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Often, people focus on dynamic stretching for boxing warmups, but static boxing stretching exercises as a cool down are equally as important.","Should I stretch for boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"982e354b-0598-4604-b8fd-5d70f1330ea8","Incorporating pre- and post-workout stretching routines is extremely important for boxing training. Depending on the level of intensity of your boxing workout, you should plan to stretch for at least 5 minutes. Your muscles need to warm up and stretching helps prevent injuries.","Why do boxers stretch?",{"_uid":676,"answer":677,"question":678,"component":670},"04709a74-0631-4685-91ca-4f5714f37d1d","There are many stretching exercises for boxing that are extremely beneficial. Before a workout, it’s best to do dynamic stretching that engages your muscles in light movement, preparing them for a workout. After a workout, static stretching, where you pull your muscles to stretch them, is the best way to wind down.","How do I stretch for boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"2a981569-d113-42c5-bb35-bb4e0069ac5c","Some common examples of dynamic stretches include: Leg swings, Shuffling from side to side, The Lunge Walk","What are examples of dynamic stretches?",{"_uid":684,"answer":685,"question":686,"component":670},"ac2cb767-6f82-4b48-a859-e0e03875f787","Some of the most common examples of static stretches are: The Butterfly Stretch\\, Overhead Tricep Stretch, Cobra Pose","What are examples of static stretches?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":688,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":133,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":710,"_uid":711,"name":712,"photo":713,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":714,"alt":712,"name":7,"focus":48,"title":712,"filename":715,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":727,"content":728},"doc",[729,735,742,746,751,755,780,802,806,826,830,835,841,855,862,872,892,898,907,927,933,942,946,972,978,987,1007,1011,1017,1026,1046,1052,1061,1065,1090,1096,1105,1131,1137,1146,1166,1172,1181,1206,1212,1221,1241,1247,1256,1281,1285,1305,1310],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"Incorporating stretching exercises into your boxing routine is key for improving your muscle flexibility. Often, people focus on dynamic stretching for boxing warmups, but static boxing stretching exercises as a cool down are equally as important.","text",{"type":736,"attrs":737,"content":739},"heading",{"level":738},2,[740],{"text":741,"type":734},"Why Do Boxers Stretch?",{"type":730,"content":743},[744],{"text":745,"type":734},"Pre- and post-workout stretching routines are extremely important for boxing training. Depending on the level of intensity of your boxing workout, you should plan to stretch for at least 5 minutes. Your muscles need to warm up and stretching helps prevent injuries.",{"type":736,"attrs":747,"content":748},{"level":738},[749],{"text":750,"type":734},"How Do I Stretch For Boxing?",{"type":730,"content":752},[753],{"text":754,"type":734},"There are many stretching exercises for boxing that are extremely beneficial.",{"type":730,"content":756},[757,759,765,773,778],{"text":758,"type":734},"Before a workout, it’s best to do ",{"text":760,"type":734,"marks":761}," ",[762],{"type":763,"attrs":764},"styled",{"class":7},{"text":766,"type":734,"marks":767},"dynamic stretching",[768],{"type":769,"attrs":770},"link",{"href":771,"uuid":48,"anchor":48,"target":772,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-dynamic-and-static-at-home-boxing-stretches","_blank",{"text":774,"type":734,"marks":775},"  ",[776],{"type":763,"attrs":777},{"class":7},{"text":779,"type":734},"that engages your muscles in light movement, preparing them for a workout. Some common examples of dynamic stretches include:",{"type":781,"content":782},"bullet_list",[783,790,796],{"type":784,"content":785},"list_item",[786],{"type":730,"content":787},[788],{"text":789,"type":734},"Leg swings",{"type":784,"content":791},[792],{"type":730,"content":793},[794],{"text":795,"type":734},"Shuffling from side to side",{"type":784,"content":797},[798],{"type":730,"content":799},[800],{"text":801,"type":734},"The Lunge Walk",{"type":730,"content":803},[804],{"text":805,"type":734},"After a workout, static stretching, where you pull your muscles to stretch them, is the best way to wind down. Some of the most common examples of static stretches are:",{"type":781,"content":807},[808,814,820],{"type":784,"content":809},[810],{"type":730,"content":811},[812],{"text":813,"type":734},"The Butterfly Stretch",{"type":784,"content":815},[816],{"type":730,"content":817},[818],{"text":819,"type":734},"Overhead Tricep Stretch",{"type":784,"content":821},[822],{"type":730,"content":823},[824],{"text":825,"type":734},"Cobra Pose",{"type":730,"content":827},[828],{"text":829,"type":734},"Stretching for boxing is about relaxing your muscles, rather than working them. You should never feel pain or serious discomfort when stretching. A pulling sensation is normal and what you should be aiming for.",{"type":736,"attrs":831,"content":832},{"level":738},[833],{"text":834,"type":734},"8-Minute Cool Down Stretch Routine",{"type":730,"content":836},[837,839],{"text":838,"type":734},"Here, FightCamp trainer Shanie “Smash” takes you through a cool down stretching routine that anybody can do following a tough boxing workout in order to relax your muscles. During all the following exercises, be sure to slowly breathe in and out while performing the movements.",{"type":840},"hard_break",{"type":842,"attrs":843},"blok",{"id":844,"body":845},"cd1a13cb-35fd-412b-830a-7c71335505db",[846],{"_uid":847,"link":848,"image":850,"title":852,"component":854},"i-ba49c6c1-a159-4cfb-9e03-84b8b496ca19",{"id":7,"url":849,"linktype":13,"fieldtype":14,"cached_url":849},"https://youtu.be/1-KSTkJ-bRY",{"id":851,"alt":852,"name":7,"focus":48,"title":852,"filename":853,"copyright":7,"fieldtype":50},3402537,"STRETCHING ROUTINE FOR BOXING AT HOME","https://a.storyblok.com/f/115220/1244x700/be6a3ec619/8-minute-boxers-stretch-youtube-video.jpg","image_video_link",{"type":736,"attrs":856,"content":858},{"level":857},3,[859,861],{"text":860,"type":734},"Stretch 1: Shoulder Pull",{"type":840},{"type":842,"attrs":863},{"id":844,"body":864},[865],{"_uid":866,"image":867,"component":871},"i-43be344b-5d1a-4636-b8c6-c21a35588f37",{"id":868,"alt":869,"name":7,"focus":48,"title":869,"filename":870,"copyright":7,"fieldtype":50},3402547,"Shanie Smash Doing a Shoulder Pull Stretch","https://a.storyblok.com/f/115220/1100x1100/844256c009/shoulder_pull.jpg","content_image",{"type":781,"content":873},[874,880,886],{"type":784,"content":875},[876],{"type":730,"content":877},[878],{"text":879,"type":734},"Take your right arm and pull it across your chest with your left arm",{"type":784,"content":881},[882],{"type":730,"content":883},[884],{"text":885,"type":734},"Hold your right arm and hold for at least 20 seconds",{"type":784,"content":887},[888],{"type":730,"content":889},[890],{"text":891,"type":734},"Switch arms and hold for another 20 seconds",{"type":736,"attrs":893,"content":894},{"level":857},[895,897],{"text":896,"type":734},"Stretch 2: Tricep Pull",{"type":840},{"type":842,"attrs":899},{"id":844,"body":900},[901],{"_uid":902,"image":903,"component":871},"i-8ddbc087-4a97-41b3-8ae6-2dad83e637c3",{"id":904,"alt":905,"name":7,"focus":48,"title":905,"filename":906,"copyright":7,"fieldtype":50},3402548,"Shanie Smash Doing a Tricep Pull Stretch","https://a.storyblok.com/f/115220/1100x1100/7602f42ef3/tricep_pull.jpg",{"type":781,"content":908},[909,915,921],{"type":784,"content":910},[911],{"type":730,"content":912},[913],{"text":914,"type":734},"Pull your right arm behind your head so that your right elbow is pointed towards the sky",{"type":784,"content":916},[917],{"type":730,"content":918},[919],{"text":920,"type":734},"Keep your arm in place with your left arm",{"type":784,"content":922},[923],{"type":730,"content":924},[925],{"text":926,"type":734},"Release after 20 seconds and switch to your left arm",{"type":736,"attrs":928,"content":929},{"level":857},[930,932],{"text":931,"type":734},"Stretch 3: Chest Pull",{"type":840},{"type":842,"attrs":934},{"id":844,"body":935},[936],{"_uid":937,"image":938,"component":871},"i-c89dcd57-f090-4e62-ac15-d0fa8826e221",{"id":939,"alt":940,"name":7,"focus":48,"title":940,"filename":941,"copyright":7,"fieldtype":50},3402559,"Shanie Smash Doing a Chest Pull Stretch","https://a.storyblok.com/f/115220/1100x1100/57face61b6/chest_pull.jpg",{"type":730,"content":943},[944],{"text":945,"type":734},"As a note, this next stretch works best if you have a boxing punching bag, but a wall will also help you perform this stretch if you do not:",{"type":781,"content":947},[948,954,960,966],{"type":784,"content":949},[950],{"type":730,"content":951},[952],{"text":953,"type":734},"Position yourself so that your bag or wall is directly next to the right side of your body",{"type":784,"content":955},[956],{"type":730,"content":957},[958],{"text":959,"type":734},"Lift your right arm out to the side and grab onto the wall or bag",{"type":784,"content":961},[962],{"type":730,"content":963},[964],{"text":965,"type":734},"Without releasing, slowly tilt your body away from your arm and feel the stretch in your right pectoral muscle and bicep",{"type":784,"content":967},[968],{"type":730,"content":969},[970],{"text":971,"type":734},"Hold for at least 20 seconds and switch arms",{"type":736,"attrs":973,"content":974},{"level":857},[975,977],{"text":976,"type":734},"Stretch 4: Standing Quad Pull",{"type":840},{"type":842,"attrs":979},{"id":844,"body":980},[981],{"_uid":982,"image":983,"component":871},"i-fb625941-117d-4fd3-a313-36168877f2ab",{"id":984,"alt":985,"name":7,"focus":48,"title":985,"filename":986,"copyright":7,"fieldtype":50},3402560,"Shanie Smash Doing a Standing Quad Pull Stretch","https://a.storyblok.com/f/115220/1100x1100/452113c00c/standing_quad_pull.jpg",{"type":781,"content":988},[989,995,1001],{"type":784,"content":990},[991],{"type":730,"content":992},[993],{"text":994,"type":734},"From a standing position, lift and bend your right leg backward at the knee",{"type":784,"content":996},[997],{"type":730,"content":998},[999],{"text":1000,"type":734},"Grab your right foot behind you with your right hand and pull your leg slightly to stretch",{"type":784,"content":1002},[1003],{"type":730,"content":1004},[1005],{"text":1006,"type":734},"Hold for 20 seconds and switch legs",{"type":730,"content":1008},[1009],{"text":1010,"type":734},"*Feel free to use a bag or wall to balance yourself for this stretch.",{"type":736,"attrs":1012,"content":1013},{"level":857},[1014,1016],{"text":1015,"type":734},"Stretch 5: Knee To Chest Pull",{"type":840},{"type":842,"attrs":1018},{"id":844,"body":1019},[1020],{"_uid":1021,"image":1022,"component":871},"i-30c4b30c-b816-476a-ae3f-32bdbdbbf072",{"id":1023,"alt":1024,"name":7,"focus":48,"title":1024,"filename":1025,"copyright":7,"fieldtype":50},3402561,"Shanie Smash Doing a Knee to Chest Pull Stretch","https://a.storyblok.com/f/115220/1100x1100/04179dca54/knee_to_chest_pull.jpg",{"type":781,"content":1027},[1028,1034,1040],{"type":784,"content":1029},[1030],{"type":730,"content":1031},[1032],{"text":1033,"type":734},"Lift your right leg again, but bend your leg up towards your chest and grab your knee with both your hands",{"type":784,"content":1035},[1036],{"type":730,"content":1037},[1038],{"text":1039,"type":734},"Pull your leg as close to your chest as possible and hold for 20 seconds",{"type":784,"content":1041},[1042],{"type":730,"content":1043},[1044],{"text":1045,"type":734},"Switch legs and perform the same movement",{"type":736,"attrs":1047,"content":1048},{"level":857},[1049,1051],{"text":1050,"type":734},"Stretch 6: Leg Over Knee",{"type":840},{"type":842,"attrs":1053},{"id":844,"body":1054},[1055],{"_uid":1056,"image":1057,"component":871},"i-b3494576-230b-4df5-9805-b2d4699b8ee0",{"id":1058,"alt":1059,"name":7,"focus":48,"title":1059,"filename":1060,"copyright":7,"fieldtype":50},3402562,"Shanie Smash Doing a Leg Over Knee Stretch","https://a.storyblok.com/f/115220/1100x1100/08929cb741/leg_over_knee.jpg",{"type":730,"content":1062},[1063],{"text":1064,"type":734},"For beginners, it’s best to have a bag or wall next to you to balance:",{"type":781,"content":1066},[1067,1073,1079,1085],{"type":784,"content":1068},[1069],{"type":730,"content":1070},[1071],{"text":1072,"type":734},"Lift your right leg up and bend down with your left leg",{"type":784,"content":1074},[1075],{"type":730,"content":1076},[1077],{"text":1078,"type":734},"Grab your right leg with both your hands and gently set it on top of your bent left leg at the knee",{"type":784,"content":1080},[1081],{"type":730,"content":1082},[1083],{"text":1084,"type":734},"You should be bent down far enough that your right leg is at a 90-degree angle perpendicular to your left leg",{"type":784,"content":1086},[1087],{"type":730,"content":1088},[1089],{"text":1006,"type":734},{"type":736,"attrs":1091,"content":1092},{"level":857},[1093,1095],{"text":1094,"type":734},"Stretch 7: Hands To the Floor",{"type":840},{"type":842,"attrs":1097},{"id":844,"body":1098},[1099],{"_uid":1100,"image":1101,"component":871},"i-4c9eda27-2093-4127-bdef-bf29b0eab427",{"id":1102,"alt":1103,"name":7,"focus":48,"title":1103,"filename":1104,"copyright":7,"fieldtype":50},3402563,"Shanie Smash Doing a Hands to the Floor Stretch","https://a.storyblok.com/f/115220/1100x1100/a2a943dd16/hands_to_the_floor.jpg",{"type":781,"content":1106},[1107,1113,1119,1125],{"type":784,"content":1108},[1109],{"type":730,"content":1110},[1111],{"text":1112,"type":734},"From a standing position, spread both your legs about 2-3x shoulderwidth apart",{"type":784,"content":1114},[1115],{"type":730,"content":1116},[1117],{"text":1118,"type":734},"Bend at your waist until your hands are planted firmly on the ground",{"type":784,"content":1120},[1121],{"type":730,"content":1122},[1123],{"text":1124,"type":734},"Let gravity pull you down, and then lean towards your right leg, grabbing at your calf",{"type":784,"content":1126},[1127],{"type":730,"content":1128},[1129],{"text":1130,"type":734},"Hold for about 20 seconds and lean towards your left side and repeat the hold",{"type":736,"attrs":1132,"content":1133},{"level":857},[1134,1136],{"text":1135,"type":734},"Stretch 8: The Butterfly",{"type":840},{"type":842,"attrs":1138},{"id":844,"body":1139},[1140],{"_uid":1141,"image":1142,"component":871},"i-e8f34e98-93f7-4cc2-8b61-c64429bdc6c0",{"id":1143,"alt":1144,"name":7,"focus":48,"title":1144,"filename":1145,"copyright":7,"fieldtype":50},3402564,"Shanie Smash Doing a Butterfly Stretch","https://a.storyblok.com/f/115220/1100x1100/58f6ca5376/butterfly_stretch.jpg",{"type":781,"content":1147},[1148,1154,1160],{"type":784,"content":1149},[1150],{"type":730,"content":1151},[1152],{"text":1153,"type":734},"Sit down on the ground and bring the bottoms of your feet together, so that your legs are pointing out to the side",{"type":784,"content":1155},[1156],{"type":730,"content":1157},[1158],{"text":1159,"type":734},"Bend forward at the waist and aim to get your head as close to your toes as possible--keep your back as flat as possible to reduce strain",{"type":784,"content":1161},[1162],{"type":730,"content":1163},[1164],{"text":1165,"type":734},"Hold for 20 seconds and release",{"type":736,"attrs":1167,"content":1168},{"level":857},[1169,1171],{"text":1170,"type":734},"Stretch 9: One Leg In, One Leg Out",{"type":840},{"type":842,"attrs":1173},{"id":844,"body":1174},[1175],{"_uid":1176,"image":1177,"component":871},"i-e219141a-557a-4396-b8a0-d5c83ef516b9",{"id":1178,"alt":1179,"name":7,"focus":48,"title":1179,"filename":1180,"copyright":7,"fieldtype":50},3402565,"Shanie Smash Doing a One Leg In, One Leg Out Stretch","https://a.storyblok.com/f/115220/1100x1100/d3a533eacf/one_leg_in_one_leg_out_stretch.jpg",{"type":781,"content":1182},[1183,1189,1195,1201],{"type":784,"content":1184},[1185],{"type":730,"content":1186},[1187],{"text":1188,"type":734},"From a sitting position, extend your right leg out in front of you",{"type":784,"content":1190},[1191],{"type":730,"content":1192},[1193],{"text":1194,"type":734},"Pull your left foot inward against your right thigh",{"type":784,"content":1196},[1197],{"type":730,"content":1198},[1199],{"text":1200,"type":734},"Bend forward and try to reach as far as you can toward your right toes",{"type":784,"content":1202},[1203],{"type":730,"content":1204},[1205],{"text":1006,"type":734},{"type":736,"attrs":1207,"content":1208},{"level":857},[1209,1211],{"text":1210,"type":734},"Stretch 10: Reach For Your Toes",{"type":840},{"type":842,"attrs":1213},{"id":844,"body":1214},[1215],{"_uid":1216,"image":1217,"component":871},"i-602c8bdd-602a-4e82-a4c1-6628b9f68c49",{"id":1218,"alt":1219,"name":7,"focus":48,"title":1219,"filename":1220,"copyright":7,"fieldtype":50},3402566,"Shanie Smash Doing a Reach For Your Toes Stretch","https://a.storyblok.com/f/115220/1100x1100/3b13095308/reach_for_your_toes.jpg",{"type":781,"content":1222},[1223,1229,1235],{"type":784,"content":1224},[1225],{"type":730,"content":1226},[1227],{"text":1228,"type":734},"Sit down and extend both of your legs out in front of you",{"type":784,"content":1230},[1231],{"type":730,"content":1232},[1233],{"text":1234,"type":734},"Bend at your waist and reach as far forward as you can toward your toes",{"type":784,"content":1236},[1237],{"type":730,"content":1238},[1239],{"text":1240,"type":734},"Remember to breathe and hold this stretch for at least 20 seconds",{"type":736,"attrs":1242,"content":1243},{"level":857},[1244,1246],{"text":1245,"type":734},"Stretch 11: Sit Back Rest",{"type":840},{"type":842,"attrs":1248},{"id":844,"body":1249},[1250],{"_uid":1251,"image":1252,"component":871},"i-3eed3be6-ad9e-4a4a-8255-7b0e2df35a52",{"id":1253,"alt":1254,"name":7,"focus":48,"title":1254,"filename":1255,"copyright":7,"fieldtype":50},3402567,"Shanie Smash Doing a Sit Back Rest Stretch","https://a.storyblok.com/f/115220/1100x1100/3038f356d6/sit_back_rest.jpg",{"type":781,"content":1257},[1258,1264,1270,1276],{"type":784,"content":1259},[1260],{"type":730,"content":1261},[1262],{"text":1263,"type":734},"Start this stretch from all fours as if you were about to go into a push-up position",{"type":784,"content":1265},[1266],{"type":730,"content":1267},[1268],{"text":1269,"type":734},"Without moving your hands from their position, sit back and try to get your glutes as close as possible to the heels of your feet",{"type":784,"content":1271},[1272],{"type":730,"content":1273},[1274],{"text":1275,"type":734},"From this position, try to crawl forward with your fingertips without lifting your glutes or legs",{"type":784,"content":1277},[1278],{"type":730,"content":1279},[1280],{"text":1165,"type":734},{"type":730,"content":1282},[1283],{"text":1284,"type":734},"After finishing this final stretch, slowly bring yourself to a standing position and shake out your body. Take a deep breath in and slowly breathe out.",{"type":730,"content":1286},[1287,1289,1293,1299,1303],{"text":1288,"type":734},"Great work! You completed this stretching routine and your muscles should feel a little more relaxed. Stay up to date with the FightCamp YouTube channel for similar stretching and boxing workouts, and feel free to visit FightCamp for ",{"text":760,"type":734,"marks":1290},[1291],{"type":763,"attrs":1292},{"class":7},{"text":1294,"type":734,"marks":1295},"boxing accessories",[1296],{"type":769,"attrs":1297},{"href":1298,"uuid":48,"anchor":48,"target":772,"linktype":48},"https://joinfightcamp.com/shop/equipment/?utm_source=organicblog&utm_medium=&utm_campaign=&utm_content=",{"text":774,"type":734,"marks":1300},[1301],{"type":763,"attrs":1302},{"class":7},{"text":1304,"type":734},"that can transform your training today. ",{"type":736,"attrs":1306,"content":1307},{"level":857},[1308],{"text":1309,"type":734},"Related Article",{"type":730,"content":1311},[1312],{"text":1313,"type":734,"marks":1314},"Six (6) Dynamic and Static At-Home Boxing Stretches",[1315],{"type":769,"attrs":1316},{"href":771,"uuid":48,"anchor":48,"target":772,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1318,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1323,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1324,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1319,"component":118,"meta_info":1320,"meta_title":7,"block_image":1321,"cover_image":1322,"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},[],[],"2021-03-09 00:00","article",{"_uid":1328,"title":1329,"plugin":43,"description":1330},"57b33090-8742-4e1e-b23a-fd5e28789c80","8-Minute Boxing Stretch Routine For Muscle Relaxation","Quick 8-minute static stretching routine to relax your boxing muscles after a workout. Exercises such as the chest pull, shoulder pull, leg over knee, & more.",{"id":1332,"alt":657,"name":7,"focus":48,"title":657,"filename":1333,"copyright":7,"fieldtype":50},3402534,"https://a.storyblok.com/f/115220/2400x990/ab0c0d82fe/8-minute-cool-down-static-stretching-routine-for-boxing.jpg",[],"8-minute-cool-down-static-stretching-routine-for-boxing","blogs/8-minute-cool-down-static-stretching-routine-for-boxing",-1210,[],60887917,"7de987d7-83b6-430f-b024-71ea0c675925","2021-03-09T07:32:00.000Z",[],["Reactive",1344],[1345,1537,1782,2202,2543,2762],{"name":1346,"created_at":1347,"published_at":1348,"updated_at":1349,"id":1350,"uuid":1351,"content":1352,"slug":1528,"full_slug":1529,"sort_by_date":48,"position":1530,"tag_list":1531,"is_startpage":9,"parent_id":1339,"meta_data":48,"group_id":1533,"first_published_at":1534,"release_id":48,"lang":60,"path":1535,"alternates":1536,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1353,"faqs":1354,"title":1371,"topic":1372,"author":1387,"content":1388,"category":1512,"schedule":1520,"component":1326,"meta_info":1521,"cover_image":1524,"description":1523,"contributors":1527},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1355,1359,1363,1367],{"_uid":1356,"answer":1357,"question":1358,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1360,"answer":1361,"question":1362,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1364,"answer":1365,"question":1366,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1368,"answer":1369,"question":1370,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1373,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1385,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1386,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1374,"component":39,"meta_info":1382,"block_image":1383,"cover_image":1384,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1375,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1380,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1381,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1376,"component":118,"meta_info":1377,"meta_title":7,"block_image":1378,"cover_image":1379,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":727,"content":1389},[1390,1403,1408,1413,1426,1429,1434,1445,1448,1453,1464,1468,1472,1477,1490,1495,1508],{"type":730,"content":1391},[1392,1394,1401],{"text":1393,"type":734},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1395,"type":734,"marks":1396},"shadowboxing",[1397],{"type":769,"attrs":1398},{"href":1399,"uuid":48,"anchor":48,"custom":1400,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1402,"type":734}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":736,"attrs":1404,"content":1405},{"level":738},[1406],{"text":1407,"type":734},"Why You Should Practice Shadowboxing With Hand Weights",{"type":736,"attrs":1409,"content":1410},{"level":857},[1411],{"text":1412,"type":734},"1. Speed",{"type":842,"attrs":1414},{"id":1415,"body":1416},"58589914-3cf9-454d-8369-7218c807f59a",[1417],{"url":1418,"_uid":1420,"image":1421,"component":871,"copyright_details":1425},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1422,"alt":1423,"name":7,"focus":48,"title":1423,"filename":1424,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":730,"content":1427},[1428],{"text":1361,"type":734},{"type":736,"attrs":1430,"content":1431},{"level":857},[1432],{"text":1433,"type":734},"2. Arm Endurance",{"type":842,"attrs":1435},{"id":1415,"body":1436},[1437],{"url":1438,"_uid":1439,"image":1440,"component":871,"copyright_details":1444},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1441,"alt":1442,"name":7,"focus":48,"title":1442,"filename":1443,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":730,"content":1446},[1447],{"text":1365,"type":734},{"type":736,"attrs":1449,"content":1450},{"level":857},[1451],{"text":1452,"type":734},"3. Cardiovascular Conditioning",{"type":842,"attrs":1454},{"id":1415,"body":1455},[1456],{"url":1457,"_uid":1458,"image":1459,"component":871,"copyright_details":1463},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1460,"alt":1461,"name":7,"focus":48,"title":1461,"filename":1462,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":730,"content":1465},[1466],{"text":1467,"type":734},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":730,"content":1469},[1470],{"text":1471,"type":734},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":736,"attrs":1473,"content":1474},{"level":738},[1475],{"text":1476,"type":734},"Amp Up Your Training",{"type":730,"content":1478},[1479,1481,1488],{"text":1480,"type":734},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1482,"type":734,"marks":1483},"FightCamp Facebook Community",[1484],{"type":769,"attrs":1485},{"href":1486,"uuid":48,"anchor":48,"custom":1487,"target":772,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1489,"type":734}," and let me know.",{"type":736,"attrs":1491,"content":1492},{"level":738},[1493],{"text":1494,"type":734},"Train Like a Fighter",{"type":730,"content":1496},[1497,1499,1506],{"text":1498,"type":734},"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":1500,"type":734,"marks":1501},"FightCamp",[1502],{"type":769,"attrs":1503},{"href":1504,"uuid":48,"anchor":48,"custom":1505,"target":772,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1507,"type":734}," 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":730,"content":1509},[1510],{"text":1511,"type":734},"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":1513,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1518,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1519,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1514,"component":118,"meta_info":1515,"meta_title":7,"block_image":1516,"cover_image":1517,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":1522,"title":1371,"plugin":43,"description":1523},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1525,"alt":1346,"name":7,"focus":48,"title":1346,"filename":1526,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1532],"featured","601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z","training/{{story.slug}}",[],{"name":1538,"created_at":1539,"published_at":1540,"updated_at":1541,"id":1542,"uuid":1543,"content":1544,"slug":1775,"full_slug":1776,"sort_by_date":48,"position":1777,"tag_list":1778,"is_startpage":9,"parent_id":1339,"meta_data":48,"group_id":1779,"first_published_at":1780,"release_id":48,"lang":60,"path":1535,"alternates":1781,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1545,"faqs":1546,"title":1538,"topic":1559,"author":1574,"content":1575,"category":1756,"schedule":1764,"component":1326,"meta_info":1765,"cover_image":1769,"description":1773,"contributors":1774},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1547,1551,1555],{"_uid":1548,"answer":1549,"question":1550,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1552,"answer":1553,"question":1554,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1556,"answer":1557,"question":1558,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1560,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1572,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1573,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1561,"component":39,"meta_info":1569,"block_image":1570,"cover_image":1571,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1562,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1567,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1568,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1563,"component":118,"meta_info":1564,"meta_title":7,"block_image":1565,"cover_image":1566,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":727,"content":1576},[1577,1581,1585,1589,1593,1608,1656,1670,1675,1699,1733,1737,1741,1752],{"type":736,"attrs":1578,"content":1579},{"level":738},[1580],{"text":1550,"type":734},{"type":730,"content":1582},[1583],{"text":1584,"type":734},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":730,"content":1586},[1587],{"text":1588,"type":734},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":736,"attrs":1590,"content":1591},{"level":738},[1592],{"text":1554,"type":734},{"type":730,"content":1594},[1595,1597,1606],{"text":1596,"type":734},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1598,"type":734,"marks":1599},"National Academy of Sports Medicine",[1600,1604],{"type":769,"attrs":1601},{"href":1602,"uuid":48,"anchor":48,"custom":1603,"target":772,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1605},"underline",{"text":1607,"type":734}," has a few exercise-related symptoms of overtraining:",{"type":1609,"attrs":1610,"content":1613},"ordered_list",{"order":1611},{"order":1612},1,[1614,1620,1626,1632,1638,1644,1650],{"type":784,"content":1615},[1616],{"type":730,"content":1617},[1618],{"text":1619,"type":734},"A plateau or decline in workout performance or progress",{"type":784,"content":1621},[1622],{"type":730,"content":1623},[1624],{"text":1625,"type":734},"A perception of increased exertion during “normal” or “easy” workouts",{"type":784,"content":1627},[1628],{"type":730,"content":1629},[1630],{"text":1631,"type":734},"Excessive sweating or overheating",{"type":784,"content":1633},[1634],{"type":730,"content":1635},[1636],{"text":1637,"type":734},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":784,"content":1639},[1640],{"type":730,"content":1641},[1642],{"text":1643,"type":734},"A lack of feeling “refreshed” after regular rest and recovery",{"type":784,"content":1645},[1646],{"type":730,"content":1647},[1648],{"text":1649,"type":734},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":784,"content":1651},[1652],{"type":730,"content":1653},[1654],{"text":1655,"type":734},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":730,"content":1657},[1658,1660,1668],{"text":1659,"type":734},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1661,"type":734,"marks":1662},"FightCamp App",[1663,1667],{"type":769,"attrs":1664},{"href":1665,"uuid":48,"anchor":48,"custom":1666,"target":772,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1605},{"text":1669,"type":734}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":736,"attrs":1671,"content":1672},{"level":738},[1673],{"text":1674,"type":734},"A Day of Rest",{"type":730,"content":1676},[1677,1679,1687,1689,1697],{"text":1678,"type":734},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1680,"type":734,"marks":1681},"Aaron",[1682,1686],{"type":769,"attrs":1683},{"href":1684,"uuid":48,"anchor":48,"custom":1685,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1605},{"text":1688,"type":734}," and ",{"text":1690,"type":734,"marks":1691},"Flo",[1692,1696],{"type":769,"attrs":1693},{"href":1694,"uuid":48,"anchor":48,"custom":1695,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1605},{"text":1698,"type":734},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":730,"content":1700},[1701,1703,1711,1713,1721,1723,1731],{"text":1702,"type":734},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1704,"type":734,"marks":1705},"researchers",[1706,1710],{"type":769,"attrs":1707},{"href":1708,"uuid":48,"anchor":48,"custom":1709,"target":772,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1605},{"text":1712,"type":734}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1714,"type":734,"marks":1715},"FightCamp Trainers",[1716,1720],{"type":769,"attrs":1717},{"href":1718,"uuid":48,"anchor":48,"custom":1719,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1605},{"text":1722,"type":734}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1724,"type":734,"marks":1725},"neurological connections",[1726,1730],{"type":769,"attrs":1727},{"href":1728,"uuid":48,"anchor":48,"custom":1729,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1605},{"text":1732,"type":734},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":730,"content":1734},[1735],{"text":1736,"type":734},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":736,"attrs":1738,"content":1739},{"level":738},[1740],{"text":1494,"type":734},{"type":730,"content":1742},[1743,1744,1750],{"text":1498,"type":734},{"text":1500,"type":734,"marks":1745},[1746,1749],{"type":769,"attrs":1747},{"href":1504,"uuid":48,"anchor":48,"custom":1748,"target":772,"linktype":13},{},{"type":1605},{"text":1751,"type":734}," 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":730,"content":1753},[1754],{"text":1755,"type":734},"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":1757,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1762,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1763,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1758,"component":118,"meta_info":1759,"meta_title":7,"block_image":1760,"cover_image":1761,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1766,"title":1767,"plugin":43,"description":1768},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1770,"alt":1771,"name":7,"focus":7,"title":1771,"filename":1772,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1532],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1783,"created_at":1784,"published_at":1785,"updated_at":1786,"id":1787,"uuid":1788,"content":1789,"slug":2195,"full_slug":2196,"sort_by_date":48,"position":2197,"tag_list":2198,"is_startpage":9,"parent_id":1339,"meta_data":48,"group_id":2199,"first_published_at":2200,"release_id":48,"lang":60,"path":1535,"alternates":2201,"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":1790,"faqs":1791,"title":1783,"topic":1812,"author":1387,"content":1827,"category":2179,"schedule":2187,"component":1326,"meta_info":2188,"cover_image":2191,"description":2190,"contributors":2194},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1792,1796,1800,1804,1808],{"_uid":1793,"answer":1794,"question":1795,"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":1797,"answer":1798,"question":1799,"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":1801,"answer":1802,"question":1803,"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":1805,"answer":1806,"question":1807,"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":1809,"answer":1810,"question":1811,"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":1813,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1825,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1826,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1814,"component":39,"meta_info":1822,"block_image":1823,"cover_image":1824,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1815,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1820,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1821,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1816,"component":118,"meta_info":1817,"meta_title":7,"block_image":1818,"cover_image":1819,"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":727,"content":1828},[1829,1833,1836,1848,1853,1858,1923,1928,1954,1959,1963,1968,1976,1988,1993,2004,2009,2020,2025,2036,2041,2053,2058,2069,2074,2094,2099,2104,2124,2129,2148,2153,2165,2169],{"type":730,"content":1830},[1831],{"text":1832,"type":734},"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":730,"content":1834},[1835],{"text":1794,"type":734},{"type":842,"attrs":1837},{"id":1838,"body":1839},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1840],{"_uid":1841,"link":1842,"image":1844,"title":1846,"component":854},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1843,"linktype":13,"fieldtype":14,"cached_url":1843},"https://pin.it/2zdpNMs",{"id":1845,"alt":1846,"name":7,"focus":48,"title":1846,"filename":1847,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":736,"attrs":1849,"content":1850},{"level":738},[1851],{"text":1852,"type":734},"Top Rock Step-By-Step",{"type":736,"attrs":1854,"content":1855},{"level":857},[1856],{"text":1857,"type":734},"The Feet",{"type":781,"content":1859},[1860,1866,1886,1892,1911,1917],{"type":784,"content":1861},[1862],{"type":730,"content":1863},[1864],{"text":1865,"type":734},"Begin by starting in an athletic stance on the balls of your feet",{"type":784,"content":1867},[1868,1872],{"type":730,"content":1869},[1870],{"text":1871,"type":734},"To start, being by doing a “step out”",{"type":781,"content":1873},[1874,1880],{"type":784,"content":1875},[1876],{"type":730,"content":1877},[1878],{"text":1879,"type":734},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":784,"content":1881},[1882],{"type":730,"content":1883},[1884],{"text":1885,"type":734},"Pause for a half-second",{"type":784,"content":1887},[1888],{"type":730,"content":1889},[1890],{"text":1891,"type":734},"Return to the starting stance by performing a slight hop backward",{"type":784,"content":1893},[1894,1898],{"type":730,"content":1895},[1896],{"text":1897,"type":734},"Once returned, perform the opposite foot “step out”",{"type":781,"content":1899},[1900,1906],{"type":784,"content":1901},[1902],{"type":730,"content":1903},[1904],{"text":1905,"type":734},"Make sure the step out is in front of the opposite foot and crosses over",{"type":784,"content":1907},[1908],{"type":730,"content":1909},[1910],{"text":1885,"type":734},{"type":784,"content":1912},[1913],{"type":730,"content":1914},[1915],{"text":1916,"type":734},"Hop back to the starting position",{"type":784,"content":1918},[1919],{"type":730,"content":1920},[1921],{"text":1922,"type":734},"Continue Top Rocking for the remainder of the set",{"type":736,"attrs":1924,"content":1925},{"level":857},[1926],{"text":1927,"type":734},"The Arms",{"type":781,"content":1929},[1930,1936,1942,1948],{"type":784,"content":1931},[1932],{"type":730,"content":1933},[1934],{"text":1935,"type":734},"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":784,"content":1937},[1938],{"type":730,"content":1939},[1940],{"text":1941,"type":734},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":784,"content":1943},[1944],{"type":730,"content":1945},[1946],{"text":1947,"type":734},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":784,"content":1949},[1950],{"type":730,"content":1951},[1952],{"text":1953,"type":734},"Continue using this arm motion to help with rhythm and balance",{"type":736,"attrs":1955,"content":1956},{"level":738},[1957],{"text":1958,"type":734},"Movement Key Points",{"type":730,"content":1960},[1961],{"text":1962,"type":734},"Here are some key things to focus on while performing the Top Rock:",{"type":736,"attrs":1964,"content":1965},{"level":857},[1966],{"text":1967,"type":734},"Start by swinging your arms",{"type":781,"content":1969},[1970],{"type":784,"content":1971},[1972],{"type":730,"content":1973},[1974],{"text":1975,"type":734},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":842,"attrs":1977},{"id":1978,"body":1979},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1980],{"url":1981,"_uid":1982,"image":1983,"component":871,"copyright_details":1987},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1984,"alt":1985,"name":7,"focus":48,"title":1985,"filename":1986,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":736,"attrs":1989,"content":1990},{"level":857},[1991],{"text":1992,"type":734},"On each hop back, your arms should cross in front of your chest",{"type":842,"attrs":1994},{"id":1978,"body":1995},[1996],{"url":1997,"_uid":1998,"image":1999,"component":871,"copyright_details":2003},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2000,"alt":2001,"name":7,"focus":48,"title":2001,"filename":2002,"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":736,"attrs":2005,"content":2006},{"level":857},[2007],{"text":2008,"type":734},"One foot should cross at a time",{"type":842,"attrs":2010},{"id":1978,"body":2011},[2012],{"url":2013,"_uid":2014,"image":2015,"component":871,"copyright_details":2019},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2016,"alt":2017,"name":7,"focus":48,"title":2017,"filename":2018,"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":736,"attrs":2021,"content":2022},{"level":857},[2023],{"text":2024,"type":734},"Perform the movement by staying on the balls of your feet",{"type":842,"attrs":2026},{"id":1978,"body":2027},[2028],{"url":2029,"_uid":2030,"image":2031,"component":871,"copyright_details":2035},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2032,"alt":2033,"name":7,"focus":48,"title":2033,"filename":2034,"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":736,"attrs":2037,"content":2038},{"level":857},[2039],{"text":2040,"type":734},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":842,"attrs":2042},{"id":2043,"body":2044},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2045],{"url":2046,"_uid":2047,"image":2048,"component":871,"copyright_details":2052},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2049,"alt":2050,"name":7,"focus":48,"title":2050,"filename":2051,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":736,"attrs":2054,"content":2055},{"level":857},[2056],{"text":2057,"type":734},"Stay loose and have fun!",{"type":842,"attrs":2059},{"id":1978,"body":2060},[2061],{"url":2062,"_uid":2063,"image":2064,"component":871,"copyright_details":2068},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2065,"alt":2066,"name":7,"focus":48,"title":2066,"filename":2067,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":736,"attrs":2070,"content":2071},{"level":738},[2072],{"text":2073,"type":734},"Muscles Used",{"type":781,"content":2075},[2076,2082,2088],{"type":784,"content":2077},[2078],{"type":730,"content":2079},[2080],{"text":2081,"type":734},"Deltoids",{"type":784,"content":2083},[2084],{"type":730,"content":2085},[2086],{"text":2087,"type":734},"Core",{"type":784,"content":2089},[2090],{"type":730,"content":2091},[2092],{"text":2093,"type":734},"Calves",{"type":736,"attrs":2095,"content":2096},{"level":738},[2097],{"text":2098,"type":734},"Application",{"type":736,"attrs":2100,"content":2101},{"level":857},[2102],{"text":2103,"type":734},"For Sets",{"type":781,"content":2105},[2106,2112,2118],{"type":784,"content":2107},[2108],{"type":730,"content":2109},[2110],{"text":2111,"type":734},"Perform 3-6 sets",{"type":784,"content":2113},[2114],{"type":730,"content":2115},[2116],{"text":2117,"type":734},"12-20 repetitions each way",{"type":784,"content":2119},[2120],{"type":730,"content":2121},[2122],{"text":2123,"type":734},"Rest 30-45 seconds between sets",{"type":736,"attrs":2125,"content":2126},{"level":857},[2127],{"text":2128,"type":734},"For Time",{"type":781,"content":2130},[2131,2136,2142],{"type":784,"content":2132},[2133],{"type":730,"content":2134},[2135],{"text":2111,"type":734},{"type":784,"content":2137},[2138],{"type":730,"content":2139},[2140],{"text":2141,"type":734},"Perform for 30-90 seconds",{"type":784,"content":2143},[2144],{"type":730,"content":2145},[2146],{"text":2147,"type":734},"Rest 45-60 seconds between sets",{"type":736,"attrs":2149,"content":2150},{"level":738},[2151],{"text":2152,"type":734},"Dance Moves For Boxers",{"type":730,"content":2154},[2155,2157,2163],{"text":2156,"type":734},"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":2158,"type":734,"marks":2159},"Flo Master",[2160],{"type":769,"attrs":2161},{"href":1694,"uuid":48,"anchor":48,"custom":2162,"target":772,"linktype":13},{},{"text":2164,"type":734},". ",{"type":736,"attrs":2166,"content":2167},{"level":738},[2168],{"text":1494,"type":734},{"type":730,"content":2170},[2171,2172,2177],{"text":1498,"type":734},{"text":1500,"type":734,"marks":2173},[2174],{"type":769,"attrs":2175},{"href":1504,"uuid":48,"anchor":48,"custom":2176,"target":772,"linktype":13},{},{"text":2178,"type":734}," 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":2180,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2185,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2186,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2181,"component":118,"meta_info":2182,"meta_title":7,"block_image":2183,"cover_image":2184,"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":2189,"title":1783,"plugin":43,"description":2190},"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":2192,"alt":1783,"name":7,"focus":48,"title":1783,"filename":2193,"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,[1532],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2203,"created_at":2204,"published_at":2205,"updated_at":2206,"id":2207,"uuid":2208,"content":2209,"slug":2537,"full_slug":2538,"sort_by_date":48,"position":2539,"tag_list":2540,"is_startpage":9,"parent_id":1339,"meta_data":48,"group_id":2541,"first_published_at":2205,"release_id":48,"lang":60,"path":1535,"alternates":2542,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2210,"faqs":2211,"title":2203,"topic":2260,"author":2275,"content":2276,"category":2520,"schedule":2528,"component":1326,"meta_info":2529,"cover_image":2533,"description":2532,"contributors":2536},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2212,2216,2220,2224,2228,2232,2236,2240,2244,2248,2252,2256],{"_uid":2213,"answer":2214,"question":2215,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2217,"answer":2218,"question":2219,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2221,"answer":2222,"question":2223,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2225,"answer":2226,"question":2227,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2229,"answer":2230,"question":2231,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2233,"answer":2234,"question":2235,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2237,"answer":2238,"question":2239,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2241,"answer":2242,"question":2243,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2245,"answer":2246,"question":2247,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2249,"answer":2250,"question":2251,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2253,"answer":2254,"question":2255,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2257,"answer":2258,"question":2259,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2261,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2273,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2274,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2262,"component":39,"meta_info":2270,"block_image":2271,"cover_image":2272,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2263,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2268,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2269,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2264,"component":118,"meta_info":2265,"meta_title":7,"block_image":2266,"cover_image":2267,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":727,"content":2277},[2278,2298,2310,2322,2327,2331,2342,2346,2360,2364,2369,2372,2376,2387,2399,2403,2406,2411,2422,2434,2438,2441,2446,2457,2461,2465,2469,2472,2477,2488,2492,2496,2500,2505,2509,2517],{"type":730,"content":2279},[2280,2282,2288,2290,2296],{"text":2281,"type":734},"Out of the ",{"text":2283,"type":734,"marks":2284},"six (6) basic punches",[2285],{"type":769,"attrs":2286},{"href":2287,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2289,"type":734}," in boxing, punch number one is the ",{"text":2291,"type":734,"marks":2292},"jab",[2293],{"type":769,"attrs":2294},{"href":2295,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2297,"type":734},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":730,"content":2299},[2300,2302,2308],{"text":2301,"type":734},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2303,"type":734,"marks":2304},"Coach PJ",[2305],{"type":769,"attrs":2306},{"href":2307,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2309,"type":734}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":842,"attrs":2311},{"id":2312,"body":2313},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2314],{"_uid":2315,"link":2316,"image":2318,"title":2320,"component":854},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2317,"linktype":13,"fieldtype":14,"cached_url":2317},"https://youtu.be/JM-8c3EqwZg",{"id":2319,"alt":2320,"name":7,"focus":48,"title":2320,"filename":2321,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":736,"attrs":2323,"content":2324},{"level":738},[2325],{"text":2326,"type":734},"5 Most Common Jab Mistakes",{"type":736,"attrs":2328,"content":2329},{"level":857},[2330],{"text":2223,"type":734},{"type":842,"attrs":2332},{"id":2312,"body":2333},[2334],{"url":2335,"_uid":2336,"image":2337,"component":871,"copyright_details":2341},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2338,"alt":2339,"name":7,"focus":48,"title":2339,"filename":2340,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":730,"content":2343},[2344],{"text":2345,"type":734},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":781,"content":2347},[2348,2354],{"type":784,"content":2349},[2350],{"type":730,"content":2351},[2352],{"text":2353,"type":734},"While extending the arm to punch",{"type":784,"content":2355},[2356],{"type":730,"content":2357},[2358],{"text":2359,"type":734},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":730,"content":2361},[2362],{"text":2363,"type":734},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":736,"attrs":2365,"content":2366},{"level":857},[2367],{"text":2368,"type":734},"How To Fix It:",{"type":730,"content":2370},[2371],{"text":2226,"type":734},{"type":736,"attrs":2373,"content":2374},{"level":857},[2375],{"text":2231,"type":734},{"type":842,"attrs":2377},{"id":2312,"body":2378},[2379],{"url":2380,"_uid":2381,"image":2382,"component":871,"copyright_details":2386},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2383,"alt":2384,"name":7,"focus":48,"title":2384,"filename":2385,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":730,"content":2388},[2389,2391,2397],{"text":2390,"type":734},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2392,"type":734,"marks":2393},"hook",[2394],{"type":769,"attrs":2395},{"href":2396,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2398,"type":734}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":736,"attrs":2400,"content":2401},{"level":857},[2402],{"text":2368,"type":734},{"type":730,"content":2404},[2405],{"text":2234,"type":734},{"type":736,"attrs":2407,"content":2408},{"level":857},[2409],{"text":2410,"type":734},"3. Pushing the Jab",{"type":842,"attrs":2412},{"id":2312,"body":2413},[2414],{"url":2415,"_uid":2416,"image":2417,"component":871,"copyright_details":2421},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2418,"alt":2419,"name":7,"focus":48,"title":2419,"filename":2420,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":730,"content":2423},[2424,2426,2432],{"text":2425,"type":734},"“Pushing the jab” means leaning into the punch. In your ",{"text":2427,"type":734,"marks":2428},"boxing stance",[2429],{"type":769,"attrs":2430},{"href":2431,"uuid":48,"anchor":48,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2433,"type":734},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":736,"attrs":2435,"content":2436},{"level":857},[2437],{"text":2368,"type":734},{"type":730,"content":2439},[2440],{"text":2242,"type":734},{"type":736,"attrs":2442,"content":2443},{"level":857},[2444],{"text":2445,"type":734},"4. Flaring Your Elbows",{"type":842,"attrs":2447},{"id":2312,"body":2448},[2449],{"url":2450,"_uid":2451,"image":2452,"component":871,"copyright_details":2456},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2453,"alt":2454,"name":7,"focus":48,"title":2454,"filename":2455,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":730,"content":2458},[2459],{"text":2460,"type":734},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":730,"content":2462},[2463],{"text":2464,"type":734},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":736,"attrs":2466,"content":2467},{"level":857},[2468],{"text":2368,"type":734},{"type":730,"content":2470},[2471],{"text":2250,"type":734},{"type":736,"attrs":2473,"content":2474},{"level":857},[2475],{"text":2476,"type":734},"5. Not Jabbing Enough",{"type":842,"attrs":2478},{"id":2312,"body":2479},[2480],{"url":2481,"_uid":2482,"image":2483,"component":871,"copyright_details":2487},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2484,"alt":2485,"name":7,"focus":48,"title":2485,"filename":2486,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":730,"content":2489},[2490],{"text":2491,"type":734},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":736,"attrs":2493,"content":2494},{"level":857},[2495],{"text":2368,"type":734},{"type":730,"content":2497},[2498],{"text":2499,"type":734},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":736,"attrs":2501,"content":2502},{"level":738},[2503],{"text":2504,"type":734},"Keep On Jabbing",{"type":730,"content":2506},[2507],{"text":2508,"type":734},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":730,"content":2510},[2511,2512,2516],{"text":1498,"type":734},{"text":1500,"type":734,"marks":2513},[2514],{"type":769,"attrs":2515},{"href":1504,"uuid":48,"anchor":48,"target":772,"linktype":13},{"text":1507,"type":734},{"type":730,"content":2518},[2519],{"text":1511,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2521,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2526,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2527,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2522,"component":118,"meta_info":2523,"meta_title":7,"block_image":2524,"cover_image":2525,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2530,"title":2531,"plugin":43,"description":2532},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2534,"alt":2203,"name":7,"focus":48,"title":2203,"filename":2535,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1532],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2544,"created_at":2545,"published_at":2546,"updated_at":2547,"id":2548,"uuid":2549,"content":2550,"slug":2756,"full_slug":2757,"sort_by_date":48,"position":2758,"tag_list":2759,"is_startpage":9,"parent_id":1339,"meta_data":48,"group_id":2760,"first_published_at":2546,"release_id":48,"lang":60,"path":1535,"alternates":2761,"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":2551,"faqs":2552,"title":2544,"topic":2569,"author":2584,"content":2585,"category":2737,"schedule":2745,"component":1326,"meta_info":2746,"cover_image":2750,"description":2754,"contributors":2755},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2553,2557,2561,2565],{"_uid":2554,"answer":2555,"question":2556,"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":2558,"answer":2559,"question":2560,"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":2562,"answer":2563,"question":2564,"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":2566,"answer":2567,"question":2568,"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":2570,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2582,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2583,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2571,"component":39,"meta_info":2579,"block_image":2580,"cover_image":2581,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2572,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2577,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2578,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2573,"component":118,"meta_info":2574,"meta_title":7,"block_image":2575,"cover_image":2576,"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":727,"content":2586},[2587,2591,2605,2609,2614,2617,2622,2627,2631,2636,2640,2645,2649,2654,2658,2663,2677,2681,2685,2689,2693,2698,2702,2716,2720,2724,2734],{"type":730,"content":2588},[2589],{"text":2590,"type":734},"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":730,"content":2592},[2593,2595,2603],{"text":2594,"type":734},"Running for boxers is a critical element of ",{"text":2596,"type":734,"marks":2597},"roadwork drills",[2598,2602],{"type":769,"attrs":2599},{"href":2600,"uuid":48,"anchor":48,"custom":2601,"target":772,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1605},{"text":2604,"type":734}," 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":730,"content":2606},[2607],{"text":2608,"type":734},"“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":736,"attrs":2610,"content":2611},{"level":738},[2612],{"text":2613,"type":734},"Is Running Good for Boxing?",{"type":730,"content":2615},[2616],{"text":2555,"type":734},{"type":736,"attrs":2618,"content":2619},{"level":738},[2620],{"text":2621,"type":734},"Benefits of Running for Boxers",{"type":736,"attrs":2623,"content":2624},{"level":857},[2625],{"text":2626,"type":734},"Builds Endurance & Stamina",{"type":730,"content":2628},[2629],{"text":2630,"type":734},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":736,"attrs":2632,"content":2633},{"level":857},[2634],{"text":2635,"type":734},"Improves Cardiovascular System",{"type":730,"content":2637},[2638],{"text":2639,"type":734},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":736,"attrs":2641,"content":2642},{"level":857},[2643],{"text":2644,"type":734},"Strengthens Lower Body",{"type":730,"content":2646},[2647],{"text":2648,"type":734},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":736,"attrs":2650,"content":2651},{"level":857},[2652],{"text":2653,"type":734},"Teaches Discipline",{"type":730,"content":2655},[2656],{"text":2657,"type":734},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":736,"attrs":2659,"content":2660},{"level":857},[2661],{"text":2662,"type":734},"Enhances Mental Clarity",{"type":730,"content":2664},[2665,2667,2675],{"text":2666,"type":734},"Much like boxing, running can be a form of ",{"text":2668,"type":734,"marks":2669},"meditative movement",[2670,2674],{"type":769,"attrs":2671},{"href":2672,"uuid":48,"anchor":48,"custom":2673,"target":772,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1605},{"text":2676,"type":734}," that clears your head and focuses your mind.",{"type":736,"attrs":2678,"content":2679},{"level":738},[2680],{"text":2564,"type":734},{"type":730,"content":2682},[2683],{"text":2684,"type":734},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":730,"content":2686},[2687],{"text":2688,"type":734},"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":730,"content":2690},[2691],{"text":2692,"type":734},"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":736,"attrs":2694,"content":2695},{"level":738},[2696],{"text":2697,"type":734},"How Long Should I Be Running for Boxing?",{"type":730,"content":2699},[2700],{"text":2701,"type":734},"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":730,"content":2703},[2704,2706,2714],{"text":2705,"type":734},"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":2707,"type":734,"marks":2708},"10 minutes of running",[2709,2713],{"type":769,"attrs":2710},{"href":2711,"uuid":48,"anchor":48,"custom":2712,"target":772,"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":1605},{"text":2715,"type":734}," 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":730,"content":2717},[2718],{"text":2719,"type":734},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":736,"attrs":2721,"content":2722},{"level":738},[2723],{"text":1494,"type":734},{"type":730,"content":2725},[2726,2727,2733],{"text":1498,"type":734},{"text":1500,"type":734,"marks":2728},[2729,2732],{"type":769,"attrs":2730},{"href":1504,"uuid":48,"anchor":48,"custom":2731,"target":772,"linktype":13},{},{"type":1605},{"text":1751,"type":734},{"type":730,"content":2735},[2736],{"text":1755,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2738,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2743,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2739,"component":118,"meta_info":2740,"meta_title":7,"block_image":2741,"cover_image":2742,"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":2747,"title":2748,"plugin":43,"description":2749},"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":2751,"alt":2752,"name":7,"focus":7,"title":2752,"filename":2753,"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,[1532],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2763,"created_at":2764,"published_at":2765,"updated_at":2766,"id":2767,"uuid":2768,"content":2769,"slug":3042,"full_slug":3043,"sort_by_date":48,"position":3044,"tag_list":3045,"is_startpage":9,"parent_id":1339,"meta_data":48,"group_id":3046,"first_published_at":3047,"release_id":48,"lang":60,"path":1535,"alternates":3048,"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":2770,"faqs":2771,"title":2784,"topic":2785,"author":2800,"content":2801,"category":3024,"schedule":2745,"component":1326,"meta_info":3032,"cover_image":3036,"description":3040,"contributors":3041},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2772,2776,2780],{"_uid":2773,"answer":2774,"question":2775,"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":2777,"answer":2778,"question":2779,"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":2781,"answer":2782,"question":2783,"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":2786,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2798,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2799,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2787,"component":39,"meta_info":2795,"block_image":2796,"cover_image":2797,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2788,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2793,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2794,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2789,"component":118,"meta_info":2790,"meta_title":7,"block_image":2791,"cover_image":2792,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":2802},[2803,2807,2812,2824,2838,2843,2863,2867,2872,2889,2893,2913,2917,2922,2937,2941,2946,2970,2975,2989,2993,3007,3011,3021],{"type":730,"content":2804},[2805],{"text":2806,"type":734},"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":736,"attrs":2808,"content":2809},{"level":738},[2810],{"text":2811,"type":734},"Floyd “Money” Mayweather Jr.",{"type":842,"attrs":2813},{"id":2814,"body":2815},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2816],{"url":2817,"_uid":2818,"image":2819,"component":871,"copyright_details":2823},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2820,"alt":2821,"name":7,"focus":7,"title":2821,"filename":2822,"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":730,"content":2825},[2826,2828,2836],{"text":2827,"type":734},"Regarded as the best technical boxer of this age, ",{"text":2829,"type":734,"marks":2830},"Floyd Mayweather Jr.",[2831,2835],{"type":769,"attrs":2832},{"href":2833,"uuid":48,"anchor":48,"custom":2834,"target":772,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1605},{"text":2837,"type":734}," 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":736,"attrs":2839,"content":2840},{"level":857},[2841],{"text":2842,"type":734},"The Philly Shell",{"type":781,"content":2844},[2845,2851,2857],{"type":784,"content":2846},[2847],{"type":730,"content":2848},[2849],{"text":2850,"type":734},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":784,"content":2852},[2853],{"type":730,"content":2854},[2855],{"text":2856,"type":734},"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":784,"content":2858},[2859],{"type":730,"content":2860},[2861],{"text":2862,"type":734},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":730,"content":2864},[2865],{"text":2866,"type":734},"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":736,"attrs":2868,"content":2869},{"level":738},[2870],{"text":2871,"type":734},"Pernell “Sweet Pea” Whitaker",{"type":842,"attrs":2873},{"id":2814,"body":2874},[2875],{"url":2876,"_uid":2877,"image":2878,"component":871,"copyright_details":2882},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2879,"alt":2880,"name":7,"focus":7,"title":2880,"filename":2881,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2883],{"_uid":2884,"link":2885,"title":2887,"component":2888},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2886,"target":772,"linktype":13,"fieldtype":14,"cached_url":2886},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":730,"content":2890},[2891],{"text":2892,"type":734},"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":781,"content":2894},[2895,2901,2907],{"type":784,"content":2896},[2897],{"type":730,"content":2898},[2899],{"text":2900,"type":734},"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":784,"content":2902},[2903],{"type":730,"content":2904},[2905],{"text":2906,"type":734},"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":784,"content":2908},[2909],{"type":730,"content":2910},[2911],{"text":2912,"type":734},"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":730,"content":2914},[2915],{"text":2916,"type":734},"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":736,"attrs":2918,"content":2919},{"level":738},[2920],{"text":2921,"type":734},"Muhammad Ali",{"type":842,"attrs":2923},{"id":2814,"body":2924},[2925],{"url":2926,"_uid":2927,"image":2928,"component":871,"copyright_details":2931},{"id":7,"url":7,"linktype":1419,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2929,"alt":2821,"name":7,"focus":7,"title":2821,"filename":2930,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2932],{"_uid":2933,"link":2934,"title":2936,"component":2888},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2935,"target":772,"linktype":13,"fieldtype":14,"cached_url":2935},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":730,"content":2938},[2939],{"text":2940,"type":734},"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":736,"attrs":2942,"content":2943},{"level":857},[2944],{"text":2945,"type":734},"The Ali Shuffle",{"type":781,"content":2947},[2948,2964],{"type":784,"content":2949},[2950],{"type":730,"content":2951},[2952,2954,2962],{"text":2953,"type":734},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2955,"type":734,"marks":2956},"To do the Ali Shuffle",[2957,2961],{"type":769,"attrs":2958},{"href":2959,"uuid":48,"anchor":48,"custom":2960,"target":772,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1605},{"text":2963,"type":734},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":784,"content":2965},[2966],{"type":730,"content":2967},[2968],{"text":2969,"type":734},"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":736,"attrs":2971,"content":2972},{"level":857},[2973],{"text":2974,"type":734},"The Rope a Dope",{"type":781,"content":2976},[2977,2983],{"type":784,"content":2978},[2979],{"type":730,"content":2980},[2981],{"text":2982,"type":734},"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":784,"content":2984},[2985],{"type":730,"content":2986},[2987],{"text":2988,"type":734},"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":730,"content":2990},[2991],{"text":2992,"type":734},"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":730,"content":2994},[2995,2997,3005],{"text":2996,"type":734},"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":2998,"type":734,"marks":2999},"FightCamp Community",[3000,3004],{"type":769,"attrs":3001},{"href":3002,"uuid":48,"anchor":48,"custom":3003,"target":772,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1605},{"text":3006,"type":734},"!",{"type":736,"attrs":3008,"content":3009},{"level":738},[3010],{"text":1494,"type":734},{"type":730,"content":3012},[3013,3014,3020],{"text":1498,"type":734},{"text":1500,"type":734,"marks":3015},[3016,3019],{"type":769,"attrs":3017},{"href":1504,"uuid":48,"anchor":48,"custom":3018,"target":772,"linktype":13},{},{"type":1605},{"text":1507,"type":734},{"type":730,"content":3022},[3023],{"text":1755,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3025,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3030,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3031,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3026,"component":118,"meta_info":3027,"meta_title":7,"block_image":3028,"cover_image":3029,"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":3033,"title":3034,"plugin":43,"description":3035},"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":3037,"alt":3038,"name":7,"focus":7,"title":3038,"filename":3039,"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,[1532],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1326,"created_at":3050,"published_at":3051,"updated_at":3052,"id":3053,"uuid":3054,"content":3055,"slug":1326,"full_slug":3076,"sort_by_date":48,"position":446,"tag_list":3077,"is_startpage":9,"parent_id":3078,"meta_data":48,"group_id":3079,"first_published_at":3080,"release_id":48,"lang":60,"path":7,"alternates":3081,"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":3056,"component":3057,"meta_info":3058,"custom_content_list":3060},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3059,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3061,3066,3071],{"_uid":3062,"label":3063,"value":3064,"dev_id":3065,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3067,"label":3068,"value":3069,"dev_id":3070,"component":734},"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":3072,"label":3073,"value":3074,"dev_id":3075,"component":734},"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",[],1785892833331]