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You may find that sand training is more challenging than standard exercises as it requires your body to put more effort into each movement.","Can you exercise on the beach?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"3d50a025-1c7b-422a-a65e-e6608f4feed1","Drop into a fighting stance with your hands raised in a guard. Throw jabs, crosses, hooks, and uppercuts randomly, aiming wherever an opponent would be. Constantly move around and practice slips and rolls if you know the movement. Continue for 30 seconds","Full Body Beach Workout: Round 1 - Shadowboxing (30 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"566f02eb-ffae-4172-b5ee-77b6c0f8e55b","From a standing position, drop down into a push up position with your thighs and lower legs touching the ground. Quickly hop to your feet and jump into the air with your arms extended above your head. Repeat for 30 seconds","Full Body Beach Workout: Round 1 - Sprawls (30 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"680934b4-31bd-42b1-874e-aae69082186d","Stand straight up with your feet a little further than shoulder-width apart. Drop down into a squat position and immediately launch into a jump when you reach the bottom of your squat. Once your feet hit the ground, drop into another squat and repeat for 30 seconds","Full Body Beach Workout: Round 2 - Squat Jumps (30 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"6a7d268d-17ba-4c72-88c0-0b171555ae52","Drop into a squat position. Move your hips in circles as if you were dancing, making sure that you don’t rise up out of your squat position and your hips stay low. Continue for 30 seconds","Full Body Beach Workout: Round 2 - Squat Groove or Hold (30 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"c2775166-25c5-49b0-972b-7450c4af8532","Drop down onto all fours with only the bottoms of your feet and hands touching the sand. Crawl forward, one leg after the other for about five feet before turning in the other direction. To work your hamstrings more, push your glutes into the air and keep your legs almost fully extended. Continue for 30 seconds","Full Body Beach Workout: Round 3 - Bear Crawl (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"c7449d8b-1536-4677-9ee4-6beaeb342f4a","Sit on the ground with your legs fully extended. Tilt backwards while raising both legs (still fully extended) off of the ground. For balance, reach your arms out to the side. Hold for 30 seconds and release","Full Body Beach Workout: Round 3 - V-Up Hold (30 seconds)",{"_uid":696,"answer":697,"question":698,"component":670},"20a00255-da59-47b9-9a33-a41856e293e5","Yes, absolutely. The resistance of sand can make an exercise harder, but more effective.","Are sand workouts good?",{"_uid":700,"answer":701,"question":702,"component":670},"3212cd06-63e4-46a1-abd0-4578ec710cac","Working out on the sand has a number of added benefits for your training. The sand creates more resistance which forces your muscles and body to work harder. Additionally, you will need to use other muscles that you may not used to be using in your typical training.","What are the benefits of a sand workout?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":704,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":735,"full_slug":736,"sort_by_date":48,"position":113,"tag_list":737,"is_startpage":9,"parent_id":738,"meta_data":48,"group_id":739,"first_published_at":740,"release_id":48,"lang":60,"path":48,"alternates":741,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":726,"_uid":727,"name":719,"photo":728,"component":732,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":733,"social_link_linkedin":7,"social_link_instagram":734,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":729,"alt":719,"name":730,"focus":48,"title":719,"filename":731,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":743,"content":744},"doc",[745,751,776,785,799,804,808,815,825,841,925,931,940,944,964,973,978,983,987,993,1002,1006,1026,1032,1041,1045,1064,1068,1073,1077,1083,1092,1096,1100,1125,1131,1140,1160,1164,1190,1194,1198,1244,1249],{"type":746,"content":747},"paragraph",[748],{"text":749,"type":750},"On vacation and looking to get some exercise in? This 10-minute summer travel workout will get your blood pumping and keep your body in shape while on the go, especially if you’re at the beach on the sand!","text",{"type":746,"content":752},[753,755,761,769,774],{"text":754,"type":750},"The following full body beach workout consists of three rounds with one minute breaks in between. People often ask, can you exercise on the beach? and the answer is, of course! You may find that sand training is more challenging than standard exercises as it requires your body to put more effort into each movement. This routine is perfect if you have access to a beach, but even if you don’t, you can still do it at home or on the go with no equipment needed. As with any workout, we recommend ",{"text":756,"type":750,"marks":757}," ",[758],{"type":759,"attrs":760},"styled",{"class":7},{"text":762,"type":750,"marks":763},"warming up",[764],{"type":765,"attrs":766},"link",{"href":767,"uuid":48,"anchor":48,"target":768,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/9-best-upper-body-mobility-stretches-for-peak-performance","_blank",{"text":770,"type":750,"marks":771},"  ",[772],{"type":759,"attrs":773},{"class":7},{"text":775,"type":750},"first so that your body is ready to move.",{"type":777,"attrs":778,"content":780},"heading",{"level":779},2,[781,783],{"text":782,"type":750},"Full Body Beach Workout",{"type":784},"hard_break",{"type":786,"attrs":787},"blok",{"id":788,"body":789},"7ea757ed-7224-4c59-ae02-45766c6ab1e0",[790],{"_uid":791,"link":792,"image":794,"title":796,"component":798},"i-49a010a5-947b-4842-8d86-f565090f44cf",{"id":7,"url":793,"linktype":13,"fieldtype":14,"cached_url":793},"https://youtu.be/vUQOAXuI4K0",{"id":795,"alt":796,"name":7,"focus":48,"title":796,"filename":797,"copyright":7,"fieldtype":50},3393995,"10 Min Full Body Sand Workout | Summer Training","https://a.storyblok.com/f/115220/1244x700/7607008446/10-minute-full-body-workout-youtube_video.jpg","image_video_link",{"type":777,"attrs":800,"content":801},{"level":779},[802],{"text":803,"type":750},"Round 1 (2 minutes)",{"type":746,"content":805},[806],{"text":807,"type":750},"Perform each of the two (2) exercises below in 30 second increments for two (2) minutes.",{"type":777,"attrs":809,"content":811},{"level":810},3,[812,814],{"text":813,"type":750},"Exercise 1: Shadowboxing",{"type":784},{"type":786,"attrs":816},{"id":788,"body":817},[818],{"_uid":819,"image":820,"component":824},"i-bed0135c-4df2-46d1-9773-c89026e451e0",{"id":821,"alt":822,"name":7,"focus":48,"title":822,"filename":823,"copyright":7,"fieldtype":50},3393824,"Flo Master Shadowboxing","https://a.storyblok.com/f/115220/1380x700/0b09e7066f/shadowboxing.jpg","content_image",{"type":746,"content":826},[827,829,833,839],{"text":828,"type":750},"The first exercise of this round is ",{"text":756,"type":750,"marks":830},[831],{"type":759,"attrs":832},{"class":7},{"text":834,"type":750,"marks":835},"shadowboxing",[836],{"type":765,"attrs":837},{"href":838,"uuid":48,"anchor":48,"target":768,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":840,"type":750},". Here’s how to get started:",{"type":842,"content":843},"bullet_list",[844,851,897,919],{"type":845,"content":846},"list_item",[847],{"type":746,"content":848},[849],{"text":850,"type":750},"Drop into a fighting stance with your hands raised in a guard",{"type":845,"content":852},[853],{"type":746,"content":854},[855,857,861,867,869,873,879,881,885,891,895],{"text":856,"type":750},"Throw ",{"text":756,"type":750,"marks":858},[859],{"type":759,"attrs":860},{"class":7},{"text":862,"type":750,"marks":863},"jabs",[864],{"type":765,"attrs":865},{"href":866,"uuid":48,"anchor":48,"target":768,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{"text":868,"type":750},", crosses, ",{"text":756,"type":750,"marks":870},[871],{"type":759,"attrs":872},{"class":7},{"text":874,"type":750,"marks":875},"hooks",[876],{"type":765,"attrs":877},{"href":878,"uuid":48,"anchor":48,"target":768,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-lead-hook",{"text":880,"type":750},", and ",{"text":756,"type":750,"marks":882},[883],{"type":759,"attrs":884},{"class":7},{"text":886,"type":750,"marks":887},"uppercuts",[888],{"type":765,"attrs":889},{"href":890,"uuid":48,"anchor":48,"target":768,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-proper-uppercut",{"text":770,"type":750,"marks":892},[893],{"type":759,"attrs":894},{"class":7},{"text":896,"type":750},"randomly, aiming wherever an opponent would be",{"type":845,"content":898},[899],{"type":746,"content":900},[901,903,907,913,917],{"text":902,"type":750},"Constantly move around and practice ",{"text":756,"type":750,"marks":904},[905],{"type":759,"attrs":906},{"class":7},{"text":908,"type":750,"marks":909},"slips",[910],{"type":765,"attrs":911},{"href":912,"uuid":48,"anchor":48,"target":768,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-movement-and-footwork-training-slip-rope-drill",{"text":770,"type":750,"marks":914},[915],{"type":759,"attrs":916},{"class":7},{"text":918,"type":750},"and rolls if you know the movement",{"type":845,"content":920},[921],{"type":746,"content":922},[923],{"text":924,"type":750},"Continue for 30 seconds",{"type":777,"attrs":926,"content":927},{"level":810},[928,930],{"text":929,"type":750},"Exercise 2: Sprawls",{"type":784},{"type":786,"attrs":932},{"id":788,"body":933},[934],{"_uid":935,"image":936,"component":824},"i-1355a4ae-eecd-466e-84db-b94de029a797",{"id":937,"alt":938,"name":7,"focus":48,"title":938,"filename":939,"copyright":7,"fieldtype":50},3393838,"Flo Master Doing Sprawls","https://a.storyblok.com/f/115220/1380x700/0cfa870949/sprawls.jpg",{"type":746,"content":941},[942],{"text":943,"type":750},"While similar to burpees, sprawls are done slightly differently. Here’s how:",{"type":842,"content":945},[946,952,958],{"type":845,"content":947},[948],{"type":746,"content":949},[950],{"text":951,"type":750},"From a standing position, drop down into a push up position with your thighs and lower legs touching the ground",{"type":845,"content":953},[954],{"type":746,"content":955},[956],{"text":957,"type":750},"Quickly hop to your feet and jump into the air with your arms extended above your head",{"type":845,"content":959},[960],{"type":746,"content":961},[962],{"text":963,"type":750},"Repeat for 30 seconds",{"type":746,"content":965},[966,971],{"text":967,"type":750,"marks":968},"Key points",[969],{"type":970},"bold",{"text":972,"type":750},": When shadowboxing, focus on pacing your breathing and working your technique. When doing sprawls, be sure that your feet are leaving the ground when you jump in the air.",{"type":777,"attrs":974,"content":975},{"level":810},[976],{"text":977,"type":750},"Rest (1 minute)",{"type":777,"attrs":979,"content":980},{"level":779},[981],{"text":982,"type":750},"Round 2",{"type":746,"content":984},[985],{"text":986,"type":750},"For round two, you will perform 30 seconds of squat jumps followed by 30 seconds of squat grooves or holds. Repeat twice more before allowing yourself one minute of rest before the third round.",{"type":777,"attrs":988,"content":989},{"level":810},[990,992],{"text":991,"type":750},"Exercise 1: Squat Jumps",{"type":784},{"type":786,"attrs":994},{"id":788,"body":995},[996],{"_uid":997,"image":998,"component":824},"i-c0c45612-8d80-4774-a002-c332e6c3611a",{"id":999,"alt":1000,"name":7,"focus":48,"title":1000,"filename":1001,"copyright":7,"fieldtype":50},3393849,"Flo Master Doing Squat Jumps","https://a.storyblok.com/f/115220/1380x700/727a874f70/squat_jumps.jpg",{"type":746,"content":1003},[1004],{"text":1005,"type":750},"To perform a squat jump:",{"type":842,"content":1007},[1008,1014,1020],{"type":845,"content":1009},[1010],{"type":746,"content":1011},[1012],{"text":1013,"type":750},"Stand straight up with your feet a little further than shoulder-width apart",{"type":845,"content":1015},[1016],{"type":746,"content":1017},[1018],{"text":1019,"type":750},"Drop down into a squat position and immediately launch into a jump when you reach the bottom of your squat",{"type":845,"content":1021},[1022],{"type":746,"content":1023},[1024],{"text":1025,"type":750},"Once your feet hit the ground, drop into another squat and repeat for 30 seconds",{"type":777,"attrs":1027,"content":1028},{"level":810},[1029,1031],{"text":1030,"type":750},"Exercise 2: Squat Groove or Hold",{"type":784},{"type":786,"attrs":1033},{"id":788,"body":1034},[1035],{"_uid":1036,"image":1037,"component":824},"i-5fef1271-74af-4d40-9ac0-34cf3d90084b",{"id":1038,"alt":1039,"name":7,"focus":48,"title":1039,"filename":1040,"copyright":7,"fieldtype":50},3393862,"Flo Master Doing Squat Grooves","https://a.storyblok.com/f/115220/1380x700/02a8fcc04e/squat_grooves.jpg",{"type":746,"content":1042},[1043],{"text":1044,"type":750},"For those who prefer a stationary exercise, simply drop into a squat position and hold for the allotted time. To perform a squat groove:",{"type":842,"content":1046},[1047,1053,1059],{"type":845,"content":1048},[1049],{"type":746,"content":1050},[1051],{"text":1052,"type":750},"Drop into a squat position",{"type":845,"content":1054},[1055],{"type":746,"content":1056},[1057],{"text":1058,"type":750},"Move your hips in circles as if you were dancing, making sure that you don’t rise up out of your squat position and your hips stay low",{"type":845,"content":1060},[1061],{"type":746,"content":1062},[1063],{"text":924,"type":750},{"type":777,"attrs":1065,"content":1066},{"level":810},[1067],{"text":977,"type":750},{"type":777,"attrs":1069,"content":1070},{"level":779},[1071],{"text":1072,"type":750},"Round 3",{"type":746,"content":1074},[1075],{"text":1076,"type":750},"For this last round, perform bear crawls for 30 seconds before moving directly to 30 seconds of V-Up holds. Repeat the sequence twice.",{"type":777,"attrs":1078,"content":1079},{"level":810},[1080,1082],{"text":1081,"type":750},"Exercise 1: Bear Crawl",{"type":784},{"type":786,"attrs":1084},{"id":788,"body":1085},[1086],{"_uid":1087,"image":1088,"component":824},"i-1743510c-6631-437c-827b-eb06eb62b6d2",{"id":1089,"alt":1090,"name":7,"focus":48,"title":1090,"filename":1091,"copyright":7,"fieldtype":50},3393875,"Flo Master Doing Bear Crawls","https://a.storyblok.com/f/115220/1380x700/33d6a6bd0c/bear_crawls.jpg",{"type":746,"content":1093},[1094],{"text":1095,"type":750},"Many people often wonder, are sand workouts good? or what are the benefits of training on sand? Exercises like the bear crawl take advantage of the sand. The resistance of sand can make an exercise like the bear crawl much harder but also more effective.",{"type":746,"content":1097},[1098],{"text":1099,"type":750},"Here’s how to perform the movement:",{"type":842,"content":1101},[1102,1108,1114,1120],{"type":845,"content":1103},[1104],{"type":746,"content":1105},[1106],{"text":1107,"type":750},"Drop down onto all fours with only the bottoms of your feet and hands touching the sand",{"type":845,"content":1109},[1110],{"type":746,"content":1111},[1112],{"text":1113,"type":750},"Crawl forward, one leg after the other for about five feet before turning in the other direction",{"type":845,"content":1115},[1116],{"type":746,"content":1117},[1118],{"text":1119,"type":750},"To work your hamstrings more, push your glutes into the air and keep your legs almost fully extended",{"type":845,"content":1121},[1122],{"type":746,"content":1123},[1124],{"text":924,"type":750},{"type":777,"attrs":1126,"content":1127},{"level":810},[1128,1130],{"text":1129,"type":750},"Exercise 2: V-Up Hold",{"type":784},{"type":786,"attrs":1132},{"id":788,"body":1133},[1134],{"_uid":1135,"image":1136,"component":824},"i-e06f615c-84c6-4920-b9de-5fb65ba79999",{"id":1137,"alt":1138,"name":7,"focus":48,"title":1138,"filename":1139,"copyright":7,"fieldtype":50},3393890,"Flo Master Doing V-Up Holds","https://a.storyblok.com/f/115220/1380x700/a815efb070/v-up_holds.jpg",{"type":746,"content":1141},[1142,1144,1148,1154,1158],{"text":1143,"type":750},"The V-Up hold is a fantastic ",{"text":756,"type":750,"marks":1145},[1146],{"type":759,"attrs":1147},{"class":7},{"text":1149,"type":750,"marks":1150},"core",[1151],{"type":765,"attrs":1152},{"href":1153,"uuid":48,"anchor":48,"target":768,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/6-pack-abs-in-10-minutes-core-workout",{"text":770,"type":750,"marks":1155},[1156],{"type":759,"attrs":1157},{"class":7},{"text":1159,"type":750},"exercise that is sure to have your abs burning.",{"type":746,"content":1161},[1162],{"text":1163,"type":750},"Here’s how it’s done:",{"type":842,"content":1165},[1166,1172,1178,1184],{"type":845,"content":1167},[1168],{"type":746,"content":1169},[1170],{"text":1171,"type":750},"Sit on the ground with your legs fully extended",{"type":845,"content":1173},[1174],{"type":746,"content":1175},[1176],{"text":1177,"type":750},"Tilt backward while raising both legs (still fully extended) off of the ground",{"type":845,"content":1179},[1180],{"type":746,"content":1181},[1182],{"text":1183,"type":750},"For balance, reach your arms out to the side",{"type":845,"content":1185},[1186],{"type":746,"content":1187},[1188],{"text":1189,"type":750},"Hold for 30 seconds and release",{"type":746,"content":1191},[1192],{"text":1193,"type":750},"Congratulations--you have completed 10 minutes of an intense three-round summer workout! Take some time to focus on your breathing and bring your heart rate down.",{"type":746,"content":1195},[1196],{"text":1197,"type":750},"Working out in sand offers a special type of resistance that forces every muscle in your body to work harder and challenge your body in new ways, making it the perfect routine to add to your boxing training. As FightCamp Trainer Flo Master says, “Train smarter, rather than harder” and you’ll start to see the results of your hard work.",{"type":746,"content":1199},[1200,1202,1206,1212,1216,1222,1226,1228,1232,1238,1242],{"text":1201,"type":750},"Enjoyed this workout? Visit the ",{"text":756,"type":750,"marks":1203},[1204],{"type":759,"attrs":1205},{"class":7},{"text":1207,"type":750,"marks":1208},"FightCamp",[1209],{"type":765,"attrs":1210},{"href":1211,"uuid":48,"anchor":48,"target":768,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":770,"type":750,"marks":1213},[1214],{"type":759,"attrs":1215},{"class":7},{"text":1217,"type":750,"marks":1218},"YouTube channel",[1219],{"type":765,"attrs":1220},{"href":1221,"uuid":48,"anchor":48,"target":768,"linktype":48},"https://bit.ly/3oYefXf",{"text":770,"type":750,"marks":1223},[1224],{"type":759,"attrs":1225},{"class":7},{"text":1227,"type":750},"and ",{"text":756,"type":750,"marks":1229},[1230],{"type":759,"attrs":1231},{"class":7},{"text":1233,"type":750,"marks":1234},"blog",[1235],{"type":765,"attrs":1236},{"href":1237,"uuid":48,"anchor":48,"target":768,"linktype":48},"https://blog.joinfightcamp.com/",{"text":770,"type":750,"marks":1239},[1240],{"type":759,"attrs":1241},{"class":7},{"text":1243,"type":750},"for more boxing and kickboxing workouts, training, and tutorials.",{"type":777,"attrs":1245,"content":1246},{"level":810},[1247],{"text":1248,"type":750},"Related Articles",{"type":746,"content":1250},[1251,1257,1258,1264,1265,1271,1272,1278,1279],{"text":1252,"type":750,"marks":1253},"3-Month Summer Body Workout Plan For Women: Month 1",[1254],{"type":765,"attrs":1255},{"href":1256,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":784},{"text":1259,"type":750,"marks":1260},"QUICK 15-Minute Summer Workout Routine",[1261],{"type":765,"attrs":1262},{"href":1263,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":784},{"text":1266,"type":750,"marks":1267},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1268],{"type":765,"attrs":1269},{"href":1270,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{"type":784},{"text":1273,"type":750,"marks":1274},"HIIT: Get In Shape With a 10-Minute Daily Workout",[1275],{"type":765,"attrs":1276},{"href":1277,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{"type":784},{"text":1280,"type":750,"marks":1281},"(8) BEST Arm Toning Exercises For Summer",[1282],{"type":765,"attrs":1283},{"href":1284,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-best-arm-toning-exercises-for-summer",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1286,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1291,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1292,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1287,"component":118,"meta_info":1288,"meta_title":7,"block_image":1289,"cover_image":1290,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-07-15 00:00","article",{"_uid":1296,"title":657,"plugin":43,"description":1297},"1b316fcc-74a9-4656-b753-0bb53cf2bb73","Build your strength in the sand with this 3 round full-body beach workout. No equipment needed for these bodyweight exercises, perfect for all training levels.",{"id":1299,"alt":1300,"name":7,"focus":48,"title":1300,"filename":1301,"copyright":7,"fieldtype":50},3469893,"10 Minute Full-Body Beach Workout","https://a.storyblok.com/f/115220/2400x990/35f141f3eb/10-minute-full-body-beach-workout.png",[],[],"10-minute-full-body-beach-workout","blogs/10-minute-full-body-beach-workout",-880,[],60887917,"7422bf7e-9cf4-4eb8-8bf5-64e190fc7c4b","2021-07-15T12:37:00.000Z",[],["Reactive",1313],[1314,1499,1720,1950,2190,2568],{"name":1315,"created_at":1316,"published_at":1317,"updated_at":1318,"id":1319,"uuid":1320,"content":1321,"slug":1491,"full_slug":1492,"sort_by_date":48,"position":1493,"tag_list":1494,"is_startpage":9,"parent_id":1308,"meta_data":48,"group_id":1496,"first_published_at":1317,"release_id":48,"lang":60,"path":1497,"alternates":1498,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1322,"faqs":1323,"title":1315,"topic":1332,"author":1347,"content":1348,"category":1472,"schedule":1480,"component":1294,"meta_info":1481,"cover_image":1485,"description":1489,"contributors":1490},"c6387572-343f-40bf-8172-852035367c90",[1324,1328],{"_uid":1325,"answer":1326,"question":1327,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1329,"answer":1330,"question":1331,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1333,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1345,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1346,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1334,"component":39,"meta_info":1342,"block_image":1343,"cover_image":1344,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1335,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1340,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1341,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1336,"component":118,"meta_info":1337,"meta_title":7,"block_image":1338,"cover_image":1339,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":743,"content":1349},[1350,1355,1358,1363,1368,1372,1377,1381,1386,1399,1404,1417,1422,1426,1431,1442,1447,1451,1456,1468],{"type":777,"attrs":1351,"content":1352},{"level":779},[1353],{"text":1354,"type":750},"Boxing Gym Culture",{"type":746,"content":1356},[1357],{"text":1330,"type":750},{"type":777,"attrs":1359,"content":1360},{"level":779},[1361],{"text":1362,"type":750},"What Are the Basic Boxing Gym Rules? ",{"type":777,"attrs":1364,"content":1365},{"level":810},[1366],{"text":1367,"type":750},"Yes Coach, No Coach",{"type":746,"content":1369},[1370],{"text":1371,"type":750},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":777,"attrs":1373,"content":1374},{"level":810},[1375],{"text":1376,"type":750},"Sharing is Caring",{"type":746,"content":1378},[1379],{"text":1380,"type":750},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":777,"attrs":1382,"content":1383},{"level":810},[1384],{"text":1385,"type":750},"Keep it Clean",{"type":746,"content":1387},[1388,1390,1397],{"text":1389,"type":750},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1391,"type":750,"marks":1392},"clean it off.",[1393],{"type":765,"attrs":1394},{"href":1395,"uuid":48,"anchor":48,"custom":1396,"target":768,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1398,"type":750}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":777,"attrs":1400,"content":1401},{"level":810},[1402],{"text":1403,"type":750},"No Killers in Sparring",{"type":746,"content":1405},[1406,1408,1415],{"text":1407,"type":750},"In most boxing gym workouts you will find yourself ",{"text":1409,"type":750,"marks":1410},"sparring",[1411],{"type":765,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"custom":1414,"target":768,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1416,"type":750},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":777,"attrs":1418,"content":1419},{"level":810},[1420],{"text":1421,"type":750},"Don’t Dump Your Weights",{"type":746,"content":1423},[1424],{"text":1425,"type":750},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":777,"attrs":1427,"content":1428},{"level":810},[1429],{"text":1430,"type":750},"Leave the Weightcut Fighter Alone",{"type":746,"content":1432},[1433,1435,1440],{"text":1434,"type":750},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1436,"type":750,"marks":1437},"leave them alone.",[1438],{"type":1439},"italic",{"text":1441,"type":750}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":777,"attrs":1443,"content":1444},{"level":810},[1445],{"text":1446,"type":750},"The Golden Rule",{"type":746,"content":1448},[1449],{"text":1450,"type":750},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":777,"attrs":1452,"content":1453},{"level":779},[1454],{"text":1455,"type":750},"Train Like a Fighter",{"type":746,"content":1457},[1458,1460,1466],{"text":1459,"type":750},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1207,"type":750,"marks":1461},[1462],{"type":765,"attrs":1463},{"href":1464,"uuid":48,"anchor":48,"custom":1465,"target":768,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1467,"type":750}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":746,"content":1469},[1470],{"text":1471,"type":750},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1473,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1478,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1479,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1474,"component":118,"meta_info":1475,"meta_title":7,"block_image":1476,"cover_image":1477,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1482,"title":1483,"plugin":43,"description":1484},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1486,"alt":1487,"name":7,"focus":7,"title":1487,"filename":1488,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1495],"featured","152c44bd-8810-4b32-b4c4-49120ce2eef4","training/{{story.slug}}",[],{"name":1500,"created_at":1501,"published_at":1502,"updated_at":1503,"id":1504,"uuid":1505,"content":1506,"slug":1714,"full_slug":1715,"sort_by_date":48,"position":1716,"tag_list":1717,"is_startpage":9,"parent_id":1308,"meta_data":48,"group_id":1718,"first_published_at":1502,"release_id":48,"lang":60,"path":1497,"alternates":1719,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1507,"faqs":1508,"title":1500,"topic":1525,"author":1540,"content":1541,"category":1695,"schedule":1703,"component":1294,"meta_info":1704,"cover_image":1708,"description":1712,"contributors":1713},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1509,1513,1517,1521],{"_uid":1510,"answer":1511,"question":1512,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1514,"answer":1515,"question":1516,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1518,"answer":1519,"question":1520,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1522,"answer":1523,"question":1524,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1526,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1538,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1539,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1527,"component":39,"meta_info":1535,"block_image":1536,"cover_image":1537,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1528,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1533,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1534,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1529,"component":118,"meta_info":1530,"meta_title":7,"block_image":1531,"cover_image":1532,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":743,"content":1542},[1543,1547,1562,1566,1571,1574,1579,1584,1588,1593,1597,1602,1606,1611,1615,1620,1634,1638,1642,1646,1650,1655,1659,1673,1677,1681,1691],{"type":746,"content":1544},[1545],{"text":1546,"type":750},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":746,"content":1548},[1549,1551,1560],{"text":1550,"type":750},"Running for boxers is a critical element of ",{"text":1552,"type":750,"marks":1553},"roadwork drills",[1554,1558],{"type":765,"attrs":1555},{"href":1556,"uuid":48,"anchor":48,"custom":1557,"target":768,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1559},"underline",{"text":1561,"type":750}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":746,"content":1563},[1564],{"text":1565,"type":750},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":777,"attrs":1567,"content":1568},{"level":779},[1569],{"text":1570,"type":750},"Is Running Good for Boxing?",{"type":746,"content":1572},[1573],{"text":1511,"type":750},{"type":777,"attrs":1575,"content":1576},{"level":779},[1577],{"text":1578,"type":750},"Benefits of Running for Boxers",{"type":777,"attrs":1580,"content":1581},{"level":810},[1582],{"text":1583,"type":750},"Builds Endurance & Stamina",{"type":746,"content":1585},[1586],{"text":1587,"type":750},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":777,"attrs":1589,"content":1590},{"level":810},[1591],{"text":1592,"type":750},"Improves Cardiovascular System",{"type":746,"content":1594},[1595],{"text":1596,"type":750},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":777,"attrs":1598,"content":1599},{"level":810},[1600],{"text":1601,"type":750},"Strengthens Lower Body",{"type":746,"content":1603},[1604],{"text":1605,"type":750},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":777,"attrs":1607,"content":1608},{"level":810},[1609],{"text":1610,"type":750},"Teaches Discipline",{"type":746,"content":1612},[1613],{"text":1614,"type":750},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":777,"attrs":1616,"content":1617},{"level":810},[1618],{"text":1619,"type":750},"Enhances Mental Clarity",{"type":746,"content":1621},[1622,1624,1632],{"text":1623,"type":750},"Much like boxing, running can be a form of ",{"text":1625,"type":750,"marks":1626},"meditative movement",[1627,1631],{"type":765,"attrs":1628},{"href":1629,"uuid":48,"anchor":48,"custom":1630,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1559},{"text":1633,"type":750}," that clears your head and focuses your mind.",{"type":777,"attrs":1635,"content":1636},{"level":779},[1637],{"text":1520,"type":750},{"type":746,"content":1639},[1640],{"text":1641,"type":750},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":746,"content":1643},[1644],{"text":1645,"type":750},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":746,"content":1647},[1648],{"text":1649,"type":750},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":777,"attrs":1651,"content":1652},{"level":779},[1653],{"text":1654,"type":750},"How Long Should I Be Running for Boxing?",{"type":746,"content":1656},[1657],{"text":1658,"type":750},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":746,"content":1660},[1661,1663,1671],{"text":1662,"type":750},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1664,"type":750,"marks":1665},"10 minutes of running",[1666,1670],{"type":765,"attrs":1667},{"href":1668,"uuid":48,"anchor":48,"custom":1669,"target":768,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1559},{"text":1672,"type":750}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":746,"content":1674},[1675],{"text":1676,"type":750},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":777,"attrs":1678,"content":1679},{"level":779},[1680],{"text":1455,"type":750},{"type":746,"content":1682},[1683,1684,1690],{"text":1459,"type":750},{"text":1207,"type":750,"marks":1685},[1686,1689],{"type":765,"attrs":1687},{"href":1464,"uuid":48,"anchor":48,"custom":1688,"target":768,"linktype":13},{},{"type":1559},{"text":1467,"type":750},{"type":746,"content":1692},[1693],{"text":1694,"type":750},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1696,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1701,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1702,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1697,"component":118,"meta_info":1698,"meta_title":7,"block_image":1699,"cover_image":1700,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1705,"title":1706,"plugin":43,"description":1707},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1709,"alt":1710,"name":7,"focus":7,"title":1710,"filename":1711,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1495],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1721,"created_at":1722,"published_at":1723,"updated_at":1724,"id":1725,"uuid":1726,"content":1727,"slug":1943,"full_slug":1944,"sort_by_date":48,"position":1945,"tag_list":1946,"is_startpage":9,"parent_id":1308,"meta_data":48,"group_id":1947,"first_published_at":1948,"release_id":48,"lang":60,"path":1497,"alternates":1949,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1728,"faqs":1729,"title":1721,"topic":1746,"author":1761,"content":1762,"category":1927,"schedule":1935,"component":1294,"meta_info":1936,"cover_image":1939,"description":1938,"contributors":1942},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1730,1734,1738,1742],{"_uid":1731,"answer":1732,"question":1733,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1735,"answer":1736,"question":1737,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1739,"answer":1740,"question":1741,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1743,"answer":1744,"question":1745,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1747,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1759,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1748,"component":39,"meta_info":1756,"block_image":1757,"cover_image":1758,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1749,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1754,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1755,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1750,"component":118,"meta_info":1751,"meta_title":7,"block_image":1752,"cover_image":1753,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":743,"content":1763},[1764,1777,1789,1794,1798,1809,1813,1818,1822,1826,1832,1842,1855,1860,1871,1874,1884,1885,1890,1903,1914,1924],{"type":746,"content":1765},[1766,1768,1775],{"text":1767,"type":750},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1769,"type":750,"marks":1770},"Aaron Swenson",[1771],{"type":765,"attrs":1772},{"href":1773,"uuid":48,"anchor":48,"custom":1774,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1776,"type":750}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":786,"attrs":1778},{"id":1779,"body":1780},"0a18151c-90cf-40c6-926a-b258a15847a9",[1781],{"_uid":1782,"link":1783,"image":1785,"title":1787,"component":798},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1784,"linktype":13,"fieldtype":14,"cached_url":1784},"https://youtu.be/oMc52QTWo1A",{"id":1786,"alt":1787,"name":7,"focus":48,"title":1787,"filename":1788,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":777,"attrs":1790,"content":1791},{"level":779},[1792],{"text":1793,"type":750},"The Rebellious Age",{"type":746,"content":1795},[1796],{"text":1797,"type":750},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":786,"attrs":1799},{"id":1779,"body":1800},[1801],{"url":1802,"_uid":1804,"image":1805,"component":824,"copyright_details":1808},{"id":7,"url":7,"linktype":1803,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1806,"alt":1769,"name":7,"focus":48,"title":1769,"filename":1807,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":746,"content":1810},[1811],{"text":1812,"type":750},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":777,"attrs":1814,"content":1815},{"level":779},[1816],{"text":1817,"type":750},"It’s Time To Spar",{"type":746,"content":1819},[1820],{"text":1821,"type":750},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":746,"content":1823},[1824],{"text":1825,"type":750},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":777,"attrs":1827,"content":1828},{"level":779},[1829,1831],{"text":1830,"type":750},"Humbling Experience and A New Life Path",{"type":784},{"type":786,"attrs":1833},{"id":1779,"body":1834},[1835],{"url":1836,"_uid":1837,"image":1838,"component":824,"copyright_details":1841},{"id":7,"url":7,"linktype":1803,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1839,"alt":1769,"name":7,"focus":48,"title":1769,"filename":1840,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":746,"content":1843},[1844,1846,1853],{"text":1845,"type":750},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1847,"type":750,"marks":1848},"body shot",[1849],{"type":765,"attrs":1850},{"href":1851,"uuid":48,"anchor":48,"custom":1852,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1854,"type":750}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":777,"attrs":1856,"content":1857},{"level":779},[1858,1859],{"text":1745,"type":750},{"type":784},{"type":786,"attrs":1861},{"id":1779,"body":1862},[1863],{"url":1864,"_uid":1865,"image":1866,"component":824,"copyright_details":1870},{"id":7,"url":7,"linktype":1803,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1867,"alt":1868,"name":7,"focus":48,"title":1868,"filename":1869,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":746,"content":1872},[1873],{"text":1744,"type":750},{"type":786,"attrs":1875},{"id":1876,"body":1877},"ce079800-7842-415f-8625-1c76bcc86c9f",[1878],{"_uid":1879,"text":1880,"image":1881,"author":1882,"component":1883},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":746},{"type":777,"attrs":1886,"content":1887},{"level":779},[1888],{"text":1889,"type":750},"Inspirational FightCamp Trainers",{"type":746,"content":1891},[1892,1894,1901],{"text":1893,"type":750},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1895,"type":750,"marks":1896},"FightCamp Trainers",[1897],{"type":765,"attrs":1898},{"href":1899,"uuid":48,"anchor":48,"custom":1900,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1902,"type":750}," have you covered.",{"type":786,"attrs":1904},{"id":1779,"body":1905},[1906],{"url":1907,"_uid":1908,"image":1909,"component":824,"copyright_details":1913},{"id":7,"url":7,"linktype":1803,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1910,"alt":1911,"name":7,"focus":48,"title":1911,"filename":1912,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":746,"content":1915},[1916,1917,1922],{"text":1459,"type":750},{"text":1207,"type":750,"marks":1918},[1919],{"type":765,"attrs":1920},{"href":1464,"uuid":48,"anchor":48,"custom":1921,"target":768,"linktype":13},{},{"text":1923,"type":750}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":746,"content":1925},[1926],{"text":1694,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1928,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1933,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1929,"component":118,"meta_info":1930,"meta_title":7,"block_image":1931,"cover_image":1932,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1937,"title":1721,"plugin":43,"description":1938},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1940,"alt":1721,"name":7,"focus":48,"title":1721,"filename":1941,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1495],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1951,"created_at":1952,"published_at":1953,"updated_at":1954,"id":1955,"uuid":1956,"content":1957,"slug":2183,"full_slug":2184,"sort_by_date":48,"position":2185,"tag_list":2186,"is_startpage":9,"parent_id":1308,"meta_data":48,"group_id":2187,"first_published_at":2188,"release_id":48,"lang":60,"path":1497,"alternates":2189,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1958,"faqs":1959,"title":1951,"topic":1968,"author":1983,"content":1984,"category":2164,"schedule":2172,"component":1294,"meta_info":2173,"cover_image":2177,"description":2181,"contributors":2182},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1960,1964],{"_uid":1961,"answer":1962,"question":1963,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1965,"answer":1966,"question":1967,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1969,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1981,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1982,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1970,"component":39,"meta_info":1978,"block_image":1979,"cover_image":1980,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1971,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1976,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1977,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1972,"component":118,"meta_info":1973,"meta_title":7,"block_image":1974,"cover_image":1975,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":743,"content":1985},[1986,1991,1995,2000,2004,2009,2013,2039,2044,2048,2053,2057,2062,2066,2071,2084,2089,2102,2107,2111,2116,2120,2125,2129,2134,2138,2143,2147,2152],{"type":777,"attrs":1987,"content":1988},{"level":779},[1989],{"text":1990,"type":750},"Staying Safe While Exercising in the Cold",{"type":746,"content":1992},[1993],{"text":1994,"type":750},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":777,"attrs":1996,"content":1997},{"level":810},[1998],{"text":1999,"type":750},"Watch the Windchill",{"type":746,"content":2001},[2002],{"text":2003,"type":750},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":777,"attrs":2005,"content":2006},{"level":810},[2007],{"text":2008,"type":750},"Protect Your Extremities",{"type":746,"content":2010},[2011],{"text":2012,"type":750},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":842,"content":2014},[2015,2021,2027,2033],{"type":845,"content":2016},[2017],{"type":746,"content":2018},[2019],{"text":2020,"type":750},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":845,"content":2022},[2023],{"type":746,"content":2024},[2025],{"text":2026,"type":750},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":845,"content":2028},[2029],{"type":746,"content":2030},[2031],{"text":2032,"type":750},"Wear a hat or headband that covers your ears",{"type":845,"content":2034},[2035],{"type":746,"content":2036},[2037],{"text":2038,"type":750},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":777,"attrs":2040,"content":2041},{"level":810},[2042],{"text":2043,"type":750},"Wear Layers",{"type":746,"content":2045},[2046],{"text":2047,"type":750},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":777,"attrs":2049,"content":2050},{"level":810},[2051],{"text":2052,"type":750},"Don’t Forget Sunscreen",{"type":746,"content":2054},[2055],{"text":2056,"type":750},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":777,"attrs":2058,"content":2059},{"level":779},[2060],{"text":2061,"type":750},"Getting Motivated to Workout in the Cold ",{"type":746,"content":2063},[2064],{"text":2065,"type":750},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":777,"attrs":2067,"content":2068},{"level":810},[2069],{"text":2070,"type":750},"Invest in New Activewear",{"type":746,"content":2072},[2073,2075,2082],{"text":2074,"type":750},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2076,"type":750,"marks":2077},"new workout gear",[2078],{"type":765,"attrs":2079},{"href":2080,"uuid":48,"anchor":48,"custom":2081,"target":768,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2083,"type":750}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":777,"attrs":2085,"content":2086},{"level":810},[2087],{"text":2088,"type":750},"Find a Workout Buddy",{"type":746,"content":2090},[2091,2093,2100],{"text":2092,"type":750},"Accountability! Accountability! Accountability! Finding a ",{"text":2094,"type":750,"marks":2095},"workout buddy",[2096],{"type":765,"attrs":2097},{"href":2098,"uuid":48,"anchor":48,"custom":2099,"target":768,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2101,"type":750}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":777,"attrs":2103,"content":2104},{"level":810},[2105],{"text":2106,"type":750},"Benefits of Working Out in the Cold",{"type":746,"content":2108},[2109],{"text":2110,"type":750},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":777,"attrs":2112,"content":2113},{"level":810},[2114],{"text":2115,"type":750},"Combat Seasonal Affective Disorder",{"type":746,"content":2117},[2118],{"text":2119,"type":750},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":777,"attrs":2121,"content":2122},{"level":810},[2123],{"text":2124,"type":750},"Boost Your Immune System",{"type":746,"content":2126},[2127],{"text":2128,"type":750},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":777,"attrs":2130,"content":2131},{"level":810},[2132],{"text":2133,"type":750},"Diverse Training Options",{"type":746,"content":2135},[2136],{"text":2137,"type":750},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":777,"attrs":2139,"content":2140},{"level":810},[2141],{"text":2142,"type":750},"Burn More Calories",{"type":746,"content":2144},[2145],{"text":2146,"type":750},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":777,"attrs":2148,"content":2149},{"level":779},[2150],{"text":2151,"type":750},"Train Like a Fighter in the Cold",{"type":746,"content":2153},[2154,2156,2162],{"text":2155,"type":750},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1207,"type":750,"marks":2157},[2158,2161],{"type":765,"attrs":2159},{"href":1464,"uuid":48,"anchor":48,"custom":2160,"target":768,"linktype":13},{},{"type":1559},{"text":2163,"type":750}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2165,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2170,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2171,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2166,"component":118,"meta_info":2167,"meta_title":7,"block_image":2168,"cover_image":2169,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2174,"title":2175,"plugin":43,"description":2176},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2178,"alt":2179,"name":7,"focus":7,"title":2179,"filename":2180,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1495],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2191,"created_at":2192,"published_at":2193,"updated_at":2194,"id":2195,"uuid":2196,"content":2197,"slug":2561,"full_slug":2562,"sort_by_date":48,"position":2563,"tag_list":2564,"is_startpage":9,"parent_id":1308,"meta_data":48,"group_id":2565,"first_published_at":2566,"release_id":48,"lang":60,"path":1497,"alternates":2567,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2198,"faqs":2199,"title":2191,"topic":2228,"author":1983,"content":2243,"category":2542,"schedule":2550,"component":1294,"meta_info":2551,"cover_image":2555,"description":2559,"contributors":2560},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2200,2204,2208,2212,2216,2220,2224],{"_uid":2201,"answer":2202,"question":2203,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2205,"answer":2206,"question":2207,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2209,"answer":2210,"question":2211,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2213,"answer":2214,"question":2215,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2217,"answer":2218,"question":2219,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2221,"answer":2222,"question":2223,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2225,"answer":2226,"question":2227,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2229,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2241,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2242,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2230,"component":39,"meta_info":2238,"block_image":2239,"cover_image":2240,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2231,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2236,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2237,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2232,"component":118,"meta_info":2233,"meta_title":7,"block_image":2234,"cover_image":2235,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":743,"content":2244},[2245,2250,2254,2258,2262,2281,2285,2289,2293,2298,2302,2346,2351,2355,2369,2373,2395,2400,2404,2472,2477,2481,2501,2506,2520,2524,2529,2539],{"type":777,"attrs":2246,"content":2247},{"level":779},[2248],{"text":2249,"type":750},"Boxing Terminology",{"type":746,"content":2251},[2252],{"text":2253,"type":750},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":777,"attrs":2255,"content":2256},{"level":779},[2257],{"text":2203,"type":750},{"type":746,"content":2259},[2260],{"text":2261,"type":750},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":842,"content":2263},[2264,2270],{"type":845,"content":2265},[2266],{"type":746,"content":2267},[2268],{"text":2269,"type":750},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":845,"content":2271},[2272],{"type":746,"content":2273},[2274,2276,2279],{"text":2275,"type":750},"Southpaw Stance",{"text":756,"type":750,"marks":2277},[2278],{"type":970},{"text":2280,"type":750},"– Standing with your right foot farther out in front than your left foot",{"type":777,"attrs":2282,"content":2283},{"level":779},[2284],{"text":2207,"type":750},{"type":746,"content":2286},[2287],{"text":2288,"type":750},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":746,"content":2290},[2291],{"text":2292,"type":750},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":777,"attrs":2294,"content":2295},{"level":810},[2296],{"text":2297,"type":750},"Boxing Punches",{"type":746,"content":2299},[2300],{"text":2301,"type":750},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":842,"content":2303},[2304,2310,2316,2322,2328,2334,2340],{"type":845,"content":2305},[2306],{"type":746,"content":2307},[2308],{"text":2309,"type":750},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":845,"content":2311},[2312],{"type":746,"content":2313},[2314],{"text":2315,"type":750},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":845,"content":2317},[2318],{"type":746,"content":2319},[2320],{"text":2321,"type":750},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":845,"content":2323},[2324],{"type":746,"content":2325},[2326],{"text":2327,"type":750},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":845,"content":2329},[2330],{"type":746,"content":2331},[2332],{"text":2333,"type":750},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":845,"content":2335},[2336],{"type":746,"content":2337},[2338],{"text":2339,"type":750},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":845,"content":2341},[2342],{"type":746,"content":2343},[2344],{"text":2345,"type":750},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":777,"attrs":2347,"content":2348},{"level":810},[2349],{"text":2350,"type":750},"Boxing Movements",{"type":746,"content":2352},[2353],{"text":2354,"type":750},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":842,"content":2356},[2357,2363],{"type":845,"content":2358},[2359],{"type":746,"content":2360},[2361],{"text":2362,"type":750},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":845,"content":2364},[2365],{"type":746,"content":2366},[2367],{"text":2368,"type":750},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":746,"content":2370},[2371],{"text":2372,"type":750},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":842,"content":2374},[2375,2389],{"type":845,"content":2376},[2377],{"type":746,"content":2378},[2379,2387],{"text":2380,"type":750,"marks":2381},"Shoulder Roll",[2382,2386],{"type":765,"attrs":2383},{"href":2384,"uuid":48,"anchor":48,"custom":2385,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1559},{"text":2388,"type":750}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":845,"content":2390},[2391],{"type":746,"content":2392},[2393],{"text":2394,"type":750},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":777,"attrs":2396,"content":2397},{"level":810},[2398],{"text":2399,"type":750},"Boxing Training",{"type":746,"content":2401},[2402],{"text":2403,"type":750},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2405,"attrs":2406,"content":2409},"ordered_list",{"order":2407},{"order":2408},1,[2410,2416,2422,2436,2450],{"type":845,"content":2411},[2412],{"type":746,"content":2413},[2414],{"text":2415,"type":750},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":845,"content":2417},[2418],{"type":746,"content":2419},[2420],{"text":2421,"type":750},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":845,"content":2423},[2424],{"type":746,"content":2425},[2426,2434],{"text":2427,"type":750,"marks":2428},"Mittwork",[2429,2433],{"type":765,"attrs":2430},{"href":2431,"uuid":48,"anchor":48,"custom":2432,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1559},{"text":2435,"type":750}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":845,"content":2437},[2438],{"type":746,"content":2439},[2440,2448],{"text":2441,"type":750,"marks":2442},"Sparring",[2443,2447],{"type":765,"attrs":2444},{"href":2445,"uuid":48,"anchor":48,"custom":2446,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1559},{"text":2449,"type":750}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":845,"content":2451},[2452],{"type":746,"content":2453},[2454,2462,2464,2470],{"text":2455,"type":750,"marks":2456},"Roadwork",[2457,2461],{"type":765,"attrs":2458},{"href":2459,"uuid":48,"anchor":48,"custom":2460,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1559},{"text":2463,"type":750}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1552,"type":750,"marks":2465},[2466,2469],{"type":765,"attrs":2467},{"href":2459,"uuid":48,"anchor":48,"custom":2468,"target":768,"linktype":13},{},{"type":1559},{"text":2471,"type":750}," to add to your boxer training.",{"type":777,"attrs":2473,"content":2474},{"level":810},[2475],{"text":2476,"type":750},"Heavy Bag Training",{"type":746,"content":2478},[2479],{"text":2480,"type":750},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":842,"content":2482},[2483,2489,2495],{"type":845,"content":2484},[2485],{"type":746,"content":2486},[2487],{"text":2488,"type":750},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":845,"content":2490},[2491],{"type":746,"content":2492},[2493],{"text":2494,"type":750},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":845,"content":2496},[2497],{"type":746,"content":2498},[2499],{"text":2500,"type":750},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":777,"attrs":2502,"content":2503},{"level":810},[2504],{"text":2505,"type":750},"Recovery",{"type":746,"content":2507},[2508,2510,2518],{"text":2509,"type":750},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2511,"type":750,"marks":2512},"interview with FightCamp Trainer Coach PJ",[2513,2517],{"type":765,"attrs":2514},{"href":2515,"uuid":48,"anchor":48,"custom":2516,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1559},{"text":2519,"type":750},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":746,"content":2521},[2522],{"text":2523,"type":750},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":777,"attrs":2525,"content":2526},{"level":779},[2527],{"text":2528,"type":750},"Talk and Train Like a Fighter",{"type":746,"content":2530},[2531,2532,2538],{"text":1459,"type":750},{"text":1207,"type":750,"marks":2533},[2534,2537],{"type":765,"attrs":2535},{"href":1464,"uuid":48,"anchor":48,"custom":2536,"target":768,"linktype":13},{},{"type":1559},{"text":1467,"type":750},{"type":746,"content":2540},[2541],{"text":1694,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2543,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2548,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2549,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2544,"component":118,"meta_info":2545,"meta_title":7,"block_image":2546,"cover_image":2547,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2552,"title":2553,"plugin":43,"description":2554},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2556,"alt":2557,"name":7,"focus":7,"title":2557,"filename":2558,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1495],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2569,"created_at":2570,"published_at":2571,"updated_at":2572,"id":2573,"uuid":2574,"content":2575,"slug":2847,"full_slug":2848,"sort_by_date":48,"position":2849,"tag_list":2850,"is_startpage":9,"parent_id":1308,"meta_data":48,"group_id":2851,"first_published_at":2852,"release_id":48,"lang":60,"path":1497,"alternates":2853,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2576,"faqs":2577,"title":2590,"topic":2591,"author":1347,"content":2606,"category":2829,"schedule":1703,"component":1294,"meta_info":2837,"cover_image":2841,"description":2845,"contributors":2846},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2578,2582,2586],{"_uid":2579,"answer":2580,"question":2581,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2583,"answer":2584,"question":2585,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2587,"answer":2588,"question":2589,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2592,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2604,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2605,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2593,"component":39,"meta_info":2601,"block_image":2602,"cover_image":2603,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2594,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2599,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2600,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2595,"component":118,"meta_info":2596,"meta_title":7,"block_image":2597,"cover_image":2598,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":743,"content":2607},[2608,2612,2617,2629,2643,2648,2668,2672,2677,2694,2698,2718,2722,2727,2742,2746,2751,2775,2780,2794,2798,2812,2816,2826],{"type":746,"content":2609},[2610],{"text":2611,"type":750},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":777,"attrs":2613,"content":2614},{"level":779},[2615],{"text":2616,"type":750},"Floyd “Money” Mayweather Jr.",{"type":786,"attrs":2618},{"id":2619,"body":2620},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2621],{"url":2622,"_uid":2623,"image":2624,"component":824,"copyright_details":2628},{"id":7,"url":7,"linktype":1803,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2625,"alt":2626,"name":7,"focus":7,"title":2626,"filename":2627,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":746,"content":2630},[2631,2633,2641],{"text":2632,"type":750},"Regarded as the best technical boxer of this age, ",{"text":2634,"type":750,"marks":2635},"Floyd Mayweather Jr.",[2636,2640],{"type":765,"attrs":2637},{"href":2638,"uuid":48,"anchor":48,"custom":2639,"target":768,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1559},{"text":2642,"type":750}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":777,"attrs":2644,"content":2645},{"level":810},[2646],{"text":2647,"type":750},"The Philly Shell",{"type":842,"content":2649},[2650,2656,2662],{"type":845,"content":2651},[2652],{"type":746,"content":2653},[2654],{"text":2655,"type":750},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":845,"content":2657},[2658],{"type":746,"content":2659},[2660],{"text":2661,"type":750},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":845,"content":2663},[2664],{"type":746,"content":2665},[2666],{"text":2667,"type":750},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":746,"content":2669},[2670],{"text":2671,"type":750},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":777,"attrs":2673,"content":2674},{"level":779},[2675],{"text":2676,"type":750},"Pernell “Sweet Pea” Whitaker",{"type":786,"attrs":2678},{"id":2619,"body":2679},[2680],{"url":2681,"_uid":2682,"image":2683,"component":824,"copyright_details":2687},{"id":7,"url":7,"linktype":1803,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2684,"alt":2685,"name":7,"focus":7,"title":2685,"filename":2686,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2688],{"_uid":2689,"link":2690,"title":2692,"component":2693},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2691,"target":768,"linktype":13,"fieldtype":14,"cached_url":2691},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":746,"content":2695},[2696],{"text":2697,"type":750},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":842,"content":2699},[2700,2706,2712],{"type":845,"content":2701},[2702],{"type":746,"content":2703},[2704],{"text":2705,"type":750},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":845,"content":2707},[2708],{"type":746,"content":2709},[2710],{"text":2711,"type":750},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":845,"content":2713},[2714],{"type":746,"content":2715},[2716],{"text":2717,"type":750},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":746,"content":2719},[2720],{"text":2721,"type":750},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":777,"attrs":2723,"content":2724},{"level":779},[2725],{"text":2726,"type":750},"Muhammad Ali",{"type":786,"attrs":2728},{"id":2619,"body":2729},[2730],{"url":2731,"_uid":2732,"image":2733,"component":824,"copyright_details":2736},{"id":7,"url":7,"linktype":1803,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2734,"alt":2626,"name":7,"focus":7,"title":2626,"filename":2735,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2737],{"_uid":2738,"link":2739,"title":2741,"component":2693},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2740,"target":768,"linktype":13,"fieldtype":14,"cached_url":2740},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":746,"content":2743},[2744],{"text":2745,"type":750},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":777,"attrs":2747,"content":2748},{"level":810},[2749],{"text":2750,"type":750},"The Ali Shuffle",{"type":842,"content":2752},[2753,2769],{"type":845,"content":2754},[2755],{"type":746,"content":2756},[2757,2759,2767],{"text":2758,"type":750},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2760,"type":750,"marks":2761},"To do the Ali Shuffle",[2762,2766],{"type":765,"attrs":2763},{"href":2764,"uuid":48,"anchor":48,"custom":2765,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1559},{"text":2768,"type":750},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":845,"content":2770},[2771],{"type":746,"content":2772},[2773],{"text":2774,"type":750},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":777,"attrs":2776,"content":2777},{"level":810},[2778],{"text":2779,"type":750},"The Rope a Dope",{"type":842,"content":2781},[2782,2788],{"type":845,"content":2783},[2784],{"type":746,"content":2785},[2786],{"text":2787,"type":750},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":845,"content":2789},[2790],{"type":746,"content":2791},[2792],{"text":2793,"type":750},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":746,"content":2795},[2796],{"text":2797,"type":750},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":746,"content":2799},[2800,2802,2810],{"text":2801,"type":750},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2803,"type":750,"marks":2804},"FightCamp Community",[2805,2809],{"type":765,"attrs":2806},{"href":2807,"uuid":48,"anchor":48,"custom":2808,"target":768,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1559},{"text":2811,"type":750},"!",{"type":777,"attrs":2813,"content":2814},{"level":779},[2815],{"text":1455,"type":750},{"type":746,"content":2817},[2818,2819,2825],{"text":1459,"type":750},{"text":1207,"type":750,"marks":2820},[2821,2824],{"type":765,"attrs":2822},{"href":1464,"uuid":48,"anchor":48,"custom":2823,"target":768,"linktype":13},{},{"type":1559},{"text":1923,"type":750},{"type":746,"content":2827},[2828],{"text":1694,"type":750},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2830,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2835,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2831,"component":118,"meta_info":2832,"meta_title":7,"block_image":2833,"cover_image":2834,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":2838,"title":2839,"plugin":43,"description":2840},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2842,"alt":2843,"name":7,"focus":7,"title":2843,"filename":2844,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. 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