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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1252,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1243,"full_slug":1244,"sort_by_date":48,"position":1245,"tag_list":1246,"is_startpage":9,"parent_id":1247,"meta_data":48,"group_id":1248,"first_published_at":1249,"release_id":48,"lang":60,"path":1250,"alternates":1251,"default_full_slug":48,"translated_slugs":48},"10-Minute High-Intensity Kickboxing Workout (Kicks Only)","2021-11-18T15:34:39.369Z","2022-09-26T19:57:12.234Z","2022-09-26T19:57:12.272Z",86366377,"b1be7ff3-6b25-4ea6-a228-5c6985ee3e56",{"_uid":664,"faqs":665,"title":657,"topic":695,"author":710,"content":734,"category":1225,"schedule":1233,"component":1234,"meta_info":1235,"cover_image":1238,"description":1237,"contributors":1241,"email_capture":1242},"a931a536-9ce4-4e13-8402-77825448b321",[666,671,675,679,683,687,691],{"_uid":667,"answer":668,"question":669,"component":670},"171116ff-939f-42d6-817f-2b12f3cb9a56","Light Jump (10 seconds), Side To Side Jump (10 seconds), Forward To Back Jump (10 seconds), Lateral Lunges (30 seconds), High Plank and Downward Dog (30 seconds), Side Leg Swings (30 seconds)","Warm-Up (2 minutes)","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"1a1f8ea0-f603-44be-bb9a-6a77274e3088","Round Kick x1, Round Kick x2, Round Kick x3, Round Kick x4, Round Kick x5, Round Kick x6, Round Kick x7, Round Kick x8","Round 1 (3 minutes)",{"_uid":676,"answer":677,"question":678,"component":670},"3dc00e63-a3cb-43c1-92fa-d50355aef286","Round Kick x1, Round Kick x2, Round Kick x3, Round Kick x4, Round Kick x5, Round Kick x6, Round Kick x7, Round Kick x8, Round Kick x9, Round Kick x10","Round 2 (3 minutes)",{"_uid":680,"answer":681,"question":682,"component":670},"eee8a48d-1448-40a1-9455-825b9e095941","Breathe in and out deeply, while standing tall. Slowly spread your legs out double shoulder-width apart and bend at the waist to plant your hands on the ground. Gently sway back and forth in this position to stretch your leg muscles. Focus on thinking about lowering your heart rate the entire time","Cool Down",{"_uid":684,"answer":685,"question":686,"component":670},"24619b78-2cf6-4d70-b261-1a4443324def","Come into your fighting stance with a slight bend in your knees. Pivot on the base of your front foot and lift your rear leg off the ground. Continue to pivot your foot while twisting your hips towards the heavy bag. Once your rear leg is in line with the bag, fully extend your rear leg and make contact with the bag. Retract your rear leg from the bag and pivot back into a fighting stance, returning your leg to the ground","How do you do a rear roundhouse kick?",{"_uid":688,"answer":689,"question":690,"component":670},"d1c93e05-c44c-4c2f-9a27-f161fa4759a6","Rather than returning to a full fighting stance after throwing your roundhouse, quickly bring your foot to the ground just far enough to maintain balance. The second your foot touches the ground, launch into another kick with the same leg. With enough kicks, this movement seems almost like a “bounce”","How do you do a speed kick?",{"_uid":692,"answer":693,"question":694,"component":670},"ed141a2d-fcbd-48e3-b357-126fa81f04b5","You practice a roundhouse kick by doing drills and kickboxing workouts that are geared toward progression style training. Try this roundhouse kick workout once per week to focus on developing the technique and skill needed for roundhouse kicks.","How do you practice a roundhouse kick?",{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":696,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":158,"name":159,"category":697,"component":39,"meta_info":705,"meta_title":164,"block_image":706,"cover_image":707,"internal_notes":7,"meta_description":172},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":161,"title":162,"plugin":43,"description":163},{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":86,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":735,"content":736},"doc",[737,743,747,761,768,774,784,789,797,802,810,815,835,840,860,865,885,889,893,897,922,932,964,968,977,981,986,991,996,1001,1006,1011,1016,1021,1025,1029,1033,1053,1057,1061,1065,1069,1073,1077,1081,1085,1089,1094,1099,1103,1107,1133,1179,1191,1196],{"type":738,"content":739},"paragraph",[740],{"text":741,"type":742},"In 10 minutes, this kickboxing workout is going to condition your legs like you wouldn’t believe. This is a short two round kicking workout, that will slowly increase the kicking strikes as the workout continues.","text",{"type":738,"content":744},[745],{"text":746,"type":742},"Your leg muscles are larger than your arm muscles, and a progression workout like this one will allow you to work your muscles synergistically. There are three (3) levels for the kicks in this 10 minute workout: leg height, rib height, and head height. Push yourself to kick as high as you can while retaining your form, but work where you’re comfortable.",{"type":748,"attrs":749},"blok",{"id":750,"body":751},"56b916df-450f-47ab-ab19-d6f7f942fbb1",[752],{"_uid":753,"link":754,"image":756,"title":758,"component":760},"i-d53d0bce-51bf-4756-a72f-6229b15ac1e7",{"id":7,"url":755,"linktype":13,"fieldtype":14,"cached_url":755},"https://youtu.be/yYdhdVoMJ2E",{"id":757,"alt":758,"name":7,"focus":48,"title":758,"filename":759,"copyright":7,"fieldtype":50},3424521,"10 Minute Kickboxing Workout | Ladder Drill with Round Kicks","https://a.storyblok.com/f/115220/1244x700/adf4393288/10-minute-kickboxing-workout-ladder-drill-with-round-kicks_youtube_video.jpeg","image_video_link",{"type":762,"attrs":763,"content":765},"heading",{"level":764},2,[766],{"text":767,"type":742},"Warm Up (2 minutes)",{"type":762,"attrs":769,"content":771},{"level":770},3,[772],{"text":773,"type":742},"Light Jump (10 seconds):",{"type":775,"content":776},"bullet_list",[777],{"type":778,"content":779},"list_item",[780],{"type":738,"content":781},[782],{"text":783,"type":742},"Jump up and down slightly as if you were jumping rope",{"type":762,"attrs":785,"content":786},{"level":770},[787],{"text":788,"type":742},"Side to Side Jump (10 seconds):",{"type":775,"content":790},[791],{"type":778,"content":792},[793],{"type":738,"content":794},[795],{"text":796,"type":742},"Bring your feet together and jump slightly from side to side",{"type":762,"attrs":798,"content":799},{"level":770},[800],{"text":801,"type":742},"Forward to Back Jump (10 seconds):",{"type":775,"content":803},[804],{"type":778,"content":805},[806],{"type":738,"content":807},[808],{"text":809,"type":742},"Keeping your feet together, jump forwards and backward",{"type":762,"attrs":811,"content":812},{"level":770},[813],{"text":814,"type":742},"Lateral Lunges (30 seconds):",{"type":775,"content":816},[817,823,829],{"type":778,"content":818},[819],{"type":738,"content":820},[821],{"text":822,"type":742},"Stand tall with your feet double shoulder-width apart",{"type":778,"content":824},[825],{"type":738,"content":826},[827],{"text":828,"type":742},"Bend down towards your left side with your right leg extended on its heel",{"type":778,"content":830},[831],{"type":738,"content":832},[833],{"text":834,"type":742},"Raise up and repeat on the opposite leg",{"type":762,"attrs":836,"content":837},{"level":770},[838],{"text":839,"type":742},"High Plank and Downward Dog (30 seconds):",{"type":775,"content":841},[842,848,854],{"type":778,"content":843},[844],{"type":738,"content":845},[846],{"text":847,"type":742},"Drop into a high plank position with your arms extended and hands firmly on the ground",{"type":778,"content":849},[850],{"type":738,"content":851},[852],{"text":853,"type":742},"Breathe in and push your hips up and back to come into a full downward dog position, keeping your knees slightly bent",{"type":778,"content":855},[856],{"type":738,"content":857},[858],{"text":859,"type":742},"Hold for 10 seconds and release back into a high plank before repeating once more",{"type":762,"attrs":861,"content":862},{"level":770},[863],{"text":864,"type":742},"Side Leg Swings (30 seconds):",{"type":775,"content":866},[867,873,879],{"type":778,"content":868},[869],{"type":738,"content":870},[871],{"text":872,"type":742},"Face your punching bag and put your hands on top of the bag",{"type":778,"content":874},[875],{"type":738,"content":876},[877],{"text":878,"type":742},"Swing your right leg laterally side to side as far as you can for 15 seconds",{"type":778,"content":880},[881],{"type":738,"content":882},[883],{"text":884,"type":742},"Switch to your left leg and continue for another 15 seconds",{"type":738,"content":886},[887],{"text":888,"type":742},"Questions such as how do I make my roundhouse kick stronger? and what muscles do roundhouse kicks work? are partially answered with dynamic stretching. These leg exercises help engage your muscles and can make kicking to head height possible with enough practice.",{"type":738,"content":890},[891],{"text":892,"type":742},"All of the stretches in this warm-up are dynamic stretches, which means they actively engage your muscles and prepare them for a workout. It’s best to perform dynamic stretches in a warm-up and save static stretches (non-active movements) for your cool down. Rest for 30 seconds before starting.",{"type":762,"attrs":894,"content":895},{"level":764},[896],{"text":674,"type":742},{"type":738,"content":898},[899,901,907,915,920],{"text":900,"type":742},"The first round will be only a ",{"text":902,"type":742,"marks":903}," ",[904],{"type":905,"attrs":906},"styled",{"class":7},{"text":908,"type":742,"marks":909},"round kick",[910],{"type":911,"attrs":912},"link",{"href":913,"uuid":48,"anchor":48,"target":914,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/how-to-do-a-roundhouse-kick-in-kickboxing","_blank",{"text":916,"type":742,"marks":917},"  ",[918],{"type":905,"attrs":919},{"class":7},{"text":921,"type":742},"in a progression style. Here is the technique for a rear roundhouse:",{"type":748,"attrs":923},{"id":750,"body":924},[925],{"_uid":926,"image":927,"component":931},"i-159d1cb5-99e2-4d3f-8941-cee9ae67399d",{"id":928,"alt":929,"name":7,"focus":48,"title":929,"filename":930,"copyright":7,"fieldtype":50},3424751,"Aaron Swenson Rear Roundhouse Kick","https://a.storyblok.com/f/115220/1100x1100/42b63fdd36/aaron-swenson-rear-roundhouse-kick.jpeg","content_image",{"type":775,"content":933},[934,940,946,952,958],{"type":778,"content":935},[936],{"type":738,"content":937},[938],{"text":939,"type":742},"Come into your fighting stance with a slight bend in your knees",{"type":778,"content":941},[942],{"type":738,"content":943},[944],{"text":945,"type":742},"Pivot on the base of your front foot and lift your rear leg off the ground",{"type":778,"content":947},[948],{"type":738,"content":949},[950],{"text":951,"type":742},"Continue to pivot your foot while twisting your hips towards the heavy bag",{"type":778,"content":953},[954],{"type":738,"content":955},[956],{"text":957,"type":742},"Once your rear leg is in line with the bag, fully extend your rear leg and make contact with the bag",{"type":778,"content":959},[960],{"type":738,"content":961},[962],{"text":963,"type":742},"Retract your rear leg from the bag and pivot back into a fighting stance, returning your leg to the ground",{"type":738,"content":965},[966],{"text":967,"type":742},"A front roundhouse is performed the same way, but you pivot on your rear leg and kick with your front leg instead.",{"type":748,"attrs":969},{"id":750,"body":970},[971],{"_uid":972,"image":973,"component":931},"i-58db47da-87f3-4351-a895-a0dd63dc6414",{"id":974,"alt":975,"name":7,"focus":48,"title":975,"filename":976,"copyright":7,"fieldtype":50},3424737,"Aaron Swenson Round Kick","https://a.storyblok.com/f/115220/1100x1100/713e1aac12/aaron-swenson-round-kick.jpeg",{"type":738,"content":978},[979],{"text":980,"type":742},"For this round, focus on striking the punching bag with as much power as possible, rather than placing an emphasis on speed. The movements are performed per leg before moving on to the next set. Try to get all the kicks completed in three (3) minutes.",{"type":762,"attrs":982,"content":983},{"level":770},[984],{"text":985,"type":742},"Round Kick x1",{"type":762,"attrs":987,"content":988},{"level":770},[989],{"text":990,"type":742},"Round Kick x2",{"type":762,"attrs":992,"content":993},{"level":770},[994],{"text":995,"type":742},"Round Kick x3",{"type":762,"attrs":997,"content":998},{"level":770},[999],{"text":1000,"type":742},"Round Kick x4",{"type":762,"attrs":1002,"content":1003},{"level":770},[1004],{"text":1005,"type":742},"Round Kick x5",{"type":762,"attrs":1007,"content":1008},{"level":770},[1009],{"text":1010,"type":742},"Round Kick x6",{"type":762,"attrs":1012,"content":1013},{"level":770},[1014],{"text":1015,"type":742},"Round Kick x7",{"type":762,"attrs":1017,"content":1018},{"level":770},[1019],{"text":1020,"type":742},"Round Kick x8",{"type":738,"content":1022},[1023],{"text":1024,"type":742},"At the end of your set of eight kicks per leg, take a minute to rest. Stand up tall and breathe in through your nose and out through your mouth. Control your breathing and get ready for round 2.",{"type":762,"attrs":1026,"content":1027},{"level":764},[1028],{"text":678,"type":742},{"type":738,"content":1030},[1031],{"text":1032,"type":742},"For this round, speed is the priority instead of pure power. While the technique for the kick remains the same, the execution differs slightly with a speed kick:",{"type":775,"content":1034},[1035,1041,1047],{"type":778,"content":1036},[1037],{"type":738,"content":1038},[1039],{"text":1040,"type":742},"Rather than returning to a full fighting stance after throwing your roundhouse, quickly bring your foot to the ground just far enough to maintain balance",{"type":778,"content":1042},[1043],{"type":738,"content":1044},[1045],{"text":1046,"type":742},"The second your foot touches the ground, launch into another kick with the same leg",{"type":778,"content":1048},[1049],{"type":738,"content":1050},[1051],{"text":1052,"type":742},"With enough kicks, this movement seems almost like a “bounce”",{"type":738,"content":1054},[1055],{"text":1056,"type":742},"The strikes will be exactly the same, but with more kicks added on. Remember to complete each set per leg:",{"type":762,"attrs":1058,"content":1059},{"level":770},[1060],{"text":985,"type":742},{"type":762,"attrs":1062,"content":1063},{"level":770},[1064],{"text":990,"type":742},{"type":762,"attrs":1066,"content":1067},{"level":770},[1068],{"text":995,"type":742},{"type":762,"attrs":1070,"content":1071},{"level":770},[1072],{"text":1000,"type":742},{"type":762,"attrs":1074,"content":1075},{"level":770},[1076],{"text":1005,"type":742},{"type":762,"attrs":1078,"content":1079},{"level":770},[1080],{"text":1010,"type":742},{"type":762,"attrs":1082,"content":1083},{"level":770},[1084],{"text":1015,"type":742},{"type":762,"attrs":1086,"content":1087},{"level":770},[1088],{"text":1020,"type":742},{"type":762,"attrs":1090,"content":1091},{"level":770},[1092],{"text":1093,"type":742},"Round Kick x9",{"type":762,"attrs":1095,"content":1096},{"level":770},[1097],{"text":1098,"type":742},"Round Kick x10",{"type":738,"content":1100},[1101],{"text":1102,"type":742},"Push yourself to complete all of the sets in three (3) minutes. Focus on speed and avoid letting your kicking foot remain on the ground for more than a second.",{"type":762,"attrs":1104,"content":1105},{"level":764},[1106],{"text":682,"type":742},{"type":775,"content":1108},[1109,1115,1121,1127],{"type":778,"content":1110},[1111],{"type":738,"content":1112},[1113],{"text":1114,"type":742},"Breathe in and out deeply, while standing tall",{"type":778,"content":1116},[1117],{"type":738,"content":1118},[1119],{"text":1120,"type":742},"Slowly spread your legs out double shoulder-width apart and bend at the waist to plant your hands on the ground",{"type":778,"content":1122},[1123],{"type":738,"content":1124},[1125],{"text":1126,"type":742},"Gently sway back and forth in this position to stretch your leg muscles",{"type":778,"content":1128},[1129],{"type":738,"content":1130},[1131],{"text":1132,"type":742},"Focus on thinking about lowering your heart rate the entire time",{"type":738,"content":1134},[1135,1137,1141,1147,1151,1157,1161,1163,1167,1173,1177],{"text":1136,"type":742},"The answer to how do you practice a roundhouse kick? and how do you properly kick? is simple. It takes 10,000 reps to refine this roundhouse kick. Only with practice will you refine your technique. Aim to complete this drill once a week and answer the question of does kicking build muscle? for yourself. Visit the ",{"text":902,"type":742,"marks":1138},[1139],{"type":905,"attrs":1140},{"class":7},{"text":1142,"type":742,"marks":1143},"FightCamp",[1144],{"type":911,"attrs":1145},{"href":1146,"uuid":48,"anchor":48,"target":914,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":916,"type":742,"marks":1148},[1149],{"type":905,"attrs":1150},{"class":7},{"text":1152,"type":742,"marks":1153},"YouTube channel",[1154],{"type":911,"attrs":1155},{"href":1156,"uuid":48,"anchor":48,"target":914,"linktype":48},"https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ",{"text":916,"type":742,"marks":1158},[1159],{"type":905,"attrs":1160},{"class":7},{"text":1162,"type":742},"and ",{"text":902,"type":742,"marks":1164},[1165],{"type":905,"attrs":1166},{"class":7},{"text":1168,"type":742,"marks":1169},"blog",[1170],{"type":911,"attrs":1171},{"href":1172,"uuid":48,"anchor":48,"target":914,"linktype":48},"https://blog.joinfightcamp.com/",{"text":916,"type":742,"marks":1174},[1175],{"type":905,"attrs":1176},{"class":7},{"text":1178,"type":742},"for more ways to enhance your kickboxing skills.",{"type":738,"content":1180},[1181,1183,1189],{"text":1182,"type":742},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1184,"type":742,"marks":1185},"FightCamp App",[1186],{"type":911,"attrs":1187},{"href":1188,"uuid":48,"anchor":48,"target":914,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1190,"type":742}," and train with real fighters from the comfort of your own home.",{"type":762,"attrs":1192,"content":1193},{"level":770},[1194],{"text":1195,"type":742},"Related Articles",{"type":738,"content":1197},[1198,1203,1205,1211,1212,1218,1219],{"text":1199,"type":742,"marks":1200},"How To Do a Roundhouse Kick In Kickboxing",[1201],{"type":911,"attrs":1202},{"href":913,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1204},"hard_break",{"text":1206,"type":742,"marks":1207},"Shanie Smash’s 10-Minute Burnout Kickboxing Workout",[1208],{"type":911,"attrs":1209},{"href":1210,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/shanie-smash-s-10-minute-burnout-kickboxing-workout",{"type":1204},{"text":1213,"type":742,"marks":1214},"FREE 15-Minute At-Home Kickboxing Workout [Infographic]",[1215],{"type":911,"attrs":1216},{"href":1217,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/free-15-minute-at-home-kickboxing-workout-infographic",{"type":1204},{"text":1220,"type":742,"marks":1221},"Five (5) Best Kicks In Kickboxing",[1222],{"type":911,"attrs":1223},{"href":1224,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/five-5-best-kicks-in-kickboxing",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1226,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1231,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1227,"component":118,"meta_info":1228,"meta_title":7,"block_image":1229,"cover_image":1230,"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},[],[],"2021-05-03 00:00","article",{"_uid":1236,"title":657,"plugin":43,"description":1237},"9125dcb4-bd5f-4912-8acc-8cc5cfb15f34","A 10-minute high intensity kickboxing workout with FightCamp Trainer Aaron Swenson to get your blood pumping and sweat dripping. Get ready to do some kicking!",{"id":1239,"alt":657,"name":7,"focus":48,"title":657,"filename":1240,"copyright":7,"fieldtype":50},3424504,"https://a.storyblok.com/f/115220/2400x990/3966db4e19/10-minute-high-intensity-kickboxing-workout-kicks-only.jpeg",[],[],"10-minute-high-intensity-kickboxing-workout-kicks-only","blogs/10-minute-high-intensity-kickboxing-workout-kicks-only",-1850,[],60887917,"a6e09d0b-9941-453d-a4dd-5b234ed2796f","2021-05-03T09:23:00.000Z","training/{{story.slug}}",[],["Reactive",1253],[1254,1641,1860,2034,2322,2744],{"name":1255,"created_at":1256,"published_at":1257,"updated_at":1258,"id":1259,"uuid":1260,"content":1261,"slug":1633,"full_slug":1634,"sort_by_date":48,"position":1635,"tag_list":1636,"is_startpage":9,"parent_id":1247,"meta_data":48,"group_id":1638,"first_published_at":1639,"release_id":48,"lang":60,"path":1250,"alternates":1640,"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":1262,"faqs":1263,"title":1255,"topic":1292,"author":1307,"content":1308,"category":1614,"schedule":1622,"component":1234,"meta_info":1623,"cover_image":1627,"description":1631,"contributors":1632},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1264,1268,1272,1276,1280,1284,1288],{"_uid":1265,"answer":1266,"question":1267,"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":1269,"answer":1270,"question":1271,"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":1273,"answer":1274,"question":1275,"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":1277,"answer":1278,"question":1279,"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":1281,"answer":1282,"question":1283,"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":1285,"answer":1286,"question":1287,"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":1289,"answer":1290,"question":1291,"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":1293,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1305,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1306,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1294,"component":39,"meta_info":1302,"block_image":1303,"cover_image":1304,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1295,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1300,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1301,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1296,"component":118,"meta_info":1297,"meta_title":7,"block_image":1298,"cover_image":1299,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1309},[1310,1315,1319,1323,1327,1347,1351,1355,1359,1364,1368,1412,1417,1421,1435,1439,1462,1467,1471,1540,1545,1549,1569,1574,1588,1592,1597,1610],{"type":762,"attrs":1311,"content":1312},{"level":764},[1313],{"text":1314,"type":742},"Boxing Terminology",{"type":738,"content":1316},[1317],{"text":1318,"type":742},"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":762,"attrs":1320,"content":1321},{"level":764},[1322],{"text":1267,"type":742},{"type":738,"content":1324},[1325],{"text":1326,"type":742},"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":775,"content":1328},[1329,1335],{"type":778,"content":1330},[1331],{"type":738,"content":1332},[1333],{"text":1334,"type":742},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":778,"content":1336},[1337],{"type":738,"content":1338},[1339,1341,1345],{"text":1340,"type":742},"Southpaw Stance",{"text":902,"type":742,"marks":1342},[1343],{"type":1344},"bold",{"text":1346,"type":742},"– Standing with your right foot farther out in front than your left foot",{"type":762,"attrs":1348,"content":1349},{"level":764},[1350],{"text":1271,"type":742},{"type":738,"content":1352},[1353],{"text":1354,"type":742},"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":738,"content":1356},[1357],{"text":1358,"type":742},"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":762,"attrs":1360,"content":1361},{"level":770},[1362],{"text":1363,"type":742},"Boxing Punches",{"type":738,"content":1365},[1366],{"text":1367,"type":742},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":775,"content":1369},[1370,1376,1382,1388,1394,1400,1406],{"type":778,"content":1371},[1372],{"type":738,"content":1373},[1374],{"text":1375,"type":742},"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":778,"content":1377},[1378],{"type":738,"content":1379},[1380],{"text":1381,"type":742},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":778,"content":1383},[1384],{"type":738,"content":1385},[1386],{"text":1387,"type":742},"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":778,"content":1389},[1390],{"type":738,"content":1391},[1392],{"text":1393,"type":742},"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":778,"content":1395},[1396],{"type":738,"content":1397},[1398],{"text":1399,"type":742},"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":778,"content":1401},[1402],{"type":738,"content":1403},[1404],{"text":1405,"type":742},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":778,"content":1407},[1408],{"type":738,"content":1409},[1410],{"text":1411,"type":742},"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":762,"attrs":1413,"content":1414},{"level":770},[1415],{"text":1416,"type":742},"Boxing Movements",{"type":738,"content":1418},[1419],{"text":1420,"type":742},"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":775,"content":1422},[1423,1429],{"type":778,"content":1424},[1425],{"type":738,"content":1426},[1427],{"text":1428,"type":742},"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":778,"content":1430},[1431],{"type":738,"content":1432},[1433],{"text":1434,"type":742},"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":738,"content":1436},[1437],{"text":1438,"type":742},"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":775,"content":1440},[1441,1456],{"type":778,"content":1442},[1443],{"type":738,"content":1444},[1445,1454],{"text":1446,"type":742,"marks":1447},"Shoulder Roll",[1448,1452],{"type":911,"attrs":1449},{"href":1450,"uuid":48,"anchor":48,"custom":1451,"target":914,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1453},"underline",{"text":1455,"type":742}," – 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":778,"content":1457},[1458],{"type":738,"content":1459},[1460],{"text":1461,"type":742},"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":762,"attrs":1463,"content":1464},{"level":770},[1465],{"text":1466,"type":742},"Boxing Training",{"type":738,"content":1468},[1469],{"text":1470,"type":742},"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":1472,"attrs":1473,"content":1476},"ordered_list",{"order":1474},{"order":1475},1,[1477,1483,1489,1503,1517],{"type":778,"content":1478},[1479],{"type":738,"content":1480},[1481],{"text":1482,"type":742},"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":778,"content":1484},[1485],{"type":738,"content":1486},[1487],{"text":1488,"type":742},"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":778,"content":1490},[1491],{"type":738,"content":1492},[1493,1501],{"text":1494,"type":742,"marks":1495},"Mittwork",[1496,1500],{"type":911,"attrs":1497},{"href":1498,"uuid":48,"anchor":48,"custom":1499,"target":914,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1453},{"text":1502,"type":742}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":778,"content":1504},[1505],{"type":738,"content":1506},[1507,1515],{"text":1508,"type":742,"marks":1509},"Sparring",[1510,1514],{"type":911,"attrs":1511},{"href":1512,"uuid":48,"anchor":48,"custom":1513,"target":914,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1453},{"text":1516,"type":742}," – 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":778,"content":1518},[1519],{"type":738,"content":1520},[1521,1529,1531,1538],{"text":1522,"type":742,"marks":1523},"Roadwork",[1524,1528],{"type":911,"attrs":1525},{"href":1526,"uuid":48,"anchor":48,"custom":1527,"target":914,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1453},{"text":1530,"type":742}," – 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":1532,"type":742,"marks":1533},"roadwork drills",[1534,1537],{"type":911,"attrs":1535},{"href":1526,"uuid":48,"anchor":48,"custom":1536,"target":914,"linktype":13},{},{"type":1453},{"text":1539,"type":742}," to add to your boxer training.",{"type":762,"attrs":1541,"content":1542},{"level":770},[1543],{"text":1544,"type":742},"Heavy Bag Training",{"type":738,"content":1546},[1547],{"text":1548,"type":742},"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":775,"content":1550},[1551,1557,1563],{"type":778,"content":1552},[1553],{"type":738,"content":1554},[1555],{"text":1556,"type":742},"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":778,"content":1558},[1559],{"type":738,"content":1560},[1561],{"text":1562,"type":742},"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":778,"content":1564},[1565],{"type":738,"content":1566},[1567],{"text":1568,"type":742},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":762,"attrs":1570,"content":1571},{"level":770},[1572],{"text":1573,"type":742},"Recovery",{"type":738,"content":1575},[1576,1578,1586],{"text":1577,"type":742},"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":1579,"type":742,"marks":1580},"interview with FightCamp Trainer Coach PJ",[1581,1585],{"type":911,"attrs":1582},{"href":1583,"uuid":48,"anchor":48,"custom":1584,"target":914,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1453},{"text":1587,"type":742},", 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":738,"content":1589},[1590],{"text":1591,"type":742},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":762,"attrs":1593,"content":1594},{"level":764},[1595],{"text":1596,"type":742},"Talk and Train Like a Fighter",{"type":738,"content":1598},[1599,1601,1608],{"text":1600,"type":742},"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":1142,"type":742,"marks":1602},[1603,1607],{"type":911,"attrs":1604},{"href":1605,"uuid":48,"anchor":48,"custom":1606,"target":914,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1453},{"text":1609,"type":742}," 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":738,"content":1611},[1612],{"text":1613,"type":742},"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":1615,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1620,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1621,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1616,"component":118,"meta_info":1617,"meta_title":7,"block_image":1618,"cover_image":1619,"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":1624,"title":1625,"plugin":43,"description":1626},"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":1628,"alt":1629,"name":7,"focus":7,"title":1629,"filename":1630,"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,[1637],"featured","7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1642,"created_at":1643,"published_at":1644,"updated_at":1645,"id":1646,"uuid":1647,"content":1648,"slug":1854,"full_slug":1855,"sort_by_date":48,"position":1856,"tag_list":1857,"is_startpage":9,"parent_id":1247,"meta_data":48,"group_id":1858,"first_published_at":1644,"release_id":48,"lang":60,"path":1250,"alternates":1859,"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":1649,"faqs":1650,"title":1642,"topic":1667,"author":1682,"content":1683,"category":1835,"schedule":1843,"component":1234,"meta_info":1844,"cover_image":1848,"description":1852,"contributors":1853},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1651,1655,1659,1663],{"_uid":1652,"answer":1653,"question":1654,"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":1656,"answer":1657,"question":1658,"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":1660,"answer":1661,"question":1662,"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":1664,"answer":1665,"question":1666,"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":1668,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1680,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1681,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1669,"component":39,"meta_info":1677,"block_image":1678,"cover_image":1679,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1670,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1675,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1676,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1671,"component":118,"meta_info":1672,"meta_title":7,"block_image":1673,"cover_image":1674,"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":735,"content":1684},[1685,1689,1702,1706,1711,1714,1719,1724,1728,1733,1737,1742,1746,1751,1755,1760,1774,1778,1782,1786,1790,1795,1799,1813,1817,1822,1832],{"type":738,"content":1686},[1687],{"text":1688,"type":742},"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":738,"content":1690},[1691,1693,1700],{"text":1692,"type":742},"Running for boxers is a critical element of ",{"text":1532,"type":742,"marks":1694},[1695,1699],{"type":911,"attrs":1696},{"href":1697,"uuid":48,"anchor":48,"custom":1698,"target":914,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1453},{"text":1701,"type":742}," 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":738,"content":1703},[1704],{"text":1705,"type":742},"“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":762,"attrs":1707,"content":1708},{"level":764},[1709],{"text":1710,"type":742},"Is Running Good for Boxing?",{"type":738,"content":1712},[1713],{"text":1653,"type":742},{"type":762,"attrs":1715,"content":1716},{"level":764},[1717],{"text":1718,"type":742},"Benefits of Running for Boxers",{"type":762,"attrs":1720,"content":1721},{"level":770},[1722],{"text":1723,"type":742},"Builds Endurance & Stamina",{"type":738,"content":1725},[1726],{"text":1727,"type":742},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":762,"attrs":1729,"content":1730},{"level":770},[1731],{"text":1732,"type":742},"Improves Cardiovascular System",{"type":738,"content":1734},[1735],{"text":1736,"type":742},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":762,"attrs":1738,"content":1739},{"level":770},[1740],{"text":1741,"type":742},"Strengthens Lower Body",{"type":738,"content":1743},[1744],{"text":1745,"type":742},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":762,"attrs":1747,"content":1748},{"level":770},[1749],{"text":1750,"type":742},"Teaches Discipline",{"type":738,"content":1752},[1753],{"text":1754,"type":742},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":762,"attrs":1756,"content":1757},{"level":770},[1758],{"text":1759,"type":742},"Enhances Mental Clarity",{"type":738,"content":1761},[1762,1764,1772],{"text":1763,"type":742},"Much like boxing, running can be a form of ",{"text":1765,"type":742,"marks":1766},"meditative movement",[1767,1771],{"type":911,"attrs":1768},{"href":1769,"uuid":48,"anchor":48,"custom":1770,"target":914,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1453},{"text":1773,"type":742}," that clears your head and focuses your mind.",{"type":762,"attrs":1775,"content":1776},{"level":764},[1777],{"text":1662,"type":742},{"type":738,"content":1779},[1780],{"text":1781,"type":742},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":738,"content":1783},[1784],{"text":1785,"type":742},"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":738,"content":1787},[1788],{"text":1789,"type":742},"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":762,"attrs":1791,"content":1792},{"level":764},[1793],{"text":1794,"type":742},"How Long Should I Be Running for Boxing?",{"type":738,"content":1796},[1797],{"text":1798,"type":742},"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":738,"content":1800},[1801,1803,1811],{"text":1802,"type":742},"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":1804,"type":742,"marks":1805},"10 minutes of running",[1806,1810],{"type":911,"attrs":1807},{"href":1808,"uuid":48,"anchor":48,"custom":1809,"target":914,"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":1453},{"text":1812,"type":742}," 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":738,"content":1814},[1815],{"text":1816,"type":742},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":762,"attrs":1818,"content":1819},{"level":764},[1820],{"text":1821,"type":742},"Train Like a Fighter",{"type":738,"content":1823},[1824,1825,1831],{"text":1600,"type":742},{"text":1142,"type":742,"marks":1826},[1827,1830],{"type":911,"attrs":1828},{"href":1605,"uuid":48,"anchor":48,"custom":1829,"target":914,"linktype":13},{},{"type":1453},{"text":1609,"type":742},{"type":738,"content":1833},[1834],{"text":1613,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1836,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1841,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1842,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1837,"component":118,"meta_info":1838,"meta_title":7,"block_image":1839,"cover_image":1840,"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":1845,"title":1846,"plugin":43,"description":1847},"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":1849,"alt":1850,"name":7,"focus":7,"title":1850,"filename":1851,"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,[1637],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1861,"created_at":1862,"published_at":1863,"updated_at":1864,"id":1865,"uuid":1866,"content":1867,"slug":2028,"full_slug":2029,"sort_by_date":48,"position":2030,"tag_list":2031,"is_startpage":9,"parent_id":1247,"meta_data":48,"group_id":2032,"first_published_at":1863,"release_id":48,"lang":60,"path":1250,"alternates":2033,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1868,"faqs":1869,"title":1861,"topic":1886,"author":1901,"content":1902,"category":2009,"schedule":2017,"component":1234,"meta_info":2018,"cover_image":2022,"description":2026,"contributors":2027},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1870,1874,1878,1882],{"_uid":1871,"answer":1872,"question":1873,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1875,"answer":1876,"question":1877,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1879,"answer":1880,"question":1881,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1883,"answer":1884,"question":1885,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1887,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1899,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1888,"component":39,"meta_info":1896,"block_image":1897,"cover_image":1898,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1889,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1894,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1895,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1890,"component":118,"meta_info":1891,"meta_title":7,"block_image":1892,"cover_image":1893,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1903},[1904,1908,1913,1933,1938,1942,1947,1950,1954,1966,1971,1984,1989,1993,1997,2006],{"type":738,"content":1905},[1906],{"text":1907,"type":742},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":762,"attrs":1909,"content":1910},{"level":764},[1911],{"text":1912,"type":742},"Practice, Practice, Practice",{"type":738,"content":1914},[1915,1917,1922,1924,1931],{"text":1916,"type":742},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1918,"type":742,"marks":1919},"always",[1920],{"type":1921},"italic",{"text":1923,"type":742}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1925,"type":742,"marks":1926},"mirror",[1927],{"type":911,"attrs":1928},{"href":1929,"uuid":48,"anchor":48,"custom":1930,"target":914,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1932,"type":742}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":762,"attrs":1934,"content":1935},{"level":770},[1936],{"text":1937,"type":742},"Shoulder Touch Drill",{"type":738,"content":1939},[1940],{"text":1941,"type":742},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":762,"attrs":1943,"content":1944},{"level":770},[1945],{"text":1946,"type":742},"Cobra Bag",{"type":738,"content":1948},[1949],{"text":1876,"type":742},{"type":762,"attrs":1951,"content":1952},{"level":770},[1953],{"text":1508,"type":742},{"type":738,"content":1955},[1956,1958,1964],{"text":1957,"type":742},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1508,"type":742,"marks":1959},[1960],{"type":911,"attrs":1961},{"href":1962,"uuid":48,"anchor":48,"custom":1963,"target":914,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1965,"type":742}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":762,"attrs":1967,"content":1968},{"level":770},[1969],{"text":1970,"type":742},"“Free flow” mitt work",{"type":738,"content":1972},[1973,1975,1982],{"text":1974,"type":742},"Free flow ",{"text":1976,"type":742,"marks":1977},"mitt work",[1978],{"type":911,"attrs":1979},{"href":1980,"uuid":48,"anchor":48,"custom":1981,"target":914,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1983,"type":742}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":762,"attrs":1985,"content":1986},{"level":770},[1987],{"text":1988,"type":742},"Think Fast",{"type":738,"content":1990},[1991],{"text":1992,"type":742},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":762,"attrs":1994,"content":1995},{"level":764},[1996],{"text":1821,"type":742},{"type":738,"content":1998},[1999,2000,2005],{"text":1600,"type":742},{"text":1142,"type":742,"marks":2001},[2002],{"type":911,"attrs":2003},{"href":1605,"uuid":48,"anchor":48,"custom":2004,"target":914,"linktype":13},{},{"text":1609,"type":742},{"type":738,"content":2007},[2008],{"text":1613,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2010,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2015,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2016,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2011,"component":118,"meta_info":2012,"meta_title":7,"block_image":2013,"cover_image":2014,"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},[],[],"2023-01-24 00:00",{"_uid":2019,"title":2020,"plugin":43,"description":2021},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2023,"alt":2024,"name":7,"focus":7,"title":2024,"filename":2025,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1637],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2035,"created_at":2036,"published_at":2037,"updated_at":2038,"id":2039,"uuid":2040,"content":2041,"slug":2315,"full_slug":2316,"sort_by_date":48,"position":2317,"tag_list":2318,"is_startpage":9,"parent_id":1247,"meta_data":48,"group_id":2319,"first_published_at":2320,"release_id":48,"lang":60,"path":1250,"alternates":2321,"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":2042,"faqs":2043,"title":2056,"topic":2057,"author":1901,"content":2072,"category":2297,"schedule":1843,"component":1234,"meta_info":2305,"cover_image":2309,"description":2313,"contributors":2314},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2044,2048,2052],{"_uid":2045,"answer":2046,"question":2047,"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":2049,"answer":2050,"question":2051,"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":2053,"answer":2054,"question":2055,"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":2058,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2070,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2071,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2059,"component":39,"meta_info":2067,"block_image":2068,"cover_image":2069,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2060,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2065,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2066,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2061,"component":118,"meta_info":2062,"meta_title":7,"block_image":2063,"cover_image":2064,"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":735,"content":2073},[2074,2078,2083,2096,2110,2115,2135,2139,2144,2161,2165,2185,2189,2194,2209,2213,2218,2242,2247,2261,2265,2279,2283,2294],{"type":738,"content":2075},[2076],{"text":2077,"type":742},"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":762,"attrs":2079,"content":2080},{"level":764},[2081],{"text":2082,"type":742},"Floyd “Money” Mayweather Jr.",{"type":748,"attrs":2084},{"id":2085,"body":2086},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2087],{"url":2088,"_uid":2090,"image":2091,"component":931,"copyright_details":2095},{"id":7,"url":7,"linktype":2089,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2092,"alt":2093,"name":7,"focus":7,"title":2093,"filename":2094,"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":738,"content":2097},[2098,2100,2108],{"text":2099,"type":742},"Regarded as the best technical boxer of this age, ",{"text":2101,"type":742,"marks":2102},"Floyd Mayweather Jr.",[2103,2107],{"type":911,"attrs":2104},{"href":2105,"uuid":48,"anchor":48,"custom":2106,"target":914,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1453},{"text":2109,"type":742}," 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":762,"attrs":2111,"content":2112},{"level":770},[2113],{"text":2114,"type":742},"The Philly Shell",{"type":775,"content":2116},[2117,2123,2129],{"type":778,"content":2118},[2119],{"type":738,"content":2120},[2121],{"text":2122,"type":742},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":778,"content":2124},[2125],{"type":738,"content":2126},[2127],{"text":2128,"type":742},"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":778,"content":2130},[2131],{"type":738,"content":2132},[2133],{"text":2134,"type":742},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":738,"content":2136},[2137],{"text":2138,"type":742},"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":762,"attrs":2140,"content":2141},{"level":764},[2142],{"text":2143,"type":742},"Pernell “Sweet Pea” Whitaker",{"type":748,"attrs":2145},{"id":2085,"body":2146},[2147],{"url":2148,"_uid":2149,"image":2150,"component":931,"copyright_details":2154},{"id":7,"url":7,"linktype":2089,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2151,"alt":2152,"name":7,"focus":7,"title":2152,"filename":2153,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2155],{"_uid":2156,"link":2157,"title":2159,"component":2160},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2158,"target":914,"linktype":13,"fieldtype":14,"cached_url":2158},"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":738,"content":2162},[2163],{"text":2164,"type":742},"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":775,"content":2166},[2167,2173,2179],{"type":778,"content":2168},[2169],{"type":738,"content":2170},[2171],{"text":2172,"type":742},"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":778,"content":2174},[2175],{"type":738,"content":2176},[2177],{"text":2178,"type":742},"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":778,"content":2180},[2181],{"type":738,"content":2182},[2183],{"text":2184,"type":742},"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":738,"content":2186},[2187],{"text":2188,"type":742},"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":762,"attrs":2190,"content":2191},{"level":764},[2192],{"text":2193,"type":742},"Muhammad Ali",{"type":748,"attrs":2195},{"id":2085,"body":2196},[2197],{"url":2198,"_uid":2199,"image":2200,"component":931,"copyright_details":2203},{"id":7,"url":7,"linktype":2089,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2201,"alt":2093,"name":7,"focus":7,"title":2093,"filename":2202,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2204],{"_uid":2205,"link":2206,"title":2208,"component":2160},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2207,"target":914,"linktype":13,"fieldtype":14,"cached_url":2207},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":738,"content":2210},[2211],{"text":2212,"type":742},"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":762,"attrs":2214,"content":2215},{"level":770},[2216],{"text":2217,"type":742},"The Ali Shuffle",{"type":775,"content":2219},[2220,2236],{"type":778,"content":2221},[2222],{"type":738,"content":2223},[2224,2226,2234],{"text":2225,"type":742},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2227,"type":742,"marks":2228},"To do the Ali Shuffle",[2229,2233],{"type":911,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"custom":2232,"target":914,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1453},{"text":2235,"type":742},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":778,"content":2237},[2238],{"type":738,"content":2239},[2240],{"text":2241,"type":742},"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":762,"attrs":2243,"content":2244},{"level":770},[2245],{"text":2246,"type":742},"The Rope a Dope",{"type":775,"content":2248},[2249,2255],{"type":778,"content":2250},[2251],{"type":738,"content":2252},[2253],{"text":2254,"type":742},"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":778,"content":2256},[2257],{"type":738,"content":2258},[2259],{"text":2260,"type":742},"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":738,"content":2262},[2263],{"text":2264,"type":742},"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":738,"content":2266},[2267,2269,2277],{"text":2268,"type":742},"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":2270,"type":742,"marks":2271},"FightCamp Community",[2272,2276],{"type":911,"attrs":2273},{"href":2274,"uuid":48,"anchor":48,"custom":2275,"target":914,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1453},{"text":2278,"type":742},"!",{"type":762,"attrs":2280,"content":2281},{"level":764},[2282],{"text":1821,"type":742},{"type":738,"content":2284},[2285,2286,2292],{"text":1600,"type":742},{"text":1142,"type":742,"marks":2287},[2288,2291],{"type":911,"attrs":2289},{"href":1605,"uuid":48,"anchor":48,"custom":2290,"target":914,"linktype":13},{},{"type":1453},{"text":2293,"type":742}," 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":738,"content":2295},[2296],{"text":1613,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2298,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2303,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2299,"component":118,"meta_info":2300,"meta_title":7,"block_image":2301,"cover_image":2302,"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":2306,"title":2307,"plugin":43,"description":2308},"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":2310,"alt":2311,"name":7,"focus":7,"title":2311,"filename":2312,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1637],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2323,"created_at":2324,"published_at":2325,"updated_at":2326,"id":2327,"uuid":2328,"content":2329,"slug":2737,"full_slug":2738,"sort_by_date":48,"position":2739,"tag_list":2740,"is_startpage":9,"parent_id":1247,"meta_data":48,"group_id":2741,"first_published_at":2742,"release_id":48,"lang":60,"path":1250,"alternates":2743,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2330,"faqs":2331,"title":2323,"topic":2352,"author":2367,"content":2368,"category":2721,"schedule":2729,"component":1234,"meta_info":2730,"cover_image":2733,"description":2732,"contributors":2736},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2332,2336,2340,2344,2348],{"_uid":2333,"answer":2334,"question":2335,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2337,"answer":2338,"question":2339,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2341,"answer":2342,"question":2343,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2345,"answer":2346,"question":2347,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2349,"answer":2350,"question":2351,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2353,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2366,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2354,"component":39,"meta_info":2362,"block_image":2363,"cover_image":2364,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2355,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2360,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2361,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2356,"component":118,"meta_info":2357,"meta_title":7,"block_image":2358,"cover_image":2359,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":735,"content":2369},[2370,2374,2377,2389,2394,2399,2464,2469,2495,2500,2504,2509,2517,2529,2534,2545,2550,2561,2566,2577,2582,2594,2599,2610,2615,2635,2640,2645,2665,2670,2689,2694,2707,2711],{"type":738,"content":2371},[2372],{"text":2373,"type":742},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":738,"content":2375},[2376],{"text":2334,"type":742},{"type":748,"attrs":2378},{"id":2379,"body":2380},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2381],{"_uid":2382,"link":2383,"image":2385,"title":2387,"component":760},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2384,"linktype":13,"fieldtype":14,"cached_url":2384},"https://pin.it/2zdpNMs",{"id":2386,"alt":2387,"name":7,"focus":48,"title":2387,"filename":2388,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":762,"attrs":2390,"content":2391},{"level":764},[2392],{"text":2393,"type":742},"Top Rock Step-By-Step",{"type":762,"attrs":2395,"content":2396},{"level":770},[2397],{"text":2398,"type":742},"The Feet",{"type":775,"content":2400},[2401,2407,2427,2433,2452,2458],{"type":778,"content":2402},[2403],{"type":738,"content":2404},[2405],{"text":2406,"type":742},"Begin by starting in an athletic stance on the balls of your feet",{"type":778,"content":2408},[2409,2413],{"type":738,"content":2410},[2411],{"text":2412,"type":742},"To start, being by doing a “step out”",{"type":775,"content":2414},[2415,2421],{"type":778,"content":2416},[2417],{"type":738,"content":2418},[2419],{"text":2420,"type":742},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":778,"content":2422},[2423],{"type":738,"content":2424},[2425],{"text":2426,"type":742},"Pause for a half-second",{"type":778,"content":2428},[2429],{"type":738,"content":2430},[2431],{"text":2432,"type":742},"Return to the starting stance by performing a slight hop backward",{"type":778,"content":2434},[2435,2439],{"type":738,"content":2436},[2437],{"text":2438,"type":742},"Once returned, perform the opposite foot “step out”",{"type":775,"content":2440},[2441,2447],{"type":778,"content":2442},[2443],{"type":738,"content":2444},[2445],{"text":2446,"type":742},"Make sure the step out is in front of the opposite foot and crosses over",{"type":778,"content":2448},[2449],{"type":738,"content":2450},[2451],{"text":2426,"type":742},{"type":778,"content":2453},[2454],{"type":738,"content":2455},[2456],{"text":2457,"type":742},"Hop back to the starting position",{"type":778,"content":2459},[2460],{"type":738,"content":2461},[2462],{"text":2463,"type":742},"Continue Top Rocking for the remainder of the set",{"type":762,"attrs":2465,"content":2466},{"level":770},[2467],{"text":2468,"type":742},"The Arms",{"type":775,"content":2470},[2471,2477,2483,2489],{"type":778,"content":2472},[2473],{"type":738,"content":2474},[2475],{"text":2476,"type":742},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":778,"content":2478},[2479],{"type":738,"content":2480},[2481],{"text":2482,"type":742},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":778,"content":2484},[2485],{"type":738,"content":2486},[2487],{"text":2488,"type":742},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":778,"content":2490},[2491],{"type":738,"content":2492},[2493],{"text":2494,"type":742},"Continue using this arm motion to help with rhythm and balance",{"type":762,"attrs":2496,"content":2497},{"level":764},[2498],{"text":2499,"type":742},"Movement Key Points",{"type":738,"content":2501},[2502],{"text":2503,"type":742},"Here are some key things to focus on while performing the Top Rock:",{"type":762,"attrs":2505,"content":2506},{"level":770},[2507],{"text":2508,"type":742},"Start by swinging your arms",{"type":775,"content":2510},[2511],{"type":778,"content":2512},[2513],{"type":738,"content":2514},[2515],{"text":2516,"type":742},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":748,"attrs":2518},{"id":2519,"body":2520},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2521],{"url":2522,"_uid":2523,"image":2524,"component":931,"copyright_details":2528},{"id":7,"url":7,"linktype":2089,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2525,"alt":2526,"name":7,"focus":48,"title":2526,"filename":2527,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":762,"attrs":2530,"content":2531},{"level":770},[2532],{"text":2533,"type":742},"On each hop back, your arms should cross in front of your chest",{"type":748,"attrs":2535},{"id":2519,"body":2536},[2537],{"url":2538,"_uid":2539,"image":2540,"component":931,"copyright_details":2544},{"id":7,"url":7,"linktype":2089,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2541,"alt":2542,"name":7,"focus":48,"title":2542,"filename":2543,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":762,"attrs":2546,"content":2547},{"level":770},[2548],{"text":2549,"type":742},"One foot should cross at a time",{"type":748,"attrs":2551},{"id":2519,"body":2552},[2553],{"url":2554,"_uid":2555,"image":2556,"component":931,"copyright_details":2560},{"id":7,"url":7,"linktype":2089,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2557,"alt":2558,"name":7,"focus":48,"title":2558,"filename":2559,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":762,"attrs":2562,"content":2563},{"level":770},[2564],{"text":2565,"type":742},"Perform the movement by staying on the balls of your feet",{"type":748,"attrs":2567},{"id":2519,"body":2568},[2569],{"url":2570,"_uid":2571,"image":2572,"component":931,"copyright_details":2576},{"id":7,"url":7,"linktype":2089,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2573,"alt":2574,"name":7,"focus":48,"title":2574,"filename":2575,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":762,"attrs":2578,"content":2579},{"level":770},[2580],{"text":2581,"type":742},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":748,"attrs":2583},{"id":2584,"body":2585},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2586],{"url":2587,"_uid":2588,"image":2589,"component":931,"copyright_details":2593},{"id":7,"url":7,"linktype":2089,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2590,"alt":2591,"name":7,"focus":48,"title":2591,"filename":2592,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":762,"attrs":2595,"content":2596},{"level":770},[2597],{"text":2598,"type":742},"Stay loose and have fun!",{"type":748,"attrs":2600},{"id":2519,"body":2601},[2602],{"url":2603,"_uid":2604,"image":2605,"component":931,"copyright_details":2609},{"id":7,"url":7,"linktype":2089,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2606,"alt":2607,"name":7,"focus":48,"title":2607,"filename":2608,"copyright":7,"fieldtype":50},4891933,"Stay 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There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2699,"type":742,"marks":2700},"Flo Master",[2701],{"type":911,"attrs":2702},{"href":2703,"uuid":48,"anchor":48,"custom":2704,"target":914,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2706,"type":742},". ",{"type":762,"attrs":2708,"content":2709},{"level":764},[2710],{"text":1821,"type":742},{"type":738,"content":2712},[2713,2714,2719],{"text":1600,"type":742},{"text":1142,"type":742,"marks":2715},[2716],{"type":911,"attrs":2717},{"href":1605,"uuid":48,"anchor":48,"custom":2718,"target":914,"linktype":13},{},{"text":2720,"type":742}," 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":2722,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2723,"component":118,"meta_info":2724,"meta_title":7,"block_image":2725,"cover_image":2726,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2731,"title":2323,"plugin":43,"description":2732},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2734,"alt":2323,"name":7,"focus":48,"title":2323,"filename":2735,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1637],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2745,"created_at":2746,"published_at":2747,"updated_at":2748,"id":2749,"uuid":2750,"content":2751,"slug":3014,"full_slug":3015,"sort_by_date":48,"position":3016,"tag_list":3017,"is_startpage":9,"parent_id":1247,"meta_data":48,"group_id":3018,"first_published_at":2747,"release_id":48,"lang":60,"path":1250,"alternates":3019,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2752,"faqs":2753,"title":2745,"topic":2774,"author":1901,"content":2789,"category":2995,"schedule":3003,"component":1234,"meta_info":3004,"cover_image":3008,"description":3012,"contributors":3013},"21563324-6383-4226-86da-b9779cd26bde",[2754,2758,2762,2766,2770],{"_uid":2755,"answer":2756,"question":2757,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2759,"answer":2760,"question":2761,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2763,"answer":2764,"question":2765,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2767,"answer":2768,"question":2769,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2771,"answer":2772,"question":2773,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2775,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2787,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2788,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2776,"component":39,"meta_info":2784,"block_image":2785,"cover_image":2786,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2777,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2782,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2783,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2778,"component":118,"meta_info":2779,"meta_title":7,"block_image":2780,"cover_image":2781,"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":735,"content":2790},[2791,2804,2816,2821,2825,2859,2864,2868,2882,2908,2913,2917,2953,2970,2975,2979,2983,2992],{"type":738,"content":2792},[2793,2795,2802],{"text":2794,"type":742},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2796,"type":742,"marks":2797},"close-range",[2798],{"type":911,"attrs":2799},{"href":2800,"uuid":48,"anchor":48,"custom":2801,"target":914,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2803,"type":742}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":748,"attrs":2805},{"id":2806,"body":2807},"52fa91c7-90bf-43d9-8857-79752817914b",[2808],{"url":2809,"_uid":2810,"image":2811,"component":931,"copyright_details":2815},{"id":7,"url":7,"linktype":2089,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2812,"alt":2813,"name":7,"focus":48,"title":2813,"filename":2814,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":762,"attrs":2817,"content":2818},{"level":764},[2819],{"text":2820,"type":742},"Rolling Punch Drill",{"type":738,"content":2822},[2823],{"text":2824,"type":742},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":775,"content":2826},[2827,2833,2839,2845],{"type":778,"content":2828},[2829],{"type":738,"content":2830},[2831],{"text":2832,"type":742},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":778,"content":2834},[2835],{"type":738,"content":2836},[2837],{"text":2838,"type":742},"Bend your knees until your thigh muscles are supporting your weight",{"type":778,"content":2840},[2841],{"type":738,"content":2842},[2843],{"text":2844,"type":742},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":778,"content":2846},[2847,2851],{"type":738,"content":2848},[2849],{"text":2850,"type":742},"Develop a steady rhythm, and then start mixing punches in",{"type":775,"content":2852},[2853],{"type":778,"content":2854},[2855],{"type":738,"content":2856},[2857],{"text":2858,"type":742},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":762,"attrs":2860,"content":2861},{"level":764},[2862],{"text":2863,"type":742},"Danger Close Drill",{"type":738,"content":2865},[2866],{"text":2867,"type":742},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":775,"content":2869},[2870,2876],{"type":778,"content":2871},[2872],{"type":738,"content":2873},[2874],{"text":2875,"type":742},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":778,"content":2877},[2878],{"type":738,"content":2879},[2880],{"text":2881,"type":742},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":738,"content":2883},[2884,2888,2890,2897,2899,2906],{"text":2885,"type":742,"marks":2886},"Key focus:",[2887],{"type":1344},{"text":2889,"type":742}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2891,"type":742,"marks":2892},"hooks",[2893],{"type":911,"attrs":2894},{"href":2895,"uuid":48,"anchor":48,"custom":2896,"target":914,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2898,"type":742}," and ",{"text":2900,"type":742,"marks":2901},"uppercuts",[2902],{"type":911,"attrs":2903},{"href":2904,"uuid":48,"anchor":48,"custom":2905,"target":914,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2907,"type":742},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":762,"attrs":2909,"content":2910},{"level":764},[2911],{"text":2912,"type":742},"Rolling Thunder Drill",{"type":738,"content":2914},[2915],{"text":2916,"type":742},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":775,"content":2918},[2919,2933,2947],{"type":778,"content":2920},[2921,2925],{"type":738,"content":2922},[2923],{"text":2924,"type":742},"On a heavy bag, set an interval of your choosing",{"type":775,"content":2926},[2927],{"type":778,"content":2928},[2929],{"type":738,"content":2930},[2931],{"text":2932,"type":742},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":778,"content":2934},[2935,2939],{"type":738,"content":2936},[2937],{"text":2938,"type":742},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":775,"content":2940},[2941],{"type":778,"content":2942},[2943],{"type":738,"content":2944},[2945],{"text":2946,"type":742},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":778,"content":2948},[2949],{"type":738,"content":2950},[2951],{"text":2952,"type":742},"Rest for 1 minute in between each round to recover",{"type":738,"content":2954},[2955,2959,2961,2968],{"text":2956,"type":742,"marks":2957},"Tip",[2958],{"type":1344},{"text":2960,"type":742},": Maintaining a calm and ",{"text":2962,"type":742,"marks":2963},"steady breath",[2964],{"type":911,"attrs":2965},{"href":2966,"uuid":48,"anchor":48,"custom":2967,"target":914,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2969,"type":742}," will help you establish your rhythm.",{"type":762,"attrs":2971,"content":2972},{"level":764},[2973],{"text":2974,"type":742},"Better, Faster, Stronger",{"type":738,"content":2976},[2977],{"text":2978,"type":742},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":762,"attrs":2980,"content":2981},{"level":764},[2982],{"text":1821,"type":742},{"type":738,"content":2984},[2985,2986,2991],{"text":1600,"type":742},{"text":1142,"type":742,"marks":2987},[2988],{"type":911,"attrs":2989},{"href":1188,"uuid":48,"anchor":48,"custom":2990,"target":914,"linktype":13},{},{"text":2293,"type":742},{"type":738,"content":2993},[2994],{"text":1613,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2996,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3001,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3002,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2997,"component":118,"meta_info":2998,"meta_title":7,"block_image":2999,"cover_image":3000,"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":3005,"title":3006,"plugin":43,"description":3007},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":3009,"alt":3010,"name":7,"focus":48,"title":3010,"filename":3011,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1637],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1234,"created_at":3021,"published_at":3022,"updated_at":3023,"id":3024,"uuid":3025,"content":3026,"slug":1234,"full_slug":3047,"sort_by_date":48,"position":446,"tag_list":3048,"is_startpage":9,"parent_id":3049,"meta_data":48,"group_id":3050,"first_published_at":3051,"release_id":48,"lang":60,"path":7,"alternates":3052,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":3027,"component":3028,"meta_info":3029,"custom_content_list":3031},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3030,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3032,3037,3042],{"_uid":3033,"label":3034,"value":3035,"dev_id":3036,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3038,"label":3039,"value":3040,"dev_id":3041,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3043,"label":3044,"value":3045,"dev_id":3046,"component":742},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892820199]