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Glute Bridges","How can I build my booty?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"f12c3d6b-012a-4fe4-a407-efa9feab7663","- Place the resistance band around your thighs, just above your knees\n- Stand with your feet a bit wider than shoulder-width apart\n- Your spine should be neutral and your shoulders back\n- Lower yourself into a squat while keeping your chest and shoulders upright as you lower\n- Return to your starting position\n- Repeat 10 times","Squats (10 reps)",{"_uid":676,"answer":677,"question":678,"component":670},"374040e8-c040-4336-aa5b-0a2ed3a6cf6d","- Place the resistance band around your thighs, just above your knees\n- Keep your feet wider than shoulder-width apart and lower yourself into a half squat position\n- Step out laterally to the side with your right leg\n- Repeat 10 times\n- Then repeat with the left leg for 10 more reps","Lateral Shuffles (10 reps each side)",{"_uid":680,"answer":681,"question":682,"component":670},"67b0119a-fa91-4ff1-a20d-c3ddb0ad224a","- Place the resistance band around your thighs, just above your knees\n- Lay down on your side and prop yourself up onto your elbow\n- Bend your knees up towards your chest into a 45-degree angle\n- Keeping your ankles and feet pressed together, open your knees to create tension on the band and then return to starting position\n- Repeat 10 times\n- Switch sides and repeat for 10 more reps","Side-Lying Clams (10 reps each side)",{"_uid":684,"answer":685,"question":686,"component":670},"c633379c-8cd2-482b-bf91-b577a55f8b76","- Place the resistance band around your thighs, just above your knees\n- Lay flat on your back and bend your knees, bringing your feet up towards your butt and keeping them flat on the floor\n- Drive through your heels to thrust your hips up towards the ceiling\n- Squeeze your glutes and tuck your belly button into your spine\n- Slowly return to your starting position and repeat 10 times","Glute Bridges (10 reps)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":688,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":133,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":710,"_uid":711,"name":712,"photo":713,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":714,"alt":712,"name":7,"focus":48,"title":712,"filename":715,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":727,"content":728},"doc",[729,745,752,786,791,796,811,852,856,867,897,901,912,948,952,963,994,999,1027,1032],{"type":730,"content":731},"paragraph",[732,735,743],{"text":733,"type":734},"Contrary to what one may think, punching power comes from the ground up. So if you want to hit harder, focus on building strong glutes. No gym? No squat rack? Not a problem. A ","text",{"text":736,"type":734,"marks":737},"resistance band",[738],{"type":739,"attrs":740},"link",{"href":741,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://joinfightcamp.com/shop/equipment/?utm_source=organicBlog&utm_medium=&utm_content=accessories","_blank",{"text":744,"type":734}," is a lightweight and convenient substitute that you can use anytime and take anywhere. Follow these 4 moves to build a strong booty for boxing or any other combat sport.",{"type":746,"attrs":747,"content":749},"heading",{"level":748},2,[750],{"text":751,"type":734},"4 Moves To Build Your Booty",{"type":753,"attrs":754,"content":756},"ordered_list",{"order":755},1,[757,768,774,780],{"type":758,"content":759},"list_item",[760],{"type":730,"content":761},[762],{"text":763,"type":734,"marks":764},"Squats",[765],{"type":739,"attrs":766},{"href":767,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-squats",{"type":758,"content":769},[770],{"type":730,"content":771},[772],{"text":773,"type":734},"Lateral Shuffles",{"type":758,"content":775},[776],{"type":730,"content":777},[778],{"text":779,"type":734},"Side-Lying Clams",{"type":758,"content":781},[782],{"type":730,"content":783},[784],{"text":785,"type":734},"Glute Bridges",{"type":746,"attrs":787,"content":788},{"level":748},[789],{"text":790,"type":734},"Booty Building 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shoulder-width apart",{"type":812,"content":827},[828],{"type":758,"content":829},[830],{"type":730,"content":831},[832],{"text":833,"type":734},"Your spine should be neutral and your shoulders back",{"type":758,"content":835},[836],{"type":730,"content":837},[838],{"text":839,"type":734},"Lower yourself into a squat while keeping your chest and shoulders upright as you lower",{"type":758,"content":841},[842],{"type":730,"content":843},[844],{"text":845,"type":734},"Return to your starting position",{"type":758,"content":847},[848],{"type":730,"content":849},[850],{"text":851,"type":734},"Repeat 10 times",{"type":746,"attrs":853,"content":854},{"level":793},[855],{"text":678,"type":734},{"type":797,"attrs":857},{"id":799,"body":858},[859],{"url":860,"_uid":861,"image":862,"component":809,"copyright_details":866},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-fe670488-5ecd-49be-8e43-0df2e0ac211c",{"id":863,"alt":864,"name":7,"focus":48,"title":864,"filename":865,"copyright":7,"fieldtype":50},5029922,"Lateral shuffles with a resistance band","https://a.storyblok.com/f/115220/1100x1100/02521d307c/lateral_shuffles_with_a_resistance_band.png",[],{"type":812,"content":868},[869,874,880,886,891],{"type":758,"content":870},[871],{"type":730,"content":872},[873],{"text":819,"type":734},{"type":758,"content":875},[876],{"type":730,"content":877},[878],{"text":879,"type":734},"Keep your feet wider than shoulder-width apart and lower yourself into a half squat position",{"type":758,"content":881},[882],{"type":730,"content":883},[884],{"text":885,"type":734},"Step out laterally to the side with your right leg",{"type":758,"content":887},[888],{"type":730,"content":889},[890],{"text":851,"type":734},{"type":758,"content":892},[893],{"type":730,"content":894},[895],{"text":896,"type":734},"Then repeat with the left leg for 10 more reps",{"type":746,"attrs":898,"content":899},{"level":793},[900],{"text":682,"type":734},{"type":797,"attrs":902},{"id":799,"body":903},[904],{"url":905,"_uid":906,"image":907,"component":809,"copyright_details":911},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-b9c4d514-7f13-4be3-a4b5-77ec8fb4a3eb",{"id":908,"alt":909,"name":7,"focus":48,"title":909,"filename":910,"copyright":7,"fieldtype":50},5029990,"Side lying clams with a resistance band","https://a.storyblok.com/f/115220/1100x1100/81916d07ca/side-lying-clams-with-a-resistance-band.png",[],{"type":812,"content":913},[914,919,925,931,937,942],{"type":758,"content":915},[916],{"type":730,"content":917},[918],{"text":819,"type":734},{"type":758,"content":920},[921],{"type":730,"content":922},[923],{"text":924,"type":734},"Lay down on your side and prop yourself up onto your elbow",{"type":758,"content":926},[927],{"type":730,"content":928},[929],{"text":930,"type":734},"Bend your knees up towards your chest into a 45-degree angle",{"type":758,"content":932},[933],{"type":730,"content":934},[935],{"text":936,"type":734},"Keeping your ankles and feet pressed together, open your knees to create tension on the band and then return to starting position",{"type":758,"content":938},[939],{"type":730,"content":940},[941],{"text":851,"type":734},{"type":758,"content":943},[944],{"type":730,"content":945},[946],{"text":947,"type":734},"Switch sides and repeat for 10 more reps",{"type":746,"attrs":949,"content":950},{"level":793},[951],{"text":686,"type":734},{"type":797,"attrs":953},{"id":799,"body":954},[955],{"url":956,"_uid":957,"image":958,"component":809,"copyright_details":962},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-89ae19c6-a7ee-467a-937e-d3318fd09ea0",{"id":959,"alt":960,"name":7,"focus":48,"title":960,"filename":961,"copyright":7,"fieldtype":50},5030033,"Glute bridges with a resistance band","https://a.storyblok.com/f/115220/1100x1100/14f469e2e7/glute_bridges_with_a_resistance_band.png",[],{"type":812,"content":964},[965,970,976,982,988],{"type":758,"content":966},[967],{"type":730,"content":968},[969],{"text":819,"type":734},{"type":758,"content":971},[972],{"type":730,"content":973},[974],{"text":975,"type":734},"Lay flat on your back and bend your knees, bringing your feet up towards your butt and keeping them flat on the floor",{"type":758,"content":977},[978],{"type":730,"content":979},[980],{"text":981,"type":734},"Drive through your heels to thrust your hips up towards the ceiling",{"type":758,"content":983},[984],{"type":730,"content":985},[986],{"text":987,"type":734},"Squeeze your glutes and tuck your belly button into your spine",{"type":758,"content":989},[990],{"type":730,"content":991},[992],{"text":993,"type":734},"Slowly return to your starting position and repeat 10 times",{"type":746,"attrs":995,"content":996},{"level":748},[997],{"text":998,"type":734},"Get Shanie Smashed!",{"type":730,"content":1000},[1001,1003,1009,1011,1017,1019,1025],{"text":1002,"type":734},"I recommend doing these resistance band exercises 3-5 times a week or before each workout as a part of the activation phase of your ",{"text":1004,"type":734,"marks":1005},"dynamic warm-up",[1006],{"type":739,"attrs":1007},{"href":1008,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-dynamic-warm-up-routine",{"text":1010,"type":734},". These exercises can also be done on days that you're not going to hit the bag. As you get stronger you can increase ",{"text":1012,"type":734,"marks":1013},"sets, reps",[1014],{"type":739,"attrs":1015},{"href":1016,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/reps-and-sets-explained-boxing-strength-training",{"text":1018,"type":734},", resistance, and time under tension. Want more ideas on how to use resistance bands in your boxing training to build strength? Let me know in the ",{"text":1020,"type":734,"marks":1021},"FightCamp Facebook Community",[1022],{"type":739,"attrs":1023},{"href":1024,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{"text":1026,"type":734}," what your fitness goals are!",{"type":746,"attrs":1028,"content":1029},{"level":748},[1030],{"text":1031,"type":734},"Train Like a Fighter",{"type":730,"content":1033},[1034,1036,1042],{"text":1035,"type":734},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1037,"type":734,"marks":1038},"FightCamp",[1039],{"type":739,"attrs":1040},{"href":1041,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1043,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1045,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1050,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1051,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1046,"component":118,"meta_info":1047,"meta_title":7,"block_image":1048,"cover_image":1049,"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},[],[],"2022-10-04 00:00","article",{"_uid":1055,"title":657,"plugin":43,"description":1056},"3f892dd4-f78e-445d-b360-ce202bc54893","Build up that booty with FightCamp Trainer Shanie Smash! Add a resistance band and these four (4) exercises to your boxing training and get your booty burning.",{"id":1058,"alt":657,"name":7,"focus":48,"title":657,"filename":1059,"copyright":7,"fieldtype":50},5029682,"https://a.storyblok.com/f/115220/2400x990/cb17ff6053/booty-builder-boxing-workout-with-a-resistance-band.png",[],"booty-builder-boxing-workout-with-a-resistance-band","blogs/booty-builder-boxing-workout-with-a-resistance-band",-4250,[1065],"featured",60887917,"9c014e73-793f-4d63-a8af-5ff014590019","training/{{story.slug}}",[],["Reactive",1071],[1072,1252,1494,1915,2092,2318],{"name":1073,"created_at":1074,"published_at":1075,"updated_at":1076,"id":1077,"uuid":1078,"content":1079,"slug":1246,"full_slug":1247,"sort_by_date":48,"position":1248,"tag_list":1249,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":1250,"first_published_at":1075,"release_id":48,"lang":60,"path":1068,"alternates":1251,"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":1080,"faqs":1081,"title":1073,"topic":1090,"author":1105,"content":1106,"category":1227,"schedule":1235,"component":1053,"meta_info":1236,"cover_image":1240,"description":1244,"contributors":1245},"c6387572-343f-40bf-8172-852035367c90",[1082,1086],{"_uid":1083,"answer":1084,"question":1085,"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":1087,"answer":1088,"question":1089,"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":1091,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1103,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1104,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1092,"component":39,"meta_info":1100,"block_image":1101,"cover_image":1102,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1093,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1098,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1099,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1094,"component":118,"meta_info":1095,"meta_title":7,"block_image":1096,"cover_image":1097,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1107},[1108,1113,1116,1121,1126,1130,1135,1139,1144,1157,1162,1175,1180,1184,1189,1200,1205,1209,1213,1223],{"type":746,"attrs":1109,"content":1110},{"level":748},[1111],{"text":1112,"type":734},"Boxing Gym Culture",{"type":730,"content":1114},[1115],{"text":1088,"type":734},{"type":746,"attrs":1117,"content":1118},{"level":748},[1119],{"text":1120,"type":734},"What Are the Basic Boxing Gym Rules? ",{"type":746,"attrs":1122,"content":1123},{"level":793},[1124],{"text":1125,"type":734},"Yes Coach, No Coach",{"type":730,"content":1127},[1128],{"text":1129,"type":734},"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":746,"attrs":1131,"content":1132},{"level":793},[1133],{"text":1134,"type":734},"Sharing is Caring",{"type":730,"content":1136},[1137],{"text":1138,"type":734},"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":746,"attrs":1140,"content":1141},{"level":793},[1142],{"text":1143,"type":734},"Keep it Clean",{"type":730,"content":1145},[1146,1148,1155],{"text":1147,"type":734},"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":1149,"type":734,"marks":1150},"clean it off.",[1151],{"type":739,"attrs":1152},{"href":1153,"uuid":48,"anchor":48,"custom":1154,"target":742,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1156,"type":734}," 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":746,"attrs":1158,"content":1159},{"level":793},[1160],{"text":1161,"type":734},"No Killers in Sparring",{"type":730,"content":1163},[1164,1166,1173],{"text":1165,"type":734},"In most boxing gym workouts you will find yourself ",{"text":1167,"type":734,"marks":1168},"sparring",[1169],{"type":739,"attrs":1170},{"href":1171,"uuid":48,"anchor":48,"custom":1172,"target":742,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1174,"type":734},". 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":746,"attrs":1176,"content":1177},{"level":793},[1178],{"text":1179,"type":734},"Don’t Dump Your Weights",{"type":730,"content":1181},[1182],{"text":1183,"type":734},"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":746,"attrs":1185,"content":1186},{"level":793},[1187],{"text":1188,"type":734},"Leave the Weightcut Fighter Alone",{"type":730,"content":1190},[1191,1193,1198],{"text":1192,"type":734},"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":1194,"type":734,"marks":1195},"leave them alone.",[1196],{"type":1197},"italic",{"text":1199,"type":734}," 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":746,"attrs":1201,"content":1202},{"level":793},[1203],{"text":1204,"type":734},"The Golden Rule",{"type":730,"content":1206},[1207],{"text":1208,"type":734},"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":746,"attrs":1210,"content":1211},{"level":748},[1212],{"text":1031,"type":734},{"type":730,"content":1214},[1215,1216,1221],{"text":1035,"type":734},{"text":1037,"type":734,"marks":1217},[1218],{"type":739,"attrs":1219},{"href":1041,"uuid":48,"anchor":48,"custom":1220,"target":742,"linktype":13},{},{"text":1222,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":1224},[1225],{"text":1226,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1228,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1233,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1234,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1229,"component":118,"meta_info":1230,"meta_title":7,"block_image":1231,"cover_image":1232,"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":1237,"title":1238,"plugin":43,"description":1239},"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":1241,"alt":1242,"name":7,"focus":7,"title":1242,"filename":1243,"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,[1065],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1253,"created_at":1254,"published_at":1255,"updated_at":1256,"id":1257,"uuid":1258,"content":1259,"slug":1487,"full_slug":1488,"sort_by_date":48,"position":1489,"tag_list":1490,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":1491,"first_published_at":1492,"release_id":48,"lang":60,"path":1068,"alternates":1493,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1260,"faqs":1261,"title":1253,"topic":1274,"author":1289,"content":1290,"category":1468,"schedule":1476,"component":1053,"meta_info":1477,"cover_image":1481,"description":1485,"contributors":1486},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1262,1266,1270],{"_uid":1263,"answer":1264,"question":1265,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1267,"answer":1268,"question":1269,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1271,"answer":1272,"question":1273,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1275,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1287,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1288,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1276,"component":39,"meta_info":1284,"block_image":1285,"cover_image":1286,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1277,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1282,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1283,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1278,"component":118,"meta_info":1279,"meta_title":7,"block_image":1280,"cover_image":1281,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":727,"content":1291},[1292,1296,1300,1304,1308,1323,1369,1383,1388,1412,1446,1450,1454,1464],{"type":746,"attrs":1293,"content":1294},{"level":748},[1295],{"text":1265,"type":734},{"type":730,"content":1297},[1298],{"text":1299,"type":734},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":730,"content":1301},[1302],{"text":1303,"type":734},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":746,"attrs":1305,"content":1306},{"level":748},[1307],{"text":1269,"type":734},{"type":730,"content":1309},[1310,1312,1321],{"text":1311,"type":734},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1313,"type":734,"marks":1314},"National Academy of Sports Medicine",[1315,1319],{"type":739,"attrs":1316},{"href":1317,"uuid":48,"anchor":48,"custom":1318,"target":742,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1320},"underline",{"text":1322,"type":734}," has a few exercise-related symptoms of overtraining:",{"type":753,"attrs":1324,"content":1326},{"order":1325},{"order":755},[1327,1333,1339,1345,1351,1357,1363],{"type":758,"content":1328},[1329],{"type":730,"content":1330},[1331],{"text":1332,"type":734},"A plateau or decline in workout performance or progress",{"type":758,"content":1334},[1335],{"type":730,"content":1336},[1337],{"text":1338,"type":734},"A perception of increased exertion during “normal” or “easy” workouts",{"type":758,"content":1340},[1341],{"type":730,"content":1342},[1343],{"text":1344,"type":734},"Excessive sweating or overheating",{"type":758,"content":1346},[1347],{"type":730,"content":1348},[1349],{"text":1350,"type":734},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":758,"content":1352},[1353],{"type":730,"content":1354},[1355],{"text":1356,"type":734},"A lack of feeling “refreshed” after regular rest and recovery",{"type":758,"content":1358},[1359],{"type":730,"content":1360},[1361],{"text":1362,"type":734},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":758,"content":1364},[1365],{"type":730,"content":1366},[1367],{"text":1368,"type":734},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":730,"content":1370},[1371,1373,1381],{"text":1372,"type":734},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1374,"type":734,"marks":1375},"FightCamp App",[1376,1380],{"type":739,"attrs":1377},{"href":1378,"uuid":48,"anchor":48,"custom":1379,"target":742,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1320},{"text":1382,"type":734}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":746,"attrs":1384,"content":1385},{"level":748},[1386],{"text":1387,"type":734},"A Day of Rest",{"type":730,"content":1389},[1390,1392,1400,1402,1410],{"text":1391,"type":734},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1393,"type":734,"marks":1394},"Aaron",[1395,1399],{"type":739,"attrs":1396},{"href":1397,"uuid":48,"anchor":48,"custom":1398,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1320},{"text":1401,"type":734}," and ",{"text":1403,"type":734,"marks":1404},"Flo",[1405,1409],{"type":739,"attrs":1406},{"href":1407,"uuid":48,"anchor":48,"custom":1408,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1320},{"text":1411,"type":734},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":730,"content":1413},[1414,1416,1424,1426,1434,1436,1444],{"text":1415,"type":734},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1417,"type":734,"marks":1418},"researchers",[1419,1423],{"type":739,"attrs":1420},{"href":1421,"uuid":48,"anchor":48,"custom":1422,"target":742,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1320},{"text":1425,"type":734}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1427,"type":734,"marks":1428},"FightCamp Trainers",[1429,1433],{"type":739,"attrs":1430},{"href":1431,"uuid":48,"anchor":48,"custom":1432,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1320},{"text":1435,"type":734}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1437,"type":734,"marks":1438},"neurological connections",[1439,1443],{"type":739,"attrs":1440},{"href":1441,"uuid":48,"anchor":48,"custom":1442,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1320},{"text":1445,"type":734},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":730,"content":1447},[1448],{"text":1449,"type":734},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":746,"attrs":1451,"content":1452},{"level":748},[1453],{"text":1031,"type":734},{"type":730,"content":1455},[1456,1457,1463],{"text":1035,"type":734},{"text":1037,"type":734,"marks":1458},[1459,1462],{"type":739,"attrs":1460},{"href":1041,"uuid":48,"anchor":48,"custom":1461,"target":742,"linktype":13},{},{"type":1320},{"text":1222,"type":734},{"type":730,"content":1465},[1466],{"text":1467,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1469,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1474,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1475,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1470,"component":118,"meta_info":1471,"meta_title":7,"block_image":1472,"cover_image":1473,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1478,"title":1479,"plugin":43,"description":1480},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1482,"alt":1483,"name":7,"focus":7,"title":1483,"filename":1484,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1065],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1495,"created_at":1496,"published_at":1497,"updated_at":1498,"id":1499,"uuid":1500,"content":1501,"slug":1908,"full_slug":1909,"sort_by_date":48,"position":1910,"tag_list":1911,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":1912,"first_published_at":1913,"release_id":48,"lang":60,"path":1068,"alternates":1914,"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":1502,"faqs":1503,"title":1495,"topic":1524,"author":1539,"content":1540,"category":1892,"schedule":1900,"component":1053,"meta_info":1901,"cover_image":1904,"description":1903,"contributors":1907},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1504,1508,1512,1516,1520],{"_uid":1505,"answer":1506,"question":1507,"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":1509,"answer":1510,"question":1511,"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":1513,"answer":1514,"question":1515,"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":1517,"answer":1518,"question":1519,"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":1521,"answer":1522,"question":1523,"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":1525,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1537,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1538,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1526,"component":39,"meta_info":1534,"block_image":1535,"cover_image":1536,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1527,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1532,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1533,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1528,"component":118,"meta_info":1529,"meta_title":7,"block_image":1530,"cover_image":1531,"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":727,"content":1541},[1542,1546,1549,1562,1567,1572,1637,1642,1668,1673,1677,1682,1690,1702,1707,1718,1723,1734,1739,1750,1755,1767,1772,1783,1788,1808,1813,1818,1838,1843,1862,1867,1879,1883],{"type":730,"content":1543},[1544],{"text":1545,"type":734},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":730,"content":1547},[1548],{"text":1506,"type":734},{"type":797,"attrs":1550},{"id":1551,"body":1552},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1553],{"_uid":1554,"link":1555,"image":1557,"title":1559,"component":1561},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1556,"linktype":13,"fieldtype":14,"cached_url":1556},"https://pin.it/2zdpNMs",{"id":1558,"alt":1559,"name":7,"focus":48,"title":1559,"filename":1560,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":746,"attrs":1563,"content":1564},{"level":748},[1565],{"text":1566,"type":734},"Top Rock Step-By-Step",{"type":746,"attrs":1568,"content":1569},{"level":793},[1570],{"text":1571,"type":734},"The Feet",{"type":812,"content":1573},[1574,1580,1600,1606,1625,1631],{"type":758,"content":1575},[1576],{"type":730,"content":1577},[1578],{"text":1579,"type":734},"Begin by starting in an athletic stance on the balls of your feet",{"type":758,"content":1581},[1582,1586],{"type":730,"content":1583},[1584],{"text":1585,"type":734},"To start, being by doing a “step out”",{"type":812,"content":1587},[1588,1594],{"type":758,"content":1589},[1590],{"type":730,"content":1591},[1592],{"text":1593,"type":734},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":758,"content":1595},[1596],{"type":730,"content":1597},[1598],{"text":1599,"type":734},"Pause for a half-second",{"type":758,"content":1601},[1602],{"type":730,"content":1603},[1604],{"text":1605,"type":734},"Return to the starting stance by performing a slight hop backward",{"type":758,"content":1607},[1608,1612],{"type":730,"content":1609},[1610],{"text":1611,"type":734},"Once returned, perform the opposite foot “step out”",{"type":812,"content":1613},[1614,1620],{"type":758,"content":1615},[1616],{"type":730,"content":1617},[1618],{"text":1619,"type":734},"Make sure the step out is in front of the opposite foot and crosses over",{"type":758,"content":1621},[1622],{"type":730,"content":1623},[1624],{"text":1599,"type":734},{"type":758,"content":1626},[1627],{"type":730,"content":1628},[1629],{"text":1630,"type":734},"Hop back to the starting position",{"type":758,"content":1632},[1633],{"type":730,"content":1634},[1635],{"text":1636,"type":734},"Continue Top Rocking for the remainder of the set",{"type":746,"attrs":1638,"content":1639},{"level":793},[1640],{"text":1641,"type":734},"The Arms",{"type":812,"content":1643},[1644,1650,1656,1662],{"type":758,"content":1645},[1646],{"type":730,"content":1647},[1648],{"text":1649,"type":734},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":758,"content":1651},[1652],{"type":730,"content":1653},[1654],{"text":1655,"type":734},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":758,"content":1657},[1658],{"type":730,"content":1659},[1660],{"text":1661,"type":734},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":758,"content":1663},[1664],{"type":730,"content":1665},[1666],{"text":1667,"type":734},"Continue using this arm motion to help with rhythm and balance",{"type":746,"attrs":1669,"content":1670},{"level":748},[1671],{"text":1672,"type":734},"Movement Key Points",{"type":730,"content":1674},[1675],{"text":1676,"type":734},"Here are some key things to focus on while performing the Top Rock:",{"type":746,"attrs":1678,"content":1679},{"level":793},[1680],{"text":1681,"type":734},"Start by swinging your arms",{"type":812,"content":1683},[1684],{"type":758,"content":1685},[1686],{"type":730,"content":1687},[1688],{"text":1689,"type":734},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":797,"attrs":1691},{"id":1692,"body":1693},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1694],{"url":1695,"_uid":1696,"image":1697,"component":809,"copyright_details":1701},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1698,"alt":1699,"name":7,"focus":48,"title":1699,"filename":1700,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":746,"attrs":1703,"content":1704},{"level":793},[1705],{"text":1706,"type":734},"On each hop back, your arms should cross in front of your chest",{"type":797,"attrs":1708},{"id":1692,"body":1709},[1710],{"url":1711,"_uid":1712,"image":1713,"component":809,"copyright_details":1717},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1714,"alt":1715,"name":7,"focus":48,"title":1715,"filename":1716,"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":746,"attrs":1719,"content":1720},{"level":793},[1721],{"text":1722,"type":734},"One foot should cross at a time",{"type":797,"attrs":1724},{"id":1692,"body":1725},[1726],{"url":1727,"_uid":1728,"image":1729,"component":809,"copyright_details":1733},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1730,"alt":1731,"name":7,"focus":48,"title":1731,"filename":1732,"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":746,"attrs":1735,"content":1736},{"level":793},[1737],{"text":1738,"type":734},"Perform the movement by staying on the balls of your feet",{"type":797,"attrs":1740},{"id":1692,"body":1741},[1742],{"url":1743,"_uid":1744,"image":1745,"component":809,"copyright_details":1749},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1746,"alt":1747,"name":7,"focus":48,"title":1747,"filename":1748,"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":746,"attrs":1751,"content":1752},{"level":793},[1753],{"text":1754,"type":734},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":797,"attrs":1756},{"id":1757,"body":1758},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1759],{"url":1760,"_uid":1761,"image":1762,"component":809,"copyright_details":1766},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1763,"alt":1764,"name":7,"focus":48,"title":1764,"filename":1765,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":746,"attrs":1768,"content":1769},{"level":793},[1770],{"text":1771,"type":734},"Stay loose and have fun!",{"type":797,"attrs":1773},{"id":1692,"body":1774},[1775],{"url":1776,"_uid":1777,"image":1778,"component":809,"copyright_details":1782},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1779,"alt":1780,"name":7,"focus":48,"title":1780,"filename":1781,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":746,"attrs":1784,"content":1785},{"level":748},[1786],{"text":1787,"type":734},"Muscles Used",{"type":812,"content":1789},[1790,1796,1802],{"type":758,"content":1791},[1792],{"type":730,"content":1793},[1794],{"text":1795,"type":734},"Deltoids",{"type":758,"content":1797},[1798],{"type":730,"content":1799},[1800],{"text":1801,"type":734},"Core",{"type":758,"content":1803},[1804],{"type":730,"content":1805},[1806],{"text":1807,"type":734},"Calves",{"type":746,"attrs":1809,"content":1810},{"level":748},[1811],{"text":1812,"type":734},"Application",{"type":746,"attrs":1814,"content":1815},{"level":793},[1816],{"text":1817,"type":734},"For Sets",{"type":812,"content":1819},[1820,1826,1832],{"type":758,"content":1821},[1822],{"type":730,"content":1823},[1824],{"text":1825,"type":734},"Perform 3-6 sets",{"type":758,"content":1827},[1828],{"type":730,"content":1829},[1830],{"text":1831,"type":734},"12-20 repetitions each way",{"type":758,"content":1833},[1834],{"type":730,"content":1835},[1836],{"text":1837,"type":734},"Rest 30-45 seconds between sets",{"type":746,"attrs":1839,"content":1840},{"level":793},[1841],{"text":1842,"type":734},"For Time",{"type":812,"content":1844},[1845,1850,1856],{"type":758,"content":1846},[1847],{"type":730,"content":1848},[1849],{"text":1825,"type":734},{"type":758,"content":1851},[1852],{"type":730,"content":1853},[1854],{"text":1855,"type":734},"Perform for 30-90 seconds",{"type":758,"content":1857},[1858],{"type":730,"content":1859},[1860],{"text":1861,"type":734},"Rest 45-60 seconds between sets",{"type":746,"attrs":1863,"content":1864},{"level":748},[1865],{"text":1866,"type":734},"Dance Moves For Boxers",{"type":730,"content":1868},[1869,1871,1877],{"text":1870,"type":734},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1872,"type":734,"marks":1873},"Flo Master",[1874],{"type":739,"attrs":1875},{"href":1407,"uuid":48,"anchor":48,"custom":1876,"target":742,"linktype":13},{},{"text":1878,"type":734},". ",{"type":746,"attrs":1880,"content":1881},{"level":748},[1882],{"text":1031,"type":734},{"type":730,"content":1884},[1885,1886,1891],{"text":1035,"type":734},{"text":1037,"type":734,"marks":1887},[1888],{"type":739,"attrs":1889},{"href":1041,"uuid":48,"anchor":48,"custom":1890,"target":742,"linktype":13},{},{"text":1043,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1893,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1898,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1899,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1894,"component":118,"meta_info":1895,"meta_title":7,"block_image":1896,"cover_image":1897,"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":1902,"title":1495,"plugin":43,"description":1903},"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":1905,"alt":1495,"name":7,"focus":48,"title":1495,"filename":1906,"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,[1065],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1916,"created_at":1917,"published_at":1918,"updated_at":1919,"id":1920,"uuid":1921,"content":1922,"slug":2086,"full_slug":2087,"sort_by_date":48,"position":2088,"tag_list":2089,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":2090,"first_published_at":1918,"release_id":48,"lang":60,"path":1068,"alternates":2091,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1923,"faqs":1924,"title":1916,"topic":1941,"author":1105,"content":1956,"category":2067,"schedule":2075,"component":1053,"meta_info":2076,"cover_image":2080,"description":2084,"contributors":2085},"52144e3e-d0cf-4037-a459-fad9641f4053",[1925,1929,1933,1937],{"_uid":1926,"answer":1927,"question":1928,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1930,"answer":1931,"question":1932,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1934,"answer":1935,"question":1936,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1938,"answer":1939,"question":1940,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1942,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1954,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1955,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1943,"component":39,"meta_info":1951,"block_image":1952,"cover_image":1953,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1944,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1949,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1950,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1945,"component":118,"meta_info":1946,"meta_title":7,"block_image":1947,"cover_image":1948,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":1957},[1958,1962,1967,1972,1985,1989,1994,1998,2003,2014,2019,2032,2037,2050,2054,2064],{"type":730,"content":1959},[1960],{"text":1961,"type":734},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":746,"attrs":1963,"content":1964},{"level":748},[1965],{"text":1966,"type":734},"4 Ways To Tire Out Your Opponent",{"type":746,"attrs":1968,"content":1969},{"level":793},[1970],{"text":1971,"type":734},"A Consistent Body Attack",{"type":730,"content":1973},[1974,1976,1983],{"text":1975,"type":734},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1977,"type":734,"marks":1978},"opponent’s body",[1979],{"type":739,"attrs":1980},{"href":1981,"uuid":48,"anchor":48,"custom":1982,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1984,"type":734},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":730,"content":1986},[1987],{"text":1988,"type":734},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":746,"attrs":1990,"content":1991},{"level":793},[1992],{"text":1993,"type":734},"Constant Pressure",{"type":730,"content":1995},[1996],{"text":1997,"type":734},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":746,"attrs":1999,"content":2000},{"level":793},[2001],{"text":2002,"type":734},"Cut Off the Ring ",{"type":730,"content":2004},[2005,2012],{"text":2006,"type":734,"marks":2007},"Cutting off the space",[2008],{"type":739,"attrs":2009},{"href":2010,"uuid":48,"anchor":48,"custom":2011,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2013,"type":734}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":746,"attrs":2015,"content":2016},{"level":793},[2017],{"text":2018,"type":734},"Attack the Arms",{"type":730,"content":2020},[2021,2023,2030],{"text":2022,"type":734},"This is a favorite trick of ",{"text":2024,"type":734,"marks":2025},"Canelo Alvarez",[2026],{"type":739,"attrs":2027},{"href":2028,"uuid":48,"anchor":48,"custom":2029,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2031,"type":734}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":746,"attrs":2033,"content":2034},{"level":748},[2035],{"text":2036,"type":734},"Sapping Their Strength",{"type":730,"content":2038},[2039,2041,2048],{"text":2040,"type":734},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2042,"type":734,"marks":2043},"Mike Tyson",[2044],{"type":739,"attrs":2045},{"href":2046,"uuid":48,"anchor":48,"custom":2047,"target":742,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2049,"type":734}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":746,"attrs":2051,"content":2052},{"level":748},[2053],{"text":1031,"type":734},{"type":730,"content":2055},[2056,2057,2062],{"text":1035,"type":734},{"text":1037,"type":734,"marks":2058},[2059],{"type":739,"attrs":2060},{"href":1041,"uuid":48,"anchor":48,"custom":2061,"target":742,"linktype":13},{},{"text":2063,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":2065},[2066],{"text":1467,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2068,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2073,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2074,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2069,"component":118,"meta_info":2070,"meta_title":7,"block_image":2071,"cover_image":2072,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2077,"title":2078,"plugin":43,"description":2079},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2081,"alt":2082,"name":7,"focus":48,"title":2082,"filename":2083,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1065],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2093,"created_at":2094,"published_at":2095,"updated_at":2096,"id":2097,"uuid":2098,"content":2099,"slug":2311,"full_slug":2312,"sort_by_date":48,"position":2313,"tag_list":2314,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":2315,"first_published_at":2316,"release_id":48,"lang":60,"path":1068,"alternates":2317,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2100,"faqs":2101,"title":2093,"topic":2118,"author":2133,"content":2134,"category":2295,"schedule":2303,"component":1053,"meta_info":2304,"cover_image":2307,"description":2306,"contributors":2310},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2102,2106,2110,2114],{"_uid":2103,"answer":2104,"question":2105,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2107,"answer":2108,"question":2109,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2111,"answer":2112,"question":2113,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2115,"answer":2116,"question":2117,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2119,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2131,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2132,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2120,"component":39,"meta_info":2128,"block_image":2129,"cover_image":2130,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2121,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2126,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2127,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2122,"component":118,"meta_info":2123,"meta_title":7,"block_image":2124,"cover_image":2125,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":727,"content":2135},[2136,2148,2160,2165,2169,2179,2183,2188,2192,2196,2203,2213,2226,2231,2242,2245,2255,2256,2261,2272,2283,2292],{"type":730,"content":2137},[2138,2140,2146],{"text":2139,"type":734},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2141,"type":734,"marks":2142},"Aaron Swenson",[2143],{"type":739,"attrs":2144},{"href":1397,"uuid":48,"anchor":48,"custom":2145,"target":742,"linktype":13},{},{"text":2147,"type":734}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":797,"attrs":2149},{"id":2150,"body":2151},"0a18151c-90cf-40c6-926a-b258a15847a9",[2152],{"_uid":2153,"link":2154,"image":2156,"title":2158,"component":1561},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2155,"linktype":13,"fieldtype":14,"cached_url":2155},"https://youtu.be/oMc52QTWo1A",{"id":2157,"alt":2158,"name":7,"focus":48,"title":2158,"filename":2159,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":746,"attrs":2161,"content":2162},{"level":748},[2163],{"text":2164,"type":734},"The Rebellious Age",{"type":730,"content":2166},[2167],{"text":2168,"type":734},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":797,"attrs":2170},{"id":2150,"body":2171},[2172],{"url":2173,"_uid":2174,"image":2175,"component":809,"copyright_details":2178},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2176,"alt":2141,"name":7,"focus":48,"title":2141,"filename":2177,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":730,"content":2180},[2181],{"text":2182,"type":734},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":746,"attrs":2184,"content":2185},{"level":748},[2186],{"text":2187,"type":734},"It’s Time To Spar",{"type":730,"content":2189},[2190],{"text":2191,"type":734},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":730,"content":2193},[2194],{"text":2195,"type":734},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":746,"attrs":2197,"content":2198},{"level":748},[2199,2201],{"text":2200,"type":734},"Humbling Experience and A New Life Path",{"type":2202},"hard_break",{"type":797,"attrs":2204},{"id":2150,"body":2205},[2206],{"url":2207,"_uid":2208,"image":2209,"component":809,"copyright_details":2212},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2210,"alt":2141,"name":7,"focus":48,"title":2141,"filename":2211,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":730,"content":2214},[2215,2217,2224],{"text":2216,"type":734},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2218,"type":734,"marks":2219},"body shot",[2220],{"type":739,"attrs":2221},{"href":2222,"uuid":48,"anchor":48,"custom":2223,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2225,"type":734}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":746,"attrs":2227,"content":2228},{"level":748},[2229,2230],{"text":2117,"type":734},{"type":2202},{"type":797,"attrs":2232},{"id":2150,"body":2233},[2234],{"url":2235,"_uid":2236,"image":2237,"component":809,"copyright_details":2241},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2238,"alt":2239,"name":7,"focus":48,"title":2239,"filename":2240,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":730,"content":2243},[2244],{"text":2116,"type":734},{"type":797,"attrs":2246},{"id":2247,"body":2248},"ce079800-7842-415f-8625-1c76bcc86c9f",[2249],{"_uid":2250,"text":2251,"image":2252,"author":2253,"component":2254},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":730},{"type":746,"attrs":2257,"content":2258},{"level":748},[2259],{"text":2260,"type":734},"Inspirational FightCamp Trainers",{"type":730,"content":2262},[2263,2265,2270],{"text":2264,"type":734},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1427,"type":734,"marks":2266},[2267],{"type":739,"attrs":2268},{"href":1431,"uuid":48,"anchor":48,"custom":2269,"target":742,"linktype":13},{},{"text":2271,"type":734}," have you covered.",{"type":797,"attrs":2273},{"id":2150,"body":2274},[2275],{"url":2276,"_uid":2277,"image":2278,"component":809,"copyright_details":2282},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2279,"alt":2280,"name":7,"focus":48,"title":2280,"filename":2281,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":730,"content":2284},[2285,2286,2291],{"text":1035,"type":734},{"text":1037,"type":734,"marks":2287},[2288],{"type":739,"attrs":2289},{"href":1041,"uuid":48,"anchor":48,"custom":2290,"target":742,"linktype":13},{},{"text":2063,"type":734},{"type":730,"content":2293},[2294],{"text":1467,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2296,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2301,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2302,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2297,"component":118,"meta_info":2298,"meta_title":7,"block_image":2299,"cover_image":2300,"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":2305,"title":2093,"plugin":43,"description":2306},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2308,"alt":2093,"name":7,"focus":48,"title":2093,"filename":2309,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1065],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2319,"created_at":2320,"published_at":2321,"updated_at":2322,"id":2323,"uuid":2324,"content":2325,"slug":2598,"full_slug":2599,"sort_by_date":48,"position":2600,"tag_list":2601,"is_startpage":9,"parent_id":1066,"meta_data":48,"group_id":2602,"first_published_at":2603,"release_id":48,"lang":60,"path":1068,"alternates":2604,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2326,"faqs":2327,"title":2340,"topic":2341,"author":1105,"content":2356,"category":2579,"schedule":2587,"component":1053,"meta_info":2588,"cover_image":2592,"description":2596,"contributors":2597},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2328,2332,2336],{"_uid":2329,"answer":2330,"question":2331,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2333,"answer":2334,"question":2335,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2337,"answer":2338,"question":2339,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2342,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2354,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2355,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2343,"component":39,"meta_info":2351,"block_image":2352,"cover_image":2353,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2344,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2349,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2345,"component":118,"meta_info":2346,"meta_title":7,"block_image":2347,"cover_image":2348,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2357},[2358,2362,2367,2379,2393,2398,2418,2422,2427,2444,2448,2468,2472,2477,2492,2496,2501,2525,2530,2544,2548,2562,2566,2576],{"type":730,"content":2359},[2360],{"text":2361,"type":734},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":746,"attrs":2363,"content":2364},{"level":748},[2365],{"text":2366,"type":734},"Floyd “Money” Mayweather Jr.",{"type":797,"attrs":2368},{"id":2369,"body":2370},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2371],{"url":2372,"_uid":2373,"image":2374,"component":809,"copyright_details":2378},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2375,"alt":2376,"name":7,"focus":7,"title":2376,"filename":2377,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":730,"content":2380},[2381,2383,2391],{"text":2382,"type":734},"Regarded as the best technical boxer of this age, ",{"text":2384,"type":734,"marks":2385},"Floyd Mayweather Jr.",[2386,2390],{"type":739,"attrs":2387},{"href":2388,"uuid":48,"anchor":48,"custom":2389,"target":742,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1320},{"text":2392,"type":734}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":746,"attrs":2394,"content":2395},{"level":793},[2396],{"text":2397,"type":734},"The Philly Shell",{"type":812,"content":2399},[2400,2406,2412],{"type":758,"content":2401},[2402],{"type":730,"content":2403},[2404],{"text":2405,"type":734},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":758,"content":2407},[2408],{"type":730,"content":2409},[2410],{"text":2411,"type":734},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":758,"content":2413},[2414],{"type":730,"content":2415},[2416],{"text":2417,"type":734},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":730,"content":2419},[2420],{"text":2421,"type":734},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":746,"attrs":2423,"content":2424},{"level":748},[2425],{"text":2426,"type":734},"Pernell “Sweet Pea” Whitaker",{"type":797,"attrs":2428},{"id":2369,"body":2429},[2430],{"url":2431,"_uid":2432,"image":2433,"component":809,"copyright_details":2437},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2434,"alt":2435,"name":7,"focus":7,"title":2435,"filename":2436,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2438],{"_uid":2439,"link":2440,"title":2442,"component":2443},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2441,"target":742,"linktype":13,"fieldtype":14,"cached_url":2441},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":730,"content":2445},[2446],{"text":2447,"type":734},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":812,"content":2449},[2450,2456,2462],{"type":758,"content":2451},[2452],{"type":730,"content":2453},[2454],{"text":2455,"type":734},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":758,"content":2457},[2458],{"type":730,"content":2459},[2460],{"text":2461,"type":734},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":758,"content":2463},[2464],{"type":730,"content":2465},[2466],{"text":2467,"type":734},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":730,"content":2469},[2470],{"text":2471,"type":734},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":746,"attrs":2473,"content":2474},{"level":748},[2475],{"text":2476,"type":734},"Muhammad Ali",{"type":797,"attrs":2478},{"id":2369,"body":2479},[2480],{"url":2481,"_uid":2482,"image":2483,"component":809,"copyright_details":2486},{"id":7,"url":7,"linktype":803,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2484,"alt":2376,"name":7,"focus":7,"title":2376,"filename":2485,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2487],{"_uid":2488,"link":2489,"title":2491,"component":2443},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2490,"target":742,"linktype":13,"fieldtype":14,"cached_url":2490},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":730,"content":2493},[2494],{"text":2495,"type":734},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":746,"attrs":2497,"content":2498},{"level":793},[2499],{"text":2500,"type":734},"The Ali Shuffle",{"type":812,"content":2502},[2503,2519],{"type":758,"content":2504},[2505],{"type":730,"content":2506},[2507,2509,2517],{"text":2508,"type":734},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2510,"type":734,"marks":2511},"To do the Ali Shuffle",[2512,2516],{"type":739,"attrs":2513},{"href":2514,"uuid":48,"anchor":48,"custom":2515,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1320},{"text":2518,"type":734},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":758,"content":2520},[2521],{"type":730,"content":2522},[2523],{"text":2524,"type":734},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":746,"attrs":2526,"content":2527},{"level":793},[2528],{"text":2529,"type":734},"The Rope a Dope",{"type":812,"content":2531},[2532,2538],{"type":758,"content":2533},[2534],{"type":730,"content":2535},[2536],{"text":2537,"type":734},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":758,"content":2539},[2540],{"type":730,"content":2541},[2542],{"text":2543,"type":734},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":730,"content":2545},[2546],{"text":2547,"type":734},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":730,"content":2549},[2550,2552,2560],{"text":2551,"type":734},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2553,"type":734,"marks":2554},"FightCamp Community",[2555,2559],{"type":739,"attrs":2556},{"href":2557,"uuid":48,"anchor":48,"custom":2558,"target":742,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1320},{"text":2561,"type":734},"!",{"type":746,"attrs":2563,"content":2564},{"level":748},[2565],{"text":1031,"type":734},{"type":730,"content":2567},[2568,2569,2575],{"text":1035,"type":734},{"text":1037,"type":734,"marks":2570},[2571,2574],{"type":739,"attrs":2572},{"href":1041,"uuid":48,"anchor":48,"custom":2573,"target":742,"linktype":13},{},{"type":1320},{"text":2063,"type":734},{"type":730,"content":2577},[2578],{"text":1467,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2580,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2585,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2586,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2581,"component":118,"meta_info":2582,"meta_title":7,"block_image":2583,"cover_image":2584,"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":2589,"title":2590,"plugin":43,"description":2591},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2593,"alt":2594,"name":7,"focus":7,"title":2594,"filename":2595,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1065],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1053,"created_at":2606,"published_at":2607,"updated_at":2608,"id":2609,"uuid":2610,"content":2611,"slug":1053,"full_slug":2632,"sort_by_date":48,"position":446,"tag_list":2633,"is_startpage":9,"parent_id":2634,"meta_data":48,"group_id":2635,"first_published_at":2636,"release_id":48,"lang":60,"path":7,"alternates":2637,"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":2612,"component":2613,"meta_info":2614,"custom_content_list":2616},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2615,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2617,2622,2627],{"_uid":2618,"label":2619,"value":2620,"dev_id":2621,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2623,"label":2624,"value":2625,"dev_id":2626,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2628,"label":2629,"value":2630,"dev_id":2631,"component":734},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892836047]