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It can be so much more than just a warm-up or a light workout. I actually spend some training days doing nothing but shadowboxing because it's a great way to improve your ability to move fluidly. So for those who want to take their boxing game to the next level, here is my favorite advanced shadowboxing workout: The Fight Simulation.","Why is shadowboxing important for boxing training?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"8e776b36-0fee-43f5-89a5-84b623e2045f","A fight simulation workout is exactly what it sounds like. It is a boxing workout that mimics how you would move and behave during an actual, 12-round boxing match. When I do a fight simulation workout, I use 3-minute rounds with one minute of rest in between. However, it took time for me to get to that point. If you want the benefits of developing your boxing technique, but feel like 12, 3-minute rounds is a bit much at your current level, start with 1.5- or 2-minute rounds instead. Once you’ve established your timing, here’s how to break down each round into sections.","What is a Fight Simulation Workout?",{"_uid":676,"answer":677,"question":678,"component":670},"33d5de65-35ea-48b1-a7fb-bbbb21f061dd","The first two rounds are the opening rounds of the fight, and you usually aren’t quite used to your opponent yet. Maybe you’re a little stiff, maybe the ring feels different under your feet–it's always something. For the first two rounds, you should focus almost entirely on your lead hand with quick, light jabs. Test your opponent’s defenses, feint to find reactions, and most importantly, always be moving. Move your head, move your feet, never be still. If you’re in a tight workout space and can’t move around in circles you can do steps and pivots instead.","Rounds 1-2: Feel Out Your Opponent",{"_uid":680,"answer":681,"question":682,"component":670},"c7e72fbf-3538-4e01-9bb4-8ca2a167e8ee","Now that you’re getting more comfortable and understanding your opponent, it’s time to go to work. These next rounds are when you put in your punch combinations, execute your defenses as your opponent fires back, and either chase an evasive opponent or matador a bully. During these rounds, you should be moving with very high-intensity and throwing powerful, fast, controlled combinations. Whenever you aren’t throwing punches, you should be blocking, slipping, moving around, looking for a chance to counter, or throwing light jabs to disrupt your opponents timing. For your punch combinations, I suggest 3-punch combos as a standard, and only if you’re feeling flashy, you can throw in a few 6-9 punch combinations once or twice in a round.","Rounds 3-7: Break Down Your Opponent’s Defenses",{"_uid":684,"answer":685,"question":686,"component":670},"469e59cc-3c81-4248-bcc8-d95be048a380","Putting in five rounds of high-intensity boxing is no easy task–even the best boxers in the world take rounds off. This round should be all about movement, controlling engagement, and hitting without getting hit. Move around, let your body bounce, toss jabs, and get out of the way. Use pivots, lateral movement, and only throw punches when you have to (when you decide your opponent has caught you). Focus as much as possible on your breathing here–in through the nose, out through the mouth, with a smooth pace.","Round 8: Recover",{"_uid":688,"answer":689,"question":690,"component":670},"8e714248-8413-40c5-ab17-958904b13702","Maybe you’re behind on points, or maybe you’re just a crowd pleaser, but this round is where warriors live. Everyone is tired in the last four rounds of a fight, but that doesn’t mean you can stop fighting and coast. These four rounds will not be as clean as rounds 3-7, they won’t be as flashy, but keep fighting! Throw punches in combinations, move, and remember the basics. Incorporate body shots to take advantage of your opponents exhaustion level. If all you can do correctly right now is a jab-cross (1-2), then throw that 1-2 to the head or body.Two good punches will always be better than 40 windmill shots. The important things for these rounds is to keep fighting throughout the duration and maximize your recovery in between by breathing deeply and steadily.","Rounds 9-12: Go For Broke",{"_uid":692,"answer":693,"question":694,"component":670},"9effb3e7-808d-46d4-a1e3-cf99eea8edb1","The fight is over, you won in spectacular fashion, and now you need to recover. Keep breathing deep, and stretch. People usually think that because shadowboxing isn’t a weight exercise, it isn’t taxing on your muscles. But this is wrong. You have to properly recover, which means stretching! Spend at least three minutes stretching as a cool down, and then you can move on to the rest of your workout (or your day). You’ve earned it!","Recovery and Celebration",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":696,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":726,"full_slug":727,"sort_by_date":48,"position":528,"tag_list":728,"is_startpage":9,"parent_id":729,"meta_data":48,"group_id":730,"first_published_at":731,"release_id":48,"lang":60,"path":48,"alternates":732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":725,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":734,"content":735},"doc",[736,752,759,762,768,781,801,806,816,836,841,851,855,860,870,890,895,905,924,929,941],{"type":737,"content":738},"paragraph",[739,742,750],{"text":740,"type":741},"Shadowboxing is one of the most fundamental training exercises, especially for developing and honing technique. It can be so much more than just a warm-up or a light workout. I actually spend some training days doing nothing but ","text",{"text":743,"type":741,"marks":744},"shadowboxing",[745],{"type":746,"attrs":747},"link",{"href":748,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/10-reasons-why-shadowboxing-is-great-for-boxing-technique","_blank",{"text":751,"type":741}," because it's a great way to improve your ability to move fluidly. So for those who want to take their boxing game to the next level, here is my favorite advanced shadowboxing workout: The Fight Simulation.",{"type":753,"attrs":754,"content":756},"heading",{"level":755},2,[757],{"text":758,"type":741},"What Is a Fight Simulation Workout?",{"type":737,"content":760},[761],{"text":673,"type":741},{"type":753,"attrs":763,"content":764},{"level":755},[765,766],{"text":678,"type":741},{"type":767},"hard_break",{"type":769,"attrs":770},"blok",{"id":771,"body":772},"62e6e55f-87ed-4ac7-9a49-c4866afa7fe7",[773],{"_uid":774,"image":775,"component":779,"copyright_details":780},"i-dc2ece24-7328-49b5-8100-60ebc2ff0f7f",{"id":776,"alt":777,"name":7,"focus":48,"title":777,"filename":778,"copyright":7,"fieldtype":50},3756008,"Rocky Harris Throwing a Jab Punch","https://a.storyblok.com/f/115220/1100x1100/d4a902ad76/boxing_jab_punch.png","content_image",[],{"type":737,"content":782},[783,785,791,793,799],{"text":784,"type":741},"The first two rounds are the opening rounds of the ",{"text":786,"type":741,"marks":787},"fight",[788],{"type":746,"attrs":789},{"href":790,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-do-boxers-train-for-a-fight",{"text":792,"type":741},", and you usually aren’t quite used to your opponent yet. Maybe you’re a little stiff, maybe the ring feels different under your feet–it's always something. For the first two rounds, you should focus almost entirely on your lead hand with quick, light ",{"text":794,"type":741,"marks":795},"jabs",[796],{"type":746,"attrs":797},{"href":798,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab",{"text":800,"type":741},". Test your opponent’s defenses, feint to find reactions, and most importantly, always be moving. Move your head, move your feet, never be still. If you’re in a tight workout space and can’t move around in circles you can do steps and pivots instead.",{"type":753,"attrs":802,"content":803},{"level":755},[804,805],{"text":682,"type":741},{"type":767},{"type":769,"attrs":807},{"id":771,"body":808},[809],{"_uid":810,"image":811,"component":779,"copyright_details":815},"i-53ce79b6-9656-49d6-8ff7-80fe2f672261",{"id":812,"alt":813,"name":7,"focus":48,"title":813,"filename":814,"copyright":7,"fieldtype":50},3756033,"Rocky Harris Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/091858f521/shadowboxing.png",[],{"type":737,"content":817},[818,820,826,828,834],{"text":819,"type":741},"Now that you’re getting more comfortable and understanding your opponent, it’s time to go to work. These next rounds are when you put in your punch combinations, execute your defenses as your opponent fires back, and either chase an evasive opponent or matador a bully. During these rounds, you should be moving with very high-intensity and throwing powerful, fast, controlled combinations. Whenever you aren’t throwing punches, you should be blocking, ",{"text":821,"type":741,"marks":822},"slipping",[823],{"type":746,"attrs":824},{"href":825,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://youtu.be/-cfSa-gBxtc",{"text":827,"type":741},", moving around, looking for a chance to counter, or throwing light jabs to disrupt your opponent's timing. For your punch combinations, I suggest ",{"text":829,"type":741,"marks":830},"3-punch combos",[831],{"type":746,"attrs":832},{"href":833,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{"text":835,"type":741}," as a standard, and only if you’re feeling flashy, you can throw in a few 6-9 punch combinations once or twice in a round.",{"type":753,"attrs":837,"content":838},{"level":755},[839,840],{"text":686,"type":741},{"type":767},{"type":769,"attrs":842},{"id":771,"body":843},[844],{"_uid":845,"image":846,"component":779,"copyright_details":850},"i-a25a98b5-30d4-46bb-b3a6-72b523893474",{"id":847,"alt":848,"name":7,"focus":48,"title":848,"filename":849,"copyright":7,"fieldtype":50},3756046,"Rocky Harris in a Fighting Stance","https://a.storyblok.com/f/115220/1100x1100/8bfca9b1f4/fighting_stance.png",[],{"type":737,"content":852},[853],{"text":854,"type":741},"Putting in five rounds of high-intensity boxing is no easy task–even the best boxers in the world take rounds off. This round should be all about movement, controlling engagement, and hitting without getting hit. Move around, let your body bounce, toss jabs, and get out of the way. Use pivots, lateral movement, and only throw punches when you have to (when you decide your opponent has caught you). Focus as much as possible on your breathing here--in through the nose, out through the mouth, with a smooth pace.",{"type":753,"attrs":856,"content":857},{"level":755},[858,859],{"text":690,"type":741},{"type":767},{"type":769,"attrs":861},{"id":771,"body":862},[863],{"_uid":864,"image":865,"component":779,"copyright_details":869},"i-cae6038d-670d-41bb-bc08-de55178e9469",{"id":866,"alt":867,"name":7,"focus":48,"title":867,"filename":868,"copyright":7,"fieldtype":50},3756044,"Rocky Harris Throwing a Lead Hook","https://a.storyblok.com/f/115220/1100x1100/c4d821bb50/lead_hook_punch.png",[],{"type":737,"content":871},[872,874,880,882,888],{"text":873,"type":741},"Maybe you’re behind on points, or maybe you’re just a crowd-pleaser, but this round is where warriors live. Everyone is tired in the last four rounds of a fight, but that doesn’t mean you can stop fighting and coast. These four rounds will not be as clean as rounds 3-7, they won’t be as flashy, but keep fighting! Throw punches in combinations, move, and remember the basics. Incorporate ",{"text":875,"type":741,"marks":876},"body shots",[877],{"type":746,"attrs":878},{"href":879,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{"text":881,"type":741}," to take advantage of your opponent's exhaustion level. If all you can do correctly right now is a ",{"text":883,"type":741,"marks":884},"jab-cross",[885],{"type":746,"attrs":886},{"href":887,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://youtu.be/YsFK1MMDQgk",{"text":889,"type":741}," (1-2), then throw that 1-2 to the head or body. Two good punches will always be better than 40 windmill shots. The important things for these rounds are to keep fighting throughout the duration and maximize your recovery in between by breathing deeply and steadily.",{"type":753,"attrs":891,"content":892},{"level":755},[893,894],{"text":694,"type":741},{"type":767},{"type":769,"attrs":896},{"id":771,"body":897},[898],{"_uid":899,"image":900,"component":779,"copyright_details":904},"i-4ed9c73e-5cf2-4c50-aaf0-17bf1efce470",{"id":901,"alt":902,"name":7,"focus":48,"title":902,"filename":903,"copyright":7,"fieldtype":50},3756048,"Rocky Harris stretching after shadowboxing","https://a.storyblok.com/f/115220/1100x1100/03644ad791/stretching.png",[],{"type":737,"content":906},[907,909,914,916,922],{"text":908,"type":741},"The fight is over, you won in spectacular fashion, and now you need to recover. Keep breathing deep, and stretch. People usually think that because ",{"text":743,"type":741,"marks":910},[911],{"type":746,"attrs":912},{"href":913,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/shadowboxing-vs-hitting-the-heavy-bag-which-should-i-do",{"text":915,"type":741}," isn’t a weight exercise, it isn’t taxing on your muscles. But this is wrong. You have to properly recover, which means stretching! Spend at least three minutes ",{"text":917,"type":741,"marks":918},"stretching",[919],{"type":746,"attrs":920},{"href":921,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/8-minute-cool-down-static-stretching-routine-for-boxing",{"text":923,"type":741}," as a cool down, and then you can move on to the rest of your workout (or your day). You’ve earned it!",{"type":753,"attrs":925,"content":926},{"level":755},[927],{"text":928,"type":741},"The Fight Doesn’t End There",{"type":737,"content":930},[931,933,939],{"text":932,"type":741},"The key to a Fight Simulation Workout is truly getting in the mindset of being in the ring. Even if you don’t wish to compete in boxing or kickboxing, adding an advanced shadowboxing workout to your ",{"text":934,"type":741,"marks":935},"at-home fitness routine",[936],{"type":746,"attrs":937},{"href":938,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":940,"type":741}," is a valuable way to add variety and technique practice.",{"type":737,"content":942},[943,945,951],{"text":944,"type":741},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":946,"type":741,"marks":947},"FightCamp App",[948],{"type":746,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":749,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":952,"type":741}," and train with real fighters from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":954,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":959,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":960,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":955,"component":118,"meta_info":956,"meta_title":7,"block_image":957,"cover_image":958,"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},[],[],"2022-03-21 00:00","article",{"_uid":964,"title":657,"plugin":43,"description":965},"b79bce10-9565-41f7-9b67-d510e8db78bc","Boxer Iain Mackenzie shares his favorite advanced shadowboxing routine for boxers who are ready to take their boxing technique to the next level of training.",{"id":967,"alt":657,"name":7,"focus":48,"title":657,"filename":968,"copyright":7,"fieldtype":50},3756002,"https://a.storyblok.com/f/115220/2400x990/9e0a7fb124/an-advanced-shadowboxing-workout-to-step-up-your-boxing-game.png",[],"an-advanced-shadowboxing-workout-to-step-up-your-boxing-game","blogs/an-advanced-shadowboxing-workout-to-step-up-your-boxing-game",-3660,[974],"featured",60887917,"1538bad9-5bc2-4030-acf7-d7ec2cb4a690","2022-03-21T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",981],[982,1276,1566,1833,2007,2388],{"name":983,"created_at":984,"published_at":985,"updated_at":986,"id":987,"uuid":988,"content":989,"slug":1269,"full_slug":1270,"sort_by_date":48,"position":1271,"tag_list":1272,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1273,"first_published_at":1274,"release_id":48,"lang":60,"path":978,"alternates":1275,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":990,"faqs":991,"title":983,"topic":1008,"author":716,"content":1023,"category":1250,"schedule":1258,"component":962,"meta_info":1259,"cover_image":1263,"description":1267,"contributors":1268},"0970fa5a-5687-49ba-9c33-b7285372264c",[992,996,1000,1004],{"_uid":993,"answer":994,"question":995,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":997,"answer":998,"question":999,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1001,"answer":1002,"question":1003,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1005,"answer":1006,"question":1007,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1009,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1021,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1022,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1010,"component":39,"meta_info":1018,"block_image":1019,"cover_image":1020,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1011,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1012,"component":118,"meta_info":1013,"meta_title":7,"block_image":1014,"cover_image":1015,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":734,"content":1024},[1025,1030,1050,1055,1061,1065,1099,1103,1108,1118,1138,1142,1147,1151,1177,1181,1207,1211,1216,1228,1233,1246],{"type":753,"attrs":1026,"content":1027},{"level":755},[1028],{"text":1029,"type":741},"How to Get Better Head Movement in Boxing",{"type":737,"content":1031},[1032,1034,1041,1043,1048],{"text":1033,"type":741},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1035,"type":741,"marks":1036},"movements",[1037],{"type":746,"attrs":1038},{"href":1039,"uuid":48,"anchor":48,"custom":1040,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1042,"type":741}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1044,"type":741,"marks":1045},"employ",[1046],{"type":1047},"italic",{"text":1049,"type":741}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":753,"attrs":1051,"content":1052},{"level":755},[1053],{"text":1054,"type":741},"3 Boxing Head Movement Drills",{"type":753,"attrs":1056,"content":1058},{"level":1057},3,[1059],{"text":1060,"type":741},"The 5 Point Pivot Drill",{"type":737,"content":1062},[1063],{"text":1064,"type":741},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":1066,"content":1067},"bullet_list",[1068,1075,1081,1087,1093],{"type":1069,"content":1070},"list_item",[1071],{"type":737,"content":1072},[1073],{"text":1074,"type":741},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1069,"content":1076},[1077],{"type":737,"content":1078},[1079],{"text":1080,"type":741},"Weave under to the other side (to avoid hooks)",{"type":1069,"content":1082},[1083],{"type":737,"content":1084},[1085],{"text":1086,"type":741},"Pull back/sway (good for avoiding uppercuts)",{"type":1069,"content":1088},[1089],{"type":737,"content":1090},[1091],{"text":1092,"type":741},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1069,"content":1094},[1095],{"type":737,"content":1096},[1097],{"text":1098,"type":741},"Throw a punch (it's important that defense and offense are fluid) ",{"type":737,"content":1100},[1101],{"text":1102,"type":741},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":753,"attrs":1104,"content":1105},{"level":1057},[1106],{"text":1107,"type":741},"Frame and Shoot Drill",{"type":737,"content":1109},[1110,1112,1116],{"text":1111,"type":741},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1113,"type":741,"marks":1114},"will",[1115],{"type":1047},{"text":1117,"type":741}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":1066,"content":1119},[1120,1126,1132],{"type":1069,"content":1121},[1122],{"type":737,"content":1123},[1124],{"text":1125,"type":741},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1069,"content":1127},[1128],{"type":737,"content":1129},[1130],{"text":1131,"type":741},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1069,"content":1133},[1134],{"type":737,"content":1135},[1136],{"text":1137,"type":741},"Once you know what feels best, throw a punch from that position. ",{"type":737,"content":1139},[1140],{"text":1141,"type":741},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":753,"attrs":1143,"content":1144},{"level":1057},[1145],{"text":1146,"type":741},"The Line Drill",{"type":737,"content":1148},[1149],{"text":1150,"type":741},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":1066,"content":1152},[1153,1159,1165,1171],{"type":1069,"content":1154},[1155],{"type":737,"content":1156},[1157],{"text":1158,"type":741},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1069,"content":1160},[1161],{"type":737,"content":1162},[1163],{"text":1164,"type":741}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":1069,"content":1166},[1167],{"type":737,"content":1168},[1169],{"text":1170,"type":741},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1069,"content":1172},[1173],{"type":737,"content":1174},[1175],{"text":1176,"type":741},"Repeat step 1",{"type":737,"content":1178},[1179],{"text":1180,"type":741},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":1066,"content":1182},[1183,1189,1195,1201],{"type":1069,"content":1184},[1185],{"type":737,"content":1186},[1187],{"text":1188,"type":741},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1069,"content":1190},[1191],{"type":737,"content":1192},[1193],{"text":1194,"type":741},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":1069,"content":1196},[1197],{"type":737,"content":1198},[1199],{"text":1200,"type":741},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":1069,"content":1202},[1203],{"type":737,"content":1204},[1205],{"text":1206,"type":741},"Return to neutral and repeat the sequence",{"type":737,"content":1208},[1209],{"text":1210,"type":741},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":753,"attrs":1212,"content":1213},{"level":755},[1214],{"text":1215,"type":741},"Keep Your Head Moving",{"type":737,"content":1217},[1218,1220,1226],{"text":1219,"type":741},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1035,"type":741,"marks":1221},[1222],{"type":746,"attrs":1223},{"href":1224,"uuid":48,"anchor":48,"custom":1225,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1227,"type":741}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":753,"attrs":1229,"content":1230},{"level":755},[1231],{"text":1232,"type":741},"Train Like a Fighter",{"type":737,"content":1234},[1235,1237,1244],{"text":1236,"type":741},"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":1238,"type":741,"marks":1239},"FightCamp",[1240],{"type":746,"attrs":1241},{"href":1242,"uuid":48,"anchor":48,"custom":1243,"target":749,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1245,"type":741}," 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":737,"content":1247},[1248],{"text":1249,"type":741},"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":1251,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1256,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1257,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1252,"component":118,"meta_info":1253,"meta_title":7,"block_image":1254,"cover_image":1255,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1260,"title":1261,"plugin":43,"description":1262},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":1264,"alt":1265,"name":7,"focus":7,"title":1265,"filename":1266,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[974],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1277,"created_at":1278,"published_at":1279,"updated_at":1280,"id":1281,"uuid":1282,"content":1283,"slug":1559,"full_slug":1560,"sort_by_date":48,"position":1561,"tag_list":1562,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1563,"first_published_at":1564,"release_id":48,"lang":60,"path":978,"alternates":1565,"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":1284,"faqs":1285,"title":1298,"topic":1299,"author":716,"content":1314,"category":1540,"schedule":1548,"component":962,"meta_info":1549,"cover_image":1553,"description":1557,"contributors":1558},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1286,1290,1294],{"_uid":1287,"answer":1288,"question":1289,"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":1291,"answer":1292,"question":1293,"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":1295,"answer":1296,"question":1297,"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":1300,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1312,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1301,"component":39,"meta_info":1309,"block_image":1310,"cover_image":1311,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1302,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1307,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1308,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1303,"component":118,"meta_info":1304,"meta_title":7,"block_image":1305,"cover_image":1306,"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":734,"content":1315},[1316,1320,1325,1338,1353,1358,1378,1382,1387,1404,1408,1428,1432,1437,1452,1456,1461,1485,1490,1504,1508,1522,1526,1536],{"type":737,"content":1317},[1318],{"text":1319,"type":741},"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":753,"attrs":1321,"content":1322},{"level":755},[1323],{"text":1324,"type":741},"Floyd “Money” Mayweather Jr.",{"type":769,"attrs":1326},{"id":1327,"body":1328},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1329],{"url":1330,"_uid":1332,"image":1333,"component":779,"copyright_details":1337},{"id":7,"url":7,"linktype":1331,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1334,"alt":1335,"name":7,"focus":7,"title":1335,"filename":1336,"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":737,"content":1339},[1340,1342,1351],{"text":1341,"type":741},"Regarded as the best technical boxer of this age, ",{"text":1343,"type":741,"marks":1344},"Floyd Mayweather Jr.",[1345,1349],{"type":746,"attrs":1346},{"href":1347,"uuid":48,"anchor":48,"custom":1348,"target":749,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1350},"underline",{"text":1352,"type":741}," 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":753,"attrs":1354,"content":1355},{"level":1057},[1356],{"text":1357,"type":741},"The Philly Shell",{"type":1066,"content":1359},[1360,1366,1372],{"type":1069,"content":1361},[1362],{"type":737,"content":1363},[1364],{"text":1365,"type":741},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":1069,"content":1367},[1368],{"type":737,"content":1369},[1370],{"text":1371,"type":741},"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":1069,"content":1373},[1374],{"type":737,"content":1375},[1376],{"text":1377,"type":741},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":737,"content":1379},[1380],{"text":1381,"type":741},"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":753,"attrs":1383,"content":1384},{"level":755},[1385],{"text":1386,"type":741},"Pernell “Sweet Pea” Whitaker",{"type":769,"attrs":1388},{"id":1327,"body":1389},[1390],{"url":1391,"_uid":1392,"image":1393,"component":779,"copyright_details":1397},{"id":7,"url":7,"linktype":1331,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1394,"alt":1395,"name":7,"focus":7,"title":1395,"filename":1396,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1398],{"_uid":1399,"link":1400,"title":1402,"component":1403},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1401,"target":749,"linktype":13,"fieldtype":14,"cached_url":1401},"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":737,"content":1405},[1406],{"text":1407,"type":741},"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":1066,"content":1409},[1410,1416,1422],{"type":1069,"content":1411},[1412],{"type":737,"content":1413},[1414],{"text":1415,"type":741},"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":1069,"content":1417},[1418],{"type":737,"content":1419},[1420],{"text":1421,"type":741},"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":1069,"content":1423},[1424],{"type":737,"content":1425},[1426],{"text":1427,"type":741},"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":737,"content":1429},[1430],{"text":1431,"type":741},"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":753,"attrs":1433,"content":1434},{"level":755},[1435],{"text":1436,"type":741},"Muhammad Ali",{"type":769,"attrs":1438},{"id":1327,"body":1439},[1440],{"url":1441,"_uid":1442,"image":1443,"component":779,"copyright_details":1446},{"id":7,"url":7,"linktype":1331,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1444,"alt":1335,"name":7,"focus":7,"title":1335,"filename":1445,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1447],{"_uid":1448,"link":1449,"title":1451,"component":1403},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1450,"target":749,"linktype":13,"fieldtype":14,"cached_url":1450},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":737,"content":1453},[1454],{"text":1455,"type":741},"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":753,"attrs":1457,"content":1458},{"level":1057},[1459],{"text":1460,"type":741},"The Ali Shuffle",{"type":1066,"content":1462},[1463,1479],{"type":1069,"content":1464},[1465],{"type":737,"content":1466},[1467,1469,1477],{"text":1468,"type":741},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1470,"type":741,"marks":1471},"To do the Ali Shuffle",[1472,1476],{"type":746,"attrs":1473},{"href":1474,"uuid":48,"anchor":48,"custom":1475,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1350},{"text":1478,"type":741},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":1069,"content":1480},[1481],{"type":737,"content":1482},[1483],{"text":1484,"type":741},"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":753,"attrs":1486,"content":1487},{"level":1057},[1488],{"text":1489,"type":741},"The Rope a Dope",{"type":1066,"content":1491},[1492,1498],{"type":1069,"content":1493},[1494],{"type":737,"content":1495},[1496],{"text":1497,"type":741},"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":1069,"content":1499},[1500],{"type":737,"content":1501},[1502],{"text":1503,"type":741},"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":737,"content":1505},[1506],{"text":1507,"type":741},"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":737,"content":1509},[1510,1512,1520],{"text":1511,"type":741},"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":1513,"type":741,"marks":1514},"FightCamp Community",[1515,1519],{"type":746,"attrs":1516},{"href":1517,"uuid":48,"anchor":48,"custom":1518,"target":749,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1350},{"text":1521,"type":741},"!",{"type":753,"attrs":1523,"content":1524},{"level":755},[1525],{"text":1232,"type":741},{"type":737,"content":1527},[1528,1529,1535],{"text":1236,"type":741},{"text":1238,"type":741,"marks":1530},[1531,1534],{"type":746,"attrs":1532},{"href":1242,"uuid":48,"anchor":48,"custom":1533,"target":749,"linktype":13},{},{"type":1350},{"text":1245,"type":741},{"type":737,"content":1537},[1538],{"text":1539,"type":741},"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":1541,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1546,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1547,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1542,"component":118,"meta_info":1543,"meta_title":7,"block_image":1544,"cover_image":1545,"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":1550,"title":1551,"plugin":43,"description":1552},"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":1554,"alt":1555,"name":7,"focus":7,"title":1555,"filename":1556,"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,[974],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1567,"created_at":1568,"published_at":1569,"updated_at":1570,"id":1571,"uuid":1572,"content":1573,"slug":1827,"full_slug":1828,"sort_by_date":48,"position":1829,"tag_list":1830,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":1831,"first_published_at":1569,"release_id":48,"lang":60,"path":978,"alternates":1832,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1574,"faqs":1575,"title":1567,"topic":1596,"author":1611,"content":1612,"category":1809,"schedule":1258,"component":962,"meta_info":1817,"cover_image":1821,"description":1825,"contributors":1826},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1576,1580,1584,1588,1592],{"_uid":1577,"answer":1578,"question":1579,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1581,"answer":1582,"question":1583,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1585,"answer":1586,"question":1587,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1589,"answer":1590,"question":1591,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1593,"answer":1594,"question":1595,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1597,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1609,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1610,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1598,"component":39,"meta_info":1606,"block_image":1607,"cover_image":1608,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1599,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1604,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1605,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1600,"component":118,"meta_info":1601,"meta_title":7,"block_image":1602,"cover_image":1603,"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":734,"content":1613},[1614,1628,1632,1636,1640,1644,1648,1651,1656,1661,1675,1680,1684,1689,1693,1698,1712,1716,1720,1734,1748,1752,1756,1770,1775,1779,1792,1796,1806],{"type":737,"content":1615},[1616,1618,1626],{"text":1617,"type":741},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1619,"type":741,"marks":1620},"interval training",[1621,1625],{"type":746,"attrs":1622},{"href":1623,"uuid":48,"anchor":48,"custom":1624,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1350},{"text":1627,"type":741}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":737,"content":1629},[1630],{"text":1631,"type":741},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":753,"attrs":1633,"content":1634},{"level":755},[1635],{"text":1579,"type":741},{"type":737,"content":1637},[1638],{"text":1639,"type":741},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":737,"content":1641},[1642],{"text":1643,"type":741},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":753,"attrs":1645,"content":1646},{"level":755},[1647],{"text":1583,"type":741},{"type":737,"content":1649},[1650],{"text":1582,"type":741},{"type":753,"attrs":1652,"content":1653},{"level":755},[1654],{"text":1655,"type":741},"Unique Benefits of HIIT",{"type":753,"attrs":1657,"content":1658},{"level":1057},[1659],{"text":1660,"type":741},"Maximum Effectiveness in Less Time",{"type":737,"content":1662},[1663,1665,1673],{"text":1664,"type":741},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1666,"type":741,"marks":1667},"25-30% more calories",[1668,1672],{"type":746,"attrs":1669},{"href":1670,"uuid":48,"anchor":48,"custom":1671,"target":749,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1350},{"text":1674,"type":741}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":753,"attrs":1676,"content":1677},{"level":1057},[1678],{"text":1679,"type":741},"Tones Muscle",{"type":737,"content":1681},[1682],{"text":1683,"type":741},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":753,"attrs":1685,"content":1686},{"level":1057},[1687],{"text":1688,"type":741},"Adds Variety",{"type":737,"content":1690},[1691],{"text":1692,"type":741},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":753,"attrs":1694,"content":1695},{"level":1057},[1696],{"text":1697,"type":741},"Improves Cardiovascular Health",{"type":737,"content":1699},[1700,1702,1710],{"text":1701,"type":741},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1703,"type":741,"marks":1704},"greater improvements in blood pressure",[1705,1709],{"type":746,"attrs":1706},{"href":1707,"uuid":48,"anchor":48,"custom":1708,"target":749,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1350},{"text":1711,"type":741}," and blood sugar than moderate-intensity workouts. ",{"type":753,"attrs":1713,"content":1714},{"level":755},[1715],{"text":1591,"type":741},{"type":737,"content":1717},[1718],{"text":1719,"type":741},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":737,"content":1721},[1722,1724,1732],{"text":1723,"type":741},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1725,"type":741,"marks":1726},"roadwork",[1727,1731],{"type":746,"attrs":1728},{"href":1729,"uuid":48,"anchor":48,"custom":1730,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1350},{"text":1733,"type":741},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":737,"content":1735},[1736,1738,1746],{"text":1737,"type":741},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1739,"type":741,"marks":1740},"HIIT jump rope workout",[1741,1745],{"type":746,"attrs":1742},{"href":1743,"uuid":48,"anchor":48,"custom":1744,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1350},{"text":1747,"type":741}," for a full-body cardio blast in just minutes.",{"type":753,"attrs":1749,"content":1750},{"level":755},[1751],{"text":1595,"type":741},{"type":737,"content":1753},[1754],{"text":1755,"type":741},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":737,"content":1757},[1758,1760,1768],{"text":1759,"type":741},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1761,"type":741,"marks":1762},"10 minutes of HIIT boxing",[1763,1767],{"type":746,"attrs":1764},{"href":1765,"uuid":48,"anchor":48,"custom":1766,"target":749,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1350},{"text":1769,"type":741}," and feel the difference with just one workout.",{"type":753,"attrs":1771,"content":1772},{"level":755},[1773],{"text":1774,"type":741},"Hit With HIIT",{"type":737,"content":1776},[1777],{"text":1778,"type":741},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":737,"content":1780},[1781,1783,1791],{"text":1782,"type":741},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1784,"type":741,"marks":1785},"FightCamp’s extensive library of HIIT workouts",[1786,1790],{"type":746,"attrs":1787},{"href":1788,"uuid":48,"anchor":48,"custom":1789,"target":749,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1350},{"text":1521,"type":741},{"type":753,"attrs":1793,"content":1794},{"level":755},[1795],{"text":1232,"type":741},{"type":737,"content":1797},[1798,1799,1805],{"text":1236,"type":741},{"text":1238,"type":741,"marks":1800},[1801,1804],{"type":746,"attrs":1802},{"href":1242,"uuid":48,"anchor":48,"custom":1803,"target":749,"linktype":13},{},{"type":1350},{"text":1245,"type":741},{"type":737,"content":1807},[1808],{"text":1539,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1810,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1815,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1816,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1811,"component":118,"meta_info":1812,"meta_title":7,"block_image":1813,"cover_image":1814,"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":1818,"title":1819,"plugin":43,"description":1820},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1822,"alt":1823,"name":7,"focus":7,"title":1823,"filename":1824,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[974],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1834,"created_at":1835,"published_at":1836,"updated_at":1837,"id":1838,"uuid":1839,"content":1840,"slug":2001,"full_slug":2002,"sort_by_date":48,"position":2003,"tag_list":2004,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2005,"first_published_at":1836,"release_id":48,"lang":60,"path":978,"alternates":2006,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1841,"faqs":1842,"title":1834,"topic":1859,"author":716,"content":1874,"category":1982,"schedule":1990,"component":962,"meta_info":1991,"cover_image":1995,"description":1999,"contributors":2000},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1843,1847,1851,1855],{"_uid":1844,"answer":1845,"question":1846,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1848,"answer":1849,"question":1850,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1852,"answer":1853,"question":1854,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1856,"answer":1857,"question":1858,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1860,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1872,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1873,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1861,"component":39,"meta_info":1869,"block_image":1870,"cover_image":1871,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1862,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1867,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1868,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1863,"component":118,"meta_info":1864,"meta_title":7,"block_image":1865,"cover_image":1866,"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},[],[],{"type":734,"content":1875},[1876,1880,1885,1904,1909,1913,1918,1921,1926,1938,1943,1956,1961,1965,1969,1979],{"type":737,"content":1877},[1878],{"text":1879,"type":741},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":753,"attrs":1881,"content":1882},{"level":755},[1883],{"text":1884,"type":741},"Practice, Practice, Practice",{"type":737,"content":1886},[1887,1889,1893,1895,1902],{"text":1888,"type":741},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1890,"type":741,"marks":1891},"always",[1892],{"type":1047},{"text":1894,"type":741}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1896,"type":741,"marks":1897},"mirror",[1898],{"type":746,"attrs":1899},{"href":1900,"uuid":48,"anchor":48,"custom":1901,"target":749,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1903,"type":741}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":753,"attrs":1905,"content":1906},{"level":1057},[1907],{"text":1908,"type":741},"Shoulder Touch Drill",{"type":737,"content":1910},[1911],{"text":1912,"type":741},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":753,"attrs":1914,"content":1915},{"level":1057},[1916],{"text":1917,"type":741},"Cobra Bag",{"type":737,"content":1919},[1920],{"text":1849,"type":741},{"type":753,"attrs":1922,"content":1923},{"level":1057},[1924],{"text":1925,"type":741},"Sparring",{"type":737,"content":1927},[1928,1930,1936],{"text":1929,"type":741},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1925,"type":741,"marks":1931},[1932],{"type":746,"attrs":1933},{"href":1934,"uuid":48,"anchor":48,"custom":1935,"target":749,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1937,"type":741}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":753,"attrs":1939,"content":1940},{"level":1057},[1941],{"text":1942,"type":741},"“Free flow” mitt work",{"type":737,"content":1944},[1945,1947,1954],{"text":1946,"type":741},"Free flow ",{"text":1948,"type":741,"marks":1949},"mitt work",[1950],{"type":746,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"custom":1953,"target":749,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1955,"type":741}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":753,"attrs":1957,"content":1958},{"level":1057},[1959],{"text":1960,"type":741},"Think Fast",{"type":737,"content":1962},[1963],{"text":1964,"type":741},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":753,"attrs":1966,"content":1967},{"level":755},[1968],{"text":1232,"type":741},{"type":737,"content":1970},[1971,1972,1977],{"text":1236,"type":741},{"text":1238,"type":741,"marks":1973},[1974],{"type":746,"attrs":1975},{"href":1242,"uuid":48,"anchor":48,"custom":1976,"target":749,"linktype":13},{},{"text":1978,"type":741}," 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":737,"content":1980},[1981],{"text":1539,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1983,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1988,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1989,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1984,"component":118,"meta_info":1985,"meta_title":7,"block_image":1986,"cover_image":1987,"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},[],[],"2023-01-24 00:00",{"_uid":1992,"title":1993,"plugin":43,"description":1994},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1996,"alt":1997,"name":7,"focus":7,"title":1997,"filename":1998,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[974],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2008,"created_at":2009,"published_at":2010,"updated_at":2011,"id":2012,"uuid":2013,"content":2014,"slug":2381,"full_slug":2382,"sort_by_date":48,"position":2383,"tag_list":2384,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2385,"first_published_at":2386,"release_id":48,"lang":60,"path":978,"alternates":2387,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2015,"faqs":2016,"title":2008,"topic":2045,"author":2060,"content":2061,"category":2362,"schedule":2370,"component":962,"meta_info":2371,"cover_image":2375,"description":2379,"contributors":2380},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2017,2021,2025,2029,2033,2037,2041],{"_uid":2018,"answer":2019,"question":2020,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2022,"answer":2023,"question":2024,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2026,"answer":2027,"question":2028,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2030,"answer":2031,"question":2032,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2034,"answer":2035,"question":2036,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2038,"answer":2039,"question":2040,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2042,"answer":2043,"question":2044,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2046,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2058,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2059,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2047,"component":39,"meta_info":2055,"block_image":2056,"cover_image":2057,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2048,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2053,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2054,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2049,"component":118,"meta_info":2050,"meta_title":7,"block_image":2051,"cover_image":2052,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":734,"content":2062},[2063,2068,2072,2076,2080,2101,2105,2109,2113,2118,2122,2166,2171,2175,2189,2193,2215,2220,2224,2292,2297,2301,2321,2326,2340,2344,2349,2359],{"type":753,"attrs":2064,"content":2065},{"level":755},[2066],{"text":2067,"type":741},"Boxing Terminology",{"type":737,"content":2069},[2070],{"text":2071,"type":741},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":753,"attrs":2073,"content":2074},{"level":755},[2075],{"text":2020,"type":741},{"type":737,"content":2077},[2078],{"text":2079,"type":741},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":1066,"content":2081},[2082,2088],{"type":1069,"content":2083},[2084],{"type":737,"content":2085},[2086],{"text":2087,"type":741},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":1069,"content":2089},[2090],{"type":737,"content":2091},[2092,2094,2099],{"text":2093,"type":741},"Southpaw Stance",{"text":2095,"type":741,"marks":2096}," ",[2097],{"type":2098},"bold",{"text":2100,"type":741},"– Standing with your right foot farther out in front than your left foot",{"type":753,"attrs":2102,"content":2103},{"level":755},[2104],{"text":2024,"type":741},{"type":737,"content":2106},[2107],{"text":2108,"type":741},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":737,"content":2110},[2111],{"text":2112,"type":741},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":753,"attrs":2114,"content":2115},{"level":1057},[2116],{"text":2117,"type":741},"Boxing Punches",{"type":737,"content":2119},[2120],{"text":2121,"type":741},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":1066,"content":2123},[2124,2130,2136,2142,2148,2154,2160],{"type":1069,"content":2125},[2126],{"type":737,"content":2127},[2128],{"text":2129,"type":741},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":1069,"content":2131},[2132],{"type":737,"content":2133},[2134],{"text":2135,"type":741},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":1069,"content":2137},[2138],{"type":737,"content":2139},[2140],{"text":2141,"type":741},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":1069,"content":2143},[2144],{"type":737,"content":2145},[2146],{"text":2147,"type":741},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":1069,"content":2149},[2150],{"type":737,"content":2151},[2152],{"text":2153,"type":741},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":1069,"content":2155},[2156],{"type":737,"content":2157},[2158],{"text":2159,"type":741},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":1069,"content":2161},[2162],{"type":737,"content":2163},[2164],{"text":2165,"type":741},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":753,"attrs":2167,"content":2168},{"level":1057},[2169],{"text":2170,"type":741},"Boxing Movements",{"type":737,"content":2172},[2173],{"text":2174,"type":741},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":1066,"content":2176},[2177,2183],{"type":1069,"content":2178},[2179],{"type":737,"content":2180},[2181],{"text":2182,"type":741},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":1069,"content":2184},[2185],{"type":737,"content":2186},[2187],{"text":2188,"type":741},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":737,"content":2190},[2191],{"text":2192,"type":741},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":1066,"content":2194},[2195,2209],{"type":1069,"content":2196},[2197],{"type":737,"content":2198},[2199,2207],{"text":2200,"type":741,"marks":2201},"Shoulder Roll",[2202,2206],{"type":746,"attrs":2203},{"href":2204,"uuid":48,"anchor":48,"custom":2205,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1350},{"text":2208,"type":741}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":1069,"content":2210},[2211],{"type":737,"content":2212},[2213],{"text":2214,"type":741},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":753,"attrs":2216,"content":2217},{"level":1057},[2218],{"text":2219,"type":741},"Boxing Training",{"type":737,"content":2221},[2222],{"text":2223,"type":741},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2225,"attrs":2226,"content":2229},"ordered_list",{"order":2227},{"order":2228},1,[2230,2236,2242,2256,2269],{"type":1069,"content":2231},[2232],{"type":737,"content":2233},[2234],{"text":2235,"type":741},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":1069,"content":2237},[2238],{"type":737,"content":2239},[2240],{"text":2241,"type":741},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":1069,"content":2243},[2244],{"type":737,"content":2245},[2246,2254],{"text":2247,"type":741,"marks":2248},"Mittwork",[2249,2253],{"type":746,"attrs":2250},{"href":2251,"uuid":48,"anchor":48,"custom":2252,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1350},{"text":2255,"type":741}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":1069,"content":2257},[2258],{"type":737,"content":2259},[2260,2267],{"text":1925,"type":741,"marks":2261},[2262,2266],{"type":746,"attrs":2263},{"href":2264,"uuid":48,"anchor":48,"custom":2265,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1350},{"text":2268,"type":741}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":1069,"content":2270},[2271],{"type":737,"content":2272},[2273,2281,2283,2290],{"text":2274,"type":741,"marks":2275},"Roadwork",[2276,2280],{"type":746,"attrs":2277},{"href":2278,"uuid":48,"anchor":48,"custom":2279,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1350},{"text":2282,"type":741}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2284,"type":741,"marks":2285},"roadwork drills",[2286,2289],{"type":746,"attrs":2287},{"href":2278,"uuid":48,"anchor":48,"custom":2288,"target":749,"linktype":13},{},{"type":1350},{"text":2291,"type":741}," to add to your boxer training.",{"type":753,"attrs":2293,"content":2294},{"level":1057},[2295],{"text":2296,"type":741},"Heavy Bag Training",{"type":737,"content":2298},[2299],{"text":2300,"type":741},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":1066,"content":2302},[2303,2309,2315],{"type":1069,"content":2304},[2305],{"type":737,"content":2306},[2307],{"text":2308,"type":741},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":1069,"content":2310},[2311],{"type":737,"content":2312},[2313],{"text":2314,"type":741},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":1069,"content":2316},[2317],{"type":737,"content":2318},[2319],{"text":2320,"type":741},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":753,"attrs":2322,"content":2323},{"level":1057},[2324],{"text":2325,"type":741},"Recovery",{"type":737,"content":2327},[2328,2330,2338],{"text":2329,"type":741},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2331,"type":741,"marks":2332},"interview with FightCamp Trainer Coach PJ",[2333,2337],{"type":746,"attrs":2334},{"href":2335,"uuid":48,"anchor":48,"custom":2336,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1350},{"text":2339,"type":741},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":737,"content":2341},[2342],{"text":2343,"type":741},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":753,"attrs":2345,"content":2346},{"level":755},[2347],{"text":2348,"type":741},"Talk and Train Like a Fighter",{"type":737,"content":2350},[2351,2352,2358],{"text":1236,"type":741},{"text":1238,"type":741,"marks":2353},[2354,2357],{"type":746,"attrs":2355},{"href":1242,"uuid":48,"anchor":48,"custom":2356,"target":749,"linktype":13},{},{"type":1350},{"text":1978,"type":741},{"type":737,"content":2360},[2361],{"text":1539,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2363,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2368,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2369,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2364,"component":118,"meta_info":2365,"meta_title":7,"block_image":2366,"cover_image":2367,"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},[],[],"2023-01-22 00:00",{"_uid":2372,"title":2373,"plugin":43,"description":2374},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2376,"alt":2377,"name":7,"focus":7,"title":2377,"filename":2378,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[974],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2389,"created_at":2390,"published_at":2391,"updated_at":2392,"id":2393,"uuid":2394,"content":2395,"slug":2554,"full_slug":2555,"sort_by_date":48,"position":2556,"tag_list":2557,"is_startpage":9,"parent_id":975,"meta_data":48,"group_id":2558,"first_published_at":2559,"release_id":48,"lang":60,"path":978,"alternates":2560,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2396,"faqs":2397,"title":2389,"topic":2414,"author":716,"content":2429,"category":2536,"schedule":2544,"component":962,"meta_info":2545,"cover_image":2549,"description":2552,"contributors":2553},"af46e437-bfbd-4a28-91a2-df5259454628",[2398,2402,2406,2410],{"_uid":2399,"answer":2400,"question":2401,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2403,"answer":2404,"question":2405,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2407,"answer":2408,"question":2409,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2411,"answer":2412,"question":2413,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2415,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2427,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2428,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2416,"component":39,"meta_info":2424,"block_image":2425,"cover_image":2426,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2417,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2422,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2418,"component":118,"meta_info":2419,"meta_title":7,"block_image":2420,"cover_image":2421,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":734,"content":2430},[2431,2444,2449,2453,2458,2462,2476,2481,2494,2499,2503,2516,2520,2524,2533],{"type":737,"content":2432},[2433,2435,2442],{"text":2434,"type":741},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2436,"type":741,"marks":2437},"Strength training",[2438],{"type":746,"attrs":2439},{"href":2440,"uuid":48,"anchor":48,"custom":2441,"target":749,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2443,"type":741}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":753,"attrs":2445,"content":2446},{"level":755},[2447],{"text":2448,"type":741},"Why do Boxers Train Their Neck?",{"type":737,"content":2450},[2451],{"text":2452,"type":741},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":753,"attrs":2454,"content":2455},{"level":755},[2456],{"text":2457,"type":741},"How do Boxers Strength Train Their Neck?",{"type":737,"content":2459},[2460],{"text":2461,"type":741},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":1066,"content":2463},[2464,2470],{"type":1069,"content":2465},[2466],{"type":737,"content":2467},[2468],{"text":2469,"type":741},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":1069,"content":2471},[2472],{"type":737,"content":2473},[2474],{"text":2475,"type":741},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":753,"attrs":2477,"content":2478},{"level":755},[2479],{"text":2480,"type":741},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":737,"content":2482},[2483,2485,2492],{"text":2484,"type":741},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2486,"type":741,"marks":2487},"injury",[2488],{"type":746,"attrs":2489},{"href":2490,"uuid":48,"anchor":48,"custom":2491,"target":749,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2493,"type":741}," occurring.",{"type":753,"attrs":2495,"content":2496},{"level":755},[2497],{"text":2498,"type":741},"How Often Should Boxers Train Their Neck?",{"type":737,"content":2500},[2501],{"text":2502,"type":741},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":769,"attrs":2504},{"id":2505,"body":2506},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2507],{"_uid":2508,"text":2509,"image":2510,"author":2514,"component":2515},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2511,"alt":2512,"name":7,"focus":7,"title":2512,"filename":2513,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":737,"content":2517},[2518],{"text":2519,"type":741},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":753,"attrs":2521,"content":2522},{"level":755},[2523],{"text":1232,"type":741},{"type":737,"content":2525},[2526,2527,2532],{"text":1236,"type":741},{"text":1238,"type":741,"marks":2528},[2529],{"type":746,"attrs":2530},{"href":1242,"uuid":48,"anchor":48,"custom":2531,"target":749,"linktype":13},{},{"text":1978,"type":741},{"type":737,"content":2534},[2535],{"text":1249,"type":741},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2537,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2542,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2543,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2538,"component":118,"meta_info":2539,"meta_title":7,"block_image":2540,"cover_image":2541,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2546,"title":2547,"plugin":43,"description":2548},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2550,"alt":2512,"name":7,"focus":7,"title":2512,"filename":2551,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[974],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":962,"created_at":2562,"published_at":2563,"updated_at":2564,"id":2565,"uuid":2566,"content":2567,"slug":962,"full_slug":2588,"sort_by_date":48,"position":446,"tag_list":2589,"is_startpage":9,"parent_id":2590,"meta_data":48,"group_id":2591,"first_published_at":2592,"release_id":48,"lang":60,"path":7,"alternates":2593,"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":2568,"component":2569,"meta_info":2570,"custom_content_list":2572},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2571,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2573,2578,2583],{"_uid":2574,"label":2575,"value":2576,"dev_id":2577,"component":741},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2579,"label":2580,"value":2581,"dev_id":2582,"component":741},"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":2584,"label":2585,"value":2586,"dev_id":2587,"component":741},"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",[],1785892834404]