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Professional heavyweight boxers need to do a lot of weight training to maintain their muscle mass, as well as incorporate conditioning exercises to stay balanced and agile.","What is a heavyweight boxer?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"8892181b-3707-4616-885e-4a0fdefeadb7","While weight training is an integral part of heavyweight boxing training, it is only one aspect. Heavyweights have more body mass than other weight classes. While this certainly helps to throw a powerful punch, it also creates challenges for maintaining endurance and flexibility. Heavyweight boxers need to work harder to maintain their stamina, balance, and agility. Here are the most important focal points at the core of heavyweight boxing conditioning: Cardio, Agility Drills, Weightlifting, Stretching (Dynamic and Static)","How do heavyweight boxers train?",{"_uid":676,"answer":677,"question":678,"component":670},"251a49de-6c01-4775-b96c-ac50ae72ee37","If you want to train like a heavyweight, be prepared for a serious workout before you even start heavyweight boxing drills on the bag. The best way to get an idea of how heavyweight boxers train is to try some common conditioning exercises that include dynamic and static stretching, weight training, cardio, and agility drills.","What is a heavyweight boxer workout?",{"_uid":680,"answer":681,"question":682,"component":670},"cd71459e-f9db-4938-abc2-091b381a1e68","Heavyweight boxers incorporate dynamic stretching into their warmup routines. Dynamic stretching is movement-based. It is designed to increase oxygen flow and loosen up the joints and muscles in preparation for training. Heavyweights need to be limber before they start any intense workout.","What kind of warmup do heavyweight boxers do?",{"_uid":684,"answer":685,"question":686,"component":670},"6e690f0e-76d5-4e34-9bb6-a36667fb1af2","Yes! Heavyweight boxers incorporate cardio into their exercise and training. Cardio can include exercises like swimming or cycling, but running is the most popular because of its convenience. Proper running form is important for all athletes, but especially heavyweight boxers. Having increased height and weight can lead to an asymmetrical running technique over long distances. Shorter, more intense bursts of movement can help heavyweights avoid losing form while reaching an optimal heart rate.","Do heavyweight boxers do cardio?",{"_uid":688,"answer":689,"question":690,"component":670},"2336d940-53f6-4b3e-9a09-7a7559f572f0","Yes, agility is necessary for heavyweight boxers (and all boxers) to achieve proper footwork. The ability to stay balanced and agile can make or break a fight and can help avoid injury. Exercises include jump rope, shadowboxing, and agility ladder drills.","Is agility important for heavyweight boxers?",{"_uid":692,"answer":693,"question":694,"component":670},"d18d1922-2bba-4ed0-a14a-6dd7be93194c","Absolutely! Lifting weights is important for increasing full-body strength. Heavyweight boxers will often focus on different core muscle groups (i.e. arms, legs) on different workout days to allow for more recovery time.","Do heavyweight boxers lift weights?",{"_uid":696,"answer":697,"question":698,"component":670},"c398f227-d20d-459a-ac25-b411151ff993","Heavyweight boxing workouts keep fighters performing at their best for multiple rounds in the ring. While weightlifting is a core part of training, it is equally important to incorporate conditioning exercises. A combination of endurance training, agility, and flexibility is necessary to use all that raw power to its full potential.","What is a heavyweight boxing workout?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":700,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":733,"full_slug":734,"sort_by_date":48,"position":635,"tag_list":735,"is_startpage":9,"parent_id":736,"meta_data":48,"group_id":737,"first_published_at":738,"release_id":48,"lang":60,"path":48,"alternates":739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":728,"social_link_youtube":729,"social_link_facebook":730,"social_link_linkedin":7,"social_link_instagram":731,"social_link_pinterest":732},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":725,"alt":715,"name":7,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":741,"content":742},"doc",[743,749,753,760,764,768,810,815,836,841,845,851,871,876,914,919,950,954,958,963,977,981,997,1001,1006,1044,1049,1075,1079,1083,1088,1126,1131,1163,1168,1202,1207,1232,1237,1241,1246,1295,1300,1324,1329,1354,1357,1362],{"type":744,"content":745},"paragraph",[746],{"text":747,"type":748},"No matter what weight class you might fall into, anyone can benefit from following a heavyweight boxer workout.","text",{"type":744,"content":750},[751],{"text":752,"type":748},"Heavyweights weigh in at 200 lbs. and up. Professional heavyweight boxers need to do a lot of weight training to maintain their muscle mass, as well as incorporate conditioning exercises to stay balanced and agile.",{"type":754,"attrs":755,"content":757},"heading",{"level":756},2,[758],{"text":759,"type":748},"How Do Heavyweight Boxers Train?",{"type":744,"content":761},[762],{"text":763,"type":748},"While weight training is an integral part of heavyweight boxing training, it is only one aspect. Heavyweights have more body mass than other weight classes. While this certainly helps to throw a powerful punch, it also creates challenges for maintaining endurance and flexibility. Heavyweight boxers need to work harder to maintain their stamina, balance, and agility.",{"type":744,"content":765},[766],{"text":767,"type":748},"Here are the most important focal points at the core of heavyweight boxing conditioning:",{"type":769,"content":770},"bullet_list",[771,778,784,790],{"type":772,"content":773},"list_item",[774],{"type":744,"content":775},[776],{"text":777,"type":748},"Cardio",{"type":772,"content":779},[780],{"type":744,"content":781},[782],{"text":783,"type":748},"Agility Drills",{"type":772,"content":785},[786],{"type":744,"content":787},[788],{"text":789,"type":748},"Weightlifting",{"type":772,"content":791},[792],{"type":744,"content":793},[794,796,802],{"text":795,"type":748},"Stretching ",{"text":797,"type":748,"marks":798}," ",[799],{"type":800,"attrs":801},"styled",{"class":7},{"text":803,"type":748,"marks":804},"(Dynamic and Static)",[805],{"type":806,"attrs":807},"link",{"href":808,"uuid":48,"anchor":48,"target":809,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-dynamic-and-static-at-home-boxing-stretches","_blank",{"type":754,"attrs":811,"content":812},{"level":756},[813],{"text":814,"type":748},"What Is a Heavyweight Boxer Workout?",{"type":744,"content":816},[817,819,823,829,834],{"text":818,"type":748},"If you want to train like a heavyweight, be prepared for a serious workout before you even start ",{"text":797,"type":748,"marks":820},[821],{"type":800,"attrs":822},{"class":7},{"text":824,"type":748,"marks":825},"heavyweight boxing drills",[826],{"type":806,"attrs":827},{"href":828,"uuid":48,"anchor":48,"target":809,"linktype":48},"https://www.youtube.com/watch?v=nRpL3SS8zrE",{"text":830,"type":748,"marks":831},"  ",[832],{"type":800,"attrs":833},{"class":7},{"text":835,"type":748},"on the bag. The best way to get an idea of how heavyweight boxers train is to try some common conditioning exercises that include dynamic and static stretching, weight training, cardio, and agility drills.",{"type":754,"attrs":837,"content":838},{"level":756},[839],{"text":840,"type":748},"Warmup (Dynamic Stretching)",{"type":744,"content":842},[843],{"text":844,"type":748},"Dynamic stretching is movement-based. It is designed to increase oxygen flow and loosen up the joints and muscles in preparation for training. Heavyweights need to be limber before they start any intense workout.",{"type":754,"attrs":846,"content":848},{"level":847},3,[849],{"text":850,"type":748},"High Knees",{"type":769,"content":852},[853,859,865],{"type":772,"content":854},[855],{"type":744,"content":856},[857],{"text":858,"type":748},"Begin jogging in place",{"type":772,"content":860},[861],{"type":744,"content":862},[863],{"text":864,"type":748},"Bring your knees up as close to your chest as you can",{"type":772,"content":866},[867],{"type":744,"content":868},[869],{"text":870,"type":748},"Continue for 60 seconds",{"type":754,"attrs":872,"content":873},{"level":847},[874],{"text":875,"type":748},"Hip Circles",{"type":769,"content":877},[878,884,890,896,902,908],{"type":772,"content":879},[880],{"type":744,"content":881},[882],{"text":883,"type":748},"Stand with your feet in line with your shoulders",{"type":772,"content":885},[886],{"type":744,"content":887},[888],{"text":889,"type":748},"Lift one knee up towards your chest",{"type":772,"content":891},[892],{"type":744,"content":893},[894],{"text":895,"type":748},"Rotate your leg at your hip out in a clockwise direction",{"type":772,"content":897},[898],{"type":744,"content":899},[900],{"text":901,"type":748},"Lower your leg and repeat with the opposite leg",{"type":772,"content":903},[904],{"type":744,"content":905},[906],{"text":907,"type":748},"Complete 10 repetitions with each leg",{"type":772,"content":909},[910],{"type":744,"content":911},[912],{"text":913,"type":748},"Repeat in a counterclockwise direction for 10 more repetitions with each leg",{"type":754,"attrs":915,"content":916},{"level":847},[917],{"text":918,"type":748},"Arm Circles",{"type":769,"content":920},[921,926,932,938,944],{"type":772,"content":922},[923],{"type":744,"content":924},[925],{"text":883,"type":748},{"type":772,"content":927},[928],{"type":744,"content":929},[930],{"text":931,"type":748},"Keep your elbows straight but not locked",{"type":772,"content":933},[934],{"type":744,"content":935},[936],{"text":937,"type":748},"Rotate at your shoulders to bring your arms up over your head, then back down behind you",{"type":772,"content":939},[940],{"type":744,"content":941},[942],{"text":943,"type":748},"Repeat for 60 seconds as you gradually extend your arms further for a better stretch",{"type":772,"content":945},[946],{"type":744,"content":947},[948],{"text":949,"type":748},"Switch the direction of your rotation for another 60 seconds",{"type":754,"attrs":951,"content":952},{"level":756},[953],{"text":777,"type":748},{"type":744,"content":955},[956],{"text":957,"type":748},"Cardio can include exercises like swimming or cycling, but running is the most popular because of its convenience. Proper running form is important for all athletes, but especially heavyweight boxers. Having increased height and weight can lead to an asymmetrical running technique over long distances. Shorter, more intense bursts of movement can help heavyweights avoid losing form while reaching an optimal heart rate.",{"type":754,"attrs":959,"content":960},{"level":847},[961],{"text":962,"type":748},"Running Drill",{"type":769,"content":964},[965,971],{"type":772,"content":966},[967],{"type":744,"content":968},[969],{"text":970,"type":748},"One (1) mile jog at a moderate pace, focusing on form",{"type":772,"content":972},[973],{"type":744,"content":974},[975],{"text":976,"type":748},"Four (4) 200-meter sprints with 60 seconds of rest between",{"type":754,"attrs":978,"content":979},{"level":756},[980],{"text":783,"type":748},{"type":744,"content":982},[983,985,989,995],{"text":984,"type":748},"Agility is necessary to achieve proper footwork, which is critical for heavyweight boxers. The ability to stay balanced and agile can make or break a fight and can help avoid injury. Exercises include jump rope, shadowboxing, and ",{"text":797,"type":748,"marks":986},[987],{"type":800,"attrs":988},{"class":7},{"text":990,"type":748,"marks":991},"agility ladder drills",[992],{"type":806,"attrs":993},{"href":994,"uuid":48,"anchor":48,"target":809,"linktype":48},"https://www.youtube.com/watch?v=ocBuyKOtLnQ",{"text":996,"type":748},".",{"type":744,"content":998},[999],{"text":1000,"type":748},"If you don’t have an agility ladder, you can use tape, rope, or string to layout a ladder shape on the floor. If you’re outside on the pavement, you can even draw a ladder in chalk. A standard agility ladder is around 15 feet long, 20 inches wide, with around 15 inches between each rung.",{"type":754,"attrs":1002,"content":1003},{"level":847},[1004],{"text":1005,"type":748},"Agility Ladder Crossovers",{"type":769,"content":1007},[1008,1014,1020,1026,1032,1038],{"type":772,"content":1009},[1010],{"type":744,"content":1011},[1012],{"text":1013,"type":748},"Stand to the right side of the first square",{"type":772,"content":1015},[1016],{"type":744,"content":1017},[1018],{"text":1019,"type":748},"Cross your right foot over your left into the square",{"type":772,"content":1021},[1022],{"type":744,"content":1023},[1024],{"text":1025,"type":748},"Bring your left foot behind and step to the other side of the ladder",{"type":772,"content":1027},[1028],{"type":744,"content":1029},[1030],{"text":1031,"type":748},"Take your right foot out to stand fully on the left side of the ladder",{"type":772,"content":1033},[1034],{"type":744,"content":1035},[1036],{"text":1037,"type":748},"Start crossing your left foot over your right, this time to step into the second square",{"type":772,"content":1039},[1040],{"type":744,"content":1041},[1042],{"text":1043,"type":748},"Repeat down the ladder",{"type":754,"attrs":1045,"content":1046},{"level":847},[1047],{"text":1048,"type":748},"Agility Ladder Ins and Outs",{"type":769,"content":1050},[1051,1057,1063,1069],{"type":772,"content":1052},[1053],{"type":744,"content":1054},[1055],{"text":1056,"type":748},"Stand at one end of the ladder, facing lengthwise",{"type":772,"content":1058},[1059],{"type":744,"content":1060},[1061],{"text":1062,"type":748},"Step into the first square with your right foot, then your left",{"type":772,"content":1064},[1065],{"type":744,"content":1066},[1067],{"text":1068,"type":748},"Step your right foot out of the square to the right side, followed by your left foot to the left side",{"type":772,"content":1070},[1071],{"type":744,"content":1072},[1073],{"text":1074,"type":748},"Repeat with the remaining squares as you continue down the ladder",{"type":754,"attrs":1076,"content":1077},{"level":756},[1078],{"text":789,"type":748},{"type":744,"content":1080},[1081],{"text":1082,"type":748},"Lifting weights is important for increasing full-body strength. Heavyweight boxers will often focus on different core muscle groups (i.e. arms, legs) on different workout days to allow for more recovery time. This is an example of what arm and shoulder day might look like.",{"type":754,"attrs":1084,"content":1085},{"level":847},[1086],{"text":1087,"type":748},"Bicep Curls",{"type":769,"content":1089},[1090,1096,1102,1108,1114,1120],{"type":772,"content":1091},[1092],{"type":744,"content":1093},[1094],{"text":1095,"type":748},"Stand with a weight in each hand, palms outwards, arms at your sides",{"type":772,"content":1097},[1098],{"type":744,"content":1099},[1100],{"text":1101,"type":748},"Bending at the elbow, bring one weight up towards your shoulder",{"type":772,"content":1103},[1104],{"type":744,"content":1105},[1106],{"text":1107,"type":748},"Lower the weight and repeat with the opposite arm",{"type":772,"content":1109},[1110],{"type":744,"content":1111},[1112],{"text":1113,"type":748},"Continue alternating for 10 reps each side",{"type":772,"content":1115},[1116],{"type":744,"content":1117},[1118],{"text":1119,"type":748},"Rest for 60 seconds",{"type":772,"content":1121},[1122],{"type":744,"content":1123},[1124],{"text":1125,"type":748},"Repeat for two more sets of 10 reps",{"type":754,"attrs":1127,"content":1128},{"level":847},[1129],{"text":1130,"type":748},"Overhead Tricep Extension",{"type":769,"content":1132},[1133,1139,1145,1151,1157],{"type":772,"content":1134},[1135],{"type":744,"content":1136},[1137],{"text":1138,"type":748},"Stand holding a weight with both hands behind your head",{"type":772,"content":1140},[1141],{"type":744,"content":1142},[1143],{"text":1144,"type":748},"Start with your elbows bent at 90 degrees",{"type":772,"content":1146},[1147],{"type":744,"content":1148},[1149],{"text":1150,"type":748},"Straighten your elbows, extending your arms upwards",{"type":772,"content":1152},[1153],{"type":744,"content":1154},[1155],{"text":1156,"type":748},"Lower the weight back behind you",{"type":772,"content":1158},[1159],{"type":744,"content":1160},[1161],{"text":1162,"type":748},"Repeat for 3 sets of 10 repetitions",{"type":754,"attrs":1164,"content":1165},{"level":847},[1166],{"text":1167,"type":748},"Hammer Curls",{"type":769,"content":1169},[1170,1176,1181,1186,1191,1196],{"type":772,"content":1171},[1172],{"type":744,"content":1173},[1174],{"text":1175,"type":748},"Stand with a weight in each hand, palms facing inwards, arms at your sides",{"type":772,"content":1177},[1178],{"type":744,"content":1179},[1180],{"text":1101,"type":748},{"type":772,"content":1182},[1183],{"type":744,"content":1184},[1185],{"text":1107,"type":748},{"type":772,"content":1187},[1188],{"type":744,"content":1189},[1190],{"text":1113,"type":748},{"type":772,"content":1192},[1193],{"type":744,"content":1194},[1195],{"text":1119,"type":748},{"type":772,"content":1197},[1198],{"type":744,"content":1199},[1200],{"text":1201,"type":748},"Repeat two more sets of 10 reps",{"type":754,"attrs":1203,"content":1204},{"level":847},[1205],{"text":1206,"type":748},"Side Lateral Raises",{"type":769,"content":1208},[1209,1215,1221,1226],{"type":772,"content":1210},[1211],{"type":744,"content":1212},[1213],{"text":1214,"type":748},"Stand with a weight in each hand, knuckles facing away from you, arms at your sides",{"type":772,"content":1216},[1217],{"type":744,"content":1218},[1219],{"text":1220,"type":748},"Lift from the shoulder, bringing the weight up until your arm is perpendicular to your body",{"type":772,"content":1222},[1223],{"type":744,"content":1224},[1225],{"text":1107,"type":748},{"type":772,"content":1227},[1228],{"type":744,"content":1229},[1230],{"text":1231,"type":748},"Alternate for 3 sets of 10 reps on each side",{"type":754,"attrs":1233,"content":1234},{"level":756},[1235],{"text":1236,"type":748},"Cool Down (Static Stretching)",{"type":744,"content":1238},[1239],{"text":1240,"type":748},"The best time to stretch the muscles is when they are sufficiently warmed up. This also helps the body cool down after an intense workout.",{"type":754,"attrs":1242,"content":1243},{"level":847},[1244],{"text":1245,"type":748},"Lunges with Torso Twist",{"type":769,"content":1247},[1248,1253,1259,1265,1271,1277,1283,1289],{"type":772,"content":1249},[1250],{"type":744,"content":1251},[1252],{"text":883,"type":748},{"type":772,"content":1254},[1255],{"type":744,"content":1256},[1257],{"text":1258,"type":748},"Take one long step forward with your right leg, bending your rear knee towards the ground",{"type":772,"content":1260},[1261],{"type":744,"content":1262},[1263],{"text":1264,"type":748},"Sink into your stance as low as you can without letting your left knee touch the ground",{"type":772,"content":1266},[1267],{"type":744,"content":1268},[1269],{"text":1270,"type":748},"Twist to your right and extend your right arm back to loosen up your core",{"type":772,"content":1272},[1273],{"type":744,"content":1274},[1275],{"text":1276,"type":748},"Straighten your torso and bring your forward foot back to a standing position",{"type":772,"content":1278},[1279],{"type":744,"content":1280},[1281],{"text":1282,"type":748},"Repeat with the left leg, twisting to your left side",{"type":772,"content":1284},[1285],{"type":744,"content":1286},[1287],{"text":1288,"type":748},"Hold for 30 seconds",{"type":772,"content":1290},[1291],{"type":744,"content":1292},[1293],{"text":1294,"type":748},"Alternate and hold for another 30 seconds",{"type":754,"attrs":1296,"content":1297},{"level":847},[1298],{"text":1299,"type":748},"Chest and Shoulder Stretch",{"type":769,"content":1301},[1302,1307,1313,1319],{"type":772,"content":1303},[1304],{"type":744,"content":1305},[1306],{"text":883,"type":748},{"type":772,"content":1308},[1309],{"type":744,"content":1310},[1311],{"text":1312,"type":748},"Reach your arms back behind you and clasp your fingers together",{"type":772,"content":1314},[1315],{"type":744,"content":1316},[1317],{"text":1318,"type":748},"Pull your arms upwards at the shoulders as far as you can until you feel the stretch",{"type":772,"content":1320},[1321],{"type":744,"content":1322},[1323],{"text":1288,"type":748},{"type":754,"attrs":1325,"content":1326},{"level":847},[1327],{"text":1328,"type":748},"Cobra Stretch",{"type":769,"content":1330},[1331,1337,1343,1349],{"type":772,"content":1332},[1333],{"type":744,"content":1334},[1335],{"text":1336,"type":748},"Lay flat on the ground facing down",{"type":772,"content":1338},[1339],{"type":744,"content":1340},[1341],{"text":1342,"type":748},"Place your palms flat on the ground next to your shoulders, elbows bent",{"type":772,"content":1344},[1345],{"type":744,"content":1346},[1347],{"text":1348,"type":748},"Keeping your hips on the ground, lift your torso using your arms",{"type":772,"content":1350},[1351],{"type":744,"content":1352},[1353],{"text":1288,"type":748},{"type":744,"content":1355},[1356],{"text":697,"type":748},{"type":754,"attrs":1358,"content":1359},{"level":847},[1360],{"text":1361,"type":748},"Related Articles",{"type":744,"content":1363},[1364,1370,1372,1378,1379,1385,1386,1392,1393,1399,1400,1406,1407,1413,1414,1420,1421],{"text":1365,"type":748,"marks":1366},"The COMPLETE Beginner’s Guide to Training Like a Boxer",[1367],{"type":806,"attrs":1368},{"href":1369,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":1371},"hard_break",{"text":1373,"type":748,"marks":1374},"What Equipment Do You Need to Start Boxing?",[1375],{"type":806,"attrs":1376},{"href":1377,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/what-equipment-do-you-need-to-start-boxing",{"type":1371},{"text":1380,"type":748,"marks":1381},"Boxing Workouts for Beginners with Punching (Heavy) Bag",[1382],{"type":806,"attrs":1383},{"href":1384,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-workouts-beginners-punching-heavy-bag",{"type":1371},{"text":1387,"type":748,"marks":1388},"30-Minute At-Home Boxing Workout For Beginners",[1389],{"type":806,"attrs":1390},{"href":1391,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-at-home-boxing-workout-for-beginners",{"type":1371},{"text":1394,"type":748,"marks":1395},"Five (5) At Home Boxing Workouts for Beginners You Can Stream For FREE",[1396],{"type":806,"attrs":1397},{"href":1398,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/five-5-at-home-boxing-workouts-for-beginners-youtube-videos-included",{"type":1371},{"text":1401,"type":748,"marks":1402},"3-Round Heavy Bag Boxing Workout For Beginners",[1403],{"type":806,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-round-heavy-bag-boxing-workout-for-beginners",{"type":1371},{"text":1408,"type":748,"marks":1409},"15 Minute At-Home Boxing Workout For Beginners",[1410],{"type":806,"attrs":1411},{"href":1412,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/15-minute-at-home-boxing-workout-for-beginners-600x900",{"type":1371},{"text":1415,"type":748,"marks":1416},"What Is a Heavyweight Boxer?",[1417],{"type":806,"attrs":1418},{"href":1419,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-is-a-heavyweight-boxer",{"type":1371},{"text":1422,"type":748,"marks":1423},"How To Train Like a Heavyweight Boxer",[1424],{"type":806,"attrs":1425},{"href":1426,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-heavyweight-boxer",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1428,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1433,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1429,"component":118,"meta_info":1430,"meta_title":7,"block_image":1431,"cover_image":1432,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-01-25 00:00","article",{"_uid":1438,"title":657,"plugin":43,"description":1439},"9337ede9-a527-4f15-9351-a5301eddd657","Do you want to train like a heavyweight boxer? Challenge yourself with this BEGINNER HEAVYWEIGHT BOXER workout: stretching, cardio. weightlifting, and agility.",{"id":1441,"alt":657,"name":7,"focus":48,"title":657,"filename":1442,"copyright":7,"fieldtype":50},3402889,"https://a.storyblok.com/f/115220/2400x990/cfa857e524/at-home-heavyweight-boxer-workout-for-beginners.jpg",[],"at-home-heavyweight-boxer-workout-for-beginners","blogs/at-home-heavyweight-boxer-workout-for-beginners",-1240,[],60887917,"8dd43ab7-eb83-43e5-8ea7-d16388609647","2021-01-25T01:58:00.000Z",[],["Reactive",1453],[1454,1875,2052,2202,2551,2789],{"name":1455,"created_at":1456,"published_at":1457,"updated_at":1458,"id":1459,"uuid":1460,"content":1461,"slug":1867,"full_slug":1868,"sort_by_date":48,"position":1869,"tag_list":1870,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":1872,"first_published_at":1457,"release_id":48,"lang":60,"path":1873,"alternates":1874,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1462,"faqs":1463,"title":1455,"topic":1472,"author":1487,"content":1488,"category":1848,"schedule":1856,"component":1436,"meta_info":1857,"cover_image":1861,"description":1865,"contributors":1866},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1464,1468],{"_uid":1465,"answer":1466,"question":1467,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1469,"answer":1470,"question":1471,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1473,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1485,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1486,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1474,"component":39,"meta_info":1482,"block_image":1483,"cover_image":1484,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1475,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1480,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1481,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1476,"component":118,"meta_info":1477,"meta_title":7,"block_image":1478,"cover_image":1479,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":741,"content":1489},[1490,1495,1510,1524,1529,1533,1538,1542,1580,1584,1589,1593,1597,1602,1606,1611,1625,1629,1649,1654,1658,1662,1720,1725,1729,1733,1759,1772,1777,1781,1785,1812,1816,1821,1825,1830,1844],{"type":754,"attrs":1491,"content":1492},{"level":756},[1493],{"text":1494,"type":748},"How to Stay Motivated to Work Out",{"type":744,"content":1496},[1497,1499,1508],{"text":1498,"type":748},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1500,"type":748,"marks":1501},"New Year’s Resolutions",[1502,1506],{"type":806,"attrs":1503},{"href":1504,"uuid":48,"anchor":48,"custom":1505,"target":809,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1507},"underline",{"text":1509,"type":748},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":744,"content":1511},[1512,1514,1522],{"text":1513,"type":748},"But what happens if you're looking for motivation to work out in the ",{"text":1515,"type":748,"marks":1516},"middle of summer",[1517,1521],{"type":806,"attrs":1518},{"href":1519,"uuid":48,"anchor":48,"custom":1520,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1507},{"text":1523,"type":748}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":754,"attrs":1525,"content":1526},{"level":756},[1527],{"text":1528,"type":748},"Motivation vs. Determination",{"type":744,"content":1530},[1531],{"text":1532,"type":748},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":754,"attrs":1534,"content":1535},{"level":847},[1536],{"text":1537,"type":748},"Motivation",{"type":744,"content":1539},[1540],{"text":1541,"type":748},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":769,"content":1543},[1544,1550,1556,1562,1568,1574],{"type":772,"content":1545},[1546],{"type":744,"content":1547},[1548],{"text":1549,"type":748},"Movies",{"type":772,"content":1551},[1552],{"type":744,"content":1553},[1554],{"text":1555,"type":748},"Books",{"type":772,"content":1557},[1558],{"type":744,"content":1559},[1560],{"text":1561,"type":748},"Quotes",{"type":772,"content":1563},[1564],{"type":744,"content":1565},[1566],{"text":1567,"type":748},"Speeches",{"type":772,"content":1569},[1570],{"type":744,"content":1571},[1572],{"text":1573,"type":748},"Social media posts",{"type":772,"content":1575},[1576],{"type":744,"content":1577},[1578],{"text":1579,"type":748},"Success stories",{"type":744,"content":1581},[1582],{"text":1583,"type":748},"These are things that essentially make you want to start something, like a workout.",{"type":754,"attrs":1585,"content":1586},{"level":847},[1587],{"text":1588,"type":748},"Determination",{"type":744,"content":1590},[1591],{"text":1592,"type":748},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":744,"content":1594},[1595],{"text":1596,"type":748},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":754,"attrs":1598,"content":1599},{"level":756},[1600],{"text":1601,"type":748},"Finding That Drive",{"type":744,"content":1603},[1604],{"text":1605,"type":748},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":754,"attrs":1607,"content":1608},{"level":847},[1609],{"text":1610,"type":748},"Working Out at Home",{"type":744,"content":1612},[1613,1615,1623],{"text":1614,"type":748},"The wonderful thing about ",{"text":1616,"type":748,"marks":1617},"working out from home",[1618,1622],{"type":806,"attrs":1619},{"href":1620,"uuid":48,"anchor":48,"custom":1621,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1507},{"text":1624,"type":748}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":744,"content":1626},[1627],{"text":1628,"type":748},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":769,"content":1630},[1631,1637,1643],{"type":772,"content":1632},[1633],{"type":744,"content":1634},[1635],{"text":1636,"type":748},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":772,"content":1638},[1639],{"type":744,"content":1640},[1641],{"text":1642,"type":748},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":772,"content":1644},[1645],{"type":744,"content":1646},[1647],{"text":1648,"type":748},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":754,"attrs":1650,"content":1651},{"level":847},[1652],{"text":1653,"type":748},"Staying Committed to Exercising Daily",{"type":744,"content":1655},[1656],{"text":1657,"type":748},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":744,"content":1659},[1660],{"text":1661,"type":748},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":769,"content":1663},[1664,1670,1676,1682,1694,1708],{"type":772,"content":1665},[1666],{"type":744,"content":1667},[1668],{"text":1669,"type":748},"Outdoor walks/hikes in nature",{"type":772,"content":1671},[1672],{"type":744,"content":1673},[1674],{"text":1675,"type":748},"Easy pace swims",{"type":772,"content":1677},[1678],{"type":744,"content":1679},[1680],{"text":1681,"type":748},"Sauna sessions",{"type":772,"content":1683},[1684],{"type":744,"content":1685},[1686],{"text":1687,"type":748,"marks":1688},"Low-intensity yoga",[1689,1693],{"type":806,"attrs":1690},{"href":1691,"uuid":48,"anchor":48,"custom":1692,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1507},{"type":772,"content":1695},[1696],{"type":744,"content":1697},[1698,1706],{"text":1699,"type":748,"marks":1700},"Mobility work",[1701,1705],{"type":806,"attrs":1702},{"href":1703,"uuid":48,"anchor":48,"custom":1704,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1507},{"text":1707,"type":748}," ",{"type":772,"content":1709},[1710],{"type":744,"content":1711},[1712],{"text":1713,"type":748,"marks":1714},"Stretching",[1715,1719],{"type":806,"attrs":1716},{"href":1717,"uuid":48,"anchor":48,"custom":1718,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1507},{"type":754,"attrs":1721,"content":1722},{"level":847},[1723],{"text":1724,"type":748},"Morning Workouts Before Starting the Day",{"type":744,"content":1726},[1727],{"text":1728,"type":748},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":744,"content":1730},[1731],{"text":1732,"type":748},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":769,"content":1734},[1735,1741,1747,1753],{"type":772,"content":1736},[1737],{"type":744,"content":1738},[1739],{"text":1740,"type":748},"Turning off electronics the last hour",{"type":772,"content":1742},[1743],{"type":744,"content":1744},[1745],{"text":1746,"type":748},"Sleeping in a blacked-out environment",{"type":772,"content":1748},[1749],{"type":744,"content":1750},[1751],{"text":1752,"type":748},"Getting to bed at the same time each night",{"type":772,"content":1754},[1755],{"type":744,"content":1756},[1757],{"text":1758,"type":748},"Set out your workout clothes the night before",{"type":744,"content":1760},[1761,1763,1771],{"text":1762,"type":748},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":1764,"type":748,"marks":1765},"H.I.I.T. session",[1766,1770],{"type":806,"attrs":1767},{"href":1768,"uuid":48,"anchor":48,"custom":1769,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1507},{"text":996,"type":748},{"type":754,"attrs":1773,"content":1774},{"level":847},[1775],{"text":1776,"type":748},"End-of-Day Workouts",{"type":744,"content":1778},[1779],{"text":1780,"type":748},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":744,"content":1782},[1783],{"text":1784,"type":748},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":769,"content":1786},[1787,1800,1806],{"type":772,"content":1788},[1789],{"type":744,"content":1790},[1791,1793,1798],{"text":1792,"type":748},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":1794,"type":748,"marks":1795},"“why” ",[1796],{"type":1797},"italic",{"text":1799,"type":748},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":772,"content":1801},[1802],{"type":744,"content":1803},[1804],{"text":1805,"type":748},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":772,"content":1807},[1808],{"type":744,"content":1809},[1810],{"text":1811,"type":748},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":744,"content":1813},[1814],{"text":1815,"type":748},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":754,"attrs":1817,"content":1818},{"level":756},[1819],{"text":1820,"type":748},"Plan Then Execute",{"type":744,"content":1822},[1823],{"text":1824,"type":748},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":754,"attrs":1826,"content":1827},{"level":756},[1828],{"text":1829,"type":748},"Train Like a Fighter",{"type":744,"content":1831},[1832,1834,1842],{"text":1833,"type":748},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1835,"type":748,"marks":1836},"FightCamp",[1837,1841],{"type":806,"attrs":1838},{"href":1839,"uuid":48,"anchor":48,"custom":1840,"target":809,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1507},{"text":1843,"type":748}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":744,"content":1845},[1846],{"text":1847,"type":748},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1849,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1854,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1855,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1850,"component":118,"meta_info":1851,"meta_title":7,"block_image":1852,"cover_image":1853,"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":1858,"title":1859,"plugin":43,"description":1860},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":1862,"alt":1863,"name":7,"focus":7,"title":1863,"filename":1864,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1871],"featured","27ef4940-47f0-40b1-9f90-9ef9c3439afc","training/{{story.slug}}",[],{"name":1876,"created_at":1877,"published_at":1878,"updated_at":1879,"id":1880,"uuid":1881,"content":1882,"slug":2046,"full_slug":2047,"sort_by_date":48,"position":2048,"tag_list":2049,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":2050,"first_published_at":1878,"release_id":48,"lang":60,"path":1873,"alternates":2051,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1883,"faqs":1884,"title":1876,"topic":1901,"author":1916,"content":1917,"category":2027,"schedule":2035,"component":1436,"meta_info":2036,"cover_image":2040,"description":2044,"contributors":2045},"52144e3e-d0cf-4037-a459-fad9641f4053",[1885,1889,1893,1897],{"_uid":1886,"answer":1887,"question":1888,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1890,"answer":1891,"question":1892,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1894,"answer":1895,"question":1896,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1898,"answer":1899,"question":1900,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1902,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1914,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1915,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1903,"component":39,"meta_info":1911,"block_image":1912,"cover_image":1913,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1904,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1909,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1910,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1905,"component":118,"meta_info":1906,"meta_title":7,"block_image":1907,"cover_image":1908,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":741,"content":1918},[1919,1923,1928,1933,1946,1950,1955,1959,1964,1975,1980,1993,1998,2011,2015,2024],{"type":744,"content":1920},[1921],{"text":1922,"type":748},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":754,"attrs":1924,"content":1925},{"level":756},[1926],{"text":1927,"type":748},"4 Ways To Tire Out Your Opponent",{"type":754,"attrs":1929,"content":1930},{"level":847},[1931],{"text":1932,"type":748},"A Consistent Body Attack",{"type":744,"content":1934},[1935,1937,1944],{"text":1936,"type":748},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1938,"type":748,"marks":1939},"opponent’s body",[1940],{"type":806,"attrs":1941},{"href":1942,"uuid":48,"anchor":48,"custom":1943,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1945,"type":748},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":744,"content":1947},[1948],{"text":1949,"type":748},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":754,"attrs":1951,"content":1952},{"level":847},[1953],{"text":1954,"type":748},"Constant Pressure",{"type":744,"content":1956},[1957],{"text":1958,"type":748},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":754,"attrs":1960,"content":1961},{"level":847},[1962],{"text":1963,"type":748},"Cut Off the Ring ",{"type":744,"content":1965},[1966,1973],{"text":1967,"type":748,"marks":1968},"Cutting off the space",[1969],{"type":806,"attrs":1970},{"href":1971,"uuid":48,"anchor":48,"custom":1972,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1974,"type":748}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":754,"attrs":1976,"content":1977},{"level":847},[1978],{"text":1979,"type":748},"Attack the Arms",{"type":744,"content":1981},[1982,1984,1991],{"text":1983,"type":748},"This is a favorite trick of ",{"text":1985,"type":748,"marks":1986},"Canelo Alvarez",[1987],{"type":806,"attrs":1988},{"href":1989,"uuid":48,"anchor":48,"custom":1990,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1992,"type":748}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":754,"attrs":1994,"content":1995},{"level":756},[1996],{"text":1997,"type":748},"Sapping Their Strength",{"type":744,"content":1999},[2000,2002,2009],{"text":2001,"type":748},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2003,"type":748,"marks":2004},"Mike Tyson",[2005],{"type":806,"attrs":2006},{"href":2007,"uuid":48,"anchor":48,"custom":2008,"target":809,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2010,"type":748}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":754,"attrs":2012,"content":2013},{"level":756},[2014],{"text":1829,"type":748},{"type":744,"content":2016},[2017,2018,2023],{"text":1833,"type":748},{"text":1835,"type":748,"marks":2019},[2020],{"type":806,"attrs":2021},{"href":1839,"uuid":48,"anchor":48,"custom":2022,"target":809,"linktype":13},{},{"text":1843,"type":748},{"type":744,"content":2025},[2026],{"text":1847,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2028,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2033,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2034,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2029,"component":118,"meta_info":2030,"meta_title":7,"block_image":2031,"cover_image":2032,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2037,"title":2038,"plugin":43,"description":2039},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2041,"alt":2042,"name":7,"focus":48,"title":2042,"filename":2043,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1871],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2053,"created_at":2054,"published_at":2055,"updated_at":2056,"id":2057,"uuid":2058,"content":2059,"slug":2196,"full_slug":2197,"sort_by_date":48,"position":2198,"tag_list":2199,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":2200,"first_published_at":2055,"release_id":48,"lang":60,"path":1873,"alternates":2201,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2060,"faqs":2061,"title":2053,"topic":2078,"author":1916,"content":2093,"category":2180,"schedule":2188,"component":1436,"meta_info":2189,"cover_image":2192,"description":2191,"contributors":2195},"96d7fcda-e3db-4f35-935d-fd195032b834",[2062,2066,2070,2074],{"_uid":2063,"answer":2064,"question":2065,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2067,"answer":2068,"question":2069,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2071,"answer":2072,"question":2073,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2075,"answer":2076,"question":2077,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2079,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2091,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2092,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2080,"component":39,"meta_info":2088,"block_image":2089,"cover_image":2090,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2081,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2086,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2087,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2082,"component":118,"meta_info":2083,"meta_title":7,"block_image":2084,"cover_image":2085,"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":741,"content":2094},[2095,2116,2121,2124,2129,2132,2137,2159,2164,2168,2177],{"type":744,"content":2096},[2097,2099,2106,2108,2114],{"text":2098,"type":748},"Boxing is a sport about ",{"text":2100,"type":748,"marks":2101},"range",[2102],{"type":806,"attrs":2103},{"href":2104,"uuid":48,"anchor":48,"custom":2105,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":2107,"type":748}," and ",{"text":2109,"type":748,"marks":2110},"distance",[2111],{"type":806,"attrs":2112},{"href":1971,"uuid":48,"anchor":48,"custom":2113,"target":809,"linktype":13},{},{"text":2115,"type":748},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":754,"attrs":2117,"content":2118},{"level":756},[2119],{"text":2120,"type":748},"Step Behind The Jab",{"type":744,"content":2122},[2123],{"text":2068,"type":748},{"type":754,"attrs":2125,"content":2126},{"level":756},[2127],{"text":2128,"type":748},"Front Foot Defense",{"type":744,"content":2130},[2131],{"text":2072,"type":748},{"type":754,"attrs":2133,"content":2134},{"level":756},[2135],{"text":2136,"type":748},"Cutting Off The Ring",{"type":744,"content":2138},[2139,2141,2148,2150,2157],{"text":2140,"type":748},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2142,"type":748,"marks":2143},"outside fighter",[2144],{"type":806,"attrs":2145},{"href":2146,"uuid":48,"anchor":48,"custom":2147,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2149,"type":748},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2151,"type":748,"marks":2152},"jab",[2153],{"type":806,"attrs":2154},{"href":2155,"uuid":48,"anchor":48,"custom":2156,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2158,"type":748}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":754,"attrs":2160,"content":2161},{"level":756},[2162],{"text":2163,"type":748},"The Takeaway",{"type":744,"content":2165},[2166],{"text":2167,"type":748},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":744,"content":2169},[2170,2171,2176],{"text":1833,"type":748},{"text":1835,"type":748,"marks":2172},[2173],{"type":806,"attrs":2174},{"href":1839,"uuid":48,"anchor":48,"custom":2175,"target":809,"linktype":13},{},{"text":1843,"type":748},{"type":744,"content":2178},[2179],{"text":1847,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2181,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2186,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2182,"component":118,"meta_info":2183,"meta_title":7,"block_image":2184,"cover_image":2185,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2190,"title":2053,"plugin":43,"description":2191},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2193,"alt":2053,"name":7,"focus":48,"title":2053,"filename":2194,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1871],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2203,"created_at":2204,"published_at":2205,"updated_at":2206,"id":2207,"uuid":2208,"content":2209,"slug":2544,"full_slug":2545,"sort_by_date":48,"position":2546,"tag_list":2547,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":2548,"first_published_at":2549,"release_id":48,"lang":60,"path":1873,"alternates":2550,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2210,"faqs":2211,"title":2203,"topic":2224,"author":2239,"content":2240,"category":2525,"schedule":2533,"component":1436,"meta_info":2534,"cover_image":2538,"description":2542,"contributors":2543},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2212,2216,2220],{"_uid":2213,"answer":2214,"question":2215,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2217,"answer":2218,"question":2219,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2221,"answer":2222,"question":2223,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2225,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2237,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2238,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2226,"component":39,"meta_info":2234,"block_image":2235,"cover_image":2236,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2227,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2232,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2233,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2228,"component":118,"meta_info":2229,"meta_title":7,"block_image":2230,"cover_image":2231,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":741,"content":2241},[2242,2256,2260,2272,2277,2282,2312,2317,2344,2349,2371,2376,2398,2403,2425,2430,2457,2462,2478,2482,2506,2510,2521],{"type":744,"content":2243},[2244,2246,2254],{"text":2245,"type":748},"Post-workout ",{"text":2247,"type":748,"marks":2248},"stretches",[2249,2253],{"type":806,"attrs":2250},{"href":2251,"uuid":48,"anchor":48,"custom":2252,"target":809,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1507},{"text":2255,"type":748}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":754,"attrs":2257,"content":2258},{"level":756},[2259],{"text":2215,"type":748},{"type":744,"content":2261},[2262,2270],{"text":2263,"type":748,"marks":2264},"Research",[2265,2269],{"type":806,"attrs":2266},{"href":2267,"uuid":48,"anchor":48,"custom":2268,"target":809,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1507},{"text":2271,"type":748}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":754,"attrs":2273,"content":2274},{"level":756},[2275],{"text":2276,"type":748},"7 Stretches to Help You Recover Post-Workout",{"type":754,"attrs":2278,"content":2279},{"level":847},[2280],{"text":2281,"type":748},"Shoulder Flossing",{"type":2283,"attrs":2284,"content":2287},"ordered_list",{"order":2285},{"order":2286},1,[2288,2294,2300,2306],{"type":772,"content":2289},[2290],{"type":744,"content":2291},[2292],{"text":2293,"type":748},"Start in a standing position.",{"type":772,"content":2295},[2296],{"type":744,"content":2297},[2298],{"text":2299,"type":748},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":772,"content":2301},[2302],{"type":744,"content":2303},[2304],{"text":2305,"type":748},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":772,"content":2307},[2308],{"type":744,"content":2309},[2310],{"text":2311,"type":748},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":754,"attrs":2313,"content":2314},{"level":847},[2315],{"text":2316,"type":748},"World's Greatest Stretch ",{"type":2283,"attrs":2318,"content":2319},{"order":2286},[2320,2326,2332,2338],{"type":772,"content":2321},[2322],{"type":744,"content":2323},[2324],{"text":2325,"type":748},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":772,"content":2327},[2328],{"type":744,"content":2329},[2330],{"text":2331,"type":748},"Next to the left hand, raise the left hand to the sky. ",{"type":772,"content":2333},[2334],{"type":744,"content":2335},[2336],{"text":2337,"type":748},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":772,"content":2339},[2340],{"type":744,"content":2341},[2342],{"text":2343,"type":748},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":754,"attrs":2345,"content":2346},{"level":847},[2347],{"text":2348,"type":748},"Kneeling Quad/Hip Flexor Stretch",{"type":2283,"attrs":2350,"content":2352},{"order":2351},{"order":2286},[2353,2359,2365],{"type":772,"content":2354},[2355],{"type":744,"content":2356},[2357],{"text":2358,"type":748},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":772,"content":2360},[2361],{"type":744,"content":2362},[2363],{"text":2364,"type":748},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":772,"content":2366},[2367],{"type":744,"content":2368},[2369],{"text":2370,"type":748},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":754,"attrs":2372,"content":2373},{"level":847},[2374],{"text":2375,"type":748},"Cat/Cow",{"type":2283,"attrs":2377,"content":2379},{"order":2378},{"order":2286},[2380,2386,2392],{"type":772,"content":2381},[2382],{"type":744,"content":2383},[2384],{"text":2385,"type":748},"Start on all fours, neutral spine. ",{"type":772,"content":2387},[2388],{"type":744,"content":2389},[2390],{"text":2391,"type":748},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":772,"content":2393},[2394],{"type":744,"content":2395},[2396],{"text":2397,"type":748},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":754,"attrs":2399,"content":2400},{"level":847},[2401],{"text":2402,"type":748},"Thread the Needle",{"type":2283,"attrs":2404,"content":2406},{"order":2405},{"order":2286},[2407,2413,2419],{"type":772,"content":2408},[2409],{"type":744,"content":2410},[2411],{"text":2412,"type":748},"Start on all fours. ",{"type":772,"content":2414},[2415],{"type":744,"content":2416},[2417],{"text":2418,"type":748},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":772,"content":2420},[2421],{"type":744,"content":2422},[2423],{"text":2424,"type":748},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":754,"attrs":2426,"content":2427},{"level":847},[2428],{"text":2429,"type":748},"Thread the Needle With a Twist ",{"type":2283,"attrs":2431,"content":2433},{"order":2432},{"order":2286},[2434,2439,2445,2451],{"type":772,"content":2435},[2436],{"type":744,"content":2437},[2438],{"text":2412,"type":748},{"type":772,"content":2440},[2441],{"type":744,"content":2442},[2443],{"text":2444,"type":748},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":772,"content":2446},[2447],{"type":744,"content":2448},[2449],{"text":2450,"type":748},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":772,"content":2452},[2453],{"type":744,"content":2454},[2455],{"text":2456,"type":748},"Return to the starting position.",{"type":754,"attrs":2458,"content":2459},{"level":847},[2460],{"text":2461,"type":748},"Scorpion Stretch (Prone) ",{"type":2283,"attrs":2463,"content":2465},{"order":2464},{"order":2286},[2466,2472],{"type":772,"content":2467},[2468],{"type":744,"content":2469},[2470],{"text":2471,"type":748},"Begin lying down, arms out in T. ",{"type":772,"content":2473},[2474],{"type":744,"content":2475},[2476],{"text":2477,"type":748},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":754,"attrs":2479,"content":2480},{"level":756},[2481],{"text":2223,"type":748},{"type":744,"content":2483},[2484,2486,2494,2496,2504],{"text":2485,"type":748},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2487,"type":748,"marks":2488},"range of motion improvements",[2489,2493],{"type":806,"attrs":2490},{"href":2491,"uuid":48,"anchor":48,"custom":2492,"target":809,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1507},{"text":2495,"type":748},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2497,"type":748,"marks":2498},"Studies",[2499,2503],{"type":806,"attrs":2500},{"href":2501,"uuid":48,"anchor":48,"custom":2502,"target":809,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1507},{"text":2505,"type":748}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":754,"attrs":2507,"content":2508},{"level":756},[2509],{"text":1829,"type":748},{"type":744,"content":2511},[2512,2513,2519],{"text":1833,"type":748},{"text":1835,"type":748,"marks":2514},[2515,2518],{"type":806,"attrs":2516},{"href":1839,"uuid":48,"anchor":48,"custom":2517,"target":809,"linktype":13},{},{"type":1507},{"text":2520,"type":748}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":744,"content":2522},[2523],{"text":2524,"type":748},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2526,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2531,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2527,"component":118,"meta_info":2528,"meta_title":7,"block_image":2529,"cover_image":2530,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2535,"title":2536,"plugin":43,"description":2537},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2539,"alt":2540,"name":7,"focus":7,"title":2540,"filename":2541,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1871],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2552,"created_at":2553,"published_at":2554,"updated_at":2555,"id":2556,"uuid":2557,"content":2558,"slug":2782,"full_slug":2783,"sort_by_date":48,"position":2784,"tag_list":2785,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":2786,"first_published_at":2787,"release_id":48,"lang":60,"path":1873,"alternates":2788,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2559,"faqs":2560,"title":2552,"topic":2573,"author":2239,"content":2588,"category":2763,"schedule":2771,"component":1436,"meta_info":2772,"cover_image":2776,"description":2780,"contributors":2781},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2561,2565,2569],{"_uid":2562,"answer":2563,"question":2564,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2566,"answer":2567,"question":2568,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2570,"answer":2571,"question":2572,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2574,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2586,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2587,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2575,"component":39,"meta_info":2583,"block_image":2584,"cover_image":2585,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2576,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2581,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2582,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2577,"component":118,"meta_info":2578,"meta_title":7,"block_image":2579,"cover_image":2580,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":741,"content":2589},[2590,2594,2598,2602,2606,2620,2666,2680,2685,2708,2742,2746,2750,2760],{"type":754,"attrs":2591,"content":2592},{"level":756},[2593],{"text":2564,"type":748},{"type":744,"content":2595},[2596],{"text":2597,"type":748},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":744,"content":2599},[2600],{"text":2601,"type":748},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":754,"attrs":2603,"content":2604},{"level":756},[2605],{"text":2568,"type":748},{"type":744,"content":2607},[2608,2610,2618],{"text":2609,"type":748},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2611,"type":748,"marks":2612},"National Academy of Sports Medicine",[2613,2617],{"type":806,"attrs":2614},{"href":2615,"uuid":48,"anchor":48,"custom":2616,"target":809,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1507},{"text":2619,"type":748}," has a few exercise-related symptoms of overtraining:",{"type":2283,"attrs":2621,"content":2623},{"order":2622},{"order":2286},[2624,2630,2636,2642,2648,2654,2660],{"type":772,"content":2625},[2626],{"type":744,"content":2627},[2628],{"text":2629,"type":748},"A plateau or decline in workout performance or progress",{"type":772,"content":2631},[2632],{"type":744,"content":2633},[2634],{"text":2635,"type":748},"A perception of increased exertion during “normal” or “easy” workouts",{"type":772,"content":2637},[2638],{"type":744,"content":2639},[2640],{"text":2641,"type":748},"Excessive sweating or overheating",{"type":772,"content":2643},[2644],{"type":744,"content":2645},[2646],{"text":2647,"type":748},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":772,"content":2649},[2650],{"type":744,"content":2651},[2652],{"text":2653,"type":748},"A lack of feeling “refreshed” after regular rest and recovery",{"type":772,"content":2655},[2656],{"type":744,"content":2657},[2658],{"text":2659,"type":748},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":772,"content":2661},[2662],{"type":744,"content":2663},[2664],{"text":2665,"type":748},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":744,"content":2667},[2668,2670,2678],{"text":2669,"type":748},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":2671,"type":748,"marks":2672},"FightCamp App",[2673,2677],{"type":806,"attrs":2674},{"href":2675,"uuid":48,"anchor":48,"custom":2676,"target":809,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1507},{"text":2679,"type":748}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":754,"attrs":2681,"content":2682},{"level":756},[2683],{"text":2684,"type":748},"A Day of Rest",{"type":744,"content":2686},[2687,2689,2697,2698,2706],{"text":2688,"type":748},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2690,"type":748,"marks":2691},"Aaron",[2692,2696],{"type":806,"attrs":2693},{"href":2694,"uuid":48,"anchor":48,"custom":2695,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1507},{"text":2107,"type":748},{"text":2699,"type":748,"marks":2700},"Flo",[2701,2705],{"type":806,"attrs":2702},{"href":2703,"uuid":48,"anchor":48,"custom":2704,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1507},{"text":2707,"type":748},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":744,"content":2709},[2710,2712,2720,2722,2730,2732,2740],{"text":2711,"type":748},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2713,"type":748,"marks":2714},"researchers",[2715,2719],{"type":806,"attrs":2716},{"href":2717,"uuid":48,"anchor":48,"custom":2718,"target":809,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1507},{"text":2721,"type":748}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2723,"type":748,"marks":2724},"FightCamp Trainers",[2725,2729],{"type":806,"attrs":2726},{"href":2727,"uuid":48,"anchor":48,"custom":2728,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1507},{"text":2731,"type":748}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2733,"type":748,"marks":2734},"neurological connections",[2735,2739],{"type":806,"attrs":2736},{"href":2737,"uuid":48,"anchor":48,"custom":2738,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1507},{"text":2741,"type":748},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":744,"content":2743},[2744],{"text":2745,"type":748},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":754,"attrs":2747,"content":2748},{"level":756},[2749],{"text":1829,"type":748},{"type":744,"content":2751},[2752,2753,2759],{"text":1833,"type":748},{"text":1835,"type":748,"marks":2754},[2755,2758],{"type":806,"attrs":2756},{"href":1839,"uuid":48,"anchor":48,"custom":2757,"target":809,"linktype":13},{},{"type":1507},{"text":2520,"type":748},{"type":744,"content":2761},[2762],{"text":1847,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2764,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2769,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2770,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2765,"component":118,"meta_info":2766,"meta_title":7,"block_image":2767,"cover_image":2768,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2773,"title":2774,"plugin":43,"description":2775},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2777,"alt":2778,"name":7,"focus":7,"title":2778,"filename":2779,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1871],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2790,"created_at":2791,"published_at":2792,"updated_at":2793,"id":2794,"uuid":2795,"content":2796,"slug":3161,"full_slug":3162,"sort_by_date":48,"position":3163,"tag_list":3164,"is_startpage":9,"parent_id":1448,"meta_data":48,"group_id":3165,"first_published_at":3166,"release_id":48,"lang":60,"path":1873,"alternates":3167,"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":2797,"faqs":2798,"title":2790,"topic":2827,"author":2842,"content":2843,"category":3142,"schedule":3150,"component":1436,"meta_info":3151,"cover_image":3155,"description":3159,"contributors":3160},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2799,2803,2807,2811,2815,2819,2823],{"_uid":2800,"answer":2801,"question":2802,"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":2804,"answer":2805,"question":2806,"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":2808,"answer":2809,"question":2810,"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":2812,"answer":2813,"question":2814,"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":2816,"answer":2817,"question":2818,"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":2820,"answer":2821,"question":2822,"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":2824,"answer":2825,"question":2826,"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":2828,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2840,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2841,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2829,"component":39,"meta_info":2837,"block_image":2838,"cover_image":2839,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2830,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2835,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2831,"component":118,"meta_info":2832,"meta_title":7,"block_image":2833,"cover_image":2834,"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":741,"content":2844},[2845,2850,2854,2858,2862,2882,2886,2890,2894,2899,2903,2947,2952,2956,2970,2974,2996,3001,3005,3072,3077,3081,3101,3106,3120,3124,3129,3139],{"type":754,"attrs":2846,"content":2847},{"level":756},[2848],{"text":2849,"type":748},"Boxing Terminology",{"type":744,"content":2851},[2852],{"text":2853,"type":748},"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":754,"attrs":2855,"content":2856},{"level":756},[2857],{"text":2802,"type":748},{"type":744,"content":2859},[2860],{"text":2861,"type":748},"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":769,"content":2863},[2864,2870],{"type":772,"content":2865},[2866],{"type":744,"content":2867},[2868],{"text":2869,"type":748},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":772,"content":2871},[2872],{"type":744,"content":2873},[2874,2876,2880],{"text":2875,"type":748},"Southpaw Stance",{"text":797,"type":748,"marks":2877},[2878],{"type":2879},"bold",{"text":2881,"type":748},"– Standing with your right foot farther out in front than your left foot",{"type":754,"attrs":2883,"content":2884},{"level":756},[2885],{"text":2806,"type":748},{"type":744,"content":2887},[2888],{"text":2889,"type":748},"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":744,"content":2891},[2892],{"text":2893,"type":748},"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":754,"attrs":2895,"content":2896},{"level":847},[2897],{"text":2898,"type":748},"Boxing Punches",{"type":744,"content":2900},[2901],{"text":2902,"type":748},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":769,"content":2904},[2905,2911,2917,2923,2929,2935,2941],{"type":772,"content":2906},[2907],{"type":744,"content":2908},[2909],{"text":2910,"type":748},"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":772,"content":2912},[2913],{"type":744,"content":2914},[2915],{"text":2916,"type":748},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":772,"content":2918},[2919],{"type":744,"content":2920},[2921],{"text":2922,"type":748},"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":772,"content":2924},[2925],{"type":744,"content":2926},[2927],{"text":2928,"type":748},"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":772,"content":2930},[2931],{"type":744,"content":2932},[2933],{"text":2934,"type":748},"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":772,"content":2936},[2937],{"type":744,"content":2938},[2939],{"text":2940,"type":748},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":772,"content":2942},[2943],{"type":744,"content":2944},[2945],{"text":2946,"type":748},"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":754,"attrs":2948,"content":2949},{"level":847},[2950],{"text":2951,"type":748},"Boxing Movements",{"type":744,"content":2953},[2954],{"text":2955,"type":748},"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":769,"content":2957},[2958,2964],{"type":772,"content":2959},[2960],{"type":744,"content":2961},[2962],{"text":2963,"type":748},"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":772,"content":2965},[2966],{"type":744,"content":2967},[2968],{"text":2969,"type":748},"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":744,"content":2971},[2972],{"text":2973,"type":748},"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":769,"content":2975},[2976,2990],{"type":772,"content":2977},[2978],{"type":744,"content":2979},[2980,2988],{"text":2981,"type":748,"marks":2982},"Shoulder Roll",[2983,2987],{"type":806,"attrs":2984},{"href":2985,"uuid":48,"anchor":48,"custom":2986,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1507},{"text":2989,"type":748}," – 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":772,"content":2991},[2992],{"type":744,"content":2993},[2994],{"text":2995,"type":748},"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":754,"attrs":2997,"content":2998},{"level":847},[2999],{"text":3000,"type":748},"Boxing Training",{"type":744,"content":3002},[3003],{"text":3004,"type":748},"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":2283,"attrs":3006,"content":3008},{"order":3007},{"order":2286},[3009,3015,3021,3035,3049],{"type":772,"content":3010},[3011],{"type":744,"content":3012},[3013],{"text":3014,"type":748},"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":772,"content":3016},[3017],{"type":744,"content":3018},[3019],{"text":3020,"type":748},"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":772,"content":3022},[3023],{"type":744,"content":3024},[3025,3033],{"text":3026,"type":748,"marks":3027},"Mittwork",[3028,3032],{"type":806,"attrs":3029},{"href":3030,"uuid":48,"anchor":48,"custom":3031,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1507},{"text":3034,"type":748}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":772,"content":3036},[3037],{"type":744,"content":3038},[3039,3047],{"text":3040,"type":748,"marks":3041},"Sparring",[3042,3046],{"type":806,"attrs":3043},{"href":3044,"uuid":48,"anchor":48,"custom":3045,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1507},{"text":3048,"type":748}," – 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":772,"content":3050},[3051],{"type":744,"content":3052},[3053,3061,3063,3070],{"text":3054,"type":748,"marks":3055},"Roadwork",[3056,3060],{"type":806,"attrs":3057},{"href":3058,"uuid":48,"anchor":48,"custom":3059,"target":809,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1507},{"text":3062,"type":748}," – 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":3064,"type":748,"marks":3065},"roadwork drills",[3066,3069],{"type":806,"attrs":3067},{"href":3058,"uuid":48,"anchor":48,"custom":3068,"target":809,"linktype":13},{},{"type":1507},{"text":3071,"type":748}," to add to your boxer training.",{"type":754,"attrs":3073,"content":3074},{"level":847},[3075],{"text":3076,"type":748},"Heavy Bag Training",{"type":744,"content":3078},[3079],{"text":3080,"type":748},"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":769,"content":3082},[3083,3089,3095],{"type":772,"content":3084},[3085],{"type":744,"content":3086},[3087],{"text":3088,"type":748},"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":772,"content":3090},[3091],{"type":744,"content":3092},[3093],{"text":3094,"type":748},"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":772,"content":3096},[3097],{"type":744,"content":3098},[3099],{"text":3100,"type":748},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":754,"attrs":3102,"content":3103},{"level":847},[3104],{"text":3105,"type":748},"Recovery",{"type":744,"content":3107},[3108,3110,3118],{"text":3109,"type":748},"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":3111,"type":748,"marks":3112},"interview with FightCamp Trainer Coach PJ",[3113,3117],{"type":806,"attrs":3114},{"href":3115,"uuid":48,"anchor":48,"custom":3116,"target":809,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1507},{"text":3119,"type":748},", 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":744,"content":3121},[3122],{"text":3123,"type":748},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":754,"attrs":3125,"content":3126},{"level":756},[3127],{"text":3128,"type":748},"Talk and Train Like a Fighter",{"type":744,"content":3130},[3131,3132,3138],{"text":1833,"type":748},{"text":1835,"type":748,"marks":3133},[3134,3137],{"type":806,"attrs":3135},{"href":1839,"uuid":48,"anchor":48,"custom":3136,"target":809,"linktype":13},{},{"type":1507},{"text":2520,"type":748},{"type":744,"content":3140},[3141],{"text":1847,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3143,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3148,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3149,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3144,"component":118,"meta_info":3145,"meta_title":7,"block_image":3146,"cover_image":3147,"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":3152,"title":3153,"plugin":43,"description":3154},"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":3156,"alt":3157,"name":7,"focus":7,"title":3157,"filename":3158,"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,[1871],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":1436,"created_at":3169,"published_at":3170,"updated_at":3171,"id":3172,"uuid":3173,"content":3174,"slug":1436,"full_slug":3195,"sort_by_date":48,"position":446,"tag_list":3196,"is_startpage":9,"parent_id":3197,"meta_data":48,"group_id":3198,"first_published_at":3199,"release_id":48,"lang":60,"path":7,"alternates":3200,"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":3175,"component":3176,"meta_info":3177,"custom_content_list":3179},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3178,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3180,3185,3190],{"_uid":3181,"label":3182,"value":3183,"dev_id":3184,"component":748},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3186,"label":3187,"value":3188,"dev_id":3189,"component":748},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3191,"label":3192,"value":3193,"dev_id":3194,"component":748},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892834614]