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Confusing Your Right From Your Left\n2. Punching With Your Chin Up\n3. Don’t Hold Your Breath\n4. Flaring Elbows\n5. Looking Down or Away","What are five (5) common mistakes people make on their first day of boxing training?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"638ff1b1-f3a8-448b-83e0-f45cbd597d45","This part can become complex and challenge your coordination once you are in your stance.\n- Figure out which hand is your dominant hand\n- Right hand dominant = right hand and right foot back in an orthodox stance\n- Left hand dominant = left hand and left foot back in a southpaw stance\n- Naturally you will want your dominant hand facing forward, so this may feel awkward at first, but over time it will become second nature\n- Once you get the stance down, practice throwing a few punches using a mirror at home\n- If you’re still not sure about your boxing stance, click here and we’ll break it down a little bit further","Confusing Your Right From Your Left",{"_uid":676,"answer":677,"question":678,"component":670},"9c60f739-1856-481f-b633-fa5a6caf3a9b","In boxing, it’s very important to keep your chin down to avoid leaving yourself open to head shots from an opponent.\n- Having your chin down doesn’t mean having your head down\n- Your eyes should be up and always focused on your target\n- Tuck your chin into your neck","Punching With Your Chin Up",{"_uid":680,"answer":681,"question":682,"component":670},"62464e93-7137-4bfd-b256-639f812f65b9","A common mistake that a lot of new people make regardless of fitness class is holding their breath.\n- Holding your breath does not increase your punching power; it will actually gas you out and make you more tired\n\nKey Tip: When punching, perform small, forceful breath exhalations\n- Don't be afraid to make a little noise when you’re punching!","Don't Hold Your Breath",{"_uid":684,"answer":685,"question":686,"component":670},"6d7b26bd-a04c-4a03-8e65-5834d7afd1d0","When you’re practicing your guard you want to keep your hands up (on both sides of your chin) and your elbows tucked in close to your body.\n- It is crucial to maintain a tucked, non-punching elbow, while the opposite arm is punching\n- Having a flared elbow leaves you susceptible to body shots","Flaring Elbows",{"_uid":688,"answer":689,"question":690,"component":670},"077cfe8a-24e4-4ac5-9b14-5a3f34c68a89","Most boxers are shy on day one and tend to look down or away. Keep your eyes up and on your target in order to strike efficiently.\n- If you are sparring with a partner, looking at their chest or shoulders is a good target focus\n- Keeping your eyes on your target will help you see what your opponent is doing and what is coming at you\n- The same is true for body shots\n- Keep your head and eyes up on your target, level with the shoulders, even when you’re changing levels\n\nGood Partner Practice Drill:\n- Have a partner hold up a number while you are punching, keep your eyes on their fingers and even call out the number as they change it to make sure you’re paying attention\n- This drill is also great for practicing defense","Looking Down or Away",{"_uid":692,"answer":693,"question":694,"component":670},"0a3740b2-332b-4786-99f8-ccaa845423b9","A key thing to remember is that you are at a boxing gym! If you are sparring with a trainer and accidentally miss a pad and hit them, don’t feel obligated to say sorry. That’s their job and they are used to it!\n- You’re there to box and sometimes hits happen–don't say the “S” word!","Don’t Say Sorry!",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":696,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":729,"full_slug":730,"sort_by_date":48,"position":731,"tag_list":732,"is_startpage":9,"parent_id":733,"meta_data":48,"group_id":734,"first_published_at":735,"release_id":48,"lang":60,"path":7,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Raquel \"Rocky\" Harris","2021-10-07T12:39:37.751Z","2022-02-08T23:23:07.898Z","2022-02-08T23:23:07.920Z",76423440,"1ff878d7-c428-49af-a5d9-61e7e26113e2",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":725,"social_link_twitter":726,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":727,"social_link_linkedin":7,"social_link_instagram":728,"social_link_pinterest":7},"Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.","3a9698cb-1622-4423-9a18-db187894f9ea",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804728,"FightCamp Trainer Raquel \"Rocky\" Harris","https://a.storyblok.com/f/115220/350x350/9dc2067ac5/raquel_rocky_harris.png","author","https://www.tiktok.com/@RaquelHarrisNYC","https://www.twitter.com/RaquelHarrisNYC","https://www.facebook.com/RaquelHarrisNYC","https://www.instagram.com/raquel.harris","raquel-rocky-harris","authors/raquel-rocky-harris",-190,[],65634443,"30ede7f2-da2f-4f27-aa2a-d8ebd17dfa71","2021-10-20T17:21:30.468Z",[],{"type":738,"content":739},"doc",[740,746,757,773,787,794,801,812,816,868,874,884,888,908,914,924,928,936,944,960,966,976,980,994,1000,1010,1014,1074,1079,1083,1091,1096,1100,1112],{"type":741,"content":742},"paragraph",[743],{"text":744,"type":745},"Whether it’s your first day of school or work, or a first date, we all get nervous. We have preconceived notions that everyone will be watching us and judging us, and the same thing happens when we join a boxing gym or start a new training regimen. We get anxious about looking like a newbie. ","text",{"type":741,"content":747},[748,750,755],{"text":749,"type":745},"[",{"text":751,"type":745,"marks":752},"Pro Tip",[753],{"type":754},"bold",{"text":756,"type":745},": No one besides your instructor will be watching you; they're too busy worrying about their own game!]",{"type":741,"content":758},[759,761,769,771],{"text":760,"type":745},"FightCamp Trainer ",{"text":762,"type":745,"marks":763},"Rocky Harris",[764],{"type":765,"attrs":766},"link",{"href":767,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-raquel-rocky-harris","_blank",{"text":770,"type":745}," shares five (5) things to avoid doing on your first day of boxing training so you can look experienced stepping into class or starting your at-home boxing journey.",{"type":772},"hard_break",{"type":774,"attrs":775},"blok",{"id":776,"body":777},"5cdd82c5-2d63-4a99-9c6f-d5ab66ace644",[778],{"_uid":779,"link":780,"image":782,"title":784,"component":786},"i-e3e6eb6c-ce84-42a8-9039-da7c6b886d2a",{"id":7,"url":781,"linktype":13,"fieldtype":14,"cached_url":781},"https://youtu.be/1zQR_2PvsFg",{"id":783,"alt":784,"name":7,"focus":48,"title":784,"filename":785,"copyright":7,"fieldtype":50},4026234,"5 Tips For Your First Day Of Boxing l Most Common Boxing Mistakes","https://a.storyblok.com/f/115220/1244x700/9c3313b540/5-tips-for-your-first-day-of-boxing-most-common-boxing-mistakes.png","image_video_link",{"type":788,"attrs":789,"content":791},"heading",{"level":790},2,[792],{"text":793,"type":745},"5 Common Mistakes To Avoid On Your First Day of Boxing",{"type":788,"attrs":795,"content":797},{"level":796},3,[798,800],{"text":799,"type":745},"1. Confusing Your Right From Your Left",{"type":772},{"type":774,"attrs":802},{"id":776,"body":803},[804],{"_uid":805,"image":806,"component":810,"copyright_details":811},"i-1e8dcd2f-e5b4-41f6-9ee7-877d88bac77d",{"id":807,"alt":808,"name":7,"focus":48,"title":808,"filename":809,"copyright":7,"fieldtype":50},4026614,"Boxing Mistake #1 - Confusing Your Right From Your Left","https://a.storyblok.com/f/115220/1100x1100/d057369aa4/boxing_mistake_1.png","content_image",[],{"type":741,"content":813},[814],{"text":815,"type":745},"This can be complex and challenge your coordination once you are in your boxing stance.",{"type":817,"content":818},"bullet_list",[819,840,846],{"type":820,"content":821},"list_item",[822,826],{"type":741,"content":823},[824],{"text":825,"type":745},"Figure out which hand is your dominant hand",{"type":817,"content":827},[828,834],{"type":820,"content":829},[830],{"type":741,"content":831},[832],{"text":833,"type":745},"Right hand dominant = right hand and right foot back in an orthodox stance",{"type":820,"content":835},[836],{"type":741,"content":837},[838],{"text":839,"type":745},"Left hand dominant = left hand and left foot back in a southpaw stance",{"type":820,"content":841},[842],{"type":741,"content":843},[844],{"text":845,"type":745},"Naturally you will want your dominant hand facing forward, so this may feel awkward at first, but over time it will become second nature",{"type":820,"content":847},[848,852],{"type":741,"content":849},[850],{"text":851,"type":745},"Once you get the stance down, practice throwing a few punches using a mirror at home",{"type":817,"content":853},[854],{"type":820,"content":855},[856],{"type":741,"content":857},[858,860,866],{"text":859,"type":745},"If you’re still not sure about your boxing stance, ",{"text":861,"type":745,"marks":862},"here",[863],{"type":765,"attrs":864},{"href":865,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances/",{"text":867,"type":745}," we break it down a little further",{"type":788,"attrs":869,"content":870},{"level":796},[871,873],{"text":872,"type":745},"2. Punching With Your Chin Up",{"type":772},{"type":774,"attrs":875},{"id":776,"body":876},[877],{"_uid":878,"image":879,"component":810,"copyright_details":883},"i-7cc113d8-e179-4c9c-a872-6f0b5d135d2a",{"id":880,"alt":881,"name":7,"focus":48,"title":881,"filename":882,"copyright":7,"fieldtype":50},4026616,"Boxing Mistake #2 - Punching With Your Chin Up","https://a.storyblok.com/f/115220/1100x1100/f032267902/boxing_mistake_2.png",[],{"type":741,"content":885},[886],{"text":887,"type":745},"In boxing, it’s very important to keep your chin down to avoid leaving yourself open to head shots from an opponent.",{"type":817,"content":889},[890,896,902],{"type":820,"content":891},[892],{"type":741,"content":893},[894],{"text":895,"type":745},"Having your chin down doesn’t mean having your head down",{"type":820,"content":897},[898],{"type":741,"content":899},[900],{"text":901,"type":745},"Your eyes should be up and always focused on your target",{"type":820,"content":903},[904],{"type":741,"content":905},[906],{"text":907,"type":745},"Tuck your chin into your neck",{"type":788,"attrs":909,"content":910},{"level":796},[911,913],{"text":912,"type":745},"3. Don’t Hold Your Breath",{"type":772},{"type":774,"attrs":915},{"id":776,"body":916},[917],{"_uid":918,"image":919,"component":810,"copyright_details":923},"i-611e677e-02f2-48f4-a7fd-f900d643efc7",{"id":920,"alt":921,"name":7,"focus":48,"title":921,"filename":922,"copyright":7,"fieldtype":50},4026621,"Boxing Mistake #3 - Don't Hold Your Breath","https://a.storyblok.com/f/115220/1100x1100/9f7c4d78fb/boxing_mistake_3.png",[],{"type":741,"content":925},[926],{"text":927,"type":745},"A common mistake that a lot of new people make regardless of fitness class is holding their breath.",{"type":817,"content":929},[930],{"type":820,"content":931},[932],{"type":741,"content":933},[934],{"text":935,"type":745},"Holding your breath does not increase your punching power; it will actually gas you out and make you more tired",{"type":741,"content":937},[938,942],{"text":939,"type":745,"marks":940},"Key Tip",[941],{"type":754},{"text":943,"type":745},": When punching, perform small, forceful breath exhalations",{"type":817,"content":945},[946],{"type":820,"content":947},[948],{"type":741,"content":949},[950,952,958],{"text":951,"type":745},"Don't be afraid to make a little ",{"text":953,"type":745,"marks":954},"noise",[955],{"type":765,"attrs":956},{"href":957,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{"text":959,"type":745}," when you’re punching!",{"type":788,"attrs":961,"content":962},{"level":796},[963,965],{"text":964,"type":745},"4. Flaring Elbows",{"type":772},{"type":774,"attrs":967},{"id":776,"body":968},[969],{"_uid":970,"image":971,"component":810,"copyright_details":975},"i-b24ae65a-22d6-4314-b7f6-d2beb7daf5d2",{"id":972,"alt":973,"name":7,"focus":48,"title":973,"filename":974,"copyright":7,"fieldtype":50},4026624,"Boxing Mistake #4 - Flaring Elbows","https://a.storyblok.com/f/115220/1100x1100/3cad2bbbfe/boxing_mistake_4.png",[],{"type":741,"content":977},[978],{"text":979,"type":745},"When you’re practicing your guard you want to keep your hands up (on both sides of your chin) and your elbows tucked in close to your body.",{"type":817,"content":981},[982,988],{"type":820,"content":983},[984],{"type":741,"content":985},[986],{"text":987,"type":745},"It is crucial to maintain a tucked, non-punching elbow, while the opposite arm is punching",{"type":820,"content":989},[990],{"type":741,"content":991},[992],{"text":993,"type":745},"Having a flared elbow leaves you susceptible to body shots",{"type":788,"attrs":995,"content":996},{"level":796},[997,999],{"text":998,"type":745},"5. Looking Down or Away",{"type":772},{"type":774,"attrs":1001},{"id":776,"body":1002},[1003],{"_uid":1004,"image":1005,"component":810,"copyright_details":1009},"i-e8a73b91-4c29-4708-a6a1-e9909f2179f2",{"id":1006,"alt":1007,"name":7,"focus":48,"title":1007,"filename":1008,"copyright":7,"fieldtype":50},4026631,"Boxing Mistake #5 - Looking Down or Away","https://a.storyblok.com/f/115220/1100x1100/acdbea5820/boxing_mistake_5.png",[],{"type":741,"content":1011},[1012],{"text":1013,"type":745},"Most boxers are shy on day one and tend to look down or away. Keep your eyes up and on your target in order to strike efficiently.",{"type":817,"content":1015},[1016,1030,1036,1050],{"type":820,"content":1017},[1018],{"type":741,"content":1019},[1020,1022,1028],{"text":1021,"type":745},"If you are ",{"text":1023,"type":745,"marks":1024},"sparring",[1025],{"type":765,"attrs":1026},{"href":1027,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{"text":1029,"type":745}," with a partner, looking at their chest or shoulders is a good target focus",{"type":820,"content":1031},[1032],{"type":741,"content":1033},[1034],{"text":1035,"type":745},"Keeping your eyes on your target will help you see what your opponent is doing and what is coming at you",{"type":820,"content":1037},[1038,1042],{"type":741,"content":1039},[1040],{"text":1041,"type":745},"The same is true for body shots",{"type":817,"content":1043},[1044],{"type":820,"content":1045},[1046],{"type":741,"content":1047},[1048],{"text":1049,"type":745},"Keep your head and eyes up on your target, level with the shoulders, even when you’re changing levels",{"type":820,"content":1051},[1052,1060],{"type":741,"content":1053},[1054,1058],{"text":1055,"type":745,"marks":1056},"Good Partner Practice Drill",[1057],{"type":754},{"text":1059,"type":745},":",{"type":817,"content":1061},[1062,1068],{"type":820,"content":1063},[1064],{"type":741,"content":1065},[1066],{"text":1067,"type":745},"Have a partner hold up a number while you are punching, keep your eyes on their fingers and even call out the number as they change it to make sure you’re paying attention",{"type":820,"content":1069},[1070],{"type":741,"content":1071},[1072],{"text":1073,"type":745},"This drill is also great for practicing defense",{"type":788,"attrs":1075,"content":1076},{"level":796},[1077],{"text":1078,"type":745},"Bonus Tip: Don’t Say Sorry!",{"type":741,"content":1080},[1081],{"text":1082,"type":745},"A key thing to remember is that you are at a boxing gym! If you are sparring with a trainer and accidentally miss a pad and hit them, don’t feel obligated to say sorry. That’s their job and they are used to it!",{"type":817,"content":1084},[1085],{"type":820,"content":1086},[1087],{"type":741,"content":1088},[1089],{"text":1090,"type":745},"You’re there to box and sometimes hits happen–don't say the “S” word!",{"type":788,"attrs":1092,"content":1093},{"level":790},[1094],{"text":1095,"type":745},"We’ve All Been There",{"type":741,"content":1097},[1098],{"text":1099,"type":745},"Everyone has been a newcomer and had their first day in a boxing class. The thing to remember is that you are there to learn, to box, and most importantly, to have fun! If you keep Rocky's tips in mind, you won’t look like a complete noob on your first day–and you’ll be on your way to fighting confidently.",{"type":741,"content":1101},[1102,1104,1110],{"text":1103,"type":745},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1105,"type":745,"marks":1106},"FightCamp App",[1107],{"type":765,"attrs":1108},{"href":1109,"uuid":48,"anchor":48,"target":768,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1111,"type":745}," and train with real fighters from the comfort of your own home.",{"type":774,"attrs":1113},{"id":1114,"body":1115},"566ba606-89a6-4f09-ad01-be02403de01c",[1116],{"url":1117,"_uid":1119,"image":1120,"component":810,"copyright_details":1124},{"id":7,"url":1118,"linktype":13,"fieldtype":14,"cached_url":1118},"https://fightcamp.app.link/GD872R25zob","i-d0ce8441-a917-41ba-b7a4-3250b2e98d3d",{"id":1121,"alt":1122,"name":7,"focus":48,"title":1122,"filename":1123,"copyright":7,"fieldtype":50},4331950,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/aa4f529b1e/blog_in-article_ads_free_workout_opt4_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1126,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1131,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1132,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1127,"component":118,"meta_info":1128,"meta_title":7,"block_image":1129,"cover_image":1130,"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},[],[],"2022-06-29 00:00","article",{"_uid":1136,"title":657,"plugin":43,"description":1137},"a20ecd26-fe32-4479-985a-3d0c0bb8976a","FightCamp Trainer Rocky Harris shares her 5 tips for your first day of boxing or kickboxing training: what to avoid and how to be a confident fighter!",{"id":1139,"alt":657,"name":7,"focus":48,"title":657,"filename":1140,"copyright":7,"fieldtype":50},4026289,"https://a.storyblok.com/f/115220/2400x990/2c69d2a82a/5-things-to-know-before-your-first-day-of-boxing-training.png",[],"5-things-to-know-before-your-first-day-of-boxing-training","blogs/5-things-to-know-before-your-first-day-of-boxing-training",-3980,[1146],"featured",60887917,"7ead7a75-4ce7-44a1-a3c2-a8e21462137c","2022-04-15T02:04:00.000Z","training/{{story.slug}}",[],["Reactive",1153],[1154,1357,1596,1782,1955,2240],{"name":1155,"created_at":1156,"published_at":1157,"updated_at":1158,"id":1159,"uuid":1160,"content":1161,"slug":1351,"full_slug":1352,"sort_by_date":48,"position":1353,"tag_list":1354,"is_startpage":9,"parent_id":1147,"meta_data":48,"group_id":1355,"first_published_at":1157,"release_id":48,"lang":60,"path":1150,"alternates":1356,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1162,"faqs":1163,"title":1155,"topic":1168,"author":1183,"content":1184,"category":1332,"schedule":1340,"component":1134,"meta_info":1341,"cover_image":1345,"description":1349,"contributors":1350},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1164],{"_uid":1165,"answer":1166,"question":1167,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1169,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1181,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1182,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1170,"component":39,"meta_info":1178,"block_image":1179,"cover_image":1180,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1171,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1176,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1172,"component":118,"meta_info":1173,"meta_title":7,"block_image":1174,"cover_image":1175,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":738,"content":1185},[1186,1190,1195,1200,1225,1230,1253,1258,1272,1277,1291,1296,1300,1305,1309,1314,1328],{"type":741,"content":1187},[1188],{"text":1189,"type":745},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":788,"attrs":1191,"content":1192},{"level":790},[1193],{"text":1194,"type":745},"5 Ways to Shake Up Your Cardio",{"type":788,"attrs":1196,"content":1197},{"level":796},[1198],{"text":1199,"type":745},"Swimming",{"type":741,"content":1201},[1202,1204,1213,1215,1223],{"text":1203,"type":745},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1205,"type":745,"marks":1206},"Flo Master’s",[1207,1211],{"type":765,"attrs":1208},{"href":1209,"uuid":48,"anchor":48,"custom":1210,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1212},"underline",{"text":1214,"type":745}," favorite forms of ",{"text":1216,"type":745,"marks":1217},"active recovery",[1218,1222],{"type":765,"attrs":1219},{"href":1220,"uuid":48,"anchor":48,"custom":1221,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1212},{"text":1224,"type":745}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":788,"attrs":1226,"content":1227},{"level":796},[1228],{"text":1229,"type":745},"Tabata Bag Drills",{"type":741,"content":1231},[1232,1234,1242,1244,1251],{"text":1233,"type":745},"One great way to get your anaerobic endurance up is with ",{"text":1235,"type":745,"marks":1236},"Tabata",[1237,1241],{"type":765,"attrs":1238},{"href":1239,"uuid":48,"anchor":48,"custom":1240,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1212},{"text":1243,"type":745}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1105,"type":745,"marks":1245},[1246,1250],{"type":765,"attrs":1247},{"href":1248,"uuid":48,"anchor":48,"custom":1249,"target":768,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1212},{"text":1252,"type":745}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":788,"attrs":1254,"content":1255},{"level":796},[1256],{"text":1257,"type":745},"Footwork Heavy Sports",{"type":741,"content":1259},[1260,1262,1270],{"text":1261,"type":745},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1263,"type":745,"marks":1264},"dancing",[1265,1269],{"type":765,"attrs":1266},{"href":1267,"uuid":48,"anchor":48,"custom":1268,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1212},{"text":1271,"type":745}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":788,"attrs":1273,"content":1274},{"level":796},[1275],{"text":1276,"type":745},"Hiking",{"type":741,"content":1278},[1279,1281,1289],{"text":1280,"type":745},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1282,"type":745,"marks":1283},"healthy snacks",[1284,1288],{"type":765,"attrs":1285},{"href":1286,"uuid":48,"anchor":48,"custom":1287,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1212},{"text":1290,"type":745},"! ",{"type":788,"attrs":1292,"content":1293},{"level":796},[1294],{"text":1295,"type":745},"Shadowboxing Punchouts",{"type":741,"content":1297},[1298],{"text":1299,"type":745},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":788,"attrs":1301,"content":1302},{"level":790},[1303],{"text":1304,"type":745},"Shaking Up Your Cardio",{"type":741,"content":1306},[1307],{"text":1308,"type":745},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":788,"attrs":1310,"content":1311},{"level":790},[1312],{"text":1313,"type":745},"Train Like a Fighter",{"type":741,"content":1315},[1316,1318,1326],{"text":1317,"type":745},"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":1319,"type":745,"marks":1320},"FightCamp",[1321,1325],{"type":765,"attrs":1322},{"href":1323,"uuid":48,"anchor":48,"custom":1324,"target":768,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1212},{"text":1327,"type":745}," 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":741,"content":1329},[1330],{"text":1331,"type":745},"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":1333,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1338,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1334,"component":118,"meta_info":1335,"meta_title":7,"block_image":1336,"cover_image":1337,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1342,"title":1343,"plugin":43,"description":1344},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1346,"alt":1347,"name":7,"focus":7,"title":1347,"filename":1348,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1146],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1358,"created_at":1359,"published_at":1360,"updated_at":1361,"id":1362,"uuid":1363,"content":1364,"slug":1589,"full_slug":1590,"sort_by_date":48,"position":1591,"tag_list":1592,"is_startpage":9,"parent_id":1147,"meta_data":48,"group_id":1593,"first_published_at":1594,"release_id":48,"lang":60,"path":1150,"alternates":1595,"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":1365,"faqs":1366,"title":1358,"topic":1379,"author":1394,"content":1395,"category":1570,"schedule":1578,"component":1134,"meta_info":1579,"cover_image":1583,"description":1587,"contributors":1588},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1367,1371,1375],{"_uid":1368,"answer":1369,"question":1370,"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":1372,"answer":1373,"question":1374,"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":1376,"answer":1377,"question":1378,"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":1380,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1392,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1393,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1381,"component":39,"meta_info":1389,"block_image":1390,"cover_image":1391,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1382,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1387,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1388,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1383,"component":118,"meta_info":1384,"meta_title":7,"block_image":1385,"cover_image":1386,"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":738,"content":1396},[1397,1401,1405,1409,1413,1427,1475,1487,1492,1515,1549,1553,1557,1567],{"type":788,"attrs":1398,"content":1399},{"level":790},[1400],{"text":1370,"type":745},{"type":741,"content":1402},[1403],{"text":1404,"type":745},"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":741,"content":1406},[1407],{"text":1408,"type":745},"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":788,"attrs":1410,"content":1411},{"level":790},[1412],{"text":1374,"type":745},{"type":741,"content":1414},[1415,1417,1425],{"text":1416,"type":745},"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":1418,"type":745,"marks":1419},"National Academy of Sports Medicine",[1420,1424],{"type":765,"attrs":1421},{"href":1422,"uuid":48,"anchor":48,"custom":1423,"target":768,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1212},{"text":1426,"type":745}," has a few exercise-related symptoms of overtraining:",{"type":1428,"attrs":1429,"content":1432},"ordered_list",{"order":1430},{"order":1431},1,[1433,1439,1445,1451,1457,1463,1469],{"type":820,"content":1434},[1435],{"type":741,"content":1436},[1437],{"text":1438,"type":745},"A plateau or decline in workout performance or progress",{"type":820,"content":1440},[1441],{"type":741,"content":1442},[1443],{"text":1444,"type":745},"A perception of increased exertion during “normal” or “easy” workouts",{"type":820,"content":1446},[1447],{"type":741,"content":1448},[1449],{"text":1450,"type":745},"Excessive sweating or overheating",{"type":820,"content":1452},[1453],{"type":741,"content":1454},[1455],{"text":1456,"type":745},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":820,"content":1458},[1459],{"type":741,"content":1460},[1461],{"text":1462,"type":745},"A lack of feeling “refreshed” after regular rest and recovery",{"type":820,"content":1464},[1465],{"type":741,"content":1466},[1467],{"text":1468,"type":745},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":820,"content":1470},[1471],{"type":741,"content":1472},[1473],{"text":1474,"type":745},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":741,"content":1476},[1477,1479,1485],{"text":1478,"type":745},"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":1105,"type":745,"marks":1480},[1481,1484],{"type":765,"attrs":1482},{"href":1248,"uuid":48,"anchor":48,"custom":1483,"target":768,"linktype":13},{},{"type":1212},{"text":1486,"type":745}," 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":788,"attrs":1488,"content":1489},{"level":790},[1490],{"text":1491,"type":745},"A Day of Rest",{"type":741,"content":1493},[1494,1496,1504,1506,1513],{"text":1495,"type":745},"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":1497,"type":745,"marks":1498},"Aaron",[1499,1503],{"type":765,"attrs":1500},{"href":1501,"uuid":48,"anchor":48,"custom":1502,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1212},{"text":1505,"type":745}," and ",{"text":1507,"type":745,"marks":1508},"Flo",[1509,1512],{"type":765,"attrs":1510},{"href":1209,"uuid":48,"anchor":48,"custom":1511,"target":768,"linktype":13},{},{"type":1212},{"text":1514,"type":745},"), 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":741,"content":1516},[1517,1519,1527,1529,1537,1539,1547],{"text":1518,"type":745},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1520,"type":745,"marks":1521},"researchers",[1522,1526],{"type":765,"attrs":1523},{"href":1524,"uuid":48,"anchor":48,"custom":1525,"target":768,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1212},{"text":1528,"type":745}," 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":1530,"type":745,"marks":1531},"FightCamp Trainers",[1532,1536],{"type":765,"attrs":1533},{"href":1534,"uuid":48,"anchor":48,"custom":1535,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1212},{"text":1538,"type":745}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1540,"type":745,"marks":1541},"neurological connections",[1542,1546],{"type":765,"attrs":1543},{"href":1544,"uuid":48,"anchor":48,"custom":1545,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1212},{"text":1548,"type":745},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":741,"content":1550},[1551],{"text":1552,"type":745},"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":788,"attrs":1554,"content":1555},{"level":790},[1556],{"text":1313,"type":745},{"type":741,"content":1558},[1559,1560,1566],{"text":1317,"type":745},{"text":1319,"type":745,"marks":1561},[1562,1565],{"type":765,"attrs":1563},{"href":1323,"uuid":48,"anchor":48,"custom":1564,"target":768,"linktype":13},{},{"type":1212},{"text":1327,"type":745},{"type":741,"content":1568},[1569],{"text":1331,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1571,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1576,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1577,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1572,"component":118,"meta_info":1573,"meta_title":7,"block_image":1574,"cover_image":1575,"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":1580,"title":1581,"plugin":43,"description":1582},"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":1584,"alt":1585,"name":7,"focus":7,"title":1585,"filename":1586,"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,[1146],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1597,"created_at":1598,"published_at":1599,"updated_at":1600,"id":1601,"uuid":1602,"content":1603,"slug":1775,"full_slug":1776,"sort_by_date":48,"position":1777,"tag_list":1778,"is_startpage":9,"parent_id":1147,"meta_data":48,"group_id":1779,"first_published_at":1780,"release_id":48,"lang":60,"path":1150,"alternates":1781,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1604,"faqs":1605,"title":1622,"topic":1623,"author":1638,"content":1639,"category":1759,"schedule":1767,"component":1134,"meta_info":1768,"cover_image":1771,"description":1770,"contributors":1774},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1606,1610,1614,1618],{"_uid":1607,"answer":1608,"question":1609,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1611,"answer":1612,"question":1613,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1615,"answer":1616,"question":1617,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1619,"answer":1620,"question":1621,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1624,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1637,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1625,"component":39,"meta_info":1633,"block_image":1634,"cover_image":1635,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1626,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1631,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1632,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1627,"component":118,"meta_info":1628,"meta_title":7,"block_image":1629,"cover_image":1630,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":738,"content":1640},[1641,1654,1659,1664,1677,1680,1685,1696,1699,1704,1715,1719,1723,1728,1741,1745,1755],{"type":741,"content":1642},[1643,1645,1652],{"text":1644,"type":745},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1646,"type":745,"marks":1647},"shadowboxing",[1648],{"type":765,"attrs":1649},{"href":1650,"uuid":48,"anchor":48,"custom":1651,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1653,"type":745}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":788,"attrs":1655,"content":1656},{"level":790},[1657],{"text":1658,"type":745},"Why You Should Practice Shadowboxing With Hand Weights",{"type":788,"attrs":1660,"content":1661},{"level":796},[1662],{"text":1663,"type":745},"1. Speed",{"type":774,"attrs":1665},{"id":1666,"body":1667},"58589914-3cf9-454d-8369-7218c807f59a",[1668],{"url":1669,"_uid":1671,"image":1672,"component":810,"copyright_details":1676},{"id":7,"url":7,"linktype":1670,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1673,"alt":1674,"name":7,"focus":48,"title":1674,"filename":1675,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":741,"content":1678},[1679],{"text":1612,"type":745},{"type":788,"attrs":1681,"content":1682},{"level":796},[1683],{"text":1684,"type":745},"2. Arm Endurance",{"type":774,"attrs":1686},{"id":1666,"body":1687},[1688],{"url":1689,"_uid":1690,"image":1691,"component":810,"copyright_details":1695},{"id":7,"url":7,"linktype":1670,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1692,"alt":1693,"name":7,"focus":48,"title":1693,"filename":1694,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":741,"content":1697},[1698],{"text":1616,"type":745},{"type":788,"attrs":1700,"content":1701},{"level":796},[1702],{"text":1703,"type":745},"3. Cardiovascular Conditioning",{"type":774,"attrs":1705},{"id":1666,"body":1706},[1707],{"url":1708,"_uid":1709,"image":1710,"component":810,"copyright_details":1714},{"id":7,"url":7,"linktype":1670,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1711,"alt":1712,"name":7,"focus":48,"title":1712,"filename":1713,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":741,"content":1716},[1717],{"text":1718,"type":745},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":741,"content":1720},[1721],{"text":1722,"type":745},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":788,"attrs":1724,"content":1725},{"level":790},[1726],{"text":1727,"type":745},"Amp Up Your Training",{"type":741,"content":1729},[1730,1732,1739],{"text":1731,"type":745},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1733,"type":745,"marks":1734},"FightCamp Facebook Community",[1735],{"type":765,"attrs":1736},{"href":1737,"uuid":48,"anchor":48,"custom":1738,"target":768,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1740,"type":745}," and let me know.",{"type":788,"attrs":1742,"content":1743},{"level":790},[1744],{"text":1313,"type":745},{"type":741,"content":1746},[1747,1748,1753],{"text":1317,"type":745},{"text":1319,"type":745,"marks":1749},[1750],{"type":765,"attrs":1751},{"href":1323,"uuid":48,"anchor":48,"custom":1752,"target":768,"linktype":13},{},{"text":1754,"type":745}," 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":741,"content":1756},[1757],{"text":1758,"type":745},"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":1760,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1765,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1766,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1761,"component":118,"meta_info":1762,"meta_title":7,"block_image":1763,"cover_image":1764,"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},[],[],"2023-01-16 00:00",{"_uid":1769,"title":1622,"plugin":43,"description":1770},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1772,"alt":1597,"name":7,"focus":48,"title":1597,"filename":1773,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1146],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1783,"created_at":1784,"published_at":1785,"updated_at":1786,"id":1787,"uuid":1788,"content":1789,"slug":1948,"full_slug":1949,"sort_by_date":48,"position":1950,"tag_list":1951,"is_startpage":9,"parent_id":1147,"meta_data":48,"group_id":1952,"first_published_at":1953,"release_id":48,"lang":60,"path":1150,"alternates":1954,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1790,"faqs":1791,"title":1783,"topic":1808,"author":1183,"content":1823,"category":1930,"schedule":1938,"component":1134,"meta_info":1939,"cover_image":1943,"description":1946,"contributors":1947},"af46e437-bfbd-4a28-91a2-df5259454628",[1792,1796,1800,1804],{"_uid":1793,"answer":1794,"question":1795,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1797,"answer":1798,"question":1799,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1801,"answer":1802,"question":1803,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1805,"answer":1806,"question":1807,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1809,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1821,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1822,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1810,"component":39,"meta_info":1818,"block_image":1819,"cover_image":1820,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1811,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1816,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1817,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1812,"component":118,"meta_info":1813,"meta_title":7,"block_image":1814,"cover_image":1815,"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":738,"content":1824},[1825,1838,1843,1847,1852,1856,1870,1875,1888,1893,1897,1910,1914,1918,1927],{"type":741,"content":1826},[1827,1829,1836],{"text":1828,"type":745},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1830,"type":745,"marks":1831},"Strength training",[1832],{"type":765,"attrs":1833},{"href":1834,"uuid":48,"anchor":48,"custom":1835,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1837,"type":745}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":788,"attrs":1839,"content":1840},{"level":790},[1841],{"text":1842,"type":745},"Why do Boxers Train Their Neck?",{"type":741,"content":1844},[1845],{"text":1846,"type":745},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":788,"attrs":1848,"content":1849},{"level":790},[1850],{"text":1851,"type":745},"How do Boxers Strength Train Their Neck?",{"type":741,"content":1853},[1854],{"text":1855,"type":745},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":817,"content":1857},[1858,1864],{"type":820,"content":1859},[1860],{"type":741,"content":1861},[1862],{"text":1863,"type":745},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":820,"content":1865},[1866],{"type":741,"content":1867},[1868],{"text":1869,"type":745},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":788,"attrs":1871,"content":1872},{"level":790},[1873],{"text":1874,"type":745},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":741,"content":1876},[1877,1879,1886],{"text":1878,"type":745},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1880,"type":745,"marks":1881},"injury",[1882],{"type":765,"attrs":1883},{"href":1884,"uuid":48,"anchor":48,"custom":1885,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1887,"type":745}," occurring.",{"type":788,"attrs":1889,"content":1890},{"level":790},[1891],{"text":1892,"type":745},"How Often Should Boxers Train Their Neck?",{"type":741,"content":1894},[1895],{"text":1896,"type":745},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":774,"attrs":1898},{"id":1899,"body":1900},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1901],{"_uid":1902,"text":1903,"image":1904,"author":1908,"component":1909},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1905,"alt":1906,"name":7,"focus":7,"title":1906,"filename":1907,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":741,"content":1911},[1912],{"text":1913,"type":745},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":788,"attrs":1915,"content":1916},{"level":790},[1917],{"text":1313,"type":745},{"type":741,"content":1919},[1920,1921,1926],{"text":1317,"type":745},{"text":1319,"type":745,"marks":1922},[1923],{"type":765,"attrs":1924},{"href":1323,"uuid":48,"anchor":48,"custom":1925,"target":768,"linktype":13},{},{"text":1327,"type":745},{"type":741,"content":1928},[1929],{"text":1758,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1931,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1936,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1937,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1932,"component":118,"meta_info":1933,"meta_title":7,"block_image":1934,"cover_image":1935,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1940,"title":1941,"plugin":43,"description":1942},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1944,"alt":1906,"name":7,"focus":7,"title":1906,"filename":1945,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1146],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1956,"created_at":1957,"published_at":1958,"updated_at":1959,"id":1960,"uuid":1961,"content":1962,"slug":2233,"full_slug":2234,"sort_by_date":48,"position":2235,"tag_list":2236,"is_startpage":9,"parent_id":1147,"meta_data":48,"group_id":2237,"first_published_at":2238,"release_id":48,"lang":60,"path":1150,"alternates":2239,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1963,"faqs":1964,"title":1956,"topic":1981,"author":1183,"content":1996,"category":2214,"schedule":2222,"component":1134,"meta_info":2223,"cover_image":2227,"description":2231,"contributors":2232},"0970fa5a-5687-49ba-9c33-b7285372264c",[1965,1969,1973,1977],{"_uid":1966,"answer":1967,"question":1968,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1970,"answer":1971,"question":1972,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1974,"answer":1975,"question":1976,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1978,"answer":1979,"question":1980,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1982,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1994,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1995,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1983,"component":39,"meta_info":1991,"block_image":1992,"cover_image":1993,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1984,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1989,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1990,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1985,"component":118,"meta_info":1986,"meta_title":7,"block_image":1987,"cover_image":1988,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":738,"content":1997},[1998,2003,2023,2028,2033,2037,2069,2073,2078,2088,2108,2112,2117,2121,2147,2151,2177,2181,2186,2198,2202,2211],{"type":788,"attrs":1999,"content":2000},{"level":790},[2001],{"text":2002,"type":745},"How to Get Better Head Movement in Boxing",{"type":741,"content":2004},[2005,2007,2014,2016,2021],{"text":2006,"type":745},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2008,"type":745,"marks":2009},"movements",[2010],{"type":765,"attrs":2011},{"href":2012,"uuid":48,"anchor":48,"custom":2013,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2015,"type":745}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2017,"type":745,"marks":2018},"employ",[2019],{"type":2020},"italic",{"text":2022,"type":745}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":788,"attrs":2024,"content":2025},{"level":790},[2026],{"text":2027,"type":745},"3 Boxing Head Movement Drills",{"type":788,"attrs":2029,"content":2030},{"level":796},[2031],{"text":2032,"type":745},"The 5 Point Pivot Drill",{"type":741,"content":2034},[2035],{"text":2036,"type":745},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":817,"content":2038},[2039,2045,2051,2057,2063],{"type":820,"content":2040},[2041],{"type":741,"content":2042},[2043],{"text":2044,"type":745},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":820,"content":2046},[2047],{"type":741,"content":2048},[2049],{"text":2050,"type":745},"Weave under to the other side (to avoid hooks)",{"type":820,"content":2052},[2053],{"type":741,"content":2054},[2055],{"text":2056,"type":745},"Pull back/sway (good for avoiding uppercuts)",{"type":820,"content":2058},[2059],{"type":741,"content":2060},[2061],{"text":2062,"type":745},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":820,"content":2064},[2065],{"type":741,"content":2066},[2067],{"text":2068,"type":745},"Throw a punch (it's important that defense and offense are fluid) ",{"type":741,"content":2070},[2071],{"text":2072,"type":745},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":788,"attrs":2074,"content":2075},{"level":796},[2076],{"text":2077,"type":745},"Frame and Shoot Drill",{"type":741,"content":2079},[2080,2082,2086],{"text":2081,"type":745},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2083,"type":745,"marks":2084},"will",[2085],{"type":2020},{"text":2087,"type":745}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":817,"content":2089},[2090,2096,2102],{"type":820,"content":2091},[2092],{"type":741,"content":2093},[2094],{"text":2095,"type":745},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":820,"content":2097},[2098],{"type":741,"content":2099},[2100],{"text":2101,"type":745},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":820,"content":2103},[2104],{"type":741,"content":2105},[2106],{"text":2107,"type":745},"Once you know what feels best, throw a punch from that position. ",{"type":741,"content":2109},[2110],{"text":2111,"type":745},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":788,"attrs":2113,"content":2114},{"level":796},[2115],{"text":2116,"type":745},"The Line Drill",{"type":741,"content":2118},[2119],{"text":2120,"type":745},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":817,"content":2122},[2123,2129,2135,2141],{"type":820,"content":2124},[2125],{"type":741,"content":2126},[2127],{"text":2128,"type":745},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":820,"content":2130},[2131],{"type":741,"content":2132},[2133],{"text":2134,"type":745}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":820,"content":2136},[2137],{"type":741,"content":2138},[2139],{"text":2140,"type":745},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":820,"content":2142},[2143],{"type":741,"content":2144},[2145],{"text":2146,"type":745},"Repeat step 1",{"type":741,"content":2148},[2149],{"text":2150,"type":745},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":817,"content":2152},[2153,2159,2165,2171],{"type":820,"content":2154},[2155],{"type":741,"content":2156},[2157],{"text":2158,"type":745},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":820,"content":2160},[2161],{"type":741,"content":2162},[2163],{"text":2164,"type":745},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":820,"content":2166},[2167],{"type":741,"content":2168},[2169],{"text":2170,"type":745},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":820,"content":2172},[2173],{"type":741,"content":2174},[2175],{"text":2176,"type":745},"Return to neutral and repeat the sequence",{"type":741,"content":2178},[2179],{"text":2180,"type":745},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":788,"attrs":2182,"content":2183},{"level":790},[2184],{"text":2185,"type":745},"Keep Your Head Moving",{"type":741,"content":2187},[2188,2190,2196],{"text":2189,"type":745},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2008,"type":745,"marks":2191},[2192],{"type":765,"attrs":2193},{"href":2194,"uuid":48,"anchor":48,"custom":2195,"target":768,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2197,"type":745}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":788,"attrs":2199,"content":2200},{"level":790},[2201],{"text":1313,"type":745},{"type":741,"content":2203},[2204,2205,2210],{"text":1317,"type":745},{"text":1319,"type":745,"marks":2206},[2207],{"type":765,"attrs":2208},{"href":1323,"uuid":48,"anchor":48,"custom":2209,"target":768,"linktype":13},{},{"text":1754,"type":745},{"type":741,"content":2212},[2213],{"text":1758,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2215,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2220,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2221,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2216,"component":118,"meta_info":2217,"meta_title":7,"block_image":2218,"cover_image":2219,"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":2224,"title":2225,"plugin":43,"description":2226},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2228,"alt":2229,"name":7,"focus":7,"title":2229,"filename":2230,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1146],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2241,"created_at":2242,"published_at":2243,"updated_at":2244,"id":2245,"uuid":2246,"content":2247,"slug":2453,"full_slug":2454,"sort_by_date":48,"position":2455,"tag_list":2456,"is_startpage":9,"parent_id":1147,"meta_data":48,"group_id":2457,"first_published_at":2243,"release_id":48,"lang":60,"path":1150,"alternates":2458,"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":2248,"faqs":2249,"title":2241,"topic":2266,"author":2281,"content":2282,"category":2434,"schedule":2442,"component":1134,"meta_info":2443,"cover_image":2447,"description":2451,"contributors":2452},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2250,2254,2258,2262],{"_uid":2251,"answer":2252,"question":2253,"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":2255,"answer":2256,"question":2257,"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":2259,"answer":2260,"question":2261,"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":2263,"answer":2264,"question":2265,"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":2267,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2279,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2280,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2268,"component":39,"meta_info":2276,"block_image":2277,"cover_image":2278,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2269,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2274,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2275,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2270,"component":118,"meta_info":2271,"meta_title":7,"block_image":2272,"cover_image":2273,"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":738,"content":2283},[2284,2288,2302,2306,2311,2314,2319,2324,2328,2333,2337,2342,2346,2351,2355,2360,2374,2378,2382,2386,2390,2395,2399,2413,2417,2421,2431],{"type":741,"content":2285},[2286],{"text":2287,"type":745},"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":741,"content":2289},[2290,2292,2300],{"text":2291,"type":745},"Running for boxers is a critical element of ",{"text":2293,"type":745,"marks":2294},"roadwork drills",[2295,2299],{"type":765,"attrs":2296},{"href":2297,"uuid":48,"anchor":48,"custom":2298,"target":768,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1212},{"text":2301,"type":745}," 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":741,"content":2303},[2304],{"text":2305,"type":745},"“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":788,"attrs":2307,"content":2308},{"level":790},[2309],{"text":2310,"type":745},"Is Running Good for Boxing?",{"type":741,"content":2312},[2313],{"text":2252,"type":745},{"type":788,"attrs":2315,"content":2316},{"level":790},[2317],{"text":2318,"type":745},"Benefits of Running for Boxers",{"type":788,"attrs":2320,"content":2321},{"level":796},[2322],{"text":2323,"type":745},"Builds Endurance & Stamina",{"type":741,"content":2325},[2326],{"text":2327,"type":745},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":788,"attrs":2329,"content":2330},{"level":796},[2331],{"text":2332,"type":745},"Improves Cardiovascular System",{"type":741,"content":2334},[2335],{"text":2336,"type":745},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":788,"attrs":2338,"content":2339},{"level":796},[2340],{"text":2341,"type":745},"Strengthens Lower Body",{"type":741,"content":2343},[2344],{"text":2345,"type":745},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":788,"attrs":2347,"content":2348},{"level":796},[2349],{"text":2350,"type":745},"Teaches Discipline",{"type":741,"content":2352},[2353],{"text":2354,"type":745},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":788,"attrs":2356,"content":2357},{"level":796},[2358],{"text":2359,"type":745},"Enhances Mental Clarity",{"type":741,"content":2361},[2362,2364,2372],{"text":2363,"type":745},"Much like boxing, running can be a form of ",{"text":2365,"type":745,"marks":2366},"meditative movement",[2367,2371],{"type":765,"attrs":2368},{"href":2369,"uuid":48,"anchor":48,"custom":2370,"target":768,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1212},{"text":2373,"type":745}," that clears your head and focuses your mind.",{"type":788,"attrs":2375,"content":2376},{"level":790},[2377],{"text":2261,"type":745},{"type":741,"content":2379},[2380],{"text":2381,"type":745},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":741,"content":2383},[2384],{"text":2385,"type":745},"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":741,"content":2387},[2388],{"text":2389,"type":745},"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":788,"attrs":2391,"content":2392},{"level":790},[2393],{"text":2394,"type":745},"How Long Should I Be Running for Boxing?",{"type":741,"content":2396},[2397],{"text":2398,"type":745},"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":741,"content":2400},[2401,2403,2411],{"text":2402,"type":745},"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":2404,"type":745,"marks":2405},"10 minutes of running",[2406,2410],{"type":765,"attrs":2407},{"href":2408,"uuid":48,"anchor":48,"custom":2409,"target":768,"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":1212},{"text":2412,"type":745}," 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":741,"content":2414},[2415],{"text":2416,"type":745},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":788,"attrs":2418,"content":2419},{"level":790},[2420],{"text":1313,"type":745},{"type":741,"content":2422},[2423,2424,2430],{"text":1317,"type":745},{"text":1319,"type":745,"marks":2425},[2426,2429],{"type":765,"attrs":2427},{"href":1323,"uuid":48,"anchor":48,"custom":2428,"target":768,"linktype":13},{},{"type":1212},{"text":1327,"type":745},{"type":741,"content":2432},[2433],{"text":1331,"type":745},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2435,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2440,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2441,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2436,"component":118,"meta_info":2437,"meta_title":7,"block_image":2438,"cover_image":2439,"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":2444,"title":2445,"plugin":43,"description":2446},"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":2448,"alt":2449,"name":7,"focus":7,"title":2449,"filename":2450,"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,[1146],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1134,"created_at":2460,"published_at":2461,"updated_at":2462,"id":2463,"uuid":2464,"content":2465,"slug":1134,"full_slug":2486,"sort_by_date":48,"position":446,"tag_list":2487,"is_startpage":9,"parent_id":2488,"meta_data":48,"group_id":2489,"first_published_at":2490,"release_id":48,"lang":60,"path":7,"alternates":2491,"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":2466,"component":2467,"meta_info":2468,"custom_content_list":2470},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2469,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2471,2476,2481],{"_uid":2472,"label":2473,"value":2474,"dev_id":2475,"component":745},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2477,"label":2478,"value":2479,"dev_id":2480,"component":745},"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":2482,"label":2483,"value":2484,"dev_id":2485,"component":745},"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",[],1785892828285]