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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":2246,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":2238,"full_slug":2239,"sort_by_date":48,"position":2240,"tag_list":2241,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":2243,"first_published_at":2244,"release_id":48,"lang":60,"path":48,"alternates":2245,"default_full_slug":48,"translated_slugs":48},"10 Yoga Poses For Boxers and Kickboxers","2021-08-02T18:42:18.527Z","2023-01-02T19:34:37.482Z","2023-01-02T19:34:37.540Z",64125867,"bdef835d-ce1a-4a3b-a8df-4aeb861b8e8b",{"_uid":664,"faqs":665,"title":719,"topic":720,"author":735,"content":759,"category":2218,"schedule":2226,"component":2227,"meta_info":2228,"cover_image":2232,"description":2235,"contributors":2236,"email_capture":2237},"a299fab6-7ab5-4166-93e1-9531f0934b07",[666,671,675,679,683,687,691,695,699,703,707,711,715],{"_uid":667,"answer":668,"question":669,"component":670},"eae9bb51-1de3-4130-b709-6c2a0a2dc957","Here are 10 yoga poses for boxers and kickboxers: Downward Facing Dog (Adho Mukha Svanasana), Low Lunge (Anjaneyasana), Side Plank (Vasisthasana), Cobra Pose (Bhujangasana), Locust Pose (Salabhasana), Bridge Pose (Setu Bandha Sarvangasana), Cow Face Pose (Gomukasana), Cat Pose (Marjaryasana), Cow Pose (Bitilasana), Child’s Pose (Balasana)","What are yoga poses for boxers and kickboxers?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"4a450240-3ea1-4cde-8fe7-1e0ea8092696","Yoga increases flexibility, improves balance, builds strength, regulates breathing, and calms the mind.","Why is yoga important?",{"_uid":676,"answer":677,"question":678,"component":670},"aba1927b-7b15-415d-b868-7f5d2598c4ca","Yes! Adding yoga to your boxing/kickboxing training can level up your fighting abilities while helping decrease the risk of injury.","Do boxers do yoga?",{"_uid":680,"answer":681,"question":682,"component":670},"d39cd585-28d8-4528-a671-a813ce30c3b3","Begin on your hands and knees. Tuck your toes and lift your hips. Place your feet hip-width apart or wider with your toes pointed straight ahead. As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps. If your spine starts to round, keep a slight bend in your knees. Lift your sits bones toward the sky and lengthen your back and sides. Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide. Press down through the base of your thumb and index finger, reducing any weight in your wrists. Straighten your arms, draw your forearms in, and lift away from the mat. Rotate your upper arms out and slide your shoulders down your back. Keep your neck long and align your ears between your upper arms. Gaze toward your belly button. Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding. Continue to breathe and hold for 20 seconds","Downward Facing Dog (Adho Mukha Svanasana)",{"_uid":684,"answer":685,"question":686,"component":670},"78d96775-41ec-4e85-94d1-ef8437b6df03","Strengthens the legs and core while improving balance. Begin in Downward Facing Dog - Step one foot forward and stack your front knee directly above your front ankle. Place your back knee down on the mat and slide your knee back so it is behind your sits bone. Draw your chest forward and broaden your collarbones, interlace your fingers on your front knee, and straighten your arms to lift your chest. Drop your tailbone down, lift your lower belly up to draw your hips toward your face, and lift your pelvis off of your front thigh. Sweep your arms overhead and bring your biceps by your ears. Reach up through the sides of your waist. Gaze directly ahead or up toward your thumbs. Hold for 20 seconds. Repeat on the other side. Modification: If you have any knee pain, you may place a folded blanket or towel underneath your knee for support.","Low Lunge (Anjaneyasana)",{"_uid":688,"answer":689,"question":690,"component":670},"79eaa734-c132-4332-a390-91451af15541","Strengthens the wrists, arms, shoulders, and obliques while improving balance. Start in plank pose and step your feet together. Spin to the outside edge of one foot and stack your other foot directly on top of it with your feet flexed. Stack your bottom wrist directly under your bottom shoulder. Extend your top arm up and create a long line from your fingertips down through your bottom wrist. Draw your shoulder blades apart and reach your arms away from each other. Press into the floor with your bottom hand. Draw your front ribs down and your belly towards your spine. Lengthen your tailbone towards your heels. Stack your top hip directly above your bottom hip and make sure to avoid any backbend. Gaze up towards your top thumb. Hold for 15-30 seconds. Repeat on the other side. Modification: If you have wrist, shoulder, or elbow injuries or pain, you can place your bottom knee on the mat directly under your bottom hip or rest your bottom forearm on the mat.","Side Plank (Vasisthasana)",{"_uid":692,"answer":693,"question":694,"component":670},"43ac4d51-39b5-4ffc-aca6-06b7e10de1c8","Stretches and strengthens the abdominals and lower back muscles. Start on your stomach, extend your legs out behind you, and press the tops of your feet into the floor. Engage your quadriceps and continue to press the tops of your feet into the floor. Place your hands by your lower ribs and align your wrists underneath your elbows. Hug your elbows into your sides, roll your shoulders down your back, and lift your chest. Spread through your collarbones. Soften your glutes and gaze ahead, lengthen the back of your neck, and keep your spine long. Hold for 10 seconds, Slowly release down to the mat","Cobra Pose (Bhujangasana)",{"_uid":696,"answer":697,"question":698,"component":670},"a996298a-880b-42fc-b75e-693a027cbccd","Strengthens and stretches the upper and lower back, chest, arms, and legs. Lay flat on your stomach. Extend your arms down by your sides, palms facing upwards, and stretch your fingertips toward the back of the mat. Roll your shoulders back, expanding your collarbones, and lift your chest. Lift your legs together and press your pubic bone down towards the floor, lengthening your tailbone towards your heels. Feel the extension from the top of your head, through your body, and down to your feet. Relax your glutes, Hold for two (2) deep breaths. Relax your body and repeat three (3) times. For an added challenge, you can extend your arms out straight in front of you.","Locust Pose (Salabhasana)",{"_uid":700,"answer":701,"question":702,"component":670},"49a44bd4-ae2f-4ec7-a159-5c4a87c9da8e","Stretches the chest, neck, shoulders, and back while strengthening the glutes. Begin on your back and place the soles of your feet on the floor, hip-width apart. Point your toes ahead--the outside edges of your feet should be parallel to the edges of your mat. Press into your feet and lift your hips. Interlace your hands under your back and press your upper arms, forearms, and outer wrists into the floor. If your shoulders are tight and you are unable to press your upper arms down, keep your arms down by your sides instead. Keep your knees forward and parallel, feel the squeeze in your glutes, and lengthen your tailbone towards your heels. Draw your shoulders under your chest and lift your shoulder blades out through your heart. Gaze toward the sky and be sure not to turn your neck. Hold for 20 seconds. Slowly lower back down to the mat","Bridge Pose (Setu Bandha Sarvangasana)",{"_uid":704,"answer":705,"question":706,"component":670},"638c0dad-a725-419f-9603-80bc2211ab89","Stretches the shoulders and hips. Start on all fours and cross one knee in front of the other. Lean forward and draw your inner thighs toward each other. Spread your feet wider than your hips. Sit your hips between your heels and press the tops of your feet into the floor. Your feet should point toward the back of the mat. Press down through your sits bones, lift both sides of your waist, and draw your ribs down. Lift the crown of your head towards the ceiling and keep your chin parallel to the floor. Release your shoulders down your back. Lift one arm overhead, bend at your elbow, and lower your hand so it rests between your shoulder blades. Bring your opposite arm behind you and spin your palm to face the back of the room. Bend at your elbow and reach for your top hand. Grasp your fingers and hold. Press the back of your head into your top forearm and elbow as your shoulder moves back and down. Keep your gaze ahead and hold for 15-30 seconds. Repeat on the other side. Modifications: If you have hip, knee, or lower back pain, place a block or folded blanket under the sits bones for support and lift. If you have tight shoulders, you may use a strap between your hands if you are unable to connect your fingers.","Cow Face Pose (Gomukasana)",{"_uid":708,"answer":709,"question":710,"component":670},"a5b84ee1-87a4-4e4f-a83c-cb7c676dc76f","Stretches the abdominal, neck, and back muscles. Begin on all fours and press your hands into the ground. Round your back towards the sky and lift the sides of your waist away from the floor. Draw your lower belly toward your spine and tuck your tailbone under. Keep the sides of your neck long and allow your head to hang towards the floor. Spread your shoulder blades apart. Hold for 15 seconds","Cat Pose (Marjaryasana)",{"_uid":712,"answer":713,"question":714,"component":670},"14e577d8-db4f-4d73-84c3-1b093988a35f","Stretches the abdominal, neck, and back muscles. Begin on all fours with your wrists underneath your shoulders, your knees underneath your hips, and the tops of your feet pressed against the mat. Press down through your palms and simultaneously lift your chest and your tailbone toward the sky. Draw down through your shoulder blades and slide your shoulders down your back. As your stomach draws down toward the floor, gaze up and keep your spine long. Hold for 15 seconds. Variation: For an added stretch variation and flow, you can cycle through Cat Pose and Cow Pose, rhythmically with your breath.","Cow Pose (Bitilasana)",{"_uid":716,"answer":717,"question":718,"component":670},"072be1e7-7888-4236-b770-3411a87a6643","Stretches lower back, thighs, shoulders, and arms. From a kneeling position, bring your big toes together and spread your knees out wider than your torso. Fold forward from the crease of your hips and place your forehead on the floor. Place your arms by your sides or extend them out forward with your palms facing down. Drop your hips back toward your heels. Close your eyes and continue to inhale and exhale deeply. Hold this pose for as long as you’d like","Child’s Pose (Balasana)","10 Yoga Poses for Boxers and Kickboxers",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":721,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":733,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":722,"component":39,"meta_info":730,"block_image":731,"cover_image":732,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":723,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":728,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":724,"component":118,"meta_info":725,"meta_title":7,"block_image":726,"cover_image":727,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":736,"created_at":737,"published_at":738,"updated_at":739,"id":740,"uuid":741,"content":742,"slug":752,"full_slug":753,"sort_by_date":48,"position":227,"tag_list":754,"is_startpage":9,"parent_id":755,"meta_data":48,"group_id":756,"first_published_at":757,"release_id":48,"lang":60,"path":48,"alternates":758,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Sarah Pitman","2021-09-10T15:36:41.237Z","2022-02-08T23:29:39.442Z","2022-02-08T23:29:39.463Z",71000011,"93e4b7bd-5831-46c1-b1e3-c59763e4f2cc",{"bio":743,"_uid":744,"name":736,"photo":745,"component":749,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":750,"social_link_instagram":751,"social_link_pinterest":7},"Sarah Pitman is the Blog Coordinator at FightCamp. She manages digital marketing accounts for fitness companies, & is a runner, yogi, & traveler. She’s a certified yoga instructor & studied personal training through ACE.","e4d5d8f2-1c99-45b0-8815-96381e86dcd7",{"id":746,"alt":736,"name":747,"focus":48,"title":736,"filename":748,"copyright":7,"fieldtype":50},3804756,"FightCamp Blog Coordinator Sarah Pitman","https://a.storyblok.com/f/115220/350x350/1501aedffa/sarah_pitman.png","author","https://www.linkedin.com/in/sarahpitman/","https://www.instagram.com/sarahcpitman","sarah-pitman","authors/sarah-pitman",[],65634443,"ab31c8e5-8a64-44e7-ba1f-a954ad96dfd4","2021-10-20T17:21:34.507Z",[],{"type":760,"content":761},"doc",[762,772,779,786,792,805,817,824,958,969,978,985,1022,1114,1121,1132,1141,1148,1168,1277,1284,1295,1304,1311,1318,1392,1403,1412,1419,1426,1500,1507,1518,1527,1534,1554,1647,1658,1667,1674,1681,1819,1826,1837,1846,1853,1860,1916,1927,1936,1943,1950,1996,2003,2014,2023,2030,2037,2093,2128,2177,2182],{"type":763,"content":764},"paragraph",[765],{"text":766,"type":767,"marks":768},"Yoga increases flexibility, improves balance, builds strength, regulates breathing, and calms the mind. Yoga is now making its way into the boxing ring as more professional fighters are taking their workouts to the mat--but this time, the yoga mat. Adding yoga to your boxing/kickboxing training can level up your fighting abilities while helping decrease the risk of injury.","text",[769],{"type":770,"attrs":771},"styled",{"class":7},{"type":763,"content":773},[774],{"text":775,"type":767,"marks":776},"Here are ten (10) yoga poses for boxers and kickboxers that are great before and after hitting the bag--plus how they can strengthen and benefit your boxing training.",[777],{"type":770,"attrs":778},{"class":7},{"type":763,"content":780},[781],{"text":782,"type":767,"marks":783},"None of these poses should cause any pain or discomfort. If you do experience pain at any time, slowly exit the pose and move on.",[784],{"type":770,"attrs":785},{"class":7},{"type":787,"attrs":788,"content":790},"heading",{"level":789},2,[791],{"text":657,"type":767},{"type":787,"attrs":793,"content":795},{"level":794},3,[796,800],{"text":682,"type":767,"marks":797},[798],{"type":770,"attrs":799},{"class":7},{"type":801,"marks":802},"hard_break",[803],{"type":770,"attrs":804},{"class":7},{"type":806,"attrs":807},"blok",{"id":808,"body":809},"04028cff-7ca7-40db-9ee1-07b3cabcdd33",[810],{"_uid":811,"image":812,"component":816},"i-8e9cedbd-b585-4c2c-b0b9-f543f54e17ce",{"id":813,"alt":814,"name":7,"focus":48,"title":814,"filename":815,"copyright":7,"fieldtype":50},3396329,"Shanie Smash Doing a Downward Facing Dog","https://a.storyblok.com/f/115220/1380x700/f2dacf4e2a/downward_facing_dog.jpg","content_image",{"type":787,"attrs":818,"content":819},{"level":794},[820],{"type":801,"marks":821},[822],{"type":770,"attrs":823},{"class":7},{"type":825,"content":826},"bullet_list",[827,837,846,855,875,895,904,913,922,931,940,949],{"type":828,"content":829},"list_item",[830],{"type":763,"content":831},[832],{"text":833,"type":767,"marks":834},"Begin on your hands and knees",[835],{"type":770,"attrs":836},{"class":7},{"type":828,"content":838},[839],{"type":763,"content":840},[841],{"text":842,"type":767,"marks":843},"Tuck your toes and lift your hips",[844],{"type":770,"attrs":845},{"class":7},{"type":828,"content":847},[848],{"type":763,"content":849},[850],{"text":851,"type":767,"marks":852},"Place your feet hip-width apart or wider with your toes pointed straight 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",[1539],{"type":770,"attrs":1540},{"class":7},{"text":1542,"type":767,"marks":1543},"glutes",[1544,1548],{"type":996,"attrs":1545},{"href":1546,"uuid":48,"anchor":48,"custom":1547,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-glute-strengthening-exercises-for-boxing-no-equipment-needed",{},{"type":770,"attrs":1549},{"class":7},{"text":1018,"type":767,"marks":1551},[1552],{"type":770,"attrs":1553},{"class":7},{"type":825,"content":1555},[1556,1565,1574,1583,1603,1612,1621,1630,1638],{"type":828,"content":1557},[1558],{"type":763,"content":1559},[1560],{"text":1561,"type":767,"marks":1562},"Begin on your back and place the soles of your feet on the floor, hip-width apart",[1563],{"type":770,"attrs":1564},{"class":7},{"type":828,"content":1566},[1567],{"type":763,"content":1568},[1569],{"text":1570,"type":767,"marks":1571},"Point your toes ahead--the outside edges of your feet should be parallel to the edges of your mat",[1572],{"type":770,"attrs":1573},{"class":7},{"type":828,"content":1575},[1576],{"type":763,"content":1577},[1578],{"text":1579,"type":767,"marks":1580},"Press into your feet and lift your hips",[1581],{"type":770,"attrs":1582},{"class":7},{"type":828,"content":1584},[1585,1592],{"type":763,"content":1586},[1587],{"text":1588,"type":767,"marks":1589},"Interlace your hands under your back and press your upper arms, forearms, and outer wrists into the floor",[1590],{"type":770,"attrs":1591},{"class":7},{"type":825,"content":1593},[1594],{"type":828,"content":1595},[1596],{"type":763,"content":1597},[1598],{"text":1599,"type":767,"marks":1600},"If your shoulders are tight and you are unable to press your upper arms down, keep your arms down by your sides instead",[1601],{"type":770,"attrs":1602},{"class":7},{"type":828,"content":1604},[1605],{"type":763,"content":1606},[1607],{"text":1608,"type":767,"marks":1609},"Keep your knees forward and parallel, feel the squeeze in your glutes, and lengthen your tailbone towards your heels",[1610],{"type":770,"attrs":1611},{"class":7},{"type":828,"content":1613},[1614],{"type":763,"content":1615},[1616],{"text":1617,"type":767,"marks":1618},"Draw your shoulders under your chest and lift your shoulder blades out through your heart",[1619],{"type":770,"attrs":1620},{"class":7},{"type":828,"content":1622},[1623],{"type":763,"content":1624},[1625],{"text":1626,"type":767,"marks":1627},"Gaze toward the sky and be sure not to turn your neck",[1628],{"type":770,"attrs":1629},{"class":7},{"type":828,"content":1631},[1632],{"type":763,"content":1633},[1634],{"text":1101,"type":767,"marks":1635},[1636],{"type":770,"attrs":1637},{"class":7},{"type":828,"content":1639},[1640],{"type":763,"content":1641},[1642],{"text":1643,"type":767,"marks":1644},"Slowly lower back down to the mat",[1645],{"type":770,"attrs":1646},{"class":7},{"type":787,"attrs":1648,"content":1649},{"level":794},[1650,1654],{"text":706,"type":767,"marks":1651},[1652],{"type":770,"attrs":1653},{"class":7},{"type":801,"marks":1655},[1656],{"type":770,"attrs":1657},{"class":7},{"type":806,"attrs":1659},{"id":808,"body":1660},[1661],{"_uid":1662,"image":1663,"component":816},"i-6ea91697-72d8-4aad-a981-41d241233088",{"id":1664,"alt":1665,"name":7,"focus":48,"title":1665,"filename":1666,"copyright":7,"fieldtype":50},3396341,"Shanie Smash Doing a Cow Face Pose","https://a.storyblok.com/f/115220/1380x700/ced39170d7/cow_face_pose.jpg",{"type":787,"attrs":1668,"content":1669},{"level":794},[1670],{"type":801,"marks":1671},[1672],{"type":770,"attrs":1673},{"class":7},{"type":763,"content":1675},[1676],{"text":1677,"type":767,"marks":1678},"Stretches the shoulders and hips. ",[1679],{"type":770,"attrs":1680},{"class":7},{"type":825,"content":1682},[1683,1692,1701,1710,1730,1739,1748,1757,1766,1775,1784,1793,1802,1811],{"type":828,"content":1684},[1685],{"type":763,"content":1686},[1687],{"text":1688,"type":767,"marks":1689},"Start on all fours and cross one knee in front of the other",[1690],{"type":770,"attrs":1691},{"class":7},{"type":828,"content":1693},[1694],{"type":763,"content":1695},[1696],{"text":1697,"type":767,"marks":1698},"Lean forward and draw your inner thighs toward each other",[1699],{"type":770,"attrs":1700},{"class":7},{"type":828,"content":1702},[1703],{"type":763,"content":1704},[1705],{"text":1706,"type":767,"marks":1707},"Spread your feet wider than your hips",[1708],{"type":770,"attrs":1709},{"class":7},{"type":828,"content":1711},[1712,1719],{"type":763,"content":1713},[1714],{"text":1715,"type":767,"marks":1716},"Sit your hips between your heels and press the tops of your feet into the floor",[1717],{"type":770,"attrs":1718},{"class":7},{"type":825,"content":1720},[1721],{"type":828,"content":1722},[1723],{"type":763,"content":1724},[1725],{"text":1726,"type":767,"marks":1727},"Your feet should point toward the back of the mat",[1728],{"type":770,"attrs":1729},{"class":7},{"type":828,"content":1731},[1732],{"type":763,"content":1733},[1734],{"text":1735,"type":767,"marks":1736},"Press down through your sits bones, lift both sides of your waist, and draw your ribs down",[1737],{"type":770,"attrs":1738},{"class":7},{"type":828,"content":1740},[1741],{"type":763,"content":1742},[1743],{"text":1744,"type":767,"marks":1745},"Lift the crown of your head towards the ceiling and keep your chin parallel to the floor",[1746],{"type":770,"attrs":1747},{"class":7},{"type":828,"content":1749},[1750],{"type":763,"content":1751},[1752],{"text":1753,"type":767,"marks":1754},"Release your shoulders down your back",[1755],{"type":770,"attrs":1756},{"class":7},{"type":828,"content":1758},[1759],{"type":763,"content":1760},[1761],{"text":1762,"type":767,"marks":1763},"Lift one arm overhead, bend at your elbow, and lower your hand so it rests between your shoulder blades",[1764],{"type":770,"attrs":1765},{"class":7},{"type":828,"content":1767},[1768],{"type":763,"content":1769},[1770],{"text":1771,"type":767,"marks":1772},"Bring your opposite arm behind you and spin your palm to face the back of the room",[1773],{"type":770,"attrs":1774},{"class":7},{"type":828,"content":1776},[1777],{"type":763,"content":1778},[1779],{"text":1780,"type":767,"marks":1781},"Bend at your elbow and reach for your top hand",[1782],{"type":770,"attrs":1783},{"class":7},{"type":828,"content":1785},[1786],{"type":763,"content":1787},[1788],{"text":1789,"type":767,"marks":1790},"Grasp your fingers and hold",[1791],{"type":770,"attrs":1792},{"class":7},{"type":828,"content":1794},[1795],{"type":763,"content":1796},[1797],{"text":1798,"type":767,"marks":1799},"Press the back of your head into your top forearm and elbow as your shoulder moves back and down",[1800],{"type":770,"attrs":1801},{"class":7},{"type":828,"content":1803},[1804],{"type":763,"content":1805},[1806],{"text":1807,"type":767,"marks":1808},"Keep your gaze ahead and hold for 15-30 seconds",[1809],{"type":770,"attrs":1810},{"class":7},{"type":828,"content":1812},[1813],{"type":763,"content":1814},[1815],{"text":1110,"type":767,"marks":1816},[1817],{"type":770,"attrs":1818},{"class":7},{"type":763,"content":1820},[1821],{"text":1822,"type":767,"marks":1823},"Modifications: If you have hip, knee, or lower back pain, place a block or folded blanket under the sits bones for support and lift. If you have tight shoulders, you may use a strap between your hands if you are unable to connect your fingers.",[1824],{"type":770,"attrs":1825},{"class":7},{"type":787,"attrs":1827,"content":1828},{"level":794},[1829,1833],{"text":710,"type":767,"marks":1830},[1831],{"type":770,"attrs":1832},{"class":7},{"type":801,"marks":1834},[1835],{"type":770,"attrs":1836},{"class":7},{"type":806,"attrs":1838},{"id":808,"body":1839},[1840],{"_uid":1841,"image":1842,"component":816},"i-34b10f20-da2f-4365-aef2-8772ea7a0dc9",{"id":1843,"alt":1844,"name":7,"focus":48,"title":1844,"filename":1845,"copyright":7,"fieldtype":50},3396342,"Shanie Smash Doing a Cat Pose","https://a.storyblok.com/f/115220/1380x700/e85eaa37e8/cat_pose.jpg",{"type":787,"attrs":1847,"content":1848},{"level":794},[1849],{"type":801,"marks":1850},[1851],{"type":770,"attrs":1852},{"class":7},{"type":763,"content":1854},[1855],{"text":1856,"type":767,"marks":1857},"Stretches the abdominal, neck, and back muscles.",[1858],{"type":770,"attrs":1859},{"class":7},{"type":825,"content":1861},[1862,1871,1880,1889,1898,1907],{"type":828,"content":1863},[1864],{"type":763,"content":1865},[1866],{"text":1867,"type":767,"marks":1868},"Begin on all fours and press your hands into the ground",[1869],{"type":770,"attrs":1870},{"class":7},{"type":828,"content":1872},[1873],{"type":763,"content":1874},[1875],{"text":1876,"type":767,"marks":1877},"Round your back towards the sky and lift the sides of your waist away from the floor",[1878],{"type":770,"attrs":1879},{"class":7},{"type":828,"content":1881},[1882],{"type":763,"content":1883},[1884],{"text":1885,"type":767,"marks":1886},"Draw your lower belly toward your spine and tuck your tailbone under",[1887],{"type":770,"attrs":1888},{"class":7},{"type":828,"content":1890},[1891],{"type":763,"content":1892},[1893],{"text":1894,"type":767,"marks":1895},"Keep the sides of your neck long and allow your head to hang towards the floor",[1896],{"type":770,"attrs":1897},{"class":7},{"type":828,"content":1899},[1900],{"type":763,"content":1901},[1902],{"text":1903,"type":767,"marks":1904},"Spread your shoulder blades apart",[1905],{"type":770,"attrs":1906},{"class":7},{"type":828,"content":1908},[1909],{"type":763,"content":1910},[1911],{"text":1912,"type":767,"marks":1913},"Hold for 15 seconds",[1914],{"type":770,"attrs":1915},{"class":7},{"type":787,"attrs":1917,"content":1918},{"level":794},[1919,1923],{"text":714,"type":767,"marks":1920},[1921],{"type":770,"attrs":1922},{"class":7},{"type":801,"marks":1924},[1925],{"type":770,"attrs":1926},{"class":7},{"type":806,"attrs":1928},{"id":808,"body":1929},[1930],{"_uid":1931,"image":1932,"component":816},"i-8f27080a-51b1-4677-bfb8-c59c18c2a4a8",{"id":1933,"alt":1934,"name":7,"focus":48,"title":1934,"filename":1935,"copyright":7,"fieldtype":50},3396343,"Shanie Smash Doing a Cow Pose","https://a.storyblok.com/f/115220/1380x700/e499d80d64/cow_pose.jpg",{"type":787,"attrs":1937,"content":1938},{"level":794},[1939],{"type":801,"marks":1940},[1941],{"type":770,"attrs":1942},{"class":7},{"type":763,"content":1944},[1945],{"text":1946,"type":767,"marks":1947},"Stretches the abdominal, neck, and back muscles",[1948],{"type":770,"attrs":1949},{"class":7},{"type":825,"content":1951},[1952,1961,1970,1979,1988],{"type":828,"content":1953},[1954],{"type":763,"content":1955},[1956],{"text":1957,"type":767,"marks":1958},"Begin on all fours with your wrists underneath your shoulders, your knees underneath your hips, and the tops of your feet pressed against the mat",[1959],{"type":770,"attrs":1960},{"class":7},{"type":828,"content":1962},[1963],{"type":763,"content":1964},[1965],{"text":1966,"type":767,"marks":1967},"Press down through your palms and simultaneously lift your chest and your tailbone toward the sky",[1968],{"type":770,"attrs":1969},{"class":7},{"type":828,"content":1971},[1972],{"type":763,"content":1973},[1974],{"text":1975,"type":767,"marks":1976},"Draw down through your shoulder blades and slide your shoulders down your back",[1977],{"type":770,"attrs":1978},{"class":7},{"type":828,"content":1980},[1981],{"type":763,"content":1982},[1983],{"text":1984,"type":767,"marks":1985},"As your stomach draws down toward the floor, gaze up and keep your spine long",[1986],{"type":770,"attrs":1987},{"class":7},{"type":828,"content":1989},[1990],{"type":763,"content":1991},[1992],{"text":1912,"type":767,"marks":1993},[1994],{"type":770,"attrs":1995},{"class":7},{"type":763,"content":1997},[1998],{"text":1999,"type":767,"marks":2000},"Variation: For an added stretch variation and flow, you can cycle through Cat Pose and Cow Pose, rhythmically with your breath.",[2001],{"type":770,"attrs":2002},{"class":7},{"type":787,"attrs":2004,"content":2005},{"level":794},[2006,2010],{"text":718,"type":767,"marks":2007},[2008],{"type":770,"attrs":2009},{"class":7},{"type":801,"marks":2011},[2012],{"type":770,"attrs":2013},{"class":7},{"type":806,"attrs":2015},{"id":808,"body":2016},[2017],{"_uid":2018,"image":2019,"component":816},"i-556ca1e1-7800-4033-b1b7-d18ff945930e",{"id":2020,"alt":2021,"name":7,"focus":48,"title":2021,"filename":2022,"copyright":7,"fieldtype":50},3396344,"Shanie Smash Doing a Child's Pose","https://a.storyblok.com/f/115220/1380x700/24e159ee1c/childs_pose.jpg",{"type":787,"attrs":2024,"content":2025},{"level":794},[2026],{"type":801,"marks":2027},[2028],{"type":770,"attrs":2029},{"class":7},{"type":763,"content":2031},[2032],{"text":2033,"type":767,"marks":2034},"Stretches lower back, thighs, shoulders, and arms.",[2035],{"type":770,"attrs":2036},{"class":7},{"type":825,"content":2038},[2039,2048,2057,2066,2075,2084],{"type":828,"content":2040},[2041],{"type":763,"content":2042},[2043],{"text":2044,"type":767,"marks":2045},"From a kneeling position, bring your big toes together and spread your knees out wider than your torso",[2046],{"type":770,"attrs":2047},{"class":7},{"type":828,"content":2049},[2050],{"type":763,"content":2051},[2052],{"text":2053,"type":767,"marks":2054},"Fold forward from the crease of your hips and place your forehead on the floor",[2055],{"type":770,"attrs":2056},{"class":7},{"type":828,"content":2058},[2059],{"type":763,"content":2060},[2061],{"text":2062,"type":767,"marks":2063},"Place your arms by your sides or extend them out forward with your palms facing down",[2064],{"type":770,"attrs":2065},{"class":7},{"type":828,"content":2067},[2068],{"type":763,"content":2069},[2070],{"text":2071,"type":767,"marks":2072},"Drop your hips back toward your heels",[2073],{"type":770,"attrs":2074},{"class":7},{"type":828,"content":2076},[2077],{"type":763,"content":2078},[2079],{"text":2080,"type":767,"marks":2081},"Close your eyes and continue to inhale and exhale deeply",[2082],{"type":770,"attrs":2083},{"class":7},{"type":828,"content":2085},[2086],{"type":763,"content":2087},[2088],{"text":2089,"type":767,"marks":2090},"Hold this pose for as long as you’d like",[2091],{"type":770,"attrs":2092},{"class":7},{"type":763,"content":2094},[2095,2100,2109,2114,2123],{"text":2096,"type":767,"marks":2097},"One of the wonderful things about yoga is that you can use any of the poses whenever you feel the need for a more complete stretch, not just as a warm-up or cool down. Remember to pay attention to your breathing and to your body. Yoga is just as much about the mind as the body. Achieving an acute level of focus, physical control, and self-awareness is an absolute asset in boxing and kickboxing training. Yoga is the perfect way to better understand how ",[2098],{"type":770,"attrs":2099},{"class":7},{"text":2101,"type":767,"marks":2102},"mindful movement",[2103,2107],{"type":996,"attrs":2104},{"href":2105,"uuid":48,"anchor":48,"custom":2106,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{},{"type":770,"attrs":2108},{"class":7},{"text":2110,"type":767,"marks":2111}," can benefit any sport - and your ",[2112],{"type":770,"attrs":2113},{"class":7},{"text":2115,"type":767,"marks":2116},"overall well being",[2117,2121],{"type":996,"attrs":2118},{"href":2119,"uuid":48,"anchor":48,"custom":2120,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/blogs/news/how-exercise-improves-mental-health",{},{"type":770,"attrs":2122},{"class":7},{"text":2124,"type":767,"marks":2125},"!",[2126],{"type":770,"attrs":2127},{"class":7},{"type":763,"content":2129},[2130,2135,2144,2149,2158,2163,2172],{"text":2131,"type":767,"marks":2132},"For more tips and boxing training inspiration, check out our ",[2133],{"type":770,"attrs":2134},{"class":7},{"text":2136,"type":767,"marks":2137},"YouTube Channel",[2138,2142],{"type":996,"attrs":2139},{"href":2140,"uuid":48,"anchor":48,"custom":2141,"target":1000,"linktype":13},"https://bit.ly/3oYefXf",{},{"type":770,"attrs":2143},{"class":7},{"text":2145,"type":767,"marks":2146}," and the other articles on our ",[2147],{"type":770,"attrs":2148},{"class":7},{"text":2150,"type":767,"marks":2151},"blog",[2152,2156],{"type":996,"attrs":2153},{"href":2154,"uuid":48,"anchor":48,"custom":2155,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/",{},{"type":770,"attrs":2157},{"class":7},{"text":2159,"type":767,"marks":2160},". Remember, even the toughest ",[2161],{"type":770,"attrs":2162},{"class":7},{"text":2164,"type":767,"marks":2165},"fighters",[2166,2170],{"type":996,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"custom":2169,"target":1000,"linktype":13},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{},{"type":770,"attrs":2171},{"class":7},{"text":2173,"type":767,"marks":2174}," incorporate balance and flexibility exercises in their workout routines!",[2175],{"type":770,"attrs":2176},{"class":7},{"type":787,"attrs":2178,"content":2179},{"level":794},[2180],{"text":2181,"type":767},"Related Articles",{"type":763,"content":2183},[2184,2190,2191,2197,2198,2204,2205,2211,2212],{"text":2185,"type":767,"marks":2186},"How Do Boxers Stay Balanced?",[2187],{"type":996,"attrs":2188},{"href":1013,"uuid":48,"anchor":48,"custom":2189,"target":48,"linktype":48},{},{"type":801},{"text":2192,"type":767,"marks":2193},"How To Strengthen Your Wrists For Boxing",[2194],{"type":996,"attrs":2195},{"href":1159,"uuid":48,"anchor":48,"custom":2196,"target":48,"linktype":48},{},{"type":801},{"text":2199,"type":767,"marks":2200},"3 Glute-Strengthening Exercises For Boxing (No Equipment Needed)",[2201],{"type":996,"attrs":2202},{"href":1546,"uuid":48,"anchor":48,"custom":2203,"target":48,"linktype":48},{},{"type":801},{"text":2206,"type":767,"marks":2207},"How Exercise Improves Mental Health",[2208],{"type":996,"attrs":2209},{"href":2119,"uuid":48,"anchor":48,"custom":2210,"target":48,"linktype":48},{},{"type":801},{"text":2213,"type":767,"marks":2214},"Boxing Your Way To Better Mental Health",[2215],{"type":996,"attrs":2216},{"href":2105,"uuid":48,"anchor":48,"custom":2217,"target":48,"linktype":48},{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2219,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2224,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2225,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2220,"component":118,"meta_info":2221,"meta_title":7,"block_image":2222,"cover_image":2223,"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},[],[],"2021-08-23 00:00","article",{"_uid":2229,"title":2230,"plugin":43,"description":2231},"2871b0f2-9281-43ca-8e6f-432898cbb6c5","10 Yoga Poses for Boxers and Kickboxers | FightCamp","Practicing yoga aligns perfectly with boxing training. FightCamp has ten yoga poses to build strength and flexibility and feel the benefits in your workouts.",{"id":2233,"alt":657,"name":7,"focus":48,"title":657,"filename":2234,"copyright":7,"fieldtype":50},3396324,"https://a.storyblok.com/f/115220/2400x990/8a3e55e2a8/10-yoga-poses-for-boxers-and-kickboxers.jpg","Practicing yoga aligns perfectly with boxing training. Do these ten (10) yoga poses to build strength and flexibility and feel the benefits in your workouts.",[],[],"10-yoga-poses-for-boxers-and-kickboxers","blogs/10-yoga-poses-for-boxers-and-kickboxers",10,[],60887917,"cb7f32c3-2717-48d7-b83e-756f8d1717c6","2021-08-23T00:00:00.000Z",[],["Reactive",2247],[2248,2545,2764,3006,3180,3420],{"name":2249,"created_at":2250,"published_at":2251,"updated_at":2252,"id":2253,"uuid":2254,"content":2255,"slug":2536,"full_slug":2537,"sort_by_date":48,"position":2538,"tag_list":2539,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":2541,"first_published_at":2542,"release_id":48,"lang":60,"path":2543,"alternates":2544,"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":2256,"faqs":2257,"title":2270,"topic":2271,"author":2286,"content":2287,"category":2517,"schedule":2525,"component":2227,"meta_info":2526,"cover_image":2530,"description":2534,"contributors":2535},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2258,2262,2266],{"_uid":2259,"answer":2260,"question":2261,"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":2263,"answer":2264,"question":2265,"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":2267,"answer":2268,"question":2269,"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":2272,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2284,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2273,"component":39,"meta_info":2281,"block_image":2282,"cover_image":2283,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2274,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2279,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2280,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2275,"component":118,"meta_info":2276,"meta_title":7,"block_image":2277,"cover_image":2278,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":760,"content":2288},[2289,2293,2298,2311,2326,2331,2351,2355,2360,2377,2381,2401,2405,2410,2425,2429,2434,2458,2463,2477,2481,2494,2499,2513],{"type":763,"content":2290},[2291],{"text":2292,"type":767},"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":787,"attrs":2294,"content":2295},{"level":789},[2296],{"text":2297,"type":767},"Floyd “Money” Mayweather Jr.",{"type":806,"attrs":2299},{"id":2300,"body":2301},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2302],{"url":2303,"_uid":2305,"image":2306,"component":816,"copyright_details":2310},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2307,"alt":2308,"name":7,"focus":7,"title":2308,"filename":2309,"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":763,"content":2312},[2313,2315,2324],{"text":2314,"type":767},"Regarded as the best technical boxer of this age, ",{"text":2316,"type":767,"marks":2317},"Floyd Mayweather Jr.",[2318,2322],{"type":996,"attrs":2319},{"href":2320,"uuid":48,"anchor":48,"custom":2321,"target":1000,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":2323},"underline",{"text":2325,"type":767}," 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":787,"attrs":2327,"content":2328},{"level":794},[2329],{"text":2330,"type":767},"The Philly Shell",{"type":825,"content":2332},[2333,2339,2345],{"type":828,"content":2334},[2335],{"type":763,"content":2336},[2337],{"text":2338,"type":767},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":828,"content":2340},[2341],{"type":763,"content":2342},[2343],{"text":2344,"type":767},"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":828,"content":2346},[2347],{"type":763,"content":2348},[2349],{"text":2350,"type":767},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":763,"content":2352},[2353],{"text":2354,"type":767},"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":787,"attrs":2356,"content":2357},{"level":789},[2358],{"text":2359,"type":767},"Pernell “Sweet Pea” Whitaker",{"type":806,"attrs":2361},{"id":2300,"body":2362},[2363],{"url":2364,"_uid":2365,"image":2366,"component":816,"copyright_details":2370},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2367,"alt":2368,"name":7,"focus":7,"title":2368,"filename":2369,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2371],{"_uid":2372,"link":2373,"title":2375,"component":2376},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2374,"target":1000,"linktype":13,"fieldtype":14,"cached_url":2374},"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":763,"content":2378},[2379],{"text":2380,"type":767},"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":825,"content":2382},[2383,2389,2395],{"type":828,"content":2384},[2385],{"type":763,"content":2386},[2387],{"text":2388,"type":767},"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":828,"content":2390},[2391],{"type":763,"content":2392},[2393],{"text":2394,"type":767},"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":828,"content":2396},[2397],{"type":763,"content":2398},[2399],{"text":2400,"type":767},"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":763,"content":2402},[2403],{"text":2404,"type":767},"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":787,"attrs":2406,"content":2407},{"level":789},[2408],{"text":2409,"type":767},"Muhammad Ali",{"type":806,"attrs":2411},{"id":2300,"body":2412},[2413],{"url":2414,"_uid":2415,"image":2416,"component":816,"copyright_details":2419},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2417,"alt":2308,"name":7,"focus":7,"title":2308,"filename":2418,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2420],{"_uid":2421,"link":2422,"title":2424,"component":2376},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2423,"target":1000,"linktype":13,"fieldtype":14,"cached_url":2423},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":763,"content":2426},[2427],{"text":2428,"type":767},"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":787,"attrs":2430,"content":2431},{"level":794},[2432],{"text":2433,"type":767},"The Ali Shuffle",{"type":825,"content":2435},[2436,2452],{"type":828,"content":2437},[2438],{"type":763,"content":2439},[2440,2442,2450],{"text":2441,"type":767},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2443,"type":767,"marks":2444},"To do the Ali Shuffle",[2445,2449],{"type":996,"attrs":2446},{"href":2447,"uuid":48,"anchor":48,"custom":2448,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":2323},{"text":2451,"type":767},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":828,"content":2453},[2454],{"type":763,"content":2455},[2456],{"text":2457,"type":767},"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":787,"attrs":2459,"content":2460},{"level":794},[2461],{"text":2462,"type":767},"The Rope a Dope",{"type":825,"content":2464},[2465,2471],{"type":828,"content":2466},[2467],{"type":763,"content":2468},[2469],{"text":2470,"type":767},"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":828,"content":2472},[2473],{"type":763,"content":2474},[2475],{"text":2476,"type":767},"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":763,"content":2478},[2479],{"text":2480,"type":767},"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":763,"content":2482},[2483,2485,2493],{"text":2484,"type":767},"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":2486,"type":767,"marks":2487},"FightCamp Community",[2488,2492],{"type":996,"attrs":2489},{"href":2490,"uuid":48,"anchor":48,"custom":2491,"target":1000,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":2323},{"text":2124,"type":767},{"type":787,"attrs":2495,"content":2496},{"level":789},[2497],{"text":2498,"type":767},"Train Like a Fighter",{"type":763,"content":2500},[2501,2503,2511],{"text":2502,"type":767},"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":2504,"type":767,"marks":2505},"FightCamp",[2506,2510],{"type":996,"attrs":2507},{"href":2508,"uuid":48,"anchor":48,"custom":2509,"target":1000,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":2323},{"text":2512,"type":767}," 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":763,"content":2514},[2515],{"text":2516,"type":767},"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":2518,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2523,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2524,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2519,"component":118,"meta_info":2520,"meta_title":7,"block_image":2521,"cover_image":2522,"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":2527,"title":2528,"plugin":43,"description":2529},"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":2531,"alt":2532,"name":7,"focus":7,"title":2532,"filename":2533,"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,[2540],"featured","0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z","training/{{story.slug}}",[],{"name":2546,"created_at":2547,"published_at":2548,"updated_at":2549,"id":2550,"uuid":2551,"content":2552,"slug":2758,"full_slug":2759,"sort_by_date":48,"position":2760,"tag_list":2761,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":2762,"first_published_at":2548,"release_id":48,"lang":60,"path":2543,"alternates":2763,"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":2553,"faqs":2554,"title":2546,"topic":2571,"author":2586,"content":2587,"category":2740,"schedule":2525,"component":2227,"meta_info":2748,"cover_image":2752,"description":2756,"contributors":2757},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2555,2559,2563,2567],{"_uid":2556,"answer":2557,"question":2558,"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":2560,"answer":2561,"question":2562,"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":2564,"answer":2565,"question":2566,"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":2568,"answer":2569,"question":2570,"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":2572,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2584,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2585,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2573,"component":39,"meta_info":2581,"block_image":2582,"cover_image":2583,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2574,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2579,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2580,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2575,"component":118,"meta_info":2576,"meta_title":7,"block_image":2577,"cover_image":2578,"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":760,"content":2588},[2589,2593,2607,2611,2616,2619,2624,2629,2633,2638,2642,2647,2651,2656,2660,2665,2679,2683,2687,2691,2695,2700,2704,2718,2722,2726,2737],{"type":763,"content":2590},[2591],{"text":2592,"type":767},"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":763,"content":2594},[2595,2597,2605],{"text":2596,"type":767},"Running for boxers is a critical element of ",{"text":2598,"type":767,"marks":2599},"roadwork drills",[2600,2604],{"type":996,"attrs":2601},{"href":2602,"uuid":48,"anchor":48,"custom":2603,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2323},{"text":2606,"type":767}," 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":763,"content":2608},[2609],{"text":2610,"type":767},"“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":787,"attrs":2612,"content":2613},{"level":789},[2614],{"text":2615,"type":767},"Is Running Good for Boxing?",{"type":763,"content":2617},[2618],{"text":2557,"type":767},{"type":787,"attrs":2620,"content":2621},{"level":789},[2622],{"text":2623,"type":767},"Benefits of Running for Boxers",{"type":787,"attrs":2625,"content":2626},{"level":794},[2627],{"text":2628,"type":767},"Builds Endurance & Stamina",{"type":763,"content":2630},[2631],{"text":2632,"type":767},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":787,"attrs":2634,"content":2635},{"level":794},[2636],{"text":2637,"type":767},"Improves Cardiovascular System",{"type":763,"content":2639},[2640],{"text":2641,"type":767},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":787,"attrs":2643,"content":2644},{"level":794},[2645],{"text":2646,"type":767},"Strengthens Lower Body",{"type":763,"content":2648},[2649],{"text":2650,"type":767},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":787,"attrs":2652,"content":2653},{"level":794},[2654],{"text":2655,"type":767},"Teaches Discipline",{"type":763,"content":2657},[2658],{"text":2659,"type":767},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":787,"attrs":2661,"content":2662},{"level":794},[2663],{"text":2664,"type":767},"Enhances Mental Clarity",{"type":763,"content":2666},[2667,2669,2677],{"text":2668,"type":767},"Much like boxing, running can be a form of ",{"text":2670,"type":767,"marks":2671},"meditative movement",[2672,2676],{"type":996,"attrs":2673},{"href":2674,"uuid":48,"anchor":48,"custom":2675,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":2323},{"text":2678,"type":767}," that clears your head and focuses your mind.",{"type":787,"attrs":2680,"content":2681},{"level":789},[2682],{"text":2566,"type":767},{"type":763,"content":2684},[2685],{"text":2686,"type":767},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":763,"content":2688},[2689],{"text":2690,"type":767},"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":763,"content":2692},[2693],{"text":2694,"type":767},"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":787,"attrs":2696,"content":2697},{"level":789},[2698],{"text":2699,"type":767},"How Long Should I Be Running for Boxing?",{"type":763,"content":2701},[2702],{"text":2703,"type":767},"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":763,"content":2705},[2706,2708,2716],{"text":2707,"type":767},"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":2709,"type":767,"marks":2710},"10 minutes of running",[2711,2715],{"type":996,"attrs":2712},{"href":2713,"uuid":48,"anchor":48,"custom":2714,"target":1000,"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":2323},{"text":2717,"type":767}," 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":763,"content":2719},[2720],{"text":2721,"type":767},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":787,"attrs":2723,"content":2724},{"level":789},[2725],{"text":2498,"type":767},{"type":763,"content":2727},[2728,2729,2735],{"text":2502,"type":767},{"text":2504,"type":767,"marks":2730},[2731,2734],{"type":996,"attrs":2732},{"href":2508,"uuid":48,"anchor":48,"custom":2733,"target":1000,"linktype":13},{},{"type":2323},{"text":2736,"type":767}," 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":763,"content":2738},[2739],{"text":2516,"type":767},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2741,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2746,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2742,"component":118,"meta_info":2743,"meta_title":7,"block_image":2744,"cover_image":2745,"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":2749,"title":2750,"plugin":43,"description":2751},"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":2753,"alt":2754,"name":7,"focus":7,"title":2754,"filename":2755,"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,[2540],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2765,"created_at":2766,"published_at":2767,"updated_at":2768,"id":2769,"uuid":2770,"content":2771,"slug":2999,"full_slug":3000,"sort_by_date":48,"position":3001,"tag_list":3002,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":3003,"first_published_at":3004,"release_id":48,"lang":60,"path":2543,"alternates":3005,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2772,"faqs":2773,"title":2765,"topic":2786,"author":2801,"content":2802,"category":2980,"schedule":2988,"component":2227,"meta_info":2989,"cover_image":2993,"description":2997,"contributors":2998},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2774,2778,2782],{"_uid":2775,"answer":2776,"question":2777,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2779,"answer":2780,"question":2781,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2783,"answer":2784,"question":2785,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2787,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2799,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2800,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2788,"component":39,"meta_info":2796,"block_image":2797,"cover_image":2798,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2789,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2794,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2795,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2790,"component":118,"meta_info":2791,"meta_title":7,"block_image":2792,"cover_image":2793,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":760,"content":2803},[2804,2808,2812,2816,2820,2834,2882,2896,2901,2925,2959,2963,2967,2977],{"type":787,"attrs":2805,"content":2806},{"level":789},[2807],{"text":2777,"type":767},{"type":763,"content":2809},[2810],{"text":2811,"type":767},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":763,"content":2813},[2814],{"text":2815,"type":767},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":787,"attrs":2817,"content":2818},{"level":789},[2819],{"text":2781,"type":767},{"type":763,"content":2821},[2822,2824,2832],{"text":2823,"type":767},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2825,"type":767,"marks":2826},"National Academy of Sports Medicine",[2827,2831],{"type":996,"attrs":2828},{"href":2829,"uuid":48,"anchor":48,"custom":2830,"target":1000,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2323},{"text":2833,"type":767}," has a few exercise-related symptoms of overtraining:",{"type":2835,"attrs":2836,"content":2839},"ordered_list",{"order":2837},{"order":2838},1,[2840,2846,2852,2858,2864,2870,2876],{"type":828,"content":2841},[2842],{"type":763,"content":2843},[2844],{"text":2845,"type":767},"A plateau or decline in workout performance or progress",{"type":828,"content":2847},[2848],{"type":763,"content":2849},[2850],{"text":2851,"type":767},"A perception of increased exertion during “normal” or “easy” workouts",{"type":828,"content":2853},[2854],{"type":763,"content":2855},[2856],{"text":2857,"type":767},"Excessive sweating or overheating",{"type":828,"content":2859},[2860],{"type":763,"content":2861},[2862],{"text":2863,"type":767},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":828,"content":2865},[2866],{"type":763,"content":2867},[2868],{"text":2869,"type":767},"A lack of feeling “refreshed” after regular rest and recovery",{"type":828,"content":2871},[2872],{"type":763,"content":2873},[2874],{"text":2875,"type":767},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":828,"content":2877},[2878],{"type":763,"content":2879},[2880],{"text":2881,"type":767},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":763,"content":2883},[2884,2886,2894],{"text":2885,"type":767},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2887,"type":767,"marks":2888},"FightCamp App",[2889,2893],{"type":996,"attrs":2890},{"href":2891,"uuid":48,"anchor":48,"custom":2892,"target":1000,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2323},{"text":2895,"type":767}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":787,"attrs":2897,"content":2898},{"level":789},[2899],{"text":2900,"type":767},"A Day of Rest",{"type":763,"content":2902},[2903,2905,2913,2915,2923],{"text":2904,"type":767},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2906,"type":767,"marks":2907},"Aaron",[2908,2912],{"type":996,"attrs":2909},{"href":2910,"uuid":48,"anchor":48,"custom":2911,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":2323},{"text":2914,"type":767}," and ",{"text":2916,"type":767,"marks":2917},"Flo",[2918,2922],{"type":996,"attrs":2919},{"href":2920,"uuid":48,"anchor":48,"custom":2921,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2323},{"text":2924,"type":767},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":763,"content":2926},[2927,2929,2937,2939,2947,2949,2957],{"text":2928,"type":767},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2930,"type":767,"marks":2931},"researchers",[2932,2936],{"type":996,"attrs":2933},{"href":2934,"uuid":48,"anchor":48,"custom":2935,"target":1000,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2323},{"text":2938,"type":767}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2940,"type":767,"marks":2941},"FightCamp Trainers",[2942,2946],{"type":996,"attrs":2943},{"href":2944,"uuid":48,"anchor":48,"custom":2945,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2323},{"text":2948,"type":767}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2950,"type":767,"marks":2951},"neurological connections",[2952,2956],{"type":996,"attrs":2953},{"href":2954,"uuid":48,"anchor":48,"custom":2955,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2323},{"text":2958,"type":767},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":763,"content":2960},[2961],{"text":2962,"type":767},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":787,"attrs":2964,"content":2965},{"level":789},[2966],{"text":2498,"type":767},{"type":763,"content":2968},[2969,2970,2976],{"text":2502,"type":767},{"text":2504,"type":767,"marks":2971},[2972,2975],{"type":996,"attrs":2973},{"href":2508,"uuid":48,"anchor":48,"custom":2974,"target":1000,"linktype":13},{},{"type":2323},{"text":2736,"type":767},{"type":763,"content":2978},[2979],{"text":2516,"type":767},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2981,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2986,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2987,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2982,"component":118,"meta_info":2983,"meta_title":7,"block_image":2984,"cover_image":2985,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2990,"title":2991,"plugin":43,"description":2992},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2994,"alt":2995,"name":7,"focus":7,"title":2995,"filename":2996,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[2540],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":3007,"created_at":3008,"published_at":3009,"updated_at":3010,"id":3011,"uuid":3012,"content":3013,"slug":3174,"full_slug":3175,"sort_by_date":48,"position":3176,"tag_list":3177,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":3178,"first_published_at":3009,"release_id":48,"lang":60,"path":2543,"alternates":3179,"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":3014,"faqs":3015,"title":3007,"topic":3032,"author":2286,"content":3047,"category":3155,"schedule":3163,"component":2227,"meta_info":3164,"cover_image":3168,"description":3172,"contributors":3173},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[3016,3020,3024,3028],{"_uid":3017,"answer":3018,"question":3019,"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":3021,"answer":3022,"question":3023,"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":3025,"answer":3026,"question":3027,"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":3029,"answer":3030,"question":3031,"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":3033,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3045,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3046,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3034,"component":39,"meta_info":3042,"block_image":3043,"cover_image":3044,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3035,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3040,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3041,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3036,"component":118,"meta_info":3037,"meta_title":7,"block_image":3038,"cover_image":3039,"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":760,"content":3048},[3049,3053,3058,3078,3083,3087,3092,3095,3100,3112,3117,3130,3135,3139,3143,3152],{"type":763,"content":3050},[3051],{"text":3052,"type":767},"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":787,"attrs":3054,"content":3055},{"level":789},[3056],{"text":3057,"type":767},"Practice, Practice, Practice",{"type":763,"content":3059},[3060,3062,3067,3069,3076],{"text":3061,"type":767},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":3063,"type":767,"marks":3064},"always",[3065],{"type":3066},"italic",{"text":3068,"type":767}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":3070,"type":767,"marks":3071},"mirror",[3072],{"type":996,"attrs":3073},{"href":3074,"uuid":48,"anchor":48,"custom":3075,"target":1000,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":3077,"type":767}," 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":787,"attrs":3079,"content":3080},{"level":794},[3081],{"text":3082,"type":767},"Shoulder Touch Drill",{"type":763,"content":3084},[3085],{"text":3086,"type":767},"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":787,"attrs":3088,"content":3089},{"level":794},[3090],{"text":3091,"type":767},"Cobra Bag",{"type":763,"content":3093},[3094],{"text":3022,"type":767},{"type":787,"attrs":3096,"content":3097},{"level":794},[3098],{"text":3099,"type":767},"Sparring",{"type":763,"content":3101},[3102,3104,3110],{"text":3103,"type":767},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":3099,"type":767,"marks":3105},[3106],{"type":996,"attrs":3107},{"href":3108,"uuid":48,"anchor":48,"custom":3109,"target":1000,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":3111,"type":767}," 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":787,"attrs":3113,"content":3114},{"level":794},[3115],{"text":3116,"type":767},"“Free flow” mitt work",{"type":763,"content":3118},[3119,3121,3128],{"text":3120,"type":767},"Free flow ",{"text":3122,"type":767,"marks":3123},"mitt work",[3124],{"type":996,"attrs":3125},{"href":3126,"uuid":48,"anchor":48,"custom":3127,"target":1000,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":3129,"type":767}," 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":787,"attrs":3131,"content":3132},{"level":794},[3133],{"text":3134,"type":767},"Think Fast",{"type":763,"content":3136},[3137],{"text":3138,"type":767},"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":787,"attrs":3140,"content":3141},{"level":789},[3142],{"text":2498,"type":767},{"type":763,"content":3144},[3145,3146,3151],{"text":2502,"type":767},{"text":2504,"type":767,"marks":3147},[3148],{"type":996,"attrs":3149},{"href":2508,"uuid":48,"anchor":48,"custom":3150,"target":1000,"linktype":13},{},{"text":2736,"type":767},{"type":763,"content":3153},[3154],{"text":2516,"type":767},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3156,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3161,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3162,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3157,"component":118,"meta_info":3158,"meta_title":7,"block_image":3159,"cover_image":3160,"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":3165,"title":3166,"plugin":43,"description":3167},"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":3169,"alt":3170,"name":7,"focus":7,"title":3170,"filename":3171,"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,[2540],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":3181,"created_at":3182,"published_at":3183,"updated_at":3184,"id":3185,"uuid":3186,"content":3187,"slug":3413,"full_slug":3414,"sort_by_date":48,"position":3415,"tag_list":3416,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":3417,"first_published_at":3418,"release_id":48,"lang":60,"path":2543,"alternates":3419,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":3188,"faqs":3189,"title":3181,"topic":3210,"author":3225,"content":3226,"category":3397,"schedule":3405,"component":2227,"meta_info":3406,"cover_image":3409,"description":3408,"contributors":3412},"d9342cbc-2f33-448b-95cb-d9141a391216",[3190,3194,3198,3202,3206],{"_uid":3191,"answer":3192,"question":3193,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":3195,"answer":3196,"question":3197,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":3199,"answer":3200,"question":3201,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":3203,"answer":3204,"question":3205,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":3207,"answer":3208,"question":3209,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":3211,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":3223,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":3224,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":3212,"component":39,"meta_info":3220,"block_image":3221,"cover_image":3222,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3213,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3218,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3219,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3214,"component":118,"meta_info":3215,"meta_title":7,"block_image":3216,"cover_image":3217,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":760,"content":3227},[3228,3241,3245,3258,3262,3266,3278,3282,3286,3290,3306,3310,3314,3318,3334,3338,3343,3356,3360,3370,3383,3387],{"type":763,"content":3229},[3230,3232,3239],{"text":3231,"type":767},"FightCamp Trainer ",{"text":3233,"type":767,"marks":3234},"Coach PJ",[3235],{"type":996,"attrs":3236},{"href":3237,"uuid":48,"anchor":48,"custom":3238,"target":1000,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":3240,"type":767}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":763,"content":3242},[3243],{"text":3244,"type":767},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":806,"attrs":3246},{"id":3247,"body":3248},"d975e679-f879-4a04-b019-c5eb66b48e99",[3249],{"_uid":3250,"link":3251,"image":3253,"title":3255,"component":3257},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":3252,"linktype":13,"fieldtype":14,"cached_url":3252},"https://youtu.be/G-4nuJefUcE",{"id":3254,"alt":3255,"name":7,"focus":48,"title":3255,"filename":3256,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":787,"attrs":3259,"content":3260},{"level":789},[3261],{"text":3193,"type":767},{"type":763,"content":3263},[3264],{"text":3265,"type":767},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":806,"attrs":3267},{"id":3268,"body":3269},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[3270],{"url":3271,"_uid":3272,"image":3273,"component":816,"copyright_details":3277},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":3274,"alt":3275,"name":7,"focus":48,"title":3275,"filename":3276,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":763,"content":3279},[3280],{"text":3281,"type":767},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":787,"attrs":3283,"content":3284},{"level":789},[3285],{"text":3197,"type":767},{"type":763,"content":3287},[3288],{"text":3289,"type":767},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":806,"attrs":3291},{"id":3268,"body":3292},[3293],{"url":3294,"_uid":3295,"image":3296,"component":816,"copyright_details":3300},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":3297,"alt":3298,"name":7,"focus":48,"title":3298,"filename":3299,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[3301],{"_uid":3302,"link":3303,"title":3305,"component":2376},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":3304,"linktype":13,"fieldtype":14,"cached_url":3304},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation",{"type":763,"content":3307},[3308],{"text":3309,"type":767},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":787,"attrs":3311,"content":3312},{"level":789},[3313],{"text":3201,"type":767},{"type":763,"content":3315},[3316],{"text":3317,"type":767},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":806,"attrs":3319},{"id":3268,"body":3320},[3321],{"url":3322,"_uid":3323,"image":3324,"component":816,"copyright_details":3328},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":3325,"alt":3326,"name":7,"focus":48,"title":3326,"filename":3327,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[3329],{"_uid":3330,"link":3331,"title":3333,"component":2376},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":3332,"linktype":13,"fieldtype":14,"cached_url":3332},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":763,"content":3335},[3336],{"text":3337,"type":767},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":787,"attrs":3339,"content":3340},{"level":789},[3341],{"text":3342,"type":767},"Levels & Abilities",{"type":763,"content":3344},[3345,3347,3354],{"text":3346,"type":767},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":3348,"type":767,"marks":3349},"sweet science",[3350],{"type":996,"attrs":3351},{"href":3352,"uuid":48,"anchor":48,"custom":3353,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":3355,"type":767},". ",{"type":787,"attrs":3357,"content":3358},{"level":789},[3359],{"text":3209,"type":767},{"type":806,"attrs":3361},{"id":3268,"body":3362},[3363],{"url":3364,"_uid":3365,"image":3366,"component":816,"copyright_details":3369},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":3367,"alt":3275,"name":7,"focus":48,"title":3275,"filename":3368,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":763,"content":3371},[3372,3374,3381],{"text":3373,"type":767},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":3375,"type":767,"marks":3376},"FightCamp app",[3377],{"type":996,"attrs":3378},{"href":3379,"uuid":48,"anchor":48,"custom":3380,"target":1000,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":3382,"type":767},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":787,"attrs":3384,"content":3385},{"level":789},[3386],{"text":2498,"type":767},{"type":763,"content":3388},[3389,3390,3395],{"text":2502,"type":767},{"text":2504,"type":767,"marks":3391},[3392],{"type":996,"attrs":3393},{"href":2508,"uuid":48,"anchor":48,"custom":3394,"target":1000,"linktype":13},{},{"text":3396,"type":767}," 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":3398,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3403,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3404,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3399,"component":118,"meta_info":3400,"meta_title":7,"block_image":3401,"cover_image":3402,"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},[],[],"2022-12-29 00:00",{"_uid":3407,"title":3181,"plugin":43,"description":3408},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":3410,"alt":3181,"name":7,"focus":48,"title":3181,"filename":3411,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[2540],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":3421,"created_at":3422,"published_at":3423,"updated_at":3424,"id":3425,"uuid":3426,"content":3427,"slug":3646,"full_slug":3647,"sort_by_date":48,"position":3648,"tag_list":3649,"is_startpage":9,"parent_id":2242,"meta_data":48,"group_id":3650,"first_published_at":3651,"release_id":48,"lang":60,"path":2543,"alternates":3652,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":3428,"faqs":3429,"title":3421,"topic":3450,"author":3465,"content":3466,"category":3628,"schedule":3636,"component":2227,"meta_info":3637,"cover_image":3641,"description":3640,"contributors":3645},"730cf49f-aa02-410f-a65e-8aace6716e4f",[3430,3434,3438,3442,3446],{"_uid":3431,"answer":3432,"question":3433,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":3435,"answer":3436,"question":3437,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":3439,"answer":3440,"question":3441,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":3443,"answer":3444,"question":3445,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":3447,"answer":3448,"question":3449,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3451,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3463,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3464,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3452,"component":39,"meta_info":3460,"block_image":3461,"cover_image":3462,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3453,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3458,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3459,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3454,"component":118,"meta_info":3455,"meta_title":7,"block_image":3456,"cover_image":3457,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":760,"content":3467},[3468,3472,3476,3480,3493,3497,3501,3506,3518,3531,3536,3547,3551,3573,3578,3589,3602,3607,3611,3615,3624],{"type":763,"content":3469},[3470],{"text":3471,"type":767},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":763,"content":3473},[3474],{"text":3475,"type":767},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":787,"attrs":3477,"content":3478},{"level":789},[3479],{"text":3433,"type":767},{"type":763,"content":3481},[3482,3484,3491],{"text":3483,"type":767},"According to the ",{"text":3485,"type":767,"marks":3486},"Mayo Clinic",[3487],{"type":996,"attrs":3488},{"href":3489,"uuid":48,"anchor":48,"custom":3490,"target":1000,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":3492,"type":767},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":763,"content":3494},[3495],{"text":3496,"type":767},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":763,"content":3498},[3499],{"text":3500,"type":767},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":787,"attrs":3502,"content":3503},{"level":789},[3504],{"text":3505,"type":767},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":806,"attrs":3507},{"id":3508,"body":3509},"9ba0784b-d216-4662-a1d6-45bed98469e8",[3510],{"url":3511,"_uid":3512,"image":3513,"component":816,"copyright_details":3517},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":3514,"alt":3515,"name":7,"focus":48,"title":3515,"filename":3516,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":763,"content":3519},[3520,3522,3529],{"text":3521,"type":767},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":3523,"type":767,"marks":3524},"burn more calories",[3525],{"type":996,"attrs":3526},{"href":3527,"uuid":48,"anchor":48,"custom":3528,"target":1000,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":3530,"type":767}," even after you’re done working out.",{"type":787,"attrs":3532,"content":3533},{"level":789},[3534],{"text":3535,"type":767},"Kickboxing Is A Full Body Workout",{"type":806,"attrs":3537},{"id":3508,"body":3538},[3539],{"url":3540,"_uid":3541,"image":3542,"component":816,"copyright_details":3546},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":3543,"alt":3544,"name":7,"focus":48,"title":3544,"filename":3545,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":763,"content":3548},[3549],{"text":3550,"type":767},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":763,"content":3552},[3553,3555,3562,3564,3571],{"text":3554,"type":767},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":3556,"type":767,"marks":3557},"all-level lower body workout",[3558],{"type":996,"attrs":3559},{"href":3560,"uuid":48,"anchor":48,"custom":3561,"target":1000,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":3563,"type":767}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":3565,"type":767,"marks":3566},"upper body workout",[3567],{"type":996,"attrs":3568},{"href":3569,"uuid":48,"anchor":48,"custom":3570,"target":1000,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":3572,"type":767}," led by Flo Master.",{"type":787,"attrs":3574,"content":3575},{"level":789},[3576],{"text":3577,"type":767},"Boxing Can Be Low-Impact",{"type":806,"attrs":3579},{"id":3508,"body":3580},[3581],{"url":3582,"_uid":3583,"image":3584,"component":816,"copyright_details":3588},{"id":7,"url":7,"linktype":2304,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":3585,"alt":3586,"name":7,"focus":48,"title":3586,"filename":3587,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":763,"content":3590},[3591,3593,3600],{"text":3592,"type":767},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. 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