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Deep breathing and allowing your muscles to move freely are two main aspects of stretching. Stretching isn’t about over extending or hurting yourself in order to gain flexibility – instead you should listen to your body and push yourself into deeper stretches over time for long-lasting flexibility.\n\nHaving increased flexibility can also decrease your risk of injury during a workout or during active sports, according to the Mayo Clinic. Research shows that when muscles have a greater range of motion, the body is less apt to sprains, muscle tears, and unnecessary injuries. A stretch routine can be quick, painless, and a great benefit to all athletes, especially boxers.","Why Is Stretching Important?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"509de067-122d-4fe5-ad24-c8bf588f828a","You use your arms and shoulders when hitting the heavy bag and when shadowboxing. If you aren’t stretching the main and connecting muscles, especially before your boxing workout, you might find yourself a little sore and stiff the next day – which can limit your mobility. Get started by adding these shoulder stretches and mobility exercises into your routine to warm up your body before you start punching!","Quick Shoulder Stretch Routine for Boxers",{"_uid":676,"answer":677,"question":678,"component":670},"15b785e4-0399-459f-b823-5a3e27d47aec","- From standing, raise your arms straight out to your sides, parallel to the ground\n- Start to make large circles with your arms in a forward motion\n- Continue for 60 seconds and then switch directions and repeat\n\nYou may hear some popping and feel a little tense in your shoulders when starting, but you will begin to loosen up as you continue this shoulder and chest opening movement.","Arm Circles (60 seconds each direction)",{"_uid":680,"answer":681,"question":682,"component":670},"14bfea74-f6ce-4f54-9e9d-8a445aab07fd","Many boxing drills use the trapezius muscles which extend from the edge of your shoulder cap to the bottom of your skull and connect to the muscles in your neck region. Before a boxing workout, it is important to stretch your neck with some simple head rolls. You’ll not only feel this stretch in your neck but also in your spine and upper back when you draw your head down to your chest.\n- Start by slowly rolling your head in a circle in one direction for about 30 seconds\n- This exercise is about relaxation and slowly gaining flexibility in your neck, not about speed, so go slowly to avoid injury\n- After 30 seconds, switch directions and repeat","Head Rolls (30 seconds each direction)",{"_uid":684,"answer":685,"question":686,"component":670},"30d55eca-5199-430e-96ad-b7c24482c631","Your shoulders tend to take a bit of shock when striking a heavy bag or opponent. This stretch will help alleviate some of that tension because your trapezius and deltoid muscles will have more flexibility.\n- Take your right arm and cross it over your body along your chest line\n- Bend your left arm and draw your right arm tight to your body, feeling the stretch in your right shoulder\n- Hold for 30 seconds\n- Switch arms and repeat","Cross Body Shoulder Stretch (30 seconds each side)",{"_uid":688,"answer":689,"question":690,"component":670},"14fa3323-c4c9-49af-918e-55a3c90d3281","- From standing, place your hands on opposite elbows\n- Slowly lean forward toward the floor, slightly bending your knees\n- Relax your neck, shoulders, and back as you continue to bend down\n- Take a few deep breaths and allow the blood to flow into your head\n- Extend your elbows toward the ground to feel a deeper stretch in your shoulders and neck\n- Hold for 30 seconds before slowly rolling back up to stand","Forward Fold (30 seconds)",{"_uid":692,"answer":693,"question":694,"component":670},"01c0c60e-1d6f-427e-8a24-04d4dd16b7a5","- Start on all fours and cross one knee in front of the other\n- Lean forward and draw your inner thighs toward each other\n- Spread your feet wider than your hips\n- Sit your hips between your heels and press the tops of your feet into the floor\n- Your feet should point toward the back of the mat\n- Press down through your sits bones, lift both sides of your waist, and draw your ribs down\n- Lift the crown of your head towards the ceiling and keep your chin parallel to the floor\n- Release your shoulders down your back\n- Lift one arm overhead, bend at your elbow, and lower your hand so it rests between your shoulder blades\n- Bring your opposite arm behind you and spin your palm to face the back of the room\\n- Bend at your elbow and reach for your top hand\n- Grasp your fingers and hold\n- Press the back of your head into your top forearm and elbow as your shoulder moves back and down\n- Keep your gaze ahead and hold for 15-30 seconds\n- Repeat on the other side\nModifications: If you have hip, knee, or lower back pain, place a yoga block or folded blanket under the sits bones for support and lift. If you have tight shoulders, you may use a strap or hand towel between your hands if you are unable to connect your fingers.","Cow Face Pose",{"_uid":696,"answer":697,"question":698,"component":670},"76270943-1c1c-48bd-80db-2e580e35ee13","- Take a yoga band or a hand towel and hold both ends behind your back\n- Raise and lower the band to open up your chest and shoulders\n- You can get a deeper stretch by leaning toward the ground and raising the band toward the sky\n- Remember to take deep breaths and continue for 30 seconds","Chest Expansion (30 seconds)",{"_uid":700,"answer":701,"question":702,"component":670},"4f95edaf-4b9e-4413-a721-10435bdd19f4","These poses will stretch your shoulders and your entire back. You can alternate flowing between downward facing dog and child’s pose for additional muscle relaxation.\n- Begin on your hands and knees\n- Tuck your toes and lift your hips\n- Place your feet hip-width apart or wider with your toes pointed straight ahead\n- As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps\n- If your spine starts to round, keep a slight bend in your knees\n- Lift your sits bones toward the sky and lengthen your back and sides\n- Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide\n- Press down through the base of your thumb and index finger, reducing any weight in your wrists\n- Straighten your arms, draw your forearms in, and lift away from the mat\n- Rotate your upper arms out and slide your shoulders down your back\n- Keep your neck long and align your ears between your upper arms\n- Gaze toward your belly button\n- Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding\n- Continue to breathe and hold for 20 seconds\nTo transition into child's pose:\n- From Downward Facing Dog, lower your knees to the floor and slide your hands forward\n- Bring your big toes together and spread your knees out wider than your torso\n- Fold forward from the crease of your hips and place your forehead on the floor\n- Place your arms by your sides or extend them out forward with your palms facing down\n- Drop your hips back toward your heels\n- Close your eyes and continue to inhale and exhale deeply\n- Hold this pose for as long as you’d like","Downward Facing Dog and Child’s Pose",{"_uid":704,"answer":705,"question":706,"component":670},"b9da11ae-c96e-4a7a-a38e-7e8020200dd9","Because boxing movements are heavily focused on the arms, hands, and shoulders you’ll likely be feeling the burn while boxing. You might have some pain initially but it’s unlikely you will actually hurt or damage your shoulders when starting an at-home boxing routine. Just like any new workout regimen, it’s common to feel some aches and pains in muscles you aren’t used to using.","Will boxing hurt my shoulders?",{"_uid":708,"answer":709,"question":710,"component":670},"9505e3e3-330a-46a1-8d0c-1c125954d427","A good 10-15 minute stretch pre-workout is always recommended, especially before boxing. It’s important to adequately stretch the parts of your body that you will be using, like the shoulders. You should also consider a cool down stretch routine post-workout to ease the muscle tension and relax the mind.","How long should I stretch my shoulders before boxing?",{"_uid":712,"answer":713,"question":714,"component":670},"a3a19f9f-3b0a-4612-8757-f3e1cd3adaeb","Absolutely! Your boxing stance and boxing strikes require most of your arm and shoulder muscles. Coupled with this quick boxing stretch routine, your shoulders will begin to feel stronger and more flexible over time.","Will I gain shoulder strength from boxing?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":716,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":728,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":717,"component":39,"meta_info":725,"block_image":726,"cover_image":727,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":719,"component":118,"meta_info":720,"meta_title":7,"block_image":721,"cover_image":722,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":731,"created_at":732,"published_at":733,"updated_at":734,"id":735,"uuid":736,"content":737,"slug":745,"full_slug":746,"sort_by_date":48,"position":364,"tag_list":747,"is_startpage":9,"parent_id":748,"meta_data":48,"group_id":749,"first_published_at":750,"release_id":48,"lang":60,"path":48,"alternates":751,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Lindsey Rudy","2021-09-10T15:39:55.536Z","2022-02-08T23:27:03.961Z","2022-02-08T23:27:03.977Z",71000022,"5c037817-be47-4e52-aec3-d25122f622b1",{"bio":738,"_uid":739,"name":731,"photo":740,"component":743,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":744,"social_link_instagram":7,"social_link_pinterest":7},"Lindsey Rudy has always been involved in sports. Her family operated a boxing facility in Detroit, MI. She has owned a Greco Roman wrestling gym and was heavily involved in competitive fitness for several years.","4fe966e0-9b19-438f-a7bc-8e3e31a3eefc",{"id":741,"alt":731,"name":7,"focus":48,"title":731,"filename":742,"copyright":7,"fieldtype":50},3804746,"https://a.storyblok.com/f/115220/350x350/9a820d839d/lindsey_rudy.png","author","https://www.linkedin.com/in/lindsey-rudy-90b7b014a/","lindsey-rudy","authors/lindsey-rudy",[],65634443,"fd7158b4-d93d-4e83-bb48-4a2214e11d10","2021-10-20T17:21:32.994Z",[],{"type":753,"content":754},"doc",[755,777,783,799,815,819,852,859,871,893,897,902,911,915,937,942,951,955,981,986,995,1033,1038,1047,1139,1152,1157,1166,1192,1197,1206,1210,1296,1301,1310,1354,1359,1363,1367,1383,1387,1407,1411,1431,1476,1481],{"type":756,"content":757},"paragraph",[758,761,767,775],{"text":759,"type":760},"Stretching your muscles daily aids in mobility, alleviates muscle pain, and promotes blood circulation. A 10-15 minute stretch routine can also help prevent injury when gearing up for a strenuous workout. A boxing regimen can help you ","text",{"text":762,"type":760,"marks":763}," ",[764],{"type":765,"attrs":766},"styled",{"class":7},{"text":768,"type":760,"marks":769},"burn calories",[770],{"type":771,"attrs":772},"link",{"href":773,"uuid":48,"anchor":48,"target":774,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study","_blank",{"text":776,"type":760},", build strength, and reach your fitness goals – but first you must learn how to stretch your muscles properly before starting your workout.",{"type":778,"attrs":779,"content":781},"heading",{"level":780},2,[782],{"text":669,"type":760},{"type":756,"content":784},[785,787,791,797],{"text":786,"type":760},"Stretching can be a huge stress reliever, not only for your muscles but also ",{"text":762,"type":760,"marks":788},[789],{"type":765,"attrs":790},{"class":7},{"text":792,"type":760,"marks":793},"for your mind",[794],{"type":771,"attrs":795},{"href":796,"uuid":48,"anchor":48,"target":774,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/boxing-your-way-to-better-mental-health",{"text":798,"type":760},". Deep breathing and allowing your muscles to move freely are two main aspects of stretching. Stretching isn’t about over extending or hurting yourself in order to gain flexibility – instead you should listen to your body and push yourself into deeper stretches over time for long-lasting flexibility.",{"type":756,"content":800},[801,803,807,813],{"text":802,"type":760},"Having increased flexibility can also decrease your risk of injury during a workout or during active sports, according to the ",{"text":762,"type":760,"marks":804},[805],{"type":765,"attrs":806},{"class":7},{"text":808,"type":760,"marks":809},"Mayo Clinic",[810],{"type":771,"attrs":811},{"href":812,"uuid":48,"anchor":48,"target":774,"linktype":48},"https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931",{"text":814,"type":760},". Research shows that when muscles have a greater range of motion, the body is less apt to sprains, muscle tears, and unnecessary injuries. A stretch routine can be quick, painless, and a great benefit to all athletes, especially boxers.",{"type":778,"attrs":816,"content":817},{"level":780},[818],{"text":674,"type":760},{"type":756,"content":820},[821,823,827,833,838,840,844,850],{"text":822,"type":760},"You use your arms and shoulders when hitting the ",{"text":762,"type":760,"marks":824},[825],{"type":765,"attrs":826},{"class":7},{"text":828,"type":760,"marks":829},"heavy bag",[830],{"type":771,"attrs":831},{"href":832,"uuid":48,"anchor":48,"target":774,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-on-a-heavy-bag-boxing-tips",{"text":834,"type":760,"marks":835},"  ",[836],{"type":765,"attrs":837},{"class":7},{"text":839,"type":760},"and when ",{"text":762,"type":760,"marks":841},[842],{"type":765,"attrs":843},{"class":7},{"text":845,"type":760,"marks":846},"shadowboxing",[847],{"type":771,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":774,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":851,"type":760},". If you aren’t stretching the main and connecting muscles, especially before your boxing workout, you might find yourself a little sore and stiff the next day – which can limit your mobility. Get started by adding these shoulder stretches and mobility exercises into your routine to warm up your body before you start punching!",{"type":778,"attrs":853,"content":855},{"level":854},3,[856,857],{"text":678,"type":760},{"type":858},"hard_break",{"type":860,"attrs":861},"blok",{"id":862,"body":863},"dd8ff9ae-f195-47a2-afdd-423d10031903",[864],{"_uid":865,"image":866,"component":870},"i-db30f18c-230c-4ed6-aa13-09aa24a5154f",{"id":867,"alt":868,"name":7,"focus":48,"title":868,"filename":869,"copyright":7,"fieldtype":50},3402491,"Shanie Smash Doing Arm Circles","https://a.storyblok.com/f/115220/700x1100/a07f2012c5/arm_circles.jpg","content_image",{"type":872,"content":873},"bullet_list",[874,881,887],{"type":875,"content":876},"list_item",[877],{"type":756,"content":878},[879],{"text":880,"type":760},"From standing, raise your arms straight out to your sides, parallel to the ground",{"type":875,"content":882},[883],{"type":756,"content":884},[885],{"text":886,"type":760},"Start to make large circles with your arms in a forward motion",{"type":875,"content":888},[889],{"type":756,"content":890},[891],{"text":892,"type":760},"Continue for 60 seconds and then switch directions and repeat",{"type":756,"content":894},[895],{"text":896,"type":760},"You may hear some popping and feel a little tense in your shoulders when starting, but you will begin to loosen up as you continue this shoulder and chest opening movement.",{"type":778,"attrs":898,"content":899},{"level":854},[900,901],{"text":682,"type":760},{"type":858},{"type":860,"attrs":903},{"id":862,"body":904},[905],{"_uid":906,"image":907,"component":870},"i-08e93740-411c-4345-bc62-4e567b503237",{"id":908,"alt":909,"name":7,"focus":48,"title":909,"filename":910,"copyright":7,"fieldtype":50},3402492,"Shanie Smash Doing Head Rolls","https://a.storyblok.com/f/115220/700x1100/5589880655/head_rolls.jpg",{"type":756,"content":912},[913],{"text":914,"type":760},"Many boxing drills use the trapezius muscles which extend from the edge of your shoulder cap to the bottom of your skull and connect to the muscles in your neck region. Before a boxing workout, it is important to stretch your neck with some simple head rolls. You’ll not only feel this stretch in your neck but also in your spine and upper back when you draw your head down to your chest.",{"type":872,"content":916},[917,931],{"type":875,"content":918},[919,923],{"type":756,"content":920},[921],{"text":922,"type":760},"Start by slowly rolling your head in a circle in one direction for about 30 seconds",{"type":872,"content":924},[925],{"type":875,"content":926},[927],{"type":756,"content":928},[929],{"text":930,"type":760},"This exercise is about relaxation and slowly gaining flexibility in your neck, not about speed, so go slowly to avoid injury",{"type":875,"content":932},[933],{"type":756,"content":934},[935],{"text":936,"type":760},"After 30 seconds, switch directions and repeat",{"type":778,"attrs":938,"content":939},{"level":854},[940,941],{"text":686,"type":760},{"type":858},{"type":860,"attrs":943},{"id":862,"body":944},[945],{"_uid":946,"image":947,"component":870},"i-a17f2fd4-fce3-4585-ad05-f5169180557e",{"id":948,"alt":949,"name":7,"focus":48,"title":949,"filename":950,"copyright":7,"fieldtype":50},3402502,"Shanie Smash Doing a Cross Body Shoulder Stretch","https://a.storyblok.com/f/115220/700x1100/7498a47888/cross_body_shoulder_stretch.jpg",{"type":756,"content":952},[953],{"text":954,"type":760},"Your shoulders tend to take a bit of shock when striking a heavy bag or opponent. This stretch will help alleviate some of that tension because your trapezius and deltoid muscles will have more flexibility.",{"type":872,"content":956},[957,963,969,975],{"type":875,"content":958},[959],{"type":756,"content":960},[961],{"text":962,"type":760},"Take your right arm and cross it over your body along your chest line",{"type":875,"content":964},[965],{"type":756,"content":966},[967],{"text":968,"type":760},"Bend your left arm and draw your right arm tight to your body, feeling the stretch in your right shoulder",{"type":875,"content":970},[971],{"type":756,"content":972},[973],{"text":974,"type":760},"Hold for 30 seconds",{"type":875,"content":976},[977],{"type":756,"content":978},[979],{"text":980,"type":760},"Switch arms and repeat",{"type":778,"attrs":982,"content":983},{"level":854},[984,985],{"text":690,"type":760},{"type":858},{"type":860,"attrs":987},{"id":862,"body":988},[989],{"_uid":990,"image":991,"component":870},"i-4a6ce9c3-4a51-45de-aa3b-1b56af817ac0",{"id":992,"alt":993,"name":7,"focus":48,"title":993,"filename":994,"copyright":7,"fieldtype":50},3402506,"Shanie Smash Doing a Forward Fold","https://a.storyblok.com/f/115220/700x1100/7f1bb0d819/forward_fold.jpg",{"type":872,"content":996},[997,1003,1009,1015,1021,1027],{"type":875,"content":998},[999],{"type":756,"content":1000},[1001],{"text":1002,"type":760},"From standing, place your hands on opposite elbows",{"type":875,"content":1004},[1005],{"type":756,"content":1006},[1007],{"text":1008,"type":760},"Slowly lean forward toward the floor, slightly bending your knees",{"type":875,"content":1010},[1011],{"type":756,"content":1012},[1013],{"text":1014,"type":760},"Relax your neck, shoulders, and back as you continue to bend down",{"type":875,"content":1016},[1017],{"type":756,"content":1018},[1019],{"text":1020,"type":760},"Take a few deep breaths and allow the blood to flow into your head",{"type":875,"content":1022},[1023],{"type":756,"content":1024},[1025],{"text":1026,"type":760},"Extend your elbows toward the ground to feel a deeper stretch in your shoulders and neck",{"type":875,"content":1028},[1029],{"type":756,"content":1030},[1031],{"text":1032,"type":760},"Hold for 30 seconds before slowly rolling back up to stand",{"type":778,"attrs":1034,"content":1035},{"level":854},[1036,1037],{"text":694,"type":760},{"type":858},{"type":860,"attrs":1039},{"id":862,"body":1040},[1041],{"_uid":1042,"image":1043,"component":870},"i-454fa082-c9b8-47b0-90db-f06fc8dbf215",{"id":1044,"alt":1045,"name":7,"focus":48,"title":1045,"filename":1046,"copyright":7,"fieldtype":50},3402511,"Shanie Smash Doing a Cow Face Pose","https://a.storyblok.com/f/115220/700x1100/a7dbd56844/cow_face_pose.jpg",{"type":872,"content":1048},[1049,1055,1061,1067,1073,1079,1085,1091,1097,1103,1109,1115,1121,1127,1133],{"type":875,"content":1050},[1051],{"type":756,"content":1052},[1053],{"text":1054,"type":760},"Start on all fours and cross one knee in front of the other",{"type":875,"content":1056},[1057],{"type":756,"content":1058},[1059],{"text":1060,"type":760},"Lean forward and draw your inner thighs toward each other",{"type":875,"content":1062},[1063],{"type":756,"content":1064},[1065],{"text":1066,"type":760},"Spread your feet wider than your hips",{"type":875,"content":1068},[1069],{"type":756,"content":1070},[1071],{"text":1072,"type":760},"Sit your hips between your heels and press the tops of your feet into the floor",{"type":875,"content":1074},[1075],{"type":756,"content":1076},[1077],{"text":1078,"type":760},"Your feet should point toward the back of the mat",{"type":875,"content":1080},[1081],{"type":756,"content":1082},[1083],{"text":1084,"type":760},"Press down through your sits bones, lift both sides of your waist, and draw your ribs down",{"type":875,"content":1086},[1087],{"type":756,"content":1088},[1089],{"text":1090,"type":760},"Lift the crown of your head towards the ceiling and keep your chin parallel to the floor",{"type":875,"content":1092},[1093],{"type":756,"content":1094},[1095],{"text":1096,"type":760},"Release your shoulders down your back",{"type":875,"content":1098},[1099],{"type":756,"content":1100},[1101],{"text":1102,"type":760},"Lift one arm overhead, bend at your elbow, and lower your hand so it rests between your shoulder blades",{"type":875,"content":1104},[1105],{"type":756,"content":1106},[1107],{"text":1108,"type":760},"Bring your opposite arm behind you and spin your palm to face the back of the room",{"type":875,"content":1110},[1111],{"type":756,"content":1112},[1113],{"text":1114,"type":760},"Bend at your elbow and reach for your top hand",{"type":875,"content":1116},[1117],{"type":756,"content":1118},[1119],{"text":1120,"type":760},"Grasp your fingers and hold",{"type":875,"content":1122},[1123],{"type":756,"content":1124},[1125],{"text":1126,"type":760},"Press the back of your head into your top forearm and elbow as your shoulder moves back and down",{"type":875,"content":1128},[1129],{"type":756,"content":1130},[1131],{"text":1132,"type":760},"Keep your gaze ahead and hold for 15-30 seconds",{"type":875,"content":1134},[1135],{"type":756,"content":1136},[1137],{"text":1138,"type":760},"Repeat on the other side",{"type":756,"content":1140},[1141,1146,1150],{"text":1142,"type":760,"marks":1143},"Modifications: ",[1144],{"type":1145},"bold",{"text":762,"type":760,"marks":1147},[1148],{"type":765,"attrs":1149},{"class":7},{"text":1151,"type":760},"If you have hip, knee, or lower back pain, place a yoga block or folded blanket under the sits bones for support and lift. If you have tight shoulders, you may use a strap or hand towel between your hands if you are unable to connect your fingers.",{"type":778,"attrs":1153,"content":1154},{"level":854},[1155,1156],{"text":698,"type":760},{"type":858},{"type":860,"attrs":1158},{"id":862,"body":1159},[1160],{"_uid":1161,"image":1162,"component":870},"i-6a4e3f9d-f34e-4473-af29-f290f0fcee7d",{"id":1163,"alt":1164,"name":7,"focus":48,"title":1164,"filename":1165,"copyright":7,"fieldtype":50},3402515,"Shanie Smash Doing a Chest Expansion Stretch","https://a.storyblok.com/f/115220/700x1100/4eb144d04b/chest_expansion.jpg",{"type":872,"content":1167},[1168,1174,1180,1186],{"type":875,"content":1169},[1170],{"type":756,"content":1171},[1172],{"text":1173,"type":760},"Take a yoga band or a hand towel and hold both ends behind your back",{"type":875,"content":1175},[1176],{"type":756,"content":1177},[1178],{"text":1179,"type":760},"Raise and lower the band to open up your chest and shoulders",{"type":875,"content":1181},[1182],{"type":756,"content":1183},[1184],{"text":1185,"type":760},"You can get a deeper stretch by leaning toward the ground and raising the band toward the sky",{"type":875,"content":1187},[1188],{"type":756,"content":1189},[1190],{"text":1191,"type":760},"Remember to take deep breaths and continue for 30 seconds",{"type":778,"attrs":1193,"content":1194},{"level":854},[1195,1196],{"text":702,"type":760},{"type":858},{"type":860,"attrs":1198},{"id":862,"body":1199},[1200],{"_uid":1201,"image":1202,"component":870},"i-0fd7f19b-f7bd-4e65-a84e-6a13bcc6d9ca",{"id":1203,"alt":1204,"name":7,"focus":48,"title":1204,"filename":1205,"copyright":7,"fieldtype":50},3402516,"Shanie Smash Doing a Downward Facing Dog","https://a.storyblok.com/f/115220/1100x1100/edbf600321/downward_facing_dog.jpg",{"type":756,"content":1207},[1208],{"text":1209,"type":760},"These poses will stretch your shoulders and your entire back. You can alternate flowing between downward facing dog and child’s pose for additional muscle relaxation.",{"type":872,"content":1211},[1212,1218,1224,1230,1236,1242,1248,1254,1260,1266,1272,1278,1284,1290],{"type":875,"content":1213},[1214],{"type":756,"content":1215},[1216],{"text":1217,"type":760},"Begin on your hands and knees",{"type":875,"content":1219},[1220],{"type":756,"content":1221},[1222],{"text":1223,"type":760},"Tuck your toes and lift your hips",{"type":875,"content":1225},[1226],{"type":756,"content":1227},[1228],{"text":1229,"type":760},"Place your feet hip-width apart or wider with your toes pointed straight ahead",{"type":875,"content":1231},[1232],{"type":756,"content":1233},[1234],{"text":1235,"type":760},"As your heels descend to the floor, work your legs toward straight, press your thighs back, and engage your quadriceps",{"type":875,"content":1237},[1238],{"type":756,"content":1239},[1240],{"text":1241,"type":760},"If your spine starts to round, keep a slight bend in your knees",{"type":875,"content":1243},[1244],{"type":756,"content":1245},[1246],{"text":1247,"type":760},"Lift your sits bones toward the sky and lengthen your back and sides",{"type":875,"content":1249},[1250],{"type":756,"content":1251},[1252],{"text":1253,"type":760},"Your hands should be shoulder-distance apart with your index fingers pointing straight ahead and your fingers spread out wide",{"type":875,"content":1255},[1256],{"type":756,"content":1257},[1258],{"text":1259,"type":760},"Press down through the base of your thumb and index finger, reducing any weight in your wrists",{"type":875,"content":1261},[1262],{"type":756,"content":1263},[1264],{"text":1265,"type":760},"Straighten your arms, draw your forearms in, and lift away from the mat",{"type":875,"content":1267},[1268],{"type":756,"content":1269},[1270],{"text":1271,"type":760},"Rotate your upper arms out and slide your shoulders down your back",{"type":875,"content":1273},[1274],{"type":756,"content":1275},[1276],{"text":1277,"type":760},"Keep your neck long and align your ears between your upper arms",{"type":875,"content":1279},[1280],{"type":756,"content":1281},[1282],{"text":1283,"type":760},"Gaze toward your belly button",{"type":875,"content":1285},[1286],{"type":756,"content":1287},[1288],{"text":1289,"type":760},"Draw your shoulders away from your ears, press your hips up and back, and keep your back from rounding",{"type":875,"content":1291},[1292],{"type":756,"content":1293},[1294],{"text":1295,"type":760},"Continue to breathe and hold for 20 seconds",{"type":756,"content":1297},[1298,1300],{"text":1299,"type":760},"To transition into child's pose:",{"type":858},{"type":860,"attrs":1302},{"id":862,"body":1303},[1304],{"_uid":1305,"image":1306,"component":870},"i-9ea64fb5-0814-4f2c-ae16-ac1366dd1fef",{"id":1307,"alt":1308,"name":7,"focus":48,"title":1308,"filename":1309,"copyright":7,"fieldtype":50},3402517,"Shanie Smash Doing a Child's Pose","https://a.storyblok.com/f/115220/1380x700/b20f218226/childs_pose.jpg",{"type":872,"content":1311},[1312,1318,1324,1330,1336,1342,1348],{"type":875,"content":1313},[1314],{"type":756,"content":1315},[1316],{"text":1317,"type":760},"From Downward Facing Dog, lower your knees to the floor and slide your hands forward",{"type":875,"content":1319},[1320],{"type":756,"content":1321},[1322],{"text":1323,"type":760},"Bring your big toes together and spread your knees out wider than your torso",{"type":875,"content":1325},[1326],{"type":756,"content":1327},[1328],{"text":1329,"type":760},"Fold forward from the crease of your hips and place your forehead on the floor",{"type":875,"content":1331},[1332],{"type":756,"content":1333},[1334],{"text":1335,"type":760},"Place your arms by your sides or extend them out forward with your palms facing down",{"type":875,"content":1337},[1338],{"type":756,"content":1339},[1340],{"text":1341,"type":760},"Drop your hips back toward your heels",{"type":875,"content":1343},[1344],{"type":756,"content":1345},[1346],{"text":1347,"type":760},"Close your eyes and continue to inhale and exhale deeply",{"type":875,"content":1349},[1350],{"type":756,"content":1351},[1352],{"text":1353,"type":760},"Hold this pose for as long as you’d like",{"type":778,"attrs":1355,"content":1356},{"level":780},[1357],{"text":1358,"type":760},"Gaining Flexibility and Relieving Muscle Tension",{"type":756,"content":1360},[1361],{"text":1362,"type":760},"Your hands, arms and shoulders are some of the core parts and muscle groups used when boxing so properly stretching these areas before or after a workout is crucial to minimizing injury. This routine is a quick and easy way to gain flexibility and relieve any tension in the neck and shoulder muscles.",{"type":778,"attrs":1364,"content":1365},{"level":780},[1366],{"text":706,"type":760},{"type":756,"content":1368},[1369,1371,1375,1381],{"text":1370,"type":760},"Because boxing movements are heavily focused on the arms, hands, and shoulders you’ll likely be feeling the burn while boxing. You might have some pain initially but it’s unlikely you will actually hurt or damage your shoulders when starting an ",{"text":762,"type":760,"marks":1372},[1373],{"type":765,"attrs":1374},{"class":7},{"text":1376,"type":760,"marks":1377},"at-home boxing routine",[1378],{"type":771,"attrs":1379},{"href":1380,"uuid":48,"anchor":48,"target":774,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":1382,"type":760},". Just like any new workout regimen, it’s common to feel some aches and pains in muscles you aren’t used to using.",{"type":778,"attrs":1384,"content":1385},{"level":780},[1386],{"text":710,"type":760},{"type":756,"content":1388},[1389,1391,1395,1401,1405],{"text":1390,"type":760},"A good 10-15 minute stretch pre-workout is always recommended, especially before boxing. It’s important to adequately stretch the parts of your body that you will be using, like the shoulders. You should also consider a ",{"text":762,"type":760,"marks":1392},[1393],{"type":765,"attrs":1394},{"class":7},{"text":1396,"type":760,"marks":1397},"cool down stretch routine",[1398],{"type":771,"attrs":1399},{"href":1400,"uuid":48,"anchor":48,"target":774,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":834,"type":760,"marks":1402},[1403],{"type":765,"attrs":1404},{"class":7},{"text":1406,"type":760},"post-workout to ease the muscle tension and relax the mind.",{"type":778,"attrs":1408,"content":1409},{"level":780},[1410],{"text":714,"type":760},{"type":756,"content":1412},[1413,1415,1419,1425,1429],{"text":1414,"type":760},"Absolutely! Your ",{"text":762,"type":760,"marks":1416},[1417],{"type":765,"attrs":1418},{"class":7},{"text":1420,"type":760,"marks":1421},"boxing stance",[1422],{"type":771,"attrs":1423},{"href":1424,"uuid":48,"anchor":48,"target":774,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":834,"type":760,"marks":1426},[1427],{"type":765,"attrs":1428},{"class":7},{"text":1430,"type":760},"and boxing strikes require most of your arm and shoulder muscles. Coupled with this quick boxing stretch routine, your shoulders will begin to feel stronger and more flexible over time.",{"type":756,"content":1432},[1433,1435,1439,1445,1449,1451,1455,1460,1464,1470,1474],{"text":1434,"type":760},"Whether you are preparing for a fight or boxing for the workout benefits, taking care of your body is crucial. Stretching may seem like an easy step to skip, but it is one of the most important parts of your training. For more stretching routines, ",{"text":762,"type":760,"marks":1436},[1437],{"type":765,"attrs":1438},{"class":7},{"text":1440,"type":760,"marks":1441},"warm-up",[1442],{"type":771,"attrs":1443},{"href":1444,"uuid":48,"anchor":48,"target":774,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/5-minute-dynamic-warm-up-routine",{"text":834,"type":760,"marks":1446},[1447],{"type":765,"attrs":1448},{"class":7},{"text":1450,"type":760},"and cool down sequences visit the ",{"text":762,"type":760,"marks":1452},[1453],{"type":765,"attrs":1454},{"class":7},{"text":1456,"type":760,"marks":1457},"FightCamp",[1458],{"type":771,"attrs":1459},{"href":1380,"uuid":48,"anchor":48,"target":774,"linktype":48},{"text":834,"type":760,"marks":1461},[1462],{"type":765,"attrs":1463},{"class":7},{"text":1465,"type":760,"marks":1466},"YouTube Channel",[1467],{"type":771,"attrs":1468},{"href":1469,"uuid":48,"anchor":48,"target":774,"linktype":48},"https://bit.ly/3oYefXf",{"text":834,"type":760,"marks":1471},[1472],{"type":765,"attrs":1473},{"class":7},{"text":1475,"type":760},"and blog.",{"type":778,"attrs":1477,"content":1478},{"level":854},[1479],{"text":1480,"type":760},"Related Articles",{"type":756,"content":1482},[1483,1489,1490,1495,1496,1502,1503,1508,1509],{"text":1484,"type":760,"marks":1485},"Six (6) Dynamic and Static At-Home Boxing Stretches",[1486],{"type":771,"attrs":1487},{"href":1488,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-dynamic-and-static-at-home-boxing-stretches",{"type":858},{"text":1491,"type":760,"marks":1492},"5-Minute Dynamic Warm-Up Routine",[1493],{"type":771,"attrs":1494},{"href":1444,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":858},{"text":1497,"type":760,"marks":1498},"9 BEST Upper Body Mobility Stretches For Peak Performance",[1499],{"type":771,"attrs":1500},{"href":1501,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/9-best-upper-body-mobility-stretches-for-peak-performance",{"type":858},{"text":1504,"type":760,"marks":1505},"How Many Calories Do You Burn Boxing?: A FightCamp Case Study",[1506],{"type":771,"attrs":1507},{"href":773,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":858},{"text":1510,"type":760,"marks":1511},"8-Minute Cool Down Static Stretching Routine For Boxing",[1512],{"type":771,"attrs":1513},{"href":1400,"uuid":48,"anchor":48,"target":48,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1515,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1520,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1521,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1516,"component":118,"meta_info":1517,"meta_title":7,"block_image":1518,"cover_image":1519,"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},[],[],"2021-08-31 00:00","article",{"_uid":1525,"title":1526,"plugin":43,"description":1527},"e9af7318-4c43-415d-b80b-228e2d2200c4","8 Shoulder Stretches For Boxers | Pre & Post Workout","Stretching helps with mobility and can minimize the risk of injury. Learn how to stretch your shoulders for boxing workouts with these 8 shoulder stretches.",{"id":1529,"alt":657,"name":7,"focus":48,"title":657,"filename":1530,"copyright":7,"fieldtype":50},3402470,"https://a.storyblok.com/f/115220/2400x990/001b6c1782/8-game-changing-shoulder-stretches-for-boxers.jpg",[],"8-game-changing-shoulder-stretches-for-boxers","blogs/8-game-changing-shoulder-stretches-for-boxers",-1200,[],60887917,"e68c274b-962b-446d-b5e9-7ebe3147f446","2021-08-31T06:30:00.000Z",[],["Reactive",1541],[1542,1819,2061,2279,2700,2896],{"name":1543,"created_at":1544,"published_at":1545,"updated_at":1546,"id":1547,"uuid":1548,"content":1549,"slug":1811,"full_slug":1812,"sort_by_date":48,"position":1813,"tag_list":1814,"is_startpage":9,"parent_id":1536,"meta_data":48,"group_id":1816,"first_published_at":1545,"release_id":48,"lang":60,"path":1817,"alternates":1818,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1550,"faqs":1551,"title":1543,"topic":1572,"author":1587,"content":1588,"category":1792,"schedule":1800,"component":1523,"meta_info":1801,"cover_image":1805,"description":1809,"contributors":1810},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1552,1556,1560,1564,1568],{"_uid":1553,"answer":1554,"question":1555,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1557,"answer":1558,"question":1559,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1561,"answer":1562,"question":1563,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1565,"answer":1566,"question":1567,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1569,"answer":1570,"question":1571,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1573,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1585,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1586,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1574,"component":39,"meta_info":1582,"block_image":1583,"cover_image":1584,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1575,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1580,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1581,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1576,"component":118,"meta_info":1577,"meta_title":7,"block_image":1578,"cover_image":1579,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":753,"content":1589},[1590,1605,1609,1613,1617,1621,1625,1628,1633,1638,1652,1657,1661,1666,1670,1675,1689,1693,1697,1711,1725,1729,1733,1747,1752,1756,1770,1775,1788],{"type":756,"content":1591},[1592,1594,1603],{"text":1593,"type":760},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1595,"type":760,"marks":1596},"interval training",[1597,1601],{"type":771,"attrs":1598},{"href":1599,"uuid":48,"anchor":48,"custom":1600,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1602},"underline",{"text":1604,"type":760}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":756,"content":1606},[1607],{"text":1608,"type":760},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":778,"attrs":1610,"content":1611},{"level":780},[1612],{"text":1555,"type":760},{"type":756,"content":1614},[1615],{"text":1616,"type":760},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":756,"content":1618},[1619],{"text":1620,"type":760},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":778,"attrs":1622,"content":1623},{"level":780},[1624],{"text":1559,"type":760},{"type":756,"content":1626},[1627],{"text":1558,"type":760},{"type":778,"attrs":1629,"content":1630},{"level":780},[1631],{"text":1632,"type":760},"Unique Benefits of HIIT",{"type":778,"attrs":1634,"content":1635},{"level":854},[1636],{"text":1637,"type":760},"Maximum Effectiveness in Less Time",{"type":756,"content":1639},[1640,1642,1650],{"text":1641,"type":760},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1643,"type":760,"marks":1644},"25-30% more calories",[1645,1649],{"type":771,"attrs":1646},{"href":1647,"uuid":48,"anchor":48,"custom":1648,"target":774,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1602},{"text":1651,"type":760}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":778,"attrs":1653,"content":1654},{"level":854},[1655],{"text":1656,"type":760},"Tones Muscle",{"type":756,"content":1658},[1659],{"text":1660,"type":760},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":778,"attrs":1662,"content":1663},{"level":854},[1664],{"text":1665,"type":760},"Adds Variety",{"type":756,"content":1667},[1668],{"text":1669,"type":760},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":778,"attrs":1671,"content":1672},{"level":854},[1673],{"text":1674,"type":760},"Improves Cardiovascular Health",{"type":756,"content":1676},[1677,1679,1687],{"text":1678,"type":760},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1680,"type":760,"marks":1681},"greater improvements in blood pressure",[1682,1686],{"type":771,"attrs":1683},{"href":1684,"uuid":48,"anchor":48,"custom":1685,"target":774,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1602},{"text":1688,"type":760}," and blood sugar than moderate-intensity workouts. ",{"type":778,"attrs":1690,"content":1691},{"level":780},[1692],{"text":1567,"type":760},{"type":756,"content":1694},[1695],{"text":1696,"type":760},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":756,"content":1698},[1699,1701,1709],{"text":1700,"type":760},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1702,"type":760,"marks":1703},"roadwork",[1704,1708],{"type":771,"attrs":1705},{"href":1706,"uuid":48,"anchor":48,"custom":1707,"target":774,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1602},{"text":1710,"type":760},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":756,"content":1712},[1713,1715,1723],{"text":1714,"type":760},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1716,"type":760,"marks":1717},"HIIT jump rope workout",[1718,1722],{"type":771,"attrs":1719},{"href":1720,"uuid":48,"anchor":48,"custom":1721,"target":774,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1602},{"text":1724,"type":760}," for a full-body cardio blast in just minutes.",{"type":778,"attrs":1726,"content":1727},{"level":780},[1728],{"text":1571,"type":760},{"type":756,"content":1730},[1731],{"text":1732,"type":760},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":756,"content":1734},[1735,1737,1745],{"text":1736,"type":760},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1738,"type":760,"marks":1739},"10 minutes of HIIT boxing",[1740,1744],{"type":771,"attrs":1741},{"href":1742,"uuid":48,"anchor":48,"custom":1743,"target":774,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1602},{"text":1746,"type":760}," and feel the difference with just one workout.",{"type":778,"attrs":1748,"content":1749},{"level":780},[1750],{"text":1751,"type":760},"Hit With HIIT",{"type":756,"content":1753},[1754],{"text":1755,"type":760},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":756,"content":1757},[1758,1760,1768],{"text":1759,"type":760},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1761,"type":760,"marks":1762},"FightCamp’s extensive library of HIIT workouts",[1763,1767],{"type":771,"attrs":1764},{"href":1765,"uuid":48,"anchor":48,"custom":1766,"target":774,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1602},{"text":1769,"type":760},"!",{"type":778,"attrs":1771,"content":1772},{"level":780},[1773],{"text":1774,"type":760},"Train Like a Fighter",{"type":756,"content":1776},[1777,1779,1786],{"text":1778,"type":760},"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":1456,"type":760,"marks":1780},[1781,1785],{"type":771,"attrs":1782},{"href":1783,"uuid":48,"anchor":48,"custom":1784,"target":774,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1602},{"text":1787,"type":760}," 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":756,"content":1789},[1790],{"text":1791,"type":760},"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":1793,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1798,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1799,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1794,"component":118,"meta_info":1795,"meta_title":7,"block_image":1796,"cover_image":1797,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1802,"title":1803,"plugin":43,"description":1804},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1806,"alt":1807,"name":7,"focus":7,"title":1807,"filename":1808,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1815],"featured","261296eb-53af-4ffa-9332-0880950c3a3c","training/{{story.slug}}",[],{"name":1820,"created_at":1821,"published_at":1822,"updated_at":1823,"id":1824,"uuid":1825,"content":1826,"slug":2054,"full_slug":2055,"sort_by_date":48,"position":2056,"tag_list":2057,"is_startpage":9,"parent_id":1536,"meta_data":48,"group_id":2058,"first_published_at":2059,"release_id":48,"lang":60,"path":1817,"alternates":2060,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1827,"faqs":1828,"title":1820,"topic":1849,"author":1864,"content":1865,"category":2038,"schedule":2046,"component":1523,"meta_info":2047,"cover_image":2050,"description":2049,"contributors":2053},"d9342cbc-2f33-448b-95cb-d9141a391216",[1829,1833,1837,1841,1845],{"_uid":1830,"answer":1831,"question":1832,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1834,"answer":1835,"question":1836,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1838,"answer":1839,"question":1840,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1842,"answer":1843,"question":1844,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1846,"answer":1847,"question":1848,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1850,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1862,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1863,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1851,"component":39,"meta_info":1859,"block_image":1860,"cover_image":1861,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1852,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1857,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1858,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1853,"component":118,"meta_info":1854,"meta_title":7,"block_image":1855,"cover_image":1856,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":753,"content":1866},[1867,1880,1884,1897,1901,1905,1918,1922,1926,1930,1947,1951,1955,1959,1975,1979,1984,1997,2001,2011,2024,2028],{"type":756,"content":1868},[1869,1871,1878],{"text":1870,"type":760},"FightCamp Trainer ",{"text":1872,"type":760,"marks":1873},"Coach PJ",[1874],{"type":771,"attrs":1875},{"href":1876,"uuid":48,"anchor":48,"custom":1877,"target":774,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1879,"type":760}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":756,"content":1881},[1882],{"text":1883,"type":760},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":860,"attrs":1885},{"id":1886,"body":1887},"d975e679-f879-4a04-b019-c5eb66b48e99",[1888],{"_uid":1889,"link":1890,"image":1892,"title":1894,"component":1896},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1891,"linktype":13,"fieldtype":14,"cached_url":1891},"https://youtu.be/G-4nuJefUcE",{"id":1893,"alt":1894,"name":7,"focus":48,"title":1894,"filename":1895,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":778,"attrs":1898,"content":1899},{"level":780},[1900],{"text":1832,"type":760},{"type":756,"content":1902},[1903],{"text":1904,"type":760},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":860,"attrs":1906},{"id":1907,"body":1908},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1909],{"url":1910,"_uid":1912,"image":1913,"component":870,"copyright_details":1917},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1914,"alt":1915,"name":7,"focus":48,"title":1915,"filename":1916,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":756,"content":1919},[1920],{"text":1921,"type":760},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":778,"attrs":1923,"content":1924},{"level":780},[1925],{"text":1836,"type":760},{"type":756,"content":1927},[1928],{"text":1929,"type":760},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":860,"attrs":1931},{"id":1907,"body":1932},[1933],{"url":1934,"_uid":1935,"image":1936,"component":870,"copyright_details":1940},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1937,"alt":1938,"name":7,"focus":48,"title":1938,"filename":1939,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1941],{"_uid":1942,"link":1943,"title":1945,"component":1946},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1944,"linktype":13,"fieldtype":14,"cached_url":1944},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":756,"content":1948},[1949],{"text":1950,"type":760},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":778,"attrs":1952,"content":1953},{"level":780},[1954],{"text":1840,"type":760},{"type":756,"content":1956},[1957],{"text":1958,"type":760},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":860,"attrs":1960},{"id":1907,"body":1961},[1962],{"url":1963,"_uid":1964,"image":1965,"component":870,"copyright_details":1969},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1966,"alt":1967,"name":7,"focus":48,"title":1967,"filename":1968,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1970],{"_uid":1971,"link":1972,"title":1974,"component":1946},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1973,"linktype":13,"fieldtype":14,"cached_url":1973},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":756,"content":1976},[1977],{"text":1978,"type":760},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":778,"attrs":1980,"content":1981},{"level":780},[1982],{"text":1983,"type":760},"Levels & Abilities",{"type":756,"content":1985},[1986,1988,1995],{"text":1987,"type":760},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1989,"type":760,"marks":1990},"sweet science",[1991],{"type":771,"attrs":1992},{"href":1993,"uuid":48,"anchor":48,"custom":1994,"target":774,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1996,"type":760},". ",{"type":778,"attrs":1998,"content":1999},{"level":780},[2000],{"text":1848,"type":760},{"type":860,"attrs":2002},{"id":1907,"body":2003},[2004],{"url":2005,"_uid":2006,"image":2007,"component":870,"copyright_details":2010},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2008,"alt":1915,"name":7,"focus":48,"title":1915,"filename":2009,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":756,"content":2012},[2013,2015,2022],{"text":2014,"type":760},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2016,"type":760,"marks":2017},"FightCamp app",[2018],{"type":771,"attrs":2019},{"href":2020,"uuid":48,"anchor":48,"custom":2021,"target":774,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":2023,"type":760},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":778,"attrs":2025,"content":2026},{"level":780},[2027],{"text":1774,"type":760},{"type":756,"content":2029},[2030,2031,2036],{"text":1778,"type":760},{"text":1456,"type":760,"marks":2032},[2033],{"type":771,"attrs":2034},{"href":1783,"uuid":48,"anchor":48,"custom":2035,"target":774,"linktype":13},{},{"text":2037,"type":760}," 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":2039,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2044,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2045,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2040,"component":118,"meta_info":2041,"meta_title":7,"block_image":2042,"cover_image":2043,"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},[],[],"2022-12-29 00:00",{"_uid":2048,"title":1820,"plugin":43,"description":2049},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2051,"alt":1820,"name":7,"focus":48,"title":1820,"filename":2052,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1815],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2062,"created_at":2063,"published_at":2064,"updated_at":2065,"id":2066,"uuid":2067,"content":2068,"slug":2273,"full_slug":2274,"sort_by_date":48,"position":2275,"tag_list":2276,"is_startpage":9,"parent_id":1536,"meta_data":48,"group_id":2277,"first_published_at":2064,"release_id":48,"lang":60,"path":1817,"alternates":2278,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2069,"faqs":2070,"title":2062,"topic":2087,"author":1587,"content":2102,"category":2254,"schedule":2262,"component":1523,"meta_info":2263,"cover_image":2267,"description":2271,"contributors":2272},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2071,2075,2079,2083],{"_uid":2072,"answer":2073,"question":2074,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2076,"answer":2077,"question":2078,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2080,"answer":2081,"question":2082,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2084,"answer":2085,"question":2086,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2088,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2100,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2101,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2089,"component":39,"meta_info":2097,"block_image":2098,"cover_image":2099,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2090,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2095,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2096,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2091,"component":118,"meta_info":2092,"meta_title":7,"block_image":2093,"cover_image":2094,"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":753,"content":2103},[2104,2108,2121,2125,2130,2133,2138,2143,2147,2152,2156,2161,2165,2170,2174,2179,2193,2197,2201,2205,2209,2214,2218,2232,2236,2240,2251],{"type":756,"content":2105},[2106],{"text":2107,"type":760},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":756,"content":2109},[2110,2112,2119],{"text":2111,"type":760},"Running for boxers is a critical element of ",{"text":2113,"type":760,"marks":2114},"roadwork drills",[2115,2118],{"type":771,"attrs":2116},{"href":1706,"uuid":48,"anchor":48,"custom":2117,"target":774,"linktype":13},{},{"type":1602},{"text":2120,"type":760}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":756,"content":2122},[2123],{"text":2124,"type":760},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":778,"attrs":2126,"content":2127},{"level":780},[2128],{"text":2129,"type":760},"Is Running Good for Boxing?",{"type":756,"content":2131},[2132],{"text":2073,"type":760},{"type":778,"attrs":2134,"content":2135},{"level":780},[2136],{"text":2137,"type":760},"Benefits of Running for Boxers",{"type":778,"attrs":2139,"content":2140},{"level":854},[2141],{"text":2142,"type":760},"Builds Endurance & Stamina",{"type":756,"content":2144},[2145],{"text":2146,"type":760},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":778,"attrs":2148,"content":2149},{"level":854},[2150],{"text":2151,"type":760},"Improves Cardiovascular System",{"type":756,"content":2153},[2154],{"text":2155,"type":760},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":778,"attrs":2157,"content":2158},{"level":854},[2159],{"text":2160,"type":760},"Strengthens Lower Body",{"type":756,"content":2162},[2163],{"text":2164,"type":760},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":778,"attrs":2166,"content":2167},{"level":854},[2168],{"text":2169,"type":760},"Teaches Discipline",{"type":756,"content":2171},[2172],{"text":2173,"type":760},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":778,"attrs":2175,"content":2176},{"level":854},[2177],{"text":2178,"type":760},"Enhances Mental Clarity",{"type":756,"content":2180},[2181,2183,2191],{"text":2182,"type":760},"Much like boxing, running can be a form of ",{"text":2184,"type":760,"marks":2185},"meditative movement",[2186,2190],{"type":771,"attrs":2187},{"href":2188,"uuid":48,"anchor":48,"custom":2189,"target":774,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1602},{"text":2192,"type":760}," that clears your head and focuses your mind.",{"type":778,"attrs":2194,"content":2195},{"level":780},[2196],{"text":2082,"type":760},{"type":756,"content":2198},[2199],{"text":2200,"type":760},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":756,"content":2202},[2203],{"text":2204,"type":760},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":756,"content":2206},[2207],{"text":2208,"type":760},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":778,"attrs":2210,"content":2211},{"level":780},[2212],{"text":2213,"type":760},"How Long Should I Be Running for Boxing?",{"type":756,"content":2215},[2216],{"text":2217,"type":760},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":756,"content":2219},[2220,2222,2230],{"text":2221,"type":760},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2223,"type":760,"marks":2224},"10 minutes of running",[2225,2229],{"type":771,"attrs":2226},{"href":2227,"uuid":48,"anchor":48,"custom":2228,"target":774,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1602},{"text":2231,"type":760}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":756,"content":2233},[2234],{"text":2235,"type":760},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":778,"attrs":2237,"content":2238},{"level":780},[2239],{"text":1774,"type":760},{"type":756,"content":2241},[2242,2243,2249],{"text":1778,"type":760},{"text":1456,"type":760,"marks":2244},[2245,2248],{"type":771,"attrs":2246},{"href":1783,"uuid":48,"anchor":48,"custom":2247,"target":774,"linktype":13},{},{"type":1602},{"text":2250,"type":760}," 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":756,"content":2252},[2253],{"text":1791,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2255,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2260,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2261,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2256,"component":118,"meta_info":2257,"meta_title":7,"block_image":2258,"cover_image":2259,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2264,"title":2265,"plugin":43,"description":2266},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2268,"alt":2269,"name":7,"focus":7,"title":2269,"filename":2270,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1815],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2280,"created_at":2281,"published_at":2282,"updated_at":2283,"id":2284,"uuid":2285,"content":2286,"slug":2693,"full_slug":2694,"sort_by_date":48,"position":2695,"tag_list":2696,"is_startpage":9,"parent_id":1536,"meta_data":48,"group_id":2697,"first_published_at":2698,"release_id":48,"lang":60,"path":1817,"alternates":2699,"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":2287,"faqs":2288,"title":2280,"topic":2309,"author":2324,"content":2325,"category":2677,"schedule":2685,"component":1523,"meta_info":2686,"cover_image":2689,"description":2688,"contributors":2692},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2289,2293,2297,2301,2305],{"_uid":2290,"answer":2291,"question":2292,"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":2294,"answer":2295,"question":2296,"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":2298,"answer":2299,"question":2300,"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":2302,"answer":2303,"question":2304,"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":2306,"answer":2307,"question":2308,"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":2310,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2322,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2323,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2311,"component":39,"meta_info":2319,"block_image":2320,"cover_image":2321,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2312,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2317,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2318,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2313,"component":118,"meta_info":2314,"meta_title":7,"block_image":2315,"cover_image":2316,"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":753,"content":2326},[2327,2331,2334,2346,2351,2356,2421,2426,2452,2457,2461,2466,2474,2486,2491,2502,2507,2518,2523,2534,2539,2551,2556,2567,2572,2592,2597,2602,2622,2627,2646,2651,2663,2667],{"type":756,"content":2328},[2329],{"text":2330,"type":760},"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":756,"content":2332},[2333],{"text":2291,"type":760},{"type":860,"attrs":2335},{"id":2336,"body":2337},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2338],{"_uid":2339,"link":2340,"image":2342,"title":2344,"component":1896},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2341,"linktype":13,"fieldtype":14,"cached_url":2341},"https://pin.it/2zdpNMs",{"id":2343,"alt":2344,"name":7,"focus":48,"title":2344,"filename":2345,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":778,"attrs":2347,"content":2348},{"level":780},[2349],{"text":2350,"type":760},"Top Rock Step-By-Step",{"type":778,"attrs":2352,"content":2353},{"level":854},[2354],{"text":2355,"type":760},"The Feet",{"type":872,"content":2357},[2358,2364,2384,2390,2409,2415],{"type":875,"content":2359},[2360],{"type":756,"content":2361},[2362],{"text":2363,"type":760},"Begin by starting in an athletic stance on the balls of your feet",{"type":875,"content":2365},[2366,2370],{"type":756,"content":2367},[2368],{"text":2369,"type":760},"To start, being by doing a “step out”",{"type":872,"content":2371},[2372,2378],{"type":875,"content":2373},[2374],{"type":756,"content":2375},[2376],{"text":2377,"type":760},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":875,"content":2379},[2380],{"type":756,"content":2381},[2382],{"text":2383,"type":760},"Pause for a half-second",{"type":875,"content":2385},[2386],{"type":756,"content":2387},[2388],{"text":2389,"type":760},"Return to the starting stance by performing a slight hop backward",{"type":875,"content":2391},[2392,2396],{"type":756,"content":2393},[2394],{"text":2395,"type":760},"Once returned, perform the opposite foot “step out”",{"type":872,"content":2397},[2398,2404],{"type":875,"content":2399},[2400],{"type":756,"content":2401},[2402],{"text":2403,"type":760},"Make sure the step out is in front of the opposite foot and crosses over",{"type":875,"content":2405},[2406],{"type":756,"content":2407},[2408],{"text":2383,"type":760},{"type":875,"content":2410},[2411],{"type":756,"content":2412},[2413],{"text":2414,"type":760},"Hop back to the starting position",{"type":875,"content":2416},[2417],{"type":756,"content":2418},[2419],{"text":2420,"type":760},"Continue Top Rocking for the remainder of the set",{"type":778,"attrs":2422,"content":2423},{"level":854},[2424],{"text":2425,"type":760},"The Arms",{"type":872,"content":2427},[2428,2434,2440,2446],{"type":875,"content":2429},[2430],{"type":756,"content":2431},[2432],{"text":2433,"type":760},"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":875,"content":2435},[2436],{"type":756,"content":2437},[2438],{"text":2439,"type":760},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":875,"content":2441},[2442],{"type":756,"content":2443},[2444],{"text":2445,"type":760},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":875,"content":2447},[2448],{"type":756,"content":2449},[2450],{"text":2451,"type":760},"Continue using this arm motion to help with rhythm and balance",{"type":778,"attrs":2453,"content":2454},{"level":780},[2455],{"text":2456,"type":760},"Movement Key Points",{"type":756,"content":2458},[2459],{"text":2460,"type":760},"Here are some key things to focus on while performing the Top Rock:",{"type":778,"attrs":2462,"content":2463},{"level":854},[2464],{"text":2465,"type":760},"Start by swinging your arms",{"type":872,"content":2467},[2468],{"type":875,"content":2469},[2470],{"type":756,"content":2471},[2472],{"text":2473,"type":760},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":860,"attrs":2475},{"id":2476,"body":2477},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2478],{"url":2479,"_uid":2480,"image":2481,"component":870,"copyright_details":2485},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2482,"alt":2483,"name":7,"focus":48,"title":2483,"filename":2484,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":778,"attrs":2487,"content":2488},{"level":854},[2489],{"text":2490,"type":760},"On each hop back, your arms should cross in front of your chest",{"type":860,"attrs":2492},{"id":2476,"body":2493},[2494],{"url":2495,"_uid":2496,"image":2497,"component":870,"copyright_details":2501},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2498,"alt":2499,"name":7,"focus":48,"title":2499,"filename":2500,"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":778,"attrs":2503,"content":2504},{"level":854},[2505],{"text":2506,"type":760},"One foot should cross at a time",{"type":860,"attrs":2508},{"id":2476,"body":2509},[2510],{"url":2511,"_uid":2512,"image":2513,"component":870,"copyright_details":2517},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2514,"alt":2515,"name":7,"focus":48,"title":2515,"filename":2516,"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":778,"attrs":2519,"content":2520},{"level":854},[2521],{"text":2522,"type":760},"Perform the movement by staying on the balls of your feet",{"type":860,"attrs":2524},{"id":2476,"body":2525},[2526],{"url":2527,"_uid":2528,"image":2529,"component":870,"copyright_details":2533},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2530,"alt":2531,"name":7,"focus":48,"title":2531,"filename":2532,"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":778,"attrs":2535,"content":2536},{"level":854},[2537],{"text":2538,"type":760},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":860,"attrs":2540},{"id":2541,"body":2542},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2543],{"url":2544,"_uid":2545,"image":2546,"component":870,"copyright_details":2550},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2547,"alt":2548,"name":7,"focus":48,"title":2548,"filename":2549,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":778,"attrs":2552,"content":2553},{"level":854},[2554],{"text":2555,"type":760},"Stay loose and have fun!",{"type":860,"attrs":2557},{"id":2476,"body":2558},[2559],{"url":2560,"_uid":2561,"image":2562,"component":870,"copyright_details":2566},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2563,"alt":2564,"name":7,"focus":48,"title":2564,"filename":2565,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":778,"attrs":2568,"content":2569},{"level":780},[2570],{"text":2571,"type":760},"Muscles Used",{"type":872,"content":2573},[2574,2580,2586],{"type":875,"content":2575},[2576],{"type":756,"content":2577},[2578],{"text":2579,"type":760},"Deltoids",{"type":875,"content":2581},[2582],{"type":756,"content":2583},[2584],{"text":2585,"type":760},"Core",{"type":875,"content":2587},[2588],{"type":756,"content":2589},[2590],{"text":2591,"type":760},"Calves",{"type":778,"attrs":2593,"content":2594},{"level":780},[2595],{"text":2596,"type":760},"Application",{"type":778,"attrs":2598,"content":2599},{"level":854},[2600],{"text":2601,"type":760},"For Sets",{"type":872,"content":2603},[2604,2610,2616],{"type":875,"content":2605},[2606],{"type":756,"content":2607},[2608],{"text":2609,"type":760},"Perform 3-6 sets",{"type":875,"content":2611},[2612],{"type":756,"content":2613},[2614],{"text":2615,"type":760},"12-20 repetitions each way",{"type":875,"content":2617},[2618],{"type":756,"content":2619},[2620],{"text":2621,"type":760},"Rest 30-45 seconds between sets",{"type":778,"attrs":2623,"content":2624},{"level":854},[2625],{"text":2626,"type":760},"For Time",{"type":872,"content":2628},[2629,2634,2640],{"type":875,"content":2630},[2631],{"type":756,"content":2632},[2633],{"text":2609,"type":760},{"type":875,"content":2635},[2636],{"type":756,"content":2637},[2638],{"text":2639,"type":760},"Perform for 30-90 seconds",{"type":875,"content":2641},[2642],{"type":756,"content":2643},[2644],{"text":2645,"type":760},"Rest 45-60 seconds between sets",{"type":778,"attrs":2647,"content":2648},{"level":780},[2649],{"text":2650,"type":760},"Dance Moves For Boxers",{"type":756,"content":2652},[2653,2655,2662],{"text":2654,"type":760},"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":2656,"type":760,"marks":2657},"Flo Master",[2658],{"type":771,"attrs":2659},{"href":2660,"uuid":48,"anchor":48,"custom":2661,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1996,"type":760},{"type":778,"attrs":2664,"content":2665},{"level":780},[2666],{"text":1774,"type":760},{"type":756,"content":2668},[2669,2670,2675],{"text":1778,"type":760},{"text":1456,"type":760,"marks":2671},[2672],{"type":771,"attrs":2673},{"href":1783,"uuid":48,"anchor":48,"custom":2674,"target":774,"linktype":13},{},{"text":2676,"type":760}," 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":2678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2679,"component":118,"meta_info":2680,"meta_title":7,"block_image":2681,"cover_image":2682,"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":2687,"title":2280,"plugin":43,"description":2688},"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":2690,"alt":2280,"name":7,"focus":48,"title":2280,"filename":2691,"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,[1815],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2701,"created_at":2702,"published_at":2703,"updated_at":2704,"id":2705,"uuid":2706,"content":2707,"slug":2890,"full_slug":2891,"sort_by_date":48,"position":2892,"tag_list":2893,"is_startpage":9,"parent_id":1536,"meta_data":48,"group_id":2894,"first_published_at":2703,"release_id":48,"lang":60,"path":1817,"alternates":2895,"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":2708,"faqs":2709,"title":2701,"topic":2714,"author":2729,"content":2730,"category":2871,"schedule":2879,"component":1523,"meta_info":2880,"cover_image":2884,"description":2888,"contributors":2889},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2710],{"_uid":2711,"answer":2712,"question":2713,"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":2715,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2727,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2716,"component":39,"meta_info":2724,"block_image":2725,"cover_image":2726,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2717,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2722,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2723,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2718,"component":118,"meta_info":2719,"meta_title":7,"block_image":2720,"cover_image":2721,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":753,"content":2731},[2732,2736,2741,2746,2769,2774,2798,2803,2817,2822,2836,2841,2845,2850,2854,2858,2868],{"type":756,"content":2733},[2734],{"text":2735,"type":760},"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":778,"attrs":2737,"content":2738},{"level":780},[2739],{"text":2740,"type":760},"5 Ways to Shake Up Your Cardio",{"type":778,"attrs":2742,"content":2743},{"level":854},[2744],{"text":2745,"type":760},"Swimming",{"type":756,"content":2747},[2748,2750,2757,2759,2767],{"text":2749,"type":760},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2751,"type":760,"marks":2752},"Flo Master’s",[2753,2756],{"type":771,"attrs":2754},{"href":2660,"uuid":48,"anchor":48,"custom":2755,"target":774,"linktype":13},{},{"type":1602},{"text":2758,"type":760}," favorite forms of ",{"text":2760,"type":760,"marks":2761},"active recovery",[2762,2766],{"type":771,"attrs":2763},{"href":2764,"uuid":48,"anchor":48,"custom":2765,"target":774,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1602},{"text":2768,"type":760}," 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":778,"attrs":2770,"content":2771},{"level":854},[2772],{"text":2773,"type":760},"Tabata Bag Drills",{"type":756,"content":2775},[2776,2778,2786,2788,2796],{"text":2777,"type":760},"One great way to get your anaerobic endurance up is with ",{"text":2779,"type":760,"marks":2780},"Tabata",[2781,2785],{"type":771,"attrs":2782},{"href":2783,"uuid":48,"anchor":48,"custom":2784,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1602},{"text":2787,"type":760}," 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":2789,"type":760,"marks":2790},"FightCamp App",[2791,2795],{"type":771,"attrs":2792},{"href":2793,"uuid":48,"anchor":48,"custom":2794,"target":774,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1602},{"text":2797,"type":760}," 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":778,"attrs":2799,"content":2800},{"level":854},[2801],{"text":2802,"type":760},"Footwork Heavy Sports",{"type":756,"content":2804},[2805,2807,2815],{"text":2806,"type":760},"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":2808,"type":760,"marks":2809},"dancing",[2810,2814],{"type":771,"attrs":2811},{"href":2812,"uuid":48,"anchor":48,"custom":2813,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1602},{"text":2816,"type":760}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":778,"attrs":2818,"content":2819},{"level":854},[2820],{"text":2821,"type":760},"Hiking",{"type":756,"content":2823},[2824,2826,2834],{"text":2825,"type":760},"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":2827,"type":760,"marks":2828},"healthy snacks",[2829,2833],{"type":771,"attrs":2830},{"href":2831,"uuid":48,"anchor":48,"custom":2832,"target":774,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1602},{"text":2835,"type":760},"! ",{"type":778,"attrs":2837,"content":2838},{"level":854},[2839],{"text":2840,"type":760},"Shadowboxing Punchouts",{"type":756,"content":2842},[2843],{"text":2844,"type":760},"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":778,"attrs":2846,"content":2847},{"level":780},[2848],{"text":2849,"type":760},"Shaking Up Your Cardio",{"type":756,"content":2851},[2852],{"text":2853,"type":760},"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":778,"attrs":2855,"content":2856},{"level":780},[2857],{"text":1774,"type":760},{"type":756,"content":2859},[2860,2861,2867],{"text":1778,"type":760},{"text":1456,"type":760,"marks":2862},[2863,2866],{"type":771,"attrs":2864},{"href":1783,"uuid":48,"anchor":48,"custom":2865,"target":774,"linktype":13},{},{"type":1602},{"text":2250,"type":760},{"type":756,"content":2869},[2870],{"text":1791,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2872,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2877,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2878,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2873,"component":118,"meta_info":2874,"meta_title":7,"block_image":2875,"cover_image":2876,"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":2881,"title":2882,"plugin":43,"description":2883},"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":2885,"alt":2886,"name":7,"focus":7,"title":2886,"filename":2887,"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,[1815],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2897,"created_at":2898,"published_at":2899,"updated_at":2900,"id":2901,"uuid":2902,"content":2903,"slug":3173,"full_slug":3174,"sort_by_date":48,"position":3175,"tag_list":3176,"is_startpage":9,"parent_id":1536,"meta_data":48,"group_id":3177,"first_published_at":3178,"release_id":48,"lang":60,"path":1817,"alternates":3179,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2904,"faqs":2905,"title":2918,"topic":2919,"author":2729,"content":2934,"category":3155,"schedule":2262,"component":1523,"meta_info":3163,"cover_image":3167,"description":3171,"contributors":3172},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2906,2910,2914],{"_uid":2907,"answer":2908,"question":2909,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2911,"answer":2912,"question":2913,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2915,"answer":2916,"question":2917,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2920,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2932,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2933,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2921,"component":39,"meta_info":2929,"block_image":2930,"cover_image":2931,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2922,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2927,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2928,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2923,"component":118,"meta_info":2924,"meta_title":7,"block_image":2925,"cover_image":2926,"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":753,"content":2935},[2936,2940,2945,2957,2971,2976,2996,3000,3005,3021,3025,3045,3049,3054,3069,3073,3078,3102,3107,3121,3125,3138,3142,3152],{"type":756,"content":2937},[2938],{"text":2939,"type":760},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":778,"attrs":2941,"content":2942},{"level":780},[2943],{"text":2944,"type":760},"Floyd “Money” Mayweather Jr.",{"type":860,"attrs":2946},{"id":2947,"body":2948},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2949],{"url":2950,"_uid":2951,"image":2952,"component":870,"copyright_details":2956},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2953,"alt":2954,"name":7,"focus":7,"title":2954,"filename":2955,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":756,"content":2958},[2959,2961,2969],{"text":2960,"type":760},"Regarded as the best technical boxer of this age, ",{"text":2962,"type":760,"marks":2963},"Floyd Mayweather Jr.",[2964,2968],{"type":771,"attrs":2965},{"href":2966,"uuid":48,"anchor":48,"custom":2967,"target":774,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1602},{"text":2970,"type":760}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":778,"attrs":2972,"content":2973},{"level":854},[2974],{"text":2975,"type":760},"The Philly Shell",{"type":872,"content":2977},[2978,2984,2990],{"type":875,"content":2979},[2980],{"type":756,"content":2981},[2982],{"text":2983,"type":760},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":875,"content":2985},[2986],{"type":756,"content":2987},[2988],{"text":2989,"type":760},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":875,"content":2991},[2992],{"type":756,"content":2993},[2994],{"text":2995,"type":760},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":756,"content":2997},[2998],{"text":2999,"type":760},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":778,"attrs":3001,"content":3002},{"level":780},[3003],{"text":3004,"type":760},"Pernell “Sweet Pea” Whitaker",{"type":860,"attrs":3006},{"id":2947,"body":3007},[3008],{"url":3009,"_uid":3010,"image":3011,"component":870,"copyright_details":3015},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":3012,"alt":3013,"name":7,"focus":7,"title":3013,"filename":3014,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[3016],{"_uid":3017,"link":3018,"title":3020,"component":1946},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":3019,"target":774,"linktype":13,"fieldtype":14,"cached_url":3019},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring",{"type":756,"content":3022},[3023],{"text":3024,"type":760},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":872,"content":3026},[3027,3033,3039],{"type":875,"content":3028},[3029],{"type":756,"content":3030},[3031],{"text":3032,"type":760},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":875,"content":3034},[3035],{"type":756,"content":3036},[3037],{"text":3038,"type":760},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":875,"content":3040},[3041],{"type":756,"content":3042},[3043],{"text":3044,"type":760},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":756,"content":3046},[3047],{"text":3048,"type":760},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":778,"attrs":3050,"content":3051},{"level":780},[3052],{"text":3053,"type":760},"Muhammad Ali",{"type":860,"attrs":3055},{"id":2947,"body":3056},[3057],{"url":3058,"_uid":3059,"image":3060,"component":870,"copyright_details":3063},{"id":7,"url":7,"linktype":1911,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":3061,"alt":2954,"name":7,"focus":7,"title":2954,"filename":3062,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[3064],{"_uid":3065,"link":3066,"title":3068,"component":1946},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":3067,"target":774,"linktype":13,"fieldtype":14,"cached_url":3067},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":756,"content":3070},[3071],{"text":3072,"type":760},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":778,"attrs":3074,"content":3075},{"level":854},[3076],{"text":3077,"type":760},"The Ali Shuffle",{"type":872,"content":3079},[3080,3096],{"type":875,"content":3081},[3082],{"type":756,"content":3083},[3084,3086,3094],{"text":3085,"type":760},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":3087,"type":760,"marks":3088},"To do the Ali Shuffle",[3089,3093],{"type":771,"attrs":3090},{"href":3091,"uuid":48,"anchor":48,"custom":3092,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1602},{"text":3095,"type":760},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":875,"content":3097},[3098],{"type":756,"content":3099},[3100],{"text":3101,"type":760},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":778,"attrs":3103,"content":3104},{"level":854},[3105],{"text":3106,"type":760},"The Rope a Dope",{"type":872,"content":3108},[3109,3115],{"type":875,"content":3110},[3111],{"type":756,"content":3112},[3113],{"text":3114,"type":760},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":875,"content":3116},[3117],{"type":756,"content":3118},[3119],{"text":3120,"type":760},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":756,"content":3122},[3123],{"text":3124,"type":760},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":756,"content":3126},[3127,3129,3137],{"text":3128,"type":760},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":3130,"type":760,"marks":3131},"FightCamp Community",[3132,3136],{"type":771,"attrs":3133},{"href":3134,"uuid":48,"anchor":48,"custom":3135,"target":774,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1602},{"text":1769,"type":760},{"type":778,"attrs":3139,"content":3140},{"level":780},[3141],{"text":1774,"type":760},{"type":756,"content":3143},[3144,3145,3151],{"text":1778,"type":760},{"text":1456,"type":760,"marks":3146},[3147,3150],{"type":771,"attrs":3148},{"href":1783,"uuid":48,"anchor":48,"custom":3149,"target":774,"linktype":13},{},{"type":1602},{"text":1787,"type":760},{"type":756,"content":3153},[3154],{"text":1791,"type":760},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3156,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3161,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3162,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3157,"component":118,"meta_info":3158,"meta_title":7,"block_image":3159,"cover_image":3160,"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":3164,"title":3165,"plugin":43,"description":3166},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":3168,"alt":3169,"name":7,"focus":7,"title":3169,"filename":3170,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1815],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1523,"created_at":3181,"published_at":3182,"updated_at":3183,"id":3184,"uuid":3185,"content":3186,"slug":1523,"full_slug":3207,"sort_by_date":48,"position":446,"tag_list":3208,"is_startpage":9,"parent_id":3209,"meta_data":48,"group_id":3210,"first_published_at":3211,"release_id":48,"lang":60,"path":7,"alternates":3212,"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":3187,"component":3188,"meta_info":3189,"custom_content_list":3191},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3190,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3192,3197,3202],{"_uid":3193,"label":3194,"value":3195,"dev_id":3196,"component":760},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3198,"label":3199,"value":3200,"dev_id":3201,"component":760},"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":3203,"label":3204,"value":3205,"dev_id":3206,"component":760},"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",[],1785892832803]