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Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":676,"answer":677,"question":678,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":680,"answer":681,"question":682,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":684,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":714,"full_slug":715,"sort_by_date":48,"position":281,"tag_list":716,"is_startpage":9,"parent_id":717,"meta_data":48,"group_id":718,"first_published_at":719,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Mollie McGurk","2021-09-10T15:38:15.527Z","2022-02-08T23:28:28.870Z","2022-02-08T23:28:28.890Z",71000016,"0b747e20-f084-493c-87c2-8242318710bf",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":712,"social_link_instagram":713,"social_link_pinterest":7},"Mollie McGurk is a writer and has trained in boxing, kickboxing, MMA, and HIIT for over 10 years. She has also studied personal training through the National Academy of Sports Medicine (NASM) program.","71c33415-ef2c-4714-ac1f-d3665f4dd6aa",{"id":709,"alt":699,"name":699,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804752,"https://a.storyblok.com/f/115220/350x350/840da8463d/mollie_mcgurk.png","author","https://www.linkedin.com/in/molliemcgurk/","https://www.instagram.com/molliemcgurk","mollie-mcgurk","authors/mollie-mcgurk",[],65634443,"c7e2f1fd-3e17-47ef-a2ef-7436d05b90c4","2021-10-20T17:21:33.995Z",[],{"type":722,"content":723},"doc",[724,730,747,751,758,761,766,772,776,781,785,790,794,799,803,808,822,826,830,834,838,843,847,861,865,870,884],{"type":725,"content":726},"paragraph",[727],{"text":728,"type":729},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.","text",{"type":725,"content":731},[732,734,745],{"text":733,"type":729},"Running for boxers is a critical element of ",{"text":735,"type":729,"marks":736},"roadwork drills",[737,743],{"type":738,"attrs":739},"link",{"href":740,"uuid":48,"anchor":48,"custom":741,"target":742,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},"_blank",{"type":744},"underline",{"text":746,"type":729}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":725,"content":748},[749],{"text":750,"type":729},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":752,"attrs":753,"content":755},"heading",{"level":754},2,[756],{"text":757,"type":729},"Is Running Good for Boxing?",{"type":725,"content":759},[760],{"text":668,"type":729},{"type":752,"attrs":762,"content":763},{"level":754},[764],{"text":765,"type":729},"Benefits of Running for Boxers",{"type":752,"attrs":767,"content":769},{"level":768},3,[770],{"text":771,"type":729},"Builds Endurance & Stamina",{"type":725,"content":773},[774],{"text":775,"type":729},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":752,"attrs":777,"content":778},{"level":768},[779],{"text":780,"type":729},"Improves Cardiovascular System",{"type":725,"content":782},[783],{"text":784,"type":729},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":752,"attrs":786,"content":787},{"level":768},[788],{"text":789,"type":729},"Strengthens Lower Body",{"type":725,"content":791},[792],{"text":793,"type":729},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":752,"attrs":795,"content":796},{"level":768},[797],{"text":798,"type":729},"Teaches Discipline",{"type":725,"content":800},[801],{"text":802,"type":729},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":752,"attrs":804,"content":805},{"level":768},[806],{"text":807,"type":729},"Enhances Mental Clarity",{"type":725,"content":809},[810,812,820],{"text":811,"type":729},"Much like boxing, running can be a form of ",{"text":813,"type":729,"marks":814},"meditative movement",[815,819],{"type":738,"attrs":816},{"href":817,"uuid":48,"anchor":48,"custom":818,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":744},{"text":821,"type":729}," that clears your head and focuses your mind.",{"type":752,"attrs":823,"content":824},{"level":754},[825],{"text":678,"type":729},{"type":725,"content":827},[828],{"text":829,"type":729},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":725,"content":831},[832],{"text":833,"type":729},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":725,"content":835},[836],{"text":837,"type":729},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":752,"attrs":839,"content":840},{"level":754},[841],{"text":842,"type":729},"How Long Should I Be Running for Boxing?",{"type":725,"content":844},[845],{"text":846,"type":729},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":725,"content":848},[849,851,859],{"text":850,"type":729},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":852,"type":729,"marks":853},"10 minutes of running",[854,858],{"type":738,"attrs":855},{"href":856,"uuid":48,"anchor":48,"custom":857,"target":742,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":744},{"text":860,"type":729}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":725,"content":862},[863],{"text":864,"type":729},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":752,"attrs":866,"content":867},{"level":754},[868],{"text":869,"type":729},"Train Like a Fighter",{"type":725,"content":871},[872,874,882],{"text":873,"type":729},"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":875,"type":729,"marks":876},"FightCamp",[877,881],{"type":738,"attrs":878},{"href":879,"uuid":48,"anchor":48,"custom":880,"target":742,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":744},{"text":883,"type":729}," 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":725,"content":885},[886],{"text":887,"type":729},"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":889,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":894,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":895,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":890,"component":118,"meta_info":891,"meta_title":7,"block_image":892,"cover_image":893,"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","article",{"_uid":899,"title":900,"plugin":43,"description":901},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":903,"alt":904,"name":7,"focus":7,"title":904,"filename":905,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[912],"featured",60887917,"aa61b705-6479-4bf3-9340-32450f15b423","training/{{story.slug}}",[],["Reactive",918],[919,1245,1442,1593,1937,2110],{"name":920,"created_at":921,"published_at":922,"updated_at":923,"id":924,"uuid":925,"content":926,"slug":1239,"full_slug":1240,"sort_by_date":48,"position":1241,"tag_list":1242,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1243,"first_published_at":922,"release_id":48,"lang":60,"path":915,"alternates":1244,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":927,"faqs":928,"title":920,"topic":961,"author":704,"content":976,"category":1221,"schedule":1229,"component":897,"meta_info":1230,"cover_image":1234,"description":1233,"contributors":1238},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[929,933,937,941,945,949,953,957],{"_uid":930,"answer":931,"question":932,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":934,"answer":935,"question":936,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":938,"answer":939,"question":940,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":942,"answer":943,"question":944,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":946,"answer":947,"question":948,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":950,"answer":951,"question":952,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":954,"answer":955,"question":956,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":958,"answer":959,"question":960,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":962,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":974,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":975,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":963,"component":39,"meta_info":971,"block_image":972,"cover_image":973,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":964,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":969,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":970,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":965,"component":118,"meta_info":966,"meta_title":7,"block_image":967,"cover_image":968,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":977},[978,998,1002,1006,1011,1015,1030,1050,1054,1064,1067,1072,1083,1103,1108,1118,1146,1151,1161,1173,1178,1205,1209,1218],{"type":725,"content":979},[980,982,988,990,996],{"text":981,"type":729},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":983,"type":729,"marks":984},"over two hours each day",[985],{"type":738,"attrs":986},{"href":987,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":989,"type":729}," on social media. The ",{"text":991,"type":729,"marks":992},"CDC",[993],{"type":738,"attrs":994},{"href":995,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":997,"type":729}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":725,"content":999},[1000],{"text":1001,"type":729},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":725,"content":1003},[1004],{"text":1005,"type":729},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":752,"attrs":1007,"content":1008},{"level":754},[1009],{"text":1010,"type":729},"Benefits of a 30-Minute Boxing Workout",{"type":752,"attrs":1012,"content":1013},{"level":768},[1014],{"text":940,"type":729},{"type":1016,"attrs":1017},"blok",{"id":1018,"body":1019},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1020],{"url":1021,"_uid":1023,"image":1024,"component":1028,"copyright_details":1029},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"story","i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1025,"alt":1026,"name":7,"focus":48,"title":1026,"filename":1027,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png","content_image",[],{"type":725,"content":1031},[1032,1034,1040,1042,1048],{"text":1033,"type":729},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1035,"type":729,"marks":1036},"heavy bag",[1037],{"type":738,"attrs":1038},{"href":1039,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1041,"type":729},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1043,"type":729,"marks":1044},"fantastic shape",[1045],{"type":738,"attrs":1046},{"href":1047,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1049,"type":729},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":752,"attrs":1051,"content":1052},{"level":768},[1053],{"text":944,"type":729},{"type":1016,"attrs":1055},{"id":1018,"body":1056},[1057],{"url":1058,"_uid":1059,"image":1060,"component":1028,"copyright_details":1063},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1061,"alt":1026,"name":7,"focus":48,"title":1026,"filename":1062,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":725,"content":1065},[1066],{"text":943,"type":729},{"type":752,"attrs":1068,"content":1069},{"level":768},[1070],{"text":1071,"type":729},"Stress Relief",{"type":1016,"attrs":1073},{"id":1018,"body":1074},[1075],{"url":1076,"_uid":1077,"image":1078,"component":1028,"copyright_details":1082},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1079,"alt":1080,"name":7,"focus":48,"title":1080,"filename":1081,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":725,"content":1084},[1085,1087,1093,1095,1101],{"text":1086,"type":729},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1088,"type":729,"marks":1089},"unleashing that stress",[1090],{"type":738,"attrs":1091},{"href":1092,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1094,"type":729}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1096,"type":729,"marks":1097},"safe and healthy outlet",[1098],{"type":738,"attrs":1099},{"href":1100,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1102,"type":729}," for anyone who has ever felt the need to just get it all out.",{"type":752,"attrs":1104,"content":1105},{"level":768},[1106],{"text":1107,"type":729},"Mental Wellness",{"type":1016,"attrs":1109},{"id":1018,"body":1110},[1111],{"url":1112,"_uid":1113,"image":1114,"component":1028,"copyright_details":1117},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1115,"alt":1026,"name":7,"focus":48,"title":1026,"filename":1116,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":725,"content":1119},[1120,1122,1128,1130,1136,1138,1144],{"text":1121,"type":729},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1123,"type":729,"marks":1124},"prevent age-related cognitive decline",[1125],{"type":738,"attrs":1126},{"href":1127,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1129,"type":729},". Studies have also shown that as little as ",{"text":1131,"type":729,"marks":1132},"15 minutes per day",[1133],{"type":738,"attrs":1134},{"href":1135,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1137,"type":729}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1139,"type":729,"marks":1140},"regulate your emotional well-being",[1141],{"type":738,"attrs":1142},{"href":1143,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1145,"type":729}," over time with consistent workouts.",{"type":752,"attrs":1147,"content":1148},{"level":768},[1149],{"text":1150,"type":729},"Convenience",{"type":1016,"attrs":1152},{"id":1018,"body":1153},[1154],{"url":1155,"_uid":1156,"image":1157,"component":1028,"copyright_details":1160},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1158,"alt":1026,"name":7,"focus":48,"title":1026,"filename":1159,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":725,"content":1162},[1163,1165,1171],{"text":1164,"type":729},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1166,"type":729,"marks":1167},"boxing training at home",[1168],{"type":738,"attrs":1169},{"href":1170,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1172,"type":729},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":752,"attrs":1174,"content":1175},{"level":754},[1176],{"text":1177,"type":729},"30-Minute Throwdown",{"type":725,"content":1179},[1180,1182,1188,1190,1196,1198,1203],{"text":1181,"type":729},"You can start getting all the benefits of ",{"text":1183,"type":729,"marks":1184},"boxing at home",[1185],{"type":738,"attrs":1186},{"href":1187,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1189,"type":729}," with no equipment at all. ",{"text":1191,"type":729,"marks":1192},"Shadowboxing",[1193],{"type":738,"attrs":1194},{"href":1195,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1197,"type":729}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1035,"type":729,"marks":1199},[1200],{"type":738,"attrs":1201},{"href":1202,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1204,"type":729}," to your home gym can be life-changing.",{"type":752,"attrs":1206,"content":1207},{"level":754},[1208],{"text":869,"type":729},{"type":725,"content":1210},[1211,1212,1216],{"text":873,"type":729},{"text":875,"type":729,"marks":1213},[1214],{"type":738,"attrs":1215},{"href":879,"uuid":48,"anchor":48,"target":742,"linktype":13},{"text":1217,"type":729}," 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":725,"content":1219},[1220],{"text":887,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1222,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1227,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1228,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1223,"component":118,"meta_info":1224,"meta_title":7,"block_image":1225,"cover_image":1226,"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},[],[],"2022-12-05 00:00",{"_uid":1231,"title":1232,"plugin":43,"description":1233},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1235,"alt":1236,"name":7,"focus":48,"title":1236,"filename":1237,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[912],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":1246,"created_at":1247,"published_at":1248,"updated_at":1249,"id":1250,"uuid":1251,"content":1252,"slug":1436,"full_slug":1437,"sort_by_date":48,"position":1438,"tag_list":1439,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1440,"first_published_at":1248,"release_id":48,"lang":60,"path":915,"alternates":1441,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1253,"faqs":1254,"title":1246,"topic":1259,"author":1274,"content":1275,"category":1417,"schedule":1425,"component":897,"meta_info":1426,"cover_image":1430,"description":1434,"contributors":1435},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1255],{"_uid":1256,"answer":1257,"question":1258,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1260,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1272,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1273,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1261,"component":39,"meta_info":1269,"block_image":1270,"cover_image":1271,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1262,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1267,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1268,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1263,"component":118,"meta_info":1264,"meta_title":7,"block_image":1265,"cover_image":1266,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":722,"content":1276},[1277,1281,1286,1291,1315,1320,1344,1349,1363,1368,1382,1387,1391,1396,1400,1404,1414],{"type":725,"content":1278},[1279],{"text":1280,"type":729},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":752,"attrs":1282,"content":1283},{"level":754},[1284],{"text":1285,"type":729},"5 Ways to Shake Up Your Cardio",{"type":752,"attrs":1287,"content":1288},{"level":768},[1289],{"text":1290,"type":729},"Swimming",{"type":725,"content":1292},[1293,1295,1303,1305,1313],{"text":1294,"type":729},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1296,"type":729,"marks":1297},"Flo Master’s",[1298,1302],{"type":738,"attrs":1299},{"href":1300,"uuid":48,"anchor":48,"custom":1301,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":744},{"text":1304,"type":729}," favorite forms of ",{"text":1306,"type":729,"marks":1307},"active recovery",[1308,1312],{"type":738,"attrs":1309},{"href":1310,"uuid":48,"anchor":48,"custom":1311,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":744},{"text":1314,"type":729}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":752,"attrs":1316,"content":1317},{"level":768},[1318],{"text":1319,"type":729},"Tabata Bag Drills",{"type":725,"content":1321},[1322,1324,1332,1334,1342],{"text":1323,"type":729},"One great way to get your anaerobic endurance up is with ",{"text":1325,"type":729,"marks":1326},"Tabata",[1327,1331],{"type":738,"attrs":1328},{"href":1329,"uuid":48,"anchor":48,"custom":1330,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":744},{"text":1333,"type":729}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1335,"type":729,"marks":1336},"FightCamp App",[1337,1341],{"type":738,"attrs":1338},{"href":1339,"uuid":48,"anchor":48,"custom":1340,"target":742,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":744},{"text":1343,"type":729}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":752,"attrs":1345,"content":1346},{"level":768},[1347],{"text":1348,"type":729},"Footwork Heavy Sports",{"type":725,"content":1350},[1351,1353,1361],{"text":1352,"type":729},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1354,"type":729,"marks":1355},"dancing",[1356,1360],{"type":738,"attrs":1357},{"href":1358,"uuid":48,"anchor":48,"custom":1359,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":744},{"text":1362,"type":729}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":752,"attrs":1364,"content":1365},{"level":768},[1366],{"text":1367,"type":729},"Hiking",{"type":725,"content":1369},[1370,1372,1380],{"text":1371,"type":729},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1373,"type":729,"marks":1374},"healthy snacks",[1375,1379],{"type":738,"attrs":1376},{"href":1377,"uuid":48,"anchor":48,"custom":1378,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":744},{"text":1381,"type":729},"! ",{"type":752,"attrs":1383,"content":1384},{"level":768},[1385],{"text":1386,"type":729},"Shadowboxing Punchouts",{"type":725,"content":1388},[1389],{"text":1390,"type":729},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":752,"attrs":1392,"content":1393},{"level":754},[1394],{"text":1395,"type":729},"Shaking Up Your Cardio",{"type":725,"content":1397},[1398],{"text":1399,"type":729},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":752,"attrs":1401,"content":1402},{"level":754},[1403],{"text":869,"type":729},{"type":725,"content":1405},[1406,1407,1413],{"text":873,"type":729},{"text":875,"type":729,"marks":1408},[1409,1412],{"type":738,"attrs":1410},{"href":879,"uuid":48,"anchor":48,"custom":1411,"target":742,"linktype":13},{},{"type":744},{"text":883,"type":729},{"type":725,"content":1415},[1416],{"text":887,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1418,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1423,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1424,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1419,"component":118,"meta_info":1420,"meta_title":7,"block_image":1421,"cover_image":1422,"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},[],[],"2023-01-23 00:00",{"_uid":1427,"title":1428,"plugin":43,"description":1429},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1431,"alt":1432,"name":7,"focus":7,"title":1432,"filename":1433,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[912],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1443,"created_at":1444,"published_at":1445,"updated_at":1446,"id":1447,"uuid":1448,"content":1449,"slug":1587,"full_slug":1588,"sort_by_date":48,"position":1589,"tag_list":1590,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1591,"first_published_at":1445,"release_id":48,"lang":60,"path":915,"alternates":1592,"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":1450,"faqs":1451,"title":1443,"topic":1468,"author":1274,"content":1483,"category":1571,"schedule":1579,"component":897,"meta_info":1580,"cover_image":1583,"description":1582,"contributors":1586},"96d7fcda-e3db-4f35-935d-fd195032b834",[1452,1456,1460,1464],{"_uid":1453,"answer":1454,"question":1455,"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":1457,"answer":1458,"question":1459,"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":1461,"answer":1462,"question":1463,"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":1465,"answer":1466,"question":1467,"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":1469,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1481,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1482,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1470,"component":39,"meta_info":1478,"block_image":1479,"cover_image":1480,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1471,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1476,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1477,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1472,"component":118,"meta_info":1473,"meta_title":7,"block_image":1474,"cover_image":1475,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":722,"content":1484},[1485,1507,1512,1515,1520,1523,1528,1550,1555,1559,1568],{"type":725,"content":1486},[1487,1489,1496,1498,1505],{"text":1488,"type":729},"Boxing is a sport about ",{"text":1490,"type":729,"marks":1491},"range",[1492],{"type":738,"attrs":1493},{"href":1494,"uuid":48,"anchor":48,"custom":1495,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1497,"type":729}," and ",{"text":1499,"type":729,"marks":1500},"distance",[1501],{"type":738,"attrs":1502},{"href":1503,"uuid":48,"anchor":48,"custom":1504,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1506,"type":729},", 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":752,"attrs":1508,"content":1509},{"level":754},[1510],{"text":1511,"type":729},"Step Behind The Jab",{"type":725,"content":1513},[1514],{"text":1458,"type":729},{"type":752,"attrs":1516,"content":1517},{"level":754},[1518],{"text":1519,"type":729},"Front Foot Defense",{"type":725,"content":1521},[1522],{"text":1462,"type":729},{"type":752,"attrs":1524,"content":1525},{"level":754},[1526],{"text":1527,"type":729},"Cutting Off The Ring",{"type":725,"content":1529},[1530,1532,1539,1541,1548],{"text":1531,"type":729},"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":1533,"type":729,"marks":1534},"outside fighter",[1535],{"type":738,"attrs":1536},{"href":1537,"uuid":48,"anchor":48,"custom":1538,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1540,"type":729},". 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":1542,"type":729,"marks":1543},"jab",[1544],{"type":738,"attrs":1545},{"href":1546,"uuid":48,"anchor":48,"custom":1547,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1549,"type":729}," 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":752,"attrs":1551,"content":1552},{"level":754},[1553],{"text":1554,"type":729},"The Takeaway",{"type":725,"content":1556},[1557],{"text":1558,"type":729},"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":725,"content":1560},[1561,1562,1567],{"text":873,"type":729},{"text":875,"type":729,"marks":1563},[1564],{"type":738,"attrs":1565},{"href":879,"uuid":48,"anchor":48,"custom":1566,"target":742,"linktype":13},{},{"text":1217,"type":729},{"type":725,"content":1569},[1570],{"text":887,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1572,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1577,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1578,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1573,"component":118,"meta_info":1574,"meta_title":7,"block_image":1575,"cover_image":1576,"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":1581,"title":1443,"plugin":43,"description":1582},"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":1584,"alt":1443,"name":7,"focus":48,"title":1443,"filename":1585,"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,[912],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1594,"created_at":1595,"published_at":1596,"updated_at":1597,"id":1598,"uuid":1599,"content":1600,"slug":1931,"full_slug":1932,"sort_by_date":48,"position":1933,"tag_list":1934,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1935,"first_published_at":1596,"release_id":48,"lang":60,"path":915,"alternates":1936,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1601,"faqs":1602,"title":1594,"topic":1651,"author":1666,"content":1667,"category":1914,"schedule":1922,"component":897,"meta_info":1923,"cover_image":1927,"description":1926,"contributors":1930},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1603,1607,1611,1615,1619,1623,1627,1631,1635,1639,1643,1647],{"_uid":1604,"answer":1605,"question":1606,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1608,"answer":1609,"question":1610,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1612,"answer":1613,"question":1614,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1616,"answer":1617,"question":1618,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1620,"answer":1621,"question":1622,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1624,"answer":1625,"question":1626,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1628,"answer":1629,"question":1630,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1632,"answer":1633,"question":1634,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1636,"answer":1637,"question":1638,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1640,"answer":1641,"question":1642,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1644,"answer":1645,"question":1646,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1648,"answer":1649,"question":1650,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1652,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1664,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1665,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1653,"component":39,"meta_info":1661,"block_image":1662,"cover_image":1663,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1654,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1659,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1660,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1655,"component":118,"meta_info":1656,"meta_title":7,"block_image":1657,"cover_image":1658,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":722,"content":1668},[1669,1688,1700,1713,1718,1722,1733,1737,1753,1757,1762,1765,1769,1780,1792,1796,1799,1804,1815,1827,1831,1834,1839,1850,1854,1858,1862,1865,1870,1881,1885,1889,1893,1898,1902,1910],{"type":725,"content":1670},[1671,1673,1679,1681,1686],{"text":1672,"type":729},"Out of the ",{"text":1674,"type":729,"marks":1675},"six (6) basic punches",[1676],{"type":738,"attrs":1677},{"href":1678,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1680,"type":729}," in boxing, punch number one is the ",{"text":1542,"type":729,"marks":1682},[1683],{"type":738,"attrs":1684},{"href":1685,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1687,"type":729},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":725,"content":1689},[1690,1692,1698],{"text":1691,"type":729},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1693,"type":729,"marks":1694},"Coach PJ",[1695],{"type":738,"attrs":1696},{"href":1697,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1699,"type":729}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":1016,"attrs":1701},{"id":1702,"body":1703},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1704],{"_uid":1705,"link":1706,"image":1708,"title":1710,"component":1712},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1707,"linktype":13,"fieldtype":14,"cached_url":1707},"https://youtu.be/JM-8c3EqwZg",{"id":1709,"alt":1710,"name":7,"focus":48,"title":1710,"filename":1711,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png","image_video_link",{"type":752,"attrs":1714,"content":1715},{"level":754},[1716],{"text":1717,"type":729},"5 Most Common Jab Mistakes",{"type":752,"attrs":1719,"content":1720},{"level":768},[1721],{"text":1614,"type":729},{"type":1016,"attrs":1723},{"id":1702,"body":1724},[1725],{"url":1726,"_uid":1727,"image":1728,"component":1028,"copyright_details":1732},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1729,"alt":1730,"name":7,"focus":48,"title":1730,"filename":1731,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":725,"content":1734},[1735],{"text":1736,"type":729},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":1738,"content":1739},"bullet_list",[1740,1747],{"type":1741,"content":1742},"list_item",[1743],{"type":725,"content":1744},[1745],{"text":1746,"type":729},"While extending the arm to punch",{"type":1741,"content":1748},[1749],{"type":725,"content":1750},[1751],{"text":1752,"type":729},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":725,"content":1754},[1755],{"text":1756,"type":729},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":752,"attrs":1758,"content":1759},{"level":768},[1760],{"text":1761,"type":729},"How To Fix It:",{"type":725,"content":1763},[1764],{"text":1617,"type":729},{"type":752,"attrs":1766,"content":1767},{"level":768},[1768],{"text":1622,"type":729},{"type":1016,"attrs":1770},{"id":1702,"body":1771},[1772],{"url":1773,"_uid":1774,"image":1775,"component":1028,"copyright_details":1779},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1776,"alt":1777,"name":7,"focus":48,"title":1777,"filename":1778,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":725,"content":1781},[1782,1784,1790],{"text":1783,"type":729},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1785,"type":729,"marks":1786},"hook",[1787],{"type":738,"attrs":1788},{"href":1789,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":1791,"type":729}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":752,"attrs":1793,"content":1794},{"level":768},[1795],{"text":1761,"type":729},{"type":725,"content":1797},[1798],{"text":1625,"type":729},{"type":752,"attrs":1800,"content":1801},{"level":768},[1802],{"text":1803,"type":729},"3. Pushing the Jab",{"type":1016,"attrs":1805},{"id":1702,"body":1806},[1807],{"url":1808,"_uid":1809,"image":1810,"component":1028,"copyright_details":1814},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1811,"alt":1812,"name":7,"focus":48,"title":1812,"filename":1813,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":725,"content":1816},[1817,1819,1825],{"text":1818,"type":729},"“Pushing the jab” means leaning into the punch. In your ",{"text":1820,"type":729,"marks":1821},"boxing stance",[1822],{"type":738,"attrs":1823},{"href":1824,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1826,"type":729},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":752,"attrs":1828,"content":1829},{"level":768},[1830],{"text":1761,"type":729},{"type":725,"content":1832},[1833],{"text":1633,"type":729},{"type":752,"attrs":1835,"content":1836},{"level":768},[1837],{"text":1838,"type":729},"4. Flaring Your Elbows",{"type":1016,"attrs":1840},{"id":1702,"body":1841},[1842],{"url":1843,"_uid":1844,"image":1845,"component":1028,"copyright_details":1849},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1846,"alt":1847,"name":7,"focus":48,"title":1847,"filename":1848,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":725,"content":1851},[1852],{"text":1853,"type":729},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":725,"content":1855},[1856],{"text":1857,"type":729},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":752,"attrs":1859,"content":1860},{"level":768},[1861],{"text":1761,"type":729},{"type":725,"content":1863},[1864],{"text":1641,"type":729},{"type":752,"attrs":1866,"content":1867},{"level":768},[1868],{"text":1869,"type":729},"5. Not Jabbing Enough",{"type":1016,"attrs":1871},{"id":1702,"body":1872},[1873],{"url":1874,"_uid":1875,"image":1876,"component":1028,"copyright_details":1880},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1877,"alt":1878,"name":7,"focus":48,"title":1878,"filename":1879,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":725,"content":1882},[1883],{"text":1884,"type":729},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":752,"attrs":1886,"content":1887},{"level":768},[1888],{"text":1761,"type":729},{"type":725,"content":1890},[1891],{"text":1892,"type":729},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":752,"attrs":1894,"content":1895},{"level":754},[1896],{"text":1897,"type":729},"Keep On Jabbing",{"type":725,"content":1899},[1900],{"text":1901,"type":729},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":725,"content":1903},[1904,1905,1909],{"text":873,"type":729},{"text":875,"type":729,"marks":1906},[1907],{"type":738,"attrs":1908},{"href":879,"uuid":48,"anchor":48,"target":742,"linktype":13},{"text":1217,"type":729},{"type":725,"content":1911},[1912],{"text":1913,"type":729},"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":1915,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1920,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1921,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1916,"component":118,"meta_info":1917,"meta_title":7,"block_image":1918,"cover_image":1919,"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},[],[],"2022-12-06 00:00",{"_uid":1924,"title":1925,"plugin":43,"description":1926},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1928,"alt":1594,"name":7,"focus":48,"title":1594,"filename":1929,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[912],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1938,"created_at":1939,"published_at":1940,"updated_at":1941,"id":1942,"uuid":1943,"content":1944,"slug":2103,"full_slug":2104,"sort_by_date":48,"position":2105,"tag_list":2106,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":2107,"first_published_at":2108,"release_id":48,"lang":60,"path":915,"alternates":2109,"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":1945,"faqs":1946,"title":1938,"topic":1963,"author":1274,"content":1978,"category":2085,"schedule":2093,"component":897,"meta_info":2094,"cover_image":2098,"description":2101,"contributors":2102},"af46e437-bfbd-4a28-91a2-df5259454628",[1947,1951,1955,1959],{"_uid":1948,"answer":1949,"question":1950,"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":1952,"answer":1953,"question":1954,"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":1956,"answer":1957,"question":1958,"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":1960,"answer":1961,"question":1962,"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":1964,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1976,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1977,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1965,"component":39,"meta_info":1973,"block_image":1974,"cover_image":1975,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1966,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1971,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1972,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1967,"component":118,"meta_info":1968,"meta_title":7,"block_image":1969,"cover_image":1970,"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":722,"content":1979},[1980,1993,1998,2002,2007,2011,2025,2030,2043,2048,2052,2065,2069,2073,2082],{"type":725,"content":1981},[1982,1984,1991],{"text":1983,"type":729},"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":1985,"type":729,"marks":1986},"Strength training",[1987],{"type":738,"attrs":1988},{"href":1989,"uuid":48,"anchor":48,"custom":1990,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1992,"type":729}," 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":752,"attrs":1994,"content":1995},{"level":754},[1996],{"text":1997,"type":729},"Why do Boxers Train Their Neck?",{"type":725,"content":1999},[2000],{"text":2001,"type":729},"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":752,"attrs":2003,"content":2004},{"level":754},[2005],{"text":2006,"type":729},"How do Boxers Strength Train Their Neck?",{"type":725,"content":2008},[2009],{"text":2010,"type":729},"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":1738,"content":2012},[2013,2019],{"type":1741,"content":2014},[2015],{"type":725,"content":2016},[2017],{"text":2018,"type":729},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":1741,"content":2020},[2021],{"type":725,"content":2022},[2023],{"text":2024,"type":729},"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":752,"attrs":2026,"content":2027},{"level":754},[2028],{"text":2029,"type":729},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":725,"content":2031},[2032,2034,2041],{"text":2033,"type":729},"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":2035,"type":729,"marks":2036},"injury",[2037],{"type":738,"attrs":2038},{"href":2039,"uuid":48,"anchor":48,"custom":2040,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2042,"type":729}," occurring.",{"type":752,"attrs":2044,"content":2045},{"level":754},[2046],{"text":2047,"type":729},"How Often Should Boxers Train Their Neck?",{"type":725,"content":2049},[2050],{"text":2051,"type":729},"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":1016,"attrs":2053},{"id":2054,"body":2055},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2056],{"_uid":2057,"text":2058,"image":2059,"author":2063,"component":2064},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2060,"alt":2061,"name":7,"focus":7,"title":2061,"filename":2062,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":725,"content":2066},[2067],{"text":2068,"type":729},"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":752,"attrs":2070,"content":2071},{"level":754},[2072],{"text":869,"type":729},{"type":725,"content":2074},[2075,2076,2081],{"text":873,"type":729},{"text":875,"type":729,"marks":2077},[2078],{"type":738,"attrs":2079},{"href":879,"uuid":48,"anchor":48,"custom":2080,"target":742,"linktype":13},{},{"text":883,"type":729},{"type":725,"content":2083},[2084],{"text":1913,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2086,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2091,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2092,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2087,"component":118,"meta_info":2088,"meta_title":7,"block_image":2089,"cover_image":2090,"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":2095,"title":2096,"plugin":43,"description":2097},"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":2099,"alt":2061,"name":7,"focus":7,"title":2061,"filename":2100,"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,[912],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2111,"created_at":2112,"published_at":2113,"updated_at":2114,"id":2115,"uuid":2116,"content":2117,"slug":2286,"full_slug":2287,"sort_by_date":48,"position":2288,"tag_list":2289,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":2290,"first_published_at":2291,"release_id":48,"lang":60,"path":915,"alternates":2292,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2118,"faqs":2119,"title":2136,"topic":2137,"author":2152,"content":2153,"category":2270,"schedule":2278,"component":897,"meta_info":2279,"cover_image":2282,"description":2281,"contributors":2285},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2120,2124,2128,2132],{"_uid":2121,"answer":2122,"question":2123,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2125,"answer":2126,"question":2127,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2129,"answer":2130,"question":2131,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2133,"answer":2134,"question":2135,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2138,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2150,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2151,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2139,"component":39,"meta_info":2147,"block_image":2148,"cover_image":2149,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2140,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2145,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2146,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2141,"component":118,"meta_info":2142,"meta_title":7,"block_image":2143,"cover_image":2144,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":722,"content":2154},[2155,2168,2173,2178,2190,2193,2198,2209,2212,2217,2228,2232,2236,2241,2254,2258,2267],{"type":725,"content":2156},[2157,2159,2166],{"text":2158,"type":729},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2160,"type":729,"marks":2161},"shadowboxing",[2162],{"type":738,"attrs":2163},{"href":2164,"uuid":48,"anchor":48,"custom":2165,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2167,"type":729}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":752,"attrs":2169,"content":2170},{"level":754},[2171],{"text":2172,"type":729},"Why You Should Practice Shadowboxing With Hand Weights",{"type":752,"attrs":2174,"content":2175},{"level":768},[2176],{"text":2177,"type":729},"1. Speed",{"type":1016,"attrs":2179},{"id":2180,"body":2181},"58589914-3cf9-454d-8369-7218c807f59a",[2182],{"url":2183,"_uid":2184,"image":2185,"component":1028,"copyright_details":2189},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2186,"alt":2187,"name":7,"focus":48,"title":2187,"filename":2188,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":725,"content":2191},[2192],{"text":2126,"type":729},{"type":752,"attrs":2194,"content":2195},{"level":768},[2196],{"text":2197,"type":729},"2. Arm Endurance",{"type":1016,"attrs":2199},{"id":2180,"body":2200},[2201],{"url":2202,"_uid":2203,"image":2204,"component":1028,"copyright_details":2208},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2205,"alt":2206,"name":7,"focus":48,"title":2206,"filename":2207,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":725,"content":2210},[2211],{"text":2130,"type":729},{"type":752,"attrs":2213,"content":2214},{"level":768},[2215],{"text":2216,"type":729},"3. Cardiovascular Conditioning",{"type":1016,"attrs":2218},{"id":2180,"body":2219},[2220],{"url":2221,"_uid":2222,"image":2223,"component":1028,"copyright_details":2227},{"id":7,"url":7,"linktype":1022,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2224,"alt":2225,"name":7,"focus":48,"title":2225,"filename":2226,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":725,"content":2229},[2230],{"text":2231,"type":729},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":725,"content":2233},[2234],{"text":2235,"type":729},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":752,"attrs":2237,"content":2238},{"level":754},[2239],{"text":2240,"type":729},"Amp Up Your Training",{"type":725,"content":2242},[2243,2245,2252],{"text":2244,"type":729},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2246,"type":729,"marks":2247},"FightCamp Facebook Community",[2248],{"type":738,"attrs":2249},{"href":2250,"uuid":48,"anchor":48,"custom":2251,"target":742,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2253,"type":729}," and let me know.",{"type":752,"attrs":2255,"content":2256},{"level":754},[2257],{"text":869,"type":729},{"type":725,"content":2259},[2260,2261,2266],{"text":873,"type":729},{"text":875,"type":729,"marks":2262},[2263],{"type":738,"attrs":2264},{"href":879,"uuid":48,"anchor":48,"custom":2265,"target":742,"linktype":13},{},{"text":1217,"type":729},{"type":725,"content":2268},[2269],{"text":1913,"type":729},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2271,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2276,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2277,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2272,"component":118,"meta_info":2273,"meta_title":7,"block_image":2274,"cover_image":2275,"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},[],[],"2023-01-16 00:00",{"_uid":2280,"title":2136,"plugin":43,"description":2281},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2283,"alt":2111,"name":7,"focus":48,"title":2111,"filename":2284,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[912],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":897,"created_at":2294,"published_at":2295,"updated_at":2296,"id":2297,"uuid":2298,"content":2299,"slug":897,"full_slug":2320,"sort_by_date":48,"position":446,"tag_list":2321,"is_startpage":9,"parent_id":2322,"meta_data":48,"group_id":2323,"first_published_at":2324,"release_id":48,"lang":60,"path":7,"alternates":2325,"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":2300,"component":2301,"meta_info":2302,"custom_content_list":2304},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2303,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2305,2310,2315],{"_uid":2306,"label":2307,"value":2308,"dev_id":2309,"component":729},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2311,"label":2312,"value":2313,"dev_id":2314,"component":729},"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":2316,"label":2317,"value":2318,"dev_id":2319,"component":729},"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",[],1785892836761]