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Grad school is no joke. Whether you’re getting an MBA or a PhD, graduate school is an ultra-demanding academic experience that can take a toll on your mind and your body. Maintaining your physical and mental health is crucial in instances of high pressure. At FightCamp, we’re on a mission to help busy individuals such as graduate students find fun and effective ways to take care of themselves inside and out.\n\nHere are 5 ways training with FightCamp’s at-home boxing equipment and app can make a big difference in your well-being during grad school.","Are boxing and kickboxing good workouts for grad students?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"871b5e18-e8dd-4a34-93fc-fa019ce2b6f1","Here are five (5) reasons that grad students should start boxing and kickboxing:\n1. Work Out On Your Schedule\n2. Improve Your Overall Health\n3. Get Stronger With The Supportive FightCamp Community\n4. Relieve Stress\n5. Improve Sleep Quality\n","Why should grad students start boxing and kickboxing?",{"_uid":676,"answer":677,"question":678,"component":670},"7cc143d3-d052-4c82-a9aa-b1a39282aeee","If there’s one thing grad students are always running short on, it’s time. We would all love to dedicate a full hour or two to our health and fitness each day, but between classes, assistantships, studying, and jobs, that’s not always a realistic goal.\n\nThe best exercise routine for people with busy academic and professional schedules is a quick, efficient, and convenient one. With workouts ranging from 8-minute abs to 15-minute boxing workouts and 4-round workouts and beyond, FightCamp empowers you to make the most out of the time you have. Each professional trainer-led boxing and kickboxing workout is a high-intensity cardio workout that puts your body in both an aerobic and anaerobic state, helping you burn more calories and increase muscle strength.\n\nIf your only free time is at 5am before the rest of the world wakes up, you can queue up your FightCamp workout! Want to work out at midnight? The bag is there!","1. Work Out On Your Schedule",{"_uid":680,"answer":681,"question":682,"component":670},"a76ad4ac-ac52-4b67-96d4-e36df1a6d069","Grad school can be an extremely sedentary endeavor. We spend prolonged periods of time sitting hunched over our desks to read, write, and study. When we’re short on time, we skip meals or eat the cheapest, fastest take-out we can get. Sleep and exercise fall to the bottom of our to-do list. In short: it’s all too easy to put our studies before our bodies and fall into unhealthy patterns.\n\nThe irony, of course, is that exercise is proven to support strong brain function. (We are academics! We need brain power!) So even though it’s hard to fit it in, finding time for regular workouts – no matter how short or long – during grad school is essential for our academic performance and our overall well-being.\n\nAdditionally, countless studies have shown that physical exercise markedly improves mental health and overall wellbeing. Boxing 2-3 times a week with FightCamp will benefit your health in multiple ways. Yes, you’ll probably notice that you feel stronger and look more toned (a sweet perk), but boxing will also make a huge difference in your ability to fall asleep and stay asleep, help you feel more energized during the day, and improve your ability to focus deeply and think clearly. We’re not telling you to give up your morning (and afternoon) coffee — we’re just saying that with FightCamp, you might not even need it!","2. Improve Your Overall Health",{"_uid":684,"answer":685,"question":686,"component":670},"64021b8d-bd27-4694-80db-9a6015fb352c","Starting or restarting a boxing routine during grad school can be daunting. You have so much going on — how will you push yourself to stay accountable? That’s where the FightCamp Community comes in!\n\nFirst of all, the FightCamp trainers are way too much fun. As you explore the FightCamp app, you can choose whatever workout you’re in the mood for, each led by a dynamic and motivating trainer.\n\nPlus, our trainers are super engaged and responsive on social media, and you can use the FightCamp app to connect with trainers and other members of the FightCamp fam and support each other through friendly competition, encouragement, and stats sharing. Our innovative Punch Trackers count your punches, and you’ll be surprised how quickly you become determined to out-punch your own personal record! You can track your energy output, punch count, and overall progress in the FightCamp app. The feeling of getting even just a little bit stronger, faster, and better every day is so addicting, and we could all use that extra boost of confidence that comes from crushing a boxing workout!","3. Get Stronger With The Supportive FightCamp Community",{"_uid":688,"answer":689,"question":690,"component":670},"edf8a798-9b34-4840-ba13-e151cc60d40f","We’ve all had days in grad school where we’ve really just wanted to punch something. Between papers, exams, internships, and research, the amount of stress grad students deal with on a daily basis can be a lot, to say the least. In our opinion, boxing is one of the best forms of exercise to mitigate and alleviate the chronic stress that comes with grad school and help manage feelings of anxiety.\n\nFightCamp’s at-home boxing workouts are perfect for getting all your aggression out in a healthy and constructive way. There truly is nothing like delivering a brutal combination of punches and kicks to a punching bag to make you feel like you can handle anything! When you box, the whole world fades away, and it’s only you versus the bag. For 25-35 minutes, nothing else exists. If you’re really in the zone, you can stack your workouts or add on an ab workout after your 8 rounds on the bag. And when you’ve finished your workout, you know you’ve crushed the hardest part of your day.","4. Relieve Stress",{"_uid":692,"answer":693,"question":694,"component":670},"b1893d87-081f-4b73-af46-a934ff8812a7","The stereotype of grad students as academic zombies surviving on minuscule amounts of sleep has some basis in reality. Grad school is a huge time commitment, and if we’re also balancing a job, assistantship, and family, the demands on our time are even greater. All too often, sleep is the first necessity to be sacrificed. So we want to make sure that the sleep we do get is recharging our bodies and minds as much as possible. Regular high-intensity cardiovascular exercise like boxing training (even just 25 minutes, 3 times a week) can markedly improve our quality of sleep. The repetitive motions of punches help clear our minds and prepare our brains for sleep, while the physical exertion of a boxing workout helps our bodies fall asleep faster when we hit the pillow.","5. Improve Sleep Quality",{"_uid":696,"answer":697,"question":698,"component":670},"eb74f616-7d12-48de-a64c-f56c591b828d","Establishing and sticking to a healthy boxing routine is about making small changes that fit into your life, NOT making big changes in your life to fit an unrealistic fitness goal. FightCamp’s convenient and efficient at-home boxing workouts are designed to help busy people build manageable blocks of physical exercise time into their day. Boxing as a grad student will help you fuel your mind and muscles to crush every day of your degree program!\n\nMake a healthy change and live your best grad school life with a FightCamp training package. Check out the FightCamp equipment and at-home exercise program on our website, and find full-length boxing and kickboxing workouts on our FightCamp Blog and YouTube Channel.","How can I make boxing workouts part of my life?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":700,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":731,"full_slug":732,"sort_by_date":48,"position":392,"tag_list":733,"is_startpage":9,"parent_id":734,"meta_data":48,"group_id":735,"first_published_at":736,"release_id":48,"lang":60,"path":48,"alternates":737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Emma Comery","2021-09-10T15:40:29.758Z","2022-02-08T23:26:31.640Z","2022-02-08T23:26:31.662Z",71000024,"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":728,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":729,"social_link_instagram":730,"social_link_pinterest":7},"Emma Comery is a freelance writer, working toward her MFA in Nonfiction at Old Dominion University. She fell in love with Thai Boxing during the pandemic, and regularly trains at her local UFC gym.","ce2c0375-a079-4217-9250-9e04c55ef923",{"id":725,"alt":715,"name":715,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},3804744,"https://a.storyblok.com/f/115220/350x350/beef099ac7/emma_comery.png","author","https://www.etcwrites.com","https://linkedin.com/in/emmacomery","https://www.instagram.com/etc.writes","emma-comery","authors/emma-comery",[],65634443,"b47daeba-01bd-4385-927c-c2b60e9b9906","2021-10-20T17:21:32.667Z",[],{"type":739,"content":740},"doc",[741,757,779,792,799,804,808,852,856,860,864,868,888,892,904,908,920,924,928,948,952,955,960,973,982,987,1007],{"type":742,"content":743},"paragraph",[744,747,755],{"text":745,"type":746},"Grad school is no joke. Whether you’re getting an MBA or a PhD, graduate school is an ultra-demanding academic experience that can take a toll on your mind and your body. Maintaining your physical and ","text",{"text":748,"type":746,"marks":749},"mental health",[750],{"type":751,"attrs":752},"link",{"href":753,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health","_blank",{"text":756,"type":746}," is crucial in instances of high pressure. At FightCamp, we’re on a mission to help busy individuals such as graduate students find fun and effective ways to take care of themselves inside and out.",{"type":742,"content":758},[759,761,767,769,775,777],{"text":760,"type":746},"Here are 5 ways training with FightCamp’s ",{"text":762,"type":746,"marks":763},"at-home boxing equipment",[764],{"type":751,"attrs":765},{"href":766,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-equipment-do-you-need-to-start-boxing",{"text":768,"type":746}," and free ",{"text":770,"type":746,"marks":771},"app",[772],{"type":751,"attrs":773},{"href":774,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":776,"type":746}," can make a big difference in your well-being during grad school.",{"type":778},"hard_break",{"type":780,"attrs":781},"blok",{"id":782,"body":783},"eed64c31-46ac-4c22-b42d-c5ef12798358",[784],{"_uid":785,"image":786,"component":790,"copyright_details":791},"i-f126880c-6cd9-4d41-95cb-ce5c9a59ca14",{"id":787,"alt":788,"name":7,"focus":48,"title":788,"filename":789,"copyright":7,"fieldtype":50},3764809,"FightCamp At-Home Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/c452e01f54/fightcamp_at-home_boxing.png","content_image",[],{"type":793,"attrs":794,"content":796},"heading",{"level":795},2,[797],{"text":798,"type":746},"5 Reasons Why FightCamp Is Perfect For Grad Students",{"type":793,"attrs":800,"content":802},{"level":801},3,[803],{"text":678,"type":746},{"type":742,"content":805},[806],{"text":807,"type":746},"If there’s one thing grad students are always running short on, it’s time. We would all love to dedicate a full hour or two to our health and fitness each day, but between classes, assistantships, studying, and jobs, that’s not always a realistic goal.",{"type":742,"content":809},[810,812,818,820,826,828,834,836,842,844,850],{"text":811,"type":746},"The best exercise routine for people with busy academic and professional schedules is a quick, efficient, and convenient one. With workouts ranging from ",{"text":813,"type":746,"marks":814},"8-minute abs",[815],{"type":751,"attrs":816},{"href":817,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/quick-8-minute-at-home-ab-routine-for-a-shredded-core",{"text":819,"type":746}," to ",{"text":821,"type":746,"marks":822},"15-minute boxing workouts",[823],{"type":751,"attrs":824},{"href":825,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://joinfightcamp.com/workouts/basic-boxing-15-minute-home-workout-472/",{"text":827,"type":746}," and ",{"text":829,"type":746,"marks":830},"4-round workouts",[831],{"type":751,"attrs":832},{"href":833,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://www.youtube.com/watch?v=-xo7aIjHTHw&ab_channel=FightCamp",{"text":835,"type":746}," and beyond, FightCamp empowers you to make the most out of the time you have. Each professional trainer-led boxing and kickboxing workout is a ",{"text":837,"type":746,"marks":838},"high-intensity cardio workout",[839],{"type":751,"attrs":840},{"href":841,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/hiit-get-in-shape-with-a-10-minute-daily-workout/",{"text":843,"type":746}," that puts your body in both an aerobic and anaerobic state, helping you ",{"text":845,"type":746,"marks":846},"burn more calories and increase muscle strength",[847],{"type":751,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":851,"type":746},".",{"type":742,"content":853},[854],{"text":855,"type":746},"If your only free time is at 5am before the rest of the world wakes up, you can queue up your FightCamp workout! Want to work out at midnight? The bag is there!",{"type":793,"attrs":857,"content":858},{"level":801},[859],{"text":682,"type":746},{"type":742,"content":861},[862],{"text":863,"type":746},"Grad school can be an extremely sedentary endeavor. We spend prolonged periods of time sitting hunched over our desks to read, write, and study. When we’re short on time, we skip meals or eat the cheapest, fastest take-out we can get. Sleep and exercise fall to the bottom of our to-do list. In short: it’s all too easy to put our studies before our bodies and fall into unhealthy patterns.",{"type":742,"content":865},[866],{"text":867,"type":746},"The irony, of course, is that exercise is proven to support strong brain function. (We are academics! We need brain power!) So even though it’s hard to fit it in, finding time for regular workouts – no matter how short or long – during grad school is essential for our academic performance and our overall well-being.",{"type":742,"content":869},[870,872,878,880,886],{"text":871,"type":746},"Additionally, countless studies have shown that physical exercise markedly improves mental health and overall wellbeing. Boxing 2-3 times a week with FightCamp will ",{"text":873,"type":746,"marks":874},"benefit your health in multiple ways",[875],{"type":751,"attrs":876},{"href":877,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":879,"type":746},". Yes, you’ll probably notice that you feel stronger and look more toned (a sweet perk), but boxing will also make a huge difference in your ability to fall asleep and stay asleep, help you feel more energized during the day, and ",{"text":881,"type":746,"marks":882},"improve your ability to focus deeply and think clearly",[883],{"type":751,"attrs":884},{"href":885,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":887,"type":746},". We’re not telling you to give up your morning (and afternoon) coffee — we’re just saying that with FightCamp, you might not even need it!",{"type":793,"attrs":889,"content":890},{"level":801},[891],{"text":686,"type":746},{"type":742,"content":893},[894,896,902],{"text":895,"type":746},"Starting or restarting a boxing routine during grad school can be daunting. You have so much going on — how will you push yourself to stay accountable? That’s where the ",{"text":897,"type":746,"marks":898},"FightCamp Community",[899],{"type":751,"attrs":900},{"href":901,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://www.facebook.com/groups/542530602799015",{"text":903,"type":746}," comes in!",{"type":742,"content":905},[906],{"text":907,"type":746},"First of all, the FightCamp trainers are way too much fun. As you explore the FightCamp app, you can choose whatever workout you’re in the mood for, each led by a dynamic and motivating trainer.",{"type":742,"content":909},[910,912,918],{"text":911,"type":746},"Plus, our ",{"text":913,"type":746,"marks":914},"trainers",[915],{"type":751,"attrs":916},{"href":917,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers/",{"text":919,"type":746}," are super engaged and responsive on social media, and you can use the FightCamp app to connect with trainers and other members of the FightCamp fam and support each other through friendly competition, encouragement, and stats sharing. Our innovative Punch Trackers count your punches, and you’ll be surprised how quickly you become determined to out-punch your own personal record! You can track your energy output, punch count, and overall progress in the FightCamp app. The feeling of getting even just a little bit stronger, faster, and better every day is so addicting, and we could all use that extra boost of confidence that comes from crushing a boxing workout!",{"type":793,"attrs":921,"content":922},{"level":801},[923],{"text":690,"type":746},{"type":742,"content":925},[926],{"text":927,"type":746},"We’ve all had days in grad school where we’ve really just wanted to punch something. Between papers, exams, internships, and research, the amount of stress grad students deal with on a daily basis can be a lot, to say the least. In our opinion, boxing is one of the best forms of exercise to mitigate and alleviate the chronic stress that comes with grad school and help manage feelings of anxiety.",{"type":742,"content":929},[930,932,938,940,946],{"text":931,"type":746},"FightCamp’s at-home boxing workouts are perfect for getting all your aggression out in a healthy and constructive way. There truly is nothing like delivering a brutal combination of punches and kicks to a punching bag to make you feel like you can handle anything! When you box, the whole world fades away, and it’s only you versus the bag. For 25-35 minutes, nothing else exists. If you’re really ",{"text":933,"type":746,"marks":934},"in the zone",[935],{"type":751,"attrs":936},{"href":937,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/wellness/inside-a-boxer-s-mind-how-to-stay-in-the-zone-in-a-fight/",{"text":939,"type":746},", you can ",{"text":941,"type":746,"marks":942},"stack your workouts",[943],{"type":751,"attrs":944},{"href":945,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/for-members/fightcamp-releases-new-stacked-workouts-feature/",{"text":947,"type":746}," or add on an ab workout after your 8 rounds on the bag. And when you’ve finished your workout, you know you’ve crushed the hardest part of your day.",{"type":793,"attrs":949,"content":950},{"level":801},[951],{"text":694,"type":746},{"type":742,"content":953},[954],{"text":693,"type":746},{"type":793,"attrs":956,"content":957},{"level":801},[958],{"text":959,"type":746},"Bonus - No Permanent Installation Necessary",{"type":742,"content":961},[962,964,970,972],{"text":963,"type":746},"FightCamp’s space-efficient and easy-to-set-up ",{"text":965,"type":746,"marks":966},"at-home punching bag",[967],{"type":751,"attrs":968},{"href":969,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/what-punching-bag-should-i-buy-for-at-home-use/",{"text":971,"type":746}," lets you get in a great workout without leaving your house or dorm room. Since the FightCamp heavy bag is free-standing versus hanging, it’s perfect for grad students renting a house or apartment who can’t risk putting holes in the drywall.",{"type":778},{"type":780,"attrs":974},{"id":782,"body":975},[976],{"_uid":977,"image":978,"component":790,"copyright_details":981},"i-dc9c491b-f095-47ef-81f7-fbe3143c5961",{"id":979,"alt":788,"name":7,"focus":48,"title":788,"filename":980,"copyright":7,"fieldtype":50},3764831,"https://a.storyblok.com/f/115220/1100x1100/d09e930161/fightcamp_boxing_workout.png",[],{"type":793,"attrs":983,"content":984},{"level":795},[985],{"text":986,"type":746},"Make Boxing Workouts Part of Your Life",{"type":742,"content":988},[989,991,997,999,1005],{"text":990,"type":746},"Establishing and sticking to a ",{"text":992,"type":746,"marks":993},"healthy boxing routine",[994],{"type":751,"attrs":995},{"href":996,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/the-fight-camp-how-to-train-like-a-fighter/",{"text":998,"type":746}," is about making small changes that fit into your life, NOT making big changes in your life to fit an unrealistic fitness goal. FightCamp’s convenient and efficient ",{"text":1000,"type":746,"marks":1001},"at-home boxing workouts",[1002],{"type":751,"attrs":1003},{"href":1004,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://www.youtube.com/watch?v=jGujFIVbvsg",{"text":1006,"type":746}," are designed to help busy people build manageable blocks of physical exercise time into their day. Boxing as a grad student will help you fuel your mind and muscles to crush every day of your degree program!",{"type":742,"content":1008},[1009,1011,1016],{"text":1010,"type":746},"Are you ready to make a healthy change, live your best grad school life, and 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":1012,"type":746,"marks":1013},"FightCamp App",[1014],{"type":751,"attrs":1015},{"href":774,"uuid":48,"anchor":48,"target":754,"linktype":13},{"text":1017,"type":746}," 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":1019,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1024,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1025,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1020,"component":118,"meta_info":1021,"meta_title":7,"block_image":1022,"cover_image":1023,"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},[],[],"2022-03-18 00:00","article",{"_uid":1029,"title":657,"plugin":43,"description":1030},"010b13c2-ccac-4922-b310-ab15d13fab93","Boxing & kickboxing are fun, confidence-boosting workouts that fit any schedule–even grad students. See how FightCamp’s on-demand classes can work for you.",{"id":1032,"alt":1033,"name":7,"focus":48,"title":1033,"filename":1034,"copyright":7,"fieldtype":50},3764434,"5 Reasons Grad Students Should Start Boxing & Kickboxing","https://a.storyblok.com/f/115220/2400x990/b1482be6d5/5-reasons-grad-students-should-start-boxing-kickboxing.png",[],"5-reasons-grad-students-should-start-boxing","blogs/5-reasons-grad-students-should-start-boxing",-3690,[1040],"featured",60887917,"7f741266-1ad9-42eb-8c80-d86b09e8b1f2","2022-03-18T02:10:00.000Z","training/{{story.slug}}",[],["Reactive",1047],[1048,1229,1471,1741,2086,2371],{"name":1049,"created_at":1050,"published_at":1051,"updated_at":1052,"id":1053,"uuid":1054,"content":1055,"slug":1223,"full_slug":1224,"sort_by_date":48,"position":1225,"tag_list":1226,"is_startpage":9,"parent_id":1041,"meta_data":48,"group_id":1227,"first_published_at":1051,"release_id":48,"lang":60,"path":1044,"alternates":1228,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1056,"faqs":1057,"title":1049,"topic":1074,"author":1089,"content":1090,"category":1204,"schedule":1212,"component":1027,"meta_info":1213,"cover_image":1217,"description":1221,"contributors":1222},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1058,1062,1066,1070],{"_uid":1059,"answer":1060,"question":1061,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1063,"answer":1064,"question":1065,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1067,"answer":1068,"question":1069,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1071,"answer":1072,"question":1073,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1075,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1087,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1088,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1076,"component":39,"meta_info":1084,"block_image":1085,"cover_image":1086,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1077,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1082,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1083,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1078,"component":118,"meta_info":1079,"meta_title":7,"block_image":1080,"cover_image":1081,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":739,"content":1091},[1092,1096,1101,1121,1126,1130,1135,1138,1143,1155,1160,1173,1178,1182,1187,1200],{"type":742,"content":1093},[1094],{"text":1095,"type":746},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":793,"attrs":1097,"content":1098},{"level":795},[1099],{"text":1100,"type":746},"Practice, Practice, Practice",{"type":742,"content":1102},[1103,1105,1110,1112,1119],{"text":1104,"type":746},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1106,"type":746,"marks":1107},"always",[1108],{"type":1109},"italic",{"text":1111,"type":746}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1113,"type":746,"marks":1114},"mirror",[1115],{"type":751,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"custom":1118,"target":754,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1120,"type":746}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":793,"attrs":1122,"content":1123},{"level":801},[1124],{"text":1125,"type":746},"Shoulder Touch Drill",{"type":742,"content":1127},[1128],{"text":1129,"type":746},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":793,"attrs":1131,"content":1132},{"level":801},[1133],{"text":1134,"type":746},"Cobra Bag",{"type":742,"content":1136},[1137],{"text":1064,"type":746},{"type":793,"attrs":1139,"content":1140},{"level":801},[1141],{"text":1142,"type":746},"Sparring",{"type":742,"content":1144},[1145,1147,1153],{"text":1146,"type":746},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1142,"type":746,"marks":1148},[1149],{"type":751,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"custom":1152,"target":754,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1154,"type":746}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":793,"attrs":1156,"content":1157},{"level":801},[1158],{"text":1159,"type":746},"“Free flow” mitt work",{"type":742,"content":1161},[1162,1164,1171],{"text":1163,"type":746},"Free flow ",{"text":1165,"type":746,"marks":1166},"mitt work",[1167],{"type":751,"attrs":1168},{"href":1169,"uuid":48,"anchor":48,"custom":1170,"target":754,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1172,"type":746}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":793,"attrs":1174,"content":1175},{"level":801},[1176],{"text":1177,"type":746},"Think Fast",{"type":742,"content":1179},[1180],{"text":1181,"type":746},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":793,"attrs":1183,"content":1184},{"level":795},[1185],{"text":1186,"type":746},"Train Like a Fighter",{"type":742,"content":1188},[1189,1191,1198],{"text":1190,"type":746},"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":1192,"type":746,"marks":1193},"FightCamp",[1194],{"type":751,"attrs":1195},{"href":1196,"uuid":48,"anchor":48,"custom":1197,"target":754,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1199,"type":746}," 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":742,"content":1201},[1202],{"text":1203,"type":746},"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":1205,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1210,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1211,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1206,"component":118,"meta_info":1207,"meta_title":7,"block_image":1208,"cover_image":1209,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1214,"title":1215,"plugin":43,"description":1216},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1218,"alt":1219,"name":7,"focus":7,"title":1219,"filename":1220,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1040],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1230,"created_at":1231,"published_at":1232,"updated_at":1233,"id":1234,"uuid":1235,"content":1236,"slug":1464,"full_slug":1465,"sort_by_date":48,"position":1466,"tag_list":1467,"is_startpage":9,"parent_id":1041,"meta_data":48,"group_id":1468,"first_published_at":1469,"release_id":48,"lang":60,"path":1044,"alternates":1470,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1237,"faqs":1238,"title":1230,"topic":1251,"author":1266,"content":1267,"category":1445,"schedule":1453,"component":1027,"meta_info":1454,"cover_image":1458,"description":1462,"contributors":1463},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1239,1243,1247],{"_uid":1240,"answer":1241,"question":1242,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1244,"answer":1245,"question":1246,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1248,"answer":1249,"question":1250,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1252,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1264,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1265,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1253,"component":39,"meta_info":1261,"block_image":1262,"cover_image":1263,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1254,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1259,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1260,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1255,"component":118,"meta_info":1256,"meta_title":7,"block_image":1257,"cover_image":1258,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":739,"content":1268},[1269,1273,1277,1281,1285,1300,1349,1362,1367,1390,1424,1428,1432,1442],{"type":793,"attrs":1270,"content":1271},{"level":795},[1272],{"text":1242,"type":746},{"type":742,"content":1274},[1275],{"text":1276,"type":746},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":742,"content":1278},[1279],{"text":1280,"type":746},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":793,"attrs":1282,"content":1283},{"level":795},[1284],{"text":1246,"type":746},{"type":742,"content":1286},[1287,1289,1298],{"text":1288,"type":746},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1290,"type":746,"marks":1291},"National Academy of Sports Medicine",[1292,1296],{"type":751,"attrs":1293},{"href":1294,"uuid":48,"anchor":48,"custom":1295,"target":754,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1297},"underline",{"text":1299,"type":746}," has a few exercise-related symptoms of overtraining:",{"type":1301,"attrs":1302,"content":1305},"ordered_list",{"order":1303},{"order":1304},1,[1306,1313,1319,1325,1331,1337,1343],{"type":1307,"content":1308},"list_item",[1309],{"type":742,"content":1310},[1311],{"text":1312,"type":746},"A plateau or decline in workout performance or progress",{"type":1307,"content":1314},[1315],{"type":742,"content":1316},[1317],{"text":1318,"type":746},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1307,"content":1320},[1321],{"type":742,"content":1322},[1323],{"text":1324,"type":746},"Excessive sweating or overheating",{"type":1307,"content":1326},[1327],{"type":742,"content":1328},[1329],{"text":1330,"type":746},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1307,"content":1332},[1333],{"type":742,"content":1334},[1335],{"text":1336,"type":746},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1307,"content":1338},[1339],{"type":742,"content":1340},[1341],{"text":1342,"type":746},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1307,"content":1344},[1345],{"type":742,"content":1346},[1347],{"text":1348,"type":746},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":742,"content":1350},[1351,1353,1360],{"text":1352,"type":746},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1012,"type":746,"marks":1354},[1355,1359],{"type":751,"attrs":1356},{"href":1357,"uuid":48,"anchor":48,"custom":1358,"target":754,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1297},{"text":1361,"type":746}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":793,"attrs":1363,"content":1364},{"level":795},[1365],{"text":1366,"type":746},"A Day of Rest",{"type":742,"content":1368},[1369,1371,1379,1380,1388],{"text":1370,"type":746},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1372,"type":746,"marks":1373},"Aaron",[1374,1378],{"type":751,"attrs":1375},{"href":1376,"uuid":48,"anchor":48,"custom":1377,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1297},{"text":827,"type":746},{"text":1381,"type":746,"marks":1382},"Flo",[1383,1387],{"type":751,"attrs":1384},{"href":1385,"uuid":48,"anchor":48,"custom":1386,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1297},{"text":1389,"type":746},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":742,"content":1391},[1392,1394,1402,1404,1412,1414,1422],{"text":1393,"type":746},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1395,"type":746,"marks":1396},"researchers",[1397,1401],{"type":751,"attrs":1398},{"href":1399,"uuid":48,"anchor":48,"custom":1400,"target":754,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1297},{"text":1403,"type":746}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1405,"type":746,"marks":1406},"FightCamp Trainers",[1407,1411],{"type":751,"attrs":1408},{"href":1409,"uuid":48,"anchor":48,"custom":1410,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1297},{"text":1413,"type":746}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1415,"type":746,"marks":1416},"neurological connections",[1417,1421],{"type":751,"attrs":1418},{"href":1419,"uuid":48,"anchor":48,"custom":1420,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1297},{"text":1423,"type":746},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":742,"content":1425},[1426],{"text":1427,"type":746},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":793,"attrs":1429,"content":1430},{"level":795},[1431],{"text":1186,"type":746},{"type":742,"content":1433},[1434,1435,1441],{"text":1190,"type":746},{"text":1192,"type":746,"marks":1436},[1437,1440],{"type":751,"attrs":1438},{"href":1196,"uuid":48,"anchor":48,"custom":1439,"target":754,"linktype":13},{},{"type":1297},{"text":1199,"type":746},{"type":742,"content":1443},[1444],{"text":1203,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1446,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1451,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1452,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1447,"component":118,"meta_info":1448,"meta_title":7,"block_image":1449,"cover_image":1450,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1455,"title":1456,"plugin":43,"description":1457},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1459,"alt":1460,"name":7,"focus":7,"title":1460,"filename":1461,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1040],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1472,"created_at":1473,"published_at":1474,"updated_at":1475,"id":1476,"uuid":1477,"content":1478,"slug":1735,"full_slug":1736,"sort_by_date":48,"position":1737,"tag_list":1738,"is_startpage":9,"parent_id":1041,"meta_data":48,"group_id":1739,"first_published_at":1474,"release_id":48,"lang":60,"path":1044,"alternates":1740,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1479,"faqs":1480,"title":1472,"topic":1501,"author":1516,"content":1517,"category":1716,"schedule":1724,"component":1027,"meta_info":1725,"cover_image":1729,"description":1733,"contributors":1734},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1481,1485,1489,1493,1497],{"_uid":1482,"answer":1483,"question":1484,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1486,"answer":1487,"question":1488,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1490,"answer":1491,"question":1492,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1494,"answer":1495,"question":1496,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1498,"answer":1499,"question":1500,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1502,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1514,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1515,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1503,"component":39,"meta_info":1511,"block_image":1512,"cover_image":1513,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1504,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1509,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1510,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1505,"component":118,"meta_info":1506,"meta_title":7,"block_image":1507,"cover_image":1508,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":739,"content":1518},[1519,1533,1537,1541,1545,1549,1553,1556,1561,1566,1580,1585,1589,1594,1598,1603,1617,1621,1625,1639,1653,1657,1661,1675,1680,1684,1698,1702,1713],{"type":742,"content":1520},[1521,1523,1531],{"text":1522,"type":746},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1524,"type":746,"marks":1525},"interval training",[1526,1530],{"type":751,"attrs":1527},{"href":1528,"uuid":48,"anchor":48,"custom":1529,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1297},{"text":1532,"type":746}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":742,"content":1534},[1535],{"text":1536,"type":746},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":793,"attrs":1538,"content":1539},{"level":795},[1540],{"text":1484,"type":746},{"type":742,"content":1542},[1543],{"text":1544,"type":746},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":742,"content":1546},[1547],{"text":1548,"type":746},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":793,"attrs":1550,"content":1551},{"level":795},[1552],{"text":1488,"type":746},{"type":742,"content":1554},[1555],{"text":1487,"type":746},{"type":793,"attrs":1557,"content":1558},{"level":795},[1559],{"text":1560,"type":746},"Unique Benefits of HIIT",{"type":793,"attrs":1562,"content":1563},{"level":801},[1564],{"text":1565,"type":746},"Maximum Effectiveness in Less Time",{"type":742,"content":1567},[1568,1570,1578],{"text":1569,"type":746},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1571,"type":746,"marks":1572},"25-30% more calories",[1573,1577],{"type":751,"attrs":1574},{"href":1575,"uuid":48,"anchor":48,"custom":1576,"target":754,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1297},{"text":1579,"type":746}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":793,"attrs":1581,"content":1582},{"level":801},[1583],{"text":1584,"type":746},"Tones Muscle",{"type":742,"content":1586},[1587],{"text":1588,"type":746},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":793,"attrs":1590,"content":1591},{"level":801},[1592],{"text":1593,"type":746},"Adds Variety",{"type":742,"content":1595},[1596],{"text":1597,"type":746},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":793,"attrs":1599,"content":1600},{"level":801},[1601],{"text":1602,"type":746},"Improves Cardiovascular Health",{"type":742,"content":1604},[1605,1607,1615],{"text":1606,"type":746},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1608,"type":746,"marks":1609},"greater improvements in blood pressure",[1610,1614],{"type":751,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"custom":1613,"target":754,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1297},{"text":1616,"type":746}," and blood sugar than moderate-intensity workouts. ",{"type":793,"attrs":1618,"content":1619},{"level":795},[1620],{"text":1496,"type":746},{"type":742,"content":1622},[1623],{"text":1624,"type":746},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":742,"content":1626},[1627,1629,1637],{"text":1628,"type":746},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1630,"type":746,"marks":1631},"roadwork",[1632,1636],{"type":751,"attrs":1633},{"href":1634,"uuid":48,"anchor":48,"custom":1635,"target":754,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1297},{"text":1638,"type":746},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":742,"content":1640},[1641,1643,1651],{"text":1642,"type":746},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1644,"type":746,"marks":1645},"HIIT jump rope workout",[1646,1650],{"type":751,"attrs":1647},{"href":1648,"uuid":48,"anchor":48,"custom":1649,"target":754,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1297},{"text":1652,"type":746}," for a full-body cardio blast in just minutes.",{"type":793,"attrs":1654,"content":1655},{"level":795},[1656],{"text":1500,"type":746},{"type":742,"content":1658},[1659],{"text":1660,"type":746},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":742,"content":1662},[1663,1665,1673],{"text":1664,"type":746},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1666,"type":746,"marks":1667},"10 minutes of HIIT boxing",[1668,1672],{"type":751,"attrs":1669},{"href":1670,"uuid":48,"anchor":48,"custom":1671,"target":754,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1297},{"text":1674,"type":746}," and feel the difference with just one workout.",{"type":793,"attrs":1676,"content":1677},{"level":795},[1678],{"text":1679,"type":746},"Hit With HIIT",{"type":742,"content":1681},[1682],{"text":1683,"type":746},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":742,"content":1685},[1686,1688,1696],{"text":1687,"type":746},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1689,"type":746,"marks":1690},"FightCamp’s extensive library of HIIT workouts",[1691,1695],{"type":751,"attrs":1692},{"href":1693,"uuid":48,"anchor":48,"custom":1694,"target":754,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1297},{"text":1697,"type":746},"!",{"type":793,"attrs":1699,"content":1700},{"level":795},[1701],{"text":1186,"type":746},{"type":742,"content":1703},[1704,1705,1711],{"text":1190,"type":746},{"text":1192,"type":746,"marks":1706},[1707,1710],{"type":751,"attrs":1708},{"href":1196,"uuid":48,"anchor":48,"custom":1709,"target":754,"linktype":13},{},{"type":1297},{"text":1712,"type":746}," 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":742,"content":1714},[1715],{"text":1203,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1717,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1722,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1718,"component":118,"meta_info":1719,"meta_title":7,"block_image":1720,"cover_image":1721,"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":1726,"title":1727,"plugin":43,"description":1728},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1730,"alt":1731,"name":7,"focus":7,"title":1731,"filename":1732,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1040],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1742,"created_at":1743,"published_at":1744,"updated_at":1745,"id":1746,"uuid":1747,"content":1748,"slug":2080,"full_slug":2081,"sort_by_date":48,"position":2082,"tag_list":2083,"is_startpage":9,"parent_id":1041,"meta_data":48,"group_id":2084,"first_published_at":1744,"release_id":48,"lang":60,"path":1044,"alternates":2085,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1749,"faqs":1750,"title":1742,"topic":1799,"author":1814,"content":1815,"category":2063,"schedule":2071,"component":1027,"meta_info":2072,"cover_image":2076,"description":2075,"contributors":2079},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1751,1755,1759,1763,1767,1771,1775,1779,1783,1787,1791,1795],{"_uid":1752,"answer":1753,"question":1754,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1756,"answer":1757,"question":1758,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1760,"answer":1761,"question":1762,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1764,"answer":1765,"question":1766,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1768,"answer":1769,"question":1770,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1772,"answer":1773,"question":1774,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1776,"answer":1777,"question":1778,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1780,"answer":1781,"question":1782,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1784,"answer":1785,"question":1786,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1788,"answer":1789,"question":1790,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1792,"answer":1793,"question":1794,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1796,"answer":1797,"question":1798,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1800,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1812,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1801,"component":39,"meta_info":1809,"block_image":1810,"cover_image":1811,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1802,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1807,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1808,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1803,"component":118,"meta_info":1804,"meta_title":7,"block_image":1805,"cover_image":1806,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":739,"content":1816},[1817,1837,1849,1862,1867,1871,1883,1887,1902,1906,1911,1914,1918,1929,1941,1945,1948,1953,1964,1976,1980,1983,1988,1999,2003,2007,2011,2014,2019,2030,2034,2038,2042,2047,2051,2059],{"type":742,"content":1818},[1819,1821,1827,1829,1835],{"text":1820,"type":746},"Out of the ",{"text":1822,"type":746,"marks":1823},"six (6) basic punches",[1824],{"type":751,"attrs":1825},{"href":1826,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1828,"type":746}," in boxing, punch number one is the ",{"text":1830,"type":746,"marks":1831},"jab",[1832],{"type":751,"attrs":1833},{"href":1834,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1836,"type":746},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":742,"content":1838},[1839,1841,1847],{"text":1840,"type":746},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1842,"type":746,"marks":1843},"Coach PJ",[1844],{"type":751,"attrs":1845},{"href":1846,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1848,"type":746}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":780,"attrs":1850},{"id":1851,"body":1852},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1853],{"_uid":1854,"link":1855,"image":1857,"title":1859,"component":1861},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1856,"linktype":13,"fieldtype":14,"cached_url":1856},"https://youtu.be/JM-8c3EqwZg",{"id":1858,"alt":1859,"name":7,"focus":48,"title":1859,"filename":1860,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":793,"attrs":1863,"content":1864},{"level":795},[1865],{"text":1866,"type":746},"5 Most Common Jab Mistakes",{"type":793,"attrs":1868,"content":1869},{"level":801},[1870],{"text":1762,"type":746},{"type":780,"attrs":1872},{"id":1851,"body":1873},[1874],{"url":1875,"_uid":1877,"image":1878,"component":790,"copyright_details":1882},{"id":7,"url":7,"linktype":1876,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1879,"alt":1880,"name":7,"focus":48,"title":1880,"filename":1881,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":742,"content":1884},[1885],{"text":1886,"type":746},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1888,"content":1889},"bullet_list",[1890,1896],{"type":1307,"content":1891},[1892],{"type":742,"content":1893},[1894],{"text":1895,"type":746},"While extending the arm to punch",{"type":1307,"content":1897},[1898],{"type":742,"content":1899},[1900],{"text":1901,"type":746},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":742,"content":1903},[1904],{"text":1905,"type":746},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":793,"attrs":1907,"content":1908},{"level":801},[1909],{"text":1910,"type":746},"How To Fix It:",{"type":742,"content":1912},[1913],{"text":1765,"type":746},{"type":793,"attrs":1915,"content":1916},{"level":801},[1917],{"text":1770,"type":746},{"type":780,"attrs":1919},{"id":1851,"body":1920},[1921],{"url":1922,"_uid":1923,"image":1924,"component":790,"copyright_details":1928},{"id":7,"url":7,"linktype":1876,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1925,"alt":1926,"name":7,"focus":48,"title":1926,"filename":1927,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":742,"content":1930},[1931,1933,1939],{"text":1932,"type":746},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1934,"type":746,"marks":1935},"hook",[1936],{"type":751,"attrs":1937},{"href":1938,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1940,"type":746}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":793,"attrs":1942,"content":1943},{"level":801},[1944],{"text":1910,"type":746},{"type":742,"content":1946},[1947],{"text":1773,"type":746},{"type":793,"attrs":1949,"content":1950},{"level":801},[1951],{"text":1952,"type":746},"3. Pushing the Jab",{"type":780,"attrs":1954},{"id":1851,"body":1955},[1956],{"url":1957,"_uid":1958,"image":1959,"component":790,"copyright_details":1963},{"id":7,"url":7,"linktype":1876,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1960,"alt":1961,"name":7,"focus":48,"title":1961,"filename":1962,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":742,"content":1965},[1966,1968,1974],{"text":1967,"type":746},"“Pushing the jab” means leaning into the punch. In your ",{"text":1969,"type":746,"marks":1970},"boxing stance",[1971],{"type":751,"attrs":1972},{"href":1973,"uuid":48,"anchor":48,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1975,"type":746},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":793,"attrs":1977,"content":1978},{"level":801},[1979],{"text":1910,"type":746},{"type":742,"content":1981},[1982],{"text":1781,"type":746},{"type":793,"attrs":1984,"content":1985},{"level":801},[1986],{"text":1987,"type":746},"4. Flaring Your Elbows",{"type":780,"attrs":1989},{"id":1851,"body":1990},[1991],{"url":1992,"_uid":1993,"image":1994,"component":790,"copyright_details":1998},{"id":7,"url":7,"linktype":1876,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1995,"alt":1996,"name":7,"focus":48,"title":1996,"filename":1997,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":742,"content":2000},[2001],{"text":2002,"type":746},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":742,"content":2004},[2005],{"text":2006,"type":746},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":793,"attrs":2008,"content":2009},{"level":801},[2010],{"text":1910,"type":746},{"type":742,"content":2012},[2013],{"text":1789,"type":746},{"type":793,"attrs":2015,"content":2016},{"level":801},[2017],{"text":2018,"type":746},"5. Not Jabbing Enough",{"type":780,"attrs":2020},{"id":1851,"body":2021},[2022],{"url":2023,"_uid":2024,"image":2025,"component":790,"copyright_details":2029},{"id":7,"url":7,"linktype":1876,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2026,"alt":2027,"name":7,"focus":48,"title":2027,"filename":2028,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":742,"content":2031},[2032],{"text":2033,"type":746},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":793,"attrs":2035,"content":2036},{"level":801},[2037],{"text":1910,"type":746},{"type":742,"content":2039},[2040],{"text":2041,"type":746},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":793,"attrs":2043,"content":2044},{"level":795},[2045],{"text":2046,"type":746},"Keep On Jabbing",{"type":742,"content":2048},[2049],{"text":2050,"type":746},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":742,"content":2052},[2053,2054,2058],{"text":1190,"type":746},{"text":1192,"type":746,"marks":2055},[2056],{"type":751,"attrs":2057},{"href":1196,"uuid":48,"anchor":48,"target":754,"linktype":13},{"text":1712,"type":746},{"type":742,"content":2060},[2061],{"text":2062,"type":746},"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":2064,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2069,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2070,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2065,"component":118,"meta_info":2066,"meta_title":7,"block_image":2067,"cover_image":2068,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2073,"title":2074,"plugin":43,"description":2075},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2077,"alt":1742,"name":7,"focus":48,"title":1742,"filename":2078,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1040],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2087,"created_at":2088,"published_at":2089,"updated_at":2090,"id":2091,"uuid":2092,"content":2093,"slug":2364,"full_slug":2365,"sort_by_date":48,"position":2366,"tag_list":2367,"is_startpage":9,"parent_id":1041,"meta_data":48,"group_id":2368,"first_published_at":2369,"release_id":48,"lang":60,"path":1044,"alternates":2370,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2094,"faqs":2095,"title":2108,"topic":2109,"author":1089,"content":2124,"category":2345,"schedule":2353,"component":1027,"meta_info":2354,"cover_image":2358,"description":2362,"contributors":2363},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2096,2100,2104],{"_uid":2097,"answer":2098,"question":2099,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2101,"answer":2102,"question":2103,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2105,"answer":2106,"question":2107,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2110,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2122,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2123,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2111,"component":39,"meta_info":2119,"block_image":2120,"cover_image":2121,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2112,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2117,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2118,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2113,"component":118,"meta_info":2114,"meta_title":7,"block_image":2115,"cover_image":2116,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":739,"content":2125},[2126,2130,2135,2147,2161,2166,2186,2190,2195,2212,2216,2236,2240,2245,2260,2264,2269,2293,2298,2312,2316,2328,2332,2342],{"type":742,"content":2127},[2128],{"text":2129,"type":746},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":793,"attrs":2131,"content":2132},{"level":795},[2133],{"text":2134,"type":746},"Floyd “Money” Mayweather Jr.",{"type":780,"attrs":2136},{"id":2137,"body":2138},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2139],{"url":2140,"_uid":2141,"image":2142,"component":790,"copyright_details":2146},{"id":7,"url":7,"linktype":1876,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2143,"alt":2144,"name":7,"focus":7,"title":2144,"filename":2145,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":742,"content":2148},[2149,2151,2159],{"text":2150,"type":746},"Regarded as the best technical boxer of this age, ",{"text":2152,"type":746,"marks":2153},"Floyd Mayweather Jr.",[2154,2158],{"type":751,"attrs":2155},{"href":2156,"uuid":48,"anchor":48,"custom":2157,"target":754,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1297},{"text":2160,"type":746}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":793,"attrs":2162,"content":2163},{"level":801},[2164],{"text":2165,"type":746},"The Philly Shell",{"type":1888,"content":2167},[2168,2174,2180],{"type":1307,"content":2169},[2170],{"type":742,"content":2171},[2172],{"text":2173,"type":746},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":1307,"content":2175},[2176],{"type":742,"content":2177},[2178],{"text":2179,"type":746},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":1307,"content":2181},[2182],{"type":742,"content":2183},[2184],{"text":2185,"type":746},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":742,"content":2187},[2188],{"text":2189,"type":746},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":793,"attrs":2191,"content":2192},{"level":795},[2193],{"text":2194,"type":746},"Pernell “Sweet Pea” Whitaker",{"type":780,"attrs":2196},{"id":2137,"body":2197},[2198],{"url":2199,"_uid":2200,"image":2201,"component":790,"copyright_details":2205},{"id":7,"url":7,"linktype":1876,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2202,"alt":2203,"name":7,"focus":7,"title":2203,"filename":2204,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2206],{"_uid":2207,"link":2208,"title":2210,"component":2211},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2209,"target":754,"linktype":13,"fieldtype":14,"cached_url":2209},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":742,"content":2213},[2214],{"text":2215,"type":746},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":1888,"content":2217},[2218,2224,2230],{"type":1307,"content":2219},[2220],{"type":742,"content":2221},[2222],{"text":2223,"type":746},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":1307,"content":2225},[2226],{"type":742,"content":2227},[2228],{"text":2229,"type":746},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":1307,"content":2231},[2232],{"type":742,"content":2233},[2234],{"text":2235,"type":746},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":742,"content":2237},[2238],{"text":2239,"type":746},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":793,"attrs":2241,"content":2242},{"level":795},[2243],{"text":2244,"type":746},"Muhammad Ali",{"type":780,"attrs":2246},{"id":2137,"body":2247},[2248],{"url":2249,"_uid":2250,"image":2251,"component":790,"copyright_details":2254},{"id":7,"url":7,"linktype":1876,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2252,"alt":2144,"name":7,"focus":7,"title":2144,"filename":2253,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2255],{"_uid":2256,"link":2257,"title":2259,"component":2211},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2258,"target":754,"linktype":13,"fieldtype":14,"cached_url":2258},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":742,"content":2261},[2262],{"text":2263,"type":746},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":793,"attrs":2265,"content":2266},{"level":801},[2267],{"text":2268,"type":746},"The Ali Shuffle",{"type":1888,"content":2270},[2271,2287],{"type":1307,"content":2272},[2273],{"type":742,"content":2274},[2275,2277,2285],{"text":2276,"type":746},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2278,"type":746,"marks":2279},"To do the Ali Shuffle",[2280,2284],{"type":751,"attrs":2281},{"href":2282,"uuid":48,"anchor":48,"custom":2283,"target":754,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1297},{"text":2286,"type":746},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":1307,"content":2288},[2289],{"type":742,"content":2290},[2291],{"text":2292,"type":746},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":793,"attrs":2294,"content":2295},{"level":801},[2296],{"text":2297,"type":746},"The Rope a Dope",{"type":1888,"content":2299},[2300,2306],{"type":1307,"content":2301},[2302],{"type":742,"content":2303},[2304],{"text":2305,"type":746},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":1307,"content":2307},[2308],{"type":742,"content":2309},[2310],{"text":2311,"type":746},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":742,"content":2313},[2314],{"text":2315,"type":746},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":742,"content":2317},[2318,2320,2327],{"text":2319,"type":746},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":897,"type":746,"marks":2321},[2322,2326],{"type":751,"attrs":2323},{"href":2324,"uuid":48,"anchor":48,"custom":2325,"target":754,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1297},{"text":1697,"type":746},{"type":793,"attrs":2329,"content":2330},{"level":795},[2331],{"text":1186,"type":746},{"type":742,"content":2333},[2334,2335,2341],{"text":1190,"type":746},{"text":1192,"type":746,"marks":2336},[2337,2340],{"type":751,"attrs":2338},{"href":1196,"uuid":48,"anchor":48,"custom":2339,"target":754,"linktype":13},{},{"type":1297},{"text":1712,"type":746},{"type":742,"content":2343},[2344],{"text":1203,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2346,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2351,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2352,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2347,"component":118,"meta_info":2348,"meta_title":7,"block_image":2349,"cover_image":2350,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2355,"title":2356,"plugin":43,"description":2357},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2359,"alt":2360,"name":7,"focus":7,"title":2360,"filename":2361,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1040],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2372,"created_at":2373,"published_at":2374,"updated_at":2375,"id":2376,"uuid":2377,"content":2378,"slug":2580,"full_slug":2581,"sort_by_date":48,"position":2582,"tag_list":2583,"is_startpage":9,"parent_id":1041,"meta_data":48,"group_id":2584,"first_published_at":2374,"release_id":48,"lang":60,"path":1044,"alternates":2585,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2379,"faqs":2380,"title":2372,"topic":2397,"author":1516,"content":2412,"category":2562,"schedule":2353,"component":1027,"meta_info":2570,"cover_image":2574,"description":2578,"contributors":2579},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2381,2385,2389,2393],{"_uid":2382,"answer":2383,"question":2384,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2386,"answer":2387,"question":2388,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2390,"answer":2391,"question":2392,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2394,"answer":2395,"question":2396,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2398,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2410,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2411,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2399,"component":39,"meta_info":2407,"block_image":2408,"cover_image":2409,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2400,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2405,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2406,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2401,"component":118,"meta_info":2402,"meta_title":7,"block_image":2403,"cover_image":2404,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_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":739,"content":2413},[2414,2418,2431,2435,2440,2443,2448,2453,2457,2462,2466,2471,2475,2480,2484,2489,2502,2506,2510,2514,2518,2523,2527,2541,2545,2549,2559],{"type":742,"content":2415},[2416],{"text":2417,"type":746},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":742,"content":2419},[2420,2422,2429],{"text":2421,"type":746},"Running for boxers is a critical element of ",{"text":2423,"type":746,"marks":2424},"roadwork drills",[2425,2428],{"type":751,"attrs":2426},{"href":1634,"uuid":48,"anchor":48,"custom":2427,"target":754,"linktype":13},{},{"type":1297},{"text":2430,"type":746}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":742,"content":2432},[2433],{"text":2434,"type":746},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":793,"attrs":2436,"content":2437},{"level":795},[2438],{"text":2439,"type":746},"Is Running Good for Boxing?",{"type":742,"content":2441},[2442],{"text":2383,"type":746},{"type":793,"attrs":2444,"content":2445},{"level":795},[2446],{"text":2447,"type":746},"Benefits of Running for Boxers",{"type":793,"attrs":2449,"content":2450},{"level":801},[2451],{"text":2452,"type":746},"Builds Endurance & Stamina",{"type":742,"content":2454},[2455],{"text":2456,"type":746},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":793,"attrs":2458,"content":2459},{"level":801},[2460],{"text":2461,"type":746},"Improves Cardiovascular System",{"type":742,"content":2463},[2464],{"text":2465,"type":746},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":793,"attrs":2467,"content":2468},{"level":801},[2469],{"text":2470,"type":746},"Strengthens Lower Body",{"type":742,"content":2472},[2473],{"text":2474,"type":746},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":793,"attrs":2476,"content":2477},{"level":801},[2478],{"text":2479,"type":746},"Teaches Discipline",{"type":742,"content":2481},[2482],{"text":2483,"type":746},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":793,"attrs":2485,"content":2486},{"level":801},[2487],{"text":2488,"type":746},"Enhances Mental Clarity",{"type":742,"content":2490},[2491,2493,2500],{"text":2492,"type":746},"Much like boxing, running can be a form of ",{"text":2494,"type":746,"marks":2495},"meditative movement",[2496,2499],{"type":751,"attrs":2497},{"href":753,"uuid":48,"anchor":48,"custom":2498,"target":754,"linktype":13},{},{"type":1297},{"text":2501,"type":746}," that clears your head and focuses your mind.",{"type":793,"attrs":2503,"content":2504},{"level":795},[2505],{"text":2392,"type":746},{"type":742,"content":2507},[2508],{"text":2509,"type":746},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":742,"content":2511},[2512],{"text":2513,"type":746},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":742,"content":2515},[2516],{"text":2517,"type":746},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":793,"attrs":2519,"content":2520},{"level":795},[2521],{"text":2522,"type":746},"How Long Should I Be Running for Boxing?",{"type":742,"content":2524},[2525],{"text":2526,"type":746},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":742,"content":2528},[2529,2531,2539],{"text":2530,"type":746},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2532,"type":746,"marks":2533},"10 minutes of running",[2534,2538],{"type":751,"attrs":2535},{"href":2536,"uuid":48,"anchor":48,"custom":2537,"target":754,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1297},{"text":2540,"type":746}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":742,"content":2542},[2543],{"text":2544,"type":746},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":793,"attrs":2546,"content":2547},{"level":795},[2548],{"text":1186,"type":746},{"type":742,"content":2550},[2551,2552,2558],{"text":1190,"type":746},{"text":1192,"type":746,"marks":2553},[2554,2557],{"type":751,"attrs":2555},{"href":1196,"uuid":48,"anchor":48,"custom":2556,"target":754,"linktype":13},{},{"type":1297},{"text":1199,"type":746},{"type":742,"content":2560},[2561],{"text":1203,"type":746},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2563,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2568,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2569,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2564,"component":118,"meta_info":2565,"meta_title":7,"block_image":2566,"cover_image":2567,"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":2571,"title":2572,"plugin":43,"description":2573},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2575,"alt":2576,"name":7,"focus":7,"title":2576,"filename":2577,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1040],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1027,"created_at":2587,"published_at":2588,"updated_at":2589,"id":2590,"uuid":2591,"content":2592,"slug":1027,"full_slug":2613,"sort_by_date":48,"position":446,"tag_list":2614,"is_startpage":9,"parent_id":2615,"meta_data":48,"group_id":2616,"first_published_at":2617,"release_id":48,"lang":60,"path":7,"alternates":2618,"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":2593,"component":2594,"meta_info":2595,"custom_content_list":2597},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2596,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2598,2603,2608],{"_uid":2599,"label":2600,"value":2601,"dev_id":2602,"component":746},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2604,"label":2605,"value":2606,"dev_id":2607,"component":746},"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":2609,"label":2610,"value":2611,"dev_id":2612,"component":746},"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",[],1785892828101]