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Try a 20-minute run at a moderate pace to start. Feel free to add some hills or extend the length of your run if you feel you need more of a challenge.","Training Day 1","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"d1a8f2a5-996c-4087-b86a-f582978411b4","Combine some of your favorite footwork drills (jump rope, agility ladder) for about 20 minutes with at least 15 minutes of shadowboxing.","Training: Day 2",{"_uid":676,"answer":677,"question":678,"component":670},"3ee680ed-9e99-45a3-9e27-78ade253dc37","Two days should be exclusively for going hard on the heavy bag. Check out a variety of different boxing drills with FightCamp’s pro trainers to keep you motivated and trying new things.","Training: Days 3 & 4",{"_uid":680,"answer":681,"question":682,"component":670},"c79f842a-5ac5-420c-acc4-757f27b2b2e6","Here’s your one day reserved for kicking butt. Kickboxing is a fun way to mix up your boxing training and give your legs even more of a workout. Beginners to kickboxing should get familiar with the three (3) main types of kicks: Lead Kick (Side Kick), Rear Kick (Turning Kick, Hook Kick. With this foundation, now you can put it all together with some kickboxing combinations and drills. FightCamp has a library full of kickboxing training videos to give you variety and see kickboxing in action.","Training: Day 5",{"_uid":684,"answer":685,"question":686,"component":670},"2a2160e1-12cf-4bda-af79-8a9d8097ca2a","Weight training is integral to boxing training. It helps to build muscle which increases punching (and kicking) power. Start with lighter weights and work your way up to create more resistance. Here are three (3) weight training drills that incorporate dumbbells and your own body weight. Exercise 1: Bicep Curls (3 sets of 10 reps) Exercise 2: Shoulder Press (3 sets of 10 reps) Exercise 3: Runner’s Crunch (10 reps)","Training: Day 6",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":688,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":718,"full_slug":719,"sort_by_date":48,"position":281,"tag_list":720,"is_startpage":9,"parent_id":721,"meta_data":48,"group_id":722,"first_published_at":723,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":716,"social_link_instagram":717,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":713,"alt":703,"name":703,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":726,"content":727},"doc",[728,736,786,791,796,799,803,815,819,851,855,859,875,897,917,921,941,961,967,999,1004,1024,1029,1054,1074,1079],{"type":729,"attrs":730,"content":732},"heading",{"level":731},2,[733],{"text":734,"type":735},"Month 3","text",{"type":737,"content":738},"paragraph",[739,741,747,755,760,762,766,772,774,778,784],{"text":740,"type":735},"Now we’re going to kick it up a notch. You’ve been working hard on your skills and stamina in months ",{"text":742,"type":735,"marks":743}," ",[744],{"type":745,"attrs":746},"styled",{"class":7},{"text":748,"type":735,"marks":749},"1",[750],{"type":751,"attrs":752},"link",{"href":753,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1","_blank",{"text":756,"type":735,"marks":757},"  ",[758],{"type":745,"attrs":759},{"class":7},{"text":761,"type":735},"and ",{"text":742,"type":735,"marks":763},[764],{"type":745,"attrs":765},{"class":7},{"text":767,"type":735,"marks":768},"2",[769],{"type":751,"attrs":770},{"href":771,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-2",{"text":773,"type":735},", so it’s time to go hard with a combination of boxing, weight training, ",{"text":742,"type":735,"marks":775},[776],{"type":745,"attrs":777},{"class":7},{"text":779,"type":735,"marks":780},"roadwork",[781],{"type":751,"attrs":782},{"href":783,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{"text":785,"type":735},", and kickboxing routines. In month 3, plan on training six (6) days a week.",{"type":729,"attrs":787,"content":788},{"level":731},[789],{"text":790,"type":735},"Weekly Schedule",{"type":729,"attrs":792,"content":793},{"level":731},[794],{"text":795,"type":735},"Training: Day 1",{"type":737,"content":797},[798],{"text":668,"type":735},{"type":729,"attrs":800,"content":801},{"level":731},[802],{"text":674,"type":735},{"type":737,"content":804},[805,807,813],{"text":806,"type":735},"Combine some of your favorite footwork drills (",{"text":808,"type":735,"marks":809},"jump rope",[810],{"type":751,"attrs":811},{"href":812,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":814,"type":735},", agility ladder) for about 20 minutes with at least 15 minutes of shadowboxing.",{"type":729,"attrs":816,"content":817},{"level":731},[818],{"text":678,"type":735},{"type":737,"content":820},[821,823,827,833,835,839,845,849],{"text":822,"type":735},"Two days should be exclusively for going hard on the ",{"text":742,"type":735,"marks":824},[825],{"type":745,"attrs":826},{"class":7},{"text":828,"type":735,"marks":829},"heavy bag",[830],{"type":751,"attrs":831},{"href":832,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-on-a-heavy-bag-boxing-tips",{"text":834,"type":735},". Check out a variety of different ",{"text":742,"type":735,"marks":836},[837],{"type":745,"attrs":838},{"class":7},{"text":840,"type":735,"marks":841},"boxing drills",[842],{"type":751,"attrs":843},{"href":844,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://www.youtube.com/c/FightCamp/featured",{"text":756,"type":735,"marks":846},[847],{"type":745,"attrs":848},{"class":7},{"text":850,"type":735},"with FightCamp’s pro trainers to keep you motivated and trying new things.",{"type":729,"attrs":852,"content":853},{"level":731},[854],{"text":682,"type":735},{"type":737,"content":856},[857],{"text":858,"type":735},"Here’s your one day reserved for kicking butt. 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",{"text":742,"type":735,"marks":902},[903],{"type":745,"attrs":904},{"class":7},{"text":906,"type":735,"marks":907},"FightCamp",[908],{"type":751,"attrs":909},{"href":910,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":756,"type":735,"marks":912},[913],{"type":745,"attrs":914},{"class":7},{"text":916,"type":735},"has a library full of kickboxing training videos to give you variety and see kickboxing in action.",{"type":729,"attrs":918,"content":919},{"level":731},[920],{"text":686,"type":735},{"type":737,"content":922},[923,925,929,935,939],{"text":924,"type":735},"Weight training is integral to boxing training. It helps to build muscle which ",{"text":742,"type":735,"marks":926},[927],{"type":745,"attrs":928},{"class":7},{"text":930,"type":735,"marks":931},"increases punching",[932],{"type":751,"attrs":933},{"href":934,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-increase-punching-power-without-boxing-equipment",{"text":756,"type":735,"marks":936},[937],{"type":745,"attrs":938},{"class":7},{"text":940,"type":735},"(and kicking) power. Start with lighter weights and work your way up to create more resistance.",{"type":737,"content":942},[943,945,949,955,959],{"text":944,"type":735},"Here are three (3) ",{"text":742,"type":735,"marks":946},[947],{"type":745,"attrs":948},{"class":7},{"text":950,"type":735,"marks":951},"weight training drills",[952],{"type":751,"attrs":953},{"href":954,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/5-garage-gym-workout-drills-for-full-body-training",{"text":756,"type":735,"marks":956},[957],{"type":745,"attrs":958},{"class":7},{"text":960,"type":735},"that incorporate dumbbells and your own body weight.",{"type":729,"attrs":962,"content":964},{"level":963},3,[965],{"text":966,"type":735},"Exercise 1: Bicep Curls (3 sets of 10 reps)",{"type":876,"content":968},[969,975,981,987,993],{"type":879,"content":970},[971],{"type":737,"content":972},[973],{"text":974,"type":735},"Hold a dumbbell in each hand with your arms at your sides",{"type":879,"content":976},[977],{"type":737,"content":978},[979],{"text":980,"type":735},"Keep your elbows close to your torso, with your palms facing outwards",{"type":879,"content":982},[983],{"type":737,"content":984},[985],{"text":986,"type":735},"Bend your elbows, curling the weights up towards your shoulders",{"type":879,"content":988},[989],{"type":737,"content":990},[991],{"text":992,"type":735},"Release and bring your arms back down to your side",{"type":879,"content":994},[995],{"type":737,"content":996},[997],{"text":998,"type":735},"Repeat for 10 reps",{"type":729,"attrs":1000,"content":1001},{"level":963},[1002],{"text":1003,"type":735},"Exercise 2: Shoulder Press (3 sets of 10 reps)",{"type":876,"content":1005},[1006,1012,1018],{"type":879,"content":1007},[1008],{"type":737,"content":1009},[1010],{"text":1011,"type":735},"Stand upright and lift the dumbbells to your shoulders",{"type":879,"content":1013},[1014],{"type":737,"content":1015},[1016],{"text":1017,"type":735},"Press the weights upward, above your head until there is just a slight bend in your elbows",{"type":879,"content":1019},[1020],{"type":737,"content":1021},[1022],{"text":1023,"type":735},"Lower the weights back down to your shoulders and repeat for 10 reps",{"type":729,"attrs":1025,"content":1026},{"level":963},[1027],{"text":1028,"type":735},"Exercise 3: Runner’s Crunch (10 reps)",{"type":876,"content":1030},[1031,1037,1043,1049],{"type":879,"content":1032},[1033],{"type":737,"content":1034},[1035],{"text":1036,"type":735},"Lay down flat on your back and place your hands behind your head with your elbows out wide",{"type":879,"content":1038},[1039],{"type":737,"content":1040},[1041],{"text":1042,"type":735},"Sit up until your back is off the floor and bring your right knee to your chest, meeting it with your left elbow; your left leg should be horizontally lifted off the ground",{"type":879,"content":1044},[1045],{"type":737,"content":1046},[1047],{"text":1048,"type":735},"Lower back down and repeat with the opposite leg and arm",{"type":879,"content":1050},[1051],{"type":737,"content":1052},[1053],{"text":998,"type":735},{"type":737,"content":1055},[1056,1058,1062,1068,1072],{"text":1057,"type":735},"If you feel ready for an even bigger challenge, try this ",{"text":742,"type":735,"marks":1059},[1060],{"type":745,"attrs":1061},{"class":7},{"text":1063,"type":735,"marks":1064},"intense seven (7) day workout schedule",[1065],{"type":751,"attrs":1066},{"href":1067,"uuid":48,"anchor":48,"target":754,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/7-day-high-intensity-calorie-burning-workout-program",{"text":756,"type":735,"marks":1069},[1070],{"type":745,"attrs":1071},{"class":7},{"text":1073,"type":735},"brought to you by FightCamp Trainer Shanie Smash. This next-level exercise routine is guaranteed to get you #ShanieSmashed. Don’t worry, you still technically get one rest day – but you have to commit to stretching!",{"type":729,"attrs":1075,"content":1076},{"level":963},[1077],{"text":1078,"type":735},"Related Articles",{"type":737,"content":1080},[1081,1086,1088,1093,1094,1100,1101,1107,1108,1114,1115,1121,1122,1128,1129],{"text":1082,"type":735,"marks":1083},"3-Month Summer Body Workout Plan For Women: Month 1",[1084],{"type":751,"attrs":1085},{"href":753,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1087},"hard_break",{"text":1089,"type":735,"marks":1090},"3-Month Summer Body Workout Plan For Women: Month 2",[1091],{"type":751,"attrs":1092},{"href":771,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1087},{"text":1095,"type":735,"marks":1096},"Why Training Like a Boxer Gets You In Amazing Shape",[1097],{"type":751,"attrs":1098},{"href":1099,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape",{"type":1087},{"text":1102,"type":735,"marks":1103},"QUICK 15-Minute Summer Workout Routine",[1104],{"type":751,"attrs":1105},{"href":1106,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1087},{"text":1109,"type":735,"marks":1110},"BEST 20-Minute Beginner Boxing Workout for Women",[1111],{"type":751,"attrs":1112},{"href":1113,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/best-20-minute-beginner-boxing-workout-for-women",{"type":1087},{"text":1116,"type":735,"marks":1117},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1118],{"type":751,"attrs":1119},{"href":1120,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{"type":1087},{"text":1123,"type":735,"marks":1124},"6 BEST Boxing Resources For Women",[1125],{"type":751,"attrs":1126},{"href":1127,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":1087},{"text":1130,"type":735,"marks":1131},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1132],{"type":751,"attrs":1133},{"href":1134,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1136,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1141,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1142,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1137,"component":118,"meta_info":1138,"meta_title":7,"block_image":1139,"cover_image":1140,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-05-04 00:00","article",{"_uid":1146,"title":657,"plugin":43,"description":1147},"79997bdf-574e-4883-bc5a-de8edbd33e23","The final month of this 3 month workout plan will combine boxing, weight training, and kickboxing exercises to have you feeling your strongest for summer.",{"id":1149,"alt":657,"name":7,"focus":48,"title":657,"filename":1150,"copyright":7,"fieldtype":50},3397151,"https://a.storyblok.com/f/115220/2400x990/e3823c1686/3-month-summer-body-workout-plan-for-women-month-3.jpg",[],"3-month-summer-body-workout-plan-for-women-month-3","blogs/3-month-summer-body-workout-plan-for-women-month-3",-990,[],60887917,"0d60ce38-034c-4fc4-add3-f84f34913a3a","2021-05-04T15:39:00.000Z",[],["Reactive",1161],[1162,1411,1588,1856,2073,2421],{"name":1163,"created_at":1164,"published_at":1165,"updated_at":1166,"id":1167,"uuid":1168,"content":1169,"slug":1402,"full_slug":1403,"sort_by_date":48,"position":1404,"tag_list":1405,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1407,"first_published_at":1408,"release_id":48,"lang":60,"path":1409,"alternates":1410,"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":1170,"faqs":1171,"title":1163,"topic":1192,"author":1207,"content":1208,"category":1386,"schedule":1394,"component":1144,"meta_info":1395,"cover_image":1398,"description":1397,"contributors":1401},"d9342cbc-2f33-448b-95cb-d9141a391216",[1172,1176,1180,1184,1188],{"_uid":1173,"answer":1174,"question":1175,"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":1177,"answer":1178,"question":1179,"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":1181,"answer":1182,"question":1183,"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":1185,"answer":1186,"question":1187,"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":1189,"answer":1190,"question":1191,"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":1193,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1205,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1194,"component":39,"meta_info":1202,"block_image":1203,"cover_image":1204,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1195,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1200,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1201,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1196,"component":118,"meta_info":1197,"meta_title":7,"block_image":1198,"cover_image":1199,"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":726,"content":1209},[1210,1223,1227,1241,1245,1249,1263,1267,1271,1275,1292,1296,1300,1304,1320,1324,1329,1342,1346,1356,1369,1374],{"type":737,"content":1211},[1212,1214,1221],{"text":1213,"type":735},"FightCamp Trainer ",{"text":1215,"type":735,"marks":1216},"Coach PJ",[1217],{"type":751,"attrs":1218},{"href":1219,"uuid":48,"anchor":48,"custom":1220,"target":754,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1222,"type":735}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":737,"content":1224},[1225],{"text":1226,"type":735},"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":1228,"attrs":1229},"blok",{"id":1230,"body":1231},"d975e679-f879-4a04-b019-c5eb66b48e99",[1232],{"_uid":1233,"link":1234,"image":1236,"title":1238,"component":1240},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1235,"linktype":13,"fieldtype":14,"cached_url":1235},"https://youtu.be/G-4nuJefUcE",{"id":1237,"alt":1238,"name":7,"focus":48,"title":1238,"filename":1239,"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":729,"attrs":1242,"content":1243},{"level":731},[1244],{"text":1175,"type":735},{"type":737,"content":1246},[1247],{"text":1248,"type":735},"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":1228,"attrs":1250},{"id":1251,"body":1252},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1253],{"url":1254,"_uid":1256,"image":1257,"component":1261,"copyright_details":1262},{"id":7,"url":7,"linktype":1255,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1258,"alt":1259,"name":7,"focus":48,"title":1259,"filename":1260,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png","content_image",[],{"type":737,"content":1264},[1265],{"text":1266,"type":735},"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":729,"attrs":1268,"content":1269},{"level":731},[1270],{"text":1179,"type":735},{"type":737,"content":1272},[1273],{"text":1274,"type":735},"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":1228,"attrs":1276},{"id":1251,"body":1277},[1278],{"url":1279,"_uid":1280,"image":1281,"component":1261,"copyright_details":1285},{"id":7,"url":7,"linktype":1255,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1282,"alt":1283,"name":7,"focus":48,"title":1283,"filename":1284,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1286],{"_uid":1287,"link":1288,"title":1290,"component":1291},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1289,"linktype":13,"fieldtype":14,"cached_url":1289},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":737,"content":1293},[1294],{"text":1295,"type":735},"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":729,"attrs":1297,"content":1298},{"level":731},[1299],{"text":1183,"type":735},{"type":737,"content":1301},[1302],{"text":1303,"type":735},"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":1228,"attrs":1305},{"id":1251,"body":1306},[1307],{"url":1308,"_uid":1309,"image":1310,"component":1261,"copyright_details":1314},{"id":7,"url":7,"linktype":1255,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1311,"alt":1312,"name":7,"focus":48,"title":1312,"filename":1313,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1315],{"_uid":1316,"link":1317,"title":1319,"component":1291},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1318,"linktype":13,"fieldtype":14,"cached_url":1318},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":737,"content":1321},[1322],{"text":1323,"type":735},"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":729,"attrs":1325,"content":1326},{"level":731},[1327],{"text":1328,"type":735},"Levels & Abilities",{"type":737,"content":1330},[1331,1333,1340],{"text":1332,"type":735},"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":1334,"type":735,"marks":1335},"sweet science",[1336],{"type":751,"attrs":1337},{"href":1338,"uuid":48,"anchor":48,"custom":1339,"target":754,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1341,"type":735},". ",{"type":729,"attrs":1343,"content":1344},{"level":731},[1345],{"text":1191,"type":735},{"type":1228,"attrs":1347},{"id":1251,"body":1348},[1349],{"url":1350,"_uid":1351,"image":1352,"component":1261,"copyright_details":1355},{"id":7,"url":7,"linktype":1255,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1353,"alt":1259,"name":7,"focus":48,"title":1259,"filename":1354,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":737,"content":1357},[1358,1360,1367],{"text":1359,"type":735},"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":1361,"type":735,"marks":1362},"FightCamp app",[1363],{"type":751,"attrs":1364},{"href":1365,"uuid":48,"anchor":48,"custom":1366,"target":754,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1368,"type":735},", 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":729,"attrs":1370,"content":1371},{"level":731},[1372],{"text":1373,"type":735},"Train Like a Fighter",{"type":737,"content":1375},[1376,1378,1384],{"text":1377,"type":735},"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":906,"type":735,"marks":1379},[1380],{"type":751,"attrs":1381},{"href":1382,"uuid":48,"anchor":48,"custom":1383,"target":754,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1385,"type":735}," 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":1387,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1392,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1393,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1388,"component":118,"meta_info":1389,"meta_title":7,"block_image":1390,"cover_image":1391,"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":1396,"title":1163,"plugin":43,"description":1397},"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":1399,"alt":1163,"name":7,"focus":48,"title":1163,"filename":1400,"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,[1406],"featured","2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z","training/{{story.slug}}",[],{"name":1412,"created_at":1413,"published_at":1414,"updated_at":1415,"id":1416,"uuid":1417,"content":1418,"slug":1582,"full_slug":1583,"sort_by_date":48,"position":1584,"tag_list":1585,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1586,"first_published_at":1414,"release_id":48,"lang":60,"path":1409,"alternates":1587,"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":1419,"faqs":1420,"title":1412,"topic":1437,"author":1452,"content":1453,"category":1563,"schedule":1571,"component":1144,"meta_info":1572,"cover_image":1576,"description":1580,"contributors":1581},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1421,1425,1429,1433],{"_uid":1422,"answer":1423,"question":1424,"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":1426,"answer":1427,"question":1428,"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":1430,"answer":1431,"question":1432,"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":1434,"answer":1435,"question":1436,"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":1438,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1450,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1451,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1439,"component":39,"meta_info":1447,"block_image":1448,"cover_image":1449,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1440,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1445,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1446,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1441,"component":118,"meta_info":1442,"meta_title":7,"block_image":1443,"cover_image":1444,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":726,"content":1454},[1455,1459,1464,1484,1489,1493,1498,1501,1506,1518,1523,1536,1541,1545,1549,1559],{"type":737,"content":1456},[1457],{"text":1458,"type":735},"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":729,"attrs":1460,"content":1461},{"level":731},[1462],{"text":1463,"type":735},"Practice, Practice, Practice",{"type":737,"content":1465},[1466,1468,1473,1475,1482],{"text":1467,"type":735},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1469,"type":735,"marks":1470},"always",[1471],{"type":1472},"italic",{"text":1474,"type":735}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1476,"type":735,"marks":1477},"mirror",[1478],{"type":751,"attrs":1479},{"href":1480,"uuid":48,"anchor":48,"custom":1481,"target":754,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1483,"type":735}," 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":729,"attrs":1485,"content":1486},{"level":963},[1487],{"text":1488,"type":735},"Shoulder Touch Drill",{"type":737,"content":1490},[1491],{"text":1492,"type":735},"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":729,"attrs":1494,"content":1495},{"level":963},[1496],{"text":1497,"type":735},"Cobra Bag",{"type":737,"content":1499},[1500],{"text":1427,"type":735},{"type":729,"attrs":1502,"content":1503},{"level":963},[1504],{"text":1505,"type":735},"Sparring",{"type":737,"content":1507},[1508,1510,1516],{"text":1509,"type":735},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1505,"type":735,"marks":1511},[1512],{"type":751,"attrs":1513},{"href":1514,"uuid":48,"anchor":48,"custom":1515,"target":754,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1517,"type":735}," 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":729,"attrs":1519,"content":1520},{"level":963},[1521],{"text":1522,"type":735},"“Free flow” mitt work",{"type":737,"content":1524},[1525,1527,1534],{"text":1526,"type":735},"Free flow ",{"text":1528,"type":735,"marks":1529},"mitt work",[1530],{"type":751,"attrs":1531},{"href":1532,"uuid":48,"anchor":48,"custom":1533,"target":754,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1535,"type":735}," 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":729,"attrs":1537,"content":1538},{"level":963},[1539],{"text":1540,"type":735},"Think Fast",{"type":737,"content":1542},[1543],{"text":1544,"type":735},"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":729,"attrs":1546,"content":1547},{"level":731},[1548],{"text":1373,"type":735},{"type":737,"content":1550},[1551,1552,1557],{"text":1377,"type":735},{"text":906,"type":735,"marks":1553},[1554],{"type":751,"attrs":1555},{"href":1382,"uuid":48,"anchor":48,"custom":1556,"target":754,"linktype":13},{},{"text":1558,"type":735}," 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":737,"content":1560},[1561],{"text":1562,"type":735},"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":1564,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1569,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1570,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1565,"component":118,"meta_info":1566,"meta_title":7,"block_image":1567,"cover_image":1568,"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":1573,"title":1574,"plugin":43,"description":1575},"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":1577,"alt":1578,"name":7,"focus":7,"title":1578,"filename":1579,"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,[1406],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1589,"created_at":1590,"published_at":1591,"updated_at":1592,"id":1593,"uuid":1594,"content":1595,"slug":1850,"full_slug":1851,"sort_by_date":48,"position":1852,"tag_list":1853,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":1854,"first_published_at":1591,"release_id":48,"lang":60,"path":1409,"alternates":1855,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1596,"faqs":1597,"title":1589,"topic":1618,"author":708,"content":1633,"category":1831,"schedule":1839,"component":1144,"meta_info":1840,"cover_image":1844,"description":1848,"contributors":1849},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1598,1602,1606,1610,1614],{"_uid":1599,"answer":1600,"question":1601,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1603,"answer":1604,"question":1605,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1607,"answer":1608,"question":1609,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1611,"answer":1612,"question":1613,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1615,"answer":1616,"question":1617,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1619,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1631,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1632,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1620,"component":39,"meta_info":1628,"block_image":1629,"cover_image":1630,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1621,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1626,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1627,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1622,"component":118,"meta_info":1623,"meta_title":7,"block_image":1624,"cover_image":1625,"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},[],[],{"type":726,"content":1634},[1635,1650,1654,1658,1662,1666,1670,1673,1678,1683,1697,1702,1706,1711,1715,1720,1734,1738,1742,1754,1768,1772,1776,1790,1795,1799,1813,1817,1828],{"type":737,"content":1636},[1637,1639,1648],{"text":1638,"type":735},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1640,"type":735,"marks":1641},"interval training",[1642,1646],{"type":751,"attrs":1643},{"href":1644,"uuid":48,"anchor":48,"custom":1645,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1647},"underline",{"text":1649,"type":735}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":737,"content":1651},[1652],{"text":1653,"type":735},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":729,"attrs":1655,"content":1656},{"level":731},[1657],{"text":1601,"type":735},{"type":737,"content":1659},[1660],{"text":1661,"type":735},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":737,"content":1663},[1664],{"text":1665,"type":735},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":729,"attrs":1667,"content":1668},{"level":731},[1669],{"text":1605,"type":735},{"type":737,"content":1671},[1672],{"text":1604,"type":735},{"type":729,"attrs":1674,"content":1675},{"level":731},[1676],{"text":1677,"type":735},"Unique Benefits of HIIT",{"type":729,"attrs":1679,"content":1680},{"level":963},[1681],{"text":1682,"type":735},"Maximum Effectiveness in Less Time",{"type":737,"content":1684},[1685,1687,1695],{"text":1686,"type":735},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1688,"type":735,"marks":1689},"25-30% more calories",[1690,1694],{"type":751,"attrs":1691},{"href":1692,"uuid":48,"anchor":48,"custom":1693,"target":754,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1647},{"text":1696,"type":735}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":729,"attrs":1698,"content":1699},{"level":963},[1700],{"text":1701,"type":735},"Tones Muscle",{"type":737,"content":1703},[1704],{"text":1705,"type":735},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":729,"attrs":1707,"content":1708},{"level":963},[1709],{"text":1710,"type":735},"Adds Variety",{"type":737,"content":1712},[1713],{"text":1714,"type":735},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":729,"attrs":1716,"content":1717},{"level":963},[1718],{"text":1719,"type":735},"Improves Cardiovascular Health",{"type":737,"content":1721},[1722,1724,1732],{"text":1723,"type":735},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1725,"type":735,"marks":1726},"greater improvements in blood pressure",[1727,1731],{"type":751,"attrs":1728},{"href":1729,"uuid":48,"anchor":48,"custom":1730,"target":754,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1647},{"text":1733,"type":735}," and blood sugar than moderate-intensity workouts. ",{"type":729,"attrs":1735,"content":1736},{"level":731},[1737],{"text":1613,"type":735},{"type":737,"content":1739},[1740],{"text":1741,"type":735},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":737,"content":1743},[1744,1746,1752],{"text":1745,"type":735},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":779,"type":735,"marks":1747},[1748,1751],{"type":751,"attrs":1749},{"href":783,"uuid":48,"anchor":48,"custom":1750,"target":754,"linktype":13},{},{"type":1647},{"text":1753,"type":735},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":737,"content":1755},[1756,1758,1766],{"text":1757,"type":735},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1759,"type":735,"marks":1760},"HIIT jump rope workout",[1761,1765],{"type":751,"attrs":1762},{"href":1763,"uuid":48,"anchor":48,"custom":1764,"target":754,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1647},{"text":1767,"type":735}," for a full-body cardio blast in just minutes.",{"type":729,"attrs":1769,"content":1770},{"level":731},[1771],{"text":1617,"type":735},{"type":737,"content":1773},[1774],{"text":1775,"type":735},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":737,"content":1777},[1778,1780,1788],{"text":1779,"type":735},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1781,"type":735,"marks":1782},"10 minutes of HIIT boxing",[1783,1787],{"type":751,"attrs":1784},{"href":1785,"uuid":48,"anchor":48,"custom":1786,"target":754,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1647},{"text":1789,"type":735}," and feel the difference with just one workout.",{"type":729,"attrs":1791,"content":1792},{"level":731},[1793],{"text":1794,"type":735},"Hit With HIIT",{"type":737,"content":1796},[1797],{"text":1798,"type":735},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":737,"content":1800},[1801,1803,1811],{"text":1802,"type":735},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1804,"type":735,"marks":1805},"FightCamp’s extensive library of HIIT workouts",[1806,1810],{"type":751,"attrs":1807},{"href":1808,"uuid":48,"anchor":48,"custom":1809,"target":754,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1647},{"text":1812,"type":735},"!",{"type":729,"attrs":1814,"content":1815},{"level":731},[1816],{"text":1373,"type":735},{"type":737,"content":1818},[1819,1820,1826],{"text":1377,"type":735},{"text":906,"type":735,"marks":1821},[1822,1825],{"type":751,"attrs":1823},{"href":1382,"uuid":48,"anchor":48,"custom":1824,"target":754,"linktype":13},{},{"type":1647},{"text":1827,"type":735}," 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":737,"content":1829},[1830],{"text":1562,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1832,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1837,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1838,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1833,"component":118,"meta_info":1834,"meta_title":7,"block_image":1835,"cover_image":1836,"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},[],[],"2023-01-30 00:00",{"_uid":1841,"title":1842,"plugin":43,"description":1843},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1845,"alt":1846,"name":7,"focus":7,"title":1846,"filename":1847,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1406],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1857,"created_at":1858,"published_at":1859,"updated_at":1860,"id":1861,"uuid":1862,"content":1863,"slug":2067,"full_slug":2068,"sort_by_date":48,"position":2069,"tag_list":2070,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2071,"first_published_at":1859,"release_id":48,"lang":60,"path":1409,"alternates":2072,"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":1864,"faqs":1865,"title":1857,"topic":1882,"author":708,"content":1897,"category":2048,"schedule":2056,"component":1144,"meta_info":2057,"cover_image":2061,"description":2065,"contributors":2066},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1866,1870,1874,1878],{"_uid":1867,"answer":1868,"question":1869,"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":1871,"answer":1872,"question":1873,"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":1875,"answer":1876,"question":1877,"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":1879,"answer":1880,"question":1881,"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":1883,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1895,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1884,"component":39,"meta_info":1892,"block_image":1893,"cover_image":1894,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1885,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1890,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1891,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1886,"component":118,"meta_info":1887,"meta_title":7,"block_image":1888,"cover_image":1889,"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},[],[],{"type":726,"content":1898},[1899,1903,1916,1920,1925,1928,1933,1938,1942,1947,1951,1956,1960,1965,1969,1974,1988,1992,1996,2000,2004,2009,2013,2027,2031,2035,2045],{"type":737,"content":1900},[1901],{"text":1902,"type":735},"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":737,"content":1904},[1905,1907,1914],{"text":1906,"type":735},"Running for boxers is a critical element of ",{"text":1908,"type":735,"marks":1909},"roadwork drills",[1910,1913],{"type":751,"attrs":1911},{"href":783,"uuid":48,"anchor":48,"custom":1912,"target":754,"linktype":13},{},{"type":1647},{"text":1915,"type":735}," 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":737,"content":1917},[1918],{"text":1919,"type":735},"“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":729,"attrs":1921,"content":1922},{"level":731},[1923],{"text":1924,"type":735},"Is Running Good for Boxing?",{"type":737,"content":1926},[1927],{"text":1868,"type":735},{"type":729,"attrs":1929,"content":1930},{"level":731},[1931],{"text":1932,"type":735},"Benefits of Running for Boxers",{"type":729,"attrs":1934,"content":1935},{"level":963},[1936],{"text":1937,"type":735},"Builds Endurance & Stamina",{"type":737,"content":1939},[1940],{"text":1941,"type":735},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":729,"attrs":1943,"content":1944},{"level":963},[1945],{"text":1946,"type":735},"Improves Cardiovascular System",{"type":737,"content":1948},[1949],{"text":1950,"type":735},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":729,"attrs":1952,"content":1953},{"level":963},[1954],{"text":1955,"type":735},"Strengthens Lower Body",{"type":737,"content":1957},[1958],{"text":1959,"type":735},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":729,"attrs":1961,"content":1962},{"level":963},[1963],{"text":1964,"type":735},"Teaches Discipline",{"type":737,"content":1966},[1967],{"text":1968,"type":735},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":729,"attrs":1970,"content":1971},{"level":963},[1972],{"text":1973,"type":735},"Enhances Mental Clarity",{"type":737,"content":1975},[1976,1978,1986],{"text":1977,"type":735},"Much like boxing, running can be a form of ",{"text":1979,"type":735,"marks":1980},"meditative movement",[1981,1985],{"type":751,"attrs":1982},{"href":1983,"uuid":48,"anchor":48,"custom":1984,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1647},{"text":1987,"type":735}," that clears your head and focuses your mind.",{"type":729,"attrs":1989,"content":1990},{"level":731},[1991],{"text":1877,"type":735},{"type":737,"content":1993},[1994],{"text":1995,"type":735},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":737,"content":1997},[1998],{"text":1999,"type":735},"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":737,"content":2001},[2002],{"text":2003,"type":735},"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":729,"attrs":2005,"content":2006},{"level":731},[2007],{"text":2008,"type":735},"How Long Should I Be Running for Boxing?",{"type":737,"content":2010},[2011],{"text":2012,"type":735},"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":737,"content":2014},[2015,2017,2025],{"text":2016,"type":735},"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":2018,"type":735,"marks":2019},"10 minutes of running",[2020,2024],{"type":751,"attrs":2021},{"href":2022,"uuid":48,"anchor":48,"custom":2023,"target":754,"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":1647},{"text":2026,"type":735}," 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":737,"content":2028},[2029],{"text":2030,"type":735},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":729,"attrs":2032,"content":2033},{"level":731},[2034],{"text":1373,"type":735},{"type":737,"content":2036},[2037,2038,2044],{"text":1377,"type":735},{"text":906,"type":735,"marks":2039},[2040,2043],{"type":751,"attrs":2041},{"href":1382,"uuid":48,"anchor":48,"custom":2042,"target":754,"linktype":13},{},{"type":1647},{"text":1558,"type":735},{"type":737,"content":2046},[2047],{"text":1562,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2049,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2054,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2055,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2050,"component":118,"meta_info":2051,"meta_title":7,"block_image":2052,"cover_image":2053,"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":2058,"title":2059,"plugin":43,"description":2060},"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":2062,"alt":2063,"name":7,"focus":7,"title":2063,"filename":2064,"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,[1406],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2074,"created_at":2075,"published_at":2076,"updated_at":2077,"id":2078,"uuid":2079,"content":2080,"slug":2414,"full_slug":2415,"sort_by_date":48,"position":2416,"tag_list":2417,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2418,"first_published_at":2419,"release_id":48,"lang":60,"path":1409,"alternates":2420,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2081,"faqs":2082,"title":2074,"topic":2095,"author":2110,"content":2111,"category":2395,"schedule":2403,"component":1144,"meta_info":2404,"cover_image":2408,"description":2412,"contributors":2413},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2083,2087,2091],{"_uid":2084,"answer":2085,"question":2086,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2088,"answer":2089,"question":2090,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2092,"answer":2093,"question":2094,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2096,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2108,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2109,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2097,"component":39,"meta_info":2105,"block_image":2106,"cover_image":2107,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2098,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2103,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2104,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2099,"component":118,"meta_info":2100,"meta_title":7,"block_image":2101,"cover_image":2102,"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":726,"content":2112},[2113,2127,2131,2143,2148,2153,2183,2188,2215,2220,2242,2247,2269,2274,2296,2301,2328,2333,2349,2353,2377,2381,2391],{"type":737,"content":2114},[2115,2117,2125],{"text":2116,"type":735},"Post-workout ",{"text":2118,"type":735,"marks":2119},"stretches",[2120,2124],{"type":751,"attrs":2121},{"href":2122,"uuid":48,"anchor":48,"custom":2123,"target":754,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1647},{"text":2126,"type":735}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":729,"attrs":2128,"content":2129},{"level":731},[2130],{"text":2086,"type":735},{"type":737,"content":2132},[2133,2141],{"text":2134,"type":735,"marks":2135},"Research",[2136,2140],{"type":751,"attrs":2137},{"href":2138,"uuid":48,"anchor":48,"custom":2139,"target":754,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1647},{"text":2142,"type":735}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":729,"attrs":2144,"content":2145},{"level":731},[2146],{"text":2147,"type":735},"7 Stretches to Help You Recover Post-Workout",{"type":729,"attrs":2149,"content":2150},{"level":963},[2151],{"text":2152,"type":735},"Shoulder Flossing",{"type":2154,"attrs":2155,"content":2158},"ordered_list",{"order":2156},{"order":2157},1,[2159,2165,2171,2177],{"type":879,"content":2160},[2161],{"type":737,"content":2162},[2163],{"text":2164,"type":735},"Start in a standing position.",{"type":879,"content":2166},[2167],{"type":737,"content":2168},[2169],{"text":2170,"type":735},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":879,"content":2172},[2173],{"type":737,"content":2174},[2175],{"text":2176,"type":735},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":879,"content":2178},[2179],{"type":737,"content":2180},[2181],{"text":2182,"type":735},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":729,"attrs":2184,"content":2185},{"level":963},[2186],{"text":2187,"type":735},"World's Greatest Stretch ",{"type":2154,"attrs":2189,"content":2190},{"order":2157},[2191,2197,2203,2209],{"type":879,"content":2192},[2193],{"type":737,"content":2194},[2195],{"text":2196,"type":735},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":879,"content":2198},[2199],{"type":737,"content":2200},[2201],{"text":2202,"type":735},"Next to the left hand, raise the left hand to the sky. ",{"type":879,"content":2204},[2205],{"type":737,"content":2206},[2207],{"text":2208,"type":735},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":879,"content":2210},[2211],{"type":737,"content":2212},[2213],{"text":2214,"type":735},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":729,"attrs":2216,"content":2217},{"level":963},[2218],{"text":2219,"type":735},"Kneeling Quad/Hip Flexor Stretch",{"type":2154,"attrs":2221,"content":2223},{"order":2222},{"order":2157},[2224,2230,2236],{"type":879,"content":2225},[2226],{"type":737,"content":2227},[2228],{"text":2229,"type":735},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":879,"content":2231},[2232],{"type":737,"content":2233},[2234],{"text":2235,"type":735},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":879,"content":2237},[2238],{"type":737,"content":2239},[2240],{"text":2241,"type":735},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":729,"attrs":2243,"content":2244},{"level":963},[2245],{"text":2246,"type":735},"Cat/Cow",{"type":2154,"attrs":2248,"content":2250},{"order":2249},{"order":2157},[2251,2257,2263],{"type":879,"content":2252},[2253],{"type":737,"content":2254},[2255],{"text":2256,"type":735},"Start on all fours, neutral spine. ",{"type":879,"content":2258},[2259],{"type":737,"content":2260},[2261],{"text":2262,"type":735},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":879,"content":2264},[2265],{"type":737,"content":2266},[2267],{"text":2268,"type":735},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":729,"attrs":2270,"content":2271},{"level":963},[2272],{"text":2273,"type":735},"Thread the Needle",{"type":2154,"attrs":2275,"content":2277},{"order":2276},{"order":2157},[2278,2284,2290],{"type":879,"content":2279},[2280],{"type":737,"content":2281},[2282],{"text":2283,"type":735},"Start on all fours. ",{"type":879,"content":2285},[2286],{"type":737,"content":2287},[2288],{"text":2289,"type":735},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":879,"content":2291},[2292],{"type":737,"content":2293},[2294],{"text":2295,"type":735},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":729,"attrs":2297,"content":2298},{"level":963},[2299],{"text":2300,"type":735},"Thread the Needle With a Twist ",{"type":2154,"attrs":2302,"content":2304},{"order":2303},{"order":2157},[2305,2310,2316,2322],{"type":879,"content":2306},[2307],{"type":737,"content":2308},[2309],{"text":2283,"type":735},{"type":879,"content":2311},[2312],{"type":737,"content":2313},[2314],{"text":2315,"type":735},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":879,"content":2317},[2318],{"type":737,"content":2319},[2320],{"text":2321,"type":735},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":879,"content":2323},[2324],{"type":737,"content":2325},[2326],{"text":2327,"type":735},"Return to the starting position.",{"type":729,"attrs":2329,"content":2330},{"level":963},[2331],{"text":2332,"type":735},"Scorpion Stretch (Prone) ",{"type":2154,"attrs":2334,"content":2336},{"order":2335},{"order":2157},[2337,2343],{"type":879,"content":2338},[2339],{"type":737,"content":2340},[2341],{"text":2342,"type":735},"Begin lying down, arms out in T. ",{"type":879,"content":2344},[2345],{"type":737,"content":2346},[2347],{"text":2348,"type":735},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":729,"attrs":2350,"content":2351},{"level":731},[2352],{"text":2094,"type":735},{"type":737,"content":2354},[2355,2357,2365,2367,2375],{"text":2356,"type":735},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2358,"type":735,"marks":2359},"range of motion improvements",[2360,2364],{"type":751,"attrs":2361},{"href":2362,"uuid":48,"anchor":48,"custom":2363,"target":754,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1647},{"text":2366,"type":735},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2368,"type":735,"marks":2369},"Studies",[2370,2374],{"type":751,"attrs":2371},{"href":2372,"uuid":48,"anchor":48,"custom":2373,"target":754,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1647},{"text":2376,"type":735}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":729,"attrs":2378,"content":2379},{"level":731},[2380],{"text":1373,"type":735},{"type":737,"content":2382},[2383,2384,2390],{"text":1377,"type":735},{"text":906,"type":735,"marks":2385},[2386,2389],{"type":751,"attrs":2387},{"href":1382,"uuid":48,"anchor":48,"custom":2388,"target":754,"linktype":13},{},{"type":1647},{"text":1558,"type":735},{"type":737,"content":2392},[2393],{"text":2394,"type":735},"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":2396,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2401,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2402,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2397,"component":118,"meta_info":2398,"meta_title":7,"block_image":2399,"cover_image":2400,"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},[],[],"2023-01-26 00:00",{"_uid":2405,"title":2406,"plugin":43,"description":2407},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2409,"alt":2410,"name":7,"focus":7,"title":2410,"filename":2411,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1406],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2422,"created_at":2423,"published_at":2424,"updated_at":2425,"id":2426,"uuid":2427,"content":2428,"slug":2602,"full_slug":2603,"sort_by_date":48,"position":2604,"tag_list":2605,"is_startpage":9,"parent_id":1156,"meta_data":48,"group_id":2606,"first_published_at":2607,"release_id":48,"lang":60,"path":1409,"alternates":2608,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2429,"faqs":2430,"title":2447,"topic":2448,"author":1452,"content":2463,"category":2583,"schedule":2591,"component":1144,"meta_info":2592,"cover_image":2596,"description":2600,"contributors":2601},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2431,2435,2439,2443],{"_uid":2432,"answer":2433,"question":2434,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2436,"answer":2437,"question":2438,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2440,"answer":2441,"question":2442,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2444,"answer":2445,"question":2446,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2449,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2461,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2450,"component":39,"meta_info":2458,"block_image":2459,"cover_image":2460,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2451,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2456,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2457,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2452,"component":118,"meta_info":2453,"meta_title":7,"block_image":2454,"cover_image":2455,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":726,"content":2464},[2465,2478,2482,2493,2506,2510,2519,2523,2527,2536,2549,2554,2567,2571,2580],{"type":737,"content":2466},[2467,2469,2476],{"text":2468,"type":735},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2470,"type":735,"marks":2471},"Muhammad Ali",[2472],{"type":751,"attrs":2473},{"href":2474,"uuid":48,"anchor":48,"custom":2475,"target":754,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2477,"type":735}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":729,"attrs":2479,"content":2480},{"level":731},[2481],{"text":2438,"type":735},{"type":1228,"attrs":2483},{"id":2484,"body":2485},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2486],{"url":7,"_uid":2487,"image":2488,"component":1261,"copyright_details":2492},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2489,"alt":2490,"name":7,"focus":7,"title":2490,"filename":2491,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":737,"content":2494},[2495,2497,2504],{"text":2496,"type":735},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2498,"type":735,"marks":2499},"Manny Pacquiao",[2500],{"type":751,"attrs":2501},{"href":2502,"uuid":48,"anchor":48,"custom":2503,"target":754,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2505,"type":735},". His punches have great technique and flow well, naturally building momentum.",{"type":729,"attrs":2507,"content":2508},{"level":731},[2509],{"text":2442,"type":735},{"type":1228,"attrs":2511},{"id":2484,"body":2512},[2513],{"url":7,"_uid":2514,"image":2515,"component":1261,"copyright_details":2518},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2516,"alt":2490,"name":7,"focus":7,"title":2490,"filename":2517,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":737,"content":2520},[2521],{"text":2522,"type":735},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":729,"attrs":2524,"content":2525},{"level":731},[2526],{"text":2446,"type":735},{"type":1228,"attrs":2528},{"id":2484,"body":2529},[2530],{"url":7,"_uid":2531,"image":2532,"component":1261,"copyright_details":2535},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2533,"alt":2490,"name":7,"focus":7,"title":2490,"filename":2534,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":737,"content":2537},[2538,2540,2547],{"text":2539,"type":735},"In boxing movies, you will often hear boxers ‘",{"text":2541,"type":735,"marks":2542},"hiss",[2543],{"type":751,"attrs":2544},{"href":2545,"uuid":48,"anchor":48,"custom":2546,"target":754,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2548,"type":735},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":729,"attrs":2550,"content":2551},{"level":731},[2552],{"text":2553,"type":735},"The Takeaway",{"type":737,"content":2555},[2556,2558,2565],{"text":2557,"type":735},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2559,"type":735,"marks":2560},"breathing",[2561],{"type":751,"attrs":2562},{"href":2563,"uuid":48,"anchor":48,"custom":2564,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2566,"type":735}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":729,"attrs":2568,"content":2569},{"level":731},[2570],{"text":1373,"type":735},{"type":737,"content":2572},[2573,2574,2579],{"text":1377,"type":735},{"text":906,"type":735,"marks":2575},[2576],{"type":751,"attrs":2577},{"href":1382,"uuid":48,"anchor":48,"custom":2578,"target":754,"linktype":13},{},{"text":1827,"type":735},{"type":737,"content":2581},[2582],{"text":1562,"type":735},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2584,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2589,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2590,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2585,"component":118,"meta_info":2586,"meta_title":7,"block_image":2587,"cover_image":2588,"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},[],[],"2022-12-22 00:00",{"_uid":2593,"title":2594,"plugin":43,"description":2595},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2597,"alt":2598,"name":7,"focus":7,"title":2598,"filename":2599,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1406],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1144,"created_at":2610,"published_at":2611,"updated_at":2612,"id":2613,"uuid":2614,"content":2615,"slug":1144,"full_slug":2636,"sort_by_date":48,"position":446,"tag_list":2637,"is_startpage":9,"parent_id":2638,"meta_data":48,"group_id":2639,"first_published_at":2640,"release_id":48,"lang":60,"path":7,"alternates":2641,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2616,"component":2617,"meta_info":2618,"custom_content_list":2620},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2619,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2621,2626,2631],{"_uid":2622,"label":2623,"value":2624,"dev_id":2625,"component":735},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2627,"label":2628,"value":2629,"dev_id":2630,"component":735},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2632,"label":2633,"value":2634,"dev_id":2635,"component":735},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892824169]