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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1316,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1308,"full_slug":1309,"sort_by_date":48,"position":392,"tag_list":1310,"is_startpage":9,"parent_id":1311,"meta_data":48,"group_id":1312,"first_published_at":1313,"release_id":48,"lang":60,"path":1314,"alternates":1315,"default_full_slug":48,"translated_slugs":48},"3-Punch Boxing Combos: Leading with the Jab (Pt. 1)","2021-11-03T08:10:28.756Z","2023-01-02T20:52:33.634Z","2023-01-02T20:52:33.669Z",82233566,"fcc74e08-2261-4030-a817-3a358225c995",{"_uid":664,"faqs":665,"title":657,"topic":687,"author":702,"content":726,"category":1288,"schedule":1296,"component":1297,"meta_info":1298,"cover_image":1302,"description":1306,"contributors":1307},"bbf9f1d3-5e70-41f6-8fed-ee4d3433f56b",[666,671,675,679,683],{"_uid":667,"answer":668,"question":669,"component":670},"4a1584d4-836c-4c5a-a4f2-8ccafc06cd2f","There are countless 3-punch boxing combos that start with a jab, but some of the best include: \n- The 1-2-3 (jab-cross-lead hook)\n- The 1-1-2 (double jab-cross)\n- The 1-2-Pull-2 (jab-cross-pull-cross)\n- The 1-2-Slip-6 (jab-cross-slip-rear uppercut)\n- The 1-3 Body-2 (jab-lead hook to the body-cross)\n- The 1-2-1 (jab-cross-jab) but with the feet switched up (throwing your left hand with the right foot stepping and vice versa)\n- The 1-6-3 (jab-rear uppercut-lead hook)\n- The 1-1-1 (triple jab)","What Are Some of the Best 3-Punch Combos Starting With a Jab?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"829c4507-06e8-41db-a48b-acf7e1bf0046","This is one of the first 3-punch combos you typically learn. The thought behind it is: if your opponent hasn't covered up after the jab (1), they should be a bit more worried about shots coming straight forward after the cross (2), which may leave their chin exposed on the side for the lead hook (3).\n\nThe way to execute it:\n\nStart with your weight shifted towards your back foot\n[1] Jab\nStep forward with your leading foot as you extend the jab\n[2] Cross\nWhen your jab is on the way back to the guard, start extending the cross\nYour rear leg catches up with the front step and pivots into the shot, and at the same time, you extend the cross\n[3] Lead Hook\nInstead of taking a step with your front foot, pivot on it and try to execute the hook in place\nReset to your stance\nTry to cover the whole distance to your opponent with the first two shots, so you are in range for the hook and don't need to take another step.\n\nIf your opponent’s head is too well-protected, try throwing the cross to the body and come on top with the hook.","How do I throw the 1-2-3 (jab-cross-lead hook) 3-punch boxing combo?",{"_uid":676,"answer":677,"question":678,"component":670},"730e533a-6af3-4362-8831-6fe15f1ebd50","Double-jab, followed by the cross.\n\nStart with your weight shifted towards your back foot\n[1] Throw the jab\nAs you extend the leading hand, step forward (front foot first)\nYour back foot catches up as you are bring the hand back\n[1] Before you bring your leading hand halfway back to your guard, quickly shoot a second jab with it\nTake another step forward\n[2] Cross\nWhen your jab is on the way back to the guard, start extending the cross\nYour rear leg catches up with the front step and pivots into the shot, at the same time as you extend the cross\nReset to your stance\nOn the second jab, try to make your front foot step forward and a tiny bit to the side (for orthodox stance - that's front + left; for southpaw - front + right). This way, the cross that follows can deliver more power as your upper body will have more freedom to rotate.\n\nA popular slight variation is to throw the cross as an overhand (right/left depending on your stance). This means that the cross isn’t as straight and there is a bit of an arc to the motion so it can go over the guard and land on top of the head of your opponent.\n\nWhenever the final shot comes right after a jab, you can put any other punch in its place. Be creative and vary this punch combo with other shots, perhaps the 1-1-6 (Jab - Jab - Rear Uppercut) will be something that comes very natural and easy to you, or the 1-1-4 (Jab - Jab - Rear Hook).","How do I throw the 1-1-2 (double jab-cross) 3-punch boxing combo?",{"_uid":680,"answer":681,"question":682,"component":670},"8c287789-68e8-445a-8051-009a78b2a3d8","When you try to land a punch after a 1-2, but your opponent keeps countering before the third shot, you can use this combo to negate the counter:\n\nStart with your weight shifted towards your back foot\n[1] Jab\nStep forward with your leading foot as you extend the jab\n[2] Cross\nWhen your jab is on the way back to the guard, start extending the cross\nYour rear leg catches up with the front step and pivots into the shot, at the same time as you extend the cross\nPull back\nAfter the cross, your weight should be a bit on your front foot. Use this as leverage to push off your front foot, and as you return the back hand to guard, take a step back\n[2] Cross\nYou can throw it similarly to a lead cross with a small/no step forward\nReset to your stance\nThe pull back almost resets you to your stance, but the torque your upper body generates from the extended back hand will make it easier to throw the back hand again to finish. The most likely scenario is the shot you are pulling away from is a cross (maybe a jab), making the back hook a poor choice for a counter. The variation you'd want to try is the 1-2-pull-6 and finish up this combo with a rear uppercut.","How do I throw the 1-2-Pull-2 (jab-cross-pull-cross) 3-punch boxing combo?",{"_uid":684,"answer":685,"question":686,"component":670},"f8ed8129-599b-4c1f-b79e-3603b108cb00","When you end a combo with the rear uppercut, you need to be very close to your opponent. This boxing punch combo is another solution to the problem we solved with 1-2-pull-2. You throw the 1-2, but instead of avoiding the counter straight shot with a pull back, you slip with a step to your back foot, and finish off with a beautiful 6 (rear uppercut) to the chin under the guard of the opponent. Here’s how:\n\nStart with your weight shifted towards your back foot\n[1] Jab\nStep forward with your leading foot as you extend the jab\n[2] Cross\nWhen your jab is on the way back to the guard, start extending the cross\nYour rear leg catches up with the front step and pivots into the shot, at the same time as you extend the cross\nSlip\nTake a step with your back foot (on a diagonal - forward and out)\nTwist your upper body with the slip to load up\n[6] Rear Uppercut\nThrow the rear uppercut without a step, feet planted on the ground\nBring your back foot back\nReset to your stance","How do I throw the 1-2-Slip-6 (jab-cross-slip-rear uppercut) 3-punch boxing combo?",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":688,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":309,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":717,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":718,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":727,"content":728},"doc",[729,787,791,797,803,807,811,882,886,890,895,899,944,967,971,975,979,984,988,1038,1053,1060,1064,1069,1073,1154,1158,1184,1201,1205,1210,1232,1245,1250],{"type":730,"content":731},"paragraph",[732,735,741,750,755,757,764,768,770,774,781,785],{"text":733,"type":734},"The ","text",{"text":736,"type":734,"marks":737}," ",[738],{"type":739,"attrs":740},"styled",{"class":7},{"text":742,"type":734,"marks":743},"jab",[744],{"type":745,"attrs":746},"link",{"href":747,"uuid":48,"anchor":48,"custom":748,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{},"_blank",{"text":751,"type":734,"marks":752},"  ",[753],{"type":739,"attrs":754},{"class":7},{"text":756,"type":734},"is the most important punch. It sets up your combinations and ",{"text":758,"type":734,"marks":759},"works",[760],{"type":745,"attrs":761},{"href":762,"uuid":48,"anchor":48,"custom":763,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-use-a-jab-in-boxing",{},{"text":751,"type":734,"marks":765},[766],{"type":739,"attrs":767},{"class":7},{"text":769,"type":734},"with every punch to follow, including the jab itself. This is the first of three articles in our ",{"text":736,"type":734,"marks":771},[772],{"type":739,"attrs":773},{"class":7},{"text":775,"type":734,"marks":776},"3-punch combos",[777],{"type":745,"attrs":778},{"href":779,"uuid":48,"anchor":48,"custom":780,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-3-punch-combos",{},{"text":751,"type":734,"marks":782},[783],{"type":739,"attrs":784},{"class":7},{"text":786,"type":734},"series.",{"type":730,"content":788},[789],{"text":790,"type":734},"Note: When you punch, you can choose to throw stationary or with a step. In these articles, we will instruct the combinations with a step.",{"type":792,"attrs":793,"content":795},"heading",{"level":794},2,[796],{"text":669,"type":734},{"type":792,"attrs":798,"content":800},{"level":799},3,[801],{"text":802,"type":734},"The 1-2-3",{"type":730,"content":804},[805],{"text":806,"type":734},"This is one of the first 3-punch combos you typically learn. The thought behind it is: if your opponent hasn't covered up after the jab (1), they should be a bit more worried about shots coming straight forward after the cross (2), which may leave their chin exposed on the side for the lead hook (3).",{"type":730,"content":808},[809],{"text":810,"type":734},"The way to execute it:",{"type":812,"content":813},"bullet_list",[814,821,835,855,876],{"type":815,"content":816},"list_item",[817],{"type":730,"content":818},[819],{"text":820,"type":734},"Start with your weight shifted towards your back foot",{"type":815,"content":822},[823,827],{"type":730,"content":824},[825],{"text":826,"type":734},"Jab | 1",{"type":812,"content":828},[829],{"type":815,"content":830},[831],{"type":730,"content":832},[833],{"text":834,"type":734},"Step forward with your leading foot as you extend the jab",{"type":815,"content":836},[837,841],{"type":730,"content":838},[839],{"text":840,"type":734},"Cross | 2",{"type":812,"content":842},[843,849],{"type":815,"content":844},[845],{"type":730,"content":846},[847],{"text":848,"type":734},"When your jab is on the way back to the guard, start extending the cross",{"type":815,"content":850},[851],{"type":730,"content":852},[853],{"text":854,"type":734},"Your rear leg catches up with the front step and pivots into the shot, and at the same time, you extend the cross",{"type":815,"content":856},[857,868],{"type":730,"content":858},[859,866],{"text":860,"type":734,"marks":861},"Lead Hook",[862],{"type":745,"attrs":863},{"href":864,"uuid":48,"anchor":48,"custom":865,"target":749,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-lead-hook",{},{"text":867,"type":734}," | 3",{"type":812,"content":869},[870],{"type":815,"content":871},[872],{"type":730,"content":873},[874],{"text":875,"type":734},"Instead of taking a step with your front foot, pivot on it and try to execute the hook in place",{"type":815,"content":877},[878],{"type":730,"content":879},[880],{"text":881,"type":734},"Reset to your stance",{"type":730,"content":883},[884],{"text":885,"type":734},"Try to cover the whole distance to your opponent with the first two shots, so you are in range for the hook and don't need to take another step.",{"type":730,"content":887},[888],{"text":889,"type":734},"If your opponent’s head is too well-protected, try throwing the cross to the body and come on top with the hook.",{"type":792,"attrs":891,"content":892},{"level":799},[893],{"text":894,"type":734},"The 1-1-2 Combo",{"type":730,"content":896},[897],{"text":898,"type":734},"Double-jab, followed by the cross.",{"type":812,"content":900},[901,906,925],{"type":815,"content":902},[903],{"type":730,"content":904},[905],{"text":820,"type":734},{"type":815,"content":907},[908,911],{"type":730,"content":909},[910],{"text":826,"type":734},{"type":812,"content":912},[913,919],{"type":815,"content":914},[915],{"type":730,"content":916},[917],{"text":918,"type":734},"As you extend the leading hand, step forward (front foot first)",{"type":815,"content":920},[921],{"type":730,"content":922},[923],{"text":924,"type":734},"Your back foot catches up as you bring the hand back",{"type":815,"content":926},[927,930],{"type":730,"content":928},[929],{"text":826,"type":734},{"type":812,"content":931},[932,938],{"type":815,"content":933},[934],{"type":730,"content":935},[936],{"text":937,"type":734},"Before you bring your leading hand halfway back to your guard, quickly shoot a second jab with it",{"type":815,"content":939},[940],{"type":730,"content":941},[942],{"text":943,"type":734},"Take another step forward",{"type":812,"content":945},[946,962],{"type":815,"content":947},[948,951],{"type":730,"content":949},[950],{"text":840,"type":734},{"type":812,"content":952},[953],{"type":815,"content":954},[955,958],{"type":730,"content":956},[957],{"text":848,"type":734},{"type":730,"content":959},[960],{"text":961,"type":734},"Your rear leg catches up with the front step and pivots into the shot, at the same time as you extend the cross",{"type":815,"content":963},[964],{"type":730,"content":965},[966],{"text":881,"type":734},{"type":730,"content":968},[969],{"text":970,"type":734},"On the second jab, try to make your front foot step forward and a tiny bit to the side (for orthodox stance - that's front + left; for southpaw - front + right). This way, the cross that follows can deliver more power as your upper body will have more freedom to rotate.",{"type":730,"content":972},[973],{"text":974,"type":734},"A popular slight variation is to throw the cross as an overhand (right/left depending on your stance). This means that the cross isn’t as straight and there is a bit of an arc to the motion so it can go over the guard and land on top of the head of your opponent.",{"type":730,"content":976},[977],{"text":978,"type":734},"Whenever the final shot comes right after a jab, you can put any other punch in its place. Be creative and vary this punch combo with other shots, perhaps the 1-1-6 (Jab - Jab - Rear Uppercut) will be something that comes very natural and easy to you, or the 1-1-4 (Jab - Jab - Rear Hook).",{"type":792,"attrs":980,"content":981},{"level":799},[982],{"text":983,"type":734},"The 1-2-Pull-2 Combo",{"type":730,"content":985},[986],{"text":987,"type":734},"When you try to land a punch after a 1-2, but your opponent keeps countering before the third shot, you can use this combo to negate the counter:",{"type":812,"content":989},[990,995,1007,1024],{"type":815,"content":991},[992],{"type":730,"content":993},[994],{"text":820,"type":734},{"type":815,"content":996},[997,1000],{"type":730,"content":998},[999],{"text":826,"type":734},{"type":812,"content":1001},[1002],{"type":815,"content":1003},[1004],{"type":730,"content":1005},[1006],{"text":834,"type":734},{"type":815,"content":1008},[1009,1012],{"type":730,"content":1010},[1011],{"text":840,"type":734},{"type":812,"content":1013},[1014,1019],{"type":815,"content":1015},[1016],{"type":730,"content":1017},[1018],{"text":848,"type":734},{"type":815,"content":1020},[1021],{"type":730,"content":1022},[1023],{"text":961,"type":734},{"type":815,"content":1025},[1026,1030],{"type":730,"content":1027},[1028],{"text":1029,"type":734},"Pull back",{"type":812,"content":1031},[1032],{"type":815,"content":1033},[1034],{"type":730,"content":1035},[1036],{"text":1037,"type":734},"After the cross, your weight should be a bit on your front foot. Use this as leverage to push off your front foot, and as you return the back hand to guard, take a step back",{"type":812,"content":1039},[1040],{"type":815,"content":1041},[1042,1045],{"type":730,"content":1043},[1044],{"text":840,"type":734},{"type":812,"content":1046},[1047],{"type":815,"content":1048},[1049],{"type":730,"content":1050},[1051],{"text":1052,"type":734},"You can throw it similarly to a lead cross with a small/no step forward",{"type":812,"content":1054},[1055],{"type":815,"content":1056},[1057],{"type":730,"content":1058},[1059],{"text":881,"type":734},{"type":730,"content":1061},[1062],{"text":1063,"type":734},"The pull back almost resets you to your stance, but the torque your upper body generates from the extended back hand will make it easier to throw the back hand again to finish. The most likely scenario is the shot you are pulling away from is a cross (maybe a jab), making the back hook a poor choice for a counter. The variation you'd want to try is the 1-2-pull-6 and finish up this combo with a rear uppercut.",{"type":792,"attrs":1065,"content":1066},{"level":799},[1067],{"text":1068,"type":734},"The 1-2-Slip-6 Combo",{"type":730,"content":1070},[1071],{"text":1072,"type":734},"When you end a combo with the rear uppercut, you need to be very close to your opponent. This boxing punch combo is another solution to the problem we solved with 1-2-pull-2. You throw the 1-2, but instead of avoiding the counter straight shot with a pull back, you slip with a step to your back foot, and finish off with a beautiful 6 (rear uppercut) to the chin under the guard of the opponent. Here’s how:",{"type":812,"content":1074},[1075,1080,1092,1109,1129,1149],{"type":815,"content":1076},[1077],{"type":730,"content":1078},[1079],{"text":820,"type":734},{"type":815,"content":1081},[1082,1085],{"type":730,"content":1083},[1084],{"text":826,"type":734},{"type":812,"content":1086},[1087],{"type":815,"content":1088},[1089],{"type":730,"content":1090},[1091],{"text":834,"type":734},{"type":815,"content":1093},[1094,1097],{"type":730,"content":1095},[1096],{"text":840,"type":734},{"type":812,"content":1098},[1099,1104],{"type":815,"content":1100},[1101],{"type":730,"content":1102},[1103],{"text":848,"type":734},{"type":815,"content":1105},[1106],{"type":730,"content":1107},[1108],{"text":961,"type":734},{"type":815,"content":1110},[1111,1115],{"type":730,"content":1112},[1113],{"text":1114,"type":734},"Slip",{"type":812,"content":1116},[1117,1123],{"type":815,"content":1118},[1119],{"type":730,"content":1120},[1121],{"text":1122,"type":734},"Take a step with your back foot (on a diagonal - forward and out)",{"type":815,"content":1124},[1125],{"type":730,"content":1126},[1127],{"text":1128,"type":734},"Twist your upper body with the slip to load up",{"type":815,"content":1130},[1131,1135],{"type":730,"content":1132},[1133],{"text":1134,"type":734},"Rear Uppercut | 6",{"type":812,"content":1136},[1137,1143],{"type":815,"content":1138},[1139],{"type":730,"content":1140},[1141],{"text":1142,"type":734},"Throw the rear uppercut without a step, feet planted on the ground",{"type":815,"content":1144},[1145],{"type":730,"content":1146},[1147],{"text":1148,"type":734},"Bring your back foot back",{"type":815,"content":1150},[1151],{"type":730,"content":1152},[1153],{"text":881,"type":734},{"type":730,"content":1155},[1156],{"text":1157,"type":734},"There are too many great combos that start with the jab to fully cover, but here are a few more that you can try:",{"type":812,"content":1159},[1160,1166,1172,1178],{"type":815,"content":1161},[1162],{"type":730,"content":1163},[1164],{"text":1165,"type":734},"Jab-Lead Hook-Body Cross | 1-3-B2",{"type":815,"content":1167},[1168],{"type":730,"content":1169},[1170],{"text":1171,"type":734},"Jab-Cross-Jab | 1-2-1 but with the feet switched up (throwing your left hand with the right foot stepping and vice versa)",{"type":815,"content":1173},[1174],{"type":730,"content":1175},[1176],{"text":1177,"type":734},"Jab-Rear Uppercut-Lead Hook | 1-6-3",{"type":815,"content":1179},[1180],{"type":730,"content":1181},[1182],{"text":1183,"type":734},"Jab-Jab-Jab | 1-1-1",{"type":730,"content":1185},[1186,1188,1192,1199],{"text":1187,"type":734},"Alright! You are now done with part 1 of this series. Before you jump into the next part, don’t forget to start practicing! The only way to truly learn something is by actually doing it. Go ahead and try those powerful combos on the ",{"text":736,"type":734,"marks":1189},[1190],{"type":739,"attrs":1191},{"class":7},{"text":1193,"type":734,"marks":1194},"heavy bag",[1195],{"type":745,"attrs":1196},{"href":1197,"uuid":48,"anchor":48,"custom":1198,"target":749,"linktype":48},"https://joinfightcamp.com/shop/?utm_source=organic&utm_medium=blog&utm_campaign=&utm_content=",{},{"text":1200,"type":734},", the mitts or in sparring--and don't forget to have fun while you are at it.",{"type":730,"content":1202},[1203],{"text":1204,"type":734},"Make sure to catch part 2 of the 3-punch combos series, where we take a look at combos starting off with the cross.",{"type":792,"attrs":1206,"content":1207},{"level":794},[1208],{"text":1209,"type":734},"Train Like a Fighter",{"type":730,"content":1211},[1212,1214,1221,1223,1230],{"text":1213,"type":734},"For more ways to enhance your ",{"text":1215,"type":734,"marks":1216},"boxing and kickboxing training",[1217],{"type":745,"attrs":1218},{"href":1219,"uuid":48,"anchor":48,"custom":1220,"target":48,"linktype":13},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{},{"text":1222,"type":734}," visit and ",{"text":1224,"type":734,"marks":1225},"subscribe",[1226],{"type":745,"attrs":1227},{"href":1228,"uuid":48,"anchor":48,"custom":1229,"target":749,"linktype":13},"http://bit.ly/3o0HZ4o",{},{"text":1231,"type":734}," to the FightCamp YouTube channel to get the latest pro tips.",{"type":730,"content":1233},[1234,1236,1243],{"text":1235,"type":734},"Train like a fighter and get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1237,"type":734,"marks":1238},"FightCamp App",[1239],{"type":745,"attrs":1240},{"href":1241,"uuid":48,"anchor":48,"custom":1242,"target":749,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1244,"type":734}," and train with real fighters from the comfort of your own home.",{"type":792,"attrs":1246,"content":1247},{"level":799},[1248],{"text":1249,"type":734},"Related Articles",{"type":730,"content":1251},[1252,1259,1261,1267,1268,1274,1275,1281,1282],{"text":1253,"type":734,"marks":1254},"6 Basic Boxing Punches",[1255],{"type":745,"attrs":1256},{"href":1257,"uuid":48,"anchor":48,"custom":1258,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{},{"type":1260},"hard_break",{"text":1262,"type":734,"marks":1263},"6 Tips To Throw The Perfect Jab",[1264],{"type":745,"attrs":1265},{"href":747,"uuid":48,"anchor":48,"custom":1266,"target":48,"linktype":48},{},{"type":1260},{"text":1269,"type":734,"marks":1270},"How to Use a Jab In Boxing",[1271],{"type":745,"attrs":1272},{"href":762,"uuid":48,"anchor":48,"custom":1273,"target":48,"linktype":48},{},{"type":1260},{"text":1276,"type":734,"marks":1277},"How To Throw a Lead Hook",[1278],{"type":745,"attrs":1279},{"href":864,"uuid":48,"anchor":48,"custom":1280,"target":48,"linktype":48},{},{"type":1260},{"text":1283,"type":734,"marks":1284},"Boxing 101: 3-Punch Combos",[1285],{"type":745,"attrs":1286},{"href":779,"uuid":48,"anchor":48,"custom":1287,"target":48,"linktype":48},{},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1289,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1294,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1295,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1290,"component":118,"meta_info":1291,"meta_title":7,"block_image":1292,"cover_image":1293,"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},[],[],"2021-06-03 00:00","article",{"_uid":1299,"title":1300,"plugin":43,"description":1301},"457e2f5e-6b78-4cf1-a849-b9f10eeda5b9","3 Punch Boxing Combos Using the Jab | FightCamp","FightCamp has 3-PUNCH COMBOS that start off with the Jab to add to your training. These effective boxing combinations are perfect for boxers of all levels.",{"id":1303,"alt":1304,"name":7,"focus":48,"title":1304,"filename":1305,"copyright":7,"fieldtype":50},3209786,"3-Punch Boxing Combos: Leading with the Jab","https://a.storyblok.com/f/115220/2400x990/82feb2f575/3-punch-boxing-combos-leading-with-the-jab.jpg","Here we’ll look at the best 3-PUNCH COMBOS starting off with the Jab. These are simple, yet powerful, boxing combos to practice at all levels.",[],"3-punch-boxing-combos-leading-with-the-jab-pt-1","blogs/3-punch-boxing-combos-leading-with-the-jab-pt-1",[],60887917,"1ae3aa8d-8a88-4af6-a113-01c5ba0338ce","2021-06-03T15:55:00.000Z","training/{{story.slug}}",[],["Reactive",1317],[1318,1521,1946,2175,2349,2525],{"name":1319,"created_at":1320,"published_at":1321,"updated_at":1322,"id":1323,"uuid":1324,"content":1325,"slug":1514,"full_slug":1515,"sort_by_date":48,"position":1516,"tag_list":1517,"is_startpage":9,"parent_id":1311,"meta_data":48,"group_id":1519,"first_published_at":1321,"release_id":48,"lang":60,"path":1314,"alternates":1520,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1326,"faqs":1327,"title":1319,"topic":1332,"author":1347,"content":1348,"category":1495,"schedule":1503,"component":1297,"meta_info":1504,"cover_image":1508,"description":1512,"contributors":1513},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1328],{"_uid":1329,"answer":1330,"question":1331,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1333,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1345,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1346,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1334,"component":39,"meta_info":1342,"block_image":1343,"cover_image":1344,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1335,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1340,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1341,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1336,"component":118,"meta_info":1337,"meta_title":7,"block_image":1338,"cover_image":1339,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1349},[1350,1354,1359,1364,1389,1394,1417,1422,1436,1441,1455,1460,1464,1469,1473,1477,1491],{"type":730,"content":1351},[1352],{"text":1353,"type":734},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":792,"attrs":1355,"content":1356},{"level":794},[1357],{"text":1358,"type":734},"5 Ways to Shake Up Your Cardio",{"type":792,"attrs":1360,"content":1361},{"level":799},[1362],{"text":1363,"type":734},"Swimming",{"type":730,"content":1365},[1366,1368,1377,1379,1387],{"text":1367,"type":734},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1369,"type":734,"marks":1370},"Flo Master’s",[1371,1375],{"type":745,"attrs":1372},{"href":1373,"uuid":48,"anchor":48,"custom":1374,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1376},"underline",{"text":1378,"type":734}," favorite forms of ",{"text":1380,"type":734,"marks":1381},"active recovery",[1382,1386],{"type":745,"attrs":1383},{"href":1384,"uuid":48,"anchor":48,"custom":1385,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1376},{"text":1388,"type":734}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":792,"attrs":1390,"content":1391},{"level":799},[1392],{"text":1393,"type":734},"Tabata Bag Drills",{"type":730,"content":1395},[1396,1398,1406,1408,1415],{"text":1397,"type":734},"One great way to get your anaerobic endurance up is with ",{"text":1399,"type":734,"marks":1400},"Tabata",[1401,1405],{"type":745,"attrs":1402},{"href":1403,"uuid":48,"anchor":48,"custom":1404,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1376},{"text":1407,"type":734}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1237,"type":734,"marks":1409},[1410,1414],{"type":745,"attrs":1411},{"href":1412,"uuid":48,"anchor":48,"custom":1413,"target":749,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1376},{"text":1416,"type":734}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":792,"attrs":1418,"content":1419},{"level":799},[1420],{"text":1421,"type":734},"Footwork Heavy Sports",{"type":730,"content":1423},[1424,1426,1434],{"text":1425,"type":734},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1427,"type":734,"marks":1428},"dancing",[1429,1433],{"type":745,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"custom":1432,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1376},{"text":1435,"type":734}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":792,"attrs":1437,"content":1438},{"level":799},[1439],{"text":1440,"type":734},"Hiking",{"type":730,"content":1442},[1443,1445,1453],{"text":1444,"type":734},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1446,"type":734,"marks":1447},"healthy snacks",[1448,1452],{"type":745,"attrs":1449},{"href":1450,"uuid":48,"anchor":48,"custom":1451,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1376},{"text":1454,"type":734},"! ",{"type":792,"attrs":1456,"content":1457},{"level":799},[1458],{"text":1459,"type":734},"Shadowboxing Punchouts",{"type":730,"content":1461},[1462],{"text":1463,"type":734},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":792,"attrs":1465,"content":1466},{"level":794},[1467],{"text":1468,"type":734},"Shaking Up Your Cardio",{"type":730,"content":1470},[1471],{"text":1472,"type":734},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":792,"attrs":1474,"content":1475},{"level":794},[1476],{"text":1209,"type":734},{"type":730,"content":1478},[1479,1481,1489],{"text":1480,"type":734},"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":1482,"type":734,"marks":1483},"FightCamp",[1484,1488],{"type":745,"attrs":1485},{"href":1486,"uuid":48,"anchor":48,"custom":1487,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1376},{"text":1490,"type":734}," 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":730,"content":1492},[1493],{"text":1494,"type":734},"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":1496,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1501,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1502,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1497,"component":118,"meta_info":1498,"meta_title":7,"block_image":1499,"cover_image":1500,"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},[],[],"2023-01-23 00:00",{"_uid":1505,"title":1506,"plugin":43,"description":1507},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1509,"alt":1510,"name":7,"focus":7,"title":1510,"filename":1511,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1518],"featured","608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1522,"created_at":1523,"published_at":1524,"updated_at":1525,"id":1526,"uuid":1527,"content":1528,"slug":1939,"full_slug":1940,"sort_by_date":48,"position":1941,"tag_list":1942,"is_startpage":9,"parent_id":1311,"meta_data":48,"group_id":1943,"first_published_at":1944,"release_id":48,"lang":60,"path":1314,"alternates":1945,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1529,"faqs":1530,"title":1522,"topic":1551,"author":1566,"content":1567,"category":1923,"schedule":1931,"component":1297,"meta_info":1932,"cover_image":1935,"description":1934,"contributors":1938},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1531,1535,1539,1543,1547],{"_uid":1532,"answer":1533,"question":1534,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1536,"answer":1537,"question":1538,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1540,"answer":1541,"question":1542,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1544,"answer":1545,"question":1546,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1548,"answer":1549,"question":1550,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1552,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1564,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1553,"component":39,"meta_info":1561,"block_image":1562,"cover_image":1563,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1554,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1559,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1555,"component":118,"meta_info":1556,"meta_title":7,"block_image":1557,"cover_image":1558,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":727,"content":1568},[1569,1573,1576,1590,1595,1600,1665,1670,1696,1701,1705,1710,1718,1732,1737,1748,1753,1764,1769,1780,1785,1797,1802,1813,1818,1838,1843,1848,1868,1873,1892,1897,1909,1913],{"type":730,"content":1570},[1571],{"text":1572,"type":734},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":730,"content":1574},[1575],{"text":1533,"type":734},{"type":1577,"attrs":1578},"blok",{"id":1579,"body":1580},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1581],{"_uid":1582,"link":1583,"image":1585,"title":1587,"component":1589},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1584,"linktype":13,"fieldtype":14,"cached_url":1584},"https://pin.it/2zdpNMs",{"id":1586,"alt":1587,"name":7,"focus":48,"title":1587,"filename":1588,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":792,"attrs":1591,"content":1592},{"level":794},[1593],{"text":1594,"type":734},"Top Rock Step-By-Step",{"type":792,"attrs":1596,"content":1597},{"level":799},[1598],{"text":1599,"type":734},"The Feet",{"type":812,"content":1601},[1602,1608,1628,1634,1653,1659],{"type":815,"content":1603},[1604],{"type":730,"content":1605},[1606],{"text":1607,"type":734},"Begin by starting in an athletic stance on the balls of your feet",{"type":815,"content":1609},[1610,1614],{"type":730,"content":1611},[1612],{"text":1613,"type":734},"To start, being by doing a “step out”",{"type":812,"content":1615},[1616,1622],{"type":815,"content":1617},[1618],{"type":730,"content":1619},[1620],{"text":1621,"type":734},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":815,"content":1623},[1624],{"type":730,"content":1625},[1626],{"text":1627,"type":734},"Pause for a half-second",{"type":815,"content":1629},[1630],{"type":730,"content":1631},[1632],{"text":1633,"type":734},"Return to the starting stance by performing a slight hop backward",{"type":815,"content":1635},[1636,1640],{"type":730,"content":1637},[1638],{"text":1639,"type":734},"Once returned, perform the opposite foot “step out”",{"type":812,"content":1641},[1642,1648],{"type":815,"content":1643},[1644],{"type":730,"content":1645},[1646],{"text":1647,"type":734},"Make sure the step out is in front of the opposite foot and crosses over",{"type":815,"content":1649},[1650],{"type":730,"content":1651},[1652],{"text":1627,"type":734},{"type":815,"content":1654},[1655],{"type":730,"content":1656},[1657],{"text":1658,"type":734},"Hop back to the starting position",{"type":815,"content":1660},[1661],{"type":730,"content":1662},[1663],{"text":1664,"type":734},"Continue Top Rocking for the remainder of the set",{"type":792,"attrs":1666,"content":1667},{"level":799},[1668],{"text":1669,"type":734},"The Arms",{"type":812,"content":1671},[1672,1678,1684,1690],{"type":815,"content":1673},[1674],{"type":730,"content":1675},[1676],{"text":1677,"type":734},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":815,"content":1679},[1680],{"type":730,"content":1681},[1682],{"text":1683,"type":734},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":815,"content":1685},[1686],{"type":730,"content":1687},[1688],{"text":1689,"type":734},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":815,"content":1691},[1692],{"type":730,"content":1693},[1694],{"text":1695,"type":734},"Continue using this arm motion to help with rhythm and balance",{"type":792,"attrs":1697,"content":1698},{"level":794},[1699],{"text":1700,"type":734},"Movement Key Points",{"type":730,"content":1702},[1703],{"text":1704,"type":734},"Here are some key things to focus on while performing the Top Rock:",{"type":792,"attrs":1706,"content":1707},{"level":799},[1708],{"text":1709,"type":734},"Start by swinging your arms",{"type":812,"content":1711},[1712],{"type":815,"content":1713},[1714],{"type":730,"content":1715},[1716],{"text":1717,"type":734},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1577,"attrs":1719},{"id":1720,"body":1721},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1722],{"url":1723,"_uid":1725,"image":1726,"component":1730,"copyright_details":1731},{"id":7,"url":7,"linktype":1724,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1727,"alt":1728,"name":7,"focus":48,"title":1728,"filename":1729,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":792,"attrs":1733,"content":1734},{"level":799},[1735],{"text":1736,"type":734},"On each hop back, your arms should cross in front of your chest",{"type":1577,"attrs":1738},{"id":1720,"body":1739},[1740],{"url":1741,"_uid":1742,"image":1743,"component":1730,"copyright_details":1747},{"id":7,"url":7,"linktype":1724,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1744,"alt":1745,"name":7,"focus":48,"title":1745,"filename":1746,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":792,"attrs":1749,"content":1750},{"level":799},[1751],{"text":1752,"type":734},"One foot should cross at a time",{"type":1577,"attrs":1754},{"id":1720,"body":1755},[1756],{"url":1757,"_uid":1758,"image":1759,"component":1730,"copyright_details":1763},{"id":7,"url":7,"linktype":1724,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1760,"alt":1761,"name":7,"focus":48,"title":1761,"filename":1762,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":792,"attrs":1765,"content":1766},{"level":799},[1767],{"text":1768,"type":734},"Perform the movement by staying on the balls of your feet",{"type":1577,"attrs":1770},{"id":1720,"body":1771},[1772],{"url":1773,"_uid":1774,"image":1775,"component":1730,"copyright_details":1779},{"id":7,"url":7,"linktype":1724,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1776,"alt":1777,"name":7,"focus":48,"title":1777,"filename":1778,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":792,"attrs":1781,"content":1782},{"level":799},[1783],{"text":1784,"type":734},"Practice rhythm and think of it as performing the boxer’s 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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":1924,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1929,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1930,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1925,"component":118,"meta_info":1926,"meta_title":7,"block_image":1927,"cover_image":1928,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1933,"title":1522,"plugin":43,"description":1934},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1936,"alt":1522,"name":7,"focus":48,"title":1522,"filename":1937,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1518],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1947,"created_at":1948,"published_at":1949,"updated_at":1950,"id":1951,"uuid":1952,"content":1953,"slug":2168,"full_slug":2169,"sort_by_date":48,"position":2170,"tag_list":2171,"is_startpage":9,"parent_id":1311,"meta_data":48,"group_id":2172,"first_published_at":2173,"release_id":48,"lang":60,"path":1314,"alternates":2174,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1954,"faqs":1955,"title":1947,"topic":1972,"author":1987,"content":1988,"category":2152,"schedule":2160,"component":1297,"meta_info":2161,"cover_image":2164,"description":2163,"contributors":2167},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1956,1960,1964,1968],{"_uid":1957,"answer":1958,"question":1959,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. 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They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. 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",{"type":730,"content":2150},[2151],{"text":1494,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2153,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2158,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2159,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2154,"component":118,"meta_info":2155,"meta_title":7,"block_image":2156,"cover_image":2157,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2162,"title":1947,"plugin":43,"description":2163},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2165,"alt":1947,"name":7,"focus":48,"title":1947,"filename":2166,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1518],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2176,"created_at":2177,"published_at":2178,"updated_at":2179,"id":2180,"uuid":2181,"content":2182,"slug":2343,"full_slug":2344,"sort_by_date":48,"position":2345,"tag_list":2346,"is_startpage":9,"parent_id":1311,"meta_data":48,"group_id":2347,"first_published_at":2178,"release_id":48,"lang":60,"path":1314,"alternates":2348,"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":2183,"faqs":2184,"title":2176,"topic":2201,"author":1347,"content":2216,"category":2324,"schedule":2332,"component":1297,"meta_info":2333,"cover_image":2337,"description":2341,"contributors":2342},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2185,2189,2193,2197],{"_uid":2186,"answer":2187,"question":2188,"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":2190,"answer":2191,"question":2192,"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":2194,"answer":2195,"question":2196,"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":2198,"answer":2199,"question":2200,"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":2202,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2214,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2215,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2203,"component":39,"meta_info":2211,"block_image":2212,"cover_image":2213,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2204,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2209,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2205,"component":118,"meta_info":2206,"meta_title":7,"block_image":2207,"cover_image":2208,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2217},[2218,2222,2227,2247,2252,2256,2261,2264,2269,2281,2286,2299,2304,2308,2312,2321],{"type":730,"content":2219},[2220],{"text":2221,"type":734},"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":792,"attrs":2223,"content":2224},{"level":794},[2225],{"text":2226,"type":734},"Practice, Practice, Practice",{"type":730,"content":2228},[2229,2231,2236,2238,2245],{"text":2230,"type":734},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2232,"type":734,"marks":2233},"always",[2234],{"type":2235},"italic",{"text":2237,"type":734}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2239,"type":734,"marks":2240},"mirror",[2241],{"type":745,"attrs":2242},{"href":2243,"uuid":48,"anchor":48,"custom":2244,"target":749,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2246,"type":734}," 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":792,"attrs":2248,"content":2249},{"level":799},[2250],{"text":2251,"type":734},"Shoulder Touch Drill",{"type":730,"content":2253},[2254],{"text":2255,"type":734},"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":792,"attrs":2257,"content":2258},{"level":799},[2259],{"text":2260,"type":734},"Cobra Bag",{"type":730,"content":2262},[2263],{"text":2191,"type":734},{"type":792,"attrs":2265,"content":2266},{"level":799},[2267],{"text":2268,"type":734},"Sparring",{"type":730,"content":2270},[2271,2273,2279],{"text":2272,"type":734},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2268,"type":734,"marks":2274},[2275],{"type":745,"attrs":2276},{"href":2277,"uuid":48,"anchor":48,"custom":2278,"target":749,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2280,"type":734}," 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":792,"attrs":2282,"content":2283},{"level":799},[2284],{"text":2285,"type":734},"“Free flow” mitt work",{"type":730,"content":2287},[2288,2290,2297],{"text":2289,"type":734},"Free flow ",{"text":2291,"type":734,"marks":2292},"mitt work",[2293],{"type":745,"attrs":2294},{"href":2295,"uuid":48,"anchor":48,"custom":2296,"target":749,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2298,"type":734}," 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":792,"attrs":2300,"content":2301},{"level":799},[2302],{"text":2303,"type":734},"Think Fast",{"type":730,"content":2305},[2306],{"text":2307,"type":734},"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":792,"attrs":2309,"content":2310},{"level":794},[2311],{"text":1209,"type":734},{"type":730,"content":2313},[2314,2315,2320],{"text":1480,"type":734},{"text":1482,"type":734,"marks":2316},[2317],{"type":745,"attrs":2318},{"href":1486,"uuid":48,"anchor":48,"custom":2319,"target":749,"linktype":13},{},{"text":1490,"type":734},{"type":730,"content":2322},[2323],{"text":1494,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2325,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2330,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2326,"component":118,"meta_info":2327,"meta_title":7,"block_image":2328,"cover_image":2329,"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":2334,"title":2335,"plugin":43,"description":2336},"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":2338,"alt":2339,"name":7,"focus":7,"title":2339,"filename":2340,"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,[1518],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2350,"created_at":2351,"published_at":2352,"updated_at":2353,"id":2354,"uuid":2355,"content":2356,"slug":2519,"full_slug":2520,"sort_by_date":48,"position":2521,"tag_list":2522,"is_startpage":9,"parent_id":1311,"meta_data":48,"group_id":2523,"first_published_at":2352,"release_id":48,"lang":60,"path":1314,"alternates":2524,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2357,"faqs":2358,"title":2350,"topic":2367,"author":1347,"content":2382,"category":2500,"schedule":2508,"component":1297,"meta_info":2509,"cover_image":2513,"description":2517,"contributors":2518},"c6387572-343f-40bf-8172-852035367c90",[2359,2363],{"_uid":2360,"answer":2361,"question":2362,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2364,"answer":2365,"question":2366,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2368,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2380,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2381,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2369,"component":39,"meta_info":2377,"block_image":2378,"cover_image":2379,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2370,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2375,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2376,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2371,"component":118,"meta_info":2372,"meta_title":7,"block_image":2373,"cover_image":2374,"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":727,"content":2383},[2384,2389,2392,2397,2402,2406,2411,2415,2420,2433,2438,2450,2455,2459,2464,2474,2479,2483,2487,2496],{"type":792,"attrs":2385,"content":2386},{"level":794},[2387],{"text":2388,"type":734},"Boxing Gym Culture",{"type":730,"content":2390},[2391],{"text":2365,"type":734},{"type":792,"attrs":2393,"content":2394},{"level":794},[2395],{"text":2396,"type":734},"What Are the Basic Boxing Gym Rules? ",{"type":792,"attrs":2398,"content":2399},{"level":799},[2400],{"text":2401,"type":734},"Yes Coach, No Coach",{"type":730,"content":2403},[2404],{"text":2405,"type":734},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":792,"attrs":2407,"content":2408},{"level":799},[2409],{"text":2410,"type":734},"Sharing is Caring",{"type":730,"content":2412},[2413],{"text":2414,"type":734},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":792,"attrs":2416,"content":2417},{"level":799},[2418],{"text":2419,"type":734},"Keep it Clean",{"type":730,"content":2421},[2422,2424,2431],{"text":2423,"type":734},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2425,"type":734,"marks":2426},"clean it off.",[2427],{"type":745,"attrs":2428},{"href":2429,"uuid":48,"anchor":48,"custom":2430,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2432,"type":734}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":792,"attrs":2434,"content":2435},{"level":799},[2436],{"text":2437,"type":734},"No Killers in Sparring",{"type":730,"content":2439},[2440,2442,2448],{"text":2441,"type":734},"In most boxing gym workouts you will find yourself ",{"text":2443,"type":734,"marks":2444},"sparring",[2445],{"type":745,"attrs":2446},{"href":2277,"uuid":48,"anchor":48,"custom":2447,"target":749,"linktype":13},{},{"text":2449,"type":734},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":792,"attrs":2451,"content":2452},{"level":799},[2453],{"text":2454,"type":734},"Don’t Dump Your Weights",{"type":730,"content":2456},[2457],{"text":2458,"type":734},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":792,"attrs":2460,"content":2461},{"level":799},[2462],{"text":2463,"type":734},"Leave the Weightcut Fighter Alone",{"type":730,"content":2465},[2466,2468,2472],{"text":2467,"type":734},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2469,"type":734,"marks":2470},"leave them alone.",[2471],{"type":2235},{"text":2473,"type":734}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":792,"attrs":2475,"content":2476},{"level":799},[2477],{"text":2478,"type":734},"The Golden Rule",{"type":730,"content":2480},[2481],{"text":2482,"type":734},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":792,"attrs":2484,"content":2485},{"level":794},[2486],{"text":1209,"type":734},{"type":730,"content":2488},[2489,2490,2495],{"text":1480,"type":734},{"text":1482,"type":734,"marks":2491},[2492],{"type":745,"attrs":2493},{"href":1486,"uuid":48,"anchor":48,"custom":2494,"target":749,"linktype":13},{},{"text":1490,"type":734},{"type":730,"content":2497},[2498],{"text":2499,"type":734},"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":2501,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2506,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2507,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2502,"component":118,"meta_info":2503,"meta_title":7,"block_image":2504,"cover_image":2505,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2510,"title":2511,"plugin":43,"description":2512},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2514,"alt":2515,"name":7,"focus":7,"title":2515,"filename":2516,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1518],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2526,"created_at":2527,"published_at":2528,"updated_at":2529,"id":2530,"uuid":2531,"content":2532,"slug":2841,"full_slug":2842,"sort_by_date":48,"position":2843,"tag_list":2844,"is_startpage":9,"parent_id":1311,"meta_data":48,"group_id":2845,"first_published_at":2528,"release_id":48,"lang":60,"path":1314,"alternates":2846,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":2533,"faqs":2534,"title":2526,"topic":2567,"author":2582,"content":2583,"category":2823,"schedule":2831,"component":1297,"meta_info":2832,"cover_image":2836,"description":2835,"contributors":2840},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[2535,2539,2543,2547,2551,2555,2559,2563],{"_uid":2536,"answer":2537,"question":2538,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":2540,"answer":2541,"question":2542,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":2544,"answer":2545,"question":2546,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":2548,"answer":2549,"question":2550,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":2552,"answer":2553,"question":2554,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":2556,"answer":2557,"question":2558,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":2560,"answer":2561,"question":2562,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":2564,"answer":2565,"question":2566,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2568,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2580,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2581,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2569,"component":39,"meta_info":2577,"block_image":2578,"cover_image":2579,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2570,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2575,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2576,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2571,"component":118,"meta_info":2572,"meta_title":7,"block_image":2573,"cover_image":2574,"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},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":2584},[2585,2605,2609,2613,2618,2622,2634,2653,2657,2667,2670,2675,2686,2706,2711,2721,2749,2754,2764,2776,2781,2808,2812,2820],{"type":730,"content":2586},[2587,2589,2595,2597,2603],{"text":2588,"type":734},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":2590,"type":734,"marks":2591},"over two hours each day",[2592],{"type":745,"attrs":2593},{"href":2594,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":2596,"type":734}," on social media. The ",{"text":2598,"type":734,"marks":2599},"CDC",[2600],{"type":745,"attrs":2601},{"href":2602,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":2604,"type":734}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":730,"content":2606},[2607],{"text":2608,"type":734},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":730,"content":2610},[2611],{"text":2612,"type":734},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":792,"attrs":2614,"content":2615},{"level":794},[2616],{"text":2617,"type":734},"Benefits of a 30-Minute Boxing Workout",{"type":792,"attrs":2619,"content":2620},{"level":799},[2621],{"text":2546,"type":734},{"type":1577,"attrs":2623},{"id":2624,"body":2625},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[2626],{"url":2627,"_uid":2628,"image":2629,"component":1730,"copyright_details":2633},{"id":7,"url":7,"linktype":1724,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":2630,"alt":2631,"name":7,"focus":48,"title":2631,"filename":2632,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":730,"content":2635},[2636,2638,2643,2645,2651],{"text":2637,"type":734},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1193,"type":734,"marks":2639},[2640],{"type":745,"attrs":2641},{"href":2642,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":2644,"type":734},", is one of the most effective ways to reach your fitness goals and get in ",{"text":2646,"type":734,"marks":2647},"fantastic shape",[2648],{"type":745,"attrs":2649},{"href":2650,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":2652,"type":734},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":792,"attrs":2654,"content":2655},{"level":799},[2656],{"text":2550,"type":734},{"type":1577,"attrs":2658},{"id":2624,"body":2659},[2660],{"url":2661,"_uid":2662,"image":2663,"component":1730,"copyright_details":2666},{"id":7,"url":7,"linktype":1724,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":2664,"alt":2631,"name":7,"focus":48,"title":2631,"filename":2665,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":730,"content":2668},[2669],{"text":2549,"type":734},{"type":792,"attrs":2671,"content":2672},{"level":799},[2673],{"text":2674,"type":734},"Stress Relief",{"type":1577,"attrs":2676},{"id":2624,"body":2677},[2678],{"url":2679,"_uid":2680,"image":2681,"component":1730,"copyright_details":2685},{"id":7,"url":7,"linktype":1724,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":2682,"alt":2683,"name":7,"focus":48,"title":2683,"filename":2684,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":730,"content":2687},[2688,2690,2696,2698,2704],{"text":2689,"type":734},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":2691,"type":734,"marks":2692},"unleashing that stress",[2693],{"type":745,"attrs":2694},{"href":2695,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":2697,"type":734}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":2699,"type":734,"marks":2700},"safe and healthy outlet",[2701],{"type":745,"attrs":2702},{"href":2703,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":2705,"type":734}," for anyone who has ever felt the need to just get it all out.",{"type":792,"attrs":2707,"content":2708},{"level":799},[2709],{"text":2710,"type":734},"Mental Wellness",{"type":1577,"attrs":2712},{"id":2624,"body":2713},[2714],{"url":2715,"_uid":2716,"image":2717,"component":1730,"copyright_details":2720},{"id":7,"url":7,"linktype":1724,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":2718,"alt":2631,"name":7,"focus":48,"title":2631,"filename":2719,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":730,"content":2722},[2723,2725,2731,2733,2739,2741,2747],{"text":2724,"type":734},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":2726,"type":734,"marks":2727},"prevent age-related cognitive decline",[2728],{"type":745,"attrs":2729},{"href":2730,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":2732,"type":734},". Studies have also shown that as little as ",{"text":2734,"type":734,"marks":2735},"15 minutes per day",[2736],{"type":745,"attrs":2737},{"href":2738,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":2740,"type":734}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":2742,"type":734,"marks":2743},"regulate your emotional well-being",[2744],{"type":745,"attrs":2745},{"href":2746,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":2748,"type":734}," over time with consistent workouts.",{"type":792,"attrs":2750,"content":2751},{"level":799},[2752],{"text":2753,"type":734},"Convenience",{"type":1577,"attrs":2755},{"id":2624,"body":2756},[2757],{"url":2758,"_uid":2759,"image":2760,"component":1730,"copyright_details":2763},{"id":7,"url":7,"linktype":1724,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":2761,"alt":2631,"name":7,"focus":48,"title":2631,"filename":2762,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":730,"content":2765},[2766,2768,2774],{"text":2767,"type":734},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":2769,"type":734,"marks":2770},"boxing training at home",[2771],{"type":745,"attrs":2772},{"href":2773,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":2775,"type":734},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":792,"attrs":2777,"content":2778},{"level":794},[2779],{"text":2780,"type":734},"30-Minute Throwdown",{"type":730,"content":2782},[2783,2785,2791,2793,2799,2801,2806],{"text":2784,"type":734},"You can start getting all the benefits of ",{"text":2786,"type":734,"marks":2787},"boxing at home",[2788],{"type":745,"attrs":2789},{"href":2790,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":2792,"type":734}," with no equipment at all. ",{"text":2794,"type":734,"marks":2795},"Shadowboxing",[2796],{"type":745,"attrs":2797},{"href":2798,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":2800,"type":734}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1193,"type":734,"marks":2802},[2803],{"type":745,"attrs":2804},{"href":2805,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":2807,"type":734}," to your home gym can be life-changing.",{"type":792,"attrs":2809,"content":2810},{"level":794},[2811],{"text":1209,"type":734},{"type":730,"content":2813},[2814,2815,2819],{"text":1480,"type":734},{"text":1482,"type":734,"marks":2816},[2817],{"type":745,"attrs":2818},{"href":1486,"uuid":48,"anchor":48,"target":749,"linktype":13},{"text":2148,"type":734},{"type":730,"content":2821},[2822],{"text":1494,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2824,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2829,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2830,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2825,"component":118,"meta_info":2826,"meta_title":7,"block_image":2827,"cover_image":2828,"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},[],[],"2022-12-05 00:00",{"_uid":2833,"title":2834,"plugin":43,"description":2835},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. 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