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01/26/2020",{"type":778,"content":1112},[1113],{"type":740,"content":1114},[1115],{"text":1116,"type":744},"6 Round Pure Punching Workout with Coach PJ - 01/06/2021",{"type":740,"content":1118},[1119],{"text":1120,"type":744,"marks":1121},"THUR:",[1122],{"type":794},{"type":775,"content":1124},[1125],{"type":778,"content":1126},[1127],{"type":740,"content":1128},[1129],{"text":1130,"type":744},"15 Minute Core Crunchtime with Tommy - 07/31/2019",{"type":740,"content":1132},[1133],{"text":1134,"type":744,"marks":1135},"FRI:",[1136],{"type":794},{"type":775,"content":1138},[1139],{"type":778,"content":1140},[1141],{"type":740,"content":1142},[1143],{"text":1144,"type":744},"10 Round Pro Combo Workout with Coach PJ - 01/25/2021",{"type":740,"content":1146},[1147],{"text":1148,"type":744,"marks":1149},"SAT:",[1150],{"type":794},{"type":775,"content":1152},[1153,1159],{"type":778,"content":1154},[1155],{"type":740,"content":1156},[1157],{"text":1158,"type":744},"4 Round Burnout Workout with Coach PJ - 01/22/2021",{"type":778,"content":1160},[1161],{"type":740,"content":1162},[1163],{"text":1164,"type":744},"4 Round Combo Build Up Workout with Coach PJ - 01/02/2021",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1166,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1171,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1172,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1167,"component":118,"meta_info":1168,"meta_title":7,"block_image":1169,"cover_image":1170,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-02-13 00:00","article",{"_uid":1176,"title":657,"plugin":43,"description":1177},"08122f0e-984e-4caa-a3ef-7797900bf4c8","Join FightCamp Trainer PJ for 7 days of intense conditioning training. Focus on building stamina, speed, and skill to maximize your boxing workouts.",{"id":1179,"alt":764,"name":7,"focus":48,"title":764,"filename":1180,"copyright":7,"fieldtype":50},3397518,"https://a.storyblok.com/f/115220/2400x990/09e38ead33/7-day-intense-conditioning-training.jpg",[],"7-day-intense-conditioning-training-workout-program","blogs/7-day-intense-conditioning-training-workout-program",-1150,[],60887917,"23e43ad4-885a-49a2-89cf-083db7f94dd9","2021-02-13T02:31:00.000Z",[],["Reactive",1191],[1192,1351,1539,1964,2204,2490],{"name":1193,"created_at":1194,"published_at":1195,"updated_at":1196,"id":1197,"uuid":1198,"content":1199,"slug":1343,"full_slug":1344,"sort_by_date":48,"position":1345,"tag_list":1346,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1348,"first_published_at":1195,"release_id":48,"lang":60,"path":1349,"alternates":1350,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1200,"faqs":1201,"title":1193,"topic":1218,"author":1233,"content":1234,"category":1327,"schedule":1335,"component":1174,"meta_info":1336,"cover_image":1339,"description":1338,"contributors":1342},"96d7fcda-e3db-4f35-935d-fd195032b834",[1202,1206,1210,1214],{"_uid":1203,"answer":1204,"question":1205,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1207,"answer":1208,"question":1209,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1211,"answer":1212,"question":1213,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1215,"answer":1216,"question":1217,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1219,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1231,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1220,"component":39,"meta_info":1228,"block_image":1229,"cover_image":1230,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1221,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1226,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1227,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1222,"component":118,"meta_info":1223,"meta_title":7,"block_image":1224,"cover_image":1225,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":737,"content":1235},[1236,1258,1263,1266,1271,1274,1279,1301,1306,1310,1323],{"type":740,"content":1237},[1238,1240,1247,1249,1256],{"text":1239,"type":744},"Boxing is a sport about ",{"text":1241,"type":744,"marks":1242},"range",[1243],{"type":1009,"attrs":1244},{"href":1245,"uuid":48,"anchor":48,"custom":1246,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1248,"type":744}," and ",{"text":1250,"type":744,"marks":1251},"distance",[1252],{"type":1009,"attrs":1253},{"href":1254,"uuid":48,"anchor":48,"custom":1255,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1257,"type":744},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":768,"attrs":1259,"content":1260},{"level":770},[1261],{"text":1262,"type":744},"Step Behind The Jab",{"type":740,"content":1264},[1265],{"text":1208,"type":744},{"type":768,"attrs":1267,"content":1268},{"level":770},[1269],{"text":1270,"type":744},"Front Foot Defense",{"type":740,"content":1272},[1273],{"text":1212,"type":744},{"type":768,"attrs":1275,"content":1276},{"level":770},[1277],{"text":1278,"type":744},"Cutting Off The Ring",{"type":740,"content":1280},[1281,1283,1290,1292,1299],{"text":1282,"type":744},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1284,"type":744,"marks":1285},"outside fighter",[1286],{"type":1009,"attrs":1287},{"href":1288,"uuid":48,"anchor":48,"custom":1289,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1291,"type":744},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1293,"type":744,"marks":1294},"jab",[1295],{"type":1009,"attrs":1296},{"href":1297,"uuid":48,"anchor":48,"custom":1298,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1300,"type":744}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":768,"attrs":1302,"content":1303},{"level":770},[1304],{"text":1305,"type":744},"The Takeaway",{"type":740,"content":1307},[1308],{"text":1309,"type":744},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":740,"content":1311},[1312,1314,1321],{"text":1313,"type":744},"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":1315,"type":744,"marks":1316},"FightCamp",[1317],{"type":1009,"attrs":1318},{"href":1319,"uuid":48,"anchor":48,"custom":1320,"target":1012,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1322,"type":744}," 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":740,"content":1324},[1325],{"text":1326,"type":744},"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":1328,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1333,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1329,"component":118,"meta_info":1330,"meta_title":7,"block_image":1331,"cover_image":1332,"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},[],[],"2022-09-10 00:00",{"_uid":1337,"title":1193,"plugin":43,"description":1338},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1340,"alt":1193,"name":7,"focus":48,"title":1193,"filename":1341,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1347],"featured","9fda1453-7f76-4309-80d2-f9cc385e2e83","training/{{story.slug}}",[],{"name":1352,"created_at":1353,"published_at":1354,"updated_at":1355,"id":1356,"uuid":1357,"content":1358,"slug":1532,"full_slug":1533,"sort_by_date":48,"position":1534,"tag_list":1535,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1536,"first_published_at":1537,"release_id":48,"lang":60,"path":1349,"alternates":1538,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1359,"faqs":1360,"title":1377,"topic":1378,"author":1233,"content":1393,"category":1513,"schedule":1521,"component":1174,"meta_info":1522,"cover_image":1526,"description":1530,"contributors":1531},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1361,1365,1369,1373],{"_uid":1362,"answer":1363,"question":1364,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1366,"answer":1367,"question":1368,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1370,"answer":1371,"question":1372,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1374,"answer":1375,"question":1376,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1379,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1391,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1392,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1380,"component":39,"meta_info":1388,"block_image":1389,"cover_image":1390,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1381,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1386,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1387,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1382,"component":118,"meta_info":1383,"meta_title":7,"block_image":1384,"cover_image":1385,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":737,"content":1394},[1395,1408,1412,1423,1436,1440,1449,1453,1457,1466,1479,1483,1496,1501,1510],{"type":740,"content":1396},[1397,1399,1406],{"text":1398,"type":744},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1400,"type":744,"marks":1401},"Muhammad Ali",[1402],{"type":1009,"attrs":1403},{"href":1404,"uuid":48,"anchor":48,"custom":1405,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1407,"type":744}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":768,"attrs":1409,"content":1410},{"level":770},[1411],{"text":1368,"type":744},{"type":756,"attrs":1413},{"id":1414,"body":1415},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1416],{"url":7,"_uid":1417,"image":1418,"component":766,"copyright_details":1422},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1419,"alt":1420,"name":7,"focus":7,"title":1420,"filename":1421,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":740,"content":1424},[1425,1427,1434],{"text":1426,"type":744},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1428,"type":744,"marks":1429},"Manny Pacquiao",[1430],{"type":1009,"attrs":1431},{"href":1432,"uuid":48,"anchor":48,"custom":1433,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1435,"type":744},". His punches have great technique and flow well, naturally building momentum.",{"type":768,"attrs":1437,"content":1438},{"level":770},[1439],{"text":1372,"type":744},{"type":756,"attrs":1441},{"id":1414,"body":1442},[1443],{"url":7,"_uid":1444,"image":1445,"component":766,"copyright_details":1448},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1446,"alt":1420,"name":7,"focus":7,"title":1420,"filename":1447,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":740,"content":1450},[1451],{"text":1452,"type":744},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":768,"attrs":1454,"content":1455},{"level":770},[1456],{"text":1376,"type":744},{"type":756,"attrs":1458},{"id":1414,"body":1459},[1460],{"url":7,"_uid":1461,"image":1462,"component":766,"copyright_details":1465},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1463,"alt":1420,"name":7,"focus":7,"title":1420,"filename":1464,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":740,"content":1467},[1468,1470,1477],{"text":1469,"type":744},"In boxing movies, you will often hear boxers ‘",{"text":1471,"type":744,"marks":1472},"hiss",[1473],{"type":1009,"attrs":1474},{"href":1475,"uuid":48,"anchor":48,"custom":1476,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1478,"type":744},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":768,"attrs":1480,"content":1481},{"level":770},[1482],{"text":1305,"type":744},{"type":740,"content":1484},[1485,1487,1494],{"text":1486,"type":744},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1488,"type":744,"marks":1489},"breathing",[1490],{"type":1009,"attrs":1491},{"href":1492,"uuid":48,"anchor":48,"custom":1493,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1495,"type":744}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":768,"attrs":1497,"content":1498},{"level":770},[1499],{"text":1500,"type":744},"Train Like a Fighter",{"type":740,"content":1502},[1503,1504,1509],{"text":1313,"type":744},{"text":1315,"type":744,"marks":1505},[1506],{"type":1009,"attrs":1507},{"href":1319,"uuid":48,"anchor":48,"custom":1508,"target":1012,"linktype":13},{},{"text":1322,"type":744},{"type":740,"content":1511},[1512],{"text":1326,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1514,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1519,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1520,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1515,"component":118,"meta_info":1516,"meta_title":7,"block_image":1517,"cover_image":1518,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":1523,"title":1524,"plugin":43,"description":1525},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1527,"alt":1528,"name":7,"focus":7,"title":1528,"filename":1529,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1347],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1540,"created_at":1541,"published_at":1542,"updated_at":1543,"id":1544,"uuid":1545,"content":1546,"slug":1957,"full_slug":1958,"sort_by_date":48,"position":1959,"tag_list":1960,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":1961,"first_published_at":1962,"release_id":48,"lang":60,"path":1349,"alternates":1963,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1547,"faqs":1548,"title":1540,"topic":1569,"author":1584,"content":1585,"category":1941,"schedule":1949,"component":1174,"meta_info":1950,"cover_image":1953,"description":1952,"contributors":1956},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1549,1553,1557,1561,1565],{"_uid":1550,"answer":1551,"question":1552,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1554,"answer":1555,"question":1556,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1558,"answer":1559,"question":1560,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1562,"answer":1563,"question":1564,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1566,"answer":1567,"question":1568,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1570,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1582,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1583,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1571,"component":39,"meta_info":1579,"block_image":1580,"cover_image":1581,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1572,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1577,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1578,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1573,"component":118,"meta_info":1574,"meta_title":7,"block_image":1575,"cover_image":1576,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":737,"content":1586},[1587,1591,1594,1607,1612,1618,1683,1688,1714,1719,1723,1728,1736,1749,1754,1765,1770,1781,1786,1797,1802,1814,1819,1830,1835,1855,1860,1865,1885,1890,1909,1914,1927,1931],{"type":740,"content":1588},[1589],{"text":1590,"type":744},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":740,"content":1592},[1593],{"text":1551,"type":744},{"type":756,"attrs":1595},{"id":1596,"body":1597},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1598],{"_uid":1599,"link":1600,"image":1602,"title":1604,"component":1606},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1601,"linktype":13,"fieldtype":14,"cached_url":1601},"https://pin.it/2zdpNMs",{"id":1603,"alt":1604,"name":7,"focus":48,"title":1604,"filename":1605,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":768,"attrs":1608,"content":1609},{"level":770},[1610],{"text":1611,"type":744},"Top Rock Step-By-Step",{"type":768,"attrs":1613,"content":1615},{"level":1614},3,[1616],{"text":1617,"type":744},"The Feet",{"type":775,"content":1619},[1620,1626,1646,1652,1671,1677],{"type":778,"content":1621},[1622],{"type":740,"content":1623},[1624],{"text":1625,"type":744},"Begin by starting in an athletic stance on the balls of your feet",{"type":778,"content":1627},[1628,1632],{"type":740,"content":1629},[1630],{"text":1631,"type":744},"To start, being by doing a “step out”",{"type":775,"content":1633},[1634,1640],{"type":778,"content":1635},[1636],{"type":740,"content":1637},[1638],{"text":1639,"type":744},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":778,"content":1641},[1642],{"type":740,"content":1643},[1644],{"text":1645,"type":744},"Pause for a half-second",{"type":778,"content":1647},[1648],{"type":740,"content":1649},[1650],{"text":1651,"type":744},"Return to the starting stance by performing a slight hop backward",{"type":778,"content":1653},[1654,1658],{"type":740,"content":1655},[1656],{"text":1657,"type":744},"Once returned, perform the opposite foot “step out”",{"type":775,"content":1659},[1660,1666],{"type":778,"content":1661},[1662],{"type":740,"content":1663},[1664],{"text":1665,"type":744},"Make sure the step out is in front of the opposite foot and crosses over",{"type":778,"content":1667},[1668],{"type":740,"content":1669},[1670],{"text":1645,"type":744},{"type":778,"content":1672},[1673],{"type":740,"content":1674},[1675],{"text":1676,"type":744},"Hop back to the starting position",{"type":778,"content":1678},[1679],{"type":740,"content":1680},[1681],{"text":1682,"type":744},"Continue Top Rocking for the remainder of the set",{"type":768,"attrs":1684,"content":1685},{"level":1614},[1686],{"text":1687,"type":744},"The Arms",{"type":775,"content":1689},[1690,1696,1702,1708],{"type":778,"content":1691},[1692],{"type":740,"content":1693},[1694],{"text":1695,"type":744},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":778,"content":1697},[1698],{"type":740,"content":1699},[1700],{"text":1701,"type":744},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":778,"content":1703},[1704],{"type":740,"content":1705},[1706],{"text":1707,"type":744},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":778,"content":1709},[1710],{"type":740,"content":1711},[1712],{"text":1713,"type":744},"Continue using this arm motion to help with rhythm and balance",{"type":768,"attrs":1715,"content":1716},{"level":770},[1717],{"text":1718,"type":744},"Movement Key Points",{"type":740,"content":1720},[1721],{"text":1722,"type":744},"Here are some key things to focus on while performing the Top Rock:",{"type":768,"attrs":1724,"content":1725},{"level":1614},[1726],{"text":1727,"type":744},"Start by swinging your arms",{"type":775,"content":1729},[1730],{"type":778,"content":1731},[1732],{"type":740,"content":1733},[1734],{"text":1735,"type":744},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":756,"attrs":1737},{"id":1738,"body":1739},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1740],{"url":1741,"_uid":1743,"image":1744,"component":766,"copyright_details":1748},{"id":7,"url":7,"linktype":1742,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1745,"alt":1746,"name":7,"focus":48,"title":1746,"filename":1747,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":768,"attrs":1750,"content":1751},{"level":1614},[1752],{"text":1753,"type":744},"On each hop back, your arms should cross in front of your chest",{"type":756,"attrs":1755},{"id":1738,"body":1756},[1757],{"url":1758,"_uid":1759,"image":1760,"component":766,"copyright_details":1764},{"id":7,"url":7,"linktype":1742,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1761,"alt":1762,"name":7,"focus":48,"title":1762,"filename":1763,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":768,"attrs":1766,"content":1767},{"level":1614},[1768],{"text":1769,"type":744},"One foot should cross at a time",{"type":756,"attrs":1771},{"id":1738,"body":1772},[1773],{"url":1774,"_uid":1775,"image":1776,"component":766,"copyright_details":1780},{"id":7,"url":7,"linktype":1742,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1777,"alt":1778,"name":7,"focus":48,"title":1778,"filename":1779,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":768,"attrs":1782,"content":1783},{"level":1614},[1784],{"text":1785,"type":744},"Perform the movement by staying on the balls of your feet",{"type":756,"attrs":1787},{"id":1738,"body":1788},[1789],{"url":1790,"_uid":1791,"image":1792,"component":766,"copyright_details":1796},{"id":7,"url":7,"linktype":1742,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1793,"alt":1794,"name":7,"focus":48,"title":1794,"filename":1795,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":768,"attrs":1798,"content":1799},{"level":1614},[1800],{"text":1801,"type":744},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":756,"attrs":1803},{"id":1804,"body":1805},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1806],{"url":1807,"_uid":1808,"image":1809,"component":766,"copyright_details":1813},{"id":7,"url":7,"linktype":1742,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1810,"alt":1811,"name":7,"focus":48,"title":1811,"filename":1812,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":768,"attrs":1815,"content":1816},{"level":1614},[1817],{"text":1818,"type":744},"Stay loose and have fun!",{"type":756,"attrs":1820},{"id":1738,"body":1821},[1822],{"url":1823,"_uid":1824,"image":1825,"component":766,"copyright_details":1829},{"id":7,"url":7,"linktype":1742,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1826,"alt":1827,"name":7,"focus":48,"title":1827,"filename":1828,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":768,"attrs":1831,"content":1832},{"level":770},[1833],{"text":1834,"type":744},"Muscles Used",{"type":775,"content":1836},[1837,1843,1849],{"type":778,"content":1838},[1839],{"type":740,"content":1840},[1841],{"text":1842,"type":744},"Deltoids",{"type":778,"content":1844},[1845],{"type":740,"content":1846},[1847],{"text":1848,"type":744},"Core",{"type":778,"content":1850},[1851],{"type":740,"content":1852},[1853],{"text":1854,"type":744},"Calves",{"type":768,"attrs":1856,"content":1857},{"level":770},[1858],{"text":1859,"type":744},"Application",{"type":768,"attrs":1861,"content":1862},{"level":1614},[1863],{"text":1864,"type":744},"For Sets",{"type":775,"content":1866},[1867,1873,1879],{"type":778,"content":1868},[1869],{"type":740,"content":1870},[1871],{"text":1872,"type":744},"Perform 3-6 sets",{"type":778,"content":1874},[1875],{"type":740,"content":1876},[1877],{"text":1878,"type":744},"12-20 repetitions each way",{"type":778,"content":1880},[1881],{"type":740,"content":1882},[1883],{"text":1884,"type":744},"Rest 30-45 seconds between sets",{"type":768,"attrs":1886,"content":1887},{"level":1614},[1888],{"text":1889,"type":744},"For Time",{"type":775,"content":1891},[1892,1897,1903],{"type":778,"content":1893},[1894],{"type":740,"content":1895},[1896],{"text":1872,"type":744},{"type":778,"content":1898},[1899],{"type":740,"content":1900},[1901],{"text":1902,"type":744},"Perform for 30-90 seconds",{"type":778,"content":1904},[1905],{"type":740,"content":1906},[1907],{"text":1908,"type":744},"Rest 45-60 seconds between sets",{"type":768,"attrs":1910,"content":1911},{"level":770},[1912],{"text":1913,"type":744},"Dance Moves For Boxers",{"type":740,"content":1915},[1916,1918,1925],{"text":1917,"type":744},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1919,"type":744,"marks":1920},"Flo Master",[1921],{"type":1009,"attrs":1922},{"href":1923,"uuid":48,"anchor":48,"custom":1924,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1926,"type":744},". ",{"type":768,"attrs":1928,"content":1929},{"level":770},[1930],{"text":1500,"type":744},{"type":740,"content":1932},[1933,1934,1939],{"text":1313,"type":744},{"text":1315,"type":744,"marks":1935},[1936],{"type":1009,"attrs":1937},{"href":1319,"uuid":48,"anchor":48,"custom":1938,"target":1012,"linktype":13},{},{"text":1940,"type":744}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1942,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1947,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1948,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1943,"component":118,"meta_info":1944,"meta_title":7,"block_image":1945,"cover_image":1946,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1951,"title":1540,"plugin":43,"description":1952},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1954,"alt":1540,"name":7,"focus":48,"title":1540,"filename":1955,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1347],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1965,"created_at":1966,"published_at":1967,"updated_at":1968,"id":1969,"uuid":1970,"content":1971,"slug":2197,"full_slug":2198,"sort_by_date":48,"position":2199,"tag_list":2200,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2201,"first_published_at":2202,"release_id":48,"lang":60,"path":1349,"alternates":2203,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1972,"faqs":1973,"title":1965,"topic":1982,"author":1997,"content":1998,"category":2178,"schedule":2186,"component":1174,"meta_info":2187,"cover_image":2191,"description":2195,"contributors":2196},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1974,1978],{"_uid":1975,"answer":1976,"question":1977,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1979,"answer":1980,"question":1981,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1983,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1995,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1996,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1984,"component":39,"meta_info":1992,"block_image":1993,"cover_image":1994,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1985,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1990,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1991,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1986,"component":118,"meta_info":1987,"meta_title":7,"block_image":1988,"cover_image":1989,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":737,"content":1999},[2000,2005,2009,2014,2018,2023,2027,2053,2058,2062,2067,2071,2076,2080,2085,2098,2103,2116,2121,2125,2130,2134,2139,2143,2148,2152,2157,2161,2166],{"type":768,"attrs":2001,"content":2002},{"level":770},[2003],{"text":2004,"type":744},"Staying Safe While Exercising in the Cold",{"type":740,"content":2006},[2007],{"text":2008,"type":744},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":768,"attrs":2010,"content":2011},{"level":1614},[2012],{"text":2013,"type":744},"Watch the Windchill",{"type":740,"content":2015},[2016],{"text":2017,"type":744},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":768,"attrs":2019,"content":2020},{"level":1614},[2021],{"text":2022,"type":744},"Protect Your Extremities",{"type":740,"content":2024},[2025],{"text":2026,"type":744},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":775,"content":2028},[2029,2035,2041,2047],{"type":778,"content":2030},[2031],{"type":740,"content":2032},[2033],{"text":2034,"type":744},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":778,"content":2036},[2037],{"type":740,"content":2038},[2039],{"text":2040,"type":744},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":778,"content":2042},[2043],{"type":740,"content":2044},[2045],{"text":2046,"type":744},"Wear a hat or headband that covers your ears",{"type":778,"content":2048},[2049],{"type":740,"content":2050},[2051],{"text":2052,"type":744},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":768,"attrs":2054,"content":2055},{"level":1614},[2056],{"text":2057,"type":744},"Wear Layers",{"type":740,"content":2059},[2060],{"text":2061,"type":744},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":768,"attrs":2063,"content":2064},{"level":1614},[2065],{"text":2066,"type":744},"Don’t Forget Sunscreen",{"type":740,"content":2068},[2069],{"text":2070,"type":744},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":768,"attrs":2072,"content":2073},{"level":770},[2074],{"text":2075,"type":744},"Getting Motivated to Workout in the Cold ",{"type":740,"content":2077},[2078],{"text":2079,"type":744},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":768,"attrs":2081,"content":2082},{"level":1614},[2083],{"text":2084,"type":744},"Invest in New Activewear",{"type":740,"content":2086},[2087,2089,2096],{"text":2088,"type":744},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2090,"type":744,"marks":2091},"new workout gear",[2092],{"type":1009,"attrs":2093},{"href":2094,"uuid":48,"anchor":48,"custom":2095,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2097,"type":744}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":768,"attrs":2099,"content":2100},{"level":1614},[2101],{"text":2102,"type":744},"Find a Workout Buddy",{"type":740,"content":2104},[2105,2107,2114],{"text":2106,"type":744},"Accountability! Accountability! Accountability! Finding a ",{"text":2108,"type":744,"marks":2109},"workout buddy",[2110],{"type":1009,"attrs":2111},{"href":2112,"uuid":48,"anchor":48,"custom":2113,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2115,"type":744}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":768,"attrs":2117,"content":2118},{"level":1614},[2119],{"text":2120,"type":744},"Benefits of Working Out in the Cold",{"type":740,"content":2122},[2123],{"text":2124,"type":744},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":768,"attrs":2126,"content":2127},{"level":1614},[2128],{"text":2129,"type":744},"Combat Seasonal Affective Disorder",{"type":740,"content":2131},[2132],{"text":2133,"type":744},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":768,"attrs":2135,"content":2136},{"level":1614},[2137],{"text":2138,"type":744},"Boost Your Immune System",{"type":740,"content":2140},[2141],{"text":2142,"type":744},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":768,"attrs":2144,"content":2145},{"level":1614},[2146],{"text":2147,"type":744},"Diverse Training Options",{"type":740,"content":2149},[2150],{"text":2151,"type":744},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":768,"attrs":2153,"content":2154},{"level":1614},[2155],{"text":2156,"type":744},"Burn More Calories",{"type":740,"content":2158},[2159],{"text":2160,"type":744},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":768,"attrs":2162,"content":2163},{"level":770},[2164],{"text":2165,"type":744},"Train Like a Fighter in the Cold",{"type":740,"content":2167},[2168,2170,2177],{"text":2169,"type":744},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1315,"type":744,"marks":2171},[2172,2175],{"type":1009,"attrs":2173},{"href":1319,"uuid":48,"anchor":48,"custom":2174,"target":1012,"linktype":13},{},{"type":2176},"underline",{"text":1940,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2179,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2184,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2185,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2180,"component":118,"meta_info":2181,"meta_title":7,"block_image":2182,"cover_image":2183,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":2188,"title":2189,"plugin":43,"description":2190},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2192,"alt":2193,"name":7,"focus":7,"title":2193,"filename":2194,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1347],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2205,"created_at":2206,"published_at":2207,"updated_at":2208,"id":2209,"uuid":2210,"content":2211,"slug":2483,"full_slug":2484,"sort_by_date":48,"position":2485,"tag_list":2486,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2487,"first_published_at":2488,"release_id":48,"lang":60,"path":1349,"alternates":2489,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2212,"faqs":2213,"title":2226,"topic":2227,"author":1233,"content":2242,"category":2464,"schedule":2472,"component":1174,"meta_info":2473,"cover_image":2477,"description":2481,"contributors":2482},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2214,2218,2222],{"_uid":2215,"answer":2216,"question":2217,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2219,"answer":2220,"question":2221,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2223,"answer":2224,"question":2225,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2228,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2240,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2241,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2229,"component":39,"meta_info":2237,"block_image":2238,"cover_image":2239,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2230,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2235,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2236,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2231,"component":118,"meta_info":2232,"meta_title":7,"block_image":2233,"cover_image":2234,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":737,"content":2243},[2244,2248,2253,2265,2279,2284,2304,2308,2313,2330,2334,2354,2358,2362,2377,2381,2386,2410,2415,2429,2433,2447,2451,2461],{"type":740,"content":2245},[2246],{"text":2247,"type":744},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":768,"attrs":2249,"content":2250},{"level":770},[2251],{"text":2252,"type":744},"Floyd “Money” Mayweather Jr.",{"type":756,"attrs":2254},{"id":2255,"body":2256},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2257],{"url":2258,"_uid":2259,"image":2260,"component":766,"copyright_details":2264},{"id":7,"url":7,"linktype":1742,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2261,"alt":2262,"name":7,"focus":7,"title":2262,"filename":2263,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":740,"content":2266},[2267,2269,2277],{"text":2268,"type":744},"Regarded as the best technical boxer of this age, ",{"text":2270,"type":744,"marks":2271},"Floyd Mayweather Jr.",[2272,2276],{"type":1009,"attrs":2273},{"href":2274,"uuid":48,"anchor":48,"custom":2275,"target":1012,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":2176},{"text":2278,"type":744}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":768,"attrs":2280,"content":2281},{"level":1614},[2282],{"text":2283,"type":744},"The Philly Shell",{"type":775,"content":2285},[2286,2292,2298],{"type":778,"content":2287},[2288],{"type":740,"content":2289},[2290],{"text":2291,"type":744},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":778,"content":2293},[2294],{"type":740,"content":2295},[2296],{"text":2297,"type":744},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":778,"content":2299},[2300],{"type":740,"content":2301},[2302],{"text":2303,"type":744},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":740,"content":2305},[2306],{"text":2307,"type":744},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":768,"attrs":2309,"content":2310},{"level":770},[2311],{"text":2312,"type":744},"Pernell “Sweet Pea” Whitaker",{"type":756,"attrs":2314},{"id":2255,"body":2315},[2316],{"url":2317,"_uid":2318,"image":2319,"component":766,"copyright_details":2323},{"id":7,"url":7,"linktype":1742,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2320,"alt":2321,"name":7,"focus":7,"title":2321,"filename":2322,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2324],{"_uid":2325,"link":2326,"title":2328,"component":2329},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2327,"target":1012,"linktype":13,"fieldtype":14,"cached_url":2327},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":740,"content":2331},[2332],{"text":2333,"type":744},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":775,"content":2335},[2336,2342,2348],{"type":778,"content":2337},[2338],{"type":740,"content":2339},[2340],{"text":2341,"type":744},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":778,"content":2343},[2344],{"type":740,"content":2345},[2346],{"text":2347,"type":744},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":778,"content":2349},[2350],{"type":740,"content":2351},[2352],{"text":2353,"type":744},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":740,"content":2355},[2356],{"text":2357,"type":744},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":768,"attrs":2359,"content":2360},{"level":770},[2361],{"text":1400,"type":744},{"type":756,"attrs":2363},{"id":2255,"body":2364},[2365],{"url":2366,"_uid":2367,"image":2368,"component":766,"copyright_details":2371},{"id":7,"url":7,"linktype":1742,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2369,"alt":2262,"name":7,"focus":7,"title":2262,"filename":2370,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2372],{"_uid":2373,"link":2374,"title":2376,"component":2329},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2375,"target":1012,"linktype":13,"fieldtype":14,"cached_url":2375},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":740,"content":2378},[2379],{"text":2380,"type":744},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":768,"attrs":2382,"content":2383},{"level":1614},[2384],{"text":2385,"type":744},"The Ali Shuffle",{"type":775,"content":2387},[2388,2404],{"type":778,"content":2389},[2390],{"type":740,"content":2391},[2392,2394,2402],{"text":2393,"type":744},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2395,"type":744,"marks":2396},"To do the Ali Shuffle",[2397,2401],{"type":1009,"attrs":2398},{"href":2399,"uuid":48,"anchor":48,"custom":2400,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":2176},{"text":2403,"type":744},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":778,"content":2405},[2406],{"type":740,"content":2407},[2408],{"text":2409,"type":744},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":768,"attrs":2411,"content":2412},{"level":1614},[2413],{"text":2414,"type":744},"The Rope a Dope",{"type":775,"content":2416},[2417,2423],{"type":778,"content":2418},[2419],{"type":740,"content":2420},[2421],{"text":2422,"type":744},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":778,"content":2424},[2425],{"type":740,"content":2426},[2427],{"text":2428,"type":744},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":740,"content":2430},[2431],{"text":2432,"type":744},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":740,"content":2434},[2435,2437,2445],{"text":2436,"type":744},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2438,"type":744,"marks":2439},"FightCamp Community",[2440,2444],{"type":1009,"attrs":2441},{"href":2442,"uuid":48,"anchor":48,"custom":2443,"target":1012,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":2176},{"text":2446,"type":744},"!",{"type":768,"attrs":2448,"content":2449},{"level":770},[2450],{"text":1500,"type":744},{"type":740,"content":2452},[2453,2454,2460],{"text":1313,"type":744},{"text":1315,"type":744,"marks":2455},[2456,2459],{"type":1009,"attrs":2457},{"href":1319,"uuid":48,"anchor":48,"custom":2458,"target":1012,"linktype":13},{},{"type":2176},{"text":1322,"type":744},{"type":740,"content":2462},[2463],{"text":1326,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2465,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2470,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2471,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2466,"component":118,"meta_info":2467,"meta_title":7,"block_image":2468,"cover_image":2469,"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":2474,"title":2475,"plugin":43,"description":2476},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2478,"alt":2479,"name":7,"focus":7,"title":2479,"filename":2480,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1347],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2491,"created_at":2492,"published_at":2493,"updated_at":2494,"id":2495,"uuid":2496,"content":2497,"slug":2722,"full_slug":2723,"sort_by_date":48,"position":2724,"tag_list":2725,"is_startpage":9,"parent_id":1186,"meta_data":48,"group_id":2726,"first_published_at":2727,"release_id":48,"lang":60,"path":1349,"alternates":2728,"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":2498,"faqs":2499,"title":2491,"topic":2512,"author":2527,"content":2528,"category":2703,"schedule":2711,"component":1174,"meta_info":2712,"cover_image":2716,"description":2720,"contributors":2721},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2500,2504,2508],{"_uid":2501,"answer":2502,"question":2503,"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":2505,"answer":2506,"question":2507,"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":2509,"answer":2510,"question":2511,"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":2513,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2525,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2526,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2514,"component":39,"meta_info":2522,"block_image":2523,"cover_image":2524,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2515,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2520,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2521,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2516,"component":118,"meta_info":2517,"meta_title":7,"block_image":2518,"cover_image":2519,"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":737,"content":2529},[2530,2534,2538,2542,2546,2560,2606,2620,2625,2647,2681,2685,2689,2700],{"type":768,"attrs":2531,"content":2532},{"level":770},[2533],{"text":2503,"type":744},{"type":740,"content":2535},[2536],{"text":2537,"type":744},"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":740,"content":2539},[2540],{"text":2541,"type":744},"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":768,"attrs":2543,"content":2544},{"level":770},[2545],{"text":2507,"type":744},{"type":740,"content":2547},[2548,2550,2558],{"text":2549,"type":744},"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":2551,"type":744,"marks":2552},"National Academy of Sports Medicine",[2553,2557],{"type":1009,"attrs":2554},{"href":2555,"uuid":48,"anchor":48,"custom":2556,"target":1012,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2176},{"text":2559,"type":744}," has a few exercise-related symptoms of overtraining:",{"type":1019,"attrs":2561,"content":2563},{"order":2562},{"order":1021},[2564,2570,2576,2582,2588,2594,2600],{"type":778,"content":2565},[2566],{"type":740,"content":2567},[2568],{"text":2569,"type":744},"A plateau or decline in workout performance or progress",{"type":778,"content":2571},[2572],{"type":740,"content":2573},[2574],{"text":2575,"type":744},"A perception of increased exertion during “normal” or “easy” workouts",{"type":778,"content":2577},[2578],{"type":740,"content":2579},[2580],{"text":2581,"type":744},"Excessive sweating or overheating",{"type":778,"content":2583},[2584],{"type":740,"content":2585},[2586],{"text":2587,"type":744},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":778,"content":2589},[2590],{"type":740,"content":2591},[2592],{"text":2593,"type":744},"A lack of feeling “refreshed” after regular rest and recovery",{"type":778,"content":2595},[2596],{"type":740,"content":2597},[2598],{"text":2599,"type":744},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":778,"content":2601},[2602],{"type":740,"content":2603},[2604],{"text":2605,"type":744},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":740,"content":2607},[2608,2610,2618],{"text":2609,"type":744},"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":2611,"type":744,"marks":2612},"FightCamp App",[2613,2617],{"type":1009,"attrs":2614},{"href":2615,"uuid":48,"anchor":48,"custom":2616,"target":1012,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2176},{"text":2619,"type":744}," 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":768,"attrs":2621,"content":2622},{"level":770},[2623],{"text":2624,"type":744},"A Day of Rest",{"type":740,"content":2626},[2627,2629,2637,2638,2645],{"text":2628,"type":744},"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":2630,"type":744,"marks":2631},"Aaron",[2632,2636],{"type":1009,"attrs":2633},{"href":2634,"uuid":48,"anchor":48,"custom":2635,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":2176},{"text":1248,"type":744},{"text":2639,"type":744,"marks":2640},"Flo",[2641,2644],{"type":1009,"attrs":2642},{"href":1923,"uuid":48,"anchor":48,"custom":2643,"target":1012,"linktype":13},{},{"type":2176},{"text":2646,"type":744},"), 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":740,"content":2648},[2649,2651,2659,2661,2669,2671,2679],{"text":2650,"type":744},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2652,"type":744,"marks":2653},"researchers",[2654,2658],{"type":1009,"attrs":2655},{"href":2656,"uuid":48,"anchor":48,"custom":2657,"target":1012,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2176},{"text":2660,"type":744}," 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":2662,"type":744,"marks":2663},"FightCamp Trainers",[2664,2668],{"type":1009,"attrs":2665},{"href":2666,"uuid":48,"anchor":48,"custom":2667,"target":1012,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":2176},{"text":2670,"type":744}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2672,"type":744,"marks":2673},"neurological connections",[2674,2678],{"type":1009,"attrs":2675},{"href":2676,"uuid":48,"anchor":48,"custom":2677,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2176},{"text":2680,"type":744},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":740,"content":2682},[2683],{"text":2684,"type":744},"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":768,"attrs":2686,"content":2687},{"level":770},[2688],{"text":1500,"type":744},{"type":740,"content":2690},[2691,2692,2698],{"text":1313,"type":744},{"text":1315,"type":744,"marks":2693},[2694,2697],{"type":1009,"attrs":2695},{"href":1319,"uuid":48,"anchor":48,"custom":2696,"target":1012,"linktype":13},{},{"type":2176},{"text":2699,"type":744}," 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":740,"content":2701},[2702],{"text":1326,"type":744},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2704,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2709,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2705,"component":118,"meta_info":2706,"meta_title":7,"block_image":2707,"cover_image":2708,"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":2713,"title":2714,"plugin":43,"description":2715},"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":2717,"alt":2718,"name":7,"focus":7,"title":2718,"filename":2719,"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,[1347],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1174,"created_at":2730,"published_at":2731,"updated_at":2732,"id":2733,"uuid":2734,"content":2735,"slug":1174,"full_slug":2756,"sort_by_date":48,"position":446,"tag_list":2757,"is_startpage":9,"parent_id":2758,"meta_data":48,"group_id":2759,"first_published_at":2760,"release_id":48,"lang":60,"path":7,"alternates":2761,"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":2736,"component":2737,"meta_info":2738,"custom_content_list":2740},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2739,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2741,2746,2751],{"_uid":2742,"label":2743,"value":2744,"dev_id":2745,"component":744},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2747,"label":2748,"value":2749,"dev_id":2750,"component":744},"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":2752,"label":2753,"value":2754,"dev_id":2755,"component":744},"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",[],1785892831902]