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Keep Mitts Tight\\n2. Don’t Jam Punches\\n3. Make It Realistic\\n4. Keep It Simple\\n5. Join FightCamp\\n6. Start Slow\\n7. Add Appropriate Resistance","What are the seven (7) basic steps for holding boxing mitts?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"0b38583f-5e0a-4929-ad9b-49723871c970","Always start with the mitts close to your face and tight together. In the ring, your opponent will be aiming at your face so keep your head protected. Even as you practice combinations that force you to defend other areas of your body, return the mitts to this defensive position.","1. Keep Mitts Tight",{"_uid":676,"answer":677,"question":678,"component":670},"67b49afd-2b98-4bb8-b041-0c564ed03c73","You want to leave enough room for your partner to do a realistic extension and snap with every punch. Don’t let your partner get their punches all jammed up by being too close.","2. Don’t Jam Punches",{"_uid":680,"answer":681,"question":682,"component":670},"a692746c-391f-497e-9dd6-e2f477c4b66b","While it may make for a cool video, you don’t have to throw 900 fast punches with a bunch of slips and rolls. Beginners shouldn’t be trying to hit the mitts like Floyd Mayweather. In boxing, it’s all about two things:\n\n- Learning the reflexes\n- Building proper muscle memory\n\nThese are only achieved by slow, simple, realistic drills repeated throughout your training. Boxing training requires you to sharpen your technique before adding speed, and mitt work is no different!","3. Make It Realistic",{"_uid":684,"answer":685,"question":686,"component":670},"70d8f89b-f163-4326-9701-a37e44975e48","When you’re first starting out, you’re building that basic muscle memory. Work on simple punches like the jab and cross. Practice aiming at different targets like the head and areas of the abdomen. You don’t have to go all in with speed and power. Remember that working the fundamentals is the only way to help you develop as a boxer.","4. Keep It Simple",{"_uid":688,"answer":689,"question":690,"component":670},"ea87e261-d15c-4c14-99a8-729f9ddbbb08","Having a trainer to guide you is immensely valuable. As part of the FightCamp community, professional and experienced coaches like PJ and Tommy will teach you how to box, what to do, when to do it, and how to be the best version of you.\n\nThe Prospect Path, on the FightCamp App, will show you how to start from the foundation all the way up through working on your punches, your technique, and understanding where and when to punch. The Prospect Path gives you that conditioning to build you up and bring out that fighter from within.","5. Join FightCamp",{"_uid":692,"answer":693,"question":694,"component":670},"0a396cea-d952-4564-9efb-2c6cba9999e3","If you do want to start practicing holding mitts for someone at home or with a friend, start slow! Slow and simple not only helps you nail your technique and build that muscle memory, it also helps avoid mishaps and accidental contact with your partner. Start with just some simple punch combinations, like jab - cross (1-2) or jab - cross - lead hook (1-2-3), and pause between.","6. Start Slow",{"_uid":696,"answer":697,"question":698,"component":670},"41e70baf-2fc3-4acd-9810-0c0d0aaf4796","Every punch needs to be met with a little bit of resistance. The partner holding the mitts should provide just enough resistance that they are not slamming their partner's hand down and also not letting their mitts fly backwards into their own face.","7. Add Appropriate Resistance",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":700,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":733,"full_slug":734,"sort_by_date":48,"position":446,"tag_list":735,"is_startpage":9,"parent_id":736,"meta_data":48,"group_id":737,"first_published_at":738,"release_id":48,"lang":60,"path":48,"alternates":739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":722,"_uid":723,"name":715,"photo":724,"component":728,"social_link_tiktok":729,"social_link_twitter":730,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":731,"social_link_linkedin":7,"social_link_instagram":732,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":725,"alt":715,"name":726,"focus":48,"title":715,"filename":727,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":741,"content":742},"doc",[743,749,755,769,776,782,791,794,799,808,811,816,825,845,861,882,887,896,916,921,929,949,965,970,979,995,1000,1009,1012,1016,1046,1051],{"type":744,"content":745},"paragraph",[746],{"text":747,"type":748},"Mitt work can be an asset to your boxing training, but it is an art form all its own. You need to hone your boxing skills before you go all out throwing fast-paced punches at your partner.","text",{"type":744,"content":750},[751,753],{"text":752,"type":748},"FightCamp Trainers Coach PJ and Tommy Duquette explain that both the partner holding the mitts and the partner hitting punches need to practice proper speed, timing, and distance for mitt work to benefit your boxing training. They’ll go through seven (7) of the basic steps for doing mitt work and offer up their tips on how to get the most out of a mitt work drill.",{"type":754},"hard_break",{"type":756,"attrs":757},"blok",{"id":758,"body":759},"abb4ac2f-6374-44cf-85e1-4ae3907dcb85",[760],{"_uid":761,"link":762,"image":764,"title":766,"component":768},"i-0c1dccdb-ec7a-4a89-93fe-5fd6c66d6913",{"id":7,"url":763,"linktype":13,"fieldtype":14,"cached_url":763},"https://youtu.be/gqSS8DtBsoQ",{"id":765,"alt":766,"name":7,"focus":48,"title":766,"filename":767,"copyright":7,"fieldtype":50},3452761,"The Basics of Mitt Work | 7 Boxing Training Tips","https://a.storyblok.com/f/115220/1244x700/db7a41ceab/hold_mitts_better_youtube_video.png","image_video_link",{"type":770,"attrs":771,"content":773},"heading",{"level":772},2,[774],{"text":775,"type":748},"7 Basic Steps For Holding Mitts:",{"type":770,"attrs":777,"content":779},{"level":778},3,[780,781],{"text":674,"type":748},{"type":754},{"type":756,"attrs":783},{"id":758,"body":784},[785],{"_uid":786,"image":787,"component":790},"i-546fc94d-e943-47ab-b72b-2da68c92a664",{"id":788,"alt":674,"name":7,"focus":48,"title":674,"filename":789,"copyright":7,"fieldtype":50},3452799,"https://a.storyblok.com/f/115220/1380x700/05a4bb60d5/keep_mitts_tight.png","content_image",{"type":744,"content":792},[793],{"text":673,"type":748},{"type":770,"attrs":795,"content":796},{"level":778},[797,798],{"text":678,"type":748},{"type":754},{"type":756,"attrs":800},{"id":758,"body":801},[802],{"_uid":803,"image":804,"component":790},"i-f68e5342-b9a3-4776-a426-5e1a60ac7251",{"id":805,"alt":806,"name":7,"focus":48,"title":806,"filename":807,"copyright":7,"fieldtype":50},3452800,"2. Don't Jam Punches","https://a.storyblok.com/f/115220/1380x700/021d979f3d/dont_jam_punches.png",{"type":744,"content":809},[810],{"text":677,"type":748},{"type":770,"attrs":812,"content":813},{"level":778},[814,815],{"text":682,"type":748},{"type":754},{"type":756,"attrs":817},{"id":758,"body":818},[819],{"_uid":820,"image":821,"component":790},"i-94c9a212-ff8b-4cd1-b5da-9ff0c32ea5cc",{"id":822,"alt":823,"name":7,"focus":48,"title":823,"filename":824,"copyright":7,"fieldtype":50},3452805,"3. Make Mitt Training Realistic","https://a.storyblok.com/f/115220/1380x700/ad9106a303/make_it_realistic.png",{"type":744,"content":826},[827,829,835,843],{"text":828,"type":748},"While it may make for a ",{"text":830,"type":748,"marks":831}," ",[832],{"type":833,"attrs":834},"styled",{"class":7},{"text":836,"type":748,"marks":837},"cool video",[838],{"type":839,"attrs":840},"link",{"href":841,"uuid":48,"anchor":48,"target":842,"linktype":48},"https://www.youtube.com/watch?v=_JX9KwZ7RNg","_blank",{"text":844,"type":748},", you don’t have to throw 900 fast punches with a bunch of slips and rolls. Beginners shouldn’t be trying to hit the mitts like Floyd Mayweather. In boxing, it’s all about two things:",{"type":846,"content":847},"bullet_list",[848,855],{"type":849,"content":850},"list_item",[851],{"type":744,"content":852},[853],{"text":854,"type":748},"Learning the reflexes",{"type":849,"content":856},[857],{"type":744,"content":858},[859],{"text":860,"type":748},"Building proper muscle memory",{"type":744,"content":862},[863,865,869,875,880],{"text":864,"type":748},"These are only achieved by slow, simple, realistic drills repeated throughout your training. Boxing training requires you to sharpen your ",{"text":830,"type":748,"marks":866},[867],{"type":833,"attrs":868},{"class":7},{"text":870,"type":748,"marks":871},"technique",[872],{"type":839,"attrs":873},{"href":874,"uuid":48,"anchor":48,"target":842,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"text":876,"type":748,"marks":877},"  ",[878],{"type":833,"attrs":879},{"class":7},{"text":881,"type":748},"before adding speed, and mitt work is no different!",{"type":770,"attrs":883,"content":884},{"level":778},[885,886],{"text":686,"type":748},{"type":754},{"type":756,"attrs":888},{"id":758,"body":889},[890],{"_uid":891,"image":892,"component":790},"i-345edf28-04a5-4646-bf44-92eb6ad8f94f",{"id":893,"alt":894,"name":7,"focus":48,"title":894,"filename":895,"copyright":7,"fieldtype":50},3452807,"4. Keep Mitt Training Combos Simple","https://a.storyblok.com/f/115220/1380x700/135286ec02/keep_it_simple.png",{"type":744,"content":897},[898,900,904,910,914],{"text":899,"type":748},"When you’re first starting out, you’re building that basic muscle memory. Work on simple punches like the ",{"text":830,"type":748,"marks":901},[902],{"type":833,"attrs":903},{"class":7},{"text":905,"type":748,"marks":906},"jab",[907],{"type":839,"attrs":908},{"href":909,"uuid":48,"anchor":48,"target":842,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{"text":876,"type":748,"marks":911},[912],{"type":833,"attrs":913},{"class":7},{"text":915,"type":748},"and cross. Practice aiming at different targets like the head and areas of the abdomen. You don’t have to go all in with speed and power. Remember that working the fundamentals is the only way to help you develop as a boxer.",{"type":770,"attrs":917,"content":918},{"level":778},[919,920],{"text":690,"type":748},{"type":754},{"type":756,"attrs":922},{"id":758,"body":923},[924],{"_uid":925,"image":926,"component":790},"i-3e913b83-70b5-41ba-86f6-bb687a26fd79",{"id":927,"alt":690,"name":7,"focus":48,"title":690,"filename":928,"copyright":7,"fieldtype":50},3452808,"https://a.storyblok.com/f/115220/1380x700/78f8d0bc06/join_fightcamp.png",{"type":744,"content":930},[931,933,937,943,947],{"text":932,"type":748},"Having a trainer to guide you is immensely valuable. As part of the ",{"text":830,"type":748,"marks":934},[935],{"type":833,"attrs":936},{"class":7},{"text":938,"type":748,"marks":939},"FightCamp",[940],{"type":839,"attrs":941},{"href":942,"uuid":48,"anchor":48,"target":842,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":876,"type":748,"marks":944},[945],{"type":833,"attrs":946},{"class":7},{"text":948,"type":748},"community, professional and experienced coaches like PJ and Tommy will teach you how to box, what to do, when to do it, and how to be the best version of you.",{"type":744,"content":950},[951,953,957,963],{"text":952,"type":748},"The Prospect Path, on the ",{"text":830,"type":748,"marks":954},[955],{"type":833,"attrs":956},{"class":7},{"text":958,"type":748,"marks":959},"FightCamp App",[960],{"type":839,"attrs":961},{"href":962,"uuid":48,"anchor":48,"target":842,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":964,"type":748},", will show you how to start from the foundation all the way up through working on your punches, your technique, and understanding where and when to punch. The Prospect Path gives you that conditioning to build you up and bring out that fighter from within.",{"type":770,"attrs":966,"content":967},{"level":778},[968,969],{"text":694,"type":748},{"type":754},{"type":756,"attrs":971},{"id":758,"body":972},[973],{"_uid":974,"image":975,"component":790},"i-191cb039-17ff-4927-9e03-40b81b98f90d",{"id":976,"alt":977,"name":7,"focus":48,"title":977,"filename":978,"copyright":7,"fieldtype":50},3452810,"6. Start Off Slow With Mitt Training","https://a.storyblok.com/f/115220/1380x700/ab328c9911/start_slow.png",{"type":744,"content":980},[981,983,987,993],{"text":982,"type":748},"If you do want to start practicing holding mitts for someone at home or with a friend, start slow! Slow and simple not only helps you nail your technique and build that muscle memory, it also helps avoid mishaps and accidental contact with your partner. Start with just some ",{"text":830,"type":748,"marks":984},[985],{"type":833,"attrs":986},{"class":7},{"text":988,"type":748,"marks":989},"simple punch combinations",[990],{"type":839,"attrs":991},{"href":992,"uuid":48,"anchor":48,"target":842,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-2-punch-combos",{"text":994,"type":748},", like jab - cross (1-2) or jab - cross - lead hook (1-2-3), and pause between.",{"type":770,"attrs":996,"content":997},{"level":778},[998,999],{"text":698,"type":748},{"type":754},{"type":756,"attrs":1001},{"id":758,"body":1002},[1003],{"_uid":1004,"image":1005,"component":790},"i-6a756e3e-4d96-4047-a5bb-6c133f77c3d6",{"id":1006,"alt":1007,"name":7,"focus":48,"title":1007,"filename":1008,"copyright":7,"fieldtype":50},3452814,"7. Add Appropriate Resistance With The Mitts","https://a.storyblok.com/f/115220/1380x700/45eae1ef32/add_appropriate_resistance.png",{"type":744,"content":1010},[1011],{"text":697,"type":748},{"type":744,"content":1013},[1014],{"text":1015,"type":748},"One of the great things about holding mitts is it makes you a better boxer. You get a feel for having punches thrown at you, and you get better at timing, which is essential to having a good boxing defense.",{"type":744,"content":1017},[1018,1020,1024,1030,1032,1036,1040,1044],{"text":1019,"type":748},"Timing, technique, and working at a slow, controlled pace will build you up from a prospect to a contender to a champion, whether you're holding mitts or throwing punches. For more ways on how to enhance your partner training check out our ",{"text":830,"type":748,"marks":1021},[1022],{"type":833,"attrs":1023},{"class":7},{"text":1025,"type":748,"marks":1026},"YouTube Channel",[1027],{"type":839,"attrs":1028},{"href":1029,"uuid":48,"anchor":48,"target":842,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":1031,"type":748},". With the ",{"text":830,"type":748,"marks":1033},[1034],{"type":833,"attrs":1035},{"class":7},{"text":938,"type":748,"marks":1037},[1038],{"type":839,"attrs":1039},{"href":942,"uuid":48,"anchor":48,"target":842,"linktype":48},{"text":876,"type":748,"marks":1041},[1042],{"type":833,"attrs":1043},{"class":7},{"text":1045,"type":748},"team in your corner and helping you along your fitness journey, you will achieve your goals in no time!",{"type":770,"attrs":1047,"content":1048},{"level":778},[1049],{"text":1050,"type":748},"Related Articles",{"type":744,"content":1052},[1053,1058,1059,1065,1066,1072,1073,1078,1079],{"text":1054,"type":748,"marks":1055},"Best Punching (Boxing) Techniques",[1056],{"type":839,"attrs":1057},{"href":874,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":754},{"text":1060,"type":748,"marks":1061},"20-Minute At-Home Partner Boxing Workout",[1062],{"type":839,"attrs":1063},{"href":1064,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/20-minute-at-home-partner-boxing-workout",{"type":754},{"text":1067,"type":748,"marks":1068},"Boxing Footwork Drills For Defense and Sparring",[1069],{"type":839,"attrs":1070},{"href":1071,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-defense-and-sparring",{"type":754},{"text":1074,"type":748,"marks":1075},"Boxing 101: 2-Punch Combos",[1076],{"type":839,"attrs":1077},{"href":992,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":754},{"text":1080,"type":748,"marks":1081},"How To Start Sparring: Beginner Boxing Tips & Drills",[1082],{"type":839,"attrs":1083},{"href":1084,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-start-sparring-beginner-boxing-tips-drills",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1086,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1091,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1092,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1087,"component":118,"meta_info":1088,"meta_title":7,"block_image":1089,"cover_image":1090,"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},[],[],"2021-12-17 00:00","article",{"_uid":1096,"title":657,"plugin":43,"description":1097},"541138c7-035f-4991-9342-5dd5ec0e92fe","Mitt work training is an effective and fun way to train with a partner. Learn from FightCamp Trainers Coach PJ & Tommy Duquette on how to use focus mitts.",{"id":1099,"alt":657,"name":7,"focus":48,"title":657,"filename":1100,"copyright":7,"fieldtype":50},3452751,"https://a.storyblok.com/f/115220/2400x990/ae748ab999/7-mitt-work-training-tips-for-boxers.png",[],"7-mitt-work-training-tips-for-boxers","blogs/7-mitt-work-training-tips-for-boxers",-2690,[1106],"featured",60887917,"d6555c83-8058-4a24-a065-877a43d45878","2021-12-17T00:04:00.000Z","training/7-mitt-work-training-tips-for-boxers",[],["Reactive",1113],[1114,1353,1632,2054,2403,2580],{"name":1115,"created_at":1116,"published_at":1117,"updated_at":1118,"id":1119,"uuid":1120,"content":1121,"slug":1345,"full_slug":1346,"sort_by_date":48,"position":1347,"tag_list":1348,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":1349,"first_published_at":1350,"release_id":48,"lang":60,"path":1351,"alternates":1352,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":1122,"faqs":1123,"title":1115,"topic":1144,"author":1159,"content":1160,"category":1327,"schedule":1335,"component":1094,"meta_info":1336,"cover_image":1340,"description":1339,"contributors":1344},"730cf49f-aa02-410f-a65e-8aace6716e4f",[1124,1128,1132,1136,1140],{"_uid":1125,"answer":1126,"question":1127,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":1129,"answer":1130,"question":1131,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":1133,"answer":1134,"question":1135,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":1137,"answer":1138,"question":1139,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":1141,"answer":1142,"question":1143,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1145,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1157,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1158,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1146,"component":39,"meta_info":1154,"block_image":1155,"cover_image":1156,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1147,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1152,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1153,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1148,"component":118,"meta_info":1149,"meta_title":7,"block_image":1150,"cover_image":1151,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":741,"content":1161},[1162,1166,1170,1174,1187,1191,1195,1200,1213,1226,1231,1242,1246,1268,1273,1284,1297,1302,1306,1311,1323],{"type":744,"content":1163},[1164],{"text":1165,"type":748},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":744,"content":1167},[1168],{"text":1169,"type":748},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":770,"attrs":1171,"content":1172},{"level":772},[1173],{"text":1127,"type":748},{"type":744,"content":1175},[1176,1178,1185],{"text":1177,"type":748},"According to the ",{"text":1179,"type":748,"marks":1180},"Mayo Clinic",[1181],{"type":839,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"custom":1184,"target":842,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":1186,"type":748},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":744,"content":1188},[1189],{"text":1190,"type":748},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":744,"content":1192},[1193],{"text":1194,"type":748},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":770,"attrs":1196,"content":1197},{"level":772},[1198],{"text":1199,"type":748},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":756,"attrs":1201},{"id":1202,"body":1203},"9ba0784b-d216-4662-a1d6-45bed98469e8",[1204],{"url":1205,"_uid":1207,"image":1208,"component":790,"copyright_details":1212},{"id":7,"url":7,"linktype":1206,"fieldtype":14,"cached_url":7},"story","i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":1209,"alt":1210,"name":7,"focus":48,"title":1210,"filename":1211,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":744,"content":1214},[1215,1217,1224],{"text":1216,"type":748},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":1218,"type":748,"marks":1219},"burn more calories",[1220],{"type":839,"attrs":1221},{"href":1222,"uuid":48,"anchor":48,"custom":1223,"target":842,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":1225,"type":748}," even after you’re done working out.",{"type":770,"attrs":1227,"content":1228},{"level":772},[1229],{"text":1230,"type":748},"Kickboxing Is A Full Body Workout",{"type":756,"attrs":1232},{"id":1202,"body":1233},[1234],{"url":1235,"_uid":1236,"image":1237,"component":790,"copyright_details":1241},{"id":7,"url":7,"linktype":1206,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":1238,"alt":1239,"name":7,"focus":48,"title":1239,"filename":1240,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":744,"content":1243},[1244],{"text":1245,"type":748},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":744,"content":1247},[1248,1250,1257,1259,1266],{"text":1249,"type":748},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":1251,"type":748,"marks":1252},"all-level lower body workout",[1253],{"type":839,"attrs":1254},{"href":1255,"uuid":48,"anchor":48,"custom":1256,"target":842,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":1258,"type":748}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":1260,"type":748,"marks":1261},"upper body workout",[1262],{"type":839,"attrs":1263},{"href":1264,"uuid":48,"anchor":48,"custom":1265,"target":842,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":1267,"type":748}," led by Flo Master.",{"type":770,"attrs":1269,"content":1270},{"level":772},[1271],{"text":1272,"type":748},"Boxing Can Be Low-Impact",{"type":756,"attrs":1274},{"id":1202,"body":1275},[1276],{"url":1277,"_uid":1278,"image":1279,"component":790,"copyright_details":1283},{"id":7,"url":7,"linktype":1206,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":1280,"alt":1281,"name":7,"focus":48,"title":1281,"filename":1282,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":744,"content":1285},[1286,1288,1295],{"text":1287,"type":748},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":1289,"type":748,"marks":1290},"shadowboxing",[1291],{"type":839,"attrs":1292},{"href":1293,"uuid":48,"anchor":48,"custom":1294,"target":842,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1296,"type":748}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":770,"attrs":1298,"content":1299},{"level":772},[1300],{"text":1301,"type":748},"Kick Boring Cardio To The Curb",{"type":744,"content":1303},[1304],{"text":1305,"type":748},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":770,"attrs":1307,"content":1308},{"level":772},[1309],{"text":1310,"type":748},"Train Like a Fighter",{"type":744,"content":1312},[1313,1315,1321],{"text":1314,"type":748},"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":938,"type":748,"marks":1316},[1317],{"type":839,"attrs":1318},{"href":1319,"uuid":48,"anchor":48,"custom":1320,"target":842,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1322,"type":748}," 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":744,"content":1324},[1325],{"text":1326,"type":748},"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},[],[],"2022-12-12 00:00",{"_uid":1337,"title":1338,"plugin":43,"description":1339},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":1341,"alt":1342,"name":7,"focus":48,"title":1342,"filename":1343,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1106],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z","training/{{story.slug}}",[],{"name":1354,"created_at":1355,"published_at":1356,"updated_at":1357,"id":1358,"uuid":1359,"content":1360,"slug":1626,"full_slug":1627,"sort_by_date":48,"position":1628,"tag_list":1629,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":1630,"first_published_at":1356,"release_id":48,"lang":60,"path":1351,"alternates":1631,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1361,"faqs":1362,"title":1354,"topic":1383,"author":1398,"content":1399,"category":1607,"schedule":1615,"component":1094,"meta_info":1616,"cover_image":1620,"description":1624,"contributors":1625},"21563324-6383-4226-86da-b9779cd26bde",[1363,1367,1371,1375,1379],{"_uid":1364,"answer":1365,"question":1366,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1368,"answer":1369,"question":1370,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1372,"answer":1373,"question":1374,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1376,"answer":1377,"question":1378,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1380,"answer":1381,"question":1382,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1384,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1396,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1397,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1385,"component":39,"meta_info":1393,"block_image":1394,"cover_image":1395,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1386,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1391,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1392,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1387,"component":118,"meta_info":1388,"meta_title":7,"block_image":1389,"cover_image":1390,"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":741,"content":1400},[1401,1414,1426,1431,1435,1469,1474,1478,1492,1519,1524,1528,1564,1581,1586,1590,1594,1603],{"type":744,"content":1402},[1403,1405,1412],{"text":1404,"type":748},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1406,"type":748,"marks":1407},"close-range",[1408],{"type":839,"attrs":1409},{"href":1410,"uuid":48,"anchor":48,"custom":1411,"target":842,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1413,"type":748}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":756,"attrs":1415},{"id":1416,"body":1417},"52fa91c7-90bf-43d9-8857-79752817914b",[1418],{"url":1419,"_uid":1420,"image":1421,"component":790,"copyright_details":1425},{"id":7,"url":7,"linktype":1206,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1422,"alt":1423,"name":7,"focus":48,"title":1423,"filename":1424,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":770,"attrs":1427,"content":1428},{"level":772},[1429],{"text":1430,"type":748},"Rolling Punch Drill",{"type":744,"content":1432},[1433],{"text":1434,"type":748},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":846,"content":1436},[1437,1443,1449,1455],{"type":849,"content":1438},[1439],{"type":744,"content":1440},[1441],{"text":1442,"type":748},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":849,"content":1444},[1445],{"type":744,"content":1446},[1447],{"text":1448,"type":748},"Bend your knees until your thigh muscles are supporting your weight",{"type":849,"content":1450},[1451],{"type":744,"content":1452},[1453],{"text":1454,"type":748},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":849,"content":1456},[1457,1461],{"type":744,"content":1458},[1459],{"text":1460,"type":748},"Develop a steady rhythm, and then start mixing punches in",{"type":846,"content":1462},[1463],{"type":849,"content":1464},[1465],{"type":744,"content":1466},[1467],{"text":1468,"type":748},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":770,"attrs":1470,"content":1471},{"level":772},[1472],{"text":1473,"type":748},"Danger Close Drill",{"type":744,"content":1475},[1476],{"text":1477,"type":748},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":846,"content":1479},[1480,1486],{"type":849,"content":1481},[1482],{"type":744,"content":1483},[1484],{"text":1485,"type":748},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":849,"content":1487},[1488],{"type":744,"content":1489},[1490],{"text":1491,"type":748},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":744,"content":1493},[1494,1499,1501,1508,1510,1517],{"text":1495,"type":748,"marks":1496},"Key focus:",[1497],{"type":1498},"bold",{"text":1500,"type":748}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1502,"type":748,"marks":1503},"hooks",[1504],{"type":839,"attrs":1505},{"href":1506,"uuid":48,"anchor":48,"custom":1507,"target":842,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1509,"type":748}," and ",{"text":1511,"type":748,"marks":1512},"uppercuts",[1513],{"type":839,"attrs":1514},{"href":1515,"uuid":48,"anchor":48,"custom":1516,"target":842,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1518,"type":748},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":770,"attrs":1520,"content":1521},{"level":772},[1522],{"text":1523,"type":748},"Rolling Thunder Drill",{"type":744,"content":1525},[1526],{"text":1527,"type":748},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":846,"content":1529},[1530,1544,1558],{"type":849,"content":1531},[1532,1536],{"type":744,"content":1533},[1534],{"text":1535,"type":748},"On a heavy bag, set an interval of your choosing",{"type":846,"content":1537},[1538],{"type":849,"content":1539},[1540],{"type":744,"content":1541},[1542],{"text":1543,"type":748},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":849,"content":1545},[1546,1550],{"type":744,"content":1547},[1548],{"text":1549,"type":748},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":846,"content":1551},[1552],{"type":849,"content":1553},[1554],{"type":744,"content":1555},[1556],{"text":1557,"type":748},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":849,"content":1559},[1560],{"type":744,"content":1561},[1562],{"text":1563,"type":748},"Rest for 1 minute in between each round to recover",{"type":744,"content":1565},[1566,1570,1572,1579],{"text":1567,"type":748,"marks":1568},"Tip",[1569],{"type":1498},{"text":1571,"type":748},": Maintaining a calm and ",{"text":1573,"type":748,"marks":1574},"steady breath",[1575],{"type":839,"attrs":1576},{"href":1577,"uuid":48,"anchor":48,"custom":1578,"target":842,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1580,"type":748}," will help you establish your rhythm.",{"type":770,"attrs":1582,"content":1583},{"level":772},[1584],{"text":1585,"type":748},"Better, Faster, Stronger",{"type":744,"content":1587},[1588],{"text":1589,"type":748},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":770,"attrs":1591,"content":1592},{"level":772},[1593],{"text":1310,"type":748},{"type":744,"content":1595},[1596,1597,1602],{"text":1314,"type":748},{"text":938,"type":748,"marks":1598},[1599],{"type":839,"attrs":1600},{"href":962,"uuid":48,"anchor":48,"custom":1601,"target":842,"linktype":13},{},{"text":1322,"type":748},{"type":744,"content":1604},[1605],{"text":1606,"type":748},"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":1608,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1613,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1614,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1609,"component":118,"meta_info":1610,"meta_title":7,"block_image":1611,"cover_image":1612,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1617,"title":1618,"plugin":43,"description":1619},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1621,"alt":1622,"name":7,"focus":48,"title":1622,"filename":1623,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1106],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1633,"created_at":1634,"published_at":1635,"updated_at":1636,"id":1637,"uuid":1638,"content":1639,"slug":2047,"full_slug":2048,"sort_by_date":48,"position":2049,"tag_list":2050,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":2051,"first_published_at":2052,"release_id":48,"lang":60,"path":1351,"alternates":2053,"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":1640,"faqs":1641,"title":1633,"topic":1662,"author":1677,"content":1678,"category":2031,"schedule":2039,"component":1094,"meta_info":2040,"cover_image":2043,"description":2042,"contributors":2046},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1642,1646,1650,1654,1658],{"_uid":1643,"answer":1644,"question":1645,"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":1647,"answer":1648,"question":1649,"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":1651,"answer":1652,"question":1653,"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":1655,"answer":1656,"question":1657,"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":1659,"answer":1660,"question":1661,"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":1663,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1675,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1676,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1664,"component":39,"meta_info":1672,"block_image":1673,"cover_image":1674,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1665,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1670,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1671,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1666,"component":118,"meta_info":1667,"meta_title":7,"block_image":1668,"cover_image":1669,"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":741,"content":1679},[1680,1684,1687,1699,1704,1709,1774,1779,1805,1810,1814,1819,1827,1839,1844,1855,1860,1871,1876,1887,1892,1904,1909,1920,1925,1945,1950,1955,1975,1980,1999,2004,2017,2021],{"type":744,"content":1681},[1682],{"text":1683,"type":748},"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":744,"content":1685},[1686],{"text":1644,"type":748},{"type":756,"attrs":1688},{"id":1689,"body":1690},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1691],{"_uid":1692,"link":1693,"image":1695,"title":1697,"component":768},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1694,"linktype":13,"fieldtype":14,"cached_url":1694},"https://pin.it/2zdpNMs",{"id":1696,"alt":1697,"name":7,"focus":48,"title":1697,"filename":1698,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":770,"attrs":1700,"content":1701},{"level":772},[1702],{"text":1703,"type":748},"Top Rock Step-By-Step",{"type":770,"attrs":1705,"content":1706},{"level":778},[1707],{"text":1708,"type":748},"The Feet",{"type":846,"content":1710},[1711,1717,1737,1743,1762,1768],{"type":849,"content":1712},[1713],{"type":744,"content":1714},[1715],{"text":1716,"type":748},"Begin by starting in an athletic stance on the balls of your feet",{"type":849,"content":1718},[1719,1723],{"type":744,"content":1720},[1721],{"text":1722,"type":748},"To start, being by doing a “step out”",{"type":846,"content":1724},[1725,1731],{"type":849,"content":1726},[1727],{"type":744,"content":1728},[1729],{"text":1730,"type":748},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":849,"content":1732},[1733],{"type":744,"content":1734},[1735],{"text":1736,"type":748},"Pause for a half-second",{"type":849,"content":1738},[1739],{"type":744,"content":1740},[1741],{"text":1742,"type":748},"Return to the starting stance by performing a slight hop backward",{"type":849,"content":1744},[1745,1749],{"type":744,"content":1746},[1747],{"text":1748,"type":748},"Once returned, perform the opposite foot “step out”",{"type":846,"content":1750},[1751,1757],{"type":849,"content":1752},[1753],{"type":744,"content":1754},[1755],{"text":1756,"type":748},"Make sure the step out is in front of the opposite foot and crosses over",{"type":849,"content":1758},[1759],{"type":744,"content":1760},[1761],{"text":1736,"type":748},{"type":849,"content":1763},[1764],{"type":744,"content":1765},[1766],{"text":1767,"type":748},"Hop back to the starting position",{"type":849,"content":1769},[1770],{"type":744,"content":1771},[1772],{"text":1773,"type":748},"Continue Top Rocking for the remainder of the set",{"type":770,"attrs":1775,"content":1776},{"level":778},[1777],{"text":1778,"type":748},"The Arms",{"type":846,"content":1780},[1781,1787,1793,1799],{"type":849,"content":1782},[1783],{"type":744,"content":1784},[1785],{"text":1786,"type":748},"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":849,"content":1788},[1789],{"type":744,"content":1790},[1791],{"text":1792,"type":748},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":849,"content":1794},[1795],{"type":744,"content":1796},[1797],{"text":1798,"type":748},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":849,"content":1800},[1801],{"type":744,"content":1802},[1803],{"text":1804,"type":748},"Continue using this arm motion to help with rhythm and balance",{"type":770,"attrs":1806,"content":1807},{"level":772},[1808],{"text":1809,"type":748},"Movement Key Points",{"type":744,"content":1811},[1812],{"text":1813,"type":748},"Here are some key things to focus on while performing the Top Rock:",{"type":770,"attrs":1815,"content":1816},{"level":778},[1817],{"text":1818,"type":748},"Start by swinging your arms",{"type":846,"content":1820},[1821],{"type":849,"content":1822},[1823],{"type":744,"content":1824},[1825],{"text":1826,"type":748},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":756,"attrs":1828},{"id":1829,"body":1830},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1831],{"url":1832,"_uid":1833,"image":1834,"component":790,"copyright_details":1838},{"id":7,"url":7,"linktype":1206,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1835,"alt":1836,"name":7,"focus":48,"title":1836,"filename":1837,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":770,"attrs":1840,"content":1841},{"level":778},[1842],{"text":1843,"type":748},"On each hop back, your arms should cross in front of your chest",{"type":756,"attrs":1845},{"id":1829,"body":1846},[1847],{"url":1848,"_uid":1849,"image":1850,"component":790,"copyright_details":1854},{"id":7,"url":7,"linktype":1206,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1851,"alt":1852,"name":7,"focus":48,"title":1852,"filename":1853,"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":770,"attrs":1856,"content":1857},{"level":778},[1858],{"text":1859,"type":748},"One foot should cross at a time",{"type":756,"attrs":1861},{"id":1829,"body":1862},[1863],{"url":1864,"_uid":1865,"image":1866,"component":790,"copyright_details":1870},{"id":7,"url":7,"linktype":1206,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1867,"alt":1868,"name":7,"focus":48,"title":1868,"filename":1869,"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":770,"attrs":1872,"content":1873},{"level":778},[1874],{"text":1875,"type":748},"Perform the movement by staying on the balls of your feet",{"type":756,"attrs":1877},{"id":1829,"body":1878},[1879],{"url":1880,"_uid":1881,"image":1882,"component":790,"copyright_details":1886},{"id":7,"url":7,"linktype":1206,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1883,"alt":1884,"name":7,"focus":48,"title":1884,"filename":1885,"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":770,"attrs":1888,"content":1889},{"level":778},[1890],{"text":1891,"type":748},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":756,"attrs":1893},{"id":1894,"body":1895},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1896],{"url":1897,"_uid":1898,"image":1899,"component":790,"copyright_details":1903},{"id":7,"url":7,"linktype":1206,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1900,"alt":1901,"name":7,"focus":48,"title":1901,"filename":1902,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":770,"attrs":1905,"content":1906},{"level":778},[1907],{"text":1908,"type":748},"Stay loose and have fun!",{"type":756,"attrs":1910},{"id":1829,"body":1911},[1912],{"url":1913,"_uid":1914,"image":1915,"component":790,"copyright_details":1919},{"id":7,"url":7,"linktype":1206,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1916,"alt":1917,"name":7,"focus":48,"title":1917,"filename":1918,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":770,"attrs":1921,"content":1922},{"level":772},[1923],{"text":1924,"type":748},"Muscles Used",{"type":846,"content":1926},[1927,1933,1939],{"type":849,"content":1928},[1929],{"type":744,"content":1930},[1931],{"text":1932,"type":748},"Deltoids",{"type":849,"content":1934},[1935],{"type":744,"content":1936},[1937],{"text":1938,"type":748},"Core",{"type":849,"content":1940},[1941],{"type":744,"content":1942},[1943],{"text":1944,"type":748},"Calves",{"type":770,"attrs":1946,"content":1947},{"level":772},[1948],{"text":1949,"type":748},"Application",{"type":770,"attrs":1951,"content":1952},{"level":778},[1953],{"text":1954,"type":748},"For Sets",{"type":846,"content":1956},[1957,1963,1969],{"type":849,"content":1958},[1959],{"type":744,"content":1960},[1961],{"text":1962,"type":748},"Perform 3-6 sets",{"type":849,"content":1964},[1965],{"type":744,"content":1966},[1967],{"text":1968,"type":748},"12-20 repetitions each way",{"type":849,"content":1970},[1971],{"type":744,"content":1972},[1973],{"text":1974,"type":748},"Rest 30-45 seconds between sets",{"type":770,"attrs":1976,"content":1977},{"level":778},[1978],{"text":1979,"type":748},"For Time",{"type":846,"content":1981},[1982,1987,1993],{"type":849,"content":1983},[1984],{"type":744,"content":1985},[1986],{"text":1962,"type":748},{"type":849,"content":1988},[1989],{"type":744,"content":1990},[1991],{"text":1992,"type":748},"Perform for 30-90 seconds",{"type":849,"content":1994},[1995],{"type":744,"content":1996},[1997],{"text":1998,"type":748},"Rest 45-60 seconds between sets",{"type":770,"attrs":2000,"content":2001},{"level":772},[2002],{"text":2003,"type":748},"Dance Moves For Boxers",{"type":744,"content":2005},[2006,2008,2015],{"text":2007,"type":748},"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":2009,"type":748,"marks":2010},"Flo Master",[2011],{"type":839,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"custom":2014,"target":842,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2016,"type":748},". ",{"type":770,"attrs":2018,"content":2019},{"level":772},[2020],{"text":1310,"type":748},{"type":744,"content":2022},[2023,2024,2029],{"text":1314,"type":748},{"text":938,"type":748,"marks":2025},[2026],{"type":839,"attrs":2027},{"href":1319,"uuid":48,"anchor":48,"custom":2028,"target":842,"linktype":13},{},{"text":2030,"type":748}," 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":2032,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2037,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2038,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2033,"component":118,"meta_info":2034,"meta_title":7,"block_image":2035,"cover_image":2036,"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":2041,"title":1633,"plugin":43,"description":2042},"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":2044,"alt":1633,"name":7,"focus":48,"title":1633,"filename":2045,"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,[1106],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2055,"created_at":2056,"published_at":2057,"updated_at":2058,"id":2059,"uuid":2060,"content":2061,"slug":2396,"full_slug":2397,"sort_by_date":48,"position":2398,"tag_list":2399,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":2400,"first_published_at":2401,"release_id":48,"lang":60,"path":1351,"alternates":2402,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2062,"faqs":2063,"title":2055,"topic":2076,"author":2091,"content":2092,"category":2377,"schedule":2385,"component":1094,"meta_info":2386,"cover_image":2390,"description":2394,"contributors":2395},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2064,2068,2072],{"_uid":2065,"answer":2066,"question":2067,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2069,"answer":2070,"question":2071,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2073,"answer":2074,"question":2075,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2077,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2089,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2078,"component":39,"meta_info":2086,"block_image":2087,"cover_image":2088,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2079,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2084,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2085,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2080,"component":118,"meta_info":2081,"meta_title":7,"block_image":2082,"cover_image":2083,"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":741,"content":2093},[2094,2109,2113,2125,2130,2135,2165,2170,2197,2202,2224,2229,2251,2256,2278,2283,2310,2315,2331,2335,2359,2363,2374],{"type":744,"content":2095},[2096,2098,2107],{"text":2097,"type":748},"Post-workout ",{"text":2099,"type":748,"marks":2100},"stretches",[2101,2105],{"type":839,"attrs":2102},{"href":2103,"uuid":48,"anchor":48,"custom":2104,"target":842,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2106},"underline",{"text":2108,"type":748}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":770,"attrs":2110,"content":2111},{"level":772},[2112],{"text":2067,"type":748},{"type":744,"content":2114},[2115,2123],{"text":2116,"type":748,"marks":2117},"Research",[2118,2122],{"type":839,"attrs":2119},{"href":2120,"uuid":48,"anchor":48,"custom":2121,"target":842,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2106},{"text":2124,"type":748}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":770,"attrs":2126,"content":2127},{"level":772},[2128],{"text":2129,"type":748},"7 Stretches to Help You Recover Post-Workout",{"type":770,"attrs":2131,"content":2132},{"level":778},[2133],{"text":2134,"type":748},"Shoulder Flossing",{"type":2136,"attrs":2137,"content":2140},"ordered_list",{"order":2138},{"order":2139},1,[2141,2147,2153,2159],{"type":849,"content":2142},[2143],{"type":744,"content":2144},[2145],{"text":2146,"type":748},"Start in a standing position.",{"type":849,"content":2148},[2149],{"type":744,"content":2150},[2151],{"text":2152,"type":748},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":849,"content":2154},[2155],{"type":744,"content":2156},[2157],{"text":2158,"type":748},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":849,"content":2160},[2161],{"type":744,"content":2162},[2163],{"text":2164,"type":748},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":770,"attrs":2166,"content":2167},{"level":778},[2168],{"text":2169,"type":748},"World's Greatest Stretch ",{"type":2136,"attrs":2171,"content":2172},{"order":2139},[2173,2179,2185,2191],{"type":849,"content":2174},[2175],{"type":744,"content":2176},[2177],{"text":2178,"type":748},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":849,"content":2180},[2181],{"type":744,"content":2182},[2183],{"text":2184,"type":748},"Next to the left hand, raise the left hand to the sky. ",{"type":849,"content":2186},[2187],{"type":744,"content":2188},[2189],{"text":2190,"type":748},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":849,"content":2192},[2193],{"type":744,"content":2194},[2195],{"text":2196,"type":748},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":770,"attrs":2198,"content":2199},{"level":778},[2200],{"text":2201,"type":748},"Kneeling Quad/Hip Flexor Stretch",{"type":2136,"attrs":2203,"content":2205},{"order":2204},{"order":2139},[2206,2212,2218],{"type":849,"content":2207},[2208],{"type":744,"content":2209},[2210],{"text":2211,"type":748},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":849,"content":2213},[2214],{"type":744,"content":2215},[2216],{"text":2217,"type":748},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":849,"content":2219},[2220],{"type":744,"content":2221},[2222],{"text":2223,"type":748},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":770,"attrs":2225,"content":2226},{"level":778},[2227],{"text":2228,"type":748},"Cat/Cow",{"type":2136,"attrs":2230,"content":2232},{"order":2231},{"order":2139},[2233,2239,2245],{"type":849,"content":2234},[2235],{"type":744,"content":2236},[2237],{"text":2238,"type":748},"Start on all fours, neutral spine. ",{"type":849,"content":2240},[2241],{"type":744,"content":2242},[2243],{"text":2244,"type":748},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":849,"content":2246},[2247],{"type":744,"content":2248},[2249],{"text":2250,"type":748},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":770,"attrs":2252,"content":2253},{"level":778},[2254],{"text":2255,"type":748},"Thread the Needle",{"type":2136,"attrs":2257,"content":2259},{"order":2258},{"order":2139},[2260,2266,2272],{"type":849,"content":2261},[2262],{"type":744,"content":2263},[2264],{"text":2265,"type":748},"Start on all fours. ",{"type":849,"content":2267},[2268],{"type":744,"content":2269},[2270],{"text":2271,"type":748},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":849,"content":2273},[2274],{"type":744,"content":2275},[2276],{"text":2277,"type":748},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":770,"attrs":2279,"content":2280},{"level":778},[2281],{"text":2282,"type":748},"Thread the Needle With a Twist ",{"type":2136,"attrs":2284,"content":2286},{"order":2285},{"order":2139},[2287,2292,2298,2304],{"type":849,"content":2288},[2289],{"type":744,"content":2290},[2291],{"text":2265,"type":748},{"type":849,"content":2293},[2294],{"type":744,"content":2295},[2296],{"text":2297,"type":748},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":849,"content":2299},[2300],{"type":744,"content":2301},[2302],{"text":2303,"type":748},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":849,"content":2305},[2306],{"type":744,"content":2307},[2308],{"text":2309,"type":748},"Return to the starting position.",{"type":770,"attrs":2311,"content":2312},{"level":778},[2313],{"text":2314,"type":748},"Scorpion Stretch (Prone) ",{"type":2136,"attrs":2316,"content":2318},{"order":2317},{"order":2139},[2319,2325],{"type":849,"content":2320},[2321],{"type":744,"content":2322},[2323],{"text":2324,"type":748},"Begin lying down, arms out in T. ",{"type":849,"content":2326},[2327],{"type":744,"content":2328},[2329],{"text":2330,"type":748},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":770,"attrs":2332,"content":2333},{"level":772},[2334],{"text":2075,"type":748},{"type":744,"content":2336},[2337,2339,2347,2349,2357],{"text":2338,"type":748},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2340,"type":748,"marks":2341},"range of motion improvements",[2342,2346],{"type":839,"attrs":2343},{"href":2344,"uuid":48,"anchor":48,"custom":2345,"target":842,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2106},{"text":2348,"type":748},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2350,"type":748,"marks":2351},"Studies",[2352,2356],{"type":839,"attrs":2353},{"href":2354,"uuid":48,"anchor":48,"custom":2355,"target":842,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2106},{"text":2358,"type":748}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":770,"attrs":2360,"content":2361},{"level":772},[2362],{"text":1310,"type":748},{"type":744,"content":2364},[2365,2366,2372],{"text":1314,"type":748},{"text":938,"type":748,"marks":2367},[2368,2371],{"type":839,"attrs":2369},{"href":1319,"uuid":48,"anchor":48,"custom":2370,"target":842,"linktype":13},{},{"type":2106},{"text":2373,"type":748}," 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":744,"content":2375},[2376],{"text":1326,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2378,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2383,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2384,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2379,"component":118,"meta_info":2380,"meta_title":7,"block_image":2381,"cover_image":2382,"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},[],[],"2023-01-26 00:00",{"_uid":2387,"title":2388,"plugin":43,"description":2389},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2391,"alt":2392,"name":7,"focus":7,"title":2392,"filename":2393,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1106],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2404,"created_at":2405,"published_at":2406,"updated_at":2407,"id":2408,"uuid":2409,"content":2410,"slug":2574,"full_slug":2575,"sort_by_date":48,"position":2576,"tag_list":2577,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":2578,"first_published_at":2406,"release_id":48,"lang":60,"path":1351,"alternates":2579,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2411,"faqs":2412,"title":2404,"topic":2421,"author":1398,"content":2436,"category":2555,"schedule":2563,"component":1094,"meta_info":2564,"cover_image":2568,"description":2572,"contributors":2573},"c6387572-343f-40bf-8172-852035367c90",[2413,2417],{"_uid":2414,"answer":2415,"question":2416,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2418,"answer":2419,"question":2420,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2422,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2434,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2435,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2423,"component":39,"meta_info":2431,"block_image":2432,"cover_image":2433,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2424,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2429,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2430,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2425,"component":118,"meta_info":2426,"meta_title":7,"block_image":2427,"cover_image":2428,"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":741,"content":2437},[2438,2443,2446,2451,2456,2460,2465,2469,2474,2487,2492,2505,2510,2514,2519,2530,2535,2539,2543,2552],{"type":770,"attrs":2439,"content":2440},{"level":772},[2441],{"text":2442,"type":748},"Boxing Gym Culture",{"type":744,"content":2444},[2445],{"text":2419,"type":748},{"type":770,"attrs":2447,"content":2448},{"level":772},[2449],{"text":2450,"type":748},"What Are the Basic Boxing Gym Rules? ",{"type":770,"attrs":2452,"content":2453},{"level":778},[2454],{"text":2455,"type":748},"Yes Coach, No Coach",{"type":744,"content":2457},[2458],{"text":2459,"type":748},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":770,"attrs":2461,"content":2462},{"level":778},[2463],{"text":2464,"type":748},"Sharing is Caring",{"type":744,"content":2466},[2467],{"text":2468,"type":748},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":770,"attrs":2470,"content":2471},{"level":778},[2472],{"text":2473,"type":748},"Keep it Clean",{"type":744,"content":2475},[2476,2478,2485],{"text":2477,"type":748},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2479,"type":748,"marks":2480},"clean it off.",[2481],{"type":839,"attrs":2482},{"href":2483,"uuid":48,"anchor":48,"custom":2484,"target":842,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2486,"type":748}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":770,"attrs":2488,"content":2489},{"level":778},[2490],{"text":2491,"type":748},"No Killers in Sparring",{"type":744,"content":2493},[2494,2496,2503],{"text":2495,"type":748},"In most boxing gym workouts you will find yourself ",{"text":2497,"type":748,"marks":2498},"sparring",[2499],{"type":839,"attrs":2500},{"href":2501,"uuid":48,"anchor":48,"custom":2502,"target":842,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2504,"type":748},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":770,"attrs":2506,"content":2507},{"level":778},[2508],{"text":2509,"type":748},"Don’t Dump Your Weights",{"type":744,"content":2511},[2512],{"text":2513,"type":748},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":770,"attrs":2515,"content":2516},{"level":778},[2517],{"text":2518,"type":748},"Leave the Weightcut Fighter Alone",{"type":744,"content":2520},[2521,2523,2528],{"text":2522,"type":748},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2524,"type":748,"marks":2525},"leave them alone.",[2526],{"type":2527},"italic",{"text":2529,"type":748}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":770,"attrs":2531,"content":2532},{"level":778},[2533],{"text":2534,"type":748},"The Golden Rule",{"type":744,"content":2536},[2537],{"text":2538,"type":748},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":770,"attrs":2540,"content":2541},{"level":772},[2542],{"text":1310,"type":748},{"type":744,"content":2544},[2545,2546,2551],{"text":1314,"type":748},{"text":938,"type":748,"marks":2547},[2548],{"type":839,"attrs":2549},{"href":1319,"uuid":48,"anchor":48,"custom":2550,"target":842,"linktype":13},{},{"text":2373,"type":748},{"type":744,"content":2553},[2554],{"text":1326,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2556,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2561,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2562,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2557,"component":118,"meta_info":2558,"meta_title":7,"block_image":2559,"cover_image":2560,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2565,"title":2566,"plugin":43,"description":2567},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2569,"alt":2570,"name":7,"focus":7,"title":2570,"filename":2571,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1106],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":2581,"created_at":2582,"published_at":2583,"updated_at":2584,"id":2585,"uuid":2586,"content":2587,"slug":2768,"full_slug":2769,"sort_by_date":48,"position":2770,"tag_list":2771,"is_startpage":9,"parent_id":1107,"meta_data":48,"group_id":2772,"first_published_at":2583,"release_id":48,"lang":60,"path":1351,"alternates":2773,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2588,"faqs":2589,"title":2581,"topic":2594,"author":1398,"content":2609,"category":2749,"schedule":2757,"component":1094,"meta_info":2758,"cover_image":2762,"description":2766,"contributors":2767},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2590],{"_uid":2591,"answer":2592,"question":2593,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2595,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2607,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2608,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2596,"component":39,"meta_info":2604,"block_image":2605,"cover_image":2606,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2597,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2602,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2603,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2598,"component":118,"meta_info":2599,"meta_title":7,"block_image":2600,"cover_image":2601,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":741,"content":2610},[2611,2615,2620,2625,2648,2653,2676,2681,2695,2700,2714,2719,2723,2728,2732,2736,2746],{"type":744,"content":2612},[2613],{"text":2614,"type":748},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":770,"attrs":2616,"content":2617},{"level":772},[2618],{"text":2619,"type":748},"5 Ways to Shake Up Your Cardio",{"type":770,"attrs":2621,"content":2622},{"level":778},[2623],{"text":2624,"type":748},"Swimming",{"type":744,"content":2626},[2627,2629,2636,2638,2646],{"text":2628,"type":748},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2630,"type":748,"marks":2631},"Flo Master’s",[2632,2635],{"type":839,"attrs":2633},{"href":2013,"uuid":48,"anchor":48,"custom":2634,"target":842,"linktype":13},{},{"type":2106},{"text":2637,"type":748}," favorite forms of ",{"text":2639,"type":748,"marks":2640},"active recovery",[2641,2645],{"type":839,"attrs":2642},{"href":2643,"uuid":48,"anchor":48,"custom":2644,"target":842,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":2106},{"text":2647,"type":748}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":770,"attrs":2649,"content":2650},{"level":778},[2651],{"text":2652,"type":748},"Tabata Bag Drills",{"type":744,"content":2654},[2655,2657,2665,2667,2674],{"text":2656,"type":748},"One great way to get your anaerobic endurance up is with ",{"text":2658,"type":748,"marks":2659},"Tabata",[2660,2664],{"type":839,"attrs":2661},{"href":2662,"uuid":48,"anchor":48,"custom":2663,"target":842,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":2106},{"text":2666,"type":748}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":958,"type":748,"marks":2668},[2669,2673],{"type":839,"attrs":2670},{"href":2671,"uuid":48,"anchor":48,"custom":2672,"target":842,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2106},{"text":2675,"type":748}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":770,"attrs":2677,"content":2678},{"level":778},[2679],{"text":2680,"type":748},"Footwork Heavy Sports",{"type":744,"content":2682},[2683,2685,2693],{"text":2684,"type":748},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2686,"type":748,"marks":2687},"dancing",[2688,2692],{"type":839,"attrs":2689},{"href":2690,"uuid":48,"anchor":48,"custom":2691,"target":842,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":2106},{"text":2694,"type":748}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":770,"attrs":2696,"content":2697},{"level":778},[2698],{"text":2699,"type":748},"Hiking",{"type":744,"content":2701},[2702,2704,2712],{"text":2703,"type":748},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2705,"type":748,"marks":2706},"healthy snacks",[2707,2711],{"type":839,"attrs":2708},{"href":2709,"uuid":48,"anchor":48,"custom":2710,"target":842,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":2106},{"text":2713,"type":748},"! ",{"type":770,"attrs":2715,"content":2716},{"level":778},[2717],{"text":2718,"type":748},"Shadowboxing Punchouts",{"type":744,"content":2720},[2721],{"text":2722,"type":748},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":770,"attrs":2724,"content":2725},{"level":772},[2726],{"text":2727,"type":748},"Shaking Up Your Cardio",{"type":744,"content":2729},[2730],{"text":2731,"type":748},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":770,"attrs":2733,"content":2734},{"level":772},[2735],{"text":1310,"type":748},{"type":744,"content":2737},[2738,2739,2745],{"text":1314,"type":748},{"text":938,"type":748,"marks":2740},[2741,2744],{"type":839,"attrs":2742},{"href":1319,"uuid":48,"anchor":48,"custom":2743,"target":842,"linktype":13},{},{"type":2106},{"text":2373,"type":748},{"type":744,"content":2747},[2748],{"text":1606,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2750,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2755,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2756,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2751,"component":118,"meta_info":2752,"meta_title":7,"block_image":2753,"cover_image":2754,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2759,"title":2760,"plugin":43,"description":2761},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2763,"alt":2764,"name":7,"focus":7,"title":2764,"filename":2765,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1106],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1094,"created_at":2775,"published_at":2776,"updated_at":2777,"id":2778,"uuid":2779,"content":2780,"slug":1094,"full_slug":2801,"sort_by_date":48,"position":446,"tag_list":2802,"is_startpage":9,"parent_id":2803,"meta_data":48,"group_id":2804,"first_published_at":2805,"release_id":48,"lang":60,"path":7,"alternates":2806,"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":2781,"component":2782,"meta_info":2783,"custom_content_list":2785},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2784,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2786,2791,2796],{"_uid":2787,"label":2788,"value":2789,"dev_id":2790,"component":748},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2792,"label":2793,"value":2794,"dev_id":2795,"component":748},"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":2797,"label":2798,"value":2799,"dev_id":2800,"component":748},"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",[],1785892830672]