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Even in warmer climates, there is a natural inclination to slow down and take shelter during the winter months. When it’s time to retreat indoors, consider honing your fitness focus in these areas: Strength & Conditioning, Technique, and Heavy Bag Drills.\n\n","How do you get seasonally fit for boxing in the winter?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"3b2bb859-eb68-4112-9d29-7200fa2cd79e","After a long, dark winter, spring is one of the most highly anticipated seasons. The spring training season for athletes is known for its intensity. After being cooped up for months, it’s natural to feel a sudden burst of energy. Harness your excitement by adding these drills to your routine:\nRoadwork, Plyometric Exercises, and HIIT (High-Intensity Interval Training).\n","How do you get seasonally fit for boxing in the spring?",{"_uid":676,"answer":677,"question":678,"component":670},"c8438010-e2a9-43a3-8d80-91dccb76ecbb","The summer months are a time for staying outside and socializing, but they can also mean hot, humid spells with hours of punishing sun. On especially scorching days, be mindful of when you exercise outdoors (morning or evening are best) and always stay hydrated. Incorporate these summer training ideas and enjoy some safe fun in the sun: Partner Drills, Ice Baths, and Stretching & Yoga.\n","How do you get seasonally fit for boxing in the summer?",{"_uid":680,"answer":681,"question":682,"component":670},"a9d0196c-ae29-4e79-9134-66b85c1412b0","As summer wanes and the days shorten, we start to feel the steadily slower pace of the approaching winter. Fall fitness can be one of the most enjoyable seasonal cycles of the year as outdoor spaces empty out and the air becomes crisp and refreshing. Add these fall workouts to make the most of this transitional time of year: Footwork Drills, HIIT, and Dancing.\n","How do you get seasonally fit for boxing in the fall?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":684,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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},[],[],{"name":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":714,"full_slug":715,"sort_by_date":48,"position":281,"tag_list":716,"is_startpage":9,"parent_id":717,"meta_data":48,"group_id":718,"first_published_at":719,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":712,"social_link_instagram":713,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":709,"alt":699,"name":699,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":722,"content":723},"doc",[724,740,760,767,774,789,793,798,834,839,865,870,890,896,907,911,916,934,939,965,970,990,996,1008,1020,1025,1076,1081,1093,1098,1118,1124,1135,1139,1144,1172,1177,1196,1201,1227,1232,1236,1248],{"type":725,"content":726},"paragraph",[727,730,738],{"text":728,"type":729},"With the coming of each season, it's only natural to find yourself itching to change up your fitness routine. Maybe it's the shifting weather, your favorite holiday, or the beginning of swimsuit season. Regardless of the season or reason, every three months we are given the opportunity to shift gears and embrace change.  When it comes to fitness, some methods of training tend to shine during one season versus another, but boxing and kickboxing include so many varied workouts that it’s easy to stay in ","text",{"text":731,"type":729,"marks":732},"amazing shape",[733],{"type":734,"attrs":735},"link",{"href":736,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape","_blank",{"text":739,"type":729}," year-round while also spicing up your training before your workouts get stale. ",{"type":725,"content":741},[742,744,750,752,758],{"text":743,"type":729},"We’re giving you some general ideas for different approaches and workouts you can focus on for your training each season. Remember, these are just season-appropriate suggestions. With an ",{"text":745,"type":729,"marks":746},"at-home boxing training program",[747],{"type":734,"attrs":748},{"href":749,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-working-out-at-home-for-beginners-in-2021",{"text":751,"type":729},", you get to choose how you train. Listen to your body, set your personal goals, and ",{"text":753,"type":729,"marks":754},"switch up your routine",[755],{"type":734,"attrs":756},{"href":757,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/spice-up-your-at-home-workout-with-these-exercises/",{"text":759,"type":729}," with the weather, season, or however and whenever you like!",{"type":761,"attrs":762,"content":764},"heading",{"level":763},2,[765],{"text":766,"type":729},"How To Get Seasonally Fit For Boxing",{"type":761,"attrs":768,"content":769},{"level":763},[770,772],{"text":771,"type":729},"Winter",{"type":773},"hard_break",{"type":775,"attrs":776},"blok",{"id":777,"body":778},"1e645381-f1e9-484d-8c60-a9278116415d",[779],{"url":780,"_uid":782,"image":783,"component":787,"copyright_details":788},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"story","i-a6b1bdb7-0d8c-4adf-beea-81d34b772e36",{"id":784,"alt":785,"name":7,"focus":48,"title":785,"filename":786,"copyright":7,"fieldtype":50},4154859,"Flo Master doing a stability ball exercise","https://a.storyblok.com/f/115220/1100x1100/7515a1593d/stability_ball_exercise.png","content_image",[],{"type":725,"content":790},[791],{"text":792,"type":729},"Depending on where you live, winter can mean reduced daylight, frigid temperatures, and dangerous weather conditions. Even in warmer climates, there is a natural inclination to slow down and take shelter during the winter months. When it’s time to retreat indoors, consider honing your fitness focus in these areas:",{"type":761,"attrs":794,"content":796},{"level":795},3,[797],{"text":214,"type":729},{"type":725,"content":799},[800,802,808,810,816,818,824,826,832],{"text":801,"type":729},"Fighters incorporate ",{"text":803,"type":729,"marks":804},"strength and conditioning",[805],{"type":734,"attrs":806},{"href":807,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-strength-conditioning-boxing-training",{"text":809,"type":729}," exercises year-round, but winter is ideal for making it a focal point. ",{"text":811,"type":729,"marks":812},"Weight training",[813],{"type":734,"attrs":814},{"href":815,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/full-body-kettlebell-exercises-for-strength-balance/",{"text":817,"type":729}," is a go-to for many boxers, and ",{"text":819,"type":729,"marks":820},"stability ball exercises",[821],{"type":734,"attrs":822},{"href":823,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=vBll38ldiQE",{"text":825,"type":729}," are great for conditioning and balance. No equipment is needed for ",{"text":827,"type":729,"marks":828},"metabolic resistance training",[829],{"type":734,"attrs":830},{"href":831,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/metabolic-resistance-training-workout-for-boxers/",{"text":833,"type":729}," that works compound muscle groups using your own bodyweight.",{"type":761,"attrs":835,"content":836},{"level":795},[837],{"text":838,"type":729},"Technique",{"type":725,"content":840},[841,847,849,855,857,863],{"text":842,"type":729,"marks":843},"Form and technique",[844],{"type":734,"attrs":845},{"href":846,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/t/tips-and-technique",{"text":848,"type":729}," are the foundation of all boxing training. Winter is a perfect time to practice ",{"text":850,"type":729,"marks":851},"shadowboxing drills",[852],{"type":734,"attrs":853},{"href":854,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/10-reasons-why-shadowboxing-is-great-for-boxing-technique",{"text":856,"type":729}," and refresh your memory on the ",{"text":858,"type":729,"marks":859},"basic punches",[860],{"type":734,"attrs":861},{"href":862,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=g44DlJWQtMA",{"text":864,"type":729},", kicks, and combinations to improve your skills.",{"type":761,"attrs":866,"content":867},{"level":795},[868],{"text":869,"type":729},"Heavy Bag Drills",{"type":725,"content":871},[872,874,880,882,888],{"text":873,"type":729},"Though punching bag drills are essential throughout the year, winter can really underscore how important it is to hit the bag as often as possible. Seasonal depression is very real for many people. ",{"text":875,"type":729,"marks":876},"Exercise is proven to alleviate depression",[877],{"type":734,"attrs":878},{"href":879,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{"text":881,"type":729},", and boxing tends to have a ",{"text":883,"type":729,"marks":884},"particularly therapeutic effect",[885],{"type":734,"attrs":886},{"href":887,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=0iza4tv8tEM",{"text":889,"type":729}," for anyone in need of an outlet. Unleash your frustration on the heavy bag!",{"type":761,"attrs":891,"content":892},{"level":763},[893,895],{"text":894,"type":729},"Spring",{"type":773},{"type":775,"attrs":897},{"id":777,"body":898},[899],{"url":900,"_uid":901,"image":902,"component":787,"copyright_details":906},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-82b8835a-8d29-4cb9-867c-7dedf00d1c18",{"id":903,"alt":904,"name":7,"focus":48,"title":904,"filename":905,"copyright":7,"fieldtype":50},4154955,"Coach PJ doing roadwork drills","https://a.storyblok.com/f/115220/1100x1100/6862ea4aa4/running_roadwork.png",[],{"type":725,"content":908},[909],{"text":910,"type":729},"After a long, dark winter, spring is one of the most highly anticipated seasons. The spring training season for athletes is known for its intensity. After being cooped up for months, it’s natural to feel a sudden burst of energy. Harness your excitement by adding these drills to your routine:",{"type":761,"attrs":912,"content":913},{"level":795},[914],{"text":915,"type":729},"Roadwork",{"type":725,"content":917},[918,924,926,932],{"text":919,"type":729,"marks":920},"Running is excellent",[921],{"type":734,"attrs":922},{"href":923,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=UvnrEyg85dE&t=3s",{"text":925,"type":729}," for building endurance and enjoying the spring weather. For those who can’t stand the idea of a long-distance jog, remember that boxing roadwork goes far beyond just running. You can try ",{"text":927,"type":729,"marks":928},"different roadwork drills",[929],{"type":734,"attrs":930},{"href":931,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill",{"text":933,"type":729}," each training day to keep your routine fun and fresh.",{"type":761,"attrs":935,"content":936},{"level":795},[937],{"text":938,"type":729},"Plyometric Exercises",{"type":725,"content":940},[941,947,949,955,957,963],{"text":942,"type":729,"marks":943},"Plyometric exercises",[944],{"type":734,"attrs":945},{"href":946,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/4-plyometric-exercises-to-improve-boxing-speed-power/",{"text":948,"type":729}," are aerobic movements that use explosive power to build strength and stamina, which translates to ",{"text":950,"type":729,"marks":951},"more power with each punch",[952],{"type":734,"attrs":953},{"href":954,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-boxing-guide-to-punching-speed/",{"text":956,"type":729}," or kick. Incorporate plyometrics by leveling up your ",{"text":958,"type":729,"marks":959},"push-up game",[960],{"type":734,"attrs":961},{"href":962,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/push-yourself-how-to-improve-your-push-ups",{"text":964,"type":729},", or adding exercises like box jumps and squat jumps.",{"type":761,"attrs":966,"content":967},{"level":795},[968],{"text":969,"type":729},"HIIT (High-Intensity Interval Training)",{"type":725,"content":971},[972,974,980,982,988],{"text":973,"type":729},"HIIT workouts challenge you to push past your comfort zone. ",{"text":975,"type":729,"marks":976},"High-intensity interval training ",[977],{"type":734,"attrs":978},{"href":979,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{"text":981,"type":729},"incorporates short bursts of maximum effort with intermittent periods of rest, making HIIT a time-saving, calorie-blasting powerhouse. Try a ",{"text":983,"type":729,"marks":984},"HIIT kickboxing workout",[985],{"type":734,"attrs":986},{"href":987,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/10-minute-high-intensity-kickboxing-workout-kicks-only",{"text":989,"type":729}," to really get your heart pumping.",{"type":761,"attrs":991,"content":992},{"level":763},[993,995],{"text":994,"type":729},"Summer",{"type":773},{"type":775,"attrs":997},{"id":998,"body":999},"83e937d6-95e0-4ee9-ab75-e2eeca3de6df",[1000],{"url":1001,"_uid":1002,"image":1003,"component":787,"copyright_details":1007},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-d4de474c-a561-4c5f-920b-eac1adabbd7e",{"id":1004,"alt":1005,"name":7,"focus":48,"title":1005,"filename":1006,"copyright":7,"fieldtype":50},4154818,"Shanie Smash Stretching At The Beach","https://a.storyblok.com/f/115220/1100x1100/a8f557d424/stretching_at_the_beach.png",[],{"type":725,"content":1009},[1010,1012,1018],{"text":1011,"type":729},"The summer months are a time for staying outside and socializing, but they can also mean hot, humid spells with hours of punishing sun. On especially scorching days, be mindful of when you exercise outdoors (morning or evening are best) and always ",{"text":1013,"type":729,"marks":1014},"stay hydrated",[1015],{"type":734,"attrs":1016},{"href":1017,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/hydration-for-boxers-before-during-and-after-a-workout",{"text":1019,"type":729},". Incorporate these summer training ideas and enjoy some safe fun in the sun:",{"type":761,"attrs":1021,"content":1022},{"level":795},[1023],{"text":1024,"type":729},"Partner Drills",{"type":725,"content":1026},[1027,1029,1035,1037,1043,1045,1051,1052,1058,1060,1066,1068,1074],{"text":1028,"type":729},"Summer is a great time to grab a friend and try out some ",{"text":1030,"type":729,"marks":1031},"partner drills",[1032],{"type":734,"attrs":1033},{"href":1034,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=qkDtYM_rXP0",{"text":1036,"type":729},". There’s a lot of different directions you can go depending on what you want to focus on, including ",{"text":1038,"type":729,"marks":1039},"partner footwork",[1040],{"type":734,"attrs":1041},{"href":1042,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=xgQDC6AgeRI",{"text":1044,"type":729},", ",{"text":1046,"type":729,"marks":1047},"defensive blocking",[1048],{"type":734,"attrs":1049},{"href":1050,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=x4LzZ3BxP7k",{"text":1044,"type":729},{"text":1053,"type":729,"marks":1054},"mitt work",[1055],{"type":734,"attrs":1056},{"href":1057,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=gqSS8DtBsoQ",{"text":1059,"type":729}," to really sharpen your ",{"text":1061,"type":729,"marks":1062},"accuracy and timing",[1063],{"type":734,"attrs":1064},{"href":1065,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=_JX9KwZ7RNg",{"text":1067,"type":729},", or even ",{"text":1069,"type":729,"marks":1070},"sparring",[1071],{"type":734,"attrs":1072},{"href":1073,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills",{"text":1075,"type":729}," if you’re both ready. Have fun with it!",{"type":761,"attrs":1077,"content":1078},{"level":795},[1079],{"text":1080,"type":729},"Ice Baths",{"type":725,"content":1082},[1083,1085,1091],{"text":1084,"type":729},"After an intense boxing or kickboxing workout or week of training, let your muscles recover in ",{"text":1086,"type":729,"marks":1087},"an ice bath",[1088],{"type":734,"attrs":1089},{"href":1090,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=txM6z7_QN-0",{"text":1092,"type":729},". Cold exposure can help your recovery and conditioning by reducing inflammation in the body, enhancing your training performance, and even boosting your mood.",{"type":761,"attrs":1094,"content":1095},{"level":795},[1096],{"text":1097,"type":729},"Stretching & Yoga",{"type":725,"content":1099},[1100,1102,1108,1110,1116],{"text":1101,"type":729},"Who doesn’t want to relax with some stretching and yoga in the sun? ",{"text":1103,"type":729,"marks":1104},"Static and dynamic stretching",[1105],{"type":734,"attrs":1106},{"href":1107,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-dynamic-and-static-at-home-boxing-stretches",{"text":1109,"type":729}," are important for warming up and cooling down, but they also improve flexibility and balance. ",{"text":1111,"type":729,"marks":1112},"Yoga takes this a step further",[1113],{"type":734,"attrs":1114},{"href":1115,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{"text":1117,"type":729}," with the added benefits of toning your body, regulating your breathing, and calming your mind.",{"type":761,"attrs":1119,"content":1120},{"level":763},[1121,1123],{"text":1122,"type":729},"Autumn",{"type":773},{"type":775,"attrs":1125},{"id":777,"body":1126},[1127],{"url":1128,"_uid":1129,"image":1130,"component":787,"copyright_details":1134},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-833a81d6-0eee-4b6d-bb12-5bbb65f990fa",{"id":1131,"alt":1132,"name":7,"focus":48,"title":1132,"filename":1133,"copyright":7,"fieldtype":50},4154968,"Aaron Swenson doing agility ladder drills","https://a.storyblok.com/f/115220/1100x1100/9237669b44/agility_ladder_drills.png",[],{"type":725,"content":1136},[1137],{"text":1138,"type":729},"As summer wanes and the days shorten, we start to feel the steady slower pace of the approaching winter. Fall fitness can be one of the most enjoyable seasonal cycles of the year as outdoor spaces empty out and the air becomes crisp and refreshing. Add these fall workouts to make the most of this transitional time of year:",{"type":761,"attrs":1140,"content":1141},{"level":795},[1142],{"text":1143,"type":729},"Footwork Drills",{"type":725,"content":1145},[1146,1148,1154,1156,1162,1164,1170],{"text":1147,"type":729},"As the crowds clear out from the parks and beaches, you can let your creativity flow with a variety of fun ",{"text":1149,"type":729,"marks":1150},"footwork drills",[1151],{"type":734,"attrs":1152},{"href":1153,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{"text":1155,"type":729},". Try some new ",{"text":1157,"type":729,"marks":1158},"jump rope tricks",[1159],{"type":734,"attrs":1160},{"href":1161,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=XD6zAV6NZaQ",{"text":1163,"type":729}," or set up an ",{"text":1165,"type":729,"marks":1166},"agility ladder",[1167],{"type":734,"attrs":1168},{"href":1169,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=ocBuyKOtLnQ&t=172s",{"text":1171,"type":729}," to work on your speed and coordination.",{"type":761,"attrs":1173,"content":1174},{"level":795},[1175],{"text":1176,"type":729},"HIIT",{"type":725,"content":1178},[1179,1181,1186,1188,1194],{"text":1180,"type":729},"Anytime the weather cools off is a great time to up the intensity of your outdoor workouts. Since ",{"text":1182,"type":729,"marks":1183},"HIIT can be adapted to almost any workout",[1184],{"type":734,"attrs":1185},{"href":979,"uuid":48,"anchor":48,"target":737,"linktype":13},{"text":1187,"type":729},", you always have options to mix up your HIIT training. Get the whole family involved in the fun with a ",{"text":1189,"type":729,"marks":1190},"HIIT family workout",[1191],{"type":734,"attrs":1192},{"href":1193,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/30-minute-boxing-hiit-family-workout-with-shanie-smash",{"text":1195,"type":729},".",{"type":761,"attrs":1197,"content":1198},{"level":795},[1199],{"text":1200,"type":729},"Dancing",{"type":725,"content":1202},[1203,1209,1211,1217,1219,1225],{"text":1204,"type":729,"marks":1205},"Yes, dance is great for boxing training",[1206],{"type":734,"attrs":1207},{"href":1208,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers/",{"text":1210,"type":729},". Dance improves balance, coordination, and timing, all critical assets in boxing and kickboxing. Fall ushers in the holiday season, so why not get ready to celebrate? ",{"text":1212,"type":729,"marks":1213},"FightCamp Trainer Flo Master",[1214],{"type":734,"attrs":1215},{"href":1216,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://www.youtube.com/watch?v=QHq0YpW9Rtg",{"text":1218,"type":729}," taps into ",{"text":1220,"type":729,"marks":1221},"his background in dance",[1222],{"type":734,"attrs":1223},{"href":1224,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-dancing-influenced-my-style-as-a-fighter/",{"text":1226,"type":729}," to improve his fighting skills.",{"type":761,"attrs":1228,"content":1229},{"level":763},[1230],{"text":1231,"type":729},"Seasons Change & So Do We",{"type":725,"content":1233},[1234],{"text":1235,"type":729},"Seasonal fitness holds many benefits for your mind, body, and training. Boxing and kickboxing training are known for their variety, so changing up your routine is easy. With everything from roadwork drills to yoga, you can choose what elements you want to pursue.",{"type":725,"content":1237},[1238,1240,1246],{"text":1239,"type":729},"Are you ready to train like a fighter this season? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the ",{"text":1241,"type":729,"marks":1242},"FREE FightCamp App",[1243],{"type":734,"attrs":1244},{"href":1245,"uuid":48,"anchor":48,"target":737,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1247,"type":729}," and train with real fighters from the comfort of your own home.",{"type":775,"attrs":1249},{"id":1250,"body":1251},"a9a0bdae-bf33-4219-9e3d-54c9b8f3691d",[1252],{"url":1253,"_uid":1255,"image":1256,"component":787,"copyright_details":1260},{"id":7,"url":1254,"linktype":13,"fieldtype":14,"cached_url":1254},"https://fightcamp.app.link/GD872R25zob","i-957b7b4e-c68c-45f9-8a75-89dd7f6624a4",{"id":1257,"alt":1258,"name":7,"focus":48,"title":1258,"filename":1259,"copyright":7,"fieldtype":50},4331964,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/52120db4c5/blog_in-article_ads_free_workout_opt2_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1262,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1267,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1268,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1263,"component":118,"meta_info":1264,"meta_title":7,"block_image":1265,"cover_image":1266,"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},[],[],"2022-04-24 00:00","article",{"_uid":1272,"title":657,"plugin":43,"description":1273},"c1e98ffb-dd81-4b4a-b5bb-3f830d11171b","Our guide to winter, spring, summer, & fall boxing and kickboxing training. Tips to help you stay in fighting shape all year round no matter the weather.",{"id":1275,"alt":1276,"name":7,"focus":48,"title":1276,"filename":1277,"copyright":7,"fieldtype":50},4155004,"How To Change Up Your Boxing Routine Each Season","https://a.storyblok.com/f/115220/2400x990/a5f38874a1/how-to-change-up-your-boxing-routine-each-season.png",[],"4-seasons-4-ways-to-spice-up-your-fitness-routine","blogs/4-seasons-4-ways-to-spice-up-your-fitness-routine",-3920,[1283],"featured",60887917,"5e4fc3e0-b984-47ec-a035-44f6d3e73b84","2022-04-25T12:59:00.000Z","training/{{story.slug}}",[],["Reactive",1290],[1291,1584,1761,2001,2422,2641],{"name":1292,"created_at":1293,"published_at":1294,"updated_at":1295,"id":1296,"uuid":1297,"content":1298,"slug":1577,"full_slug":1578,"sort_by_date":48,"position":1579,"tag_list":1580,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":1581,"first_published_at":1582,"release_id":48,"lang":60,"path":1287,"alternates":1583,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1299,"faqs":1300,"title":1292,"topic":1317,"author":1332,"content":1333,"category":1558,"schedule":1566,"component":1270,"meta_info":1567,"cover_image":1571,"description":1575,"contributors":1576},"0970fa5a-5687-49ba-9c33-b7285372264c",[1301,1305,1309,1313],{"_uid":1302,"answer":1303,"question":1304,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1306,"answer":1307,"question":1308,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1310,"answer":1311,"question":1312,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1314,"answer":1315,"question":1316,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1318,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1330,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1331,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1319,"component":39,"meta_info":1327,"block_image":1328,"cover_image":1329,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1320,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1325,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1321,"component":118,"meta_info":1322,"meta_title":7,"block_image":1323,"cover_image":1324,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":722,"content":1334},[1335,1340,1359,1364,1369,1373,1407,1411,1416,1426,1446,1450,1455,1459,1485,1489,1515,1519,1524,1536,1541,1554],{"type":761,"attrs":1336,"content":1337},{"level":763},[1338],{"text":1339,"type":729},"How to Get Better Head Movement in Boxing",{"type":725,"content":1341},[1342,1344,1350,1352,1357],{"text":1343,"type":729},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1345,"type":729,"marks":1346},"movements",[1347],{"type":734,"attrs":1348},{"href":1153,"uuid":48,"anchor":48,"custom":1349,"target":737,"linktype":13},{},{"text":1351,"type":729}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1353,"type":729,"marks":1354},"employ",[1355],{"type":1356},"italic",{"text":1358,"type":729}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":761,"attrs":1360,"content":1361},{"level":763},[1362],{"text":1363,"type":729},"3 Boxing Head Movement Drills",{"type":761,"attrs":1365,"content":1366},{"level":795},[1367],{"text":1368,"type":729},"The 5 Point Pivot Drill",{"type":725,"content":1370},[1371],{"text":1372,"type":729},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":1374,"content":1375},"bullet_list",[1376,1383,1389,1395,1401],{"type":1377,"content":1378},"list_item",[1379],{"type":725,"content":1380},[1381],{"text":1382,"type":729},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1377,"content":1384},[1385],{"type":725,"content":1386},[1387],{"text":1388,"type":729},"Weave under to the other side (to avoid hooks)",{"type":1377,"content":1390},[1391],{"type":725,"content":1392},[1393],{"text":1394,"type":729},"Pull back/sway (good for avoiding uppercuts)",{"type":1377,"content":1396},[1397],{"type":725,"content":1398},[1399],{"text":1400,"type":729},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1377,"content":1402},[1403],{"type":725,"content":1404},[1405],{"text":1406,"type":729},"Throw a punch (it's important that defense and offense are fluid) ",{"type":725,"content":1408},[1409],{"text":1410,"type":729},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":761,"attrs":1412,"content":1413},{"level":795},[1414],{"text":1415,"type":729},"Frame and Shoot Drill",{"type":725,"content":1417},[1418,1420,1424],{"text":1419,"type":729},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1421,"type":729,"marks":1422},"will",[1423],{"type":1356},{"text":1425,"type":729}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":1374,"content":1427},[1428,1434,1440],{"type":1377,"content":1429},[1430],{"type":725,"content":1431},[1432],{"text":1433,"type":729},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1377,"content":1435},[1436],{"type":725,"content":1437},[1438],{"text":1439,"type":729},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1377,"content":1441},[1442],{"type":725,"content":1443},[1444],{"text":1445,"type":729},"Once you know what feels best, throw a punch from that position. ",{"type":725,"content":1447},[1448],{"text":1449,"type":729},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":761,"attrs":1451,"content":1452},{"level":795},[1453],{"text":1454,"type":729},"The Line Drill",{"type":725,"content":1456},[1457],{"text":1458,"type":729},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":1374,"content":1460},[1461,1467,1473,1479],{"type":1377,"content":1462},[1463],{"type":725,"content":1464},[1465],{"text":1466,"type":729},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1377,"content":1468},[1469],{"type":725,"content":1470},[1471],{"text":1472,"type":729}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":1377,"content":1474},[1475],{"type":725,"content":1476},[1477],{"text":1478,"type":729},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1377,"content":1480},[1481],{"type":725,"content":1482},[1483],{"text":1484,"type":729},"Repeat step 1",{"type":725,"content":1486},[1487],{"text":1488,"type":729},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":1374,"content":1490},[1491,1497,1503,1509],{"type":1377,"content":1492},[1493],{"type":725,"content":1494},[1495],{"text":1496,"type":729},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1377,"content":1498},[1499],{"type":725,"content":1500},[1501],{"text":1502,"type":729},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":1377,"content":1504},[1505],{"type":725,"content":1506},[1507],{"text":1508,"type":729},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":1377,"content":1510},[1511],{"type":725,"content":1512},[1513],{"text":1514,"type":729},"Return to neutral and repeat the sequence",{"type":725,"content":1516},[1517],{"text":1518,"type":729},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":761,"attrs":1520,"content":1521},{"level":763},[1522],{"text":1523,"type":729},"Keep Your Head Moving",{"type":725,"content":1525},[1526,1528,1534],{"text":1527,"type":729},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1345,"type":729,"marks":1529},[1530],{"type":734,"attrs":1531},{"href":1532,"uuid":48,"anchor":48,"custom":1533,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1535,"type":729}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":761,"attrs":1537,"content":1538},{"level":763},[1539],{"text":1540,"type":729},"Train Like a Fighter",{"type":725,"content":1542},[1543,1545,1552],{"text":1544,"type":729},"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":1546,"type":729,"marks":1547},"FightCamp",[1548],{"type":734,"attrs":1549},{"href":1550,"uuid":48,"anchor":48,"custom":1551,"target":737,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1553,"type":729}," 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":725,"content":1555},[1556],{"text":1557,"type":729},"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":1559,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1564,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1560,"component":118,"meta_info":1561,"meta_title":7,"block_image":1562,"cover_image":1563,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1568,"title":1569,"plugin":43,"description":1570},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1572,"alt":1573,"name":7,"focus":7,"title":1573,"filename":1574,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1283],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1585,"created_at":1586,"published_at":1587,"updated_at":1588,"id":1589,"uuid":1590,"content":1591,"slug":1755,"full_slug":1756,"sort_by_date":48,"position":1757,"tag_list":1758,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":1759,"first_published_at":1587,"release_id":48,"lang":60,"path":1287,"alternates":1760,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1592,"faqs":1593,"title":1585,"topic":1610,"author":1332,"content":1625,"category":1736,"schedule":1744,"component":1270,"meta_info":1745,"cover_image":1749,"description":1753,"contributors":1754},"52144e3e-d0cf-4037-a459-fad9641f4053",[1594,1598,1602,1606],{"_uid":1595,"answer":1596,"question":1597,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1599,"answer":1600,"question":1601,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1603,"answer":1604,"question":1605,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1607,"answer":1608,"question":1609,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1611,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1623,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1624,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1612,"component":39,"meta_info":1620,"block_image":1621,"cover_image":1622,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1613,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1618,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1619,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1614,"component":118,"meta_info":1615,"meta_title":7,"block_image":1616,"cover_image":1617,"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":722,"content":1626},[1627,1631,1636,1641,1654,1658,1663,1667,1672,1683,1688,1701,1706,1719,1723,1732],{"type":725,"content":1628},[1629],{"text":1630,"type":729},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":761,"attrs":1632,"content":1633},{"level":763},[1634],{"text":1635,"type":729},"4 Ways To Tire Out Your Opponent",{"type":761,"attrs":1637,"content":1638},{"level":795},[1639],{"text":1640,"type":729},"A Consistent Body Attack",{"type":725,"content":1642},[1643,1645,1652],{"text":1644,"type":729},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1646,"type":729,"marks":1647},"opponent’s body",[1648],{"type":734,"attrs":1649},{"href":1650,"uuid":48,"anchor":48,"custom":1651,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1653,"type":729},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":725,"content":1655},[1656],{"text":1657,"type":729},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":761,"attrs":1659,"content":1660},{"level":795},[1661],{"text":1662,"type":729},"Constant Pressure",{"type":725,"content":1664},[1665],{"text":1666,"type":729},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":761,"attrs":1668,"content":1669},{"level":795},[1670],{"text":1671,"type":729},"Cut Off the Ring ",{"type":725,"content":1673},[1674,1681],{"text":1675,"type":729,"marks":1676},"Cutting off the space",[1677],{"type":734,"attrs":1678},{"href":1679,"uuid":48,"anchor":48,"custom":1680,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1682,"type":729}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":761,"attrs":1684,"content":1685},{"level":795},[1686],{"text":1687,"type":729},"Attack the Arms",{"type":725,"content":1689},[1690,1692,1699],{"text":1691,"type":729},"This is a favorite trick of ",{"text":1693,"type":729,"marks":1694},"Canelo Alvarez",[1695],{"type":734,"attrs":1696},{"href":1697,"uuid":48,"anchor":48,"custom":1698,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1700,"type":729}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":761,"attrs":1702,"content":1703},{"level":763},[1704],{"text":1705,"type":729},"Sapping Their Strength",{"type":725,"content":1707},[1708,1710,1717],{"text":1709,"type":729},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1711,"type":729,"marks":1712},"Mike Tyson",[1713],{"type":734,"attrs":1714},{"href":1715,"uuid":48,"anchor":48,"custom":1716,"target":737,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1718,"type":729}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":761,"attrs":1720,"content":1721},{"level":763},[1722],{"text":1540,"type":729},{"type":725,"content":1724},[1725,1726,1731],{"text":1544,"type":729},{"text":1546,"type":729,"marks":1727},[1728],{"type":734,"attrs":1729},{"href":1550,"uuid":48,"anchor":48,"custom":1730,"target":737,"linktype":13},{},{"text":1553,"type":729},{"type":725,"content":1733},[1734],{"text":1735,"type":729},"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":1737,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1742,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1738,"component":118,"meta_info":1739,"meta_title":7,"block_image":1740,"cover_image":1741,"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},[],[],"2022-12-13 00:00",{"_uid":1746,"title":1747,"plugin":43,"description":1748},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1750,"alt":1751,"name":7,"focus":48,"title":1751,"filename":1752,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1283],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1762,"created_at":1763,"published_at":1764,"updated_at":1765,"id":1766,"uuid":1767,"content":1768,"slug":1994,"full_slug":1995,"sort_by_date":48,"position":1996,"tag_list":1997,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":1998,"first_published_at":1999,"release_id":48,"lang":60,"path":1287,"alternates":2000,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1769,"faqs":1770,"title":1762,"topic":1791,"author":1806,"content":1807,"category":1978,"schedule":1986,"component":1270,"meta_info":1987,"cover_image":1990,"description":1989,"contributors":1993},"d9342cbc-2f33-448b-95cb-d9141a391216",[1771,1775,1779,1783,1787],{"_uid":1772,"answer":1773,"question":1774,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1776,"answer":1777,"question":1778,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1780,"answer":1781,"question":1782,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1784,"answer":1785,"question":1786,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1788,"answer":1789,"question":1790,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1792,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1804,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1805,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1793,"component":39,"meta_info":1801,"block_image":1802,"cover_image":1803,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1794,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1799,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1800,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1795,"component":118,"meta_info":1796,"meta_title":7,"block_image":1797,"cover_image":1798,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":722,"content":1808},[1809,1822,1826,1839,1843,1847,1859,1863,1867,1871,1888,1892,1896,1900,1916,1920,1925,1938,1942,1952,1964,1968],{"type":725,"content":1810},[1811,1813,1820],{"text":1812,"type":729},"FightCamp Trainer ",{"text":1814,"type":729,"marks":1815},"Coach PJ",[1816],{"type":734,"attrs":1817},{"href":1818,"uuid":48,"anchor":48,"custom":1819,"target":737,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1821,"type":729}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":725,"content":1823},[1824],{"text":1825,"type":729},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":775,"attrs":1827},{"id":1828,"body":1829},"d975e679-f879-4a04-b019-c5eb66b48e99",[1830],{"_uid":1831,"link":1832,"image":1834,"title":1836,"component":1838},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1833,"linktype":13,"fieldtype":14,"cached_url":1833},"https://youtu.be/G-4nuJefUcE",{"id":1835,"alt":1836,"name":7,"focus":48,"title":1836,"filename":1837,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":761,"attrs":1840,"content":1841},{"level":763},[1842],{"text":1774,"type":729},{"type":725,"content":1844},[1845],{"text":1846,"type":729},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":775,"attrs":1848},{"id":1849,"body":1850},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1851],{"url":1852,"_uid":1853,"image":1854,"component":787,"copyright_details":1858},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1855,"alt":1856,"name":7,"focus":48,"title":1856,"filename":1857,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":725,"content":1860},[1861],{"text":1862,"type":729},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":761,"attrs":1864,"content":1865},{"level":763},[1866],{"text":1778,"type":729},{"type":725,"content":1868},[1869],{"text":1870,"type":729},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":775,"attrs":1872},{"id":1849,"body":1873},[1874],{"url":1875,"_uid":1876,"image":1877,"component":787,"copyright_details":1881},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1878,"alt":1879,"name":7,"focus":48,"title":1879,"filename":1880,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1882],{"_uid":1883,"link":1884,"title":1886,"component":1887},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1885,"linktype":13,"fieldtype":14,"cached_url":1885},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":725,"content":1889},[1890],{"text":1891,"type":729},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":761,"attrs":1893,"content":1894},{"level":763},[1895],{"text":1782,"type":729},{"type":725,"content":1897},[1898],{"text":1899,"type":729},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":775,"attrs":1901},{"id":1849,"body":1902},[1903],{"url":1904,"_uid":1905,"image":1906,"component":787,"copyright_details":1910},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1907,"alt":1908,"name":7,"focus":48,"title":1908,"filename":1909,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1911],{"_uid":1912,"link":1913,"title":1915,"component":1887},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1914,"linktype":13,"fieldtype":14,"cached_url":1914},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":725,"content":1917},[1918],{"text":1919,"type":729},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":761,"attrs":1921,"content":1922},{"level":763},[1923],{"text":1924,"type":729},"Levels & Abilities",{"type":725,"content":1926},[1927,1929,1936],{"text":1928,"type":729},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1930,"type":729,"marks":1931},"sweet science",[1932],{"type":734,"attrs":1933},{"href":1934,"uuid":48,"anchor":48,"custom":1935,"target":737,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1937,"type":729},". ",{"type":761,"attrs":1939,"content":1940},{"level":763},[1941],{"text":1790,"type":729},{"type":775,"attrs":1943},{"id":1849,"body":1944},[1945],{"url":1946,"_uid":1947,"image":1948,"component":787,"copyright_details":1951},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1949,"alt":1856,"name":7,"focus":48,"title":1856,"filename":1950,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":725,"content":1953},[1954,1956,1962],{"text":1955,"type":729},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1957,"type":729,"marks":1958},"FightCamp app",[1959],{"type":734,"attrs":1960},{"href":1245,"uuid":48,"anchor":48,"custom":1961,"target":737,"linktype":13},{},{"text":1963,"type":729},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":761,"attrs":1965,"content":1966},{"level":763},[1967],{"text":1540,"type":729},{"type":725,"content":1969},[1970,1971,1976],{"text":1544,"type":729},{"text":1546,"type":729,"marks":1972},[1973],{"type":734,"attrs":1974},{"href":1550,"uuid":48,"anchor":48,"custom":1975,"target":737,"linktype":13},{},{"text":1977,"type":729}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1979,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1984,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1985,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1980,"component":118,"meta_info":1981,"meta_title":7,"block_image":1982,"cover_image":1983,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":1988,"title":1762,"plugin":43,"description":1989},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1991,"alt":1762,"name":7,"focus":48,"title":1762,"filename":1992,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1283],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2002,"created_at":2003,"published_at":2004,"updated_at":2005,"id":2006,"uuid":2007,"content":2008,"slug":2415,"full_slug":2416,"sort_by_date":48,"position":2417,"tag_list":2418,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":2419,"first_published_at":2420,"release_id":48,"lang":60,"path":1287,"alternates":2421,"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":2009,"faqs":2010,"title":2002,"topic":2031,"author":2046,"content":2047,"category":2399,"schedule":2407,"component":1270,"meta_info":2408,"cover_image":2411,"description":2410,"contributors":2414},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2011,2015,2019,2023,2027],{"_uid":2012,"answer":2013,"question":2014,"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":2016,"answer":2017,"question":2018,"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":2020,"answer":2021,"question":2022,"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":2024,"answer":2025,"question":2026,"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":2028,"answer":2029,"question":2030,"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":2032,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2044,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2033,"component":39,"meta_info":2041,"block_image":2042,"cover_image":2043,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2034,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2039,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2040,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2035,"component":118,"meta_info":2036,"meta_title":7,"block_image":2037,"cover_image":2038,"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":722,"content":2048},[2049,2053,2056,2068,2073,2078,2143,2148,2174,2179,2183,2188,2196,2208,2213,2224,2229,2240,2245,2256,2261,2273,2278,2289,2294,2314,2319,2324,2344,2349,2368,2373,2385,2389],{"type":725,"content":2050},[2051],{"text":2052,"type":729},"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":725,"content":2054},[2055],{"text":2013,"type":729},{"type":775,"attrs":2057},{"id":2058,"body":2059},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2060],{"_uid":2061,"link":2062,"image":2064,"title":2066,"component":1838},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2063,"linktype":13,"fieldtype":14,"cached_url":2063},"https://pin.it/2zdpNMs",{"id":2065,"alt":2066,"name":7,"focus":48,"title":2066,"filename":2067,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":761,"attrs":2069,"content":2070},{"level":763},[2071],{"text":2072,"type":729},"Top Rock Step-By-Step",{"type":761,"attrs":2074,"content":2075},{"level":795},[2076],{"text":2077,"type":729},"The Feet",{"type":1374,"content":2079},[2080,2086,2106,2112,2131,2137],{"type":1377,"content":2081},[2082],{"type":725,"content":2083},[2084],{"text":2085,"type":729},"Begin by starting in an athletic stance on the balls of your feet",{"type":1377,"content":2087},[2088,2092],{"type":725,"content":2089},[2090],{"text":2091,"type":729},"To start, being by doing a “step out”",{"type":1374,"content":2093},[2094,2100],{"type":1377,"content":2095},[2096],{"type":725,"content":2097},[2098],{"text":2099,"type":729},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1377,"content":2101},[2102],{"type":725,"content":2103},[2104],{"text":2105,"type":729},"Pause for a half-second",{"type":1377,"content":2107},[2108],{"type":725,"content":2109},[2110],{"text":2111,"type":729},"Return to the starting stance by performing a slight hop backward",{"type":1377,"content":2113},[2114,2118],{"type":725,"content":2115},[2116],{"text":2117,"type":729},"Once returned, perform the opposite foot “step out”",{"type":1374,"content":2119},[2120,2126],{"type":1377,"content":2121},[2122],{"type":725,"content":2123},[2124],{"text":2125,"type":729},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1377,"content":2127},[2128],{"type":725,"content":2129},[2130],{"text":2105,"type":729},{"type":1377,"content":2132},[2133],{"type":725,"content":2134},[2135],{"text":2136,"type":729},"Hop back to the starting position",{"type":1377,"content":2138},[2139],{"type":725,"content":2140},[2141],{"text":2142,"type":729},"Continue Top Rocking for the remainder of the set",{"type":761,"attrs":2144,"content":2145},{"level":795},[2146],{"text":2147,"type":729},"The Arms",{"type":1374,"content":2149},[2150,2156,2162,2168],{"type":1377,"content":2151},[2152],{"type":725,"content":2153},[2154],{"text":2155,"type":729},"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":1377,"content":2157},[2158],{"type":725,"content":2159},[2160],{"text":2161,"type":729},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1377,"content":2163},[2164],{"type":725,"content":2165},[2166],{"text":2167,"type":729},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1377,"content":2169},[2170],{"type":725,"content":2171},[2172],{"text":2173,"type":729},"Continue using this arm motion to help with rhythm and balance",{"type":761,"attrs":2175,"content":2176},{"level":763},[2177],{"text":2178,"type":729},"Movement Key Points",{"type":725,"content":2180},[2181],{"text":2182,"type":729},"Here are some key things to focus on while performing the Top Rock:",{"type":761,"attrs":2184,"content":2185},{"level":795},[2186],{"text":2187,"type":729},"Start by swinging your arms",{"type":1374,"content":2189},[2190],{"type":1377,"content":2191},[2192],{"type":725,"content":2193},[2194],{"text":2195,"type":729},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":775,"attrs":2197},{"id":2198,"body":2199},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2200],{"url":2201,"_uid":2202,"image":2203,"component":787,"copyright_details":2207},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2204,"alt":2205,"name":7,"focus":48,"title":2205,"filename":2206,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":761,"attrs":2209,"content":2210},{"level":795},[2211],{"text":2212,"type":729},"On each hop back, your arms should cross in front of your chest",{"type":775,"attrs":2214},{"id":2198,"body":2215},[2216],{"url":2217,"_uid":2218,"image":2219,"component":787,"copyright_details":2223},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2220,"alt":2221,"name":7,"focus":48,"title":2221,"filename":2222,"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":761,"attrs":2225,"content":2226},{"level":795},[2227],{"text":2228,"type":729},"One foot should cross at a time",{"type":775,"attrs":2230},{"id":2198,"body":2231},[2232],{"url":2233,"_uid":2234,"image":2235,"component":787,"copyright_details":2239},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2236,"alt":2237,"name":7,"focus":48,"title":2237,"filename":2238,"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":761,"attrs":2241,"content":2242},{"level":795},[2243],{"text":2244,"type":729},"Perform the movement by staying on the balls of your feet",{"type":775,"attrs":2246},{"id":2198,"body":2247},[2248],{"url":2249,"_uid":2250,"image":2251,"component":787,"copyright_details":2255},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2252,"alt":2253,"name":7,"focus":48,"title":2253,"filename":2254,"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":761,"attrs":2257,"content":2258},{"level":795},[2259],{"text":2260,"type":729},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":775,"attrs":2262},{"id":2263,"body":2264},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2265],{"url":2266,"_uid":2267,"image":2268,"component":787,"copyright_details":2272},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2269,"alt":2270,"name":7,"focus":48,"title":2270,"filename":2271,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":761,"attrs":2274,"content":2275},{"level":795},[2276],{"text":2277,"type":729},"Stay loose and have fun!",{"type":775,"attrs":2279},{"id":2198,"body":2280},[2281],{"url":2282,"_uid":2283,"image":2284,"component":787,"copyright_details":2288},{"id":7,"url":7,"linktype":781,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2285,"alt":2286,"name":7,"focus":48,"title":2286,"filename":2287,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":761,"attrs":2290,"content":2291},{"level":763},[2292],{"text":2293,"type":729},"Muscles Used",{"type":1374,"content":2295},[2296,2302,2308],{"type":1377,"content":2297},[2298],{"type":725,"content":2299},[2300],{"text":2301,"type":729},"Deltoids",{"type":1377,"content":2303},[2304],{"type":725,"content":2305},[2306],{"text":2307,"type":729},"Core",{"type":1377,"content":2309},[2310],{"type":725,"content":2311},[2312],{"text":2313,"type":729},"Calves",{"type":761,"attrs":2315,"content":2316},{"level":763},[2317],{"text":2318,"type":729},"Application",{"type":761,"attrs":2320,"content":2321},{"level":795},[2322],{"text":2323,"type":729},"For Sets",{"type":1374,"content":2325},[2326,2332,2338],{"type":1377,"content":2327},[2328],{"type":725,"content":2329},[2330],{"text":2331,"type":729},"Perform 3-6 sets",{"type":1377,"content":2333},[2334],{"type":725,"content":2335},[2336],{"text":2337,"type":729},"12-20 repetitions each way",{"type":1377,"content":2339},[2340],{"type":725,"content":2341},[2342],{"text":2343,"type":729},"Rest 30-45 seconds between sets",{"type":761,"attrs":2345,"content":2346},{"level":795},[2347],{"text":2348,"type":729},"For Time",{"type":1374,"content":2350},[2351,2356,2362],{"type":1377,"content":2352},[2353],{"type":725,"content":2354},[2355],{"text":2331,"type":729},{"type":1377,"content":2357},[2358],{"type":725,"content":2359},[2360],{"text":2361,"type":729},"Perform for 30-90 seconds",{"type":1377,"content":2363},[2364],{"type":725,"content":2365},[2366],{"text":2367,"type":729},"Rest 45-60 seconds between sets",{"type":761,"attrs":2369,"content":2370},{"level":763},[2371],{"text":2372,"type":729},"Dance Moves For Boxers",{"type":725,"content":2374},[2375,2377,2384],{"text":2376,"type":729},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2378,"type":729,"marks":2379},"Flo Master",[2380],{"type":734,"attrs":2381},{"href":2382,"uuid":48,"anchor":48,"custom":2383,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1937,"type":729},{"type":761,"attrs":2386,"content":2387},{"level":763},[2388],{"text":1540,"type":729},{"type":725,"content":2390},[2391,2392,2397],{"text":1544,"type":729},{"text":1546,"type":729,"marks":2393},[2394],{"type":734,"attrs":2395},{"href":1550,"uuid":48,"anchor":48,"custom":2396,"target":737,"linktype":13},{},{"text":2398,"type":729}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2400,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2405,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2406,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2401,"component":118,"meta_info":2402,"meta_title":7,"block_image":2403,"cover_image":2404,"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":2409,"title":2002,"plugin":43,"description":2410},"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":2412,"alt":2002,"name":7,"focus":48,"title":2002,"filename":2413,"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,[1283],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2423,"created_at":2424,"published_at":2425,"updated_at":2426,"id":2427,"uuid":2428,"content":2429,"slug":2635,"full_slug":2636,"sort_by_date":48,"position":2637,"tag_list":2638,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":2639,"first_published_at":2425,"release_id":48,"lang":60,"path":1287,"alternates":2640,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2430,"faqs":2431,"title":2423,"topic":2448,"author":704,"content":2463,"category":2616,"schedule":2624,"component":1270,"meta_info":2625,"cover_image":2629,"description":2633,"contributors":2634},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2432,2436,2440,2444],{"_uid":2433,"answer":2434,"question":2435,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2437,"answer":2438,"question":2439,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2441,"answer":2442,"question":2443,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2445,"answer":2446,"question":2447,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2449,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2461,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2450,"component":39,"meta_info":2458,"block_image":2459,"cover_image":2460,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2451,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2456,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2457,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2452,"component":118,"meta_info":2453,"meta_title":7,"block_image":2454,"cover_image":2455,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":2464},[2465,2469,2484,2488,2493,2496,2501,2506,2510,2515,2519,2524,2528,2533,2537,2542,2555,2559,2563,2567,2571,2576,2580,2594,2598,2602,2613],{"type":725,"content":2466},[2467],{"text":2468,"type":729},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":725,"content":2470},[2471,2473,2482],{"text":2472,"type":729},"Running for boxers is a critical element of ",{"text":2474,"type":729,"marks":2475},"roadwork drills",[2476,2480],{"type":734,"attrs":2477},{"href":2478,"uuid":48,"anchor":48,"custom":2479,"target":737,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":2481},"underline",{"text":2483,"type":729}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":725,"content":2485},[2486],{"text":2487,"type":729},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":761,"attrs":2489,"content":2490},{"level":763},[2491],{"text":2492,"type":729},"Is Running Good for Boxing?",{"type":725,"content":2494},[2495],{"text":2434,"type":729},{"type":761,"attrs":2497,"content":2498},{"level":763},[2499],{"text":2500,"type":729},"Benefits of Running for Boxers",{"type":761,"attrs":2502,"content":2503},{"level":795},[2504],{"text":2505,"type":729},"Builds Endurance & Stamina",{"type":725,"content":2507},[2508],{"text":2509,"type":729},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":761,"attrs":2511,"content":2512},{"level":795},[2513],{"text":2514,"type":729},"Improves Cardiovascular System",{"type":725,"content":2516},[2517],{"text":2518,"type":729},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":761,"attrs":2520,"content":2521},{"level":795},[2522],{"text":2523,"type":729},"Strengthens Lower Body",{"type":725,"content":2525},[2526],{"text":2527,"type":729},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":761,"attrs":2529,"content":2530},{"level":795},[2531],{"text":2532,"type":729},"Teaches Discipline",{"type":725,"content":2534},[2535],{"text":2536,"type":729},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":761,"attrs":2538,"content":2539},{"level":795},[2540],{"text":2541,"type":729},"Enhances Mental Clarity",{"type":725,"content":2543},[2544,2546,2553],{"text":2545,"type":729},"Much like boxing, running can be a form of ",{"text":2547,"type":729,"marks":2548},"meditative movement",[2549,2552],{"type":734,"attrs":2550},{"href":879,"uuid":48,"anchor":48,"custom":2551,"target":737,"linktype":13},{},{"type":2481},{"text":2554,"type":729}," that clears your head and focuses your mind.",{"type":761,"attrs":2556,"content":2557},{"level":763},[2558],{"text":2443,"type":729},{"type":725,"content":2560},[2561],{"text":2562,"type":729},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":725,"content":2564},[2565],{"text":2566,"type":729},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":725,"content":2568},[2569],{"text":2570,"type":729},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":761,"attrs":2572,"content":2573},{"level":763},[2574],{"text":2575,"type":729},"How Long Should I Be Running for Boxing?",{"type":725,"content":2577},[2578],{"text":2579,"type":729},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":725,"content":2581},[2582,2584,2592],{"text":2583,"type":729},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2585,"type":729,"marks":2586},"10 minutes of running",[2587,2591],{"type":734,"attrs":2588},{"href":2589,"uuid":48,"anchor":48,"custom":2590,"target":737,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":2481},{"text":2593,"type":729}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":725,"content":2595},[2596],{"text":2597,"type":729},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":761,"attrs":2599,"content":2600},{"level":763},[2601],{"text":1540,"type":729},{"type":725,"content":2603},[2604,2605,2611],{"text":1544,"type":729},{"text":1546,"type":729,"marks":2606},[2607,2610],{"type":734,"attrs":2608},{"href":1550,"uuid":48,"anchor":48,"custom":2609,"target":737,"linktype":13},{},{"type":2481},{"text":2612,"type":729}," 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":725,"content":2614},[2615],{"text":1735,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2617,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2622,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2623,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2618,"component":118,"meta_info":2619,"meta_title":7,"block_image":2620,"cover_image":2621,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2626,"title":2627,"plugin":43,"description":2628},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2630,"alt":2631,"name":7,"focus":7,"title":2631,"filename":2632,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1283],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2642,"created_at":2643,"published_at":2644,"updated_at":2645,"id":2646,"uuid":2647,"content":2648,"slug":2830,"full_slug":2831,"sort_by_date":48,"position":2832,"tag_list":2833,"is_startpage":9,"parent_id":1284,"meta_data":48,"group_id":2834,"first_published_at":2644,"release_id":48,"lang":60,"path":1287,"alternates":2835,"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":2649,"faqs":2650,"title":2642,"topic":2655,"author":1332,"content":2670,"category":2811,"schedule":2819,"component":1270,"meta_info":2820,"cover_image":2824,"description":2828,"contributors":2829},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2651],{"_uid":2652,"answer":2653,"question":2654,"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":2656,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2668,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2669,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2657,"component":39,"meta_info":2665,"block_image":2666,"cover_image":2667,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2658,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2663,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2664,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2659,"component":118,"meta_info":2660,"meta_title":7,"block_image":2661,"cover_image":2662,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":2671},[2672,2676,2681,2686,2709,2714,2738,2743,2757,2762,2776,2781,2785,2790,2794,2798,2808],{"type":725,"content":2673},[2674],{"text":2675,"type":729},"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":761,"attrs":2677,"content":2678},{"level":763},[2679],{"text":2680,"type":729},"5 Ways to Shake Up Your Cardio",{"type":761,"attrs":2682,"content":2683},{"level":795},[2684],{"text":2685,"type":729},"Swimming",{"type":725,"content":2687},[2688,2690,2697,2699,2707],{"text":2689,"type":729},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2691,"type":729,"marks":2692},"Flo Master’s",[2693,2696],{"type":734,"attrs":2694},{"href":2382,"uuid":48,"anchor":48,"custom":2695,"target":737,"linktype":13},{},{"type":2481},{"text":2698,"type":729}," favorite forms of ",{"text":2700,"type":729,"marks":2701},"active recovery",[2702,2706],{"type":734,"attrs":2703},{"href":2704,"uuid":48,"anchor":48,"custom":2705,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2481},{"text":2708,"type":729}," 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":761,"attrs":2710,"content":2711},{"level":795},[2712],{"text":2713,"type":729},"Tabata Bag Drills",{"type":725,"content":2715},[2716,2718,2726,2728,2736],{"text":2717,"type":729},"One great way to get your anaerobic endurance up is with ",{"text":2719,"type":729,"marks":2720},"Tabata",[2721,2725],{"type":734,"attrs":2722},{"href":2723,"uuid":48,"anchor":48,"custom":2724,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2481},{"text":2727,"type":729}," 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":2729,"type":729,"marks":2730},"FightCamp App",[2731,2735],{"type":734,"attrs":2732},{"href":2733,"uuid":48,"anchor":48,"custom":2734,"target":737,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2481},{"text":2737,"type":729}," 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":761,"attrs":2739,"content":2740},{"level":795},[2741],{"text":2742,"type":729},"Footwork Heavy Sports",{"type":725,"content":2744},[2745,2747,2755],{"text":2746,"type":729},"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":2748,"type":729,"marks":2749},"dancing",[2750,2754],{"type":734,"attrs":2751},{"href":2752,"uuid":48,"anchor":48,"custom":2753,"target":737,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2481},{"text":2756,"type":729}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":761,"attrs":2758,"content":2759},{"level":795},[2760],{"text":2761,"type":729},"Hiking",{"type":725,"content":2763},[2764,2766,2774],{"text":2765,"type":729},"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":2767,"type":729,"marks":2768},"healthy snacks",[2769,2773],{"type":734,"attrs":2770},{"href":2771,"uuid":48,"anchor":48,"custom":2772,"target":737,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2481},{"text":2775,"type":729},"! ",{"type":761,"attrs":2777,"content":2778},{"level":795},[2779],{"text":2780,"type":729},"Shadowboxing Punchouts",{"type":725,"content":2782},[2783],{"text":2784,"type":729},"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":761,"attrs":2786,"content":2787},{"level":763},[2788],{"text":2789,"type":729},"Shaking Up Your Cardio",{"type":725,"content":2791},[2792],{"text":2793,"type":729},"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":761,"attrs":2795,"content":2796},{"level":763},[2797],{"text":1540,"type":729},{"type":725,"content":2799},[2800,2801,2807],{"text":1544,"type":729},{"text":1546,"type":729,"marks":2802},[2803,2806],{"type":734,"attrs":2804},{"href":1550,"uuid":48,"anchor":48,"custom":2805,"target":737,"linktype":13},{},{"type":2481},{"text":2612,"type":729},{"type":725,"content":2809},[2810],{"text":1735,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2812,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2817,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2818,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2813,"component":118,"meta_info":2814,"meta_title":7,"block_image":2815,"cover_image":2816,"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":2821,"title":2822,"plugin":43,"description":2823},"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":2825,"alt":2826,"name":7,"focus":7,"title":2826,"filename":2827,"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,[1283],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1270,"created_at":2837,"published_at":2838,"updated_at":2839,"id":2840,"uuid":2841,"content":2842,"slug":1270,"full_slug":2863,"sort_by_date":48,"position":446,"tag_list":2864,"is_startpage":9,"parent_id":2865,"meta_data":48,"group_id":2866,"first_published_at":2867,"release_id":48,"lang":60,"path":7,"alternates":2868,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2843,"component":2844,"meta_info":2845,"custom_content_list":2847},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2846,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2848,2853,2858],{"_uid":2849,"label":2850,"value":2851,"dev_id":2852,"component":729},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2854,"label":2855,"value":2856,"dev_id":2857,"component":729},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2859,"label":2860,"value":2861,"dev_id":2862,"component":729},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892826309]