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In those defensive boxing techniques, your opponent never touches you. With blocking, there is actual contact between you and your opponent. The ultimate goal of blocking is to minimize the damage and “absorb” as much of the blow as possible.","What is blocking a punch?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"62760c80-a183-4698-a379-d16e70de7e31","There are four (4) main types of blocks: the high block, the low block, the catch, and the parry. Here we will explain each type of block as well as the different boxing techniques to execute them.","What are the different types of blocks in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"e4188cc6-be30-419d-a1db-89e69e0864ac","There are two (2) main ways to effectively execute a high block.\n\nThe block is performed by sliding your glove up so the cushion is at eyebrow height and will protect your face from punches\n- If you utilize this technique and your glove is not touching your face, the impact from your opponent’s blow will cause you to literally punch yourself in the face\n- This technique will still allow you to absorb the punch, but it’s not Tommy’s preferred method of blocking\nThe block is performed by raising your glove higher up, almost to the side of your head\n- Your opponent’s punch is blocked with your arm and you are able to absorb more of the blow\n- The trade-off with this technique is that more of your body is open for shots","What are high blocks in boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"f55e8b1e-1d92-41bd-a107-ac178a0eb894","- Start in an athletic boxing defensive stance\n- Visualize a punch being thrown at you from an opponent attacking your lead side\n- Raise your lead side glove up to head height\n- Utilize high block technique 2 (see above)\n- As you lift your glove, transfer your weight to your rear side, pivoting your lead foot\n- Simultaneously, slightly rotate your torso towards your rear side\n- Once you absorb the punch, return back to your starting stance","Lead Side High Block Technique",{"_uid":684,"answer":685,"question":686,"component":670},"1377ff76-06d6-4e00-9e6f-37204800d2e6","- Start in an athletic boxing defensive stance\n- Visualize a punch being thrown at you from an opponent attacking your rear side\n- Raise your rear side glove up to head height\n- Utilize high block technique 2 (see above)\n- As you lift your glove, transfer your weight to your lead side, pivoting your rear foot\n- Simultaneously, slightly rotate your torso towards your lead side\n- Once you absorb the punch, return back to your starting stance","Rear Side High Block Technique",{"_uid":688,"answer":689,"question":690,"component":670},"381ab538-2dc9-4d51-bd38-a0b82119eb73","Fundamentally, low blocks are very similar to high blocks.\n- Your center of gravity drops to block an opponent’s body shot\n- Dropping your boxing glove too low can leave you wide open for an opponent to attack","What is a low block in boxing?",{"_uid":692,"answer":693,"question":694,"component":670},"10255859-6251-4fa4-9b77-b280c3ce75a4","- Start in an athletic boxing defensive stance\n- Visualize a punch being thrown at you from an opponent attacking your lead side\n- Lower your center of gravity by slightly sitting down, keeping your hands up\n- Drop your lead elbow and tuck it in around hip height to protect your body\n- Keep your glove upright around shoulder height\n- Slightly rotate and pivot towards your rear side\n- Once you absorb the punch, return back to your starting stance","Lead Side Low Block Technique",{"_uid":696,"answer":697,"question":698,"component":670},"c0fb8852-859d-4159-b40a-a4fbad4369f7","- Start in an athletic boxing defensive stance\n- Visualize a punch being thrown at you from an opponent attacking your rear side\n- Lower your center of gravity by slightly sitting down, keeping your hands up\n- Drop your rear elbow and tuck it in around hip height to protect your body\n- Keep your glove upright around shoulder height\n- Slightly rotate and pivot towards your lead side\n- Once you absorb the punch, return back to your starting stance","Rear Side Low Block Technique",{"_uid":700,"answer":701,"question":702,"component":670},"2711e71b-7ca6-4f7d-871c-0c2bb212e2f9","Catches in boxing are used to deflect incoming straight punches.\n- When you catch a punch you utilize the palm of your hand\n- A catch provides just enough resistance to avoid hitting your own face","What is a catch in boxing?",{"_uid":704,"answer":705,"question":706,"component":670},"5baf5d80-a807-45b4-9fe3-4551c15bf9af","- Start in an athletic boxing defensive stance\n- Visualize a punch being thrown straight at your face from an opponent\n- Raise your glove up and meet the punch with the palm of your hand\n- Visualize catching a baseball with a baseball mitt\n- Make sure to move and “hide” your head behind your hand\n- Once you absorb the punch, return back to your starting stance","The Catch Technique",{"_uid":708,"answer":709,"question":710,"component":670},"d42b834a-bd3c-4c44-8ffb-a0c914b99026","Parries in boxing are used to “knock down” incoming punches.\n- Parries are very effective from a long-range fighting stance and are especially good for defending long-range opponent strikes\n- The key to executing a parry is to time your opponent’s punch to “knock” it down right before it hits your face\n- When you parry, it is important not to overcompensate from an incoming punch–fakes and feints leave you wide open to getting knocked out\n- When executed properly, the parry will leave your opponent wide open for a counter punch","What is a parry in boxing?",{"_uid":712,"answer":713,"question":714,"component":670},"6c1f27bf-1f85-46f1-82c1-6dbf822c5799","- Start in an athletic boxing defensive stance\n- Visualize a punch being thrown straight at your face from an opponent\n- Right before impact, smack the punch down with your lead hand\n- Your glove should be perpendicular to the ground or slightly pointed downwards, and your elbow up high\n- Forcefully parry the punch to absorb and minimize contact","Lead Side Parry Technique",{"_uid":716,"answer":717,"question":718,"component":670},"840797c6-5ab3-463e-a0c4-8adc57973ec3","- Start in an athletic boxing defensive stance\n- Visualize a punch being thrown straight at your face from an opponent\n- Right before impact, smack the punch down with your rear hand\n- Your glove should be perpendicular to the ground or slightly pointed downwards, and your elbow up high\n- Forcefully parry the punch to absorb and minimize contact","Rear Side Parry Technique",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":720,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":732,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":721,"component":39,"meta_info":729,"block_image":730,"cover_image":731,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":722,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":723,"component":118,"meta_info":724,"meta_title":7,"block_image":725,"cover_image":726,"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},[],[],{"name":735,"created_at":736,"published_at":737,"updated_at":738,"id":739,"uuid":740,"content":741,"slug":751,"full_slug":752,"sort_by_date":48,"position":55,"tag_list":753,"is_startpage":9,"parent_id":754,"meta_data":48,"group_id":755,"first_published_at":756,"release_id":48,"lang":60,"path":48,"alternates":757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":742,"_uid":743,"name":735,"photo":744,"component":747,"social_link_tiktok":7,"social_link_twitter":748,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":749,"social_link_linkedin":7,"social_link_instagram":750,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":745,"alt":735,"name":7,"focus":48,"title":735,"filename":746,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":759,"content":760},"doc",[761,793,806,820,827,839,844,847,852,856,902,908,919,965,970,980,1023,1028,1032,1046,1051,1061,1104,1109,1119,1160,1165,1169,1183,1188,1197,1235,1240,1244,1270,1275,1285,1317,1322,1332,1362,1367,1379,1391,1403],{"type":762,"content":763},"paragraph",[764,767,775,777,783,785,791],{"text":765,"type":766},"The goal of boxing at its core is simple: throw knockout punches and ","text",{"text":768,"type":766,"marks":769},"avoid getting hit",[770],{"type":771,"attrs":772},"link",{"href":773,"uuid":48,"anchor":48,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-dont-get-hit","_blank",{"text":776,"type":766},". In an ideal world, you would ",{"text":778,"type":766,"marks":779},"slip",[780],{"type":771,"attrs":781},{"href":782,"uuid":48,"anchor":48,"target":774,"linktype":13},"https://youtu.be/-cfSa-gBxtc",{"text":784,"type":766},", ",{"text":786,"type":766,"marks":787},"roll",[788],{"type":771,"attrs":789},{"href":790,"uuid":48,"anchor":48,"target":774,"linktype":13},"https://youtu.be/mLKrcE0mo4E",{"text":792,"type":766},", and evade every punch that your opponent makes at you. However, it’s impossible to be able to predict every move, so the next best thing that you can do to prepare for any matchup is to learn how to properly and effectively block your opponent’s shots.",{"type":762,"content":794},[795,797,802,804],{"text":796,"type":766},"Today FightCamp Co-Founder and Trainer ",{"text":735,"type":766,"marks":798},[799],{"type":771,"attrs":800},{"href":801,"uuid":48,"anchor":48,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-tommy-duquette/",{"text":803,"type":766}," will break down the basics of the different types of blocking punches. But first, what exactly does it mean to block a punch?",{"type":805},"hard_break",{"type":807,"attrs":808},"blok",{"id":809,"body":810},"dd7495aa-d745-4739-8b72-982a41a98ddf",[811],{"_uid":812,"link":813,"image":815,"title":817,"component":819},"i-550f1aa4-4ab8-411e-9f8e-4c527a764113",{"id":7,"url":814,"linktype":13,"fieldtype":14,"cached_url":814},"https://youtu.be/_wlSoYWIrbI",{"id":816,"alt":817,"name":7,"focus":48,"title":817,"filename":818,"copyright":7,"fieldtype":50},3825747,"How To Block Punches In Boxing l Step By Step Tutorial","https://a.storyblok.com/f/115220/1244x700/d9ee9b056c/how-to-block-punches-in-boxing-step-by-step-tutorial.png","image_video_link",{"type":821,"attrs":822,"content":824},"heading",{"level":823},2,[825],{"text":826,"type":766},"What Is Blocking a Punch?",{"type":762,"content":828},[829,831,837],{"text":830,"type":766},"Blocking shots is different from slipping and ",{"text":832,"type":766,"marks":833},"rolling",[834],{"type":771,"attrs":835},{"href":836,"uuid":48,"anchor":48,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training",{"text":838,"type":766},". In those defensive boxing techniques, your opponent never touches you. With blocking, there is actual contact between you and your opponent. The ultimate goal of blocking is to minimize the damage and “absorb” as much of the blow as possible.",{"type":821,"attrs":840,"content":841},{"level":823},[842],{"text":843,"type":766},"The Different Types of Blocks",{"type":762,"content":845},[846],{"text":673,"type":766},{"type":821,"attrs":848,"content":849},{"level":823},[850],{"text":851,"type":766},"High Blocks",{"type":762,"content":853},[854],{"text":855,"type":766},"There are two (2) main ways to effectively execute a high block.",{"type":857,"content":858},"bullet_list",[859,880],{"type":860,"content":861},"list_item",[862,866],{"type":762,"content":863},[864],{"text":865,"type":766},"The block is performed by sliding your glove up so the cushion is at eyebrow height and will protect your face from punches",{"type":857,"content":867},[868,874],{"type":860,"content":869},[870],{"type":762,"content":871},[872],{"text":873,"type":766},"If you utilize this technique and your glove is not touching your face, the impact from your opponent’s blow will cause you to literally punch yourself in the face",{"type":860,"content":875},[876],{"type":762,"content":877},[878],{"text":879,"type":766},"This technique will still allow you to absorb the punch, but it’s not Tommy’s preferred method of blocking",{"type":860,"content":881},[882,886],{"type":762,"content":883},[884],{"text":885,"type":766},"The block is performed by raising your glove higher up, almost to the side of your head",{"type":857,"content":887},[888],{"type":860,"content":889},[890,894],{"type":762,"content":891},[892],{"text":893,"type":766},"Your opponent’s punch is blocked with your arm and you are able to absorb more of the blow",{"type":857,"content":895},[896],{"type":860,"content":897},[898],{"type":762,"content":899},[900],{"text":901,"type":766},"The trade-off with this technique is that more of your body is open for shots",{"type":821,"attrs":903,"content":905},{"level":904},3,[906,907],{"text":682,"type":766},{"type":805},{"type":807,"attrs":909},{"id":809,"body":910},[911],{"_uid":912,"image":913,"component":917,"copyright_details":918},"i-9f931a1d-f9af-4f0e-a67c-1ce533759cc9",{"id":914,"alt":915,"name":7,"focus":48,"title":915,"filename":916,"copyright":7,"fieldtype":50},3830070,"Lead Side High Block","https://a.storyblok.com/f/115220/1100x1100/c6130994a2/lead_side_high_block.png","content_image",[],{"type":857,"content":920},[921,927,933,947,953,959],{"type":860,"content":922},[923],{"type":762,"content":924},[925],{"text":926,"type":766},"Start in an athletic boxing defensive stance",{"type":860,"content":928},[929],{"type":762,"content":930},[931],{"text":932,"type":766},"Visualize a punch being thrown at you from an opponent attacking your lead side",{"type":860,"content":934},[935,939],{"type":762,"content":936},[937],{"text":938,"type":766},"Raise your lead side glove up to head height",{"type":857,"content":940},[941],{"type":860,"content":942},[943],{"type":762,"content":944},[945],{"text":946,"type":766},"Utilize high block technique 2 (see above)",{"type":860,"content":948},[949],{"type":762,"content":950},[951],{"text":952,"type":766},"As you lift your glove, transfer your weight to your rear side, pivoting your lead foot",{"type":860,"content":954},[955],{"type":762,"content":956},[957],{"text":958,"type":766},"Simultaneously, slightly rotate your torso towards your rear side ",{"type":860,"content":960},[961],{"type":762,"content":962},[963],{"text":964,"type":766},"Once you absorb the punch, return back to your starting stance",{"type":821,"attrs":966,"content":967},{"level":904},[968,969],{"text":686,"type":766},{"type":805},{"type":807,"attrs":971},{"id":809,"body":972},[973],{"_uid":974,"image":975,"component":917,"copyright_details":979},"i-78dc71ef-63cd-4c60-aafb-1dbf5c7af555",{"id":976,"alt":977,"name":7,"focus":48,"title":977,"filename":978,"copyright":7,"fieldtype":50},3830071,"Rear Side High Block","https://a.storyblok.com/f/115220/1100x1100/68531121eb/rear_side_high_block.png",[],{"type":857,"content":981},[982,987,993,1006,1012,1018],{"type":860,"content":983},[984],{"type":762,"content":985},[986],{"text":926,"type":766},{"type":860,"content":988},[989],{"type":762,"content":990},[991],{"text":992,"type":766},"Visualize a punch being thrown at you from an opponent attacking your rear side",{"type":860,"content":994},[995,999],{"type":762,"content":996},[997],{"text":998,"type":766},"Raise your rear side glove up to head height",{"type":857,"content":1000},[1001],{"type":860,"content":1002},[1003],{"type":762,"content":1004},[1005],{"text":946,"type":766},{"type":860,"content":1007},[1008],{"type":762,"content":1009},[1010],{"text":1011,"type":766},"As you lift your glove, transfer your weight to your lead side, pivoting your rear foot",{"type":860,"content":1013},[1014],{"type":762,"content":1015},[1016],{"text":1017,"type":766},"Simultaneously, slightly rotate your torso towards your lead side ",{"type":860,"content":1019},[1020],{"type":762,"content":1021},[1022],{"text":964,"type":766},{"type":821,"attrs":1024,"content":1025},{"level":823},[1026],{"text":1027,"type":766},"Low Blocks",{"type":762,"content":1029},[1030],{"text":1031,"type":766},"Fundamentally, low blocks are very similar to high blocks.",{"type":857,"content":1033},[1034,1040],{"type":860,"content":1035},[1036],{"type":762,"content":1037},[1038],{"text":1039,"type":766},"Your center of gravity drops to block an opponent’s body shot",{"type":860,"content":1041},[1042],{"type":762,"content":1043},[1044],{"text":1045,"type":766},"Dropping your boxing glove too low can leave you wide open for an opponent to attack",{"type":821,"attrs":1047,"content":1048},{"level":904},[1049,1050],{"text":694,"type":766},{"type":805},{"type":807,"attrs":1052},{"id":809,"body":1053},[1054],{"_uid":1055,"image":1056,"component":917,"copyright_details":1060},"i-c8bac573-61cf-47ef-8c25-46fd0f0325c1",{"id":1057,"alt":1058,"name":7,"focus":48,"title":1058,"filename":1059,"copyright":7,"fieldtype":50},3830073,"Lead Side Low Block","https://a.storyblok.com/f/115220/1100x1100/b14d85a00f/low_lead_side_block.png",[],{"type":857,"content":1062},[1063,1068,1073,1079,1093,1099],{"type":860,"content":1064},[1065],{"type":762,"content":1066},[1067],{"text":926,"type":766},{"type":860,"content":1069},[1070],{"type":762,"content":1071},[1072],{"text":932,"type":766},{"type":860,"content":1074},[1075],{"type":762,"content":1076},[1077],{"text":1078,"type":766},"Lower your center of gravity by slightly sitting down, keeping your hands up",{"type":860,"content":1080},[1081,1085],{"type":762,"content":1082},[1083],{"text":1084,"type":766},"Drop your lead elbow and tuck it in around hip height to protect your body",{"type":857,"content":1086},[1087],{"type":860,"content":1088},[1089],{"type":762,"content":1090},[1091],{"text":1092,"type":766},"Keep your glove upright around shoulder height",{"type":860,"content":1094},[1095],{"type":762,"content":1096},[1097],{"text":1098,"type":766},"Slightly rotate and pivot towards your rear side",{"type":860,"content":1100},[1101],{"type":762,"content":1102},[1103],{"text":964,"type":766},{"type":821,"attrs":1105,"content":1106},{"level":904},[1107,1108],{"text":698,"type":766},{"type":805},{"type":807,"attrs":1110},{"id":809,"body":1111},[1112],{"_uid":1113,"image":1114,"component":917,"copyright_details":1118},"i-150ce45e-d4d7-4390-b1bb-23b6f0484049",{"id":1115,"alt":1116,"name":7,"focus":48,"title":1116,"filename":1117,"copyright":7,"fieldtype":50},3830074,"Rear Side Low Block","https://a.storyblok.com/f/115220/1100x1100/1b3c9ddb71/low_rear_side_block.png",[],{"type":857,"content":1120},[1121,1126,1131,1136,1149,1155],{"type":860,"content":1122},[1123],{"type":762,"content":1124},[1125],{"text":926,"type":766},{"type":860,"content":1127},[1128],{"type":762,"content":1129},[1130],{"text":992,"type":766},{"type":860,"content":1132},[1133],{"type":762,"content":1134},[1135],{"text":1078,"type":766},{"type":860,"content":1137},[1138,1142],{"type":762,"content":1139},[1140],{"text":1141,"type":766},"Drop your rear elbow and tuck it in around hip height to protect your body",{"type":857,"content":1143},[1144],{"type":860,"content":1145},[1146],{"type":762,"content":1147},[1148],{"text":1092,"type":766},{"type":860,"content":1150},[1151],{"type":762,"content":1152},[1153],{"text":1154,"type":766},"Slightly rotate and pivot towards your lead side",{"type":860,"content":1156},[1157],{"type":762,"content":1158},[1159],{"text":964,"type":766},{"type":821,"attrs":1161,"content":1162},{"level":823},[1163],{"text":1164,"type":766},"The Catch",{"type":762,"content":1166},[1167],{"text":1168,"type":766},"Catches in boxing are used to deflect incoming straight punches.",{"type":857,"content":1170},[1171,1177],{"type":860,"content":1172},[1173],{"type":762,"content":1174},[1175],{"text":1176,"type":766},"When you catch a punch you utilize the palm of your hand",{"type":860,"content":1178},[1179],{"type":762,"content":1180},[1181],{"text":1182,"type":766},"A catch provides just enough resistance to avoid hitting your own face",{"type":821,"attrs":1184,"content":1185},{"level":904},[1186,1187],{"text":706,"type":766},{"type":805},{"type":807,"attrs":1189},{"id":809,"body":1190},[1191],{"_uid":1192,"image":1193,"component":917,"copyright_details":1196},"i-fe9d2e28-a1b5-4f85-8285-7c1115d7c7a7",{"id":1194,"alt":1164,"name":7,"focus":48,"title":1164,"filename":1195,"copyright":7,"fieldtype":50},3830076,"https://a.storyblok.com/f/115220/1100x1100/76040b2887/the_catch.png",[],{"type":857,"content":1198},[1199,1204,1210,1224,1230],{"type":860,"content":1200},[1201],{"type":762,"content":1202},[1203],{"text":926,"type":766},{"type":860,"content":1205},[1206],{"type":762,"content":1207},[1208],{"text":1209,"type":766},"Visualize a punch being thrown straight at your face from an opponent",{"type":860,"content":1211},[1212,1216],{"type":762,"content":1213},[1214],{"text":1215,"type":766},"Raise your glove up and meet the punch with the palm of your hand",{"type":857,"content":1217},[1218],{"type":860,"content":1219},[1220],{"type":762,"content":1221},[1222],{"text":1223,"type":766},"Visualize catching a baseball with a baseball mitt",{"type":860,"content":1225},[1226],{"type":762,"content":1227},[1228],{"text":1229,"type":766},"Make sure to move and “hide” your head behind your hand",{"type":860,"content":1231},[1232],{"type":762,"content":1233},[1234],{"text":964,"type":766},{"type":821,"attrs":1236,"content":1237},{"level":823},[1238],{"text":1239,"type":766},"The Parry",{"type":762,"content":1241},[1242],{"text":1243,"type":766},"Parries in boxing are used to “knock down” incoming punches.",{"type":857,"content":1245},[1246,1252,1258,1264],{"type":860,"content":1247},[1248],{"type":762,"content":1249},[1250],{"text":1251,"type":766},"Parries are very effective from a long-range fighting stance and are especially good for defending long-range opponent strikes",{"type":860,"content":1253},[1254],{"type":762,"content":1255},[1256],{"text":1257,"type":766},"The key to executing a parry is to time your opponent’s punch to “knock” it down right before it hits your face",{"type":860,"content":1259},[1260],{"type":762,"content":1261},[1262],{"text":1263,"type":766},"When you parry, it is important not to overcompensate from an incoming punch–fakes and feints leave you wide open to getting knocked out",{"type":860,"content":1265},[1266],{"type":762,"content":1267},[1268],{"text":1269,"type":766},"When executed properly, the parry will leave your opponent wide open for a counter punch",{"type":821,"attrs":1271,"content":1272},{"level":904},[1273,1274],{"text":714,"type":766},{"type":805},{"type":807,"attrs":1276},{"id":809,"body":1277},[1278],{"_uid":1279,"image":1280,"component":917,"copyright_details":1284},"i-44181652-8364-4c18-9f1f-806f6c40344d",{"id":1281,"alt":1282,"name":7,"focus":48,"title":1282,"filename":1283,"copyright":7,"fieldtype":50},3830077,"Lead Side Parry","https://a.storyblok.com/f/115220/1100x1100/b88ec1d74c/lead_side_parry.png",[],{"type":857,"content":1286},[1287,1292,1297],{"type":860,"content":1288},[1289],{"type":762,"content":1290},[1291],{"text":926,"type":766},{"type":860,"content":1293},[1294],{"type":762,"content":1295},[1296],{"text":1209,"type":766},{"type":860,"content":1298},[1299,1303],{"type":762,"content":1300},[1301],{"text":1302,"type":766},"Right before impact, smack the punch down with your lead hand",{"type":857,"content":1304},[1305,1311],{"type":860,"content":1306},[1307],{"type":762,"content":1308},[1309],{"text":1310,"type":766},"Your glove should be perpendicular to the ground or slightly pointed downwards, and your elbow up high",{"type":860,"content":1312},[1313],{"type":762,"content":1314},[1315],{"text":1316,"type":766},"Forcefully parry the punch to absorb and minimize contact",{"type":821,"attrs":1318,"content":1319},{"level":904},[1320,1321],{"text":718,"type":766},{"type":805},{"type":807,"attrs":1323},{"id":809,"body":1324},[1325],{"_uid":1326,"image":1327,"component":917,"copyright_details":1331},"i-2a88c37d-4d72-4598-92ff-de94f6197899",{"id":1328,"alt":1329,"name":7,"focus":48,"title":1329,"filename":1330,"copyright":7,"fieldtype":50},3830078,"Rear Side Parry","https://a.storyblok.com/f/115220/1100x1100/489411c1c1/rear_side_parry.png",[],{"type":857,"content":1333},[1334,1339,1344],{"type":860,"content":1335},[1336],{"type":762,"content":1337},[1338],{"text":926,"type":766},{"type":860,"content":1340},[1341],{"type":762,"content":1342},[1343],{"text":1209,"type":766},{"type":860,"content":1345},[1346,1350],{"type":762,"content":1347},[1348],{"text":1349,"type":766},"Right before impact, smack the punch down with your rear hand",{"type":857,"content":1351},[1352,1357],{"type":860,"content":1353},[1354],{"type":762,"content":1355},[1356],{"text":1310,"type":766},{"type":860,"content":1358},[1359],{"type":762,"content":1360},[1361],{"text":1316,"type":766},{"type":821,"attrs":1363,"content":1364},{"level":823},[1365],{"text":1366,"type":766},"Key Takeaway",{"type":762,"content":1368},[1369,1371,1377],{"text":1370,"type":766},"When it comes to the basics of ",{"text":1372,"type":766,"marks":1373},"boxing defense",[1374],{"type":771,"attrs":1375},{"href":1376,"uuid":48,"anchor":48,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-blocking-and-catching",{"text":1378,"type":766},", blocking, catching, and parrying punches are your prime techniques. Blocks are your lower-risk defensive maneuvers, while catches and parries are higher-risk, but they leave you with the ability to counter punches against an opponent.",{"type":762,"content":1380},[1381,1383,1389],{"text":1382,"type":766},"Once you begin to understand and develop these techniques, use a mirror, grab a partner, and see what the actual timing and speed look like. Even if you don’t ever plan to fight in the ring, having a grasp on defensive boxing techniques, even as a ",{"text":1384,"type":766,"marks":1385},"boxing beginner",[1386],{"type":771,"attrs":1387},{"href":1388,"uuid":48,"anchor":48,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home",{"text":1390,"type":766}," will help you develop the mindset and reaction time needed to train.",{"type":762,"content":1392},[1393,1395,1401],{"text":1394,"type":766},"Are you ready to train like a fighter with Tommy and the other FightCamp Trainers? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1396,"type":766,"marks":1397},"FightCamp App",[1398],{"type":771,"attrs":1399},{"href":1400,"uuid":48,"anchor":48,"target":774,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1402,"type":766}," and train with real fighters from the comfort of your own home.",{"type":807,"attrs":1404},{"id":1405,"body":1406},"3b9c4d8e-bfb9-41ea-afdf-500f43293124",[1407],{"url":1408,"_uid":1410,"image":1411,"component":917,"copyright_details":1415},{"id":7,"url":1409,"linktype":13,"fieldtype":14,"cached_url":1409},"https://fightcamp.app.link/GD872R25zob","i-984c713a-cc05-4b1b-b99f-04b5a15475bf",{"id":1412,"alt":1413,"name":7,"focus":48,"title":1413,"filename":1414,"copyright":7,"fieldtype":50},4331964,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/52120db4c5/blog_in-article_ads_free_workout_opt2_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1417,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1422,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1418,"component":118,"meta_info":1419,"meta_title":7,"block_image":1420,"cover_image":1421,"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},[],[],"2022-04-13 00:00","article",{"_uid":1427,"title":657,"plugin":43,"description":1428},"be4c8e5a-fafe-4843-bc2e-264429c530e7","Learn 3 basic boxing defensive techniques to avoid getting hit. Block, catch, and parry your opponent’s punches and focus on making those explosive shots!",{"id":1430,"alt":657,"name":7,"focus":48,"title":657,"filename":1431,"copyright":7,"fieldtype":50},3825966,"https://a.storyblok.com/f/115220/2400x990/8e4a2548a7/block-catch-parry-boxing-defense-101.png",[],"block-catch-parry-boxing-defense-101","blogs/block-catch-parry-boxing-defense-101",-3730,[1437],"featured",60887917,"0825e8de-0d2e-4821-9c50-8997d64a8b2b","2022-03-30T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",1444],[1445,1721,2144,2422,2655,2873],{"name":1446,"created_at":1447,"published_at":1448,"updated_at":1449,"id":1450,"uuid":1451,"content":1452,"slug":1715,"full_slug":1716,"sort_by_date":48,"position":1717,"tag_list":1718,"is_startpage":9,"parent_id":1438,"meta_data":48,"group_id":1719,"first_published_at":1448,"release_id":48,"lang":60,"path":1441,"alternates":1720,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1453,"faqs":1454,"title":1446,"topic":1475,"author":1490,"content":1491,"category":1696,"schedule":1704,"component":1425,"meta_info":1705,"cover_image":1709,"description":1713,"contributors":1714},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1455,1459,1463,1467,1471],{"_uid":1456,"answer":1457,"question":1458,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1460,"answer":1461,"question":1462,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1464,"answer":1465,"question":1466,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1468,"answer":1469,"question":1470,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1472,"answer":1473,"question":1474,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1476,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1488,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1489,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1477,"component":39,"meta_info":1485,"block_image":1486,"cover_image":1487,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1478,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1483,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1484,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1479,"component":118,"meta_info":1480,"meta_title":7,"block_image":1481,"cover_image":1482,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":759,"content":1492},[1493,1508,1512,1516,1520,1524,1528,1531,1536,1541,1555,1560,1564,1569,1573,1578,1592,1596,1600,1614,1628,1632,1636,1650,1655,1659,1673,1678,1692],{"type":762,"content":1494},[1495,1497,1506],{"text":1496,"type":766},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1498,"type":766,"marks":1499},"interval training",[1500,1504],{"type":771,"attrs":1501},{"href":1502,"uuid":48,"anchor":48,"custom":1503,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1505},"underline",{"text":1507,"type":766}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":762,"content":1509},[1510],{"text":1511,"type":766},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":821,"attrs":1513,"content":1514},{"level":823},[1515],{"text":1458,"type":766},{"type":762,"content":1517},[1518],{"text":1519,"type":766},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":762,"content":1521},[1522],{"text":1523,"type":766},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":821,"attrs":1525,"content":1526},{"level":823},[1527],{"text":1462,"type":766},{"type":762,"content":1529},[1530],{"text":1461,"type":766},{"type":821,"attrs":1532,"content":1533},{"level":823},[1534],{"text":1535,"type":766},"Unique Benefits of HIIT",{"type":821,"attrs":1537,"content":1538},{"level":904},[1539],{"text":1540,"type":766},"Maximum Effectiveness in Less Time",{"type":762,"content":1542},[1543,1545,1553],{"text":1544,"type":766},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1546,"type":766,"marks":1547},"25-30% more calories",[1548,1552],{"type":771,"attrs":1549},{"href":1550,"uuid":48,"anchor":48,"custom":1551,"target":774,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1505},{"text":1554,"type":766}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":821,"attrs":1556,"content":1557},{"level":904},[1558],{"text":1559,"type":766},"Tones Muscle",{"type":762,"content":1561},[1562],{"text":1563,"type":766},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":821,"attrs":1565,"content":1566},{"level":904},[1567],{"text":1568,"type":766},"Adds Variety",{"type":762,"content":1570},[1571],{"text":1572,"type":766},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":821,"attrs":1574,"content":1575},{"level":904},[1576],{"text":1577,"type":766},"Improves Cardiovascular Health",{"type":762,"content":1579},[1580,1582,1590],{"text":1581,"type":766},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1583,"type":766,"marks":1584},"greater improvements in blood pressure",[1585,1589],{"type":771,"attrs":1586},{"href":1587,"uuid":48,"anchor":48,"custom":1588,"target":774,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1505},{"text":1591,"type":766}," and blood sugar than moderate-intensity workouts. ",{"type":821,"attrs":1593,"content":1594},{"level":823},[1595],{"text":1470,"type":766},{"type":762,"content":1597},[1598],{"text":1599,"type":766},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":762,"content":1601},[1602,1604,1612],{"text":1603,"type":766},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1605,"type":766,"marks":1606},"roadwork",[1607,1611],{"type":771,"attrs":1608},{"href":1609,"uuid":48,"anchor":48,"custom":1610,"target":774,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1505},{"text":1613,"type":766},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":762,"content":1615},[1616,1618,1626],{"text":1617,"type":766},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1619,"type":766,"marks":1620},"HIIT jump rope workout",[1621,1625],{"type":771,"attrs":1622},{"href":1623,"uuid":48,"anchor":48,"custom":1624,"target":774,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1505},{"text":1627,"type":766}," for a full-body cardio blast in just minutes.",{"type":821,"attrs":1629,"content":1630},{"level":823},[1631],{"text":1474,"type":766},{"type":762,"content":1633},[1634],{"text":1635,"type":766},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":762,"content":1637},[1638,1640,1648],{"text":1639,"type":766},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1641,"type":766,"marks":1642},"10 minutes of HIIT boxing",[1643,1647],{"type":771,"attrs":1644},{"href":1645,"uuid":48,"anchor":48,"custom":1646,"target":774,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1505},{"text":1649,"type":766}," and feel the difference with just one workout.",{"type":821,"attrs":1651,"content":1652},{"level":823},[1653],{"text":1654,"type":766},"Hit With HIIT",{"type":762,"content":1656},[1657],{"text":1658,"type":766},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":762,"content":1660},[1661,1663,1671],{"text":1662,"type":766},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1664,"type":766,"marks":1665},"FightCamp’s extensive library of HIIT workouts",[1666,1670],{"type":771,"attrs":1667},{"href":1668,"uuid":48,"anchor":48,"custom":1669,"target":774,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1505},{"text":1672,"type":766},"!",{"type":821,"attrs":1674,"content":1675},{"level":823},[1676],{"text":1677,"type":766},"Train Like a Fighter",{"type":762,"content":1679},[1680,1682,1690],{"text":1681,"type":766},"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":1683,"type":766,"marks":1684},"FightCamp",[1685,1689],{"type":771,"attrs":1686},{"href":1687,"uuid":48,"anchor":48,"custom":1688,"target":774,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1505},{"text":1691,"type":766}," 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":762,"content":1693},[1694],{"text":1695,"type":766},"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":1697,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1702,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1698,"component":118,"meta_info":1699,"meta_title":7,"block_image":1700,"cover_image":1701,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1706,"title":1707,"plugin":43,"description":1708},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1710,"alt":1711,"name":7,"focus":7,"title":1711,"filename":1712,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1437],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1722,"created_at":1723,"published_at":1724,"updated_at":1725,"id":1726,"uuid":1727,"content":1728,"slug":2137,"full_slug":2138,"sort_by_date":48,"position":2139,"tag_list":2140,"is_startpage":9,"parent_id":1438,"meta_data":48,"group_id":2141,"first_published_at":2142,"release_id":48,"lang":60,"path":1441,"alternates":2143,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1729,"faqs":1730,"title":1722,"topic":1751,"author":1766,"content":1767,"category":2121,"schedule":2129,"component":1425,"meta_info":2130,"cover_image":2133,"description":2132,"contributors":2136},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1731,1735,1739,1743,1747],{"_uid":1732,"answer":1733,"question":1734,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1736,"answer":1737,"question":1738,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1740,"answer":1741,"question":1742,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1744,"answer":1745,"question":1746,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1748,"answer":1749,"question":1750,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1752,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1764,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1765,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1753,"component":39,"meta_info":1761,"block_image":1762,"cover_image":1763,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1754,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1759,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1760,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1755,"component":118,"meta_info":1756,"meta_title":7,"block_image":1757,"cover_image":1758,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":759,"content":1768},[1769,1773,1776,1788,1793,1798,1863,1868,1894,1899,1903,1908,1916,1929,1934,1945,1950,1961,1966,1977,1982,1994,1999,2010,2015,2035,2040,2045,2065,2070,2089,2094,2107,2111],{"type":762,"content":1770},[1771],{"text":1772,"type":766},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":762,"content":1774},[1775],{"text":1733,"type":766},{"type":807,"attrs":1777},{"id":1778,"body":1779},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1780],{"_uid":1781,"link":1782,"image":1784,"title":1786,"component":819},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1783,"linktype":13,"fieldtype":14,"cached_url":1783},"https://pin.it/2zdpNMs",{"id":1785,"alt":1786,"name":7,"focus":48,"title":1786,"filename":1787,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":821,"attrs":1789,"content":1790},{"level":823},[1791],{"text":1792,"type":766},"Top Rock Step-By-Step",{"type":821,"attrs":1794,"content":1795},{"level":904},[1796],{"text":1797,"type":766},"The Feet",{"type":857,"content":1799},[1800,1806,1826,1832,1851,1857],{"type":860,"content":1801},[1802],{"type":762,"content":1803},[1804],{"text":1805,"type":766},"Begin by starting in an athletic stance on the balls of your feet",{"type":860,"content":1807},[1808,1812],{"type":762,"content":1809},[1810],{"text":1811,"type":766},"To start, being by doing a “step out”",{"type":857,"content":1813},[1814,1820],{"type":860,"content":1815},[1816],{"type":762,"content":1817},[1818],{"text":1819,"type":766},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":860,"content":1821},[1822],{"type":762,"content":1823},[1824],{"text":1825,"type":766},"Pause for a half-second",{"type":860,"content":1827},[1828],{"type":762,"content":1829},[1830],{"text":1831,"type":766},"Return to the starting stance by performing a slight hop backward",{"type":860,"content":1833},[1834,1838],{"type":762,"content":1835},[1836],{"text":1837,"type":766},"Once returned, perform the opposite foot “step out”",{"type":857,"content":1839},[1840,1846],{"type":860,"content":1841},[1842],{"type":762,"content":1843},[1844],{"text":1845,"type":766},"Make sure the step out is in front of the opposite foot and crosses over",{"type":860,"content":1847},[1848],{"type":762,"content":1849},[1850],{"text":1825,"type":766},{"type":860,"content":1852},[1853],{"type":762,"content":1854},[1855],{"text":1856,"type":766},"Hop back to the starting position",{"type":860,"content":1858},[1859],{"type":762,"content":1860},[1861],{"text":1862,"type":766},"Continue Top Rocking for the remainder of the set",{"type":821,"attrs":1864,"content":1865},{"level":904},[1866],{"text":1867,"type":766},"The Arms",{"type":857,"content":1869},[1870,1876,1882,1888],{"type":860,"content":1871},[1872],{"type":762,"content":1873},[1874],{"text":1875,"type":766},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":860,"content":1877},[1878],{"type":762,"content":1879},[1880],{"text":1881,"type":766},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":860,"content":1883},[1884],{"type":762,"content":1885},[1886],{"text":1887,"type":766},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":860,"content":1889},[1890],{"type":762,"content":1891},[1892],{"text":1893,"type":766},"Continue using this arm motion to help with rhythm and balance",{"type":821,"attrs":1895,"content":1896},{"level":823},[1897],{"text":1898,"type":766},"Movement Key Points",{"type":762,"content":1900},[1901],{"text":1902,"type":766},"Here are some key things to focus on while performing the Top Rock:",{"type":821,"attrs":1904,"content":1905},{"level":904},[1906],{"text":1907,"type":766},"Start by swinging your arms",{"type":857,"content":1909},[1910],{"type":860,"content":1911},[1912],{"type":762,"content":1913},[1914],{"text":1915,"type":766},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":807,"attrs":1917},{"id":1918,"body":1919},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1920],{"url":1921,"_uid":1923,"image":1924,"component":917,"copyright_details":1928},{"id":7,"url":7,"linktype":1922,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1925,"alt":1926,"name":7,"focus":48,"title":1926,"filename":1927,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":821,"attrs":1930,"content":1931},{"level":904},[1932],{"text":1933,"type":766},"On each hop back, your arms should cross in front of your chest",{"type":807,"attrs":1935},{"id":1918,"body":1936},[1937],{"url":1938,"_uid":1939,"image":1940,"component":917,"copyright_details":1944},{"id":7,"url":7,"linktype":1922,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1941,"alt":1942,"name":7,"focus":48,"title":1942,"filename":1943,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":821,"attrs":1946,"content":1947},{"level":904},[1948],{"text":1949,"type":766},"One foot should cross at a time",{"type":807,"attrs":1951},{"id":1918,"body":1952},[1953],{"url":1954,"_uid":1955,"image":1956,"component":917,"copyright_details":1960},{"id":7,"url":7,"linktype":1922,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1957,"alt":1958,"name":7,"focus":48,"title":1958,"filename":1959,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":821,"attrs":1962,"content":1963},{"level":904},[1964],{"text":1965,"type":766},"Perform the movement by staying on the balls of your feet",{"type":807,"attrs":1967},{"id":1918,"body":1968},[1969],{"url":1970,"_uid":1971,"image":1972,"component":917,"copyright_details":1976},{"id":7,"url":7,"linktype":1922,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1973,"alt":1974,"name":7,"focus":48,"title":1974,"filename":1975,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":821,"attrs":1978,"content":1979},{"level":904},[1980],{"text":1981,"type":766},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":807,"attrs":1983},{"id":1984,"body":1985},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1986],{"url":1987,"_uid":1988,"image":1989,"component":917,"copyright_details":1993},{"id":7,"url":7,"linktype":1922,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1990,"alt":1991,"name":7,"focus":48,"title":1991,"filename":1992,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":821,"attrs":1995,"content":1996},{"level":904},[1997],{"text":1998,"type":766},"Stay loose and have fun!",{"type":807,"attrs":2000},{"id":1918,"body":2001},[2002],{"url":2003,"_uid":2004,"image":2005,"component":917,"copyright_details":2009},{"id":7,"url":7,"linktype":1922,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2006,"alt":2007,"name":7,"focus":48,"title":2007,"filename":2008,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":821,"attrs":2011,"content":2012},{"level":823},[2013],{"text":2014,"type":766},"Muscles Used",{"type":857,"content":2016},[2017,2023,2029],{"type":860,"content":2018},[2019],{"type":762,"content":2020},[2021],{"text":2022,"type":766},"Deltoids",{"type":860,"content":2024},[2025],{"type":762,"content":2026},[2027],{"text":2028,"type":766},"Core",{"type":860,"content":2030},[2031],{"type":762,"content":2032},[2033],{"text":2034,"type":766},"Calves",{"type":821,"attrs":2036,"content":2037},{"level":823},[2038],{"text":2039,"type":766},"Application",{"type":821,"attrs":2041,"content":2042},{"level":904},[2043],{"text":2044,"type":766},"For Sets",{"type":857,"content":2046},[2047,2053,2059],{"type":860,"content":2048},[2049],{"type":762,"content":2050},[2051],{"text":2052,"type":766},"Perform 3-6 sets",{"type":860,"content":2054},[2055],{"type":762,"content":2056},[2057],{"text":2058,"type":766},"12-20 repetitions each way",{"type":860,"content":2060},[2061],{"type":762,"content":2062},[2063],{"text":2064,"type":766},"Rest 30-45 seconds between sets",{"type":821,"attrs":2066,"content":2067},{"level":904},[2068],{"text":2069,"type":766},"For Time",{"type":857,"content":2071},[2072,2077,2083],{"type":860,"content":2073},[2074],{"type":762,"content":2075},[2076],{"text":2052,"type":766},{"type":860,"content":2078},[2079],{"type":762,"content":2080},[2081],{"text":2082,"type":766},"Perform for 30-90 seconds",{"type":860,"content":2084},[2085],{"type":762,"content":2086},[2087],{"text":2088,"type":766},"Rest 45-60 seconds between sets",{"type":821,"attrs":2090,"content":2091},{"level":823},[2092],{"text":2093,"type":766},"Dance Moves For Boxers",{"type":762,"content":2095},[2096,2098,2105],{"text":2097,"type":766},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2099,"type":766,"marks":2100},"Flo Master",[2101],{"type":771,"attrs":2102},{"href":2103,"uuid":48,"anchor":48,"custom":2104,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2106,"type":766},". ",{"type":821,"attrs":2108,"content":2109},{"level":823},[2110],{"text":1677,"type":766},{"type":762,"content":2112},[2113,2114,2119],{"text":1681,"type":766},{"text":1683,"type":766,"marks":2115},[2116],{"type":771,"attrs":2117},{"href":1687,"uuid":48,"anchor":48,"custom":2118,"target":774,"linktype":13},{},{"text":2120,"type":766}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2122,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2127,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2128,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2123,"component":118,"meta_info":2124,"meta_title":7,"block_image":2125,"cover_image":2126,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2131,"title":1722,"plugin":43,"description":2132},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2134,"alt":1722,"name":7,"focus":48,"title":1722,"filename":2135,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1437],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2145,"created_at":2146,"published_at":2147,"updated_at":2148,"id":2149,"uuid":2150,"content":2151,"slug":2416,"full_slug":2417,"sort_by_date":48,"position":2418,"tag_list":2419,"is_startpage":9,"parent_id":1438,"meta_data":48,"group_id":2420,"first_published_at":2147,"release_id":48,"lang":60,"path":1441,"alternates":2421,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2152,"faqs":2153,"title":2145,"topic":2174,"author":2189,"content":2190,"category":2397,"schedule":2405,"component":1425,"meta_info":2406,"cover_image":2410,"description":2414,"contributors":2415},"21563324-6383-4226-86da-b9779cd26bde",[2154,2158,2162,2166,2170],{"_uid":2155,"answer":2156,"question":2157,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2159,"answer":2160,"question":2161,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2163,"answer":2164,"question":2165,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2167,"answer":2168,"question":2169,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2171,"answer":2172,"question":2173,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2175,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2187,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2188,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2176,"component":39,"meta_info":2184,"block_image":2185,"cover_image":2186,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2177,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2182,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2183,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2178,"component":118,"meta_info":2179,"meta_title":7,"block_image":2180,"cover_image":2181,"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":759,"content":2191},[2192,2205,2217,2222,2226,2260,2265,2269,2283,2310,2315,2319,2355,2372,2377,2381,2385,2394],{"type":762,"content":2193},[2194,2196,2203],{"text":2195,"type":766},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2197,"type":766,"marks":2198},"close-range",[2199],{"type":771,"attrs":2200},{"href":2201,"uuid":48,"anchor":48,"custom":2202,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2204,"type":766}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":807,"attrs":2206},{"id":2207,"body":2208},"52fa91c7-90bf-43d9-8857-79752817914b",[2209],{"url":2210,"_uid":2211,"image":2212,"component":917,"copyright_details":2216},{"id":7,"url":7,"linktype":1922,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2213,"alt":2214,"name":7,"focus":48,"title":2214,"filename":2215,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":821,"attrs":2218,"content":2219},{"level":823},[2220],{"text":2221,"type":766},"Rolling Punch Drill",{"type":762,"content":2223},[2224],{"text":2225,"type":766},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":857,"content":2227},[2228,2234,2240,2246],{"type":860,"content":2229},[2230],{"type":762,"content":2231},[2232],{"text":2233,"type":766},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":860,"content":2235},[2236],{"type":762,"content":2237},[2238],{"text":2239,"type":766},"Bend your knees until your thigh muscles are supporting your weight",{"type":860,"content":2241},[2242],{"type":762,"content":2243},[2244],{"text":2245,"type":766},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":860,"content":2247},[2248,2252],{"type":762,"content":2249},[2250],{"text":2251,"type":766},"Develop a steady rhythm, and then start mixing punches in",{"type":857,"content":2253},[2254],{"type":860,"content":2255},[2256],{"type":762,"content":2257},[2258],{"text":2259,"type":766},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":821,"attrs":2261,"content":2262},{"level":823},[2263],{"text":2264,"type":766},"Danger Close Drill",{"type":762,"content":2266},[2267],{"text":2268,"type":766},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":857,"content":2270},[2271,2277],{"type":860,"content":2272},[2273],{"type":762,"content":2274},[2275],{"text":2276,"type":766},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":860,"content":2278},[2279],{"type":762,"content":2280},[2281],{"text":2282,"type":766},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":762,"content":2284},[2285,2290,2292,2299,2301,2308],{"text":2286,"type":766,"marks":2287},"Key focus:",[2288],{"type":2289},"bold",{"text":2291,"type":766}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2293,"type":766,"marks":2294},"hooks",[2295],{"type":771,"attrs":2296},{"href":2297,"uuid":48,"anchor":48,"custom":2298,"target":774,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2300,"type":766}," and ",{"text":2302,"type":766,"marks":2303},"uppercuts",[2304],{"type":771,"attrs":2305},{"href":2306,"uuid":48,"anchor":48,"custom":2307,"target":774,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2309,"type":766},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":821,"attrs":2311,"content":2312},{"level":823},[2313],{"text":2314,"type":766},"Rolling Thunder Drill",{"type":762,"content":2316},[2317],{"text":2318,"type":766},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":857,"content":2320},[2321,2335,2349],{"type":860,"content":2322},[2323,2327],{"type":762,"content":2324},[2325],{"text":2326,"type":766},"On a heavy bag, set an interval of your choosing",{"type":857,"content":2328},[2329],{"type":860,"content":2330},[2331],{"type":762,"content":2332},[2333],{"text":2334,"type":766},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":860,"content":2336},[2337,2341],{"type":762,"content":2338},[2339],{"text":2340,"type":766},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":857,"content":2342},[2343],{"type":860,"content":2344},[2345],{"type":762,"content":2346},[2347],{"text":2348,"type":766},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":860,"content":2350},[2351],{"type":762,"content":2352},[2353],{"text":2354,"type":766},"Rest for 1 minute in between each round to recover",{"type":762,"content":2356},[2357,2361,2363,2370],{"text":2358,"type":766,"marks":2359},"Tip",[2360],{"type":2289},{"text":2362,"type":766},": Maintaining a calm and ",{"text":2364,"type":766,"marks":2365},"steady breath",[2366],{"type":771,"attrs":2367},{"href":2368,"uuid":48,"anchor":48,"custom":2369,"target":774,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2371,"type":766}," will help you establish your rhythm.",{"type":821,"attrs":2373,"content":2374},{"level":823},[2375],{"text":2376,"type":766},"Better, Faster, Stronger",{"type":762,"content":2378},[2379],{"text":2380,"type":766},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":821,"attrs":2382,"content":2383},{"level":823},[2384],{"text":1677,"type":766},{"type":762,"content":2386},[2387,2388,2393],{"text":1681,"type":766},{"text":1683,"type":766,"marks":2389},[2390],{"type":771,"attrs":2391},{"href":1400,"uuid":48,"anchor":48,"custom":2392,"target":774,"linktype":13},{},{"text":1691,"type":766},{"type":762,"content":2395},[2396],{"text":1695,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2398,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2403,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2404,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2399,"component":118,"meta_info":2400,"meta_title":7,"block_image":2401,"cover_image":2402,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2407,"title":2408,"plugin":43,"description":2409},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2411,"alt":2412,"name":7,"focus":48,"title":2412,"filename":2413,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1437],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2423,"created_at":2424,"published_at":2425,"updated_at":2426,"id":2427,"uuid":2428,"content":2429,"slug":2648,"full_slug":2649,"sort_by_date":48,"position":2650,"tag_list":2651,"is_startpage":9,"parent_id":1438,"meta_data":48,"group_id":2652,"first_published_at":2653,"release_id":48,"lang":60,"path":1441,"alternates":2654,"default_full_slug":48,"translated_slugs":48},"Break Out of That Cardio Rut | Boxing Cardio Explained","2022-04-22T09:39:56.827Z","2022-12-12T16:52:26.413Z","2022-12-12T16:52:26.436Z",127571854,"7b547d47-a9d2-4cb1-a2b7-57a40f3b18ec",{"_uid":2430,"faqs":2431,"title":2423,"topic":2452,"author":2467,"content":2468,"category":2630,"schedule":2638,"component":1425,"meta_info":2639,"cover_image":2643,"description":2642,"contributors":2647},"730cf49f-aa02-410f-a65e-8aace6716e4f",[2432,2436,2440,2444,2448],{"_uid":2433,"answer":2434,"question":2435,"component":670},"f75d12e4-e23d-4418-8660-e5027d0e3464","According to the Mayo Clinic, the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!\n\nBut, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.","What Is “Good” Cardio?",{"_uid":2437,"answer":2438,"question":2439,"component":670},"4d7a21b9-8dd6-4898-a4bc-b2d33b733a0e","Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…\n- Boxing includes aerobic and anaerobic exercise\n- Kickboxing is a full body workout\n- Boxing can be low-impact","Why are boxing and kickboxing workouts a great alternative to cardio?",{"_uid":2441,"answer":2442,"question":2443,"component":670},"f2a26de5-7489-4d9b-9e4b-e2b793a6e5f7","Yes! Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and burn more calories even after you’re done working out.","Is boxing both aerobic and anerobic?",{"_uid":2445,"answer":2446,"question":2447,"component":670},"7c8b7b76-36a7-4817-926f-62a37932ef97","Yes! Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.","Is kickboxing a full body workout?",{"_uid":2449,"answer":2450,"question":2451,"component":670},"6632f7b2-e888-4b50-97b7-bfd8b0b7ccd4","Yes! Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), shadowboxing is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.","Can boxing be low-impact?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2453,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2465,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2466,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2454,"component":39,"meta_info":2462,"block_image":2463,"cover_image":2464,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2455,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2460,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2456,"component":118,"meta_info":2457,"meta_title":7,"block_image":2458,"cover_image":2459,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":759,"content":2469},[2470,2474,2478,2482,2495,2499,2503,2508,2520,2533,2538,2549,2553,2575,2580,2591,2604,2609,2613,2617,2626],{"type":762,"content":2471},[2472],{"text":2473,"type":766},"Let’s talk about cardio! What do you think of when you think “cardio?” Do you think of endless miles on the treadmill while watching HGTV? Do you think of pounding the pavement in the heat? Or maybe you get your cardio in with swimming or cycling.",{"type":762,"content":2475},[2476],{"text":2477,"type":766},"Whatever your go-to cardio is, we’re here to tell you: it’s time to shake things up and kick your cardio into high-gear with simple and convenient at-home boxing and kickboxing workouts!",{"type":821,"attrs":2479,"content":2480},{"level":823},[2481],{"text":2435,"type":766},{"type":762,"content":2483},[2484,2486,2493],{"text":2485,"type":766},"According to the ",{"text":2487,"type":766,"marks":2488},"Mayo Clinic",[2489],{"type":771,"attrs":2490},{"href":2491,"uuid":48,"anchor":48,"custom":2492,"target":774,"linktype":13},"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.",{},{"text":2494,"type":766},", the average adult should engage in at least 150 minutes of aerobic exercise per week. (Aerobic exercise increases your heart rate and provides cardiovascular conditioning.) That’s 2.5 hours of cardio a week, or just 30 minutes a day, 5 days a week. We can do that!",{"type":762,"content":2496},[2497],{"text":2498,"type":766},"But, in order for cardio to be effective, you need to get your heart rate up higher and higher, then bring it briefly back down to recover, before raising it again. Unless you’re incorporating interval training and sprint work into your running, swimming, or biking, you’re not achieving that crucial recovery in your cardio workouts. Running or jogging gets your heart rate high, but it keeps it there consistently, and over time, your body adjusts and your baseline heart rate drops, making it harder to push it again. This is why runners often experience plateaus in their training or weight loss goals.",{"type":762,"content":2500},[2501],{"text":2502,"type":766},"Whether you love running or loathe it, breaking up your cardio routine with boxing can help keep your body on its toes and take your cardiovascular health to the next level. Here’s why boxing and kickboxing are the best (and most fun!) ways to vary up your cardio workouts…",{"type":821,"attrs":2504,"content":2505},{"level":823},[2506],{"text":2507,"type":766},"Boxing Includes Aerobic and Anaerobic Exercise",{"type":807,"attrs":2509},{"id":2510,"body":2511},"9ba0784b-d216-4662-a1d6-45bed98469e8",[2512],{"url":2513,"_uid":2514,"image":2515,"component":917,"copyright_details":2519},{"id":7,"url":7,"linktype":1922,"fieldtype":14,"cached_url":7},"i-a8b25e3b-3317-4052-86de-dcb26c6c956d",{"id":2516,"alt":2517,"name":7,"focus":48,"title":2517,"filename":2518,"copyright":7,"fieldtype":50},4625369,"Boxing Workout","https://a.storyblok.com/f/115220/1100x1100/b7e539568f/boxing.png",[],{"type":762,"content":2521},[2522,2524,2531],{"text":2523,"type":766},"Boxing and kickboxing are by nature the ultimate interval workouts. Structured in 3- or 5-minute rounds, boxing and kickboxing workouts alternate between aerobic and anaerobic exercise. What does this mean? Rather than maintaining a high but steady heart rate (like with running), boxing and kickboxing keep you in an aerobic state for about ⅓ of the workout, and the rest of the time you are in an anaerobic state. This helps you increase your speed, power, and strength, and ",{"text":2525,"type":766,"marks":2526},"burn more calories",[2527],{"type":771,"attrs":2528},{"href":2529,"uuid":48,"anchor":48,"custom":2530,"target":774,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-many-calories-do-you-burn-boxing-a-fightcamp-case-study",{},{"text":2532,"type":766}," even after you’re done working out.",{"type":821,"attrs":2534,"content":2535},{"level":823},[2536],{"text":2537,"type":766},"Kickboxing Is A Full Body Workout",{"type":807,"attrs":2539},{"id":2510,"body":2540},[2541],{"url":2542,"_uid":2543,"image":2544,"component":917,"copyright_details":2548},{"id":7,"url":7,"linktype":1922,"fieldtype":14,"cached_url":7},"i-a1a28cc7-21c3-4f2d-96b2-0e59b26cace9",{"id":2545,"alt":2546,"name":7,"focus":48,"title":2546,"filename":2547,"copyright":7,"fieldtype":50},4625370,"Kickboxing Workout","https://a.storyblok.com/f/115220/1100x1100/91247f412d/kickboxing.png",[],{"type":762,"content":2550},[2551],{"text":2552,"type":766},"Whether you’re doing traditional boxing or kickboxing, you will be engaging your entire body. The power of your punches doesn’t come from just your arms – it comes from your legs and your core. Between jabs, hook shots, and kicks, you’ll engage a full range of motion, which means your muscles will move in dynamic ways (as opposed to the lateral movements of running, swimming, and biking). In addition to increased cardiovascular health, you’ll likely see an increase in your flexibility, as well.",{"type":762,"content":2554},[2555,2557,2564,2566,2573],{"text":2556,"type":766},"With FightCamp’s at-home boxing and kickboxing workouts, you can pick from an ever-growing selection of workouts to focus on your specific goals. Want to work on your lower body? Check out this ",{"text":2558,"type":766,"marks":2559},"all-level lower body workout",[2560],{"type":771,"attrs":2561},{"href":2562,"uuid":48,"anchor":48,"custom":2563,"target":774,"linktype":13},"https://joinfightcamp.com/workouts/lower-body-workout-492/",{},{"text":2565,"type":766}," with FightCamp Trainer Shanie Smash! Or tone up those arms and shoulders with this ",{"text":2567,"type":766,"marks":2568},"upper body workout",[2569],{"type":771,"attrs":2570},{"href":2571,"uuid":48,"anchor":48,"custom":2572,"target":774,"linktype":13},"https://joinfightcamp.com/workouts/upper-body-kickboxing-workout-673/",{},{"text":2574,"type":766}," led by Flo Master.",{"type":821,"attrs":2576,"content":2577},{"level":823},[2578],{"text":2579,"type":766},"Boxing Can Be Low-Impact",{"type":807,"attrs":2581},{"id":2510,"body":2582},[2583],{"url":2584,"_uid":2585,"image":2586,"component":917,"copyright_details":2590},{"id":7,"url":7,"linktype":1922,"fieldtype":14,"cached_url":7},"i-4ff53dfe-09bb-48ae-a844-280942afcb27",{"id":2587,"alt":2588,"name":7,"focus":48,"title":2588,"filename":2589,"copyright":7,"fieldtype":50},4625383,"Shadowboxing Workout","https://a.storyblok.com/f/115220/1100x1100/387c18f568/shadowboxing.png",[],{"type":762,"content":2592},[2593,2595,2602],{"text":2594,"type":766},"Incorporating cardio boxing workouts into your fitness routine will help strengthen your muscles from head to toe without putting too much pressure on your knees and other joints. Boxing can even be a great cardio workout for people who need to stick to low-impact movements. If you don’t want to hit a heavy bag (or just don’t have room for one in your home), ",{"text":2596,"type":766,"marks":2597},"shadowboxing",[2598],{"type":771,"attrs":2599},{"href":2600,"uuid":48,"anchor":48,"custom":2601,"target":774,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2603,"type":766}," is an equally effective cardio workout that can burn calories as well as increase speed and endurance without any impact on your joints.",{"type":821,"attrs":2605,"content":2606},{"level":823},[2607],{"text":2608,"type":766},"Kick Boring Cardio To The Curb",{"type":762,"content":2610},[2611],{"text":2612,"type":766},"Cardio shouldn’t be dull, miserable, or damaging to your body. Break up your routine (or start a new one!) with FightCamp’s at-home boxing workouts. Our trainer-led workouts will challenge you without hurting you, and if you think a runner’s high is addictive … wait until you experience the boxer’s high!",{"type":821,"attrs":2614,"content":2615},{"level":823},[2616],{"text":1677,"type":766},{"type":762,"content":2618},[2619,2620,2625],{"text":1681,"type":766},{"text":1683,"type":766,"marks":2621},[2622],{"type":771,"attrs":2623},{"href":1687,"uuid":48,"anchor":48,"custom":2624,"target":774,"linktype":13},{},{"text":1691,"type":766},{"type":762,"content":2627},[2628],{"text":2629,"type":766},"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":2631,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2636,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2637,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2632,"component":118,"meta_info":2633,"meta_title":7,"block_image":2634,"cover_image":2635,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-12 00:00",{"_uid":2640,"title":2641,"plugin":43,"description":2642},"acb7f9d5-8669-42db-bd5f-d6e0b29198e1","Break Out of That Cardio Rut With Boxing | FightCamp","Boxing and Kickboxing can take your body and your cardiovascular health to the next level. Mix up your cardio of running and cycling with punches and kicks!",{"id":2644,"alt":2645,"name":7,"focus":48,"title":2645,"filename":2646,"copyright":7,"fieldtype":50},4624312,"Break Out of That Cardio Rut With Boxing | Cardio Explained","https://a.storyblok.com/f/115220/2400x990/5854b2938e/break-out-of-that-cardio-rut-with-boxing-cardio-explained.png",[],"break-out-of-that-cardio-rut-boxing-cardio-explained","blogs/break-out-of-that-cardio-rut-boxing-cardio-explained",-4610,[1437],"bf55c964-91b6-4973-aa40-28f2015b356c","2022-12-12T15:02:42.695Z",[],{"name":2656,"created_at":2657,"published_at":2658,"updated_at":2659,"id":2660,"uuid":2661,"content":2662,"slug":2867,"full_slug":2868,"sort_by_date":48,"position":2869,"tag_list":2870,"is_startpage":9,"parent_id":1438,"meta_data":48,"group_id":2871,"first_published_at":2658,"release_id":48,"lang":60,"path":1441,"alternates":2872,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":2663,"faqs":2664,"title":2656,"topic":2681,"author":1490,"content":2696,"category":2848,"schedule":2856,"component":1425,"meta_info":2857,"cover_image":2861,"description":2865,"contributors":2866},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[2665,2669,2673,2677],{"_uid":2666,"answer":2667,"question":2668,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":2670,"answer":2671,"question":2672,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":2674,"answer":2675,"question":2676,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":2678,"answer":2679,"question":2680,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2682,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2694,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2695,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2683,"component":39,"meta_info":2691,"block_image":2692,"cover_image":2693,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2684,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2689,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2690,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2685,"component":118,"meta_info":2686,"meta_title":7,"block_image":2687,"cover_image":2688,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":759,"content":2697},[2698,2702,2715,2719,2724,2727,2732,2737,2741,2746,2750,2755,2759,2764,2768,2773,2787,2791,2795,2799,2803,2808,2812,2826,2830,2834,2845],{"type":762,"content":2699},[2700],{"text":2701,"type":766},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":762,"content":2703},[2704,2706,2713],{"text":2705,"type":766},"Running for boxers is a critical element of ",{"text":2707,"type":766,"marks":2708},"roadwork drills",[2709,2712],{"type":771,"attrs":2710},{"href":1609,"uuid":48,"anchor":48,"custom":2711,"target":774,"linktype":13},{},{"type":1505},{"text":2714,"type":766}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":762,"content":2716},[2717],{"text":2718,"type":766},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":821,"attrs":2720,"content":2721},{"level":823},[2722],{"text":2723,"type":766},"Is Running Good for Boxing?",{"type":762,"content":2725},[2726],{"text":2667,"type":766},{"type":821,"attrs":2728,"content":2729},{"level":823},[2730],{"text":2731,"type":766},"Benefits of Running for Boxers",{"type":821,"attrs":2733,"content":2734},{"level":904},[2735],{"text":2736,"type":766},"Builds Endurance & Stamina",{"type":762,"content":2738},[2739],{"text":2740,"type":766},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":821,"attrs":2742,"content":2743},{"level":904},[2744],{"text":2745,"type":766},"Improves Cardiovascular System",{"type":762,"content":2747},[2748],{"text":2749,"type":766},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":821,"attrs":2751,"content":2752},{"level":904},[2753],{"text":2754,"type":766},"Strengthens Lower Body",{"type":762,"content":2756},[2757],{"text":2758,"type":766},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":821,"attrs":2760,"content":2761},{"level":904},[2762],{"text":2763,"type":766},"Teaches Discipline",{"type":762,"content":2765},[2766],{"text":2767,"type":766},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":821,"attrs":2769,"content":2770},{"level":904},[2771],{"text":2772,"type":766},"Enhances Mental Clarity",{"type":762,"content":2774},[2775,2777,2785],{"text":2776,"type":766},"Much like boxing, running can be a form of ",{"text":2778,"type":766,"marks":2779},"meditative movement",[2780,2784],{"type":771,"attrs":2781},{"href":2782,"uuid":48,"anchor":48,"custom":2783,"target":774,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1505},{"text":2786,"type":766}," that clears your head and focuses your mind.",{"type":821,"attrs":2788,"content":2789},{"level":823},[2790],{"text":2676,"type":766},{"type":762,"content":2792},[2793],{"text":2794,"type":766},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":762,"content":2796},[2797],{"text":2798,"type":766},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":762,"content":2800},[2801],{"text":2802,"type":766},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":821,"attrs":2804,"content":2805},{"level":823},[2806],{"text":2807,"type":766},"How Long Should I Be Running for Boxing?",{"type":762,"content":2809},[2810],{"text":2811,"type":766},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":762,"content":2813},[2814,2816,2824],{"text":2815,"type":766},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":2817,"type":766,"marks":2818},"10 minutes of running",[2819,2823],{"type":771,"attrs":2820},{"href":2821,"uuid":48,"anchor":48,"custom":2822,"target":774,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1505},{"text":2825,"type":766}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":762,"content":2827},[2828],{"text":2829,"type":766},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":821,"attrs":2831,"content":2832},{"level":823},[2833],{"text":1677,"type":766},{"type":762,"content":2835},[2836,2837,2843],{"text":1681,"type":766},{"text":1683,"type":766,"marks":2838},[2839,2842],{"type":771,"attrs":2840},{"href":1687,"uuid":48,"anchor":48,"custom":2841,"target":774,"linktype":13},{},{"type":1505},{"text":2844,"type":766}," 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":762,"content":2846},[2847],{"text":1695,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2849,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2854,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2855,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2850,"component":118,"meta_info":2851,"meta_title":7,"block_image":2852,"cover_image":2853,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2858,"title":2859,"plugin":43,"description":2860},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2862,"alt":2863,"name":7,"focus":7,"title":2863,"filename":2864,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1437],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2874,"created_at":2875,"published_at":2876,"updated_at":2877,"id":2878,"uuid":2879,"content":2880,"slug":3044,"full_slug":3045,"sort_by_date":48,"position":3046,"tag_list":3047,"is_startpage":9,"parent_id":1438,"meta_data":48,"group_id":3048,"first_published_at":2876,"release_id":48,"lang":60,"path":1441,"alternates":3049,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2881,"faqs":2882,"title":2874,"topic":2891,"author":2189,"content":2906,"category":3025,"schedule":3033,"component":1425,"meta_info":3034,"cover_image":3038,"description":3042,"contributors":3043},"c6387572-343f-40bf-8172-852035367c90",[2883,2887],{"_uid":2884,"answer":2885,"question":2886,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2888,"answer":2889,"question":2890,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2892,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2904,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2905,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2893,"component":39,"meta_info":2901,"block_image":2902,"cover_image":2903,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2894,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2899,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2900,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2895,"component":118,"meta_info":2896,"meta_title":7,"block_image":2897,"cover_image":2898,"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":759,"content":2907},[2908,2913,2916,2921,2926,2930,2935,2939,2944,2957,2962,2975,2980,2984,2989,3000,3005,3009,3013,3022],{"type":821,"attrs":2909,"content":2910},{"level":823},[2911],{"text":2912,"type":766},"Boxing Gym Culture",{"type":762,"content":2914},[2915],{"text":2889,"type":766},{"type":821,"attrs":2917,"content":2918},{"level":823},[2919],{"text":2920,"type":766},"What Are the Basic Boxing Gym Rules? ",{"type":821,"attrs":2922,"content":2923},{"level":904},[2924],{"text":2925,"type":766},"Yes Coach, No Coach",{"type":762,"content":2927},[2928],{"text":2929,"type":766},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":821,"attrs":2931,"content":2932},{"level":904},[2933],{"text":2934,"type":766},"Sharing is Caring",{"type":762,"content":2936},[2937],{"text":2938,"type":766},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":821,"attrs":2940,"content":2941},{"level":904},[2942],{"text":2943,"type":766},"Keep it Clean",{"type":762,"content":2945},[2946,2948,2955],{"text":2947,"type":766},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2949,"type":766,"marks":2950},"clean it off.",[2951],{"type":771,"attrs":2952},{"href":2953,"uuid":48,"anchor":48,"custom":2954,"target":774,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2956,"type":766}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":821,"attrs":2958,"content":2959},{"level":904},[2960],{"text":2961,"type":766},"No Killers in Sparring",{"type":762,"content":2963},[2964,2966,2973],{"text":2965,"type":766},"In most boxing gym workouts you will find yourself ",{"text":2967,"type":766,"marks":2968},"sparring",[2969],{"type":771,"attrs":2970},{"href":2971,"uuid":48,"anchor":48,"custom":2972,"target":774,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2974,"type":766},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":821,"attrs":2976,"content":2977},{"level":904},[2978],{"text":2979,"type":766},"Don’t Dump Your Weights",{"type":762,"content":2981},[2982],{"text":2983,"type":766},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":821,"attrs":2985,"content":2986},{"level":904},[2987],{"text":2988,"type":766},"Leave the Weightcut Fighter Alone",{"type":762,"content":2990},[2991,2993,2998],{"text":2992,"type":766},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2994,"type":766,"marks":2995},"leave them alone.",[2996],{"type":2997},"italic",{"text":2999,"type":766}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":821,"attrs":3001,"content":3002},{"level":904},[3003],{"text":3004,"type":766},"The Golden Rule",{"type":762,"content":3006},[3007],{"text":3008,"type":766},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":821,"attrs":3010,"content":3011},{"level":823},[3012],{"text":1677,"type":766},{"type":762,"content":3014},[3015,3016,3021],{"text":1681,"type":766},{"text":1683,"type":766,"marks":3017},[3018],{"type":771,"attrs":3019},{"href":1687,"uuid":48,"anchor":48,"custom":3020,"target":774,"linktype":13},{},{"text":2844,"type":766},{"type":762,"content":3023},[3024],{"text":2629,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3026,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3031,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3032,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3027,"component":118,"meta_info":3028,"meta_title":7,"block_image":3029,"cover_image":3030,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":3035,"title":3036,"plugin":43,"description":3037},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":3039,"alt":3040,"name":7,"focus":7,"title":3040,"filename":3041,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1437],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1425,"created_at":3051,"published_at":3052,"updated_at":3053,"id":3054,"uuid":3055,"content":3056,"slug":1425,"full_slug":3077,"sort_by_date":48,"position":446,"tag_list":3078,"is_startpage":9,"parent_id":3079,"meta_data":48,"group_id":3080,"first_published_at":3081,"release_id":48,"lang":60,"path":7,"alternates":3082,"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":3057,"component":3058,"meta_info":3059,"custom_content_list":3061},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3060,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3062,3067,3072],{"_uid":3063,"label":3064,"value":3065,"dev_id":3066,"component":766},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3068,"label":3069,"value":3070,"dev_id":3071,"component":766},"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":3073,"label":3074,"value":3075,"dev_id":3076,"component":766},"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",[],1785892835846]