7-4f96-81be-8803db79bd9d","- Begin in an athletic stance with your feet shoulder-width apart and your knees slightly bent\n- Start jumping rope\n- Focus on landing each bounce on the balls of both feet\n- Keep your elbows tucked in towards your hips at a 90-degree angle\n- Utilize small wrist circles to propel the jump rope in the circular motion\n- Continue jumping for one (1) minute straight","Basic Two Feet Bounce (1 minute)",{"_uid":2172,"answer":2173,"question":2174,"component":717},"9ea551bc-fd29-4397-9793-0e97f928094e","- Start with the basic bounce\n- Once you’ve established your rhythm, perform two (2) high knee skips in a row on your right foot\n- Immediately follow the right knee skips with left knee skips for two (2) bounces\n- Continue alternating back and forth for the rest of the minute\n\nKey: Visualize skipping in place when performing each knee skip","Skip Knees (1 minute)",{"_uid":2176,"answer":2177,"question":2178,"component":717},"49a6fb87-9d94-43d9-a957-381f376d36ea","- Start with the basic bounce\n- Once you’ve established your rhythm, perform a left foot heel tap by slightly kicking your left foot out in front of your body\n- Tap your heel on the ground, while your right foot bounces normally\n- Return to a normal left foot bounce and perform the opposite right heel tap\n- Continue alternating back and forth every bounce on opposite heel taps\n- Keeping bouncing for the remainder of the minute","Heel Toes (1 minute)",{"_uid":2180,"answer":2181,"question":2182,"component":717},"0da48ad2-e78a-418a-ab80-21daddb1648a","- Begin by performing a side swing with the jump rope on the right-hand side of your body\n- Immediately follow up with a left side swing\n- Continue alternating back and forth creating a “figure-eight” shaped motion with the swings\n- Once you feel confident, transition into a basic two feet bounce by separating your arms out to your sides at a 45-degree angle from your body\n- Jump over the rope, transitioning into the two feet bounce\n- Continue swings for a minute","Side Swings (1 minute)",{"_uid":2184,"answer":2185,"question":2186,"component":717},"7fe35e6a-f088-4483-b7c0-eaba83367ba0","First, master the cross technique with the jump rope. Then perform the following motion without jumping over the rope:\n- Start in an athletic stance with the jump rope behind your heels\n- Flip the rope over your head\n- As the rope falls down, cross your arms as if you were giving yourself a hug\n- Continue this 4-5 times to get the motion down\n- Once you feel comfortable, perform the motion with a single jump\n- Key difference: Once you jump over the rope, open your hands back up to the traditional hand position with your elbows at a 90-degree angle, tucked into your body\n- Continue practicing single jumps for 4-5 repetitions, or the rest of the minute\n\nOnce you feel confident with Part 1, continue on to Part 2\n- Start by performing double leg bounces\n- Every fifth repetition, perform the criss cross motion\n- Focus on giving yourself a “big hug” to allow the rope to cross underneath your feet\n- Once you jump over the rope, open your hands back up to the normal position\n- Continue for the remainder of the minute","Criss Cross (2 minutes)",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":2188,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":2200,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":2201,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":2189,"component":39,"meta_info":2197,"block_image":2198,"cover_image":2199,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":2190,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":2195,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":2196,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":2191,"component":118,"meta_info":2192,"meta_title":123,"block_image":2193,"cover_image":2194,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":2203,"created_at":2204,"published_at":2205,"updated_at":2206,"id":2207,"uuid":2208,"content":2209,"slug":2220,"full_slug":2221,"sort_by_date":48,"position":2222,"tag_list":2223,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":2224,"first_published_at":2225,"release_id":48,"lang":60,"path":7,"alternates":2226,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":2210,"_uid":2211,"name":2203,"photo":2212,"component":782,"social_link_tiktok":2216,"social_link_twitter":2217,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":2218,"social_link_linkedin":7,"social_link_instagram":2219,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":2213,"alt":2203,"name":2214,"focus":48,"title":2203,"filename":2215,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","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,[],"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":794,"content":2228},[2229,2248,2261,2274,2279,2291,2301,2306,2317,2357,2362,2372,2398,2407,2412,2422,2459,2464,2474,2512,2520,2528,2536,2540,2544,2551,2562,2566,2612,2618,2627,2631,2663,2668,2687,2698],{"type":797,"content":2230},[2231,2233,2239,2241,2247],{"text":2232,"type":801},"One of the most important skills a boxer can demonstrate in the ring is to be active on their toes. You want to be quick, mobile, and agile. This helps in all facets of the sport, from defense to offense, and translates to being able to deliver explosive punches. An excellent way to hone footwork skills and stay on your toes is by jumping rope. Not only is it an incredible ",{"text":2234,"type":801,"marks":2235},"cardio workout",[2236],{"type":833,"attrs":2237},{"href":2238,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/hiit-jump-rope-workout-for-quick-cardio-training/",{"text":2240,"type":801},", but jump rope drills and tricks improve endurance, condition the calf muscles, and have numerous other ",{"text":2242,"type":801,"marks":2243},"benefits",[2244],{"type":833,"attrs":2245},{"href":2246,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-jump-rope-like-a-boxer-for-beginners/",{"text":917,"type":801},{"type":797,"content":2249},[2250,2252,2258,2260],{"text":2251,"type":801},"Today, ",{"text":2253,"type":801,"marks":2254},"FightCamp Trainer Rocky",[2255],{"type":833,"attrs":2256},{"href":2257,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris",{"text":2259,"type":801}," will demonstrate the “ropes” as she breaks down six (6) boxing tricks to add to your jump rope routine.",{"type":809},{"type":811,"attrs":2262},{"id":2263,"body":2264},"39c1150b-1536-44b2-80c2-7f6999ba324c",[2265],{"_uid":2266,"link":2267,"image":2269,"title":2271,"component":2273},"i-aa99e71f-f1ae-4d04-b89d-abfce7b3e889",{"id":7,"url":2268,"linktype":13,"fieldtype":14,"cached_url":2268},"https://youtu.be/XD6zAV6NZaQ",{"id":2270,"alt":2271,"name":7,"focus":48,"title":2271,"filename":2272,"copyright":7,"fieldtype":50},3822970,"How To Jump Rope For Beginners l 6 Basic Tricks","https://a.storyblok.com/f/115220/1244x700/1b0b5861f5/how-to-jump-rope-for-beginners-6-basic-tricks.png","image_video_link",{"type":803,"attrs":2275,"content":2276},{"level":988},[2277],{"text":2278,"type":801},"Basic Jump Rope Tricks",{"type":797,"content":2280},[2281,2283,2289],{"text":2282,"type":801},"In order to master each ",{"text":2284,"type":801,"marks":2285},"jump rope",[2286],{"type":833,"attrs":2287},{"href":2288,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://youtu.be/SUA1eP_ZI7I",{"text":2290,"type":801}," trick, it is important to have an understanding of the basic two feet bounce. From there, practice doing each trick for a minimum of one (1) minute at a time, ultimately performing it for a full consecutive minute with no stops or breaks.",{"type":797,"content":2292},[2293,2295,2300],{"text":2294,"type":801},"Equipment needed: Jump rope - Don’t have one? Check out ",{"text":2296,"type":801,"marks":2297},"FightCamp’s Endurance & Conditioning Kits",[2298],{"type":833,"attrs":2299},{"href":1233,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":917,"type":801},{"type":803,"attrs":2302,"content":2303},{"level":805},[2304,2305],{"text":2170,"type":801},{"type":809},{"type":811,"attrs":2307},{"id":2308,"body":2309},"27d8f4c6-6fa5-4b12-86fa-39edb3e07116",[2310],{"_uid":2311,"image":2312,"component":823,"copyright_details":2316},"i-df25adb9-8449-4141-8220-ea6eb33da54d",{"id":2313,"alt":2314,"name":7,"focus":48,"title":2314,"filename":2315,"copyright":7,"fieldtype":50},4012225,"Basic Two Feet Bounce Jump Roping","https://a.storyblok.com/f/115220/1100x1100/64ccb2d8e2/basic_two_feet_bounce.png",[],{"type":1854,"content":2318},[2319,2325,2351],{"type":1857,"content":2320},[2321],{"type":797,"content":2322},[2323],{"text":2324,"type":801},"Begin in an athletic stance with your feet shoulder-width apart and your knees slightly bent",{"type":1857,"content":2326},[2327,2331],{"type":797,"content":2328},[2329],{"text":2330,"type":801},"Start jumping rope ",{"type":1854,"content":2332},[2333,2339,2345],{"type":1857,"content":2334},[2335],{"type":797,"content":2336},[2337],{"text":2338,"type":801},"Focus on landing each bounce on the balls of both feet",{"type":1857,"content":2340},[2341],{"type":797,"content":2342},[2343],{"text":2344,"type":801},"Keep your elbows tucked in towards your hips at a 90-degree angle",{"type":1857,"content":2346},[2347],{"type":797,"content":2348},[2349],{"text":2350,"type":801},"Utilize small wrist circles to propel the jump rope in a circular motion",{"type":1857,"content":2352},[2353],{"type":797,"content":2354},[2355],{"text":2356,"type":801},"Continue jumping for 1 minute",{"type":803,"attrs":2358,"content":2359},{"level":805},[2360,2361],{"text":2174,"type":801},{"type":809},{"type":811,"attrs":2363},{"id":2308,"body":2364},[2365],{"_uid":2366,"image":2367,"component":823,"copyright_details":2371},"i-f5fbe458-f75c-4d5c-84e0-fc782e6fc251",{"id":2368,"alt":2369,"name":7,"focus":48,"title":2369,"filename":2370,"copyright":7,"fieldtype":50},4012231,"Skip Knees Jump Roping","https://a.storyblok.com/f/115220/1100x1100/548bdb07ed/skip_knees.png",[],{"type":1854,"content":2373},[2374,2380,2386,2392],{"type":1857,"content":2375},[2376],{"type":797,"content":2377},[2378],{"text":2379,"type":801},"Start with the basic bounce",{"type":1857,"content":2381},[2382],{"type":797,"content":2383},[2384],{"text":2385,"type":801},"Once you’ve established your rhythm, perform two (2) high knee skips in a row on your right foot",{"type":1857,"content":2387},[2388],{"type":797,"content":2389},[2390],{"text":2391,"type":801},"Immediately follow the right knee skips with left knee skips for two (2) bounces",{"type":1857,"content":2393},[2394],{"type":797,"content":2395},[2396],{"text":2397,"type":801},"Continue alternating back and forth for the rest of the minute",{"type":797,"content":2399},[2400,2405],{"text":2401,"type":801,"marks":2402},"Key",[2403],{"type":2404},"bold",{"text":2406,"type":801},": Visualize skipping in place when performing each knee skip",{"type":803,"attrs":2408,"content":2409},{"level":805},[2410,2411],{"text":2178,"type":801},{"type":809},{"type":811,"attrs":2413},{"id":2308,"body":2414},[2415],{"_uid":2416,"image":2417,"component":823,"copyright_details":2421},"i-a0fbb749-f073-43cd-8b8d-8d8988ad2c93",{"id":2418,"alt":2419,"name":7,"focus":48,"title":2419,"filename":2420,"copyright":7,"fieldtype":50},4012238,"Heel Toes Jump Roping","https://a.storyblok.com/f/115220/1100x1100/e84e4c8473/heel_toes.png",[],{"type":1854,"content":2423},[2424,2429,2435,2441,2447,2453],{"type":1857,"content":2425},[2426],{"type":797,"content":2427},[2428],{"text":2379,"type":801},{"type":1857,"content":2430},[2431],{"type":797,"content":2432},[2433],{"text":2434,"type":801},"Once you’ve established your rhythm, perform a left foot heel tap by slightly kicking your left foot out in front of your body",{"type":1857,"content":2436},[2437],{"type":797,"content":2438},[2439],{"text":2440,"type":801},"Tap your heel on the ground, while your right foot bounces normally",{"type":1857,"content":2442},[2443],{"type":797,"content":2444},[2445],{"text":2446,"type":801},"Return to a normal left foot bounce and perform the opposite right heel tap",{"type":1857,"content":2448},[2449],{"type":797,"content":2450},[2451],{"text":2452,"type":801},"Continue alternating back and forth, every bounce on opposite heel taps",{"type":1857,"content":2454},[2455],{"type":797,"content":2456},[2457],{"text":2458,"type":801},"Keep bouncing for the remainder of the minute",{"type":803,"attrs":2460,"content":2461},{"level":805},[2462,2463],{"text":2182,"type":801},{"type":809},{"type":811,"attrs":2465},{"id":2308,"body":2466},[2467],{"_uid":2468,"image":2469,"component":823,"copyright_details":2473},"i-e6eb62e2-1637-4eed-9e3d-dca752e50c07",{"id":2470,"alt":2471,"name":7,"focus":48,"title":2471,"filename":2472,"copyright":7,"fieldtype":50},4012241,"Side Swings Jump Roping","https://a.storyblok.com/f/115220/1100x1100/9491a3b235/side_swings.png",[],{"type":1854,"content":2475},[2476,2482,2488,2494,2500,2506],{"type":1857,"content":2477},[2478],{"type":797,"content":2479},[2480],{"text":2481,"type":801},"Begin by performing a side swing with the jump rope on the right-hand side of your body",{"type":1857,"content":2483},[2484],{"type":797,"content":2485},[2486],{"text":2487,"type":801},"Immediately follow up with a left side swing",{"type":1857,"content":2489},[2490],{"type":797,"content":2491},[2492],{"text":2493,"type":801},"Continue alternating back and forth creating a “figure-eight” shaped motion with the swings",{"type":1857,"content":2495},[2496],{"type":797,"content":2497},[2498],{"text":2499,"type":801},"Once you feel confident, transition into a basic two feet bounce by separating  your arms out to your sides at a 45-degree angle from your body",{"type":1857,"content":2501},[2502],{"type":797,"content":2503},[2504],{"text":2505,"type":801},"Jump over the rope, transitioning into the two feet bounce",{"type":1857,"content":2507},[2508],{"type":797,"content":2509},[2510],{"text":2511,"type":801},"Continue swings for a minute",{"type":797,"content":2513},[2514,2518],{"text":2515,"type":801,"marks":2516},"Make it creative",[2517],{"type":2404},{"text":2519,"type":801},": Start with multiple side swings, then transition to different bounces",{"type":797,"content":2521},[2522,2526],{"text":2523,"type":801,"marks":2524},"Tip",[2525],{"type":2404},{"text":2527,"type":801},": Start with the basic bounce breaking it up with occasional side swings",{"type":797,"content":2529},[2530,2534],{"text":2531,"type":801,"marks":2532},"Rocky’s preferred method",[2533],{"type":2404},{"text":2535,"type":801},": Combine and mix up high knee skips with side swings",{"type":803,"attrs":2537,"content":2538},{"level":805},[2539],{"text":2186,"type":801},{"type":797,"content":2541},[2542],{"text":2543,"type":801},"The key to this swing technique is to visualize giving yourself a hug to give the rope enough width to pass through your entire body.",{"type":803,"attrs":2545,"content":2547},{"level":2546},4,[2548,2550],{"text":2549,"type":801},"Part 1 (1 minute)",{"type":809},{"type":811,"attrs":2552},{"id":2553,"body":2554},"4e4f38f9-ead7-4c34-a1f5-b092d3684b69",[2555],{"_uid":2556,"image":2557,"component":823,"copyright_details":2561},"i-5e8c99d7-8bca-4514-bbbd-bc1252027169",{"id":2558,"alt":2559,"name":7,"focus":48,"title":2559,"filename":2560,"copyright":7,"fieldtype":50},4012255,"Criss Cross Jump Roping","https://a.storyblok.com/f/115220/1100x1100/c013df7dc4/criss_cross_pt-1.png",[],{"type":797,"content":2563},[2564],{"text":2565,"type":801},"First, master the cross technique with the jump rope. Then perform the following motion without jumping over the rope:",{"type":1854,"content":2567},[2568,2574,2580,2586,2592,2606],{"type":1857,"content":2569},[2570],{"type":797,"content":2571},[2572],{"text":2573,"type":801},"Start in an athletic stance with the jump rope behind your heels",{"type":1857,"content":2575},[2576],{"type":797,"content":2577},[2578],{"text":2579,"type":801},"Flip the rope over your head",{"type":1857,"content":2581},[2582],{"type":797,"content":2583},[2584],{"text":2585,"type":801},"As the rope falls down, cross your arms as if you were giving yourself a hug",{"type":1857,"content":2587},[2588],{"type":797,"content":2589},[2590],{"text":2591,"type":801},"Continue this 4-5 times to get the motion down",{"type":1857,"content":2593},[2594,2598],{"type":797,"content":2595},[2596],{"text":2597,"type":801},"Once you feel comfortable, perform the motion with a single jump",{"type":1854,"content":2599},[2600],{"type":1857,"content":2601},[2602],{"type":797,"content":2603},[2604],{"text":2605,"type":801},"Key difference: Once you jump over the rope, open your hands back up to the traditional hand position with your elbows at a 90-degree angle, tucked into your body",{"type":1857,"content":2607},[2608],{"type":797,"content":2609},[2610],{"text":2611,"type":801},"Continue practicing single jumps for 4-5 repetitions, or the rest of the minute",{"type":803,"attrs":2613,"content":2614},{"level":2546},[2615,2617],{"text":2616,"type":801},"Part 2 (1 minute)",{"type":809},{"type":811,"attrs":2619},{"id":2553,"body":2620},[2621],{"_uid":2622,"image":2623,"component":823,"copyright_details":2626},"i-a763e60d-a687-4d63-aed5-e75269c47b3f",{"id":2624,"alt":2559,"name":7,"focus":48,"title":2559,"filename":2625,"copyright":7,"fieldtype":50},4012262,"https://a.storyblok.com/f/115220/1100x1100/bbf41b0497/criss_cross_pt-2.png",[],{"type":797,"content":2628},[2629],{"text":2630,"type":801},"Once you feel confident with Part 1, continue on to Part 2.",{"type":1854,"content":2632},[2633,2639,2645,2651,2657],{"type":1857,"content":2634},[2635],{"type":797,"content":2636},[2637],{"text":2638,"type":801},"Start by performing double leg bounces",{"type":1857,"content":2640},[2641],{"type":797,"content":2642},[2643],{"text":2644,"type":801},"Every fifth repetition, perform the criss cross motion",{"type":1857,"content":2646},[2647],{"type":797,"content":2648},[2649],{"text":2650,"type":801},"Focus on giving yourself a “big hug” to allow the rope to cross underneath your feet",{"type":1857,"content":2652},[2653],{"type":797,"content":2654},[2655],{"text":2656,"type":801},"Once you jump over the rope, open your hands back up to the normal position",{"type":1857,"content":2658},[2659],{"type":797,"content":2660},[2661],{"text":2662,"type":801},"Continue for the remainder of the minute",{"type":803,"attrs":2664,"content":2665},{"level":988},[2666],{"text":2667,"type":801},"Keep Calm and Jump On",{"type":797,"content":2669},[2670,2672,2677,2679,2685],{"text":2671,"type":801},"As with all of the ",{"text":997,"type":801,"marks":2673},[2674],{"type":833,"attrs":2675},{"href":2676,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":2678,"type":801}," drills, whether boxing, kickboxing, strength, or conditioning, practice makes perfect. A key thing to remember when starting to jump rope, and especially when adding tricks, is to have patience. Professional boxers make it look easy, but that all came with time and practice. Adding in jumping tricks takes the difficulty up a notch, so just keep practicing, and in time, you will be jumping like a pro. Including ",{"text":2680,"type":801,"marks":2681},"jump rope drills",[2682],{"type":833,"attrs":2683},{"href":2684,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/quick-cardio-10-minute-jump-rope-workout/",{"text":2686,"type":801}," into your training will help your boxing footwork, endurance, and conditioning.",{"type":797,"content":2688},[2689,2691,2696],{"text":2690,"type":801},"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":2045,"type":801,"marks":2692},[2693],{"type":833,"attrs":2694},{"href":2695,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://fightcamp.app.link/1FwVvBgaJnb",{"text":2697,"type":801}," and train with real fighters from the comfort of your own home.",{"type":811,"attrs":2699},{"id":2700,"body":2701},"7e251c69-9b67-4adc-870b-b0ffc39a681c",[2702],{"url":2703,"_uid":2705,"image":2706,"component":823,"copyright_details":2710},{"id":7,"url":2704,"linktype":13,"fieldtype":14,"cached_url":2704},"https://fightcamp.app.link/GD872R25zob","i-d8f8f810-ceb8-4c68-8e51-e855ac4397b2",{"id":2707,"alt":2708,"name":7,"focus":48,"title":2708,"filename":2709,"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":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":2712,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":2717,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":2718,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":2713,"component":118,"meta_info":2714,"meta_title":123,"block_image":2715,"cover_image":2716,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-04-13 00:00",{"_uid":2721,"title":2150,"plugin":43,"description":2722},"2673292f-8c6f-471b-a970-30fb6bcd11f3","Want to learn to jump rope like a boxer? FightCamp Trainer Rocky breaks down the fundamentals of six (6) basic jump rope tricks–perfect for boxing beginners!",{"id":2724,"alt":2150,"name":7,"focus":48,"title":2150,"filename":2725,"copyright":7,"fieldtype":50},3823396,"https://a.storyblok.com/f/115220/2400x990/b5d29983c0/6-boxer-jump-rope-tricks-for-beginners-boxing-training.png",[],"6-boxer-jump-rope-tricks-for-beginners-boxing-training","blogs/6-boxer-jump-rope-tricks-for-beginners-boxing-training",-3740,[1026],"fa80fe62-8c48-454b-bc7f-d6b2b10ace9c","2022-04-05T02:05:00.000Z",[],{"name":2735,"created_at":2736,"published_at":2737,"updated_at":2738,"id":2739,"uuid":2740,"content":2741,"slug":3123,"full_slug":3124,"sort_by_date":48,"position":3125,"tag_list":3126,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":3127,"first_published_at":3128,"release_id":48,"lang":60,"path":1029,"alternates":3129,"default_full_slug":48,"translated_slugs":48},"How To Clean & Make Your Boxing Hand Wraps Last","2022-01-08T09:26:18.777Z","2022-09-26T19:54:40.390Z","2022-09-26T19:54:40.430Z",96877852,"226f3b5a-18d6-46fc-85ba-dfe13eaeef84",{"_uid":2742,"faqs":2743,"title":2735,"topic":2780,"author":2795,"content":2817,"category":3108,"schedule":3116,"component":1013,"meta_info":3117,"cover_image":3120,"description":3119},"c45fb56f-476f-4bee-ba96-24efff80e930",[2744,2748,2752,2756,2760,2764,2768,2772,2776],{"_uid":2745,"answer":2746,"question":2747,"component":717},"b0c7f7bb-af89-4c4a-b5a9-16d5ef251e7f","Take care of your tools (especially your boxing equipment!), and your tools will take care of you. It's a simple piece of advice, but one not many people like to follow. When it comes to boxing and kickboxing, taking care of your equipment, most importantly your hands, should be a priority. Beyond that, you should also take care of your other boxing equipment--your boxing gloves, shoes, clothes, and boxing hand wraps.\n\nToday, FightCamp Trainer Shanie Smash will walk you through some tips on how to maintain and clean your traditional and quick hand wraps. Keeping them clean and disinfected is crucial to making your boxing gloves last longer. Plus, keeping them clean will do your fellow gym go-ers a favor, because let's be honest, no one wants to be the smelly gal or guy at their gym!\n\nKey Tip: Invest in a few pairs of nice, high-quality hand wraps. This way, you can have multiple pairs to last you a few days before having to run a load of laundry, and as we mentioned before, don't be cheap when investing in good wraps!","How can I take care of and clean my boxing hand wraps?",{"_uid":2749,"answer":2750,"question":2751,"component":717},"6a1d6829-3c95-4835-84dd-fdf2123106f9","Follow these five (5) steps to care for your boxing hand wraps:\n1. Pre-Washing Care\n2. Use a Garment Bag\n3. Close the Garment Bag\n4. Drying the Hand Wraps\n5. Roll Up the Dried Hand Wraps","How can I care for my hand wraps?",{"_uid":2753,"answer":2754,"question":2755,"component":717},"1e4abfdb-065f-42bb-a30a-65c03585059e","Ideally, the goal to keep your hand wraps clean would be to wash them right away after putting in a solid workout. However, if you don't have enough clothes to wash, or it’s only your first pair of wraps, you can still help minimize bacteria build-up (which generates the smell) even without immediate washing. Here’s how...\n- Lay your hand wraps out to dry so that the sweat can dry up and the wraps don't retain moisture\n- Once your wraps fully dry out, put them in the laundry for your next load","Step 1: Pre-Washing Care",{"_uid":2757,"answer":2758,"question":2759,"component":717},"edc2e398-75c3-4652-bbd9-0361b5a2e51d","One of the key tips for washing hand wraps is to invest in an affordable, washable garment bag--you can find some online for under $10. Using a garment bag will help ensure your hand wraps don't get tangled or wrapped around the washing machine agitator. This will help save you time trying to untangle the knotted mess. (You know when your wired earbuds get all tangled? This is what can happen to your hand wraps--we all know how annoying and frustrating that can be!).","Step 2: Use a Garment Bag",{"_uid":2761,"answer":2762,"question":2763,"component":717},"bedc6b93-34b9-4a83-8171-31ccfc140362","- This may seem like a no-brainer, but make sure to actually zip, seal, or tie close the garment bag that you use\n- Then, once it is all closed up, toss it in the washing machine for cleaning\n\nExtra Tip: To really help with overwhelming odor smells, add about ½ cup of white distilled vinegar to the last rinse cycle to help eliminate deep-set, stuck-on odors. Be sure not to mix it in with laundry soap as it can cause staining!","Step 3: Close the Garment Bag",{"_uid":2765,"answer":2766,"question":2767,"component":717},"9ecfe533-ecf8-485f-8f4d-d76701b7d0d4","After washing, Shanie prefers to let her hand wraps air dry. She feels this is the easiest way to get them untangled. However, if you are in a time crunch, you can toss them in the dryer and set it to tumble dry low.","Step 4: Drying the Hand Wraps",{"_uid":2769,"answer":2770,"question":2771,"component":717},"2d508466-2c88-4e44-958f-5e5792ce5c57","Sticking with the theme of taking care of your boxing equipment, once dried, don't just ball up your hand wraps and toss them in your gym bag--roll them up so they don't get tangled.\n- For traditional hand wraps, make sure to start so the bottom side of the wrap is facing in, so once you’re finished, the velcro is on top and you can secure the rolled up wraps\n\nKey Tip: When rolling up the wraps, make sure to smooth out all the wrinkles so they look clean and presentable.","Step 5: Roll Up the Dried Hand Wraps",{"_uid":2773,"answer":2774,"question":2775,"component":717},"a9f9e92d-98b4-4c79-acdc-32ff565d20fc","Follow all the exact same steps for taking care of your quick wraps. The only main difference with quick wraps is that the process will be much faster as you do not have to worry about them getting too tangled. Plus, there is no need to roll them up once they are finished drying!","How can I take care of my boxing quick wraps?",{"_uid":2777,"answer":2778,"question":2779,"component":717},"aabc3b42-ed2c-4e9f-9762-babf4fd7d4eb","Over time, just like anything that is used consistently, normal wear and tear happens. For your hand wraps, maybe the velcro starts to wear out, or the vinegar trick just isn't doing its job anymore eliminating the odors. If you start to notice some of these problems, it may be time to invest in a new pair. FightCamp has high-quality boxing hand wraps available--both traditional wraps and quick wraps. Check out our boxing equipment accessories to find your next pair--or get a few extra pairs so you aren’t doing laundry every day!","When Is It Time to Get a New Pair of Boxing Hand Wraps?",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":2781,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":2793,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":2794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":2782,"component":39,"meta_info":2790,"block_image":2791,"cover_image":2792,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":2783,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":2788,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":2789,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":2784,"component":118,"meta_info":2785,"meta_title":123,"block_image":2786,"cover_image":2787,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":2796,"created_at":2797,"published_at":2798,"updated_at":2799,"id":2800,"uuid":2801,"content":2802,"slug":2811,"full_slug":2812,"sort_by_date":48,"position":133,"tag_list":2813,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":2814,"first_published_at":2815,"release_id":48,"lang":60,"path":48,"alternates":2816,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":2803,"_uid":2804,"name":2805,"photo":2806,"component":782,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":2809,"social_link_linkedin":7,"social_link_instagram":2810,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":2807,"alt":2805,"name":7,"focus":48,"title":2805,"filename":2808,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":794,"content":2818},[2819,2851,2862,2878,2890,2895,2900,2910,2914,2928,2934,2944,2948,2954,2964,2978,2986,2992,3002,3005,3011,3021,3025,3033,3041,3047,3058,3070,3074,3085,3090],{"type":797,"content":2820},[2821,2823,2828,2830,2836,2837,2842,2844,2850],{"text":2822,"type":801},"Take care of your tools (especially your boxing equipment!), and your tools will take care of you. It's a simple piece of advice, but one not many people like to follow. When it comes to boxing and kickboxing, taking care of your equipment, most importantly your hands, should be a priority. Beyond that, you should also take care of your other boxing equipment--your ",{"text":2824,"type":801,"marks":2825},"boxing gloves",[2826],{"type":833,"attrs":2827},{"href":1245,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":2829,"type":801},", ",{"text":2831,"type":801,"marks":2832},"shoes",[2833],{"type":833,"attrs":2834},{"href":2835,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://youtu.be/5NHasaNGRCE",{"text":2829,"type":801},{"text":2838,"type":801,"marks":2839},"clothes",[2840],{"type":833,"attrs":2841},{"href":1458,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":2843,"type":801},", and ",{"text":2845,"type":801,"marks":2846},"boxing hand wraps",[2847],{"type":833,"attrs":2848},{"href":2849,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://youtu.be/itIKsnTG1ZA",{"text":917,"type":801},{"type":797,"content":2852},[2853,2855,2860],{"text":2854,"type":801},"Today, FightCamp Trainer Shanie Smash will walk you through some tips on how to maintain and clean your traditional and quick hand wraps. Keeping them clean and disinfected is crucial to making your ",{"text":2824,"type":801,"marks":2856},[2857],{"type":833,"attrs":2858},{"href":2859,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://youtu.be/rHepbZOCxfY",{"text":2861,"type":801}," last longer. Plus, keeping them clean will do your fellow gym go-ers a favor, because let's be honest, no one wants to be the smelly gal or guy at their gym!",{"type":797,"content":2863},[2864,2868,2870,2875,2877],{"text":2865,"type":801,"marks":2866},"Key Tip",[2867],{"type":2404},{"text":2869,"type":801},": Invest in a few pairs of nice, high-quality ",{"text":2871,"type":801,"marks":2872},"hand wraps",[2873],{"type":833,"attrs":2874},{"href":1233,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":2876,"type":801},". This way, you can have multiple pairs to last you a few days before having to run a load of laundry, and as we mentioned before, don't be cheap when investing in good wraps!",{"type":809},{"type":811,"attrs":2879},{"id":2880,"body":2881},"1f8cfbde-c312-42a2-bae2-02e19dfe51fd",[2882],{"_uid":2883,"link":2884,"image":2886,"title":2888,"component":2273},"i-030f8c5f-13a2-4694-8ce1-a507d488b6a5",{"id":7,"url":2885,"linktype":13,"fieldtype":14,"cached_url":2885},"https://youtu.be/bQCFBLsLxtI",{"id":2887,"alt":2888,"name":7,"focus":48,"title":2888,"filename":2889,"copyright":7,"fieldtype":50},3626724,"How To Maintain & Clean Your Boxing Hand Wraps","https://a.storyblok.com/f/115220/1244x700/9ab8b41c08/how-to-maintain-clean-your-boxing-hand-wraps-youtube.png",{"type":803,"attrs":2891,"content":2892},{"level":988},[2893],{"text":2894,"type":801},"How To Care For Your Hand Wraps",{"type":803,"attrs":2896,"content":2897},{"level":805},[2898,2899],{"text":2755,"type":801},{"type":809},{"type":811,"attrs":2901},{"id":2880,"body":2902},[2903],{"_uid":2904,"image":2905,"component":823,"copyright_details":2909},"i-b0d6e4d7-7f95-4311-b9ba-2c80bb888d50",{"id":2906,"alt":2907,"name":7,"focus":48,"title":2907,"filename":2908,"copyright":7,"fieldtype":50},3626887,"Step 1 - Pre-Wash Care","https://a.storyblok.com/f/115220/1100x1100/882ee9c134/pre-wash_care.png",[],{"type":797,"content":2911},[2912],{"text":2913,"type":801},"Ideally, the goal to keep your hand wraps clean would be to wash them right away after putting in a solid workout. However, if you don't have enough clothes to wash, or it’s only your first pair of wraps, you can still help minimize bacteria build-up (which generates the smell) even without immediate washing. Here’s how...",{"type":1854,"content":2915},[2916,2922],{"type":1857,"content":2917},[2918],{"type":797,"content":2919},[2920],{"text":2921,"type":801},"Lay your hand wraps out to dry so that the sweat can dry up and the wraps don't retain moisture",{"type":1857,"content":2923},[2924],{"type":797,"content":2925},[2926],{"text":2927,"type":801},"Once your wraps fully dry out, put them in the laundry for your next load",{"type":803,"attrs":2929,"content":2930},{"level":805},[2931,2933],{"text":2932,"type":801},"Step 2:  Use a Garment Bag",{"type":809},{"type":811,"attrs":2935},{"id":2880,"body":2936},[2937],{"_uid":2938,"image":2939,"component":823,"copyright_details":2943},"i-4444f8bf-fd77-4bdb-b971-6017d4de3311",{"id":2940,"alt":2941,"name":7,"focus":48,"title":2941,"filename":2942,"copyright":7,"fieldtype":50},3626884,"Step 2 - Use a Garment Bag","https://a.storyblok.com/f/115220/1100x1100/b0ae52c612/use_garment_bag.png",[],{"type":797,"content":2945},[2946],{"text":2947,"type":801},"One of the key tips for washing hand wraps is to invest in an affordable, washable garment bag--you can find some online for under $10. Using a garment bag will help ensure your hand wraps don't get tangled or wrapped around the washing machine agitator. This will help save you time trying to untangle the knotted mess. (You know when your wired earbuds get all tangled? This is what can happen to your hand wraps--we all know how annoying and frustrating that can be!). Plus, this will also prevent the Velcro from catching on and potentially damaging other items in the washing machine.",{"type":803,"attrs":2949,"content":2950},{"level":805},[2951,2953],{"text":2952,"type":801},"Step 3:  Close the Garment Bag",{"type":809},{"type":811,"attrs":2955},{"id":2880,"body":2956},[2957],{"_uid":2958,"image":2959,"component":823,"copyright_details":2963},"i-c789f14f-0040-4c76-bc7f-e68ac2585dd9",{"id":2960,"alt":2961,"name":7,"focus":48,"title":2961,"filename":2962,"copyright":7,"fieldtype":50},3626879,"Step 3 - Close the Garment Bag","https://a.storyblok.com/f/115220/1100x1100/43085da511/zip_mesh_bag_closed.png",[],{"type":1854,"content":2965},[2966,2972],{"type":1857,"content":2967},[2968],{"type":797,"content":2969},[2970],{"text":2971,"type":801},"This may seem like a no-brainer, but make sure to actually zip, seal, or tie close the garment bag that you use",{"type":1857,"content":2973},[2974],{"type":797,"content":2975},[2976],{"text":2977,"type":801},"Then, once it is all closed up, toss it in the washing machine for cleaning",{"type":797,"content":2979},[2980,2984],{"text":2981,"type":801,"marks":2982},"Extra Tip:",[2983],{"type":2404},{"text":2985,"type":801}," To really help with overwhelming odor smells, add about ½ cup of white distilled vinegar to the last rinse cycle to help eliminate deep-set, stuck-on odors. Be sure not to mix it in with laundry soap as it can cause staining!",{"type":803,"attrs":2987,"content":2988},{"level":805},[2989,2991],{"text":2990,"type":801},"Step 4:  Drying the Hand Wraps",{"type":809},{"type":811,"attrs":2993},{"id":2880,"body":2994},[2995],{"_uid":2996,"image":2997,"component":823,"copyright_details":3001},"i-67ff7f63-6392-4563-adfb-c505d64623eb",{"id":2998,"alt":2999,"name":7,"focus":48,"title":2999,"filename":3000,"copyright":7,"fieldtype":50},3626877,"Step 4 - Dry Hand Wraps","https://a.storyblok.com/f/115220/1100x1100/5b49b469fb/dry_hand_wraps.png",[],{"type":797,"content":3003},[3004],{"text":2766,"type":801},{"type":803,"attrs":3006,"content":3007},{"level":805},[3008,3010],{"text":3009,"type":801},"Step 5:  Roll Up the Dried Hand Wraps",{"type":809},{"type":811,"attrs":3012},{"id":2880,"body":3013},[3014],{"_uid":3015,"image":3016,"component":823,"copyright_details":3020},"i-e3f42a7b-14dc-4d4e-a541-8bc56b6beeb1",{"id":3017,"alt":3018,"name":7,"focus":48,"title":3018,"filename":3019,"copyright":7,"fieldtype":50},3626864,"Step 5 - Roll Up Dried Hand Wraps","https://a.storyblok.com/f/115220/1100x1100/0aa35267c0/roll_up_hand_wraps.png",[],{"type":797,"content":3022},[3023],{"text":3024,"type":801},"Sticking with the theme of taking care of your boxing equipment, once dried, don't just ball up your hand wraps and toss them in your gym bag--roll them up so they don't get tangled.",{"type":1854,"content":3026},[3027],{"type":1857,"content":3028},[3029],{"type":797,"content":3030},[3031],{"text":3032,"type":801},"For traditional hand wraps, make sure to start so the bottom side of the wrap is facing in, so once you’re finished, the velcro is on top and you can secure the rolled up wraps",{"type":797,"content":3034},[3035,3039],{"text":3036,"type":801,"marks":3037},"Key Tip:",[3038],{"type":2404},{"text":3040,"type":801}," When rolling up the wraps, make sure to smooth out all the wrinkles so they look clean and presentable.",{"type":803,"attrs":3042,"content":3043},{"level":988},[3044,3046],{"text":3045,"type":801},"Quick Wraps Care",{"type":809},{"type":811,"attrs":3048},{"id":3049,"body":3050},"8dc77a6a-5ec5-43a2-a66e-90920a10c81a",[3051],{"_uid":3052,"image":3053,"component":823,"copyright_details":3057},"i-fc85508f-6712-4533-870a-ef02f7dbf743",{"id":3054,"alt":3055,"name":7,"focus":48,"title":3055,"filename":3056,"copyright":7,"fieldtype":50},3655958,"Boxing Quick Wraps Care","https://a.storyblok.com/f/115220/1100x1100/0f5e6b9ba3/fightcamp_quick_wraps.png",[],{"type":797,"content":3059},[3060,3062,3068],{"text":3061,"type":801},"Lastly, follow all the exact same steps for taking care of your ",{"text":3063,"type":801,"marks":3064},"quick wraps",[3065],{"type":833,"attrs":3066},{"href":3067,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":3069,"type":801},". The only main difference with quick wraps is that the process will be much faster as you do not have to worry about them getting too tangled.",{"type":803,"attrs":3071,"content":3072},{"level":988},[3073],{"text":2779,"type":801},{"type":797,"content":3075},[3076,3078,3083],{"text":3077,"type":801},"Over time, just like anything that is used consistently, normal wear and tear happens. For your hand wraps, maybe the velcro starts to wear out, or the vinegar trick just isn't doing its job anymore eliminating the odors. If you start to notice some of these problems, it may be time to invest in a new pair. FightCamp has high-quality boxing hand wraps available--both ",{"text":3079,"type":801,"marks":3080},"traditional wraps and quick wraps",[3081],{"type":833,"attrs":3082},{"href":1233,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":3084,"type":801},". Check out our boxing equipment accessories to find your next pair--or get a few extra pairs so you aren’t doing laundry every day!",{"type":803,"attrs":3086,"content":3087},{"level":988},[3088],{"text":3089,"type":801},"Take Care of Yourself and Your Boxing Equipment",{"type":797,"content":3091},[3092,3094,3100,3102,3107],{"text":3093,"type":801},"Beyond just taking care of your boxing hand wraps, we have more information and tips on how to take care of your other at-home boxing equipment, plus boxing and kickboxing workouts for beginners and advanced fighters. The FightCamp ",{"text":3095,"type":801,"marks":3096},"Blog",[3097],{"type":833,"attrs":3098},{"href":3099,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/",{"text":3101,"type":801}," is your number one resource for boxing and kickboxing training and information. Keep at your at-home boxing journey, and if you have questions, be sure to reach out to our trainers, Shanie included, in the ",{"text":2020,"type":801,"marks":3103},[3104],{"type":833,"attrs":3105},{"href":3106,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://www.facebook.com/groups/542530602799015",{"text":917,"type":801},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":3109,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":3114,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":3115,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":3110,"component":118,"meta_info":3111,"meta_title":123,"block_image":3112,"cover_image":3113,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-02-01 00:00",{"_uid":3118,"title":2735,"plugin":43,"description":3119},"410ce966-c8af-4a04-b801-7e2285554b29","FightCamp Trainer Shanie Smash walks you through her top tips on caring for and maintaining your boxing traditional hand wraps and quick wraps.",{"id":3121,"alt":2735,"name":7,"focus":48,"title":2735,"filename":3122,"copyright":7,"fieldtype":50},3626741,"https://a.storyblok.com/f/115220/2400x990/1cebb4272e/how-to-clean-make-your-boxing-hand-wraps-last.png","how-to-clean-make-your-boxing-hand-wraps-last","blogs/how-to-clean-make-your-boxing-hand-wraps-last",-3360,[1026],"f4d46515-bd2c-4cc1-bdfd-86f298980e84","2022-02-01T02:20:00.000Z",[],{"name":3131,"created_at":3132,"published_at":3133,"updated_at":3134,"id":3135,"uuid":3136,"content":3137,"slug":3791,"full_slug":3792,"sort_by_date":48,"position":3793,"tag_list":3794,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":3795,"first_published_at":3796,"release_id":48,"lang":60,"path":1029,"alternates":3797,"default_full_slug":48,"translated_slugs":48},"Strength & Conditioning Exercises To Do With a Punching Bag","2022-01-06T14:14:09.762Z","2022-09-26T19:54:41.309Z","2022-09-26T19:54:41.354Z",96540146,"2eaf8708-22fc-4b45-ae08-b6ad323945f7",{"_uid":3138,"faqs":3139,"title":3131,"topic":3192,"author":3207,"content":3212,"category":3776,"schedule":3784,"component":1013,"meta_info":3785,"cover_image":3788,"description":3787},"6f020fc6-6764-4743-894c-a01a7d345e51",[3140,3144,3148,3152,3156,3160,3164,3168,3172,3176,3180,3184,3188],{"_uid":3141,"answer":3142,"question":3143,"component":717},"70638423-3a7c-4c42-baf5-4b37ecaf9a04","Yes, working out with a punching bag will tone your body. Consistent boxing and kickboxing training, in tandem with adopting healthier eating habits, can get you in the best shape of your life. Adding some strength training to your workouts will only help you to achieve your fitness goals faster.","Does a punching bag tone your body?",{"_uid":3145,"answer":3146,"question":3147,"component":717},"d98b9005-991b-4a03-9617-00a30bb04ced","There are many exercises you can do with a punching bag. Punching bags are a great tool for stretching, strengthening, and of course, punching and kicking your way to better health.\n\nMake full use of your heavy bag as a stretching aide before going all-out with your boxing/kickboxing drills.","What exercises can you do with a punching bag?",{"_uid":3149,"answer":3150,"question":3151,"component":717},"48258b07-6c37-4d1b-b3f0-0cced1c803b6","Here are four (4) stretches you can do with a punching bag:\n1. Side Leg Swings\n2. Front Leg Swings\n3. Back and Shoulder Stretch\n4. Bicep and Shoulder Stretch","What stretches can you do with a punching bag?",{"_uid":3153,"answer":3154,"question":3155,"component":717},"559d6c9a-70dc-4b02-90c0-a430bcbb3fa0","Leg swings are great for loosening up your hip flexors before and after a workout (especially for kickboxers).\n\n- Stand in front of your heavy bag\n- Place both hands on or near the top of the bag for stability\n- Lift your right leg straight to the side from the hip, aiming for about a 45-degree angle from your body\n- Bring your leg down slowly across your left leg\n- Continue gently ‘swinging’ your right leg for 30 seconds\n- Repeat with the left leg for another 30 seconds","Side Leg Swings",{"_uid":3157,"answer":3158,"question":3159,"component":717},"1cea5731-f830-4b2f-9f06-895aba48892c","Not only are you loosening up your hips, but you’re stretching the full length of your legs from your calves to your glutes.\n\n- Stand to the right, next to your heavy bag\n- Place your left hand on or near the top of the bag for stability\n- Raise your right leg straight out in front of you aiming for a 90-degree angle from your body\n- Slowly bring your leg back down past your left leg and stretch it out behind you\n- Continue this motion for 30 seconds\n- Switch sides and repeat with the left leg for another 30 seconds","Front Leg Swings",{"_uid":3161,"answer":3162,"question":3163,"component":717},"164ddf0b-cf3c-4466-b875-71a55b95b6c9","A standing bag is the perfect tool for maximizing your stretching capabilities on training days and on off days. Use this stretch to release tension in your back and shoulders any time.\n\n- Stand about arm’s length facing your bag\n- Place both hands on or near the top of the bag\n- Bending at the hips, let your torso fall forward until you feel the stretch in your shoulders and back\n- Hold for 30 seconds\n- Slowly return to stand","Back & Shoulder Stretch",{"_uid":3165,"answer":3166,"question":3167,"component":717},"37a41378-7edb-4c73-babc-b769fafdd752","Stretching your biceps and shoulders is essential before and after crushing a heavy bag workout.\n\n- Stand slightly less than arm’s length to the right of your bag with your heels in line with the edge of the base\n- Lift your left arm to shoulder height with your palms facing forward\n- Place your left palm on the side of the bag, fingers pointing away from you\n- Gently rotate your torso to the right until you feel the stretch through your bicep and shoulder\n- Hold for 30 seconds\n- Switch sides and repeat with the right arm","Bicep & Shoulder Stretch",{"_uid":3169,"answer":3170,"question":3171,"component":717},"e809349e-fa9a-42db-9f60-49d3c518f9a2","Absolutely. The resistance provided by a punching bag challenges your muscles every time you make contact. Strength training is an integral part of professional fighters, and their time on the bag contributes to their muscle growth.","Does a punching bag help build muscle?",{"_uid":3173,"answer":3174,"question":3175,"component":717},"78a14687-fa3c-43cc-ac4a-642270bf02b8","Here are four (4) strength-building exercises you can do with a punching bag:\n1. Straight Punches\n2. Squat Punches\n3. Boxer Sit-Ups\n4. Plank Punches","What are strength-building exercises you can do with a punching bag?",{"_uid":3177,"answer":3178,"question":3179,"component":717},"8a9e2352-a0f1-4ee8-801a-28d13dacda0b","You don’t always have to be hitting complex combos on the bag – try straight punches to really work your arms and shoulders.\n\n- Stand facing the bag directly (not in fighting stance)\n- Extend your right arm in front of you throwing a “punch”, hitting the bag straight on\n- Repeat with the left arm\n- Continue alternating with straight punches for 30 seconds\nFor an added challenge, try increasing speed, power, or both!","Straight Punches",{"_uid":3181,"answer":3182,"question":3183,"component":717},"4480ba3c-32ca-4ae5-9a8b-346b51f5504b","To work your legs and glutes at the same time, hit some straight punches from a low squat.\n\n- Stand facing the bag\n- Push your butt out behind you and bend your knees into a squat position\n- Repeat the exercise above and deliver as many straight punches to the bag as you can from the squat for 30 seconds\nVariation: To give your legs a break, alternate high and low punches standing for 30 seconds, then squatting for 30 seconds.","Squat Punches",{"_uid":3185,"answer":3186,"question":3187,"component":717},"3336ce03-3a86-418e-b3b3-a56ac78bbc83","Blast through a core workout with your standing bag by adding some boxer sit-ups to your routine.\n\n- Sit on the floor facing your standing bag\n- Straddle the base of the bag with your feet and bend your knees in a sit-up position\n- Lie back on the floor\n- Using your core, lift yourself up in a sit-up\n- From your seated position, deliver one strong punch to the bag\n- Lay back down and repeat, striking with the alternate arm\n- Continue with as many sit-ups as you can, alternating the punching arm each time","Boxer Sit-Ups",{"_uid":3189,"answer":3190,"question":3191,"component":717},"ede14d73-99d6-41d9-aa76-eeb5035b7b6f","The plank position is as close to perfect full-body conditioning as you can get – add in some punches and you will definitely feel the full-body burn (in a good way).\n\n- Assume a high plank position arm’s length from your standing bag\n- Balance your upper body on your left arm as you raise your right to punch the bag\n- Lower your right arm and repeat with the left\n- Continue alternating punches while holding the plank for 30 seconds\n*Light contact with the bag is perfectly fine for these, don’t knock yourself off balance by trying to deliver a knockout hit from this position.","Plank Punches",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":3193,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":3205,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":3206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":3194,"component":39,"meta_info":3202,"block_image":3203,"cover_image":3204,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":3195,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":3200,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":3201,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":3196,"component":118,"meta_info":3197,"meta_title":123,"block_image":3198,"cover_image":3199,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":1664,"created_at":1665,"published_at":1666,"updated_at":1667,"id":1668,"uuid":1669,"content":3208,"slug":1678,"full_slug":1679,"sort_by_date":48,"position":281,"tag_list":3210,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":1681,"first_published_at":1682,"release_id":48,"lang":60,"path":48,"alternates":3211,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":1671,"_uid":1672,"name":1664,"photo":3209,"component":782,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":1676,"social_link_instagram":1677,"social_link_pinterest":7},{"id":1674,"alt":1664,"name":1664,"focus":48,"title":1664,"filename":1675,"copyright":7,"fieldtype":50},[],[],{"type":794,"content":3213},[3214,3226,3245,3249,3269,3273,3277,3281,3286,3291,3296,3307,3345,3350,3355,3366,3404,3409,3414,3424,3456,3461,3465,3502,3506,3509,3514,3519,3524,3534,3560,3564,3569,3574,3584,3604,3608,3613,3618,3628,3672,3677,3682,3692,3718,3722,3727,3737],{"type":797,"content":3215},[3216,3218,3224],{"text":3217,"type":801},"The advantages of having a ",{"text":3219,"type":801,"marks":3220},"standing bag at home",[3221],{"type":833,"attrs":3222},{"href":3223,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-punching-bag-should-i-buy-for-at-home-use/",{"text":3225,"type":801}," cannot be overstated. Heavy bags can provide an excellent workout that goes beyond standing boxing drills and shadowboxing.",{"type":797,"content":3227},[3228,3230,3236,3238,3243],{"text":3229,"type":801},"A quality standing bag is an asset for stretching, conditioning, and adding variety to your workout routine. You can even ",{"text":3231,"type":801,"marks":3232},"jazz up your bag",[3233],{"type":833,"attrs":3234},{"href":3235,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/jazz-up-your-heavy-bag-with-household-items/",{"text":3237,"type":801}," with household items to really make for some unique workouts. Switching up your boxing or ",{"text":151,"type":801,"marks":3239},[3240],{"type":833,"attrs":3241},{"href":3242,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-basics-why-you-should-kick-a-heavy-bag/",{"text":3244,"type":801}," drills with some creative strength training exercises is a great way to increase the effectiveness of your training - and make it more fun!",{"type":803,"attrs":3246,"content":3247},{"level":988},[3248],{"text":3143,"type":801},{"type":797,"content":3250},[3251,3253,3259,3261,3267],{"text":3252,"type":801},"Yes, working out with a punching bag will tone your body. Consistent boxing and kickboxing training, in tandem with adopting ",{"text":3254,"type":801,"marks":3255},"healthier eating habits",[3256],{"type":833,"attrs":3257},{"href":3258,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/wellness/a-boxer-s-diet-how-to-eat-like-a-boxer-beginner-s-guide/",{"text":3260,"type":801},", can get you in the ",{"text":3262,"type":801,"marks":3263},"best shape of your life",[3264],{"type":833,"attrs":3265},{"href":3266,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/why-boxing-is-great-for-fitness-from-an-amateur-boxer/",{"text":3268,"type":801},". Adding some strength training to your workouts will only help you to achieve your fitness goals faster.",{"type":803,"attrs":3270,"content":3271},{"level":988},[3272],{"text":3147,"type":801},{"type":797,"content":3274},[3275],{"text":3276,"type":801},"There are many exercises you can do with a punching bag. Punching bags are a great tool for stretching, strengthening, and of course, punching and kicking your way to better health.",{"type":797,"content":3278},[3279],{"text":3280,"type":801},"Make full use of your heavy bag as a stretching aide before going all-out with your boxing/kickboxing drills.",{"type":803,"attrs":3282,"content":3283},{"level":988},[3284],{"text":3285,"type":801},"Four (4) punching bag stretches:",{"type":803,"attrs":3287,"content":3288},{"level":805},[3289],{"text":3290,"type":801},"1. Side Leg Swings",{"type":797,"content":3292},[3293,3295],{"text":3294,"type":801},"Leg swings are great for loosening up your hip flexors before and after a workout (especially for kickboxers).",{"type":809},{"type":811,"attrs":3297},{"id":3298,"body":3299},"2800c62d-525d-4248-8318-b4929a67ced6",[3300],{"_uid":3301,"image":3302,"component":823,"copyright_details":3306},"i-2e60ad86-39bd-4350-990e-dd70147bc225",{"id":3303,"alt":3304,"name":7,"focus":48,"title":3304,"filename":3305,"copyright":7,"fieldtype":50},3612269,"Shanie Smash Doing Side Leg Swings","https://a.storyblok.com/f/115220/1100x1100/8ce8d6ffd3/side_leg_swings.png",[],{"type":1854,"content":3308},[3309,3315,3321,3327,3333,3339],{"type":1857,"content":3310},[3311],{"type":797,"content":3312},[3313],{"text":3314,"type":801},"Stand in front of your heavy bag",{"type":1857,"content":3316},[3317],{"type":797,"content":3318},[3319],{"text":3320,"type":801},"Place both hands on or near the top of the bag for stability",{"type":1857,"content":3322},[3323],{"type":797,"content":3324},[3325],{"text":3326,"type":801},"Lift your right leg straight to the side from the hip, aiming for about a 45-degree angle from your body",{"type":1857,"content":3328},[3329],{"type":797,"content":3330},[3331],{"text":3332,"type":801},"Bring your leg down slowly across your left leg",{"type":1857,"content":3334},[3335],{"type":797,"content":3336},[3337],{"text":3338,"type":801},"Continue gently ‘swinging’ your right leg for 30 seconds",{"type":1857,"content":3340},[3341],{"type":797,"content":3342},[3343],{"text":3344,"type":801},"Repeat with the left leg for another 30 seconds",{"type":803,"attrs":3346,"content":3347},{"level":805},[3348],{"text":3349,"type":801},"2. Front Leg Swings",{"type":797,"content":3351},[3352,3354],{"text":3353,"type":801},"Not only are you loosening up your hips, but you’re stretching the full length of your legs from your calves to your glutes.",{"type":809},{"type":811,"attrs":3356},{"id":3357,"body":3358},"7a021164-1ec6-4891-b915-58e373e44146",[3359],{"_uid":3360,"image":3361,"component":823,"copyright_details":3365},"i-ba66f489-9509-42ce-827a-b4eb5a949d62",{"id":3362,"alt":3363,"name":7,"focus":48,"title":3363,"filename":3364,"copyright":7,"fieldtype":50},3612272,"Shanie Smash Doing Front Leg Swings","https://a.storyblok.com/f/115220/1100x1100/cfb93d5f55/front_leg_swings.png",[],{"type":1854,"content":3367},[3368,3374,3380,3386,3392,3398],{"type":1857,"content":3369},[3370],{"type":797,"content":3371},[3372],{"text":3373,"type":801},"Stand to the right, next to your heavy bag",{"type":1857,"content":3375},[3376],{"type":797,"content":3377},[3378],{"text":3379,"type":801},"Place your left hand on or near the top of the bag for stability",{"type":1857,"content":3381},[3382],{"type":797,"content":3383},[3384],{"text":3385,"type":801},"Raise your right leg straight out in front of you aiming for a 90-degree angle from your body",{"type":1857,"content":3387},[3388],{"type":797,"content":3389},[3390],{"text":3391,"type":801},"Slowly bring your leg back down past your left leg and stretch it out behind you",{"type":1857,"content":3393},[3394],{"type":797,"content":3395},[3396],{"text":3397,"type":801},"Continue this motion for 30 seconds",{"type":1857,"content":3399},[3400],{"type":797,"content":3401},[3402],{"text":3403,"type":801},"Switch sides and repeat with the left leg for another 30 seconds",{"type":803,"attrs":3405,"content":3406},{"level":805},[3407],{"text":3408,"type":801},"3. Back & Shoulder Stretch",{"type":797,"content":3410},[3411,3413],{"text":3412,"type":801},"A standing bag is the perfect tool for maximizing your stretching capabilities on training days and on off days. Use this stretch to release tension in your back and shoulders any time.",{"type":809},{"type":811,"attrs":3415},{"id":3357,"body":3416},[3417],{"_uid":3418,"image":3419,"component":823,"copyright_details":3423},"i-71a05fb6-2933-4b83-a2fe-6c09dd4b8bb3",{"id":3420,"alt":3421,"name":7,"focus":48,"title":3421,"filename":3422,"copyright":7,"fieldtype":50},3612281,"Shanie Smash Doing a Back Shoulder Stretch","https://a.storyblok.com/f/115220/1100x1100/66d97ad08c/back_shoulder_stretch.png",[],{"type":1854,"content":3425},[3426,3432,3438,3444,3450],{"type":1857,"content":3427},[3428],{"type":797,"content":3429},[3430],{"text":3431,"type":801},"Stand about arm’s length facing your bag",{"type":1857,"content":3433},[3434],{"type":797,"content":3435},[3436],{"text":3437,"type":801},"Place both hands on or near the top of the bag",{"type":1857,"content":3439},[3440],{"type":797,"content":3441},[3442],{"text":3443,"type":801},"Bending at the hips, let your torso fall forward until you feel the stretch in your shoulders and back",{"type":1857,"content":3445},[3446],{"type":797,"content":3447},[3448],{"text":3449,"type":801},"Hold for 30 seconds",{"type":1857,"content":3451},[3452],{"type":797,"content":3453},[3454],{"text":3455,"type":801},"Slowly return to stand",{"type":803,"attrs":3457,"content":3458},{"level":805},[3459],{"text":3460,"type":801},"4. Bicep & Shoulder Stretch",{"type":797,"content":3462},[3463],{"text":3464,"type":801},"Stretching your biceps and shoulders is essential before and after crushing a heavy bag workout.",{"type":1854,"content":3466},[3467,3473,3479,3485,3491,3496],{"type":1857,"content":3468},[3469],{"type":797,"content":3470},[3471],{"text":3472,"type":801},"Stand slightly less than arm’s length to the right of your bag with your heels in line with the edge of the base",{"type":1857,"content":3474},[3475],{"type":797,"content":3476},[3477],{"text":3478,"type":801},"Lift your left arm to shoulder height with your palms facing forward",{"type":1857,"content":3480},[3481],{"type":797,"content":3482},[3483],{"text":3484,"type":801},"Place your left palm on the side of the bag, fingers pointing away from you",{"type":1857,"content":3486},[3487],{"type":797,"content":3488},[3489],{"text":3490,"type":801},"Gently rotate your torso to the right until you feel the stretch through your bicep and shoulder",{"type":1857,"content":3492},[3493],{"type":797,"content":3494},[3495],{"text":3449,"type":801},{"type":1857,"content":3497},[3498],{"type":797,"content":3499},[3500],{"text":3501,"type":801},"Switch sides and repeat with the right arm",{"type":803,"attrs":3503,"content":3504},{"level":988},[3505],{"text":3171,"type":801},{"type":797,"content":3507},[3508],{"text":3170,"type":801},{"type":803,"attrs":3510,"content":3511},{"level":988},[3512],{"text":3513,"type":801},"Four (4) punching bag strength-building exercises:",{"type":803,"attrs":3515,"content":3516},{"level":805},[3517],{"text":3518,"type":801},"1. Straight Punches",{"type":797,"content":3520},[3521,3523],{"text":3522,"type":801},"You don’t always have to be hitting complex combos on the bag – try straight punches to really work your arms and shoulders.",{"type":809},{"type":811,"attrs":3525},{"id":3357,"body":3526},[3527],{"_uid":3528,"image":3529,"component":823,"copyright_details":3533},"i-6e4c77dc-3abe-4f51-bff1-95d7448cb37d",{"id":3530,"alt":3531,"name":7,"focus":48,"title":3531,"filename":3532,"copyright":7,"fieldtype":50},3612343,"Shanie Smash Throwing Straight Punches","https://a.storyblok.com/f/115220/1100x1100/d47fe18096/straight_punches.png",[],{"type":1854,"content":3535},[3536,3542,3548,3554],{"type":1857,"content":3537},[3538],{"type":797,"content":3539},[3540],{"text":3541,"type":801},"Stand facing the bag directly (not in fighting stance)",{"type":1857,"content":3543},[3544],{"type":797,"content":3545},[3546],{"text":3547,"type":801},"Extend your right arm in front of you throwing a “punch”, hitting the bag straight on",{"type":1857,"content":3549},[3550],{"type":797,"content":3551},[3552],{"text":3553,"type":801},"Repeat with the left arm",{"type":1857,"content":3555},[3556],{"type":797,"content":3557},[3558],{"text":3559,"type":801},"Continue alternating with straight punches for 30 seconds",{"type":797,"content":3561},[3562],{"text":3563,"type":801},"Advanced Move: For an added challenge, try increasing speed, power, or both!",{"type":803,"attrs":3565,"content":3566},{"level":805},[3567],{"text":3568,"type":801},"2. Squat Punches",{"type":797,"content":3570},[3571,3573],{"text":3572,"type":801},"To work your legs and glutes at the same time, hit some straight punches from a low squat.",{"type":809},{"type":811,"attrs":3575},{"id":3357,"body":3576},[3577],{"_uid":3578,"image":3579,"component":823,"copyright_details":3583},"i-9c036217-f1a9-423f-874e-5e3f135271fe",{"id":3580,"alt":3581,"name":7,"focus":48,"title":3581,"filename":3582,"copyright":7,"fieldtype":50},3612327,"Shanie Smash Doing Squat Punches","https://a.storyblok.com/f/115220/1100x1100/0f7a762fb2/squat_punches.png",[],{"type":1854,"content":3585},[3586,3592,3598],{"type":1857,"content":3587},[3588],{"type":797,"content":3589},[3590],{"text":3591,"type":801},"Stand facing the bag",{"type":1857,"content":3593},[3594],{"type":797,"content":3595},[3596],{"text":3597,"type":801},"Push your butt out behind you and bend your knees into a squat position",{"type":1857,"content":3599},[3600],{"type":797,"content":3601},[3602],{"text":3603,"type":801},"Repeat the exercise above and deliver as many straight punches to the bag as you can from the squat for 30 seconds",{"type":797,"content":3605},[3606],{"text":3607,"type":801},"Variation: To give your legs a break, alternate high and low punches standing for 30 seconds, then squatting for 30 seconds.",{"type":803,"attrs":3609,"content":3610},{"level":805},[3611],{"text":3612,"type":801},"3. Boxer Sit-Ups",{"type":797,"content":3614},[3615,3617],{"text":3616,"type":801},"Blast through a core workout with your standing bag by adding some boxer sit-ups to your routine.",{"type":809},{"type":811,"attrs":3619},{"id":3357,"body":3620},[3621],{"_uid":3622,"image":3623,"component":823,"copyright_details":3627},"i-797498f4-adca-4d9c-958a-3d61c39651ea",{"id":3624,"alt":3625,"name":7,"focus":48,"title":3625,"filename":3626,"copyright":7,"fieldtype":50},3612320,"Shanie Smash Doing Boxer Sit-Ups","https://a.storyblok.com/f/115220/1100x1100/cd3e2b7985/boxer_sit_ups.png",[],{"type":1854,"content":3629},[3630,3636,3642,3648,3654,3660,3666],{"type":1857,"content":3631},[3632],{"type":797,"content":3633},[3634],{"text":3635,"type":801},"Sit on the floor facing your standing bag",{"type":1857,"content":3637},[3638],{"type":797,"content":3639},[3640],{"text":3641,"type":801},"Straddle the base of the bag with your feet and bend your knees in a sit-up position",{"type":1857,"content":3643},[3644],{"type":797,"content":3645},[3646],{"text":3647,"type":801},"Lie back on the floor",{"type":1857,"content":3649},[3650],{"type":797,"content":3651},[3652],{"text":3653,"type":801},"Using your core, lift yourself up in a sit-up",{"type":1857,"content":3655},[3656],{"type":797,"content":3657},[3658],{"text":3659,"type":801},"From your seated position, deliver one strong punch to the bag",{"type":1857,"content":3661},[3662],{"type":797,"content":3663},[3664],{"text":3665,"type":801},"Lay back down and repeat, striking with the alternate arm",{"type":1857,"content":3667},[3668],{"type":797,"content":3669},[3670],{"text":3671,"type":801},"Continue with as many sit-ups as you can, alternating the punching arm each time",{"type":803,"attrs":3673,"content":3674},{"level":805},[3675],{"text":3676,"type":801},"4. Plank Punches",{"type":797,"content":3678},[3679,3681],{"text":3680,"type":801},"The plank position is as close to perfect full-body conditioning as you can get – add in some punches and you will definitely feel the full-body burn (in a good way).",{"type":809},{"type":811,"attrs":3683},{"id":3357,"body":3684},[3685],{"_uid":3686,"image":3687,"component":823,"copyright_details":3691},"i-dd4f9beb-6c7d-4826-b246-304fedff5f16",{"id":3688,"alt":3689,"name":7,"focus":48,"title":3689,"filename":3690,"copyright":7,"fieldtype":50},3612322,"Shanie Smash Doing Plank Punches","https://a.storyblok.com/f/115220/1100x1100/5cdcba6c33/plank_punches.png",[],{"type":1854,"content":3693},[3694,3700,3706,3712],{"type":1857,"content":3695},[3696],{"type":797,"content":3697},[3698],{"text":3699,"type":801},"Assume a high plank position arm’s length from your standing bag",{"type":1857,"content":3701},[3702],{"type":797,"content":3703},[3704],{"text":3705,"type":801},"Balance your upper body on your left arm as you raise your right to punch the bag",{"type":1857,"content":3707},[3708],{"type":797,"content":3709},[3710],{"text":3711,"type":801},"Lower your right arm and repeat with the left",{"type":1857,"content":3713},[3714],{"type":797,"content":3715},[3716],{"text":3717,"type":801},"Continue alternating punches while holding the plank for 30 seconds",{"type":797,"content":3719},[3720],{"text":3721,"type":801},"Trainer Tip: Light contact with the bag is perfectly fine for these, don’t knock yourself off balance by trying to deliver a knockout hit from this position.",{"type":803,"attrs":3723,"content":3724},{"level":988},[3725],{"text":3726,"type":801},"Make Your Boxing Equipment Work For You",{"type":797,"content":3728},[3729,3731,3735],{"text":3730,"type":801},"Having a ",{"text":3219,"type":801,"marks":3732},[3733],{"type":833,"attrs":3734},{"href":1001,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":3736,"type":801}," can add a lot to your workout routine. Many of these stretches and conditioning exercises can be done without any boxing equipment, using just a wall or chair for balance support, but to truly reap the strength-building benefits, a high-quality punching bag will be your best bet. The usefulness of a good heavy bag goes far beyond boxing and kickboxing drills - be creative with it!",{"type":797,"content":3738},[3739,3741,3745,3747,3753,3755,3759,3761,3767,3769,3775],{"text":3740,"type":801},"To get the most out of your heavy bag, you need to choose the right bag for your workouts. At ",{"text":997,"type":801,"marks":3742},[3743],{"type":833,"attrs":3744},{"href":2676,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":3746,"type":801},", we have engineered our free-standing punching bag for stability and performed ",{"text":3748,"type":801,"marks":3749},"side-by-side comparisons",[3750],{"type":833,"attrs":3751},{"href":3752,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://www.youtube.com/watch?v=Wm9nMbVUIqw",{"text":3754,"type":801}," against some of the most popular bags on the market. You can find out more about our signature free-standing bag, including detailed setup instructions, on the boxing equipment section of our ",{"text":3095,"type":801,"marks":3756},[3757],{"type":833,"attrs":3758},{"href":3099,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":3760,"type":801}," and see heavy hitters like the legendary ",{"text":3762,"type":801,"marks":3763},"Mike Tyson",[3764],{"type":833,"attrs":3765},{"href":3766,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://www.youtube.com/watch?v=Fb8s4Kph-FU",{"text":3768,"type":801}," put it to the test on our ",{"text":3770,"type":801,"marks":3771},"YouTube Channel",[3772],{"type":833,"attrs":3773},{"href":3774,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://bit.ly/3oYefXf",{"text":917,"type":801},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":3777,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":3782,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":3783,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":3778,"component":118,"meta_info":3779,"meta_title":123,"block_image":3780,"cover_image":3781,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-01-27 00:00",{"_uid":3786,"title":3131,"plugin":43,"description":3787},"a68b17bd-1b82-476a-9e34-94701ecf66f8","A punching bag is a surprisingly versatile piece of workout equipment. Maximize the use of your heavy bag with these exercises for strength and conditioning.",{"id":3789,"alt":3131,"name":7,"focus":48,"title":3131,"filename":3790,"copyright":7,"fieldtype":50},3612404,"https://a.storyblok.com/f/115220/2400x990/f0889dacc6/strength-conditioning-exercises-to-do-with-a-punching-bag.png","strength-conditioning-exercises-to-do-with-a-punching-bag","blogs/strength-conditioning-exercises-to-do-with-a-punching-bag",-3330,[1026],"9fec7fb2-be8a-44e2-ac88-0498ba894dcc","2022-01-27T02:25:00.000Z",[],{"name":3799,"created_at":3800,"published_at":3801,"updated_at":3802,"id":3803,"uuid":3804,"content":3805,"slug":4153,"full_slug":4154,"sort_by_date":48,"position":4155,"tag_list":4156,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":4157,"first_published_at":4158,"release_id":48,"lang":60,"path":1029,"alternates":4159,"default_full_slug":48,"translated_slugs":48},"Hand Wrapping Methods for Boxing, Kickboxing, & MMA","2022-01-05T17:14:55.791Z","2022-09-26T19:54:42.311Z","2022-09-26T19:54:42.347Z",96224439,"13a5cd45-60d2-4990-87dc-b961932395d2",{"_uid":3806,"faqs":3807,"title":3799,"topic":3836,"author":3851,"content":3856,"category":4138,"schedule":4146,"component":1013,"meta_info":4147,"cover_image":4150,"description":4149},"83c4360c-a48b-440d-b0c5-699f66b58d8c",[3808,3812,3816,3820,3824,3828,3832],{"_uid":3809,"answer":3810,"question":3811,"component":717},"559cd205-15f5-4063-a10d-783aaa6c16c5","One of the most important, yet often overlooked, aspects of combat fighting is the use of hand wraps. As simple and inexpensive as they may be, they help protect the “money makers”--hands, wrists, and knuckles--in fighting. Simply put, hand wraps are essentially some form of cloth that is wrapped several times around the hands and wrists to help protect and reduce the risk of injuries while fighting or training. When done properly, hand wraps cover the palm, the wrist, the base of the thumb, and the metacarpal joints of the knuckles to properly ensure the joints stay in the correct alignment when throwing punches. In other words, the purpose of hand wraps is “to compress and lend strength to the soft tissues of the hand during the impact of a punch.” (wikipedia.org)","What are boxing hand wraps?",{"_uid":3813,"answer":3814,"question":3815,"component":717},"95fe6aa7-f1c1-43fb-9b97-cda9bd82362f","Traditionally, boxing hand wraps are long (sometimes over 18 ft!) pieces of fabric that are carefully wrapped around a boxer’s hand to protect the knuckles and secure the wrist when packing a punch. Not only do boxing hand wraps add extra padding and security to the entire hand area, but they also mitigate chafing, abrasions, and scarring of the knuckles.","What are traditional boxing hand wraps?",{"_uid":3817,"answer":3818,"question":3819,"component":717},"548d3682-9d3a-47ed-9f78-739063ee124b","Here are some common mistakes boxers make when using traditional hand wraps:\n- Wrapping on the wrong side. Make sure to start on the correct side of the hand wrap.\n- Some brands have a label that says, “this side down” to help you to identify which side should be in contact with your skin.\n- Wrapping too tightly or too loosely. Wrapping the hands too tightly may eventually cut off circulation to the hand, resulting in numbness. Wrapping the hands too loosely could result in the wrap slipping around and not giving you the support you need. Wraps are there to help protect all the different bones and ligaments in our hands to prevent injury and damage!\n- Pro tip: A good way to check that the wrapping job is not too tight is to keep your fingers spread out while wrapping, and every so often, make a fist to ensure there is room to breathe.\n- Forgetting to wrap the thumb. Leaving out the thumb can cause it to get stuck in the glove and jammed, or worse yet, broken upon contact.\n- Not investing in high-quality boxing gear and hand wraps. Don't opt for the cheap ones. The material will not be durable and the fabric will be rough and could end up hurting your hands.","What are some common mistakes boxers make when wrapping their hands with traditional boxing hand wraps?",{"_uid":3821,"answer":3822,"question":3823,"component":717},"e7941e39-6207-4ddb-9748-16cc73518216","Wrapping hands with tape and gauze is the premier way that professional fighters of all different levels of combat sports protect their hands. They use this method both when competing in fights and during their training. There are a lot of different ways and a lot of different methods in which to achieve the wrap job, however the principles are all relatively the same: you want to protect the wrist and you want to protect the knuckles. There are over 27 tiny bones in the hands and wrist, all of which are fragile. Proper hand wrapping can help prevent injuries. A professional coach will get their fighter as prepared and protected as possible by protecting the “money makers” (hands).","How do you use tape and gauze to wrap your hands in boxing?",{"_uid":3825,"answer":3826,"question":3827,"component":717},"a81bfad6-1086-41f1-823d-288ccbbaf01e","Here are some of the benefits of using tape and gauze to wrap your hands for boxing:\n- Inexpensive. Using tape and gauze to wrap hands is relatively cheap compared to more permanent boxing equipment such as traditional or quick hand wraps.\n- Able to be worn in preparation for a fight. Wrapping hands with tape and gauze can be used as a preparation technique for fighters, especially in the week before a fight. It can allow the knuckles to get used to the lighter and more absorbent material.\n- Faster punches. Since tape and gauze are lighter and more absorbent than traditional wraps or quick wraps, fighters will be able to punch faster.\n\nUsing tape and gauze is recommended for fighters looking to compete in the ring in an amateur or professional fight.","What are the benefits of using tape and gauze to wrap your hands for boxing?",{"_uid":3829,"answer":3830,"question":3831,"component":717},"c308c5c7-8eeb-48a0-8ecf-6ba67da04637","Quick wraps are a great and fast alternative to both traditional hand wraps and tape and gauze. Using quick wraps is a convenient way to save time while you try to master the other two methods.","What are quick wraps?",{"_uid":3833,"answer":3834,"question":3835,"component":717},"f44cc77f-4f9e-4d1a-960a-8891c3a3d2d9","Quick wraps are simple to use. If you're in a hurry or just don't want to learn the other methods, quick wraps will be your best friend. You can pop them on and get started with your workout!\n","What is a benefit of using quick wraps?",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":3837,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":3849,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":3850,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":3838,"component":39,"meta_info":3846,"block_image":3847,"cover_image":3848,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":3839,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":3844,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":3845,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":3840,"component":118,"meta_info":3841,"meta_title":123,"block_image":3842,"cover_image":3843,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":2796,"created_at":2797,"published_at":2798,"updated_at":2799,"id":2800,"uuid":2801,"content":3852,"slug":2811,"full_slug":2812,"sort_by_date":48,"position":133,"tag_list":3854,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":2814,"first_published_at":2815,"release_id":48,"lang":60,"path":48,"alternates":3855,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"bio":2803,"_uid":2804,"name":2805,"photo":3853,"component":782,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":2809,"social_link_linkedin":7,"social_link_instagram":2810,"social_link_pinterest":7},{"id":2807,"alt":2805,"name":7,"focus":48,"title":2805,"filename":2808,"copyright":7,"fieldtype":50},[],[],{"type":794,"content":3857},[3858,3878,3891,3902,3908,3917,3928,3933,3991,3997,4007,4019,4024,4056,4060,4066,4076,4087,4092,4104,4109,4120],{"type":797,"content":3859},[3860,3862,3868,3870,3876],{"text":3861,"type":801},"One of the most important, yet often overlooked, aspects of combat fighting is the use of hand wraps. As simple and inexpensive as they may be, they help protect the “money makers”--",{"text":3863,"type":801,"marks":3864},"hands",[3865],{"type":833,"attrs":3866},{"href":3867,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-condition-your-hands-for-boxing-hand-exercises",{"text":3869,"type":801},", wrists, and knuckles--in fighting. Simply put, hand wraps are essentially some form of cloth that is wrapped several times around the hands and wrists to help protect and reduce the risk of injuries while fighting or training. When done properly, hand wraps cover the palm, the wrist, the base of the thumb, and the metacarpal joints of the knuckles to properly ensure the joints stay in the correct alignment when throwing punches. In other words, the purpose of hand wraps is “to compress and lend strength to the soft tissues of the hand during the impact of a punch.” (",{"text":3871,"type":801,"marks":3872},"wikipedia.org",[3873],{"type":833,"attrs":3874},{"href":3875,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://en.wikipedia.org/wiki/Hand_wrap",{"text":3877,"type":801},")",{"type":797,"content":3879},[3880,3882,3888,3890],{"text":3881,"type":801},"Today, FightCamp Trainers Shanie Smash and Coach PJ, with a helping hand (pun intended) from Flo Master, introduce you to the ways fighters in different ",{"text":3883,"type":801,"marks":3884},"combat sports",[3885],{"type":833,"attrs":3886},{"href":3887,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/fight-news/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{"text":3889,"type":801}," use three (3) different types of hand wraps: traditional hand wraps, tape and gauze, and quick wraps, to get the best protection for their wrists and knuckles. Play around with each of the techniques and methods to see what works best for you.",{"type":809},{"type":811,"attrs":3892},{"id":3893,"body":3894},"ce73b1b9-0119-4bd1-a80c-ae91abb927b4",[3895],{"_uid":3896,"link":3897,"image":3898,"title":3900,"component":2273},"i-351c4568-1962-4100-a88e-b7b95df31dfc",{"id":7,"url":2849,"linktype":13,"fieldtype":14,"cached_url":2849},{"id":3899,"alt":3900,"name":7,"focus":48,"title":3900,"filename":3901,"copyright":7,"fieldtype":50},3603566,"Boxing + Kickboxing + MMA Hand Wrapping Methods","https://a.storyblok.com/f/115220/1244x700/bec25d946e/boxing-kickboxing-mma-hand-wrapping-methods-youtube.png",{"type":803,"attrs":3903,"content":3904},{"level":988},[3905,3907],{"text":3906,"type":801},"Traditional Hand Wraps",{"type":809},{"type":811,"attrs":3909},{"id":3893,"body":3910},[3911],{"_uid":3912,"image":3913,"component":823,"copyright_details":3916},"i-92b6dbe9-7a78-4bf6-9e36-489da44b24ee",{"id":3914,"alt":3906,"name":7,"focus":48,"title":3906,"filename":3915,"copyright":7,"fieldtype":50},3603964,"https://a.storyblok.com/f/115220/1100x1100/bdbdfca7c2/traditional_hand_wraps.png",[],{"type":797,"content":3918},[3919,3921,3926],{"text":3920,"type":801},"Traditionally, boxing hand wraps are long (sometimes over 18 ft!) pieces of fabric that are carefully wrapped around a boxer’s hand to protect the knuckles and secure the wrist when packing a punch. Not only do ",{"text":2845,"type":801,"marks":3922},[3923],{"type":833,"attrs":3924},{"href":3925,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://youtu.be/s0kPkuTh0to",{"text":3927,"type":801}," add extra padding and security to the entire hand area, but they also mitigate chafing, abrasions, and scarring of the knuckles.",{"type":803,"attrs":3929,"content":3930},{"level":805},[3931],{"text":3932,"type":801},"Common Mistakes:",{"type":1854,"content":3934},[3935,3953,3971,3981],{"type":1857,"content":3936},[3937,3945],{"type":797,"content":3938},[3939,3943],{"text":3940,"type":801,"marks":3941},"Wrapping on the wrong side.",[3942],{"type":2404},{"text":3944,"type":801}," Make sure to start on the correct side of the hand wrap.",{"type":1854,"content":3946},[3947],{"type":1857,"content":3948},[3949],{"type":797,"content":3950},[3951],{"text":3952,"type":801},"Some brands have a label that says, “this side down” to help you to identify which side should be in contact with your skin.",{"type":1857,"content":3954},[3955,3963],{"type":797,"content":3956},[3957,3961],{"text":3958,"type":801,"marks":3959},"Wrapping too tightly or too loosely.",[3960],{"type":2404},{"text":3962,"type":801}," Wrapping the hands too tightly may eventually cut off circulation to the hand, resulting in numbness. Wrapping the hands too loosely could result in the wrap slipping around and not giving you the support you need. Wraps are there to help protect all the different bones and ligaments in our hands to prevent injury and damage!",{"type":1854,"content":3964},[3965],{"type":1857,"content":3966},[3967],{"type":797,"content":3968},[3969],{"text":3970,"type":801},"Pro tip: A good way to check that the wrapping job is not too tight is to keep your fingers spread out while wrapping, and every so often, make a fist to ensure there is room to breathe.",{"type":1857,"content":3972},[3973],{"type":797,"content":3974},[3975,3979],{"text":3976,"type":801,"marks":3977},"Forgetting to wrap the thumb.",[3978],{"type":2404},{"text":3980,"type":801}," Leaving out the thumb can cause it to get stuck in the glove and jammed, or worse yet, broken upon contact.",{"type":1857,"content":3982},[3983],{"type":797,"content":3984},[3985,3989],{"text":3986,"type":801,"marks":3987},"Not investing in high-quality boxing gear and hand wraps.",[3988],{"type":2404},{"text":3990,"type":801}," Don't opt for the cheap ones. The material will not be durable and the fabric will be rough and could end up hurting your hands.",{"type":803,"attrs":3992,"content":3993},{"level":988},[3994,3996],{"text":3995,"type":801},"Tape & Gauze",{"type":809},{"type":811,"attrs":3998},{"id":3893,"body":3999},[4000],{"_uid":4001,"image":4002,"component":823,"copyright_details":4006},"i-7bffea40-a199-4fbd-ae25-a4ad5ffa172b",{"id":4003,"alt":4004,"name":7,"focus":48,"title":4004,"filename":4005,"copyright":7,"fieldtype":50},3603969,"Gauze & Tape","https://a.storyblok.com/f/115220/1100x1100/6d10504807/tape_gauze.png",[],{"type":797,"content":4008},[4009,4011,4017],{"text":4010,"type":801},"Wrapping hands with tape and gauze is the premier way that professional fighters of all different levels of combat sports ",{"text":4012,"type":801,"marks":4013},"protect their hands",[4014],{"type":833,"attrs":4015},{"href":4016,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-protect-your-hands-while-boxing-boxers-hand-care/",{"text":4018,"type":801},". They use this method both when competing in fights and during their training. There are a lot of different ways and a lot of different methods in which to achieve the wrap job, however the principles are all relatively the same: you want to protect the wrist and you want to protect the knuckles. There are over 27 tiny bones in the hands and wrist, all of which are fragile. Proper hand wrapping can help prevent injuries. A professional coach will get their fighter as prepared and protected as possible by protecting the “money makers” (hands).",{"type":803,"attrs":4020,"content":4021},{"level":805},[4022],{"text":4023,"type":801},"Benefits of Tape and Gauze:",{"type":1854,"content":4025},[4026,4036,4046],{"type":1857,"content":4027},[4028],{"type":797,"content":4029},[4030,4034],{"text":4031,"type":801,"marks":4032},"Inexpensive.",[4033],{"type":2404},{"text":4035,"type":801}," Using tape and gauze to wrap hands is relatively cheap compared to more permanent boxing equipment such as traditional or quick hand wraps.",{"type":1857,"content":4037},[4038],{"type":797,"content":4039},[4040,4044],{"text":4041,"type":801,"marks":4042},"Able to be worn in preparation for a fight.",[4043],{"type":2404},{"text":4045,"type":801}," Wrapping hands with tape and gauze can be used as a preparation technique for fighters, especially in the week before a fight. It can allow the knuckles to get used to the lighter and more absorbent material.",{"type":1857,"content":4047},[4048],{"type":797,"content":4049},[4050,4054],{"text":4051,"type":801,"marks":4052},"Faster punches.",[4053],{"type":2404},{"text":4055,"type":801}," Since tape and gauze are lighter and more absorbent than traditional wraps or quick wraps, fighters will be able to punch faster.",{"type":797,"content":4057},[4058],{"text":4059,"type":801},"Using tape and gauze is recommended for fighters looking to compete in the ring in an amateur or professional fight.",{"type":803,"attrs":4061,"content":4062},{"level":988},[4063,4065],{"text":4064,"type":801},"Quick Wraps",{"type":809},{"type":811,"attrs":4067},{"id":3893,"body":4068},[4069],{"_uid":4070,"image":4071,"component":823,"copyright_details":4075},"i-0a77403a-73d5-4f3b-8312-558c98707492",{"id":4072,"alt":4073,"name":7,"focus":48,"title":4073,"filename":4074,"copyright":7,"fieldtype":50},3603965,"Quick Hand Wraps","https://a.storyblok.com/f/115220/1100x1100/c6c7ae02cd/quick_wraps.png",[],{"type":797,"content":4077},[4078,4080,4085],{"text":4079,"type":801},"Quick wraps are a great and fast alternative to both traditional hand wraps and tape and gauze. Using ",{"text":3063,"type":801,"marks":4081},[4082],{"type":833,"attrs":4083},{"href":4084,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://youtu.be/MWS04-mHe4U",{"text":4086,"type":801}," is a convenient way to save time while you try to master the other two methods.",{"type":803,"attrs":4088,"content":4089},{"level":805},[4090],{"text":4091,"type":801},"Benefit of Quick Wraps:",{"type":1854,"content":4093},[4094],{"type":1857,"content":4095},[4096],{"type":797,"content":4097},[4098,4102],{"text":4099,"type":801,"marks":4100},"Simple to use.",[4101],{"type":2404},{"text":4103,"type":801}," If you're in a hurry or just don't want to learn the other methods, quick wraps will be your best friend. You can pop them on and get started with your workout!",{"type":803,"attrs":4105,"content":4106},{"level":988},[4107],{"text":4108,"type":801},"Stay Protected When Training",{"type":797,"content":4110},[4111,4113,4119],{"text":4112,"type":801},"There you have it, three (3) different methods for hand wrapping. There are more ways than just these, but these are the three that we recommend you try. Each one has its own benefits and drawbacks, so we encourage you to experiment and see what works best for you and your ",{"text":4114,"type":801,"marks":4115},"boxing training",[4116],{"type":833,"attrs":4117},{"href":4118,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-create-a-workout-schedule-at-home-boxing-training/",{"text":917,"type":801},{"type":797,"content":4121},[4122,4124,4130,4132,4136],{"text":4123,"type":801},"If you want more tips and reviews of ",{"text":4125,"type":801,"marks":4126},"boxing equipment",[4127],{"type":833,"attrs":4128},{"href":4129,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing/",{"text":4131,"type":801}," and gear, as well as up-to-date fight content and boxing, kickboxing, and MMA workouts, be sure to join ",{"text":997,"type":801,"marks":4133},[4134],{"type":833,"attrs":4135},{"href":2676,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":4137,"type":801}," and get ready to up your at-home workout routine!",{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":4139,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":4144,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":4145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":4140,"component":118,"meta_info":4141,"meta_title":123,"block_image":4142,"cover_image":4143,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-01-26 00:00",{"_uid":4148,"title":3799,"plugin":43,"description":4149},"14aa4e35-f197-4027-9245-8b7867087c23","Learn these three (3) hand wrapping techniques to protect your body's MVP (your hands) with essential boxing training equipment.",{"id":4151,"alt":3799,"name":7,"focus":48,"title":3799,"filename":4152,"copyright":7,"fieldtype":50},3603595,"https://a.storyblok.com/f/115220/2400x990/3818fedb84/hand-wrapping-methods-for-boxing-kickboxing-mma.png","hand-wrapping-methods-for-boxing-kickboxing-mma","blogs/hand-wrapping-methods-for-boxing-kickboxing-mma",-3300,[1026],"bac87fee-8f2c-4f9a-baf7-ca6b0159a98d","2022-01-26T02:20:00.000Z",[],{"name":4161,"created_at":4162,"published_at":4163,"updated_at":4164,"id":4165,"uuid":4166,"content":4167,"slug":4431,"full_slug":4432,"sort_by_date":48,"position":4433,"tag_list":4434,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":4435,"first_published_at":4436,"release_id":48,"lang":60,"path":1029,"alternates":4437,"default_full_slug":48,"translated_slugs":48},"5 Pro Tips To Take Your Punching Bag Workout Up A Level","2022-01-02T09:33:41.824Z","2022-09-26T19:55:08.826Z","2022-09-26T19:55:08.867Z",95501343,"73f31af7-b934-4476-be1d-02b5528975b9",{"_uid":4168,"faqs":4169,"title":4161,"topic":4197,"author":4212,"content":4233,"category":4416,"schedule":4424,"component":1013,"meta_info":4425,"cover_image":4428,"description":4427},"9f2bb008-84ae-41b0-97f9-814511bcc82f",[4170,4173,4177,4181,4185,4189,4193],{"_uid":4171,"answer":4172,"question":4161,"component":717},"7f0e1ec3-37ab-4a55-a6e3-966860210cf2","1. Take active rests\n2. Don't shove the bag\n3. Work your levels\n4. 3, 5, 7 challenge\n5. 30-second rule",{"_uid":4174,"answer":4175,"question":4176,"component":717},"de398e21-f00b-453c-9968-29d9c57db08a","Everyone, even the best pro fighters in the world, takes their foot off the gas during bagwork sometimes. The tip here is that when you rest, keep moving: move your head, pivot, clinch and spin--do whatever you can to avoid getting hit. This will keep your body moving and your heart rate up while your arms rest. Plus, it will train you to never stand still, which is key when facing an opponent in the ring.","1. Take active rests",{"_uid":4178,"answer":4179,"question":4180,"component":717},"deee112b-1cb5-4c01-926b-888c615e4b4f","A lot of fighters hear “punch through the bag” and think that it means that they should try and shove their fist through the bag after it’s already made contact. But that isn’t actually what the phrase means. “Punching through the bag” means that you should already be targeting behind the bag, and as soon as impact is delivered, your fist should snap back to your guard. This is how you get “snapping” shots: power delivered in an instant, and then retrieved before an opponent can react.\n\n*Extra Tip: With a hanging bag, a good test to see if your punches are snappy is to check whether the bag shakes or moves away from you. If the bag shakes, it's snappy, if it moves, it’s a push. With a free-standing punching bag, a snappy punch shouldn’t cause the base to move, only the bag.","2. Don't shove the bag",{"_uid":4182,"answer":4183,"question":4184,"component":717},"74f2e01f-60a0-4a37-a053-113d6b07414e","One thing people often forget in heavy bag work is that in a fight, the body is a great target. Don’t always punch at eye or shoulder level. Bend your knees and waist and attack that body!","3. Work your levels",{"_uid":4186,"answer":4187,"question":4188,"component":717},"2965a0d2-6b24-4b77-a993-150dfe62824a","A “3,5,7” is a “gut check” or endurance test. It refers to throwing a 3-punch combo, then a 5-punch combo, then a 7-punch combo, and repeating this nonstop for an entire round (how long that round lasts depends on your current level). This is an awesome anaerobic exercise and it trains you to mix up the power, speed, and angles of your punches to adjust for fatigue. It's also a great way to figure out how you like to punch.","4. 3, 5, 7 challenges",{"_uid":4190,"answer":4191,"question":4192,"component":717},"3a3d8c65-51ca-43ca-9c7f-3d72992d270f","This is a great rule of thumb in general, but especially for shorter workouts. The general preference is that for a heavy bag workout, the last 30 seconds should be just as high-intensity and high-energy as the first 30 seconds. It sounds hard and it is, but trust me, it's very rewarding to not just make it through a workout, but really show up and crush it right at the end.","5. 30-second rule",{"_uid":4194,"answer":4195,"question":4196,"component":717},"93ea32fa-7a03-49b2-85d8-7b2fcc5a6bfb","The heavy bag is an awesome way to train both boxing technique and strength and conditioning, and knowing how to advance your workouts with tips like these will let you really get the most out of this piece of boxing equipment. Coupled with the professional coaching at FightCamp, you can learn boxing and kickboxing basics and advance your at-home training, and get in great shape doing it!","Why should you work out on the heavy bag?",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":4198,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":4210,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":4211,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":4199,"component":39,"meta_info":4207,"block_image":4208,"cover_image":4209,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":4200,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":4205,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":4206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":4201,"component":118,"meta_info":4202,"meta_title":123,"block_image":4203,"cover_image":4204,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":4213,"created_at":4214,"published_at":4215,"updated_at":4216,"id":4217,"uuid":4218,"content":4219,"slug":4227,"full_slug":4228,"sort_by_date":48,"position":528,"tag_list":4229,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":4230,"first_published_at":4231,"release_id":48,"lang":60,"path":48,"alternates":4232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":4220,"_uid":4221,"name":4213,"photo":4222,"component":782,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":4226,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":4223,"alt":4213,"name":4224,"focus":48,"title":4213,"filename":4225,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":794,"content":4234},[4235,4247,4251,4256,4261,4272,4283,4288,4298,4302,4314,4319,4329,4341,4346,4356,4368,4373,4383,4395,4400],{"type":797,"content":4236},[4237,4239,4245],{"text":4238,"type":801},"Have you ever wondered how competitive fighters get the most out of their heavy bag and go the extra mile to keep their edge? There are some things everybody should know when working out on a ",{"text":4240,"type":801,"marks":4241},"heavy bag",[4242],{"type":833,"attrs":4243},{"href":4244,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":4246,"type":801},", and I thought I’d share some of my personal favorites.",{"type":797,"content":4248},[4249],{"text":4250,"type":801},"Here are five (5) tips to take your heavy bag workout to the next level.",{"type":803,"attrs":4252,"content":4253},{"level":988},[4254],{"text":4255,"type":801},"5 Tips For Your Next Heavy Bag Workout",{"type":803,"attrs":4257,"content":4258},{"level":805},[4259,4260],{"text":4176,"type":801},{"type":809},{"type":811,"attrs":4262},{"id":4263,"body":4264},"9d3879f2-e4d0-47e6-a638-d18d190aa3e2",[4265],{"_uid":4266,"image":4267,"component":823,"copyright_details":4271},"i-4cba8165-fe40-4110-a8f7-b6aa48266452",{"id":4268,"alt":4269,"name":7,"focus":48,"title":4269,"filename":4270,"copyright":7,"fieldtype":50},3593808,"Step 1 - Take Active Rests","https://a.storyblok.com/f/115220/700x1100/49a7bc065e/active_rests.png",[],{"type":797,"content":4273},[4274,4276,4282],{"text":4275,"type":801},"Everyone, even the best pro fighters in the world, takes their foot off the gas during bagwork sometimes. The tip here is that when you rest, keep moving: move your head, pivot, clinch and spin. This will keep your body moving and your heart rate up while your arms rest. Plus, it will train you to never stand still, which is key when facing an opponent in the ring and doing whatever you can to ",{"text":4277,"type":801,"marks":4278},"avoid getting hit",[4279],{"type":833,"attrs":4280},{"href":4281,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-dont-get-hit/",{"text":917,"type":801},{"type":803,"attrs":4284,"content":4285},{"level":805},[4286,4287],{"text":4180,"type":801},{"type":809},{"type":811,"attrs":4289},{"id":4263,"body":4290},[4291],{"_uid":4292,"image":4293,"component":823,"copyright_details":4297},"i-23757bb3-162f-48d1-af55-7dfe49eb295c",{"id":4294,"alt":4295,"name":7,"focus":48,"title":4295,"filename":4296,"copyright":7,"fieldtype":50},3593813,"Step 2 - Don't Shove the Bag","https://a.storyblok.com/f/115220/700x1100/7aaeeb5ba7/dont_shove_the_bag.png",[],{"type":797,"content":4299},[4300],{"text":4301,"type":801},"A lot of fighters hear “punch through the bag” and think that it means that they should try and shove their fist through the bag after it’s already made contact. But that isn’t actually what the phrase means. “Punching through the bag” means that you should already be targeting behind the bag, and as soon as impact is delivered, your fist should snap back to your guard. This is how you get “snapping” shots: power delivered in an instant, and then retrieved before an opponent can react.",{"type":797,"content":4303},[4304,4306,4312],{"text":4305,"type":801},"Extra Tip: With a ",{"text":4307,"type":801,"marks":4308},"hanging bag",[4309],{"type":833,"attrs":4310},{"href":4311,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://youtu.be/XmhZJEUbdGE",{"text":4313,"type":801},", a good test to see if your punches are snappy is to check whether the bag shakes or moves away from you. If the bag shakes, it's snappy, if it moves, it’s a push. With a free-standing punching bag, a snappy punch shouldn’t cause the base to move, only the bag.",{"type":803,"attrs":4315,"content":4316},{"level":805},[4317,4318],{"text":4184,"type":801},{"type":809},{"type":811,"attrs":4320},{"id":4263,"body":4321},[4322],{"_uid":4323,"image":4324,"component":823,"copyright_details":4328},"i-f11ba325-9ece-42f1-b3aa-1204f54037c1",{"id":4325,"alt":4326,"name":7,"focus":48,"title":4326,"filename":4327,"copyright":7,"fieldtype":50},3593818,"Step 3 - Work Your Levels","https://a.storyblok.com/f/115220/700x1100/b8b3bd6a71/work_your_levels.png",[],{"type":797,"content":4330},[4331,4333,4339],{"text":4332,"type":801},"One thing people often forget in heavy bag work is that in a fight, the ",{"text":4334,"type":801,"marks":4335},"body",[4336],{"type":833,"attrs":4337},{"href":4338,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn/",{"text":4340,"type":801}," is a great target. Don’t always punch at eye or shoulder level. Bend your knees and waist and attack that body!",{"type":803,"attrs":4342,"content":4343},{"level":805},[4344,4345],{"text":4188,"type":801},{"type":809},{"type":811,"attrs":4347},{"id":4263,"body":4348},[4349],{"_uid":4350,"image":4351,"component":823,"copyright_details":4355},"i-7eff59a6-561a-4feb-ad15-b4b1b343cde5",{"id":4352,"alt":4353,"name":7,"focus":48,"title":4353,"filename":4354,"copyright":7,"fieldtype":50},3593833,"Step 4 - 3, 5, 7 Challenges","https://a.storyblok.com/f/115220/700x1100/7547358370/3-5-7-challenges.png",[],{"type":797,"content":4357},[4358,4360,4366],{"text":4359,"type":801},"A “3,5,7” is a “gut check” or endurance test. It refers to throwing a ",{"text":4361,"type":801,"marks":4362},"3-punch combo",[4363],{"type":833,"attrs":4364},{"href":4365,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-101-3-punch-combos/",{"text":4367,"type":801},", then a 5-punch combo, then a 7-punch combo, and repeating this nonstop for an entire round (how long that round lasts depends on your current level). This is an awesome anaerobic exercise and it trains you to mix up the power, speed, and angles of your punches to adjust for fatigue. It's also a great way to figure out how you like to punch.",{"type":803,"attrs":4369,"content":4370},{"level":805},[4371,4372],{"text":4192,"type":801},{"type":809},{"type":811,"attrs":4374},{"id":4263,"body":4375},[4376],{"_uid":4377,"image":4378,"component":823,"copyright_details":4382},"i-c5fd4590-1029-449d-b732-e7cdb169b88f",{"id":4379,"alt":4380,"name":7,"focus":48,"title":4380,"filename":4381,"copyright":7,"fieldtype":50},3593840,"Step 5 - 30 Second Rule","https://a.storyblok.com/f/115220/700x1100/6fdfd6d9ae/30-second-rule.png",[],{"type":797,"content":4384},[4385,4387,4393],{"text":4386,"type":801},"This is a great rule of thumb in general, but especially for shorter workouts. The general preference is that for a heavy bag workout, the last 30 seconds should be just as ",{"text":4388,"type":801,"marks":4389},"high-intensity",[4390],{"type":833,"attrs":4391},{"href":4392,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/30-minute-intense-punching-bag-workout/",{"text":4394,"type":801}," and high-energy as the first 30 seconds. It sounds hard and it is, but trust me, it's very rewarding to not just make it through a workout, but really show up and crush it right at the end.",{"type":803,"attrs":4396,"content":4397},{"level":988},[4398],{"text":4399,"type":801},"Why You Should Work Out On The Heavy Bag",{"type":797,"content":4401},[4402,4404,4408,4410,4414],{"text":4403,"type":801},"The heavy bag is an awesome way to train both boxing technique and strength and conditioning, and knowing how to advance your workouts with tips like these will let you really get the most out of this piece of ",{"text":4125,"type":801,"marks":4405},[4406],{"type":833,"attrs":4407},{"href":1001,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":4409,"type":801},". Coupled with the professional coaching at ",{"text":997,"type":801,"marks":4411},[4412],{"type":833,"attrs":4413},{"href":2676,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":4415,"type":801},", you can learn boxing and kickboxing basics and advance your at-home training, and get in great shape doing it!",{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":4417,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":4422,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":4423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":4418,"component":118,"meta_info":4419,"meta_title":123,"block_image":4420,"cover_image":4421,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-01-20 00:00",{"_uid":4426,"title":4161,"plugin":43,"description":4427},"f5da80a0-b75d-4472-a6b1-328e5ba21935","Boxer Iain Mackenzie gives you his 5 top tips to improve your heavy bag workout and train like a pro.",{"id":4429,"alt":4161,"name":7,"focus":48,"title":4161,"filename":4430,"copyright":7,"fieldtype":50},3593845,"https://a.storyblok.com/f/115220/2400x990/32fa9d1ec1/5-pro-tips-to-take-your-punching-bag-workout-up-a-level.png","5-pro-tips-to-take-your-punching-bag-workout-up-a-level","blogs/5-pro-tips-to-take-your-punching-bag-workout-up-a-level",-3220,[1026],"ce210ae1-c388-4aa0-95db-3de0b2df7b68","2022-01-20T02:20:00.000Z",[],{"name":4439,"created_at":4440,"published_at":4441,"updated_at":4442,"id":4443,"uuid":4444,"content":4445,"slug":5003,"full_slug":5004,"sort_by_date":48,"position":5005,"tag_list":5006,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":5007,"first_published_at":5008,"release_id":48,"lang":60,"path":1029,"alternates":5009,"default_full_slug":48,"translated_slugs":48},"How To Wrap Your Hands With Traditional Wraps","2021-12-29T17:33:44.622Z","2022-09-26T19:55:10.831Z","2022-09-26T19:55:10.880Z",95285995,"aad3f758-f2d5-4ee1-beb8-d63db68a042c",{"_uid":4446,"faqs":4447,"title":4439,"topic":4507,"author":4522,"content":4546,"category":4988,"schedule":4996,"component":1013,"meta_info":4997,"cover_image":5000,"description":4999},"9f5ddc33-d697-41ca-aaf7-dbbee285d015",[4448,4451,4455,4459,4463,4467,4471,4475,4479,4483,4487,4491,4495,4499,4503],{"_uid":4449,"answer":4450,"question":3811,"component":717},"963e79cd-7955-4296-924e-502cd4bc81d6","Hand wraps are essential to protect your hands, wrists, and even your gloves in boxing. They are a key piece of boxing equipment. Not only does using hand wraps give your hands more padding and stability, but they also absorb sweat, ultimately keeping the inside of your boxing gloves cleaner.",{"_uid":4452,"answer":4453,"question":4454,"component":717},"185b7e23-e35c-43be-87a6-a6d2cd137b47","Follow these steps to wrap your hands with traditional boxing hand wraps:\n1. Open Up Hand Wraps\n2. Reverse Your Wraps\n3. Loop Thumb Into Wrap\n4. Wrap Wrist 3x\n5. Proceed Over Thumb\n6. Wrap Knuckles 3x\n7. Loop Around Wrist Through Each Finger\n8. Use Excess For Wrist + Knuckle Support\n9. Use Last Layers For Punch Trackers\n10. Make Sure To Activate Your Punch Trackers First\n11. Secure Velcro\n12. Adjust Wraps For Breathing Room","How do you wrap your hands with traditional hand wraps?",{"_uid":4456,"answer":4457,"question":4458,"component":717},"290d7835-1e5f-419d-ad55-978b82bf7986","Let your hand wrap unravel completely","Step 1: Open Up Hand Wraps",{"_uid":4460,"answer":4461,"question":4462,"component":717},"8d27b1e4-1301-4200-b519-4a15c1cf61e9","- Reverse your hand wraps by coiling them back up starting with the Velcro end\n- This step may be a little more time consuming, but Coach PJ has found over the years it makes the hand wrapping more effective\n- Once your wraps are rolled up again, you can begin by wrapping your left hand","Step 2: Reverse Your Wraps",{"_uid":4464,"answer":4465,"question":4466,"component":717},"f2f657f3-b37c-453f-a37c-37cab9d3a83b","- Put your thumb inside of the loop\n- Pull the hand wrap nice and tight across the top of your wrist and around the outside of your wrist","Step 3: Loop Thumb Into Wrap",{"_uid":4468,"answer":4469,"question":4470,"component":717},"a7bd3241-78e9-4bb6-b7fa-26e303ee44c6","Wrap your wrist three (3) full times","Step 4: Wrap Wrist 3x",{"_uid":4472,"answer":4473,"question":4474,"component":717},"d015c0a4-8c3e-47e7-989a-cdca248f01e5","Keep your palm open, bring the wrap over your thumb, back underneath and around the back over your hand towards your knuckles","Step 5: Proceed Over Thumb",{"_uid":4476,"answer":4477,"question":4478,"component":717},"e46815d3-be44-459b-97c8-cd80d7ae295d","- Bring the wrap over and around your knuckles three (3) times\n- Cross back down over the top of your wrist","Step 6: Wrap Knuckles 3x",{"_uid":4480,"answer":4481,"question":4482,"component":717},"68c6f12c-bd0d-4959-ace3-81a57bd23839","- Loop it under your wrist again and bring it back over the back of your hand, pulling it towards your fingers\n- Bring the wrap between your pinky and ring finger\n- Make a left turn, bringing it under and around your wrist again\n- Pull it back up between your ring and middle finger\n- Bring it to the left and around your wrist again\n- Pull it back up between your middle and index finger","Step 7: Loop Around Wrist Through Each Finger",{"_uid":4484,"answer":4485,"question":4486,"component":717},"8dfac3cd-c53f-4641-a7d8-9e1964fea48b","- Wrap any excess around your wrist and knuckles\n- It’s your preference, wherever you feel you want to add more","Step 8: Use Excess For Wrist + Knuckle Support",{"_uid":4488,"answer":4489,"question":4490,"component":717},"56d853bd-5cce-496a-924a-d5ca022a3050","- When you are almost done and have just one more wrap worth of cloth left, instead of closing it up, use the last layer to secure the punch tracker\n- Place the punch tracker on the top of your wrist or slide it under one layer","Step 9: Use Last Layers For Punch Trackers",{"_uid":4492,"answer":4493,"question":4494,"component":717},"c9ccb98d-4518-4851-bf0f-1315605bd94e","- Activate the punch tracker and wrap the remaining cloth around your wrist and punch tracker","Step 10: Make Sure To Activate Your Punch Trackers First",{"_uid":4496,"answer":4497,"question":4498,"component":717},"1ee12352-1d7d-4792-ae6f-ed270ff0b304","- Fasten the Velcro to secure the punch tracker and your wraps","Step 11: Secure Velcro",{"_uid":4500,"answer":4501,"question":4502,"component":717},"489f67c3-3284-430c-84b6-10d46cf24df0","- Loosen the wrap slightly around your palms to give your hands a little breathing room, keeping the wraps snug","Step 12: Adjust Wraps For Breathing Room",{"_uid":4504,"answer":4505,"question":4506,"component":717},"dfa1ab79-964e-4012-b5da-d2ee32168053","- Repeat entire process with your other hand","Step 13: Repeat With The Other Hand",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":4508,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":4520,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":4521,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":4509,"component":39,"meta_info":4517,"block_image":4518,"cover_image":4519,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":4510,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":4515,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":4516,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":4511,"component":118,"meta_info":4512,"meta_title":123,"block_image":4513,"cover_image":4514,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":4523,"created_at":4524,"published_at":4525,"updated_at":4526,"id":4527,"uuid":4528,"content":4529,"slug":4540,"full_slug":4541,"sort_by_date":48,"position":446,"tag_list":4542,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":4543,"first_published_at":4544,"release_id":48,"lang":60,"path":48,"alternates":4545,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":4530,"_uid":4531,"name":4523,"photo":4532,"component":782,"social_link_tiktok":4536,"social_link_twitter":4537,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":4538,"social_link_linkedin":7,"social_link_instagram":4539,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":4533,"alt":4523,"name":4534,"focus":48,"title":4523,"filename":4535,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":794,"content":4547},[4548,4551,4556,4567,4571,4576,4587,4594,4599,4609,4631,4636,4646,4660,4665,4676,4683,4688,4698,4705,4710,4720,4734,4739,4749,4787,4792,4802,4818,4823,4833,4847,4857,4862,4872,4880,4885,4895,4903,4908,4918,4926,4931,4941,4946,4965],{"type":797,"content":4549},[4550],{"text":4450,"type":801},{"type":797,"content":4552},[4553,4555],{"text":4554,"type":801},"Traditional hand wraps take a little longer to put on than quick wraps, but many boxers still prefer them. It’s all about personal preference! If you want to give traditional hand wraps a try, FightCamp Trainer Coach PJ shares his simple step-by-step method to put on traditional hand wraps before your next boxing workout.",{"type":809},{"type":811,"attrs":4557},{"id":4558,"body":4559},"4fc128f2-8242-4001-99b7-0559ef585164",[4560],{"_uid":4561,"link":4562,"image":4563,"title":4565,"component":2273},"i-14502f85-378b-4cd3-945d-75290c19054c",{"id":7,"url":3925,"linktype":13,"fieldtype":14,"cached_url":3925},{"id":4564,"alt":4565,"name":7,"focus":48,"title":4565,"filename":4566,"copyright":7,"fieldtype":50},3584275,"Learn How To Wrap Your Hands With Traditional Wraps | Boxing Training Tips","https://a.storyblok.com/f/115220/1244x700/c5061d866e/learn-how-to-wrap-hands-with-traditional-wraps-youtube.png",{"type":803,"attrs":4568,"content":4569},{"level":988},[4570],{"text":4439,"type":801},{"type":803,"attrs":4572,"content":4573},{"level":805},[4574,4575],{"text":4458,"type":801},{"type":809},{"type":811,"attrs":4577},{"id":4578,"body":4579},"cdc88df2-4dbb-4e73-a6a1-3c724397a9ba",[4580],{"_uid":4581,"image":4582,"component":823,"copyright_details":4586},"i-01be78e7-2b2b-4c4a-b1c8-39b7541aacd0",{"id":4583,"alt":4584,"name":7,"focus":48,"title":4584,"filename":4585,"copyright":7,"fieldtype":50},3584126,"Step 1 - Open Up Hand Wraps","https://a.storyblok.com/f/115220/1100x1100/ecb6a763af/open_up_hand_wraps.png",[],{"type":1854,"content":4588},[4589],{"type":1857,"content":4590},[4591],{"type":797,"content":4592},[4593],{"text":4457,"type":801},{"type":803,"attrs":4595,"content":4596},{"level":805},[4597,4598],{"text":4462,"type":801},{"type":809},{"type":811,"attrs":4600},{"id":4578,"body":4601},[4602],{"_uid":4603,"image":4604,"component":823,"copyright_details":4608},"i-461cbef5-ba0e-4dd4-ad0b-b8b4a4f6786e",{"id":4605,"alt":4606,"name":7,"focus":48,"title":4606,"filename":4607,"copyright":7,"fieldtype":50},3584135,"Step 2 - Reverse Your Wraps","https://a.storyblok.com/f/115220/1100x1100/674f409c1e/reverse_your_wraps.png",[],{"type":1854,"content":4610},[4611,4625],{"type":1857,"content":4612},[4613,4617],{"type":797,"content":4614},[4615],{"text":4616,"type":801},"Reverse your hand wraps by coiling them back up starting with the Velcro end",{"type":1854,"content":4618},[4619],{"type":1857,"content":4620},[4621],{"type":797,"content":4622},[4623],{"text":4624,"type":801},"This step may be a little more time consuming, but Coach PJ has found over the years it makes the hand wrapping more effective",{"type":1857,"content":4626},[4627],{"type":797,"content":4628},[4629],{"text":4630,"type":801},"Once your wraps are rolled up again, you can begin by wrapping your left hand",{"type":803,"attrs":4632,"content":4633},{"level":805},[4634,4635],{"text":4466,"type":801},{"type":809},{"type":811,"attrs":4637},{"id":4558,"body":4638},[4639],{"_uid":4640,"image":4641,"component":823,"copyright_details":4645},"i-4d75886d-8ec1-43c7-aae0-081e49e8e38b",{"id":4642,"alt":4643,"name":7,"focus":48,"title":4643,"filename":4644,"copyright":7,"fieldtype":50},3584251,"Step 3 - Loop Thumb Into Wrap","https://a.storyblok.com/f/115220/1100x1100/8e628e63a8/loop_around_thumb.png",[],{"type":1854,"content":4647},[4648,4654],{"type":1857,"content":4649},[4650],{"type":797,"content":4651},[4652],{"text":4653,"type":801},"Put your thumb inside of the loop",{"type":1857,"content":4655},[4656],{"type":797,"content":4657},[4658],{"text":4659,"type":801},"Pull the hand wrap nice and tight across the top of your wrist and around the outside of your wrist",{"type":803,"attrs":4661,"content":4662},{"level":805},[4663,4664],{"text":4470,"type":801},{"type":809},{"type":811,"attrs":4666},{"id":4667,"body":4668},"4089c04d-bc4f-4617-8acd-ce86ac75151d",[4669],{"_uid":4670,"image":4671,"component":823,"copyright_details":4675},"i-9240eabd-4dbc-41dc-abcb-ef322479fef3",{"id":4672,"alt":4673,"name":7,"focus":48,"title":4673,"filename":4674,"copyright":7,"fieldtype":50},3584215,"Step 4 - Wrap Wrist 3 Times","https://a.storyblok.com/f/115220/1100x1100/d1750b1589/wrap_wrist_3_times.png",[],{"type":1854,"content":4677},[4678],{"type":1857,"content":4679},[4680],{"type":797,"content":4681},[4682],{"text":4469,"type":801},{"type":803,"attrs":4684,"content":4685},{"level":805},[4686,4687],{"text":4474,"type":801},{"type":809},{"type":811,"attrs":4689},{"id":4558,"body":4690},[4691],{"_uid":4692,"image":4693,"component":823,"copyright_details":4697},"i-dcc1cd6e-a084-4521-a47a-339443f4e3f0",{"id":4694,"alt":4695,"name":7,"focus":48,"title":4695,"filename":4696,"copyright":7,"fieldtype":50},3584229,"Step 5 - Proceed Over Thumb","https://a.storyblok.com/f/115220/1100x1100/5b4b54878d/proceed_over_thumb.png",[],{"type":1854,"content":4699},[4700],{"type":1857,"content":4701},[4702],{"type":797,"content":4703},[4704],{"text":4473,"type":801},{"type":803,"attrs":4706,"content":4707},{"level":805},[4708,4709],{"text":4478,"type":801},{"type":809},{"type":811,"attrs":4711},{"id":4667,"body":4712},[4713],{"_uid":4714,"image":4715,"component":823,"copyright_details":4719},"i-9ea0f29a-39d7-4ef8-b95a-832ca4e0ed49",{"id":4716,"alt":4717,"name":7,"focus":48,"title":4717,"filename":4718,"copyright":7,"fieldtype":50},3584222,"Step 6 - Wrap Knuckles 3 Times","https://a.storyblok.com/f/115220/1100x1100/ea95152ff1/wrap_knuckles_3_times.png",[],{"type":1854,"content":4721},[4722,4728],{"type":1857,"content":4723},[4724],{"type":797,"content":4725},[4726],{"text":4727,"type":801},"Bring the wrap over and around your knuckles three (3) times",{"type":1857,"content":4729},[4730],{"type":797,"content":4731},[4732],{"text":4733,"type":801},"Cross back down over the top of your wrist",{"type":803,"attrs":4735,"content":4736},{"level":805},[4737,4738],{"text":4482,"type":801},{"type":809},{"type":811,"attrs":4740},{"id":4667,"body":4741},[4742],{"_uid":4743,"image":4744,"component":823,"copyright_details":4748},"i-565e7e31-b0f5-41fa-8456-9bbd9965b0a3",{"id":4745,"alt":4746,"name":7,"focus":48,"title":4746,"filename":4747,"copyright":7,"fieldtype":50},3584205,"Step 7 - Loop Around Wrist Through Each Finger","https://a.storyblok.com/f/115220/1100x1100/3ed2d9d8da/loop_around_each_finger.png",[],{"type":1854,"content":4750},[4751,4757,4763,4769,4775,4781],{"type":1857,"content":4752},[4753],{"type":797,"content":4754},[4755],{"text":4756,"type":801},"Loop it under your wrist again and bring it back over the back of your hand, pulling it towards your fingers",{"type":1857,"content":4758},[4759],{"type":797,"content":4760},[4761],{"text":4762,"type":801},"Bring the wrap between your pinky and ring finger",{"type":1857,"content":4764},[4765],{"type":797,"content":4766},[4767],{"text":4768,"type":801},"Make a left turn, bringing it under and around your wrist again",{"type":1857,"content":4770},[4771],{"type":797,"content":4772},[4773],{"text":4774,"type":801},"Pull it back up between your ring and middle finger",{"type":1857,"content":4776},[4777],{"type":797,"content":4778},[4779],{"text":4780,"type":801},"Bring it to the left and around your wrist again",{"type":1857,"content":4782},[4783],{"type":797,"content":4784},[4785],{"text":4786,"type":801},"Pull it back up between your middle and index finger",{"type":803,"attrs":4788,"content":4789},{"level":805},[4790,4791],{"text":4486,"type":801},{"type":809},{"type":811,"attrs":4793},{"id":4667,"body":4794},[4795],{"_uid":4796,"image":4797,"component":823,"copyright_details":4801},"i-1d7e1520-45e0-4acb-8cb4-15f48770cb42",{"id":4798,"alt":4799,"name":7,"focus":48,"title":4799,"filename":4800,"copyright":7,"fieldtype":50},3584197,"Step 8 - Use Excess Wrap For Wrist & Knuckle Support","https://a.storyblok.com/f/115220/1100x1100/2b3f229bf1/wrap_excess_for_wrist_and_knuckle_support.png",[],{"type":1854,"content":4803},[4804],{"type":1857,"content":4805},[4806,4810],{"type":797,"content":4807},[4808],{"text":4809,"type":801},"Wrap any excess around your wrist and knuckles",{"type":1854,"content":4811},[4812],{"type":1857,"content":4813},[4814],{"type":797,"content":4815},[4816],{"text":4817,"type":801},"It’s your preference, wherever you feel you want to add more",{"type":803,"attrs":4819,"content":4820},{"level":805},[4821,4822],{"text":4490,"type":801},{"type":809},{"type":811,"attrs":4824},{"id":4578,"body":4825},[4826],{"_uid":4827,"image":4828,"component":823,"copyright_details":4832},"i-5625bdac-247a-4e53-b92a-e5d6b6c1b06f",{"id":4829,"alt":4830,"name":7,"focus":48,"title":4830,"filename":4831,"copyright":7,"fieldtype":50},3584169,"Step 9 - Use Last Layers For Punch Trackers","https://a.storyblok.com/f/115220/1100x1100/7b8419b271/use_last_layers_for_punch_trackers.png",[],{"type":1854,"content":4834},[4835,4841],{"type":1857,"content":4836},[4837],{"type":797,"content":4838},[4839],{"text":4840,"type":801},"When you are almost done and have just one more wrap worth of cloth left, instead of closing it up, use the last layer to secure the punch tracker",{"type":1857,"content":4842},[4843],{"type":797,"content":4844},[4845],{"text":4846,"type":801},"Place the punch tracker on the top of your wrist or slide it under one layer",{"type":797,"content":4848},[4849,4851,4856],{"text":4850,"type":801},"*Don't have Punch Trackers? Learn more about FightCamp's ",{"text":4852,"type":801,"marks":4853},"at-home connected fitness",[4854],{"type":833,"attrs":4855},{"href":1001,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":917,"type":801},{"type":803,"attrs":4858,"content":4859},{"level":805},[4860,4861],{"text":4494,"type":801},{"type":809},{"type":811,"attrs":4863},{"id":4578,"body":4864},[4865],{"_uid":4866,"image":4867,"component":823,"copyright_details":4871},"i-424c3b3b-5dac-4667-846f-42246a7bd5c6",{"id":4868,"alt":4869,"name":7,"focus":48,"title":4869,"filename":4870,"copyright":7,"fieldtype":50},3584145,"Step 10 - Activate Punch Trackers","https://a.storyblok.com/f/115220/1100x1100/b6300a3107/activate_punch_trackers.png",[],{"type":1854,"content":4873},[4874],{"type":1857,"content":4875},[4876],{"type":797,"content":4877},[4878],{"text":4879,"type":801},"Activate the punch tracker and wrap the remaining cloth around your wrist and punch tracker",{"type":803,"attrs":4881,"content":4882},{"level":805},[4883,4884],{"text":4498,"type":801},{"type":809},{"type":811,"attrs":4886},{"id":4578,"body":4887},[4888],{"_uid":4889,"image":4890,"component":823,"copyright_details":4894},"i-04a46885-45e8-44d6-b828-031725008975",{"id":4891,"alt":4892,"name":7,"focus":48,"title":4892,"filename":4893,"copyright":7,"fieldtype":50},3584166,"Step 11 - Secure Velcro","https://a.storyblok.com/f/115220/1100x1100/83a97cac1d/secure_with_velcro.png",[],{"type":1854,"content":4896},[4897],{"type":1857,"content":4898},[4899],{"type":797,"content":4900},[4901],{"text":4902,"type":801},"Fasten the Velcro to secure the punch tracker and your wraps",{"type":803,"attrs":4904,"content":4905},{"level":805},[4906,4907],{"text":4502,"type":801},{"type":809},{"type":811,"attrs":4909},{"id":4578,"body":4910},[4911],{"_uid":4912,"image":4913,"component":823,"copyright_details":4917},"i-f77db734-d2b6-4f0a-a8d4-bd572eda28c9",{"id":4914,"alt":4915,"name":7,"focus":48,"title":4915,"filename":4916,"copyright":7,"fieldtype":50},3584150,"Step 12 - Adjust Hand Wraps For Breathing Room","https://a.storyblok.com/f/115220/1100x1100/e39514853b/adjust_wraps.png",[],{"type":1854,"content":4919},[4920],{"type":1857,"content":4921},[4922],{"type":797,"content":4923},[4924],{"text":4925,"type":801},"Loosen the wrap slightly around your palms to give your hands a little breathing room, keeping the wraps snug",{"type":803,"attrs":4927,"content":4928},{"level":805},[4929,4930],{"text":4506,"type":801},{"type":809},{"type":811,"attrs":4932},{"id":4578,"body":4933},[4934],{"_uid":4935,"image":4936,"component":823,"copyright_details":4940},"i-e69cea78-2759-424e-9eb0-aaee65ba4d71",{"id":4937,"alt":4938,"name":7,"focus":48,"title":4938,"filename":4939,"copyright":7,"fieldtype":50},3584183,"Step 13 - Repeat With The Other Hand","https://a.storyblok.com/f/115220/1100x1100/426d7bbb01/repeat_with_other_hand.png",[],{"type":803,"attrs":4942,"content":4943},{"level":988},[4944],{"text":4945,"type":801},"Ready To Box",{"type":797,"content":4947},[4948,4950,4956,4958,4963],{"text":4949,"type":801},"The best way to know which type of boxing hand wraps you prefer, traditional wraps or quick wraps, is to try them both. Coach PJ will guide you through ",{"text":4951,"type":801,"marks":4952},"how to use quick wraps",[4953],{"type":833,"attrs":4954},{"href":4955,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/for-members/step-by-step-how-to-put-on-boxing-quick-wraps/",{"text":4957,"type":801}," here. Remember one of the functions of boxing hand wraps is to keep your gloves fresher for longer, but proper care is essential. Find out ",{"text":4959,"type":801,"marks":4960},"how to care for your wraps and gloves",[4961],{"type":833,"attrs":4962},{"href":1245,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":4964,"type":801}," to prolong the life of your most important boxing gear.",{"type":797,"content":4966},[4967,4969,4973,4975,4980,4982,4986],{"text":4968,"type":801},"For more tips on all the essential ",{"text":4125,"type":801,"marks":4970},[4971],{"type":833,"attrs":4972},{"href":1001,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":4974,"type":801}," you need for your boxing workouts, check out ",{"text":4976,"type":801,"marks":4977},"FightCamp’s blog articles",[4978],{"type":833,"attrs":4979},{"href":3099,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":4981,"type":801}," on home boxing equipment, and head over to the FightCamp ",{"text":3770,"type":801,"marks":4983},[4984],{"type":833,"attrs":4985},{"href":3774,"uuid":48,"anchor":48,"target":836,"linktype":13},{"text":4987,"type":801}," when you’re ready to put your gear to the test on the bag!",{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":4989,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":4994,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":4995,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":4990,"component":118,"meta_info":4991,"meta_title":123,"block_image":4992,"cover_image":4993,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],"2022-01-18 00:00",{"_uid":4998,"title":4439,"plugin":43,"description":4999},"bbda8e53-6a25-4a78-8caa-ad04b08a4053","Traditional hand wraps are a favorite for many fighters. FightCamp's Coach PJ shares his step-by-step method for wrapping your hands with traditional wraps.",{"id":5001,"alt":4439,"name":7,"focus":48,"title":4439,"filename":5002,"copyright":7,"fieldtype":50},3583926,"https://a.storyblok.com/f/115220/2400x990/03768134cc/how-to-wrap-your-hands-with-traditional-wraps.png","how-to-wrap-your-hands-with-traditional-wraps","blogs/how-to-wrap-your-hands-with-traditional-wraps",-3150,[1026],"0b12b037-fee8-4a1f-b106-75832ee57fae","2022-01-18T02:20:00.000Z",[],{"name":5011,"created_at":5012,"published_at":5013,"updated_at":5014,"id":5015,"uuid":5016,"content":5017,"slug":5440,"full_slug":5441,"sort_by_date":48,"position":5442,"tag_list":5443,"is_startpage":9,"parent_id":1027,"meta_data":48,"group_id":5444,"first_published_at":5445,"release_id":48,"lang":60,"path":1029,"alternates":5446,"default_full_slug":48,"translated_slugs":48},"Partner Training With Boxing Mitts, Pool Noodles, & Paddles","2021-11-25T17:39:51.064Z","2022-09-26T19:55:38.618Z","2022-09-26T19:55:38.659Z",88405751,"eba340db-d7d2-474a-bff2-9f7fcaa0baa6",{"_uid":5018,"faqs":5019,"title":5011,"topic":5052,"author":5067,"content":5089,"category":5424,"schedule":5432,"component":1013,"meta_info":5433,"cover_image":5436,"description":5435,"email_capture":5439},"babf9868-2301-44c7-9358-607fad382d65",[5020,5024,5028,5032,5036,5040,5044,5048],{"_uid":5021,"answer":5022,"question":5023,"component":717},"a4a0ba05-4472-4f63-b1dc-240c03c1165b","Focus mitts are small leather gloves that provide a target for striking that isn’t a partner’s face or body.","What Are Focus Mitts?",{"_uid":5025,"answer":5026,"question":5027,"component":717},"02667bda-611a-445b-aee8-dd83edadf27d","Here's how to wear focus mitts for boxing training:\\n- Hold the mitts close. Hold focus mitts at the level of your shoulders, and about shoulder-width apart. Don’t hold the mitts too wide -- keep them tight to your body so your partner’s punches hit the same spot.\\n- Allow for give. If your partner hits a little harder, give yourself just enough resistance to not hit yourself in the face.","How do you wear focus mitts?",{"_uid":5029,"answer":5030,"question":5031,"component":717},"f705b2af-a7ee-4c35-9db5-754f51c7e464","Have the person wearing the mitts call boxing punch combinations for the striker to throw to simulate movements they would make in a fight. Once you adapt to the timing and placement of the mitts, try incorporating head movement by mimicking counter punches, or check your striker by forcing them to block. Focus mitts are also a great way to improve agility and train footwork.\\n\\nWhen you’re hitting mitts, it’s not about power. FightCamp Trainer Aaron Swenson says, “Save the power for the heavy bag or the punching shield. This is more about speed, accuracy, and timing.”","How do you train boxing with focus mitts?",{"_uid":5033,"answer":5034,"question":5035,"component":717},"40e91037-4cd5-48ba-89fa-1256dd4cdf91","It’s important to note that prolonged training with focus mitts can lead to tendonitis and other elbow injuries for the partner holding the mitts. This is caused by repeated impact on that part of the body. Minimizing resistance reduces the force hitting your elbow, and will help minimize the risk of a training-related injury.\\n\\nYou can also protect yourself and your partner from elbow injuries by varying up the boxing equipment you use while training.","How can you prevent injury when using focus mitts?",{"_uid":5037,"answer":5038,"question":5039,"component":717},"eebf18cb-98f1-4a82-a0f2-acf34e403fac","During partner work, boxers will often have their partners use striking sticks as punch targets. Striking sticks are padded sticks that usually feature a handle on the bottom. They’re flexible, pliable, and less dense than focus mitts, offering excellent resistance. But striking sticks require extreme accuracy and can lead to injury if used incorrectly.\\n\\n“With striking sticks, you have to be accurate,” says FightCamp Trainer Flo Master. “They’re very small, so your striker really has to focus and be accurate. You cannot go too hard because if you miss and hit your striker, it will hurt.”","What are striking sticks?",{"_uid":5041,"answer":5042,"question":5043,"component":717},"0774a8f7-0ba6-4efb-baa9-eb9691307ecd","Yes, yes, and yes! Here’s why…\\n\\nPool noodles are a soft and cheap alternative to striking sticks that actually come with additional benefits. With pool noodles, the striker can throw hard, realistic punches without the risk of injury. Partners can also swing pool noodles like punches or kicks to train the striker’s footwork.","Can You Really Train Boxing With Pool Noodles?",{"_uid":5045,"answer":5046,"question":5047,"component":717},"dfeaeed8-25e3-4b40-bd77-b38c25c1b3f2","On the Boxing Partner Training Equipment spectrum, paddles exist somewhere between focus mitts and pool noodles. Also referred to as “Punch Paddles,” these training tools look like leather ping pong paddles.","What Are Boxing Paddles?",{"_uid":5049,"answer":5050,"question":5051,"component":717},"3500d176-e2e4-4a72-954d-54fda535bd0c","Paddles are a great piece of equipment to train distance management in boxing. Paddles can also help improve a striker’s flow and range. Lightweight and easy to hit, they extend the trainer’s reach, giving trainers the range to strike from almost anywhere and help their fighters work on self defense.\\n\\nWith zero impact pressure, fighters and trainers can use paddles to work on faster, softer punches to develop speed and accuracy in boxing fights. You can even incorporate Kickboxing or Muay Thai elements into your partner training without introducing risk of injury.\\n\\nWhile there are many ways to incorporate paddles into drills, FightCamp Trainers suggest using them sparingly and incorporating them into a well-rounded training routine that incorporates focus mitts and pool noodles, as well.","Why should you use paddles for boxing training?",{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":5053,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":5065,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":5066,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":71,"name":72,"category":5054,"component":39,"meta_info":5062,"block_image":5063,"cover_image":5064,"internal_notes":7},{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":5055,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":5060,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":5061,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":26,"name":27,"topics":5056,"component":118,"meta_info":5057,"meta_title":123,"block_image":5058,"cover_image":5059,"internal_notes":7,"meta_description":131},[35,69,97],{"_uid":120,"title":121,"plugin":43,"description":122},{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},[],[],{"_uid":74,"title":75,"plugin":43,"description":76},{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},[],[],{"name":5068,"created_at":5069,"published_at":5070,"updated_at":5071,"id":5072,"uuid":5073,"content":5074,"slug":5083,"full_slug":5084,"sort_by_date":48,"position":86,"tag_list":5085,"is_startpage":9,"parent_id":789,"meta_data":48,"group_id":5086,"first_published_at":5087,"release_id":48,"lang":60,"path":48,"alternates":5088,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":5075,"_uid":5076,"name":5068,"photo":5077,"component":782,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":5081,"social_link_linkedin":7,"social_link_instagram":5082,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":5078,"alt":5068,"name":5079,"focus":48,"title":5068,"filename":5080,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":794,"content":5090},[5091,5103,5108,5120,5125,5130,5139,5155,5160,5191,5196,5215,5219,5224,5228,5232,5238,5247,5251,5255,5261,5270,5274,5278,5293,5299,5308,5312,5315,5320,5324,5339,5343,5393,5398],{"type":797,"content":5092},[5093,5095,5101],{"text":5094,"type":801},"Training with a partner or boxing coach is one of the best ways to practice boxing techniques and target our weaknesses as boxers. Beyond the more well known practice of ",{"text":5096,"type":801,"marks":5097},"sparring",[5098],{"type":833,"attrs":5099},{"href":5100,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{"text":5102,"type":801},", we have other types of equipment used during partner training to help us hone in on specific components of our training while keeping both the trainer and striker safe.",{"type":797,"content":5104},[5105,5107],{"text":5106,"type":801},"In this article, we’ll break down the pros and cons of four (4) pieces of popular equipment used for partner boxing training: Focus Mitts, Striking Sticks, Pool Noodles, and Paddles.",{"type":809},{"type":811,"attrs":5109},{"id":5110,"body":5111},"087a35cc-5f86-4ee1-b7cb-d2c3ef2641c8",[5112],{"_uid":5113,"link":5114,"image":5116,"title":5118,"component":2273},"i-ddb92689-4899-4b46-992b-dd078f9b5c7f",{"id":7,"url":5115,"linktype":13,"fieldtype":14,"cached_url":5115},"https://youtu.be/194nrZ8yZPM",{"id":5117,"alt":5118,"name":7,"focus":48,"title":5118,"filename":5119,"copyright":7,"fieldtype":50},3452401,"Padwork: Boxing Mitts, Paddles, Noodles... What's the difference?","https://a.storyblok.com/f/115220/1244x700/6c5a76f18f/partner_training_tools_youtube_video.png",{"type":803,"attrs":5121,"content":5122},{"level":988},[5123],{"text":5124,"type":801},"Focus Mitts",{"type":803,"attrs":5126,"content":5127},{"level":805},[5128,5129],{"text":5023,"type":801},{"type":809},{"type":811,"attrs":5131},{"id":5110,"body":5132},[5133],{"_uid":5134,"image":5135,"component":823},"i-ea5eb48e-829b-4b22-8d54-1402f98e9ff7",{"id":5136,"alt":5137,"name":7,"focus":48,"title":5137,"filename":5138,"copyright":7,"fieldtype":50},3452263,"Focus Mitts For Partner Training","https://a.storyblok.com/f/115220/1380x700/ed20d9ddb1/focus_mitts.png",{"type":797,"content":5140},[5141,5147,5153],{"text":5142,"type":801,"marks":5143},"Focus mitts",[5144],{"type":833,"attrs":5145},{"href":5146,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{"text":5148,"type":801,"marks":5149},"  ",[5150],{"type":5151,"attrs":5152},"styled",{"class":7},{"text":5154,"type":801},"are small leather gloves that provide a target for striking that isn’t a partner’s face or body.",{"type":803,"attrs":5156,"content":5157},{"level":805},[5158],{"text":5159,"type":801},"How to Wear Focus Mitts",{"type":1854,"content":5161},[5162,5177],{"type":1857,"content":5163},[5164],{"type":797,"content":5165},[5166,5170,5175],{"text":5167,"type":801,"marks":5168},"Hold the mitts close. ",[5169],{"type":2404},{"text":5171,"type":801,"marks":5172}," ",[5173],{"type":5151,"attrs":5174},{"class":7},{"text":5176,"type":801},"Hold focus mitts at the level of your shoulders, and about shoulder-width apart. Don’t hold the mitts too wide -- keep them tight to your body so your partner’s punches hit the same spot.",{"type":1857,"content":5178},[5179],{"type":797,"content":5180},[5181,5185,5189],{"text":5182,"type":801,"marks":5183},"Allow for give. ",[5184],{"type":2404},{"text":5171,"type":801,"marks":5186},[5187],{"type":5151,"attrs":5188},{"class":7},{"text":5190,"type":801},"If your partner hits a little harder, give yourself just enough resistance to not hit yourself in the face.",{"type":803,"attrs":5192,"content":5193},{"level":805},[5194],{"text":5195,"type":801},"How to Train With Focus Mitts",{"type":797,"content":5197},[5198,5200,5204,5209,5213],{"text":5199,"type":801},"Have the person wearing the mitts call boxing punch combinations for the striker to throw to simulate movements they would make in a fight. Once you adapt to the timing and placement of the mitts, try incorporating head movement by mimicking counter punches, or check your striker by forcing them to block. ",{"text":5171,"type":801,"marks":5201},[5202],{"type":5151,"attrs":5203},{"class":7},{"text":5142,"type":801,"marks":5205},[5206],{"type":833,"attrs":5207},{"href":5208,"uuid":48,"anchor":48,"target":836,"linktype":48},"https://youtu.be/gqSS8DtBsoQ",{"text":5148,"type":801,"marks":5210},[5211],{"type":5151,"attrs":5212},{"class":7},{"text":5214,"type":801},"are also a great way to improve agility and train footwork.",{"type":797,"content":5216},[5217],{"text":5218,"type":801},"When you’re hitting mitts, it’s not about power. FightCamp Trainer Aaron Swenson says, “Save the power for the heavy bag or the punching shield. This is more about speed, accuracy, and timing.”",{"type":803,"attrs":5220,"content":5221},{"level":805},[5222],{"text":5223,"type":801},"How To Prevent Injuries From Focus Mitt Training",{"type":797,"content":5225},[5226],{"text":5227,"type":801},"It’s important to note that prolonged training with focus mitts can lead to tendonitis and other elbow injuries for the partner holding the mitts. This is caused by repeated impact on that part of the body. Minimizing resistance reduces the force hitting your elbow, and will help minimize the risk of a training-related injury.",{"type":797,"content":5229},[5230],{"text":5231,"type":801},"You can also protect yourself and your partner from elbow injuries by varying up the boxing equipment you use while training.",{"type":803,"attrs":5233,"content":5234},{"level":988},[5235,5237],{"text":5236,"type":801},"Striking Sticks",{"type":809},{"type":811,"attrs":5239},{"id":5110,"body":5240},[5241],{"_uid":5242,"image":5243,"component":823},"i-b8c1c3a7-a998-4a4f-9dce-14730ffdd31b",{"id":5244,"alt":5245,"name":7,"focus":48,"title":5245,"filename":5246,"copyright":7,"fieldtype":50},3452318,"Striking Sticks For Partner Boxing Training","https://a.storyblok.com/f/115220/1380x700/a1c539c0e6/striking_sticks.png",{"type":797,"content":5248},[5249],{"text":5250,"type":801},"During partner work, boxers will often have their partners use striking sticks as punch targets. Striking sticks are padded sticks that usually feature a handle on the bottom. They’re flexible, pliable, and less dense than focus mitts, offering excellent resistance. But striking sticks require extreme accuracy and can lead to injury if used incorrectly.",{"type":797,"content":5252},[5253],{"text":5254,"type":801},"“With striking sticks, you have to be accurate,” says FightCamp Trainer Flo Master. “They’re very small, so your striker really has to focus and be accurate. You cannot go too hard because if you miss and hit your striker, it will hurt.”",{"type":803,"attrs":5256,"content":5257},{"level":988},[5258,5260],{"text":5259,"type":801},"Pool Noodles",{"type":809},{"type":811,"attrs":5262},{"id":5110,"body":5263},[5264],{"_uid":5265,"image":5266,"component":823},"i-ccc0053d-933b-4a08-95b8-37edf24e9e7d",{"id":5267,"alt":5268,"name":7,"focus":48,"title":5268,"filename":5269,"copyright":7,"fieldtype":50},3452321,"Pool Noodles For Partner Training","https://a.storyblok.com/f/115220/1380x700/c01d21d8e6/pool_noodles.png",{"type":803,"attrs":5271,"content":5272},{"level":805},[5273],{"text":5043,"type":801},{"type":797,"content":5275},[5276],{"text":5277,"type":801},"Yes, yes, and yes! Here’s why…",{"type":797,"content":5279},[5280,5282,5286,5292],{"text":5281,"type":801},"Pool noodles are a soft and cheap alternative to striking sticks that actually come with additional benefits. With pool noodles, the striker can throw hard, realistic punches without the risk of injury. Partners can also swing pool noodles like punches or kicks to train the ",{"text":5171,"type":801,"marks":5283},[5284],{"type":5151,"attrs":5285},{"class":7},{"text":5287,"type":801,"marks":5288},"striker’s footwork",[5289],{"type":833,"attrs":5290},{"href":5291,"uuid":48,"anchor":48,"target":836,"linktype":48},"https://youtu.be/xgQDC6AgeRI",{"text":917,"type":801},{"type":803,"attrs":5294,"content":5295},{"level":988},[5296,5298],{"text":5297,"type":801},"Paddles",{"type":809},{"type":811,"attrs":5300},{"id":5110,"body":5301},[5302],{"_uid":5303,"image":5304,"component":823},"i-f00a0c47-4970-4973-b899-3568653ca14b",{"id":5305,"alt":5306,"name":7,"focus":48,"title":5306,"filename":5307,"copyright":7,"fieldtype":50},3452268,"Paddles For Partner Boxing Training","https://a.storyblok.com/f/115220/1380x700/d169177018/paddles.png",{"type":803,"attrs":5309,"content":5310},{"level":805},[5311],{"text":5047,"type":801},{"type":797,"content":5313},[5314],{"text":5046,"type":801},{"type":803,"attrs":5316,"content":5317},{"level":805},[5318],{"text":5319,"type":801},"Why You Should Incorporate Paddles Into Your Boxing Training",{"type":797,"content":5321},[5322],{"text":5323,"type":801},"Paddles are a great piece of equipment to train distance management in boxing. Paddles can also help improve a striker’s flow and range. Lightweight and easy to hit, they extend the trainer’s reach, giving trainers the range to strike from almost anywhere and help their fighters work on self defense.",{"type":797,"content":5325},[5326,5328,5332,5338],{"text":5327,"type":801},"With zero impact pressure, fighters and trainers can use paddles to work on faster, softer punches to develop speed and accuracy in boxing fights. You can even incorporate Kickboxing or Muay Thai elements into your partner training without introducing ",{"text":5171,"type":801,"marks":5329},[5330],{"type":5151,"attrs":5331},{"class":7},{"text":5333,"type":801,"marks":5334},"risk of injury",[5335],{"type":833,"attrs":5336},{"href":5337,"uuid":48,"anchor":48,"target":836,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{"text":917,"type":801},{"type":797,"content":5340},[5341],{"text":5342,"type":801},"While there are many ways to incorporate paddles into drills, FightCamp Trainers suggest using them sparingly and incorporating them into a well-rounded training routine that incorporates focus mitts and pool noodles, as well.",{"type":797,"content":5344},[5345,5347,5351,5356,5360,5362,5366,5371,5375,5377,5381,5387,5391],{"text":5346,"type":801},"For more ideas on equipment to incorporate these pieces of equipment into your solo or partner training, get started with ",{"text":5171,"type":801,"marks":5348},[5349],{"type":5151,"attrs":5350},{"class":7},{"text":997,"type":801,"marks":5352},[5353],{"type":833,"attrs":5354},{"href":5355,"uuid":48,"anchor":48,"target":836,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":5148,"type":801,"marks":5357},[5358],{"type":5151,"attrs":5359},{"class":7},{"text":5361,"type":801},"and visit the ",{"text":5171,"type":801,"marks":5363},[5364],{"type":5151,"attrs":5365},{"class":7},{"text":5367,"type":801,"marks":5368},"FightCamp Blog",[5369],{"type":833,"attrs":5370},{"href":3099,"uuid":48,"anchor":48,"target":836,"linktype":48},{"text":5148,"type":801,"marks":5372},[5373],{"type":5151,"attrs":5374},{"class":7},{"text":5376,"type":801},"or ",{"text":5171,"type":801,"marks":5378},[5379],{"type":5151,"attrs":5380},{"class":7},{"text":5382,"type":801,"marks":5383},"subscribe",[5384],{"type":833,"attrs":5385},{"href":5386,"uuid":48,"anchor":48,"target":836,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":5148,"type":801,"marks":5388},[5389],{"type":5151,"attrs":5390},{"class":7},{"text":5392,"type":801},"to the FightCamp YouTube Channel for all of the best at-home workouts and training tips.",{"type":803,"attrs":5394,"content":5395},{"level":805},[5396],{"text":5397,"type":801},"Related Articles",{"type":797,"content":5399},[5400,5405,5406,5411,5412,5418,5419],{"text":5401,"type":801,"marks":5402},"How To Start Sparring: Beginner Boxing Tips & Drills",[5403],{"type":833,"attrs":5404},{"href":5100,"uuid":48,"anchor":48,"target":836,"linktype":13},{"type":809},{"text":5407,"type":801,"marks":5408},"Jazz Up Your Heavy Bag With Household 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skills.",{"id":5437,"alt":5011,"name":7,"focus":48,"title":5011,"filename":5438,"copyright":7,"fieldtype":50},3451980,"https://a.storyblok.com/f/115220/2400x990/3f208981f3/partner-training-with-boxing-mitts-pool-noodles-paddles.png",[],"partner-training-with-boxing-mitts-pool-noodles-paddles","blogs/partner-training-with-boxing-mitts-pool-noodles-paddles",-2830,[1026],"93b4587f-f959-4823-9efb-d1393ad53e4c","2022-01-04T02:29:00.000Z",[],["Reactive",5448],{"name":5449,"created_at":5450,"published_at":5451,"updated_at":5452,"id":5453,"uuid":5454,"content":5455,"slug":5449,"full_slug":5488,"sort_by_date":48,"position":55,"tag_list":5489,"is_startpage":9,"parent_id":5490,"meta_data":48,"group_id":5491,"first_published_at":5492,"release_id":48,"lang":60,"path":5493,"alternates":5494,"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":5456,"component":5457,"meta_info":5458,"custom_content_list":5462},"fc155cc9-2898-4453-bdc9-e58ebe86f036","blog_page",{"_uid":5459,"title":5460,"plugin":43,"description":5461},"dbaa8f72-5636-4560-bbf6-9ef471624d84","FightCamp | Blog","FightCamp is your ultimate resource for boxing and kickboxing workouts, wellness tips, equipment reviews, and fight news.",[5463,5468,5473,5478],{"_uid":5464,"label":5465,"value":5466,"dev_id":5467,"component":801},"4adf8768-5b57-4210-ac7b-704bb16b9ec5","Email Signup Title","Get Instant Access","hub.topic.email.title",{"_uid":5469,"label":5470,"value":5471,"dev_id":5472,"component":801},"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":5474,"label":5475,"value":5476,"dev_id":5477,"component":801},"812bea07-fcee-46f8-b073-666e5855861f","Email Signup Button Text","Sign Me 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