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It’s not all punches and kicks for boxers and kickboxers. You need to let your body rest from intense training, and a quick and easy recovery day foam rolling workout is just the ticket.\n\nToday FightCamp Trainer Aaron Swenson will walk you through a quick 5 exercise routine using a foam roller.\n\nNote: Any size foam roller will work for this routine, however a slightly shorter roller will be easier to use and move around with.\n\nEven though this is a simple and short foam roller workout, it is still beneficial to properly warm up to make sure you don’t injure yourself. Here’s a quick 5-minute dynamic warm-up to get you loose!","Foam Roller Cardio Routine (5 minutes)","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a54408a6-05ba-4679-b48d-3e5569b2b567","- Place the foam roller on the ground perpendicular to your body\n- Come into a high plank position\n- Carefully place your legs on top of the foam roller, mid-shin\n- Slowly “curl” your legs up towards your chest, performing a knee tuck then slowly extending your legs back to the full plank extension\n- As you curl your legs, the foam roller will naturally roll up and down along your shins\n- Repeat this movement for 40 seconds\n\nKey Focus Points:\n- Keep your hands underneath your shoulders\n- Maintain a slight tension in your triceps\n- Draw your belly button towards your spine to keep your core engaged\n- Keep your breath slow and controlled\nAdded Challenge: Try and keep your legs straight throughout the roll outs performing a pike instead of a knee tuck.","High Plank + Leg Curl Ups (40 seconds)",{"_uid":676,"answer":677,"question":678,"component":670},"0bad720c-1a0b-4ad1-b4fe-01a81d2df4d2","- Place the foam roller on the ground parallel to your body\n- Come into a high plank position with your feet slightly wider than shoulder-width for added stability and balance\n- Carefully balance and place your right hand on top of the foam roller\n- Perform a push-up\n- Gently pass/roll the foam roller to your left hand and carefully balance on top of it\n- Perform another push-up\n- Repeat these steps for 40 seconds\n\nModification: If regular push-ups are too difficult, you can perform knee push-ups until you build up enough strength.","Push-Up Pass (40 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"f34ecc03-3825-49cc-a853-eb44069f9668","- Start by laying on your back on the ground, with your arms out to your sides for balance, feet flat on the floor, and your legs bent at a 90-degree angle\n- Place the foam roller underneath your feet\n- Perform a glute bridge raise by lifting your hips towards the sky, squeezing your glutes\n- Hold for a second count\n- Slowly lower your hips and glutes back down to the ground\n- Repeat for 40 seconds\n\nAdded Challenge: Perform single leg glute bridge raises for 20 seconds on each leg.","Glute Bridge (40 seconds)",{"_uid":684,"answer":685,"question":686,"component":670},"47957c9d-06a4-4b04-8425-e6911ada4e52","- Assume a tall, upright position\n- Hold the foam roller at the ends at chest height\n- Perform a right leg reverse lunge by stepping backwards with your left leg and just touching your knee to the ground\n- Briefly hold this position as you twist your upper body to your right and then back to center\n- Step your left leg back to the starting position\n- Repeat on the opposite side\n- Continue this lunge and twist movement, alternating sides for 40 seconds\nAdded Challenge: Instead of twisting, perform jump-switch lunges.","Reverse Lunge + Twist (40 seconds)",{"_uid":688,"answer":689,"question":690,"component":670},"c1a38928-b04b-4f6a-8d1e-1eeacd2a934b","- Assume a tall, upright position\n- Stand next to your foam roller\n- Perform a tuck jump, laterally, over the foam roller\n- Try to touch your knees to your chest\n- For each jump focus on landing softly and quietly\n- Immediately upon landing perform a burpee\n- Continue jumping laterally side-to-side over the foam roller for the remaining 40 seconds\n\nModification: If you don’t feel comfortable clearing your foam roller, you can stand behind it and perform the lateral tuck jumps, using the roller as a guide. Alternatively, you can also step over the foam roller.","Tuck Jump + Burpee (40 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"3b7fb262-32da-4e7e-8452-150966557fcb","- Stand in a tall, upright position\n- Place your hands behind your head\n- Breathe slowly and in a controlled manner for 10-30 seconds, pausing between each inhalation and exhalation","Recovery (10-30 seconds)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":86,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":735,"content":736},"doc",[737,753,759,773,777,785,796,808,812,816,822,832,874,883,909,917,922,927,937,987,995,999,1004,1014,1052,1059,1063,1068,1078,1122,1129,1133,1138,1148,1193,1200,1204,1209,1219,1239,1244,1264],{"type":738,"content":739},"paragraph",[740,743,751],{"text":741,"type":742},"One of the best tools, and most affordable pieces of equipment you can invest in for your home gym is a foam roller. It’s not all punches and kicks for boxers and kickboxers. You need to let your body rest from intense training, and a quick and easy ","text",{"text":744,"type":742,"marks":745},"recovery day foam rolling workout",[746],{"type":747,"attrs":748},"link",{"href":749,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://youtu.be/zUu0zs9WeSg","_blank",{"text":752,"type":742}," is just the ticket.",{"type":738,"content":754},[755,757],{"text":756,"type":742},"But today FightCamp Trainer Aaron Swenson isn't walking you through the traditional foam rolling routine, but rather a 5 minute HIIT workout, using the foam roller to enhance the difficulty of each movement. Don't worry, there are modifications to make sure you understand the movements before going all out!",{"type":758},"hard_break",{"type":760,"attrs":761},"blok",{"id":762,"body":763},"60ffce8e-5bbf-4b12-adf5-6c9c17189fe9",[764],{"_uid":765,"link":766,"image":768,"title":770,"component":772},"i-eefc2de1-e297-4575-a531-b473f5b6db96",{"id":7,"url":767,"linktype":13,"fieldtype":14,"cached_url":767},"https://youtu.be/BXl1ywp_llw",{"id":769,"alt":770,"name":7,"focus":48,"title":770,"filename":771,"copyright":7,"fieldtype":50},3665985,"​​5 Exercises in 5 Minutes | Foam Roller Cardio Workout","https://a.storyblok.com/f/115220/1244x700/2bba40f22a/5-exercises-in-5-minutes-foam-roller-cardio-workout.png","image_video_link",{"type":738,"content":774},[775],{"text":776,"type":742},"Note: Any size foam roller will work for this routine, however a slightly shorter roller will be easier to use and move around with.",{"type":778,"attrs":779,"content":781},"heading",{"level":780},2,[782,784],{"text":783,"type":742},"Warm-Up (5 minutes)",{"type":758},{"type":760,"attrs":786},{"id":762,"body":787},[788],{"_uid":789,"image":790,"component":794,"copyright_details":795},"i-6fe91a66-0de9-4270-aebf-2b9707b646fb",{"id":791,"alt":792,"name":7,"focus":48,"title":792,"filename":793,"copyright":7,"fieldtype":50},3665969,"FightCamp Dynamic Warm-Ups","https://a.storyblok.com/f/115220/1380x700/1320118f6a/warm-up.png","content_image",[],{"type":738,"content":797},[798,800,806],{"text":799,"type":742},"Even though this is a simple and short foam roller workout, it is still beneficial to properly warm up to make sure you don’t injure yourself. Check out the ",{"text":801,"type":742,"marks":802},"FightCamp App",[803],{"type":747,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":807,"type":742}," for a quick 5-minute dynamic warm-up to get you loose!",{"type":778,"attrs":809,"content":810},{"level":780},[811],{"text":669,"type":742},{"type":738,"content":813},[814],{"text":815,"type":742},"After your warm-up, grab your foam roller and get started!",{"type":778,"attrs":817,"content":819},{"level":818},3,[820,821],{"text":674,"type":742},{"type":758},{"type":760,"attrs":823},{"id":762,"body":824},[825],{"_uid":826,"image":827,"component":794,"copyright_details":831},"i-a856ed41-41d1-4c0c-a1da-955610337cef",{"id":828,"alt":829,"name":7,"focus":48,"title":829,"filename":830,"copyright":7,"fieldtype":50},3665970,"High Plank + Leg Curl Ups with a Foam Roller","https://a.storyblok.com/f/115220/1380x700/8c883799b7/high_plank_leg_curl.png",[],{"type":833,"content":834},"bullet_list",[835,842,848,854,868],{"type":836,"content":837},"list_item",[838],{"type":738,"content":839},[840],{"text":841,"type":742},"Place the foam roller on the ground perpendicular to your body",{"type":836,"content":843},[844],{"type":738,"content":845},[846],{"text":847,"type":742},"Come into a high plank position",{"type":836,"content":849},[850],{"type":738,"content":851},[852],{"text":853,"type":742},"Carefully place your legs on top of the foam roller, mid-shin ",{"type":836,"content":855},[856,860],{"type":738,"content":857},[858],{"text":859,"type":742},"Slowly “curl” your legs up towards your chest, performing a knee tuck then slowly extending your legs back to the full plank extension",{"type":833,"content":861},[862],{"type":836,"content":863},[864],{"type":738,"content":865},[866],{"text":867,"type":742},"As you curl your legs, the foam roller will naturally roll up and down along your shins",{"type":836,"content":869},[870],{"type":738,"content":871},[872],{"text":873,"type":742},"Repeat this movement for 40 seconds",{"type":738,"content":875},[876,881],{"text":877,"type":742,"marks":878},"Key Focus Points",[879],{"type":880},"bold",{"text":882,"type":742},":",{"type":833,"content":884},[885,891,897,903],{"type":836,"content":886},[887],{"type":738,"content":888},[889],{"text":890,"type":742},"Keep your hands underneath your shoulders",{"type":836,"content":892},[893],{"type":738,"content":894},[895],{"text":896,"type":742},"Maintain a slight tension in your triceps",{"type":836,"content":898},[899],{"type":738,"content":900},[901],{"text":902,"type":742},"Draw your belly button towards your spine to keep your core engaged",{"type":836,"content":904},[905],{"type":738,"content":906},[907],{"text":908,"type":742},"Keep your breath slow and controlled",{"type":738,"content":910},[911,915],{"text":912,"type":742,"marks":913},"Added Challenge",[914],{"type":880},{"text":916,"type":742},": Try and keep your legs straight throughout the roll outs performing a pike instead of a knee tuck.",{"type":778,"attrs":918,"content":919},{"level":818},[920],{"text":921,"type":742},"Rest (20 seconds)",{"type":778,"attrs":923,"content":924},{"level":818},[925,926],{"text":678,"type":742},{"type":758},{"type":760,"attrs":928},{"id":762,"body":929},[930],{"_uid":931,"image":932,"component":794,"copyright_details":936},"i-65c80a75-7e2f-4b2a-99d7-0686e97291e9",{"id":933,"alt":934,"name":7,"focus":48,"title":934,"filename":935,"copyright":7,"fieldtype":50},3665971,"Push-Up Pass with a Foam Roller","https://a.storyblok.com/f/115220/1380x700/9afa99a571/push-up_pass.png",[],{"type":833,"content":938},[939,945,951,957,969,975,981],{"type":836,"content":940},[941],{"type":738,"content":942},[943],{"text":944,"type":742},"Place the foam roller on the ground parallel to your body",{"type":836,"content":946},[947],{"type":738,"content":948},[949],{"text":950,"type":742},"Come into a high plank position with your feet slightly wider than shoulder-width for added stability and balance",{"type":836,"content":952},[953],{"type":738,"content":954},[955],{"text":956,"type":742},"Carefully balance and place your right hand on top of the foam roller",{"type":836,"content":958},[959],{"type":738,"content":960},[961,963],{"text":962,"type":742},"Perform a ",{"text":964,"type":742,"marks":965},"push-up",[966],{"type":747,"attrs":967},{"href":968,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/push-yourself-how-to-improve-your-push-ups/",{"type":836,"content":970},[971],{"type":738,"content":972},[973],{"text":974,"type":742},"Gently pass/roll the foam roller to your left hand and carefully balance on top of it",{"type":836,"content":976},[977],{"type":738,"content":978},[979],{"text":980,"type":742},"Perform another push-up",{"type":836,"content":982},[983],{"type":738,"content":984},[985],{"text":986,"type":742},"Repeat these steps for 40 seconds",{"type":738,"content":988},[989,993],{"text":990,"type":742,"marks":991},"Modification",[992],{"type":880},{"text":994,"type":742},": If regular push-ups are too difficult, you can perform knee push-ups until you build up enough strength.",{"type":778,"attrs":996,"content":997},{"level":818},[998],{"text":921,"type":742},{"type":778,"attrs":1000,"content":1001},{"level":818},[1002,1003],{"text":682,"type":742},{"type":758},{"type":760,"attrs":1005},{"id":762,"body":1006},[1007],{"_uid":1008,"image":1009,"component":794,"copyright_details":1013},"i-becceda9-b403-4a79-9d00-9d1e902b1c07",{"id":1010,"alt":1011,"name":7,"focus":48,"title":1011,"filename":1012,"copyright":7,"fieldtype":50},3665974,"Glute Bridges with a Foam Roller","https://a.storyblok.com/f/115220/1380x700/ece3819fd3/glute_bridge.png",[],{"type":833,"content":1015},[1016,1022,1028,1034,1040,1046],{"type":836,"content":1017},[1018],{"type":738,"content":1019},[1020],{"text":1021,"type":742},"Start by laying on your back on the ground, with your arms out to your sides for balance, feet flat on the floor, and your legs bent at a 90-degree angle",{"type":836,"content":1023},[1024],{"type":738,"content":1025},[1026],{"text":1027,"type":742},"Place the foam roller underneath your feet",{"type":836,"content":1029},[1030],{"type":738,"content":1031},[1032],{"text":1033,"type":742},"Perform a glute bridge raise by lifting your hips towards the sky, squeezing your glutes",{"type":836,"content":1035},[1036],{"type":738,"content":1037},[1038],{"text":1039,"type":742},"Hold for a second count",{"type":836,"content":1041},[1042],{"type":738,"content":1043},[1044],{"text":1045,"type":742},"Slowly lower your hips and glutes back down to the ground",{"type":836,"content":1047},[1048],{"type":738,"content":1049},[1050],{"text":1051,"type":742},"Repeat for 40 seconds",{"type":738,"content":1053},[1054,1057],{"text":912,"type":742,"marks":1055},[1056],{"type":880},{"text":1058,"type":742},": Perform single leg glute bridge raises for 20 seconds on each leg.",{"type":778,"attrs":1060,"content":1061},{"level":818},[1062],{"text":921,"type":742},{"type":778,"attrs":1064,"content":1065},{"level":818},[1066,1067],{"text":686,"type":742},{"type":758},{"type":760,"attrs":1069},{"id":762,"body":1070},[1071],{"_uid":1072,"image":1073,"component":794,"copyright_details":1077},"i-53708ac7-43c5-4ce4-97df-bdfbc1c2e3f3",{"id":1074,"alt":1075,"name":7,"focus":48,"title":1075,"filename":1076,"copyright":7,"fieldtype":50},3665975,"Reverse Lunge + Twists with a Foam Roller","https://a.storyblok.com/f/115220/1380x700/4baeadef82/reverse_lung_twist.png",[],{"type":833,"content":1079},[1080,1086,1092,1098,1104,1110,1116],{"type":836,"content":1081},[1082],{"type":738,"content":1083},[1084],{"text":1085,"type":742},"Assume a tall, upright position",{"type":836,"content":1087},[1088],{"type":738,"content":1089},[1090],{"text":1091,"type":742},"Hold the foam roller at the ends at chest height",{"type":836,"content":1093},[1094],{"type":738,"content":1095},[1096],{"text":1097,"type":742},"Perform a right leg reverse lunge by stepping backwards with your left leg and just touching your knee to the ground",{"type":836,"content":1099},[1100],{"type":738,"content":1101},[1102],{"text":1103,"type":742},"Briefly hold this position as you twist your upper body to your right and then back to center",{"type":836,"content":1105},[1106],{"type":738,"content":1107},[1108],{"text":1109,"type":742},"Step your left leg back to the starting position",{"type":836,"content":1111},[1112],{"type":738,"content":1113},[1114],{"text":1115,"type":742},"Repeat on the opposite side",{"type":836,"content":1117},[1118],{"type":738,"content":1119},[1120],{"text":1121,"type":742},"Continue this lunge and twist movement, alternating sides for 40 seconds",{"type":738,"content":1123},[1124,1127],{"text":912,"type":742,"marks":1125},[1126],{"type":880},{"text":1128,"type":742},": Instead of twisting, perform jump-switch lunges.",{"type":778,"attrs":1130,"content":1131},{"level":818},[1132],{"text":921,"type":742},{"type":778,"attrs":1134,"content":1135},{"level":818},[1136,1137],{"text":690,"type":742},{"type":758},{"type":760,"attrs":1139},{"id":762,"body":1140},[1141],{"_uid":1142,"image":1143,"component":794,"copyright_details":1147},"i-1b284558-6a02-430b-81c0-afab3d8eafd6",{"id":1144,"alt":1145,"name":7,"focus":48,"title":1145,"filename":1146,"copyright":7,"fieldtype":50},3665979,"Tuck Jump + Burpee with a Foam Roller","https://a.storyblok.com/f/115220/1380x700/5430b708e9/tuck_jump_burpee.png",[],{"type":833,"content":1149},[1150,1155,1161,1181,1187],{"type":836,"content":1151},[1152],{"type":738,"content":1153},[1154],{"text":1085,"type":742},{"type":836,"content":1156},[1157],{"type":738,"content":1158},[1159],{"text":1160,"type":742},"Stand next to your foam roller",{"type":836,"content":1162},[1163,1167],{"type":738,"content":1164},[1165],{"text":1166,"type":742},"Perform a tuck jump, laterally, over the foam roller",{"type":833,"content":1168},[1169,1175],{"type":836,"content":1170},[1171],{"type":738,"content":1172},[1173],{"text":1174,"type":742},"Try to touch your knees to your chest",{"type":836,"content":1176},[1177],{"type":738,"content":1178},[1179],{"text":1180,"type":742},"For each jump focus on landing softly and quietly",{"type":836,"content":1182},[1183],{"type":738,"content":1184},[1185],{"text":1186,"type":742},"Immediately upon landing perform a burpee",{"type":836,"content":1188},[1189],{"type":738,"content":1190},[1191],{"text":1192,"type":742},"Continue jumping laterally side-to-side over the foam roller for the remaining 40 seconds",{"type":738,"content":1194},[1195,1198],{"text":990,"type":742,"marks":1196},[1197],{"type":880},{"text":1199,"type":742},": If you don’t feel comfortable clearing your foam roller, you can stand behind it and perform the lateral tuck jumps, using the roller as a guide. Alternatively, you can also step over the foam roller.",{"type":778,"attrs":1201,"content":1202},{"level":818},[1203],{"text":921,"type":742},{"type":778,"attrs":1205,"content":1206},{"level":818},[1207,1208],{"text":694,"type":742},{"type":758},{"type":760,"attrs":1210},{"id":762,"body":1211},[1212],{"_uid":1213,"image":1214,"component":794,"copyright_details":1218},"i-0ab8aa66-be10-4909-b817-6d5ddd9bdd4b",{"id":1215,"alt":1216,"name":7,"focus":48,"title":1216,"filename":1217,"copyright":7,"fieldtype":50},3665982,"Foam Roller Workout Recovery","https://a.storyblok.com/f/115220/1380x700/abea4c9d66/recovery.png",[],{"type":833,"content":1220},[1221,1227,1233],{"type":836,"content":1222},[1223],{"type":738,"content":1224},[1225],{"text":1226,"type":742},"Stand in a tall, upright position",{"type":836,"content":1228},[1229],{"type":738,"content":1230},[1231],{"text":1232,"type":742},"Place your hands behind your head",{"type":836,"content":1234},[1235],{"type":738,"content":1236},[1237],{"text":1238,"type":742},"Breathe slowly and in a controlled manner for 10-30 seconds, pausing between each inhalation and exhalation",{"type":778,"attrs":1240,"content":1241},{"level":780},[1242],{"text":1243,"type":742},"Keep On Rollin'",{"type":738,"content":1245},[1246,1248,1254,1256,1262],{"text":1247,"type":742},"And that’s it–a quick 5-minute workout using a ",{"text":1249,"type":742,"marks":1250},"foam roller",[1251],{"type":747,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://youtu.be/1sT1xvj92eg",{"text":1255,"type":742},". The foam roller is a simple piece of ",{"text":1257,"type":742,"marks":1258},"equipment",[1259],{"type":747,"attrs":1260},{"href":1261,"uuid":48,"anchor":48,"target":750,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories",{"text":1263,"type":742}," that you can use to warm-up, workout, and recover, wherever you are! ",{"type":738,"content":1265},[1266,1268,1272],{"text":1267,"type":742},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":801,"type":742,"marks":1269},[1270],{"type":747,"attrs":1271},{"href":805,"uuid":48,"anchor":48,"target":750,"linktype":13},{"text":1273,"type":742}," and train with real fighters from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1275,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1280,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1276,"component":118,"meta_info":1277,"meta_title":7,"block_image":1278,"cover_image":1279,"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},[],[],"2022-03-01 00:00","article",{"_uid":1285,"title":657,"plugin":43,"description":1286},"5f48d0f1-03c0-42cd-98d3-3010110732e9","Foam rollers are an essential piece of fitness equipment that can be a paired with cardio training exercises to help you break a sweat and feel an extra burn.",{"id":1288,"alt":657,"name":7,"focus":48,"title":657,"filename":1289,"copyright":7,"fieldtype":50},3665991,"https://a.storyblok.com/f/115220/2400x990/033ce4c6de/5-minute-cardio-workout-using-a-foam-roller.png",[],"5-minute-cardio-workout-using-a-foam-roller","blogs/5-minute-cardio-workout-using-a-foam-roller",-3520,[1295],"featured",60887917,"f9639c5d-4f9e-4eeb-9df9-6572370ce6e9","2022-03-01T02:10:00.000Z","training/{{story.slug}}",[],["Reactive",1302],[1303,1487,1766,1939,2180,2403],{"name":1304,"created_at":1305,"published_at":1306,"updated_at":1307,"id":1308,"uuid":1309,"content":1310,"slug":1481,"full_slug":1482,"sort_by_date":48,"position":1483,"tag_list":1484,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":1485,"first_published_at":1306,"release_id":48,"lang":60,"path":1299,"alternates":1486,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1311,"faqs":1312,"title":1304,"topic":1321,"author":1336,"content":1337,"category":1462,"schedule":1470,"component":1283,"meta_info":1471,"cover_image":1475,"description":1479,"contributors":1480},"c6387572-343f-40bf-8172-852035367c90",[1313,1317],{"_uid":1314,"answer":1315,"question":1316,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1318,"answer":1319,"question":1320,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1322,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1334,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1335,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1323,"component":39,"meta_info":1331,"block_image":1332,"cover_image":1333,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1324,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1329,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1330,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1325,"component":118,"meta_info":1326,"meta_title":7,"block_image":1327,"cover_image":1328,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1338},[1339,1344,1347,1352,1357,1361,1366,1370,1375,1388,1393,1406,1411,1415,1420,1431,1436,1440,1445,1458],{"type":778,"attrs":1340,"content":1341},{"level":780},[1342],{"text":1343,"type":742},"Boxing Gym Culture",{"type":738,"content":1345},[1346],{"text":1319,"type":742},{"type":778,"attrs":1348,"content":1349},{"level":780},[1350],{"text":1351,"type":742},"What Are the Basic Boxing Gym Rules? ",{"type":778,"attrs":1353,"content":1354},{"level":818},[1355],{"text":1356,"type":742},"Yes Coach, No Coach",{"type":738,"content":1358},[1359],{"text":1360,"type":742},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":778,"attrs":1362,"content":1363},{"level":818},[1364],{"text":1365,"type":742},"Sharing is Caring",{"type":738,"content":1367},[1368],{"text":1369,"type":742},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":778,"attrs":1371,"content":1372},{"level":818},[1373],{"text":1374,"type":742},"Keep it Clean",{"type":738,"content":1376},[1377,1379,1386],{"text":1378,"type":742},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1380,"type":742,"marks":1381},"clean it off.",[1382],{"type":747,"attrs":1383},{"href":1384,"uuid":48,"anchor":48,"custom":1385,"target":750,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1387,"type":742}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":778,"attrs":1389,"content":1390},{"level":818},[1391],{"text":1392,"type":742},"No Killers in Sparring",{"type":738,"content":1394},[1395,1397,1404],{"text":1396,"type":742},"In most boxing gym workouts you will find yourself ",{"text":1398,"type":742,"marks":1399},"sparring",[1400],{"type":747,"attrs":1401},{"href":1402,"uuid":48,"anchor":48,"custom":1403,"target":750,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1405,"type":742},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":778,"attrs":1407,"content":1408},{"level":818},[1409],{"text":1410,"type":742},"Don’t Dump Your Weights",{"type":738,"content":1412},[1413],{"text":1414,"type":742},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":778,"attrs":1416,"content":1417},{"level":818},[1418],{"text":1419,"type":742},"Leave the Weightcut Fighter Alone",{"type":738,"content":1421},[1422,1424,1429],{"text":1423,"type":742},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1425,"type":742,"marks":1426},"leave them alone.",[1427],{"type":1428},"italic",{"text":1430,"type":742}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":778,"attrs":1432,"content":1433},{"level":818},[1434],{"text":1435,"type":742},"The Golden Rule",{"type":738,"content":1437},[1438],{"text":1439,"type":742},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":778,"attrs":1441,"content":1442},{"level":780},[1443],{"text":1444,"type":742},"Train Like a Fighter",{"type":738,"content":1446},[1447,1449,1456],{"text":1448,"type":742},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1450,"type":742,"marks":1451},"FightCamp",[1452],{"type":747,"attrs":1453},{"href":1454,"uuid":48,"anchor":48,"custom":1455,"target":750,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1457,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":738,"content":1459},[1460],{"text":1461,"type":742},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1463,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1468,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1469,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1464,"component":118,"meta_info":1465,"meta_title":7,"block_image":1466,"cover_image":1467,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1472,"title":1473,"plugin":43,"description":1474},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1476,"alt":1477,"name":7,"focus":7,"title":1477,"filename":1478,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1295],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1488,"created_at":1489,"published_at":1490,"updated_at":1491,"id":1492,"uuid":1493,"content":1494,"slug":1760,"full_slug":1761,"sort_by_date":48,"position":1762,"tag_list":1763,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":1764,"first_published_at":1490,"release_id":48,"lang":60,"path":1299,"alternates":1765,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1495,"faqs":1496,"title":1488,"topic":1517,"author":1336,"content":1532,"category":1741,"schedule":1749,"component":1283,"meta_info":1750,"cover_image":1754,"description":1758,"contributors":1759},"21563324-6383-4226-86da-b9779cd26bde",[1497,1501,1505,1509,1513],{"_uid":1498,"answer":1499,"question":1500,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1502,"answer":1503,"question":1504,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1506,"answer":1507,"question":1508,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1510,"answer":1511,"question":1512,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1514,"answer":1515,"question":1516,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1518,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1530,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1531,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1519,"component":39,"meta_info":1527,"block_image":1528,"cover_image":1529,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1520,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1525,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1526,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1521,"component":118,"meta_info":1522,"meta_title":7,"block_image":1523,"cover_image":1524,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":1533},[1534,1547,1560,1565,1569,1603,1608,1612,1626,1652,1657,1661,1697,1714,1719,1723,1727,1737],{"type":738,"content":1535},[1536,1538,1545],{"text":1537,"type":742},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1539,"type":742,"marks":1540},"close-range",[1541],{"type":747,"attrs":1542},{"href":1543,"uuid":48,"anchor":48,"custom":1544,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1546,"type":742}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":760,"attrs":1548},{"id":1549,"body":1550},"52fa91c7-90bf-43d9-8857-79752817914b",[1551],{"url":1552,"_uid":1554,"image":1555,"component":794,"copyright_details":1559},{"id":7,"url":7,"linktype":1553,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1556,"alt":1557,"name":7,"focus":48,"title":1557,"filename":1558,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":778,"attrs":1561,"content":1562},{"level":780},[1563],{"text":1564,"type":742},"Rolling Punch Drill",{"type":738,"content":1566},[1567],{"text":1568,"type":742},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":833,"content":1570},[1571,1577,1583,1589],{"type":836,"content":1572},[1573],{"type":738,"content":1574},[1575],{"text":1576,"type":742},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":836,"content":1578},[1579],{"type":738,"content":1580},[1581],{"text":1582,"type":742},"Bend your knees until your thigh muscles are supporting your weight",{"type":836,"content":1584},[1585],{"type":738,"content":1586},[1587],{"text":1588,"type":742},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":836,"content":1590},[1591,1595],{"type":738,"content":1592},[1593],{"text":1594,"type":742},"Develop a steady rhythm, and then start mixing punches in",{"type":833,"content":1596},[1597],{"type":836,"content":1598},[1599],{"type":738,"content":1600},[1601],{"text":1602,"type":742},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":778,"attrs":1604,"content":1605},{"level":780},[1606],{"text":1607,"type":742},"Danger Close Drill",{"type":738,"content":1609},[1610],{"text":1611,"type":742},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":833,"content":1613},[1614,1620],{"type":836,"content":1615},[1616],{"type":738,"content":1617},[1618],{"text":1619,"type":742},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":836,"content":1621},[1622],{"type":738,"content":1623},[1624],{"text":1625,"type":742},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":738,"content":1627},[1628,1632,1634,1641,1643,1650],{"text":1629,"type":742,"marks":1630},"Key focus:",[1631],{"type":880},{"text":1633,"type":742}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1635,"type":742,"marks":1636},"hooks",[1637],{"type":747,"attrs":1638},{"href":1639,"uuid":48,"anchor":48,"custom":1640,"target":750,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1642,"type":742}," and ",{"text":1644,"type":742,"marks":1645},"uppercuts",[1646],{"type":747,"attrs":1647},{"href":1648,"uuid":48,"anchor":48,"custom":1649,"target":750,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1651,"type":742},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":778,"attrs":1653,"content":1654},{"level":780},[1655],{"text":1656,"type":742},"Rolling Thunder Drill",{"type":738,"content":1658},[1659],{"text":1660,"type":742},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":833,"content":1662},[1663,1677,1691],{"type":836,"content":1664},[1665,1669],{"type":738,"content":1666},[1667],{"text":1668,"type":742},"On a heavy bag, set an interval of your choosing",{"type":833,"content":1670},[1671],{"type":836,"content":1672},[1673],{"type":738,"content":1674},[1675],{"text":1676,"type":742},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":836,"content":1678},[1679,1683],{"type":738,"content":1680},[1681],{"text":1682,"type":742},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":833,"content":1684},[1685],{"type":836,"content":1686},[1687],{"type":738,"content":1688},[1689],{"text":1690,"type":742},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":836,"content":1692},[1693],{"type":738,"content":1694},[1695],{"text":1696,"type":742},"Rest for 1 minute in between each round to recover",{"type":738,"content":1698},[1699,1703,1705,1712],{"text":1700,"type":742,"marks":1701},"Tip",[1702],{"type":880},{"text":1704,"type":742},": Maintaining a calm and ",{"text":1706,"type":742,"marks":1707},"steady breath",[1708],{"type":747,"attrs":1709},{"href":1710,"uuid":48,"anchor":48,"custom":1711,"target":750,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1713,"type":742}," will help you establish your rhythm.",{"type":778,"attrs":1715,"content":1716},{"level":780},[1717],{"text":1718,"type":742},"Better, Faster, Stronger",{"type":738,"content":1720},[1721],{"text":1722,"type":742},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":778,"attrs":1724,"content":1725},{"level":780},[1726],{"text":1444,"type":742},{"type":738,"content":1728},[1729,1730,1735],{"text":1448,"type":742},{"text":1450,"type":742,"marks":1731},[1732],{"type":747,"attrs":1733},{"href":805,"uuid":48,"anchor":48,"custom":1734,"target":750,"linktype":13},{},{"text":1736,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":738,"content":1738},[1739],{"text":1740,"type":742},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1742,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1747,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1748,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1743,"component":118,"meta_info":1744,"meta_title":7,"block_image":1745,"cover_image":1746,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1751,"title":1752,"plugin":43,"description":1753},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1755,"alt":1756,"name":7,"focus":48,"title":1756,"filename":1757,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1295],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1767,"created_at":1768,"published_at":1769,"updated_at":1770,"id":1771,"uuid":1772,"content":1773,"slug":1932,"full_slug":1933,"sort_by_date":48,"position":1934,"tag_list":1935,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":1936,"first_published_at":1937,"release_id":48,"lang":60,"path":1299,"alternates":1938,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1774,"faqs":1775,"title":1767,"topic":1792,"author":1336,"content":1807,"category":1914,"schedule":1922,"component":1283,"meta_info":1923,"cover_image":1927,"description":1930,"contributors":1931},"af46e437-bfbd-4a28-91a2-df5259454628",[1776,1780,1784,1788],{"_uid":1777,"answer":1778,"question":1779,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1781,"answer":1782,"question":1783,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1785,"answer":1786,"question":1787,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1789,"answer":1790,"question":1791,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1793,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1805,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1806,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1794,"component":39,"meta_info":1802,"block_image":1803,"cover_image":1804,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1795,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1800,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1801,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1796,"component":118,"meta_info":1797,"meta_title":7,"block_image":1798,"cover_image":1799,"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":735,"content":1808},[1809,1822,1827,1831,1836,1840,1854,1859,1872,1877,1881,1894,1898,1902,1911],{"type":738,"content":1810},[1811,1813,1820],{"text":1812,"type":742},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1814,"type":742,"marks":1815},"Strength training",[1816],{"type":747,"attrs":1817},{"href":1818,"uuid":48,"anchor":48,"custom":1819,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1821,"type":742}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":778,"attrs":1823,"content":1824},{"level":780},[1825],{"text":1826,"type":742},"Why do Boxers Train Their Neck?",{"type":738,"content":1828},[1829],{"text":1830,"type":742},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":778,"attrs":1832,"content":1833},{"level":780},[1834],{"text":1835,"type":742},"How do Boxers Strength Train Their Neck?",{"type":738,"content":1837},[1838],{"text":1839,"type":742},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":833,"content":1841},[1842,1848],{"type":836,"content":1843},[1844],{"type":738,"content":1845},[1846],{"text":1847,"type":742},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":836,"content":1849},[1850],{"type":738,"content":1851},[1852],{"text":1853,"type":742},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":778,"attrs":1855,"content":1856},{"level":780},[1857],{"text":1858,"type":742},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":738,"content":1860},[1861,1863,1870],{"text":1862,"type":742},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1864,"type":742,"marks":1865},"injury",[1866],{"type":747,"attrs":1867},{"href":1868,"uuid":48,"anchor":48,"custom":1869,"target":750,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1871,"type":742}," occurring.",{"type":778,"attrs":1873,"content":1874},{"level":780},[1875],{"text":1876,"type":742},"How Often Should Boxers Train Their Neck?",{"type":738,"content":1878},[1879],{"text":1880,"type":742},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":760,"attrs":1882},{"id":1883,"body":1884},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1885],{"_uid":1886,"text":1887,"image":1888,"author":1892,"component":1893},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1889,"alt":1890,"name":7,"focus":7,"title":1890,"filename":1891,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":738,"content":1895},[1896],{"text":1897,"type":742},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":778,"attrs":1899,"content":1900},{"level":780},[1901],{"text":1444,"type":742},{"type":738,"content":1903},[1904,1905,1910],{"text":1448,"type":742},{"text":1450,"type":742,"marks":1906},[1907],{"type":747,"attrs":1908},{"href":1454,"uuid":48,"anchor":48,"custom":1909,"target":750,"linktype":13},{},{"text":1457,"type":742},{"type":738,"content":1912},[1913],{"text":1461,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1915,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1920,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1921,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1916,"component":118,"meta_info":1917,"meta_title":7,"block_image":1918,"cover_image":1919,"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},[],[],"2023-01-31 00:00",{"_uid":1924,"title":1925,"plugin":43,"description":1926},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1928,"alt":1890,"name":7,"focus":7,"title":1890,"filename":1929,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1295],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1940,"created_at":1941,"published_at":1942,"updated_at":1943,"id":1944,"uuid":1945,"content":1946,"slug":2173,"full_slug":2174,"sort_by_date":48,"position":2175,"tag_list":2176,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":2177,"first_published_at":2178,"release_id":48,"lang":60,"path":1299,"alternates":2179,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1947,"faqs":1948,"title":1940,"topic":1957,"author":1972,"content":1973,"category":2154,"schedule":2162,"component":1283,"meta_info":2163,"cover_image":2167,"description":2171,"contributors":2172},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1949,1953],{"_uid":1950,"answer":1951,"question":1952,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1954,"answer":1955,"question":1956,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1958,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1970,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1971,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1959,"component":39,"meta_info":1967,"block_image":1968,"cover_image":1969,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1960,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1965,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1961,"component":118,"meta_info":1962,"meta_title":7,"block_image":1963,"cover_image":1964,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":1974},[1975,1980,1984,1989,1993,1998,2002,2028,2033,2037,2042,2046,2051,2055,2060,2073,2078,2091,2096,2100,2105,2109,2114,2118,2123,2127,2132,2136,2141],{"type":778,"attrs":1976,"content":1977},{"level":780},[1978],{"text":1979,"type":742},"Staying Safe While Exercising in the Cold",{"type":738,"content":1981},[1982],{"text":1983,"type":742},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":778,"attrs":1985,"content":1986},{"level":818},[1987],{"text":1988,"type":742},"Watch the Windchill",{"type":738,"content":1990},[1991],{"text":1992,"type":742},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":778,"attrs":1994,"content":1995},{"level":818},[1996],{"text":1997,"type":742},"Protect Your Extremities",{"type":738,"content":1999},[2000],{"text":2001,"type":742},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":833,"content":2003},[2004,2010,2016,2022],{"type":836,"content":2005},[2006],{"type":738,"content":2007},[2008],{"text":2009,"type":742},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":836,"content":2011},[2012],{"type":738,"content":2013},[2014],{"text":2015,"type":742},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":836,"content":2017},[2018],{"type":738,"content":2019},[2020],{"text":2021,"type":742},"Wear a hat or headband that covers your ears",{"type":836,"content":2023},[2024],{"type":738,"content":2025},[2026],{"text":2027,"type":742},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":778,"attrs":2029,"content":2030},{"level":818},[2031],{"text":2032,"type":742},"Wear Layers",{"type":738,"content":2034},[2035],{"text":2036,"type":742},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":778,"attrs":2038,"content":2039},{"level":818},[2040],{"text":2041,"type":742},"Don’t Forget Sunscreen",{"type":738,"content":2043},[2044],{"text":2045,"type":742},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":778,"attrs":2047,"content":2048},{"level":780},[2049],{"text":2050,"type":742},"Getting Motivated to Workout in the Cold ",{"type":738,"content":2052},[2053],{"text":2054,"type":742},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":778,"attrs":2056,"content":2057},{"level":818},[2058],{"text":2059,"type":742},"Invest in New Activewear",{"type":738,"content":2061},[2062,2064,2071],{"text":2063,"type":742},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2065,"type":742,"marks":2066},"new workout gear",[2067],{"type":747,"attrs":2068},{"href":2069,"uuid":48,"anchor":48,"custom":2070,"target":750,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2072,"type":742}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":778,"attrs":2074,"content":2075},{"level":818},[2076],{"text":2077,"type":742},"Find a Workout Buddy",{"type":738,"content":2079},[2080,2082,2089],{"text":2081,"type":742},"Accountability! Accountability! Accountability! Finding a ",{"text":2083,"type":742,"marks":2084},"workout buddy",[2085],{"type":747,"attrs":2086},{"href":2087,"uuid":48,"anchor":48,"custom":2088,"target":750,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2090,"type":742}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":778,"attrs":2092,"content":2093},{"level":818},[2094],{"text":2095,"type":742},"Benefits of Working Out in the Cold",{"type":738,"content":2097},[2098],{"text":2099,"type":742},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":778,"attrs":2101,"content":2102},{"level":818},[2103],{"text":2104,"type":742},"Combat Seasonal Affective Disorder",{"type":738,"content":2106},[2107],{"text":2108,"type":742},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":778,"attrs":2110,"content":2111},{"level":818},[2112],{"text":2113,"type":742},"Boost Your Immune System",{"type":738,"content":2115},[2116],{"text":2117,"type":742},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":778,"attrs":2119,"content":2120},{"level":818},[2121],{"text":2122,"type":742},"Diverse Training Options",{"type":738,"content":2124},[2125],{"text":2126,"type":742},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":778,"attrs":2128,"content":2129},{"level":818},[2130],{"text":2131,"type":742},"Burn More Calories",{"type":738,"content":2133},[2134],{"text":2135,"type":742},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":778,"attrs":2137,"content":2138},{"level":780},[2139],{"text":2140,"type":742},"Train Like a Fighter in the Cold",{"type":738,"content":2142},[2143,2145,2152],{"text":2144,"type":742},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1450,"type":742,"marks":2146},[2147,2150],{"type":747,"attrs":2148},{"href":1454,"uuid":48,"anchor":48,"custom":2149,"target":750,"linktype":13},{},{"type":2151},"underline",{"text":2153,"type":742}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2155,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2160,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2161,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2156,"component":118,"meta_info":2157,"meta_title":7,"block_image":2158,"cover_image":2159,"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},[],[],"2023-01-29 00:00",{"_uid":2164,"title":2165,"plugin":43,"description":2166},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2168,"alt":2169,"name":7,"focus":7,"title":2169,"filename":2170,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1295],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2181,"created_at":2182,"published_at":2183,"updated_at":2184,"id":2185,"uuid":2186,"content":2187,"slug":2396,"full_slug":2397,"sort_by_date":48,"position":2398,"tag_list":2399,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":2400,"first_published_at":2401,"release_id":48,"lang":60,"path":1299,"alternates":2402,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2188,"faqs":2189,"title":2181,"topic":2206,"author":716,"content":2221,"category":2381,"schedule":1749,"component":1283,"meta_info":2389,"cover_image":2392,"description":2391,"contributors":2395},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2190,2194,2198,2202],{"_uid":2191,"answer":2192,"question":2193,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2195,"answer":2196,"question":2197,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2199,"answer":2200,"question":2201,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2203,"answer":2204,"question":2205,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2207,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2219,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2220,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2208,"component":39,"meta_info":2216,"block_image":2217,"cover_image":2218,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2209,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2214,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2215,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2210,"component":118,"meta_info":2211,"meta_title":7,"block_image":2212,"cover_image":2213,"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},[],[],{"type":735,"content":2222},[2223,2235,2247,2252,2256,2266,2270,2275,2279,2283,2289,2299,2312,2317,2328,2331,2340,2341,2346,2359,2369,2378],{"type":738,"content":2224},[2225,2227,2233],{"text":2226,"type":742},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":711,"type":742,"marks":2228},[2229],{"type":747,"attrs":2230},{"href":2231,"uuid":48,"anchor":48,"custom":2232,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2234,"type":742}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":760,"attrs":2236},{"id":2237,"body":2238},"0a18151c-90cf-40c6-926a-b258a15847a9",[2239],{"_uid":2240,"link":2241,"image":2243,"title":2245,"component":772},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2242,"linktype":13,"fieldtype":14,"cached_url":2242},"https://youtu.be/oMc52QTWo1A",{"id":2244,"alt":2245,"name":7,"focus":48,"title":2245,"filename":2246,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":778,"attrs":2248,"content":2249},{"level":780},[2250],{"text":2251,"type":742},"The Rebellious Age",{"type":738,"content":2253},[2254],{"text":2255,"type":742},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":760,"attrs":2257},{"id":2237,"body":2258},[2259],{"url":2260,"_uid":2261,"image":2262,"component":794,"copyright_details":2265},{"id":7,"url":7,"linktype":1553,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2263,"alt":711,"name":7,"focus":48,"title":711,"filename":2264,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":738,"content":2267},[2268],{"text":2269,"type":742},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":778,"attrs":2271,"content":2272},{"level":780},[2273],{"text":2274,"type":742},"It’s Time To Spar",{"type":738,"content":2276},[2277],{"text":2278,"type":742},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":738,"content":2280},[2281],{"text":2282,"type":742},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":778,"attrs":2284,"content":2285},{"level":780},[2286,2288],{"text":2287,"type":742},"Humbling Experience and A New Life Path",{"type":758},{"type":760,"attrs":2290},{"id":2237,"body":2291},[2292],{"url":2293,"_uid":2294,"image":2295,"component":794,"copyright_details":2298},{"id":7,"url":7,"linktype":1553,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2296,"alt":711,"name":7,"focus":48,"title":711,"filename":2297,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":738,"content":2300},[2301,2303,2310],{"text":2302,"type":742},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2304,"type":742,"marks":2305},"body shot",[2306],{"type":747,"attrs":2307},{"href":2308,"uuid":48,"anchor":48,"custom":2309,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2311,"type":742}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":778,"attrs":2313,"content":2314},{"level":780},[2315,2316],{"text":2205,"type":742},{"type":758},{"type":760,"attrs":2318},{"id":2237,"body":2319},[2320],{"url":2321,"_uid":2322,"image":2323,"component":794,"copyright_details":2327},{"id":7,"url":7,"linktype":1553,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2324,"alt":2325,"name":7,"focus":48,"title":2325,"filename":2326,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":738,"content":2329},[2330],{"text":2204,"type":742},{"type":760,"attrs":2332},{"id":2333,"body":2334},"ce079800-7842-415f-8625-1c76bcc86c9f",[2335],{"_uid":2336,"text":2337,"image":2338,"author":2339,"component":1893},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer",{"type":738},{"type":778,"attrs":2342,"content":2343},{"level":780},[2344],{"text":2345,"type":742},"Inspirational FightCamp Trainers",{"type":738,"content":2347},[2348,2350,2357],{"text":2349,"type":742},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2351,"type":742,"marks":2352},"FightCamp Trainers",[2353],{"type":747,"attrs":2354},{"href":2355,"uuid":48,"anchor":48,"custom":2356,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2358,"type":742}," have you covered.",{"type":760,"attrs":2360},{"id":2237,"body":2361},[2362],{"url":2363,"_uid":2364,"image":2365,"component":794,"copyright_details":2368},{"id":7,"url":7,"linktype":1553,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2366,"alt":722,"name":7,"focus":48,"title":722,"filename":2367,"copyright":7,"fieldtype":50},4342659,"https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":738,"content":2370},[2371,2372,2377],{"text":1448,"type":742},{"text":1450,"type":742,"marks":2373},[2374],{"type":747,"attrs":2375},{"href":1454,"uuid":48,"anchor":48,"custom":2376,"target":750,"linktype":13},{},{"text":1736,"type":742},{"type":738,"content":2379},[2380],{"text":1740,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2382,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2387,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2388,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2383,"component":118,"meta_info":2384,"meta_title":7,"block_image":2385,"cover_image":2386,"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":2390,"title":2181,"plugin":43,"description":2391},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2393,"alt":2181,"name":7,"focus":48,"title":2181,"filename":2394,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1295],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2404,"created_at":2405,"published_at":2406,"updated_at":2407,"id":2408,"uuid":2409,"content":2410,"slug":2680,"full_slug":2681,"sort_by_date":48,"position":2682,"tag_list":2683,"is_startpage":9,"parent_id":1296,"meta_data":48,"group_id":2684,"first_published_at":2685,"release_id":48,"lang":60,"path":1299,"alternates":2686,"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":2411,"faqs":2412,"title":2404,"topic":2429,"author":1336,"content":2444,"category":2661,"schedule":2669,"component":1283,"meta_info":2670,"cover_image":2674,"description":2678,"contributors":2679},"0970fa5a-5687-49ba-9c33-b7285372264c",[2413,2417,2421,2425],{"_uid":2414,"answer":2415,"question":2416,"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":2418,"answer":2419,"question":2420,"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":2422,"answer":2423,"question":2424,"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":2426,"answer":2427,"question":2428,"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":2430,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2442,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2443,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2431,"component":39,"meta_info":2439,"block_image":2440,"cover_image":2441,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2432,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2437,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2438,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2433,"component":118,"meta_info":2434,"meta_title":7,"block_image":2435,"cover_image":2436,"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},[],[],{"type":735,"content":2445},[2446,2451,2470,2475,2480,2484,2516,2520,2525,2535,2555,2559,2564,2568,2594,2598,2624,2628,2633,2645,2649,2658],{"type":778,"attrs":2447,"content":2448},{"level":780},[2449],{"text":2450,"type":742},"How to Get Better Head Movement in Boxing",{"type":738,"content":2452},[2453,2455,2462,2464,2468],{"text":2454,"type":742},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2456,"type":742,"marks":2457},"movements",[2458],{"type":747,"attrs":2459},{"href":2460,"uuid":48,"anchor":48,"custom":2461,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2463,"type":742}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2465,"type":742,"marks":2466},"employ",[2467],{"type":1428},{"text":2469,"type":742}," 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":778,"attrs":2471,"content":2472},{"level":780},[2473],{"text":2474,"type":742},"3 Boxing Head Movement Drills",{"type":778,"attrs":2476,"content":2477},{"level":818},[2478],{"text":2479,"type":742},"The 5 Point Pivot Drill",{"type":738,"content":2481},[2482],{"text":2483,"type":742},"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":833,"content":2485},[2486,2492,2498,2504,2510],{"type":836,"content":2487},[2488],{"type":738,"content":2489},[2490],{"text":2491,"type":742},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":836,"content":2493},[2494],{"type":738,"content":2495},[2496],{"text":2497,"type":742},"Weave under to the other side (to avoid hooks)",{"type":836,"content":2499},[2500],{"type":738,"content":2501},[2502],{"text":2503,"type":742},"Pull back/sway (good for avoiding uppercuts)",{"type":836,"content":2505},[2506],{"type":738,"content":2507},[2508],{"text":2509,"type":742},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":836,"content":2511},[2512],{"type":738,"content":2513},[2514],{"text":2515,"type":742},"Throw a punch (it's important that defense and offense are fluid) ",{"type":738,"content":2517},[2518],{"text":2519,"type":742},"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":778,"attrs":2521,"content":2522},{"level":818},[2523],{"text":2524,"type":742},"Frame and Shoot Drill",{"type":738,"content":2526},[2527,2529,2533],{"text":2528,"type":742},"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":2530,"type":742,"marks":2531},"will",[2532],{"type":1428},{"text":2534,"type":742}," 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":833,"content":2536},[2537,2543,2549],{"type":836,"content":2538},[2539],{"type":738,"content":2540},[2541],{"text":2542,"type":742},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":836,"content":2544},[2545],{"type":738,"content":2546},[2547],{"text":2548,"type":742},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":836,"content":2550},[2551],{"type":738,"content":2552},[2553],{"text":2554,"type":742},"Once you know what feels best, throw a punch from that position. ",{"type":738,"content":2556},[2557],{"text":2558,"type":742},"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":778,"attrs":2560,"content":2561},{"level":818},[2562],{"text":2563,"type":742},"The Line Drill",{"type":738,"content":2565},[2566],{"text":2567,"type":742},"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":833,"content":2569},[2570,2576,2582,2588],{"type":836,"content":2571},[2572],{"type":738,"content":2573},[2574],{"text":2575,"type":742},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":836,"content":2577},[2578],{"type":738,"content":2579},[2580],{"text":2581,"type":742}," 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":836,"content":2583},[2584],{"type":738,"content":2585},[2586],{"text":2587,"type":742},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":836,"content":2589},[2590],{"type":738,"content":2591},[2592],{"text":2593,"type":742},"Repeat step 1",{"type":738,"content":2595},[2596],{"text":2597,"type":742},"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":833,"content":2599},[2600,2606,2612,2618],{"type":836,"content":2601},[2602],{"type":738,"content":2603},[2604],{"text":2605,"type":742},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":836,"content":2607},[2608],{"type":738,"content":2609},[2610],{"text":2611,"type":742},"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":836,"content":2613},[2614],{"type":738,"content":2615},[2616],{"text":2617,"type":742},"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":836,"content":2619},[2620],{"type":738,"content":2621},[2622],{"text":2623,"type":742},"Return to neutral and repeat the sequence",{"type":738,"content":2625},[2626],{"text":2627,"type":742},"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":778,"attrs":2629,"content":2630},{"level":780},[2631],{"text":2632,"type":742},"Keep Your Head Moving",{"type":738,"content":2634},[2635,2637,2643],{"text":2636,"type":742},"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":2456,"type":742,"marks":2638},[2639],{"type":747,"attrs":2640},{"href":2641,"uuid":48,"anchor":48,"custom":2642,"target":750,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2644,"type":742}," 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":778,"attrs":2646,"content":2647},{"level":780},[2648],{"text":1444,"type":742},{"type":738,"content":2650},[2651,2652,2657],{"text":1448,"type":742},{"text":1450,"type":742,"marks":2653},[2654],{"type":747,"attrs":2655},{"href":1454,"uuid":48,"anchor":48,"custom":2656,"target":750,"linktype":13},{},{"text":1736,"type":742},{"type":738,"content":2659},[2660],{"text":1461,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2662,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2667,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2668,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2663,"component":118,"meta_info":2664,"meta_title":7,"block_image":2665,"cover_image":2666,"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":2671,"title":2672,"plugin":43,"description":2673},"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":2675,"alt":2676,"name":7,"focus":7,"title":2676,"filename":2677,"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,[1295],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1283,"created_at":2688,"published_at":2689,"updated_at":2690,"id":2691,"uuid":2692,"content":2693,"slug":1283,"full_slug":2714,"sort_by_date":48,"position":446,"tag_list":2715,"is_startpage":9,"parent_id":2716,"meta_data":48,"group_id":2717,"first_published_at":2718,"release_id":48,"lang":60,"path":7,"alternates":2719,"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":2694,"component":2695,"meta_info":2696,"custom_content_list":2698},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2697,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2699,2704,2709],{"_uid":2700,"label":2701,"value":2702,"dev_id":2703,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2705,"label":2706,"value":2707,"dev_id":2708,"component":742},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2710,"label":2711,"value":2712,"dev_id":2713,"component":742},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892828469]