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Heavy bag boxing and kickboxing training can be utilized for everything from improving punching power to quickness and explosiveness, to mastering the basics of punching and moving around a target. There are hundreds of thousands of drills that can be implemented through the use of the heavy bag, so we went to the pros from some of the best of the best, available out there today.","How do you train like a pro boxer?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"630ae8f2-ddab-45b3-a8dc-7ec3a1aa8b28","Drill 1:  Three Minute Round(s)\n\n-Burnout Punch Combo: 1 - 2 x 30 seconds\n-Burpees x 30 seconds\n-Start the drill by performing 1, 2 punch combos as fast as you can for 30 seconds\n-Immediately start performing burpees for a consecutive 30 seconds\n-Continue this pattern for a full three minutes\n\nDrill 2:  Three Minute Round(s)\n-Short range power coast x 30 seconds\n-Box + Move x 30 seconds\n-Start the drill by performing power punches, focusing on a “deep sit” boxers stance, for 30 seconds\n-Immediately start performing various punches/slips, making sure to move around the bag after each combo thrown, for a consecutive 30 seconds\n-Focus on controlling your breathing\n-Continue this pattern for a full three minutes\n\nDrill 3:  Three Minute Round(s)\n-Burnout x 30 seconds\n-Box + Move x 30 seconds\n-Start the drill by performing various punch combos alternating between fast and power punching\n-Continue to mix up combinations for 30 seconds\n-Immediately start performing various punches/slips, making sure to move around the bag after each combo thrown, for a consecutive 30 seconds\n-Focus on controlling your breathing\n-Continue this pattern for a full three minutes\n\nPro tip: As your endurance improves, begin adding multiple rounds for each drill while performing this circuit.","What are heavy bag drills to train with?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":676,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":688,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":689,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":677,"component":39,"meta_info":685,"block_image":686,"cover_image":687,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":678,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":683,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":684,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":679,"component":118,"meta_info":680,"meta_title":7,"block_image":681,"cover_image":682,"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":691,"created_at":692,"published_at":693,"updated_at":694,"id":695,"uuid":696,"content":697,"slug":705,"full_slug":706,"sort_by_date":48,"position":419,"tag_list":707,"is_startpage":9,"parent_id":708,"meta_data":48,"group_id":709,"first_published_at":710,"release_id":48,"lang":60,"path":48,"alternates":711,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":698,"_uid":699,"name":691,"photo":700,"component":703,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":704,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":701,"alt":691,"name":691,"focus":48,"title":691,"filename":702,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":713,"content":714},"doc",[715,723,746,758,772,777,781,793,799,833,838,875,880,920,924,929,933,938],{"type":716,"attrs":717,"content":719},"heading",{"level":718},2,[720],{"text":721,"type":722},"Training Like a Pro Boxer","text",{"type":724,"content":725},"paragraph",[726,728,736,738,744],{"text":727,"type":722},"When it comes to ",{"text":729,"type":722,"marks":730},"fight training",[731],{"type":732,"attrs":733},"link",{"href":734,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/prenice-brewer-strength-conditioning-exercises-for-boxing","_blank",{"text":737,"type":722},", there is no other basic staple quite like the use of a ",{"text":739,"type":722,"marks":740},"heavy bag",[741],{"type":732,"attrs":742},{"href":743,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":745,"type":722},". Heavy bag boxing and kickboxing training can be utilized for everything from improving punching power to quickness and explosiveness, to mastering the basics of punching and moving around a target. There are hundreds of thousands of drills that can be implemented through the use of the heavy bag, so we went to the pros from some of the best of the best, available out there today.",{"type":724,"content":747},[748,750,756],{"text":749,"type":722},"FightCamp was fortunate enough to be able to partner with ",{"text":751,"type":722,"marks":752},"Delante “Tiger” Johnson",[753],{"type":732,"attrs":754},{"href":755,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-training-with-pro-boxer-delante-tiger-johnson/",{"text":757,"type":722},", a former Olympian and undefeated professional boxer signed to Top Rank, to walk Rocky Harris through some of Tiger’s top three heavy bag boxing drills.",{"type":759,"attrs":760},"blok",{"id":761,"body":762},"4e366f99-ce44-499b-97d5-f9456cfa67c1",[763],{"_uid":764,"link":765,"image":767,"title":769,"component":771},"i-b068e389-7843-4a74-a2a4-870581b3a715",{"id":7,"url":766,"linktype":13,"fieldtype":14,"cached_url":766},"https://youtu.be/_WNqPZwzYaw ",{"id":768,"alt":769,"name":7,"focus":7,"title":769,"filename":770,"copyright":7,"fieldtype":50,"is_external_url":9},5610750,"FightCamp - 3 Heavy Bag Boxing Drills l Beginner and Pro Boxers","https://a.storyblok.com/f/115220/1244x700/be3fa96ff7/3-heavy-bag-boxing-drills-beginner-and-pro-boxers.png","image_video_link",{"type":716,"attrs":773,"content":774},{"level":718},[775],{"text":776,"type":722},"Tiger’s Top Heavy Bag Drills",{"type":724,"content":778},[779],{"text":780,"type":722},"Add these three drills to your heavy bag training and start fighting like a tiger!",{"type":724,"content":782},[783,785,791],{"text":784,"type":722},"Pro tip: Don’t forget to do a proper ",{"text":786,"type":722,"marks":787},"warm-up",[788],{"type":732,"attrs":789},{"href":790,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/5-minute-dynamic-warm-up-routine/",{"text":792,"type":722}," before performing these drills.",{"type":716,"attrs":794,"content":796},{"level":795},3,[797],{"text":798,"type":722},"Drill 1:  Three Minute Round(s)",{"type":800,"content":801},"bullet_list",[802,809,815,821,827],{"type":803,"content":804},"list_item",[805],{"type":724,"content":806},[807],{"text":808,"type":722},"Burnout Punch Combo: 1 - 2 x 30 seconds",{"type":803,"content":810},[811],{"type":724,"content":812},[813],{"text":814,"type":722},"Burpees x 30 seconds",{"type":803,"content":816},[817],{"type":724,"content":818},[819],{"text":820,"type":722},"Start the drill by performing 1, 2 punch combos as fast as you can for 30 seconds",{"type":803,"content":822},[823],{"type":724,"content":824},[825],{"text":826,"type":722},"Immediately start performing burpees for a consecutive 30 seconds",{"type":803,"content":828},[829],{"type":724,"content":830},[831],{"text":832,"type":722},"Continue this pattern for a full three minutes",{"type":716,"attrs":834,"content":835},{"level":795},[836],{"text":837,"type":722},"Drill 2:  Three Minute Round(s)",{"type":800,"content":839},[840,846,852,858,864,870],{"type":803,"content":841},[842],{"type":724,"content":843},[844],{"text":845,"type":722},"Short range power coast x 30 seconds",{"type":803,"content":847},[848],{"type":724,"content":849},[850],{"text":851,"type":722},"Box + Move x 30 seconds",{"type":803,"content":853},[854],{"type":724,"content":855},[856],{"text":857,"type":722},"Start the drill by performing power punches, focusing on a “deep sit” boxers stance, for 30 seconds",{"type":803,"content":859},[860],{"type":724,"content":861},[862],{"text":863,"type":722},"Immediately start performing various punches/slips, making sure to move around the bag after each combo thrown, for a consecutive 30 seconds",{"type":803,"content":865},[866],{"type":724,"content":867},[868],{"text":869,"type":722},"Focus on controlling your breathing",{"type":803,"content":871},[872],{"type":724,"content":873},[874],{"text":832,"type":722},{"type":716,"attrs":876,"content":877},{"level":795},[878],{"text":879,"type":722},"Drill 3:  Three Minute Round(s)",{"type":800,"content":881},[882,888,893,899,905,910,915],{"type":803,"content":883},[884],{"type":724,"content":885},[886],{"text":887,"type":722},"Burnout x 30 seconds",{"type":803,"content":889},[890],{"type":724,"content":891},[892],{"text":851,"type":722},{"type":803,"content":894},[895],{"type":724,"content":896},[897],{"text":898,"type":722},"Start the drill by performing various punch combos alternating between fast and power punching",{"type":803,"content":900},[901],{"type":724,"content":902},[903],{"text":904,"type":722},"Continue to mix up combinations for 30 seconds",{"type":803,"content":906},[907],{"type":724,"content":908},[909],{"text":863,"type":722},{"type":803,"content":911},[912],{"type":724,"content":913},[914],{"text":869,"type":722},{"type":803,"content":916},[917],{"type":724,"content":918},[919],{"text":832,"type":722},{"type":724,"content":921},[922],{"text":923,"type":722},"Pro tip: As your endurance improves, begin adding multiple rounds for each drill while performing this circuit.",{"type":716,"attrs":925,"content":926},{"level":718},[927],{"text":928,"type":722},"Heavy Bag Skill Honing",{"type":724,"content":930},[931],{"text":932,"type":722},"The heavy bag is one of the best tools when it comes to fight training with its ability to improve so many different areas of a fighter's skill. These three heavy bag drills are some of Tiger Johnson's favorites and have helped shape him into the fighter that he is today. ",{"type":716,"attrs":934,"content":935},{"level":718},[936],{"text":937,"type":722},"Train Like a Fighter",{"type":724,"content":939},[940,942,948],{"text":941,"type":722},"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":943,"type":722,"marks":944},"FightCamp",[945],{"type":732,"attrs":946},{"href":947,"uuid":48,"anchor":48,"target":735,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":949,"type":722}," 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":951,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":956,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":957,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":952,"component":118,"meta_info":953,"meta_title":7,"block_image":954,"cover_image":955,"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},[],[],"2022-08-25 00:00","article",{"_uid":961,"title":962,"plugin":43,"description":963},"db818d9c-a4fb-456c-8c2d-592d5052b34e","Delante “Tiger” Johnson’s 3 Heavy Bag Drills | FightCamp","See what it’s like to train like an Olympic athlete with Delante “Tiger” Johnson. FightCamp got an inside look at this pro boxer’s favorite heavy bag drills.",{"id":965,"alt":966,"name":7,"focus":7,"title":966,"filename":967,"copyright":7,"fieldtype":50,"is_external_url":9},5610777,"FightCamp - Boxer Delante Tiger Johnson's 3 Heavy Bag Training Drills","https://a.storyblok.com/f/115220/2400x990/bf291abc84/boxer-delante-tiger-johnsons-3-heavy-bag-training-drills.png",[],"boxer-delante-tiger-johnsons-3-heavy-bag-training-drills","blogs/boxer-delante-tiger-johnsons-3-heavy-bag-training-drills",-5180,[973],"featured",60887917,"cf5dd836-5a9a-4e76-9b89-781b56b1d496","2022-08-25T02:00:00.000Z","training/{{story.slug}}",[],["Reactive",980],[981,1397,1628,2050,2202,2488],{"name":982,"created_at":983,"published_at":984,"updated_at":985,"id":986,"uuid":987,"content":988,"slug":1390,"full_slug":1391,"sort_by_date":48,"position":1392,"tag_list":1393,"is_startpage":9,"parent_id":974,"meta_data":48,"group_id":1394,"first_published_at":1395,"release_id":48,"lang":60,"path":977,"alternates":1396,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":989,"faqs":990,"title":982,"topic":995,"author":1010,"content":1011,"category":1371,"schedule":1379,"component":959,"meta_info":1380,"cover_image":1384,"description":1388,"contributors":1389},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[991],{"_uid":992,"answer":993,"question":994,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":996,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1008,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1009,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":997,"component":39,"meta_info":1005,"block_image":1006,"cover_image":1007,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":998,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1003,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1004,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":999,"component":118,"meta_info":1000,"meta_title":7,"block_image":1001,"cover_image":1002,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":713,"content":1012},[1013,1017,1021,1025,1038,1070,1074,1079,1083,1087,1092,1096,1116,1121,1125,1151,1155,1160,1164,1184,1189,1193,1213,1218,1222,1253,1258,1261,1281,1286,1290,1310,1315,1319,1339,1352,1357,1367],{"type":724,"content":1014},[1015],{"text":1016,"type":722},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":724,"content":1018},[1019],{"text":1020,"type":722},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":724,"content":1022},[1023],{"text":1024,"type":722},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":724,"content":1026},[1027,1029,1036],{"text":1028,"type":722},"With consistent resistance training and ",{"text":1030,"type":722,"marks":1031},"healthy nutrition",[1032],{"type":732,"attrs":1033},{"href":1034,"uuid":48,"anchor":48,"custom":1035,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1037,"type":722},", women can develop strong arm muscles that will empower you to:",{"type":800,"content":1039},[1040,1046,1052,1058,1064],{"type":803,"content":1041},[1042],{"type":724,"content":1043},[1044],{"text":1045,"type":722},"Throw a solid punch",{"type":803,"content":1047},[1048],{"type":724,"content":1049},[1050],{"text":1051,"type":722},"Carry your kids or fur babies",{"type":803,"content":1053},[1054],{"type":724,"content":1055},[1056],{"text":1057,"type":722},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":803,"content":1059},[1060],{"type":724,"content":1061},[1062],{"text":1063,"type":722},"Feel confident in every tank top and sleeveless dress",{"type":803,"content":1065},[1066],{"type":724,"content":1067},[1068],{"text":1069,"type":722},"Haul all those bags from the car to the house in one trip ",{"type":724,"content":1071},[1072],{"text":1073,"type":722},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":716,"attrs":1075,"content":1076},{"level":718},[1077],{"text":1078,"type":722},"Arm Exercises for Women",{"type":724,"content":1080},[1081],{"text":1082,"type":722},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":724,"content":1084},[1085],{"text":1086,"type":722},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":716,"attrs":1088,"content":1089},{"level":795},[1090],{"text":1091,"type":722},"1. Plank With Bicep Curl",{"type":724,"content":1093},[1094],{"text":1095,"type":722},"Target Muscles: Biceps & Core",{"type":800,"content":1097},[1098,1104,1110],{"type":803,"content":1099},[1100],{"type":724,"content":1101},[1102],{"text":1103,"type":722},"Begin in plank position, holding two dumbbells on the floor",{"type":803,"content":1105},[1106],{"type":724,"content":1107},[1108],{"text":1109,"type":722},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":803,"content":1111},[1112],{"type":724,"content":1113},[1114],{"text":1115,"type":722},"Maintain plank position and repeat with the other arm",{"type":716,"attrs":1117,"content":1118},{"level":795},[1119],{"text":1120,"type":722},"2. Overhead Tricep Extension",{"type":724,"content":1122},[1123],{"text":1124,"type":722},"Target Muscles: Triceps",{"type":800,"content":1126},[1127,1133,1139,1145],{"type":803,"content":1128},[1129],{"type":724,"content":1130},[1131],{"text":1132,"type":722},"Hold the weight overhead with both hands",{"type":803,"content":1134},[1135],{"type":724,"content":1136},[1137],{"text":1138,"type":722},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":803,"content":1140},[1141],{"type":724,"content":1142},[1143],{"text":1144,"type":722},"Straighten your elbows and extend the weight overhead",{"type":803,"content":1146},[1147],{"type":724,"content":1148},[1149],{"text":1150,"type":722},"Hold the fully extended position for a moment, then repeat slowly",{"type":724,"content":1152},[1153],{"text":1154,"type":722},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":716,"attrs":1156,"content":1157},{"level":795},[1158],{"text":1159,"type":722},"3. Upright Row ",{"type":724,"content":1161},[1162],{"text":1163,"type":722},"Target Muscles: Traps & Deltoids",{"type":800,"content":1165},[1166,1172,1178],{"type":803,"content":1167},[1168],{"type":724,"content":1169},[1170],{"text":1171,"type":722},"Begin standing with your feet hip-width apart",{"type":803,"content":1173},[1174],{"type":724,"content":1175},[1176],{"text":1177,"type":722},"Lift your barbell or dumbbells straight up toward your chin",{"type":803,"content":1179},[1180],{"type":724,"content":1181},[1182],{"text":1183,"type":722},"Pause at the top of the lift, lower, and repeat",{"type":716,"attrs":1185,"content":1186},{"level":795},[1187],{"text":1188,"type":722},"4. Lateral Arm Raise",{"type":724,"content":1190},[1191],{"text":1192,"type":722},"Target Muscles: Triceps & Shoulders",{"type":800,"content":1194},[1195,1201,1207],{"type":803,"content":1196},[1197],{"type":724,"content":1198},[1199],{"text":1200,"type":722},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":803,"content":1202},[1203],{"type":724,"content":1204},[1205],{"text":1206,"type":722},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":803,"content":1208},[1209],{"type":724,"content":1210},[1211],{"text":1212,"type":722},"Lower and repeat",{"type":716,"attrs":1214,"content":1215},{"level":795},[1216],{"text":1217,"type":722},"5. Dumbbell Bench Press",{"type":724,"content":1219},[1220],{"text":1221,"type":722},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":800,"content":1223},[1224,1230,1236,1247],{"type":803,"content":1225},[1226],{"type":724,"content":1227},[1228],{"text":1229,"type":722},"Begin laying on a bench with your feet flat on the floor",{"type":803,"content":1231},[1232],{"type":724,"content":1233},[1234],{"text":1235,"type":722},"Lift the dumbbells to chest height, with your hands facing forward",{"type":803,"content":1237},[1238],{"type":724,"content":1239},[1240,1242],{"text":1241,"type":722},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1243,"type":722,"marks":1244},"(don’t let the dumbbells touch)",[1245],{"type":1246},"italic",{"type":803,"content":1248},[1249],{"type":724,"content":1250},[1251],{"text":1252,"type":722},"Lower your arms and repeat",{"type":716,"attrs":1254,"content":1255},{"level":795},[1256],{"text":1257,"type":722},"6. Tricep Dips",{"type":724,"content":1259},[1260],{"text":1124,"type":722},{"type":800,"content":1262},[1263,1269,1275],{"type":803,"content":1264},[1265],{"type":724,"content":1266},[1267],{"text":1268,"type":722},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":803,"content":1270},[1271],{"type":724,"content":1272},[1273],{"text":1274,"type":722},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":803,"content":1276},[1277],{"type":724,"content":1278},[1279],{"text":1280,"type":722},"Push yourself back up until your arms are almost straight, and repeat",{"type":716,"attrs":1282,"content":1283},{"level":795},[1284],{"text":1285,"type":722},"7. Decline Push-Up",{"type":724,"content":1287},[1288],{"text":1289,"type":722},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":800,"content":1291},[1292,1298,1304],{"type":803,"content":1293},[1294],{"type":724,"content":1295},[1296],{"text":1297,"type":722},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":803,"content":1299},[1300],{"type":724,"content":1301},[1302],{"text":1303,"type":722},"Brace your core and glutes, and lower yourself down into a push-up",{"type":803,"content":1305},[1306],{"type":724,"content":1307},[1308],{"text":1309,"type":722},"Extend your elbows to push yourself up, and repeat",{"type":716,"attrs":1311,"content":1312},{"level":795},[1313],{"text":1314,"type":722},"8. Diamond Push-Up",{"type":724,"content":1316},[1317],{"text":1318,"type":722},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":800,"content":1320},[1321,1327,1333],{"type":803,"content":1322},[1323],{"type":724,"content":1324},[1325],{"text":1326,"type":722},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":803,"content":1328},[1329],{"type":724,"content":1330},[1331],{"text":1332,"type":722},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":803,"content":1334},[1335],{"type":724,"content":1336},[1337],{"text":1338,"type":722},"Push yourself back up and repeat",{"type":724,"content":1340},[1341,1343,1350],{"text":1342,"type":722},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1344,"type":722,"marks":1345},"FightCamp Community",[1346],{"type":732,"attrs":1347},{"href":1348,"uuid":48,"anchor":48,"custom":1349,"target":735,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1351,"type":722}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":716,"attrs":1353,"content":1354},{"level":718},[1355],{"text":1356,"type":722},"Train Like a Woman",{"type":724,"content":1358},[1359,1360,1365],{"text":941,"type":722},{"text":943,"type":722,"marks":1361},[1362],{"type":732,"attrs":1363},{"href":947,"uuid":48,"anchor":48,"custom":1364,"target":735,"linktype":13},{},{"text":1366,"type":722}," 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":724,"content":1368},[1369],{"text":1370,"type":722},"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":1372,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1377,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1378,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1373,"component":118,"meta_info":1374,"meta_title":7,"block_image":1375,"cover_image":1376,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1381,"title":1382,"plugin":43,"description":1383},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":1385,"alt":1386,"name":7,"focus":7,"title":1386,"filename":1387,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[973],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1398,"created_at":1399,"published_at":1400,"updated_at":1401,"id":1402,"uuid":1403,"content":1404,"slug":1621,"full_slug":1622,"sort_by_date":48,"position":1623,"tag_list":1624,"is_startpage":9,"parent_id":974,"meta_data":48,"group_id":1625,"first_published_at":1626,"release_id":48,"lang":60,"path":977,"alternates":1627,"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":1405,"faqs":1406,"title":1398,"topic":1423,"author":1438,"content":1439,"category":1605,"schedule":1613,"component":959,"meta_info":1614,"cover_image":1617,"description":1616,"contributors":1620},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1407,1411,1415,1419],{"_uid":1408,"answer":1409,"question":1410,"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":1412,"answer":1413,"question":1414,"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":1416,"answer":1417,"question":1418,"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":1420,"answer":1421,"question":1422,"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":1424,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1436,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1437,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1425,"component":39,"meta_info":1433,"block_image":1434,"cover_image":1435,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1426,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1431,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1432,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1427,"component":118,"meta_info":1428,"meta_title":7,"block_image":1429,"cover_image":1430,"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":713,"content":1440},[1441,1454,1466,1471,1475,1487,1491,1496,1500,1504,1511,1521,1534,1539,1550,1553,1563,1564,1569,1582,1593,1602],{"type":724,"content":1442},[1443,1445,1452],{"text":1444,"type":722},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1446,"type":722,"marks":1447},"Aaron Swenson",[1448],{"type":732,"attrs":1449},{"href":1450,"uuid":48,"anchor":48,"custom":1451,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1453,"type":722}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":759,"attrs":1455},{"id":1456,"body":1457},"0a18151c-90cf-40c6-926a-b258a15847a9",[1458],{"_uid":1459,"link":1460,"image":1462,"title":1464,"component":771},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1461,"linktype":13,"fieldtype":14,"cached_url":1461},"https://youtu.be/oMc52QTWo1A",{"id":1463,"alt":1464,"name":7,"focus":48,"title":1464,"filename":1465,"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":716,"attrs":1467,"content":1468},{"level":718},[1469],{"text":1470,"type":722},"The Rebellious Age",{"type":724,"content":1472},[1473],{"text":1474,"type":722},"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":759,"attrs":1476},{"id":1456,"body":1477},[1478],{"url":1479,"_uid":1481,"image":1482,"component":1485,"copyright_details":1486},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1483,"alt":1446,"name":7,"focus":48,"title":1446,"filename":1484,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png","content_image",[],{"type":724,"content":1488},[1489],{"text":1490,"type":722},"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":716,"attrs":1492,"content":1493},{"level":718},[1494],{"text":1495,"type":722},"It’s Time To Spar",{"type":724,"content":1497},[1498],{"text":1499,"type":722},"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":724,"content":1501},[1502],{"text":1503,"type":722},"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":716,"attrs":1505,"content":1506},{"level":718},[1507,1509],{"text":1508,"type":722},"Humbling Experience and A New Life Path",{"type":1510},"hard_break",{"type":759,"attrs":1512},{"id":1456,"body":1513},[1514],{"url":1515,"_uid":1516,"image":1517,"component":1485,"copyright_details":1520},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1518,"alt":1446,"name":7,"focus":48,"title":1446,"filename":1519,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":724,"content":1522},[1523,1525,1532],{"text":1524,"type":722},"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":1526,"type":722,"marks":1527},"body shot",[1528],{"type":732,"attrs":1529},{"href":1530,"uuid":48,"anchor":48,"custom":1531,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1533,"type":722}," 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":716,"attrs":1535,"content":1536},{"level":718},[1537,1538],{"text":1422,"type":722},{"type":1510},{"type":759,"attrs":1540},{"id":1456,"body":1541},[1542],{"url":1543,"_uid":1544,"image":1545,"component":1485,"copyright_details":1549},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1546,"alt":1547,"name":7,"focus":48,"title":1547,"filename":1548,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":724,"content":1551},[1552],{"text":1421,"type":722},{"type":759,"attrs":1554},{"id":1555,"body":1556},"ce079800-7842-415f-8625-1c76bcc86c9f",[1557],{"_uid":1558,"text":1559,"image":1560,"author":1561,"component":1562},"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":724},{"type":716,"attrs":1565,"content":1566},{"level":718},[1567],{"text":1568,"type":722},"Inspirational FightCamp Trainers",{"type":724,"content":1570},[1571,1573,1580],{"text":1572,"type":722},"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":1574,"type":722,"marks":1575},"FightCamp Trainers",[1576],{"type":732,"attrs":1577},{"href":1578,"uuid":48,"anchor":48,"custom":1579,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1581,"type":722}," have you covered.",{"type":759,"attrs":1583},{"id":1456,"body":1584},[1585],{"url":1586,"_uid":1587,"image":1588,"component":1485,"copyright_details":1592},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1589,"alt":1590,"name":7,"focus":48,"title":1590,"filename":1591,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":724,"content":1594},[1595,1596,1601],{"text":941,"type":722},{"text":943,"type":722,"marks":1597},[1598],{"type":732,"attrs":1599},{"href":947,"uuid":48,"anchor":48,"custom":1600,"target":735,"linktype":13},{},{"text":1366,"type":722},{"type":724,"content":1603},[1604],{"text":1370,"type":722},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1606,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1611,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1612,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1607,"component":118,"meta_info":1608,"meta_title":7,"block_image":1609,"cover_image":1610,"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":1615,"title":1398,"plugin":43,"description":1616},"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":1618,"alt":1398,"name":7,"focus":48,"title":1398,"filename":1619,"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,[973],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1629,"created_at":1630,"published_at":1631,"updated_at":1632,"id":1633,"uuid":1634,"content":1635,"slug":2043,"full_slug":2044,"sort_by_date":48,"position":2045,"tag_list":2046,"is_startpage":9,"parent_id":974,"meta_data":48,"group_id":2047,"first_published_at":2048,"release_id":48,"lang":60,"path":977,"alternates":2049,"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":1636,"faqs":1637,"title":1629,"topic":1658,"author":1673,"content":1674,"category":2027,"schedule":2035,"component":959,"meta_info":2036,"cover_image":2039,"description":2038,"contributors":2042},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1638,1642,1646,1650,1654],{"_uid":1639,"answer":1640,"question":1641,"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":1643,"answer":1644,"question":1645,"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":1647,"answer":1648,"question":1649,"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":1651,"answer":1652,"question":1653,"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":1655,"answer":1656,"question":1657,"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":1659,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1671,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1672,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1660,"component":39,"meta_info":1668,"block_image":1669,"cover_image":1670,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1661,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1666,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1667,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1662,"component":118,"meta_info":1663,"meta_title":7,"block_image":1664,"cover_image":1665,"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":713,"content":1675},[1676,1680,1683,1695,1700,1705,1770,1775,1801,1806,1810,1815,1823,1835,1840,1851,1856,1867,1872,1883,1888,1900,1905,1916,1921,1941,1946,1951,1971,1976,1995,2000,2013,2017],{"type":724,"content":1677},[1678],{"text":1679,"type":722},"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":724,"content":1681},[1682],{"text":1640,"type":722},{"type":759,"attrs":1684},{"id":1685,"body":1686},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1687],{"_uid":1688,"link":1689,"image":1691,"title":1693,"component":771},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1690,"linktype":13,"fieldtype":14,"cached_url":1690},"https://pin.it/2zdpNMs",{"id":1692,"alt":1693,"name":7,"focus":48,"title":1693,"filename":1694,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":716,"attrs":1696,"content":1697},{"level":718},[1698],{"text":1699,"type":722},"Top Rock Step-By-Step",{"type":716,"attrs":1701,"content":1702},{"level":795},[1703],{"text":1704,"type":722},"The Feet",{"type":800,"content":1706},[1707,1713,1733,1739,1758,1764],{"type":803,"content":1708},[1709],{"type":724,"content":1710},[1711],{"text":1712,"type":722},"Begin by starting in an athletic stance on the balls of your feet",{"type":803,"content":1714},[1715,1719],{"type":724,"content":1716},[1717],{"text":1718,"type":722},"To start, being by doing a “step out”",{"type":800,"content":1720},[1721,1727],{"type":803,"content":1722},[1723],{"type":724,"content":1724},[1725],{"text":1726,"type":722},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":803,"content":1728},[1729],{"type":724,"content":1730},[1731],{"text":1732,"type":722},"Pause for a half-second",{"type":803,"content":1734},[1735],{"type":724,"content":1736},[1737],{"text":1738,"type":722},"Return to the starting stance by performing a slight hop backward",{"type":803,"content":1740},[1741,1745],{"type":724,"content":1742},[1743],{"text":1744,"type":722},"Once returned, perform the opposite foot “step out”",{"type":800,"content":1746},[1747,1753],{"type":803,"content":1748},[1749],{"type":724,"content":1750},[1751],{"text":1752,"type":722},"Make sure the step out is in front of the opposite foot and crosses over",{"type":803,"content":1754},[1755],{"type":724,"content":1756},[1757],{"text":1732,"type":722},{"type":803,"content":1759},[1760],{"type":724,"content":1761},[1762],{"text":1763,"type":722},"Hop back to the starting position",{"type":803,"content":1765},[1766],{"type":724,"content":1767},[1768],{"text":1769,"type":722},"Continue Top Rocking for the remainder of the set",{"type":716,"attrs":1771,"content":1772},{"level":795},[1773],{"text":1774,"type":722},"The Arms",{"type":800,"content":1776},[1777,1783,1789,1795],{"type":803,"content":1778},[1779],{"type":724,"content":1780},[1781],{"text":1782,"type":722},"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":803,"content":1784},[1785],{"type":724,"content":1786},[1787],{"text":1788,"type":722},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":803,"content":1790},[1791],{"type":724,"content":1792},[1793],{"text":1794,"type":722},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":803,"content":1796},[1797],{"type":724,"content":1798},[1799],{"text":1800,"type":722},"Continue using this arm motion to help with rhythm and balance",{"type":716,"attrs":1802,"content":1803},{"level":718},[1804],{"text":1805,"type":722},"Movement Key Points",{"type":724,"content":1807},[1808],{"text":1809,"type":722},"Here are some key things to focus on while performing the Top Rock:",{"type":716,"attrs":1811,"content":1812},{"level":795},[1813],{"text":1814,"type":722},"Start by swinging your arms",{"type":800,"content":1816},[1817],{"type":803,"content":1818},[1819],{"type":724,"content":1820},[1821],{"text":1822,"type":722},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":759,"attrs":1824},{"id":1825,"body":1826},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1827],{"url":1828,"_uid":1829,"image":1830,"component":1485,"copyright_details":1834},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1831,"alt":1832,"name":7,"focus":48,"title":1832,"filename":1833,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":716,"attrs":1836,"content":1837},{"level":795},[1838],{"text":1839,"type":722},"On each hop back, your arms should cross in front of your chest",{"type":759,"attrs":1841},{"id":1825,"body":1842},[1843],{"url":1844,"_uid":1845,"image":1846,"component":1485,"copyright_details":1850},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1847,"alt":1848,"name":7,"focus":48,"title":1848,"filename":1849,"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":716,"attrs":1852,"content":1853},{"level":795},[1854],{"text":1855,"type":722},"One foot should cross at a time",{"type":759,"attrs":1857},{"id":1825,"body":1858},[1859],{"url":1860,"_uid":1861,"image":1862,"component":1485,"copyright_details":1866},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1863,"alt":1864,"name":7,"focus":48,"title":1864,"filename":1865,"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":716,"attrs":1868,"content":1869},{"level":795},[1870],{"text":1871,"type":722},"Perform the movement by staying on the balls of your feet",{"type":759,"attrs":1873},{"id":1825,"body":1874},[1875],{"url":1876,"_uid":1877,"image":1878,"component":1485,"copyright_details":1882},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1879,"alt":1880,"name":7,"focus":48,"title":1880,"filename":1881,"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":716,"attrs":1884,"content":1885},{"level":795},[1886],{"text":1887,"type":722},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":759,"attrs":1889},{"id":1890,"body":1891},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1892],{"url":1893,"_uid":1894,"image":1895,"component":1485,"copyright_details":1899},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1896,"alt":1897,"name":7,"focus":48,"title":1897,"filename":1898,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":716,"attrs":1901,"content":1902},{"level":795},[1903],{"text":1904,"type":722},"Stay loose and have fun!",{"type":759,"attrs":1906},{"id":1825,"body":1907},[1908],{"url":1909,"_uid":1910,"image":1911,"component":1485,"copyright_details":1915},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1912,"alt":1913,"name":7,"focus":48,"title":1913,"filename":1914,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":716,"attrs":1917,"content":1918},{"level":718},[1919],{"text":1920,"type":722},"Muscles Used",{"type":800,"content":1922},[1923,1929,1935],{"type":803,"content":1924},[1925],{"type":724,"content":1926},[1927],{"text":1928,"type":722},"Deltoids",{"type":803,"content":1930},[1931],{"type":724,"content":1932},[1933],{"text":1934,"type":722},"Core",{"type":803,"content":1936},[1937],{"type":724,"content":1938},[1939],{"text":1940,"type":722},"Calves",{"type":716,"attrs":1942,"content":1943},{"level":718},[1944],{"text":1945,"type":722},"Application",{"type":716,"attrs":1947,"content":1948},{"level":795},[1949],{"text":1950,"type":722},"For Sets",{"type":800,"content":1952},[1953,1959,1965],{"type":803,"content":1954},[1955],{"type":724,"content":1956},[1957],{"text":1958,"type":722},"Perform 3-6 sets",{"type":803,"content":1960},[1961],{"type":724,"content":1962},[1963],{"text":1964,"type":722},"12-20 repetitions each way",{"type":803,"content":1966},[1967],{"type":724,"content":1968},[1969],{"text":1970,"type":722},"Rest 30-45 seconds between sets",{"type":716,"attrs":1972,"content":1973},{"level":795},[1974],{"text":1975,"type":722},"For Time",{"type":800,"content":1977},[1978,1983,1989],{"type":803,"content":1979},[1980],{"type":724,"content":1981},[1982],{"text":1958,"type":722},{"type":803,"content":1984},[1985],{"type":724,"content":1986},[1987],{"text":1988,"type":722},"Perform for 30-90 seconds",{"type":803,"content":1990},[1991],{"type":724,"content":1992},[1993],{"text":1994,"type":722},"Rest 45-60 seconds between sets",{"type":716,"attrs":1996,"content":1997},{"level":718},[1998],{"text":1999,"type":722},"Dance Moves For Boxers",{"type":724,"content":2001},[2002,2004,2011],{"text":2003,"type":722},"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":2005,"type":722,"marks":2006},"Flo Master",[2007],{"type":732,"attrs":2008},{"href":2009,"uuid":48,"anchor":48,"custom":2010,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2012,"type":722},". ",{"type":716,"attrs":2014,"content":2015},{"level":718},[2016],{"text":937,"type":722},{"type":724,"content":2018},[2019,2020,2025],{"text":941,"type":722},{"text":943,"type":722,"marks":2021},[2022],{"type":732,"attrs":2023},{"href":947,"uuid":48,"anchor":48,"custom":2024,"target":735,"linktype":13},{},{"text":2026,"type":722}," 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":2028,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2033,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2034,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2029,"component":118,"meta_info":2030,"meta_title":7,"block_image":2031,"cover_image":2032,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2037,"title":1629,"plugin":43,"description":2038},"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":2040,"alt":1629,"name":7,"focus":48,"title":1629,"filename":2041,"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,[973],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2051,"created_at":2052,"published_at":2053,"updated_at":2054,"id":2055,"uuid":2056,"content":2057,"slug":2196,"full_slug":2197,"sort_by_date":48,"position":2198,"tag_list":2199,"is_startpage":9,"parent_id":974,"meta_data":48,"group_id":2200,"first_published_at":2053,"release_id":48,"lang":60,"path":977,"alternates":2201,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2058,"faqs":2059,"title":2051,"topic":2076,"author":2091,"content":2092,"category":2180,"schedule":2188,"component":959,"meta_info":2189,"cover_image":2192,"description":2191,"contributors":2195},"96d7fcda-e3db-4f35-935d-fd195032b834",[2060,2064,2068,2072],{"_uid":2061,"answer":2062,"question":2063,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2065,"answer":2066,"question":2067,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2069,"answer":2070,"question":2071,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2073,"answer":2074,"question":2075,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2077,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2089,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2078,"component":39,"meta_info":2086,"block_image":2087,"cover_image":2088,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2079,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2084,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2085,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2080,"component":118,"meta_info":2081,"meta_title":7,"block_image":2082,"cover_image":2083,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":713,"content":2093},[2094,2116,2121,2124,2129,2132,2137,2159,2164,2168,2177],{"type":724,"content":2095},[2096,2098,2105,2107,2114],{"text":2097,"type":722},"Boxing is a sport about ",{"text":2099,"type":722,"marks":2100},"range",[2101],{"type":732,"attrs":2102},{"href":2103,"uuid":48,"anchor":48,"custom":2104,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":2106,"type":722}," and ",{"text":2108,"type":722,"marks":2109},"distance",[2110],{"type":732,"attrs":2111},{"href":2112,"uuid":48,"anchor":48,"custom":2113,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2115,"type":722},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":716,"attrs":2117,"content":2118},{"level":718},[2119],{"text":2120,"type":722},"Step Behind The Jab",{"type":724,"content":2122},[2123],{"text":2066,"type":722},{"type":716,"attrs":2125,"content":2126},{"level":718},[2127],{"text":2128,"type":722},"Front Foot Defense",{"type":724,"content":2130},[2131],{"text":2070,"type":722},{"type":716,"attrs":2133,"content":2134},{"level":718},[2135],{"text":2136,"type":722},"Cutting Off The Ring",{"type":724,"content":2138},[2139,2141,2148,2150,2157],{"text":2140,"type":722},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2142,"type":722,"marks":2143},"outside fighter",[2144],{"type":732,"attrs":2145},{"href":2146,"uuid":48,"anchor":48,"custom":2147,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2149,"type":722},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2151,"type":722,"marks":2152},"jab",[2153],{"type":732,"attrs":2154},{"href":2155,"uuid":48,"anchor":48,"custom":2156,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2158,"type":722}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":716,"attrs":2160,"content":2161},{"level":718},[2162],{"text":2163,"type":722},"The Takeaway",{"type":724,"content":2165},[2166],{"text":2167,"type":722},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":724,"content":2169},[2170,2171,2176],{"text":941,"type":722},{"text":943,"type":722,"marks":2172},[2173],{"type":732,"attrs":2174},{"href":947,"uuid":48,"anchor":48,"custom":2175,"target":735,"linktype":13},{},{"text":1366,"type":722},{"type":724,"content":2178},[2179],{"text":1370,"type":722},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2181,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2186,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2187,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2182,"component":118,"meta_info":2183,"meta_title":7,"block_image":2184,"cover_image":2185,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2190,"title":2051,"plugin":43,"description":2191},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2193,"alt":2051,"name":7,"focus":48,"title":2051,"filename":2194,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[973],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2203,"created_at":2204,"published_at":2205,"updated_at":2206,"id":2207,"uuid":2208,"content":2209,"slug":2481,"full_slug":2482,"sort_by_date":48,"position":2483,"tag_list":2484,"is_startpage":9,"parent_id":974,"meta_data":48,"group_id":2485,"first_published_at":2486,"release_id":48,"lang":60,"path":977,"alternates":2487,"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":2210,"faqs":2211,"title":2224,"topic":2225,"author":2091,"content":2240,"category":2462,"schedule":2470,"component":959,"meta_info":2471,"cover_image":2475,"description":2479,"contributors":2480},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2212,2216,2220],{"_uid":2213,"answer":2214,"question":2215,"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":2217,"answer":2218,"question":2219,"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":2221,"answer":2222,"question":2223,"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":2226,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2238,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2239,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2227,"component":39,"meta_info":2235,"block_image":2236,"cover_image":2237,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2228,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2233,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2234,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2229,"component":118,"meta_info":2230,"meta_title":7,"block_image":2231,"cover_image":2232,"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":713,"content":2241},[2242,2246,2251,2263,2278,2283,2303,2307,2312,2329,2333,2353,2357,2362,2377,2381,2386,2410,2415,2429,2433,2445,2449,2459],{"type":724,"content":2243},[2244],{"text":2245,"type":722},"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":716,"attrs":2247,"content":2248},{"level":718},[2249],{"text":2250,"type":722},"Floyd “Money” Mayweather Jr.",{"type":759,"attrs":2252},{"id":2253,"body":2254},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2255],{"url":2256,"_uid":2257,"image":2258,"component":1485,"copyright_details":2262},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2259,"alt":2260,"name":7,"focus":7,"title":2260,"filename":2261,"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":724,"content":2264},[2265,2267,2276],{"text":2266,"type":722},"Regarded as the best technical boxer of this age, ",{"text":2268,"type":722,"marks":2269},"Floyd Mayweather Jr.",[2270,2274],{"type":732,"attrs":2271},{"href":2272,"uuid":48,"anchor":48,"custom":2273,"target":735,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":2275},"underline",{"text":2277,"type":722}," 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":716,"attrs":2279,"content":2280},{"level":795},[2281],{"text":2282,"type":722},"The Philly Shell",{"type":800,"content":2284},[2285,2291,2297],{"type":803,"content":2286},[2287],{"type":724,"content":2288},[2289],{"text":2290,"type":722},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":803,"content":2292},[2293],{"type":724,"content":2294},[2295],{"text":2296,"type":722},"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":803,"content":2298},[2299],{"type":724,"content":2300},[2301],{"text":2302,"type":722},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":724,"content":2304},[2305],{"text":2306,"type":722},"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":716,"attrs":2308,"content":2309},{"level":718},[2310],{"text":2311,"type":722},"Pernell “Sweet Pea” Whitaker",{"type":759,"attrs":2313},{"id":2253,"body":2314},[2315],{"url":2316,"_uid":2317,"image":2318,"component":1485,"copyright_details":2322},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2319,"alt":2320,"name":7,"focus":7,"title":2320,"filename":2321,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2323],{"_uid":2324,"link":2325,"title":2327,"component":2328},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2326,"target":735,"linktype":13,"fieldtype":14,"cached_url":2326},"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":724,"content":2330},[2331],{"text":2332,"type":722},"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":800,"content":2334},[2335,2341,2347],{"type":803,"content":2336},[2337],{"type":724,"content":2338},[2339],{"text":2340,"type":722},"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":803,"content":2342},[2343],{"type":724,"content":2344},[2345],{"text":2346,"type":722},"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":803,"content":2348},[2349],{"type":724,"content":2350},[2351],{"text":2352,"type":722},"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":724,"content":2354},[2355],{"text":2356,"type":722},"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":716,"attrs":2358,"content":2359},{"level":718},[2360],{"text":2361,"type":722},"Muhammad Ali",{"type":759,"attrs":2363},{"id":2253,"body":2364},[2365],{"url":2366,"_uid":2367,"image":2368,"component":1485,"copyright_details":2371},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2369,"alt":2260,"name":7,"focus":7,"title":2260,"filename":2370,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2372],{"_uid":2373,"link":2374,"title":2376,"component":2328},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2375,"target":735,"linktype":13,"fieldtype":14,"cached_url":2375},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":724,"content":2378},[2379],{"text":2380,"type":722},"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":716,"attrs":2382,"content":2383},{"level":795},[2384],{"text":2385,"type":722},"The Ali Shuffle",{"type":800,"content":2387},[2388,2404],{"type":803,"content":2389},[2390],{"type":724,"content":2391},[2392,2394,2402],{"text":2393,"type":722},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2395,"type":722,"marks":2396},"To do the Ali Shuffle",[2397,2401],{"type":732,"attrs":2398},{"href":2399,"uuid":48,"anchor":48,"custom":2400,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":2275},{"text":2403,"type":722},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":803,"content":2405},[2406],{"type":724,"content":2407},[2408],{"text":2409,"type":722},"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":716,"attrs":2411,"content":2412},{"level":795},[2413],{"text":2414,"type":722},"The Rope a Dope",{"type":800,"content":2416},[2417,2423],{"type":803,"content":2418},[2419],{"type":724,"content":2420},[2421],{"text":2422,"type":722},"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":803,"content":2424},[2425],{"type":724,"content":2426},[2427],{"text":2428,"type":722},"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":724,"content":2430},[2431],{"text":2432,"type":722},"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":724,"content":2434},[2435,2437,2443],{"text":2436,"type":722},"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":1344,"type":722,"marks":2438},[2439,2442],{"type":732,"attrs":2440},{"href":1348,"uuid":48,"anchor":48,"custom":2441,"target":735,"linktype":13},{},{"type":2275},{"text":2444,"type":722},"!",{"type":716,"attrs":2446,"content":2447},{"level":718},[2448],{"text":937,"type":722},{"type":724,"content":2450},[2451,2452,2458],{"text":941,"type":722},{"text":943,"type":722,"marks":2453},[2454,2457],{"type":732,"attrs":2455},{"href":947,"uuid":48,"anchor":48,"custom":2456,"target":735,"linktype":13},{},{"type":2275},{"text":1366,"type":722},{"type":724,"content":2460},[2461],{"text":1370,"type":722},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2463,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2468,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2469,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2464,"component":118,"meta_info":2465,"meta_title":7,"block_image":2466,"cover_image":2467,"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":2472,"title":2473,"plugin":43,"description":2474},"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":2476,"alt":2477,"name":7,"focus":7,"title":2477,"filename":2478,"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,[973],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2489,"created_at":2490,"published_at":2491,"updated_at":2492,"id":2493,"uuid":2494,"content":2495,"slug":2655,"full_slug":2656,"sort_by_date":48,"position":2657,"tag_list":2658,"is_startpage":9,"parent_id":974,"meta_data":48,"group_id":2659,"first_published_at":2660,"release_id":48,"lang":60,"path":977,"alternates":2661,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2496,"faqs":2497,"title":2489,"topic":2514,"author":2091,"content":2529,"category":2637,"schedule":2645,"component":959,"meta_info":2646,"cover_image":2650,"description":2653,"contributors":2654},"af46e437-bfbd-4a28-91a2-df5259454628",[2498,2502,2506,2510],{"_uid":2499,"answer":2500,"question":2501,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2503,"answer":2504,"question":2505,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2507,"answer":2508,"question":2509,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2511,"answer":2512,"question":2513,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2515,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2527,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2528,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2516,"component":39,"meta_info":2524,"block_image":2525,"cover_image":2526,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2517,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2522,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2523,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2518,"component":118,"meta_info":2519,"meta_title":7,"block_image":2520,"cover_image":2521,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":713,"content":2530},[2531,2544,2549,2553,2558,2562,2576,2581,2594,2599,2603,2615,2619,2623,2633],{"type":724,"content":2532},[2533,2535,2542],{"text":2534,"type":722},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2536,"type":722,"marks":2537},"Strength training",[2538],{"type":732,"attrs":2539},{"href":2540,"uuid":48,"anchor":48,"custom":2541,"target":735,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2543,"type":722}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":716,"attrs":2545,"content":2546},{"level":718},[2547],{"text":2548,"type":722},"Why do Boxers Train Their Neck?",{"type":724,"content":2550},[2551],{"text":2552,"type":722},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":716,"attrs":2554,"content":2555},{"level":718},[2556],{"text":2557,"type":722},"How do Boxers Strength Train Their Neck?",{"type":724,"content":2559},[2560],{"text":2561,"type":722},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":800,"content":2563},[2564,2570],{"type":803,"content":2565},[2566],{"type":724,"content":2567},[2568],{"text":2569,"type":722},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":803,"content":2571},[2572],{"type":724,"content":2573},[2574],{"text":2575,"type":722},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":716,"attrs":2577,"content":2578},{"level":718},[2579],{"text":2580,"type":722},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":724,"content":2582},[2583,2585,2592],{"text":2584,"type":722},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2586,"type":722,"marks":2587},"injury",[2588],{"type":732,"attrs":2589},{"href":2590,"uuid":48,"anchor":48,"custom":2591,"target":735,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2593,"type":722}," occurring.",{"type":716,"attrs":2595,"content":2596},{"level":718},[2597],{"text":2598,"type":722},"How Often Should Boxers Train Their Neck?",{"type":724,"content":2600},[2601],{"text":2602,"type":722},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":759,"attrs":2604},{"id":2605,"body":2606},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2607],{"_uid":2608,"text":2609,"image":2610,"author":2614,"component":1562},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2611,"alt":2612,"name":7,"focus":7,"title":2612,"filename":2613,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash",{"type":724,"content":2616},[2617],{"text":2618,"type":722},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":716,"attrs":2620,"content":2621},{"level":718},[2622],{"text":937,"type":722},{"type":724,"content":2624},[2625,2626,2631],{"text":941,"type":722},{"text":943,"type":722,"marks":2627},[2628],{"type":732,"attrs":2629},{"href":947,"uuid":48,"anchor":48,"custom":2630,"target":735,"linktype":13},{},{"text":2632,"type":722}," 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":724,"content":2634},[2635],{"text":2636,"type":722},"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":2638,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2643,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2644,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2639,"component":118,"meta_info":2640,"meta_title":7,"block_image":2641,"cover_image":2642,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2647,"title":2648,"plugin":43,"description":2649},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2651,"alt":2612,"name":7,"focus":7,"title":2612,"filename":2652,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[973],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":959,"created_at":2663,"published_at":2664,"updated_at":2665,"id":2666,"uuid":2667,"content":2668,"slug":959,"full_slug":2689,"sort_by_date":48,"position":446,"tag_list":2690,"is_startpage":9,"parent_id":2691,"meta_data":48,"group_id":2692,"first_published_at":2693,"release_id":48,"lang":60,"path":7,"alternates":2694,"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":2669,"component":2670,"meta_info":2671,"custom_content_list":2673},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2672,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2674,2679,2684],{"_uid":2675,"label":2676,"value":2677,"dev_id":2678,"component":722},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2680,"label":2681,"value":2682,"dev_id":2683,"component":722},"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":2685,"label":2686,"value":2687,"dev_id":2688,"component":722},"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",[],1785892836209]