[{"data":1,"prerenderedAt":3039},["ShallowReactive",2],{"default-layout-data":3,"article-training-boxing-defense-101-dont-get-hit":654,"article-page-config":3006},{"layout":4,"categories":17},{"announcement":5},{"_uid":6,"text":7,"theme":8,"active":9,"headline":10,"link_url":11,"component":15,"link_text":16},"19fb7282-41ed-4ef9-b3bf-86d87c40d2c7","","red",false,"Give $100, Get $100 when you refer a friend",{"id":7,"url":12,"linktype":13,"fieldtype":14,"cached_url":12},"https://joinfightcamp.com/refer-blog","url","multilink","announcement","Hook Your Friends Up With FightCamp",[18,139,330,467,575],{"name":19,"created_at":20,"published_at":21,"updated_at":22,"id":23,"uuid":24,"content":25,"slug":19,"full_slug":132,"sort_by_date":48,"position":133,"tag_list":134,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":136,"first_published_at":137,"release_id":48,"lang":60,"path":48,"alternates":138,"default_full_slug":48,"translated_slugs":48},"boxing-equipment","2021-08-16T20:39:37.160Z","2022-08-12T20:53:51.960Z","2022-08-12T20:53:51.979Z",66665387,"01aec2db-ff41-4459-a74b-ed5219c21043",{"_uid":26,"name":27,"topics":28,"component":118,"meta_info":119,"meta_title":123,"block_image":124,"cover_image":128,"internal_notes":7,"meta_description":131},"85e62412-51f4-4ca1-92b9-809f48598994","Boxing Equipment",[29,63,91],{"name":30,"created_at":31,"published_at":32,"updated_at":33,"id":34,"uuid":35,"content":36,"slug":30,"full_slug":54,"sort_by_date":48,"position":55,"tag_list":56,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":58,"first_published_at":59,"release_id":48,"lang":60,"path":48,"alternates":61,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"reviews","2021-08-12T23:33:52.202Z","2022-08-12T21:22:37.915Z","2022-08-12T21:22:37.937Z",66056582,"ce9d4c2f-4e00-4ce0-af3b-f8b6bfee6f95",{"_uid":37,"name":38,"category":24,"component":39,"meta_info":40,"block_image":45,"cover_image":51,"internal_notes":7},"737168c8-aad2-4a1a-a8b0-a4f3c0db32d3","Reviews","topic",{"_uid":41,"title":42,"plugin":43,"description":44},"3a5b6425-a70b-4b8b-9a46-5704b27fe0c2","Boxing Reviews & Recommendations | FightCamp Blog","meta-fields","Browse a wide range of boxing reviews at FightCamp. Discover the best kickboxing and boxing equipment, and what is most suited for your wokrouts.",{"id":46,"alt":47,"name":7,"focus":48,"title":47,"filename":49,"copyright":7,"fieldtype":50},3083071,"FightCamp Best Boxing Equipment",null,"https://a.storyblok.com/f/115220/230x244/d2f44e8f8d/reviews.jpg","asset",{"id":52,"alt":47,"name":7,"focus":48,"title":47,"filename":53,"copyright":7,"fieldtype":50},2966837,"https://a.storyblok.com/f/115220/1200x420/bed05eac58/reviews.jpg","topics/reviews",-10,[],66045689,"38777fe3-db66-4c68-8d71-69b56433994b","2021-08-17T21:42:43.195Z","default",[],true,{"name":64,"created_at":65,"published_at":66,"updated_at":67,"id":68,"uuid":69,"content":70,"slug":84,"full_slug":85,"sort_by_date":48,"position":86,"tag_list":87,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":88,"first_published_at":89,"release_id":48,"lang":60,"path":48,"alternates":90,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tips and Tutorials","2021-08-16T20:41:30.115Z","2022-08-12T21:23:56.112Z","2022-08-12T21:23:56.134Z",66665393,"90bc60c4-c47f-4cc7-b17c-b8d3f7bcf7a6",{"_uid":71,"name":72,"category":24,"component":39,"meta_info":73,"block_image":77,"cover_image":81,"internal_notes":7},"0c265d36-c0c8-445c-b6a1-1f9ba7e7af7d","Tips & Tutorials",{"_uid":74,"title":75,"plugin":43,"description":76},"c19a972c-31b2-4057-8741-f60ad44a5fac","Gym Equipment Guides - Tips & Tutorials | FightCamp Blog","Explore FightCamp gym equipment tutorials & tips. Discover specific kickboxing and boxing equipment information and general gym equipment guides here.",{"id":78,"alt":79,"name":7,"focus":48,"title":79,"filename":80,"copyright":7,"fieldtype":50},3083070,"FightCamp Gym Equipment Guide","https://a.storyblok.com/f/115220/230x244/90a5481a50/tips_and_tutorials.jpg",{"id":82,"alt":79,"name":7,"focus":48,"title":79,"filename":83,"copyright":7,"fieldtype":50},2966835,"https://a.storyblok.com/f/115220/1200x420/82e3d25787/tips_and_tutorials.jpg","tips-and-tutorials","topics/tips-and-tutorials",-30,[],"eba96edd-d461-494f-9213-8738805a32e7","2021-08-17T21:42:42.412Z",[],{"name":92,"created_at":93,"published_at":94,"updated_at":95,"id":96,"uuid":97,"content":98,"slug":92,"full_slug":112,"sort_by_date":48,"position":113,"tag_list":114,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":115,"first_published_at":116,"release_id":48,"lang":60,"path":48,"alternates":117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"home-gym","2021-08-16T20:44:20.894Z","2022-08-12T21:25:06.326Z","2022-08-12T21:25:06.347Z",66665395,"67674667-da6a-4f54-8cb5-0e54f6a2f851",{"_uid":99,"name":100,"category":24,"component":39,"meta_info":101,"block_image":105,"cover_image":108,"internal_notes":7},"861be22b-5d17-4b35-993a-027f681dce85","Home Gym",{"_uid":102,"title":103,"plugin":43,"description":104},"58cf961a-8021-4894-8b3e-6e110ea09157","Home Gym - Ideas, Equipment & More | FightCamp Blog","Browse a variety of home gym ideas, must-haves, tips and more! Find the perfect at-home gym equipment for your space at FightCamp.",{"id":106,"alt":100,"name":7,"focus":48,"title":100,"filename":107,"copyright":7,"fieldtype":50},3137929,"https://a.storyblok.com/f/115220/230x244/a06e4e87fa/home_gym.jpg",{"id":109,"alt":110,"name":7,"focus":48,"title":110,"filename":111,"copyright":7,"fieldtype":50},2966834,"FightCamp Home Gym","https://a.storyblok.com/f/115220/1200x420/116df10831/home_gym.jpg","topics/home-gym",-40,[],"28dc10e9-2c6b-4e0b-ab78-ad5e4ee440ea","2021-08-17T21:42:41.991Z",[],"category",{"_uid":120,"title":121,"plugin":43,"description":122},"30f0c975-0eae-4488-83c8-be74b7e0d3a6","Boxing Equipment - Information, Reviews & More | FightCamp Blog","Looking for boxing equipment information? Find everything you need to know at FightCamp, from boxing gear recommendations to boxing equipment reviews.","FightCamp | Blog Boxing Equipment Category",{"id":125,"alt":126,"name":7,"focus":48,"title":126,"filename":127,"copyright":7,"fieldtype":50},3477468,"FightCamp Boxing Equipment","https://a.storyblok.com/f/115220/460x488/52ddb6cc9e/boxing_equipment-12-07-2021.jpg",{"id":129,"alt":126,"name":7,"focus":48,"title":126,"filename":130,"copyright":7,"fieldtype":50},2955834,"https://a.storyblok.com/f/115220/1200x420/7a6dff03a1/equipment.jpg","Boxing Equipment articles to keep you in the know.","categories/boxing-equipment",0,[],66038567,"5b68bdc4-5e52-4f76-a1ce-75203f0f2949","2021-08-17T21:42:24.000Z",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":146,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":326,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":329,"default_full_slug":48,"translated_slugs":48},"training","2021-08-16T20:39:49.987Z","2022-12-14T19:36:53.796Z","2022-12-14T19:36:53.816Z",66665388,"c30c84a1-d6e0-4753-a408-557a2c3e402d",{"_uid":147,"name":148,"topics":149,"component":118,"meta_info":314,"meta_title":7,"block_image":318,"cover_image":322,"internal_notes":7,"meta_description":7},"146b9fef-80a7-42b2-847e-02e110af4965","Training",[150,178,205,232,259,286],{"name":151,"created_at":152,"published_at":153,"updated_at":154,"id":155,"uuid":156,"content":157,"slug":151,"full_slug":173,"sort_by_date":48,"position":133,"tag_list":174,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":175,"first_published_at":176,"release_id":48,"lang":60,"path":48,"alternates":177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"kickboxing","2021-08-12T20:17:39.938Z","2022-08-12T21:02:57.966Z","2022-08-12T21:02:57.989Z",66045690,"45ac0023-30ee-4b1e-a01e-fe4ad4888ec4",{"_uid":158,"name":159,"category":145,"component":39,"meta_info":160,"meta_title":164,"block_image":165,"cover_image":169,"internal_notes":7,"meta_description":172},"4522c3bb-d1d1-47e3-be48-d9280ab4d15a","Kickboxing",{"_uid":161,"title":162,"plugin":43,"description":163},"d1f31ffb-d982-4365-b539-ae00aaff0dca","Kickboxing Techniques & Tips | FightCamp Blog","Discover everything you need to know about kickboxing at FightCamp. Learn about different kickboxing techniques as well as kickboxing tips from our trainers.","FightCamp | Blog Kickboxing Topic",{"id":166,"alt":167,"name":7,"focus":48,"title":167,"filename":168,"copyright":7,"fieldtype":50},3083074,"FightCamp Kickboxing Techniques","https://a.storyblok.com/f/115220/230x244/a8b70aa3fe/kickboxing.jpg",{"id":170,"alt":167,"name":7,"focus":48,"title":167,"filename":171,"copyright":7,"fieldtype":50},2966838,"https://a.storyblok.com/f/115220/1200x420/ae010ac006/kickboxing.jpg","Kickboxing is the best!","topics/kickboxing",[],"14203097-81ba-4bac-b584-9d8328f13944","2021-08-17T21:42:43.396Z",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":185,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":201,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":204,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"boxing","2021-08-16T20:44:55.143Z","2022-08-12T21:04:00.048Z","2022-08-12T21:04:00.070Z",66665396,"aefdad9c-0f95-4402-a41d-ea267e20a002",{"_uid":186,"name":187,"category":145,"component":39,"meta_info":188,"block_image":192,"cover_image":196,"internal_notes":7},"e89137cf-0f99-4a64-ab9e-59f5523410d1","Boxing",{"_uid":189,"title":190,"plugin":43,"description":191},"96a532b2-5089-4790-967b-f0e14e20249d","Boxing Techniques & Tips | FightCamp Blog","Discover the best boxing blog at FightCamp. Learn different boxing techniques to improve your skill as well as boxing tips from our trainers.",{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},3137923,"FightCamp Boxing Techniques","https://a.storyblok.com/f/115220/230x244/5da71edeba/boxing.jpg",{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},2966833,"https://a.storyblok.com/f/115220/1200x420/2e29128d75/boxing.jpg","topics/boxing",-50,[],"e8792e29-85ea-4911-90f2-e37d78995588","2021-08-17T21:42:41.656Z",[],{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":212,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":228,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"strength-and-conditioning","2021-08-16T20:45:39.222Z","2022-12-20T17:43:41.548Z","2022-12-20T17:43:41.569Z",66665399,"681bbf7a-61c8-4b94-b4cf-d25ffa4ba018",{"_uid":213,"name":214,"category":145,"component":39,"meta_info":215,"block_image":219,"cover_image":223,"internal_notes":7},"e6d0e3f9-a0f0-49fd-8d61-5bb5ef028a99","Strength & Conditioning",{"_uid":216,"title":217,"plugin":43,"description":218},"2646b91c-e486-4aec-8ac4-5a3993c655fe","Strength and Conditioning Exercises | FightCamp Blog","Browse a variety of strength and conditioning exercises at FightCamp. Try our boxing strength and conditioning workouts from the comfort of your own home.",{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},3137922,"FightCamp Strength and Conditioning Exercises","https://a.storyblok.com/f/115220/230x244/9764b9c312/strength_and_conditioning.jpg",{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},2966832,"https://a.storyblok.com/f/115220/1200x420/5ee7832540/strength_and_conditioning.jpg","topics/strength-and-conditioning",-60,[],"51bde38f-e0ca-46aa-beff-8c47f48ac967","2021-08-17T21:42:41.472Z",[],{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":239,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":255,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":258,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"drills-and-combos","2021-08-16T20:46:07.703Z","2022-08-12T21:07:46.807Z","2022-08-12T21:07:46.829Z",66665400,"c7ec2e66-10ef-4d06-936c-ee061d6a2d52",{"_uid":240,"name":241,"category":145,"component":39,"meta_info":242,"block_image":246,"cover_image":250,"internal_notes":7},"538f91d6-b2f8-412b-af7b-313e1ff07bcf","Drills & Combos",{"_uid":243,"title":244,"plugin":43,"description":245},"d7f5b0e5-8cd4-4bbe-8ed5-892b68001a22","Boxing Drills and Punching Bag Combos | FightCamp Blog","Browse a variety of drills for boxing at FightCamp. From at-home boxing drills to punching bag combos, find everything you need for your workout here.",{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},3137920,"FightCamp Boxing Drills & Punching Bag Combos","https://a.storyblok.com/f/115220/230x244/287451697b/drills_and_combos.jpg",{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},2966831,"https://a.storyblok.com/f/115220/1200x420/17f7221f66/drills_and_combos.jpg","topics/drills-and-combos",-70,[],"82594667-5c08-43c1-9690-18ecacb07854","2021-08-17T21:42:40.989Z",[],{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":266,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"tips-and-technique","2021-08-16T20:46:47.767Z","2022-08-12T21:09:32.214Z","2022-08-12T21:09:32.237Z",66665401,"70f50d12-7a91-4cfd-848f-9147a708eb08",{"_uid":267,"name":268,"category":145,"component":39,"meta_info":269,"block_image":273,"cover_image":277,"internal_notes":7},"52bac365-3ae2-4571-9f21-6c6aa7665393","Tips & Technique",{"_uid":270,"title":271,"plugin":43,"description":272},"08c4087d-60ce-41c5-aee4-cc39afa9e03e","Workout Tips and Techniques | FightCamp Blog","Searching for a workout blog to learn how to train like a pro? Discover a variety of workout tips & techniques at FightCamp.",{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},3137918,"FightCamp Workout Techniques","https://a.storyblok.com/f/115220/230x244/c44859a159/tips_and_techniques.jpg",{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},2966830,"https://a.storyblok.com/f/115220/1200x420/108d20bbf0/tips_and_techniques.jpg","topics/tips-and-technique",-80,[],"04e9decd-2f4a-4ced-b132-1af3ac27504e","2021-08-17T21:42:40.655Z",[],{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":293,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":313,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"trainer spotlight","2021-08-16T20:47:20.116Z","2022-08-12T21:10:45.024Z","2022-08-12T21:10:45.055Z",66665402,"7a0e51de-e270-4175-9e35-a25620abe8c5",{"_uid":294,"name":295,"category":145,"component":39,"meta_info":296,"block_image":300,"cover_image":304,"internal_notes":7},"e6e5192b-cfe5-4585-9912-bb02e4352920","Trainer Spotlight",{"_uid":297,"title":298,"plugin":43,"description":299},"eb58e29b-3812-475b-8013-0ffa65f5de95","Boxing Trainers Spotlight | FightCamp Blog","The best boxing and kickboxing trainers are committed to inspiring, motivating, and helping people empower themselves. Meet our FightCamp boxing trainers here.",{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},3083068,"FightCamp Boxing Trainers","https://a.storyblok.com/f/115220/230x244/0d380d4538/trainer_spotlight.jpg",{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},2966829,"https://a.storyblok.com/f/115220/1200x420/dd5c83cd63/trainer_spotlight.jpg","trainer-spotlight","topics/trainer-spotlight",-90,[],"7a4f8a1c-3552-4bb9-ab0a-15d6f45ef7aa","2021-08-17T21:42:40.476Z",[],{"_uid":315,"title":316,"plugin":43,"description":317},"9a0c47c8-e396-459e-83b4-9b8ae4f71dfd","Boxing Home Training | FightCamp Blog","FightCamp is your ultimate resource for insight on at home boxing training. Browse boxing training techniques, frequently asked questions, and more!",{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},3477464,"FightCamp - Boxing Training ","https://a.storyblok.com/f/115220/460x488/c1c2d5aaa4/training-12-07-2021.jpg",{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},2955830,"https://a.storyblok.com/f/115220/1200x420/87ea0163c1/training.jpg","categories/training",[],"c8e6548e-eb24-4d67-a2cf-eae49b97d2a5","2021-08-17T21:42:24.089Z",[],{"name":331,"created_at":332,"published_at":333,"updated_at":334,"id":335,"uuid":336,"content":337,"slug":331,"full_slug":462,"sort_by_date":48,"position":446,"tag_list":463,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":464,"first_published_at":465,"release_id":48,"lang":60,"path":48,"alternates":466,"default_full_slug":48,"translated_slugs":48},"wellness","2021-08-16T20:40:18.870Z","2022-08-12T20:57:35.725Z","2022-08-12T20:57:35.749Z",66665389,"99e9a4c6-acbb-4120-bcf0-c0ac7c58e51d",{"_uid":338,"name":339,"topics":340,"component":118,"meta_info":451,"meta_title":7,"block_image":455,"cover_image":459,"internal_notes":7,"meta_description":7},"ee151652-c131-46c2-aff0-6860108ed33f","Wellness",[341,369,397,424],{"name":342,"created_at":343,"published_at":344,"updated_at":345,"id":346,"uuid":347,"content":348,"slug":362,"full_slug":363,"sort_by_date":48,"position":364,"tag_list":365,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":366,"first_published_at":367,"release_id":48,"lang":60,"path":48,"alternates":368,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"wellness tips","2021-08-16T20:48:28.607Z","2022-08-12T21:12:04.108Z","2022-08-12T21:12:04.133Z",66665404,"f1af682c-d58d-423b-908a-31b5b58fcd50",{"_uid":349,"name":350,"category":336,"component":39,"meta_info":351,"block_image":355,"cover_image":359,"internal_notes":7},"377bf7ca-027b-4203-b83f-1a94e577cf0b","Wellness Tips",{"_uid":352,"title":353,"plugin":43,"description":354},"9da6a0da-4ff6-4a8a-8f0e-22f3d827d57c","Health and Wellness Tips | FightCamp Blog","Searching for health and wellness tips? From health tips for fitness to general wellness ideas, find everything you need to know at FightCamp.",{"id":356,"alt":357,"name":7,"focus":48,"title":357,"filename":358,"copyright":7,"fieldtype":50},3083065,"FightCamp Health and Wellness Tips","https://a.storyblok.com/f/115220/230x244/406ebccc89/wellness_tips.jpg",{"id":360,"alt":357,"name":7,"focus":48,"title":357,"filename":361,"copyright":7,"fieldtype":50},2966827,"https://a.storyblok.com/f/115220/1200x420/e28e702d20/wellness_tips.jpg","wellness-tips","topics/wellness-tips",-110,[],"89374570-084d-4116-a2e0-3e0671507a37","2021-08-17T21:42:39.797Z",[],{"name":370,"created_at":371,"published_at":372,"updated_at":373,"id":374,"uuid":375,"content":376,"slug":390,"full_slug":391,"sort_by_date":48,"position":392,"tag_list":393,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":394,"first_published_at":395,"release_id":48,"lang":60,"path":48,"alternates":396,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"family fitness","2021-08-16T20:49:00.179Z","2022-08-12T21:13:33.953Z","2022-08-12T21:13:33.982Z",66665405,"74f5ade3-e701-4a0a-b01c-56902d8030a8",{"_uid":377,"name":378,"category":336,"component":39,"meta_info":379,"block_image":383,"cover_image":387,"internal_notes":7},"59389b31-9855-4500-9687-0e3c4b07ac52","Family Fitness",{"_uid":380,"title":381,"plugin":43,"description":382},"74a0d4fd-b041-4642-ac23-ae8cfa27905e","Family Fitness Ideas - Workouts & Activities | FightCamp Blog","Browse a variety of family fitness ideas, including kids boxing at FightCamp. Discover family workout ideas and fitness activities for all ages here!",{"id":384,"alt":385,"name":7,"focus":48,"title":385,"filename":386,"copyright":7,"fieldtype":50},3137916,"FightCamp Family Fitness For All Ages","https://a.storyblok.com/f/115220/230x244/e4195aafe7/family_fitness.jpg",{"id":388,"alt":385,"name":7,"focus":48,"title":385,"filename":389,"copyright":7,"fieldtype":50},2966826,"https://a.storyblok.com/f/115220/1200x420/ff516982c7/family_fitness.jpg","family-fitness","topics/family-fitness",-120,[],"b13f8151-acc8-478f-a73c-603b88da2a7a","2021-08-17T21:42:39.478Z",[],{"name":398,"created_at":399,"published_at":400,"updated_at":401,"id":402,"uuid":403,"content":404,"slug":398,"full_slug":418,"sort_by_date":48,"position":419,"tag_list":420,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":421,"first_published_at":422,"release_id":48,"lang":60,"path":48,"alternates":423,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"mental-health","2021-08-16T20:48:09.723Z","2022-08-12T21:15:17.577Z","2022-08-12T21:15:17.596Z",66665403,"fc3e28d9-0549-494e-9cf6-e86b037a1fd0",{"_uid":405,"name":406,"category":336,"component":39,"meta_info":407,"block_image":411,"cover_image":415,"internal_notes":7},"6ebf0228-63da-48bb-9357-3c46eb3cecb5","Mental Health",{"_uid":408,"title":409,"plugin":43,"description":410},"0c59e4c6-7275-4dfc-9c76-ff32822443e8","Mental Health and Fitness | FightCamp Blog","Browse a variety of mental health and fitness guides at FightCamp. Discover mental health workouts, tips from professionals, and more!",{"id":412,"alt":413,"name":7,"focus":48,"title":413,"filename":414,"copyright":7,"fieldtype":50},3137917,"FightCamp Fitness Mental Health ","https://a.storyblok.com/f/115220/230x244/5bcb755dcb/mental_health.jpg",{"id":416,"alt":413,"name":7,"focus":48,"title":413,"filename":417,"copyright":7,"fieldtype":50},2966828,"https://a.storyblok.com/f/115220/1200x420/7f2c4b98a8/mental_health.jpg","topics/mental-health",-100,[],"92efffff-0653-4ac7-8a8c-c07606c20d2c","2021-08-17T21:42:40.295Z",[],{"name":425,"created_at":426,"published_at":427,"updated_at":428,"id":429,"uuid":430,"content":431,"slug":425,"full_slug":445,"sort_by_date":48,"position":446,"tag_list":447,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":448,"first_published_at":449,"release_id":48,"lang":60,"path":48,"alternates":450,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"nutrition","2021-08-12T23:34:26.758Z","2022-08-12T21:17:24.142Z","2022-08-12T21:17:24.164Z",66056583,"f31786b4-be09-45a3-a21e-78697adb2ab4",{"_uid":432,"name":433,"category":336,"component":39,"meta_info":434,"block_image":438,"cover_image":442,"internal_notes":7},"ba3c0bac-4337-4865-b08e-9a3cdc8d51d0","Nutrition",{"_uid":435,"title":436,"plugin":43,"description":437},"33e7d518-9af4-476e-8697-6b33b6aaa8ce","Nutrition and Fitness - Tips, Diets & More | FightCamp Blog","Browse a variety of nutrition and fitness guides at FightCamp. Discover fitness diets, nutrition tips from professionals, and more!",{"id":439,"alt":440,"name":7,"focus":48,"title":440,"filename":441,"copyright":7,"fieldtype":50},3477463,"FightCamp Nutrition and Fitness","https://a.storyblok.com/f/115220/460x488/e79b9b2a2e/nutrition-12-07-2021.jpg",{"id":443,"alt":440,"name":7,"focus":48,"title":440,"filename":444,"copyright":7,"fieldtype":50},2966836,"https://a.storyblok.com/f/115220/1200x420/7f0bebd16f/nutrition.jpg","topics/nutrition",-20,[],"0048934f-9aa1-4411-8fe5-b374efb0860a","2021-08-17T21:42:42.719Z",[],{"_uid":452,"title":453,"plugin":43,"description":454},"b1334a27-0fd4-42e7-9fe8-8270bdbcb679","Health and Fitness - Tips, Guides & More | FightCamp Blog","Browse FightCamp's health and fitness blog. From mental health guides to meal plans, find everything you need in our boxing wellness blog.",{"id":456,"alt":457,"name":7,"focus":48,"title":457,"filename":458,"copyright":7,"fieldtype":50},3477462,"FightCamp Boxing Wellness","https://a.storyblok.com/f/115220/460x488/0738fc5e16/wellness-12-07-2021.jpg",{"id":460,"alt":457,"name":7,"focus":48,"title":457,"filename":461,"copyright":7,"fieldtype":50},2955870,"https://a.storyblok.com/f/115220/1200x420/2d932139f4/wellness.jpg","categories/wellness",[],"a876564a-9b7b-4aa9-8108-e979aaa159c3","2021-08-17T21:42:23.752Z",[],{"name":468,"created_at":469,"published_at":470,"updated_at":471,"id":472,"uuid":473,"content":474,"slug":468,"full_slug":570,"sort_by_date":48,"position":86,"tag_list":571,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":572,"first_published_at":573,"release_id":48,"lang":60,"path":48,"alternates":574,"default_full_slug":48,"translated_slugs":48},"fight-news","2021-08-16T20:40:37.879Z","2022-08-12T20:58:55.441Z","2022-08-12T20:58:55.462Z",66665390,"f3114c73-9eae-4290-a7c4-6f4d516185a8",{"_uid":475,"name":476,"topics":477,"component":118,"meta_info":559,"meta_title":7,"block_image":563,"cover_image":567,"internal_notes":7,"meta_description":7},"0dbc0d3e-0d9b-45fc-8244-c0fe40722e6d","Fight News",[478,506,533],{"name":479,"created_at":480,"published_at":481,"updated_at":482,"id":483,"uuid":484,"content":485,"slug":499,"full_slug":500,"sort_by_date":48,"position":501,"tag_list":502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":503,"first_published_at":504,"release_id":48,"lang":60,"path":48,"alternates":505,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"fight calendars","2021-08-16T20:49:53.713Z","2022-12-14T21:15:49.567Z","2022-12-14T21:15:49.588Z",66665406,"1267c69d-0f69-4623-8334-802f50ed6212",{"_uid":486,"name":487,"category":473,"component":39,"meta_info":488,"block_image":492,"cover_image":496,"internal_notes":7},"6652235b-f41b-450f-9b08-e88f52d62651","Fight Calendars",{"_uid":489,"title":490,"plugin":43,"description":491},"02156afc-e64c-457e-b602-d5d940777aca","Fight Calendar - Boxing & MMA Fight Schedule | FightCamp Blog","Browse upcoming Boxing and MMA fights at FightCamp. Our monthly fight calendar lists the top women's and men's matches that you don't want to miss.",{"id":493,"alt":494,"name":7,"focus":48,"title":494,"filename":495,"copyright":7,"fieldtype":50},3137915,"Fight Calendar","https://a.storyblok.com/f/115220/230x244/3d03a7aca4/fight_calendar.jpg",{"id":497,"alt":487,"name":7,"focus":48,"title":487,"filename":498,"copyright":7,"fieldtype":50},2966824,"https://a.storyblok.com/f/115220/1200x420/5e6b795e73/fight_calendar.jpg","fight-calendars","topics/fight-calendars",-130,[],"bed4eb48-17b3-40d1-87d5-611c85d2647a","2021-08-17T21:42:39.304Z",[],{"name":507,"created_at":508,"published_at":509,"updated_at":510,"id":511,"uuid":512,"content":513,"slug":526,"full_slug":527,"sort_by_date":48,"position":528,"tag_list":529,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":530,"first_published_at":531,"release_id":48,"lang":60,"path":48,"alternates":532,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"in the news","2021-08-16T20:50:12.823Z","2022-12-14T20:33:34.700Z","2022-12-14T20:33:34.721Z",66665407,"bf7c9b14-7b4a-403a-9c9c-76077bd20529",{"_uid":514,"name":515,"category":473,"component":39,"meta_info":516,"block_image":520,"cover_image":523,"internal_notes":7},"943922d7-9f80-4835-bd1e-5900e9ce4323","In The News",{"_uid":517,"title":518,"plugin":43,"description":519},"599e0404-6b5c-4a2e-aa9c-79b9132714fe","In the News - Boxing & MMA Current Events | FightCamp Blog","The latest in boxing and MMA news at FightCamp. Bringing you updates on what's going on in and outside of the ring and octagon. ",{"id":521,"alt":515,"name":7,"focus":48,"title":515,"filename":522,"copyright":7,"fieldtype":50},3137914,"https://a.storyblok.com/f/115220/230x244/a2f8a076d5/in_the_news.jpg",{"id":524,"alt":515,"name":7,"focus":48,"title":515,"filename":525,"copyright":7,"fieldtype":50},2966823,"https://a.storyblok.com/f/115220/1200x420/8bae9729ff/in_the_news.jpg","in-the-news","topics/in-the-news",-140,[],"8254180a-e54d-4daa-876f-c665a2104e2e","2021-08-17T21:42:38.806Z",[],{"name":534,"created_at":535,"published_at":536,"updated_at":537,"id":538,"uuid":539,"content":540,"slug":534,"full_slug":553,"sort_by_date":48,"position":554,"tag_list":555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":556,"first_published_at":557,"release_id":48,"lang":60,"path":48,"alternates":558,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"culture","2021-08-16T20:50:29.403Z","2022-12-14T20:50:43.060Z","2022-12-14T20:50:43.079Z",66665408,"6561dd2c-77e9-4321-99c2-66b8e1de6a73",{"_uid":541,"name":542,"category":473,"component":39,"meta_info":543,"block_image":547,"cover_image":550,"internal_notes":7},"ca94b860-9cf0-4e4c-82c6-0861ec5b74cc","Culture",{"_uid":544,"title":545,"plugin":43,"description":546},"60c96aa6-7eac-4445-9721-f8e43d07d5cf","Culture - Boxing History From Fighters to Events | FightCamp Blog","FightCamp breaks down boxing and mixed martial arts history for you, from major events to the fighters who helped shape these combat sports.",{"id":548,"alt":542,"name":7,"focus":48,"title":542,"filename":549,"copyright":7,"fieldtype":50},3137913,"https://a.storyblok.com/f/115220/230x244/d8693df004/culture.jpg",{"id":551,"alt":542,"name":7,"focus":48,"title":542,"filename":552,"copyright":7,"fieldtype":50},2966821,"https://a.storyblok.com/f/115220/1200x420/ed2c537d2b/culture.jpg","topics/culture",-150,[],"ee113361-4067-4031-9757-00d89dea321a","2021-08-17T21:42:38.621Z",[],{"_uid":560,"title":561,"plugin":43,"description":562},"736f29a7-d15c-40f4-88f6-3d5337bcfab3","Boxing News - Culture, Calendars & Fight News | FightCamp Blog","Find the latest MMA and boxing news at FightCamp. Our Fight News covers everything from history, current events, and what's coming up.",{"id":564,"alt":565,"name":7,"focus":48,"title":565,"filename":566,"copyright":7,"fieldtype":50},3477467,"FightCamp Boxing News","https://a.storyblok.com/f/115220/460x488/4a7d132ab6/fight_news-12-07-2021.jpg",{"id":568,"alt":565,"name":7,"focus":48,"title":565,"filename":569,"copyright":7,"fieldtype":50},2955869,"https://a.storyblok.com/f/115220/1200x420/35efb73d11/fight_news.jpg","categories/fight-news",[],"dfa6a167-6374-4a6e-ae65-9b4e763c7718","2021-08-17T21:42:23.413Z",[],{"name":576,"created_at":577,"published_at":578,"updated_at":579,"id":580,"uuid":581,"content":582,"slug":576,"full_slug":649,"sort_by_date":48,"position":113,"tag_list":650,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":651,"first_published_at":652,"release_id":48,"lang":60,"path":48,"alternates":653,"default_full_slug":48,"translated_slugs":48},"for-members","2021-08-16T20:40:59.383Z","2022-08-12T21:00:34.459Z","2022-08-12T21:00:34.481Z",66665391,"cc047e2d-2f15-4540-9d24-7c208de6040c",{"_uid":583,"name":584,"topics":585,"component":118,"meta_info":640,"block_image":644,"cover_image":648,"internal_notes":7},"715337ff-9e42-49be-858d-2aa7c431669b","For Members",[586,614],{"name":587,"created_at":588,"published_at":589,"updated_at":590,"id":591,"uuid":592,"content":593,"slug":587,"full_slug":608,"sort_by_date":48,"position":609,"tag_list":610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":611,"first_published_at":612,"release_id":48,"lang":60,"path":48,"alternates":613,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"whats-new","2021-08-16T20:50:52.525Z","2022-12-14T21:08:15.661Z","2022-12-14T21:08:15.680Z",66665409,"fdfb86b7-464a-4bc7-9181-59b1cfb8f025",{"_uid":594,"name":595,"category":581,"component":39,"meta_info":596,"block_image":600,"cover_image":605,"internal_notes":7},"64247686-07df-48da-8d68-9a338d97aaa7","What's New",{"_uid":597,"title":598,"plugin":43,"description":599},"614f3b08-35f0-480a-878c-1084bbcebab2","What's New - App & Product Updates | FightCamp Blog","Keeping FightCamp members up to date on all the latest app features and new product launches. ",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1264,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1256,"full_slug":1257,"sort_by_date":48,"position":1258,"tag_list":1259,"is_startpage":9,"parent_id":1260,"meta_data":48,"group_id":1261,"first_published_at":1262,"release_id":48,"lang":60,"path":7,"alternates":1263,"default_full_slug":48,"translated_slugs":48},"Boxing Defense 101: Don't Get Hit!","2021-11-04T20:21:22.616Z","2022-09-26T19:59:31.005Z","2022-09-26T19:59:31.046Z",83088182,"e43cea39-055c-4ae1-a0e0-a37bbcec5765",{"_uid":664,"faqs":665,"title":657,"topic":687,"author":702,"content":726,"category":1238,"schedule":1246,"component":1247,"meta_info":1248,"cover_image":1251,"description":1250,"email_capture":1255},"57331ab7-b527-4555-9fd4-546e9f4d3679",[666,671,675,679,683],{"_uid":667,"answer":668,"question":669,"component":670},"3679dc2b-42bc-4c49-aeb6-e00036a43740","Depending on the type of punch being thrown at you, you have to use a different evasive technique.","How do I evade punches in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"edf079e6-9e2e-4268-b8bf-2a335931de19","The best way to evade the straight shots is to Slip or step to the side. Let's look at the most common situation for two boxers in orthodox stance:\n\nBoxer A (Attacker) begins the motion of throwing a Jab\nBoxer B (Defender) makes a read on the coming punch\nBoxer B slips to their right, while simultaneously doing all of the following:\nLeaning to the right with their upper body, moving their head away from the targeted zone\nTaking a small step with their back foot in the same direction\nRotating their shoulders clockwise as they lean\nThe point of the rotation is to keep your balance if you do get caught with a punch while slipping, AND to create a bit of force that you can leverage as you unwind from the rotation (in case you want to punch right after the slip).\nBoxer A's Jab misses the target and they bring their left hand back to guard position\nBoxer B returns back to stance\nThe whole slip, from start to finish, is so quick that it’s done in one breath (exhale as you slip and inhale as you come back)\nBoxer B may want to add a second slip to the other side (identical, just on the other side) without a pause (slip right → come back directly → slip to the left) as a potential cross may be coming after the jab from Boxer A.\n\nYou should never try to evade the straight punches by weaving. Weaving doesn't work for straight punches as you need more time for execution and an opponent’s straight shots are too quick.","How do I evade jabs and crosses in boxing by slipping?",{"_uid":676,"answer":677,"question":678,"component":670},"2f6ea648-e769-4e72-aaa3-ed94cc5094bb","If you are more advanced in reading your opponents, you can identify their intent to only throw a single straight shot, AND you are a good judge of distance, a pull back could be an option to avoid an oncoming shot. It's best to combine a pull back with a counter straight shot.\n\nA pull back is simple to execute:\n\nShift your weight to your back foot and take a step back\nYour attacker's punch will fall short\n[optionally] Quickly step forward and throw a jab or a cross of your own","How do I evade jabs and crosses in boxing by pulling back?",{"_uid":680,"answer":681,"question":682,"component":670},"8ed23ecc-0caa-4bb8-a1b9-0d3256eb334c","When your opponent loads up on their lead hooks (exaggerating the motion, trying to pack more power) or throws a rear hook at you, the slip is not a good evasion technique to use because you remain in the \"line of fire\". A better option is to weave/roll under those looping punches so they don't land anywhere on you. You stay away from damage and the opponent uses up more energy when they don't meet a point of resistance. They have to deal with the torque they have created to stop their motion and return to their initial position, which is much harder than if the punch had met its target (you).\n\nIf you are at mid-to-close distance from your opponent, weaving under their lead hook may not be an option. Always keep your back hand up to protect you.\n\nHere is how to weave/roll-under to protect from the lead hook (2 orthodox stance fighters, A attacks, B defends):\n\nBoxer A starts throwing the lead hook\nBoxer B makes a read on that\nBoxer B moves their head off the center line toward their left and rotate their shoulders (counter-clockwise)\nBoxer B takes a small step to the right, makes an arc-like (left-to-right) movement of their head and upper body under the hook of the opponent, and rotates their shoulders again (clockwise)\nThe movement is mostly executed using the legs and not the lower back\nBoxer B doesn't lean over to the front (which would expose them to the uppercut)\nRemember, the best defense is your offense. Think about adding a punch like the rear uppercut or a cross as you come out of the weave.\n\nIf you read your opponent and suspect they will throw two consecutive hooks (front, rear), you may want to weave twice. This is often the case when your opponent becomes desperate and reverts to their natural instincts of throwing less controlled punches. These punches are often wider and you will have more time to react if you stay composed, possibly creating an opportunity to end the fight.","How do I evade jabs and crosses in boxing by weaving and rolling under?",{"_uid":684,"answer":685,"question":686,"component":670},"6990eafd-e59a-4d74-b84e-f54f925bc2ea","In theory, the uppercut shouldn't be a threat if you keep a proper boxing stance and don't break your form while you fight. The time when the uppercut is landing is when the receiver has exposed their chin leaning forward.\n\nOne way to ensure that your opponent will hit nothing but air when they throw the uppercut is to pivot your body on your front foot as they throw it.\n\nHere is the motion explained in a scenario where Boxer A throws a lead uppercut:\n\nBoxer A begins to throw a lead uppercut\nBoxer B rotates their entire body (45º, clockwise), pivoting on the ball of their front foot\nBoxer B doesn't break their stance\nWhy is this a good idea? For one, your head would be out of harm's way. Second, you finish the movement in a position ready to strike, with an optimal visibility of your opponent. [To get ideas on how to effectively pivot, film study Lomachenko's and Pacquiao's old fights, preferably in slow motion.]\n\nThe uppercut can also be evaded with the pull-back. It's the exact same technique described above.","How do I evade uppercuts in boxing by pivoting?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":309,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Nikolay Tsenkov","2021-09-10T15:38:56.034Z","2022-02-08T23:27:59.181Z","2022-02-08T23:27:59.198Z",71000019,"92fee6ba-7b21-45f4-8929-2f235e047422",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":717,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":718,"social_link_instagram":7,"social_link_pinterest":7},"Nikolay Tsenkov is a dad, husband, entrepreneur, and boxing aficionado. He has trained alongside national and European champions and professional boxers. He is an avid student of boxing, but enjoys all martial arts.","27612f2c-db97-49a9-a5ed-460dc3a1660a",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804749,"FightCamp Writer Nikolay Tsenkov","https://a.storyblok.com/f/115220/350x350/38aed45417/nikolay_tsenkov.png","author","https://www.twitter.com/NikolayTsenkov","https://www.linkedin.com/in/tsenkov/","nikolay-tsenkov","authors/nikolay-tsenkov",[],65634443,"d5784b05-019c-4dcf-aff1-8c102977de68","2021-09-20T22:01:15.806Z",[],{"type":727,"content":728},"doc",[729,756,774,786,793,813,819,851,947,951,955,960,964,968,988,993,1013,1017,1021,1061,1065,1069,1074,1094,1098,1102,1124,1128,1149,1158,1200,1205],{"type":730,"content":731},"paragraph",[732,735,741,749,754],{"text":733,"type":734},"\"Hit and don't get hit\" is a common phrase you’ll hear in Boxing. In part 1, we talked about ","text",{"text":736,"type":734,"marks":737}," ",[738],{"type":739,"attrs":740},"styled",{"class":7},{"text":742,"type":734,"marks":743},"blocking and catching punches",[744],{"type":745,"attrs":746},"link",{"href":747,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-defense-101-blocking-and-catching","_blank",{"text":750,"type":734,"marks":751},"  ",[752],{"type":739,"attrs":753},{"class":7},{"text":755,"type":734},"and we learned a couple of clever ways to avoid damage. This article will focus on ways to evade punches, or as we put it earlier - to NOT get hit.",{"type":730,"content":757},[758,760,764,770,772],{"text":759,"type":734},"This article is the second part of a 3-part series on ",{"text":736,"type":734,"marks":761},[762],{"type":739,"attrs":763},{"class":7},{"text":765,"type":734,"marks":766},"boxing defense",[767],{"type":745,"attrs":768},{"href":769,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-defense-and-sparring",{"text":771,"type":734},".",{"type":773},"hard_break",{"type":775,"attrs":776},"blok",{"id":777,"body":778},"d33f2f49-d4c7-4cb8-afa7-a23727d6b773",[779],{"_uid":780,"image":781,"component":785},"i-137c4e62-5c71-474b-80cf-1936b8ae1430",{"id":782,"alt":783,"name":7,"focus":48,"title":783,"filename":784,"copyright":7,"fieldtype":50},3348880,"Tommy Duquette and Aaron Swenson Doing Boxing Mitt Work","https://a.storyblok.com/f/115220/1380x700/29f365c093/boxing-mitt-work.jpg","content_image",{"type":787,"attrs":788,"content":790},"heading",{"level":789},2,[791],{"text":792,"type":734},"How To Evade Punches",{"type":730,"content":794},[795,797,801,807,811],{"text":796,"type":734},"Depending on the ",{"text":736,"type":734,"marks":798},[799],{"type":739,"attrs":800},{"class":7},{"text":802,"type":734,"marks":803},"type of punch",[804],{"type":745,"attrs":805},{"href":806,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{"text":750,"type":734,"marks":808},[809],{"type":739,"attrs":810},{"class":7},{"text":812,"type":734},"being thrown at you, you have to use a different evasive technique.",{"type":787,"attrs":814,"content":816},{"level":815},3,[817],{"text":818,"type":734},"Evading Jabs and Crosses: Slips",{"type":730,"content":820},[821,823,827,833,837,839,843,849],{"text":822,"type":734},"The best way to evade the straight shots is to ",{"text":736,"type":734,"marks":824},[825],{"type":739,"attrs":826},{"class":7},{"text":828,"type":734,"marks":829},"Slip",[830],{"type":745,"attrs":831},{"href":832,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-movement-and-footwork-training-slip-rope-drill",{"text":750,"type":734,"marks":834},[835],{"type":739,"attrs":836},{"class":7},{"text":838,"type":734},"or step to the side. Let's look at the most common situation for two boxers in ",{"text":736,"type":734,"marks":840},[841],{"type":739,"attrs":842},{"class":7},{"text":844,"type":734,"marks":845},"orthodox stance",[846],{"type":745,"attrs":847},{"href":848,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/the-ultimate-guide-to-boxing-stances",{"text":850,"type":734},":",{"type":852,"content":853},"bullet_list",[854,871,877,927,933],{"type":855,"content":856},"list_item",[857],{"type":730,"content":858},[859,861,865],{"text":860,"type":734},"Boxer A (Attacker) begins the motion of throwing a ",{"text":736,"type":734,"marks":862},[863],{"type":739,"attrs":864},{"class":7},{"text":866,"type":734,"marks":867},"Jab",[868],{"type":745,"attrs":869},{"href":870,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-tips-to-throw-the-perfect-jab",{"type":855,"content":872},[873],{"type":730,"content":874},[875],{"text":876,"type":734},"Boxer B (Defender) makes a read on the coming punch",{"type":855,"content":878},[879,883],{"type":730,"content":880},[881],{"text":882,"type":734},"Boxer B slips to their right, while simultaneously doing all of the following:",{"type":852,"content":884},[885,891,897],{"type":855,"content":886},[887],{"type":730,"content":888},[889],{"text":890,"type":734},"Leaning to the right with their upper body, moving their head away from the targeted zone",{"type":855,"content":892},[893],{"type":730,"content":894},[895],{"text":896,"type":734},"Taking a small step with their back foot in the same direction",{"type":855,"content":898},[899,903],{"type":730,"content":900},[901],{"text":902,"type":734},"Rotating their shoulders clockwise as they lean",{"type":852,"content":904},[905],{"type":855,"content":906},[907],{"type":730,"content":908},[909,911,915,921,925],{"text":910,"type":734},"The point of the rotation is to keep your ",{"text":736,"type":734,"marks":912},[913],{"type":739,"attrs":914},{"class":7},{"text":916,"type":734,"marks":917},"balance",[918],{"type":745,"attrs":919},{"href":920,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-stay-balanced",{"text":750,"type":734,"marks":922},[923],{"type":739,"attrs":924},{"class":7},{"text":926,"type":734},"if you do get caught with a punch while slipping, AND to create a bit of force that you can leverage as you unwind from the rotation (in case you want to punch right after the slip).",{"type":855,"content":928},[929],{"type":730,"content":930},[931],{"text":932,"type":734},"Boxer A's Jab misses the target and they bring their left hand back to guard position",{"type":855,"content":934},[935,939],{"type":730,"content":936},[937],{"text":938,"type":734},"Boxer B returns back to stance",{"type":852,"content":940},[941],{"type":855,"content":942},[943],{"type":730,"content":944},[945],{"text":946,"type":734},"The whole slip, from start to finish, is so quick that it’s done in one breath (exhale as you slip and inhale as you come back)",{"type":730,"content":948},[949],{"text":950,"type":734},"Boxer B may want to add a second slip to the other side (identical, just on the other side) without a pause (slip right → come back directly → slip to the left) as a potential cross may be coming after the jab from Boxer A.",{"type":730,"content":952},[953],{"text":954,"type":734},"You should never try to evade the straight punches by weaving. Weaving doesn't work for straight punches as you need more time for execution and an opponent’s straight shots are too quick.",{"type":787,"attrs":956,"content":957},{"level":815},[958],{"text":959,"type":734},"Evading Jabs and Crosses: Pull Back (and, optionally, counter)",{"type":730,"content":961},[962],{"text":963,"type":734},"If you are more advanced in reading your opponents, you can identify their intent to only throw a single straight shot, AND you are a good judge of distance, a pull back could be an option to avoid an oncoming shot. It's best to combine a pull back with a counter straight shot.",{"type":730,"content":965},[966],{"text":967,"type":734},"A pull back is simple to execute:",{"type":852,"content":969},[970,976,982],{"type":855,"content":971},[972],{"type":730,"content":973},[974],{"text":975,"type":734},"Shift your weight to your back foot and take a step back",{"type":855,"content":977},[978],{"type":730,"content":979},[980],{"text":981,"type":734},"Your attacker's punch will fall short",{"type":855,"content":983},[984],{"type":730,"content":985},[986],{"text":987,"type":734},"[optionally] Quickly step forward and throw a jab or a cross of your own",{"type":787,"attrs":989,"content":990},{"level":815},[991],{"text":992,"type":734},"Evading Hooks: Weaving/Rolling-Under",{"type":730,"content":994},[995,997,1001,1007,1011],{"text":996,"type":734},"When your opponent loads up on their ",{"text":736,"type":734,"marks":998},[999],{"type":739,"attrs":1000},{"class":7},{"text":1002,"type":734,"marks":1003},"lead hooks",[1004],{"type":745,"attrs":1005},{"href":1006,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-lead-hook",{"text":750,"type":734,"marks":1008},[1009],{"type":739,"attrs":1010},{"class":7},{"text":1012,"type":734},"(exaggerating the motion, trying to pack more power) or throws a rear hook at you, the slip is not a good evasion technique to use because you remain in the \"line of fire\". A better option is to weave/roll under those looping punches so they don't land anywhere on you. You stay away from damage and the opponent uses up more energy when they don't meet a point of resistance. They have to deal with the torque they have created to stop their motion and return to their initial position, which is much harder than if the punch had met its target (you).",{"type":730,"content":1014},[1015],{"text":1016,"type":734},"If you are at mid-to-close distance from your opponent, weaving under their lead hook may not be an option. Always keep your back hand up to protect you.",{"type":730,"content":1018},[1019],{"text":1020,"type":734},"Here is how to weave/roll-under to protect from the lead hook (2 orthodox stance fighters, A attacks, B defends):",{"type":852,"content":1022},[1023,1029,1035,1041],{"type":855,"content":1024},[1025],{"type":730,"content":1026},[1027],{"text":1028,"type":734},"Boxer A starts throwing the lead hook",{"type":855,"content":1030},[1031],{"type":730,"content":1032},[1033],{"text":1034,"type":734},"Boxer B makes a read on that",{"type":855,"content":1036},[1037],{"type":730,"content":1038},[1039],{"text":1040,"type":734},"Boxer B moves their head off the center line toward their left and rotate their shoulders (counter-clockwise)",{"type":855,"content":1042},[1043,1047],{"type":730,"content":1044},[1045],{"text":1046,"type":734},"Boxer B takes a small step to the right, makes an arc-like (left-to-right) movement of their head and upper body under the hook of the opponent, and rotates their shoulders again (clockwise)",{"type":852,"content":1048},[1049,1055],{"type":855,"content":1050},[1051],{"type":730,"content":1052},[1053],{"text":1054,"type":734},"The movement is mostly executed using the legs and not the lower back",{"type":855,"content":1056},[1057],{"type":730,"content":1058},[1059],{"text":1060,"type":734},"Boxer B doesn't lean over to the front (which would expose them to the uppercut)",{"type":730,"content":1062},[1063],{"text":1064,"type":734},"Remember, the best defense is your offense. Think about adding a punch like the rear uppercut or a cross as you come out of the weave.",{"type":730,"content":1066},[1067],{"text":1068,"type":734},"If you read your opponent and suspect they will throw two consecutive hooks (front, rear), you may want to weave twice. This is often the case when your opponent becomes desperate and reverts to their natural instincts of throwing less controlled punches. These punches are often wider and you will have more time to react if you stay composed, possibly creating an opportunity to end the fight.",{"type":787,"attrs":1070,"content":1071},{"level":815},[1072],{"text":1073,"type":734},"Evading Uppercuts: Pivoting",{"type":730,"content":1075},[1076,1078,1082,1088,1092],{"text":1077,"type":734},"In theory, the ",{"text":736,"type":734,"marks":1079},[1080],{"type":739,"attrs":1081},{"class":7},{"text":1083,"type":734,"marks":1084},"uppercut",[1085],{"type":745,"attrs":1086},{"href":1087,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-throw-a-proper-uppercut",{"text":750,"type":734,"marks":1089},[1090],{"type":739,"attrs":1091},{"class":7},{"text":1093,"type":734},"shouldn't be a threat if you keep a proper boxing stance and don't break your form while you fight. The time when the uppercut is landing is when the receiver has exposed their chin leaning forward.",{"type":730,"content":1095},[1096],{"text":1097,"type":734},"One way to ensure that your opponent will hit nothing but air when they throw the uppercut is to pivot your body on your front foot as they throw it.",{"type":730,"content":1099},[1100],{"text":1101,"type":734},"Here is the motion explained in a scenario where Boxer A throws a lead uppercut:",{"type":852,"content":1103},[1104,1110],{"type":855,"content":1105},[1106],{"type":730,"content":1107},[1108],{"text":1109,"type":734},"Boxer A begins to throw a lead uppercut",{"type":855,"content":1111},[1112,1116],{"type":730,"content":1113},[1114],{"text":1115,"type":734},"Boxer B rotates their entire body (45º, clockwise), pivoting on the ball of their front foot",{"type":852,"content":1117},[1118],{"type":855,"content":1119},[1120],{"type":730,"content":1121},[1122],{"text":1123,"type":734},"Boxer B doesn't break their stance",{"type":730,"content":1125},[1126],{"text":1127,"type":734},"Why is this a good idea? For one, your head would be out of harm's way. Second, you finish the movement in a position ready to strike, with an optimal visibility of your opponent. [To get ideas on how to effectively pivot, film study Lomachenko's and Pacquiao's old fights, preferably in slow motion.]",{"type":730,"content":1129},[1130,1132,1136,1142,1146,1148],{"text":1131,"type":734},"The uppercut can also be evaded with the pull-back. It's the exact same ",{"text":736,"type":734,"marks":1133},[1134],{"type":739,"attrs":1135},{"class":7},{"text":1137,"type":734,"marks":1138},"technique",[1139],{"type":745,"attrs":1140},{"href":1141,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-punching-boxing-techniques-to-get-you-to-your-full-potential",{"text":750,"type":734,"marks":1143},[1144],{"type":739,"attrs":1145},{"class":7},{"text":1147,"type":734},"described above.",{"type":773},{"type":775,"attrs":1150},{"id":777,"body":1151},[1152],{"_uid":1153,"image":1154,"component":785},"i-393056aa-5ea7-4362-bdaf-657aaac7dcce",{"id":1155,"alt":1156,"name":7,"focus":48,"title":1156,"filename":1157,"copyright":7,"fieldtype":50},3348884,"Aaron Swenson and Tommy Duquette Doing Boxing Mitt Work","https://a.storyblok.com/f/115220/1380x700/ac3cffc9e3/aaron_and_tommy_doing_boxing_mitt_work.jpg",{"type":730,"content":1159},[1160,1162,1166,1172,1173,1177,1183,1187,1189,1193,1199],{"text":1161,"type":734},"There you have it--the basics of boxing defense! If you are wondering \"OK, but how do I practice and get better at these?\" Part 3 of this series will cover defensive drills and exercises. In the meantime, check out the many boxing and kickboxing workouts, drills, and tips posted on ",{"text":736,"type":734,"marks":1163},[1164],{"type":739,"attrs":1165},{"class":7},{"text":1167,"type":734,"marks":1168},"FightCamp's",[1169],{"type":745,"attrs":1170},{"href":1171,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":736,"type":734},{"text":736,"type":734,"marks":1174},[1175],{"type":739,"attrs":1176},{"class":7},{"text":1178,"type":734,"marks":1179},"YouTube Channel",[1180],{"type":745,"attrs":1181},{"href":1182,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://bit.ly/3oYefXf",{"text":750,"type":734,"marks":1184},[1185],{"type":739,"attrs":1186},{"class":7},{"text":1188,"type":734},"and",{"text":750,"type":734,"marks":1190},[1191],{"type":739,"attrs":1192},{"class":7},{"text":1194,"type":734,"marks":1195},"Blog",[1196],{"type":745,"attrs":1197},{"href":1198,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://blog.joinfightcamp.com/",{"text":771,"type":734},{"type":787,"attrs":1201,"content":1202},{"level":815},[1203],{"text":1204,"type":734},"Related Articles",{"type":730,"content":1206},[1207,1212,1213,1218,1219,1225,1226,1231,1232],{"text":1208,"type":734,"marks":1209},"Boxing Defense 101: Blocking and Catching",[1210],{"type":745,"attrs":1211},{"href":747,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1214,"type":734,"marks":1215},"Boxing Footwork Drills For Defense and Sparring",[1216],{"type":745,"attrs":1217},{"href":769,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1220,"type":734,"marks":1221},"4 Defensive Blocking Drills For Boxing",[1222],{"type":745,"attrs":1223},{"href":1224,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/4-defensive-blocking-drills-for-boxing",{"type":773},{"text":1227,"type":734,"marks":1228},"Boxing Movement and Footwork Training: Slip Rope Drill",[1229],{"type":745,"attrs":1230},{"href":832,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":773},{"text":1233,"type":734,"marks":1234},"Boxing Footwork Drills For Beginners",[1235],{"type":745,"attrs":1236},{"href":1237,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1239,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1244,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1245,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1240,"component":118,"meta_info":1241,"meta_title":7,"block_image":1242,"cover_image":1243,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-12-08 00:00","article",{"_uid":1249,"title":657,"plugin":43,"description":1250},"1f48e2f9-5f65-46e1-a4a3-54e93fbf7259","Defending against your opponent's attacks is half of the Boxing game. In this article we look at different boxing techniques and ways to evade punches.",{"id":1252,"alt":1253,"name":7,"focus":48,"title":1253,"filename":1254,"copyright":7,"fieldtype":50},3348772,"Boxing Defense 101: Don't Get Hit","https://a.storyblok.com/f/115220/2400x990/2acaf95e7d/boxing-defense-101-dont-get-hit.jpg",[],"boxing-defense-101-dont-get-hit","blogs/boxing-defense-101-dont-get-hit",-300,[],60887917,"dc822e00-c872-4152-94cc-a6adcbe68034","2021-12-08T00:15:53.752Z",[],["Reactive",1265],[1266,1553,1752,2021,2443,2823],{"name":1267,"created_at":1268,"published_at":1269,"updated_at":1270,"id":1271,"uuid":1272,"content":1273,"slug":1545,"full_slug":1546,"sort_by_date":48,"position":1547,"tag_list":1548,"is_startpage":9,"parent_id":1260,"meta_data":48,"group_id":1550,"first_published_at":1269,"release_id":48,"lang":60,"path":1551,"alternates":1552,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1274,"faqs":1275,"title":1267,"topic":1296,"author":1311,"content":1312,"category":1526,"schedule":1534,"component":1247,"meta_info":1535,"cover_image":1539,"description":1543,"contributors":1544},"21563324-6383-4226-86da-b9779cd26bde",[1276,1280,1284,1288,1292],{"_uid":1277,"answer":1278,"question":1279,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1281,"answer":1282,"question":1283,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1285,"answer":1286,"question":1287,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1289,"answer":1290,"question":1291,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1293,"answer":1294,"question":1295,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1297,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1309,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1310,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1298,"component":39,"meta_info":1306,"block_image":1307,"cover_image":1308,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1299,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1304,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1305,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1300,"component":118,"meta_info":1301,"meta_title":7,"block_image":1302,"cover_image":1303,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1313},[1314,1327,1340,1345,1349,1383,1388,1392,1406,1433,1438,1442,1478,1495,1500,1504,1509,1522],{"type":730,"content":1315},[1316,1318,1325],{"text":1317,"type":734},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1319,"type":734,"marks":1320},"close-range",[1321],{"type":745,"attrs":1322},{"href":1323,"uuid":48,"anchor":48,"custom":1324,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1326,"type":734}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":775,"attrs":1328},{"id":1329,"body":1330},"52fa91c7-90bf-43d9-8857-79752817914b",[1331],{"url":1332,"_uid":1334,"image":1335,"component":785,"copyright_details":1339},{"id":7,"url":7,"linktype":1333,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1336,"alt":1337,"name":7,"focus":48,"title":1337,"filename":1338,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":787,"attrs":1341,"content":1342},{"level":789},[1343],{"text":1344,"type":734},"Rolling Punch Drill",{"type":730,"content":1346},[1347],{"text":1348,"type":734},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":852,"content":1350},[1351,1357,1363,1369],{"type":855,"content":1352},[1353],{"type":730,"content":1354},[1355],{"text":1356,"type":734},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":855,"content":1358},[1359],{"type":730,"content":1360},[1361],{"text":1362,"type":734},"Bend your knees until your thigh muscles are supporting your weight",{"type":855,"content":1364},[1365],{"type":730,"content":1366},[1367],{"text":1368,"type":734},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":855,"content":1370},[1371,1375],{"type":730,"content":1372},[1373],{"text":1374,"type":734},"Develop a steady rhythm, and then start mixing punches in",{"type":852,"content":1376},[1377],{"type":855,"content":1378},[1379],{"type":730,"content":1380},[1381],{"text":1382,"type":734},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":787,"attrs":1384,"content":1385},{"level":789},[1386],{"text":1387,"type":734},"Danger Close Drill",{"type":730,"content":1389},[1390],{"text":1391,"type":734},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":852,"content":1393},[1394,1400],{"type":855,"content":1395},[1396],{"type":730,"content":1397},[1398],{"text":1399,"type":734},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":855,"content":1401},[1402],{"type":730,"content":1403},[1404],{"text":1405,"type":734},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":730,"content":1407},[1408,1413,1415,1422,1424,1431],{"text":1409,"type":734,"marks":1410},"Key focus:",[1411],{"type":1412},"bold",{"text":1414,"type":734}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1416,"type":734,"marks":1417},"hooks",[1418],{"type":745,"attrs":1419},{"href":1420,"uuid":48,"anchor":48,"custom":1421,"target":748,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1423,"type":734}," and ",{"text":1425,"type":734,"marks":1426},"uppercuts",[1427],{"type":745,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"custom":1430,"target":748,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1432,"type":734},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":787,"attrs":1434,"content":1435},{"level":789},[1436],{"text":1437,"type":734},"Rolling Thunder Drill",{"type":730,"content":1439},[1440],{"text":1441,"type":734},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":852,"content":1443},[1444,1458,1472],{"type":855,"content":1445},[1446,1450],{"type":730,"content":1447},[1448],{"text":1449,"type":734},"On a heavy bag, set an interval of your choosing",{"type":852,"content":1451},[1452],{"type":855,"content":1453},[1454],{"type":730,"content":1455},[1456],{"text":1457,"type":734},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":855,"content":1459},[1460,1464],{"type":730,"content":1461},[1462],{"text":1463,"type":734},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":852,"content":1465},[1466],{"type":855,"content":1467},[1468],{"type":730,"content":1469},[1470],{"text":1471,"type":734},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":855,"content":1473},[1474],{"type":730,"content":1475},[1476],{"text":1477,"type":734},"Rest for 1 minute in between each round to recover",{"type":730,"content":1479},[1480,1484,1486,1493],{"text":1481,"type":734,"marks":1482},"Tip",[1483],{"type":1412},{"text":1485,"type":734},": Maintaining a calm and ",{"text":1487,"type":734,"marks":1488},"steady breath",[1489],{"type":745,"attrs":1490},{"href":1491,"uuid":48,"anchor":48,"custom":1492,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1494,"type":734}," will help you establish your rhythm.",{"type":787,"attrs":1496,"content":1497},{"level":789},[1498],{"text":1499,"type":734},"Better, Faster, Stronger",{"type":730,"content":1501},[1502],{"text":1503,"type":734},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":787,"attrs":1505,"content":1506},{"level":789},[1507],{"text":1508,"type":734},"Train Like a Fighter",{"type":730,"content":1510},[1511,1513,1520],{"text":1512,"type":734},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1514,"type":734,"marks":1515},"FightCamp",[1516],{"type":745,"attrs":1517},{"href":1518,"uuid":48,"anchor":48,"custom":1519,"target":748,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1521,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":1523},[1524],{"text":1525,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1527,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1532,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1533,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1528,"component":118,"meta_info":1529,"meta_title":7,"block_image":1530,"cover_image":1531,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1536,"title":1537,"plugin":43,"description":1538},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1540,"alt":1541,"name":7,"focus":48,"title":1541,"filename":1542,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1549],"featured","7bcec1a2-e131-45ed-a965-0499ec9a0e91","training/{{story.slug}}",[],{"name":1554,"created_at":1555,"published_at":1556,"updated_at":1557,"id":1558,"uuid":1559,"content":1560,"slug":1746,"full_slug":1747,"sort_by_date":48,"position":1748,"tag_list":1749,"is_startpage":9,"parent_id":1260,"meta_data":48,"group_id":1750,"first_published_at":1556,"release_id":48,"lang":60,"path":1551,"alternates":1751,"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":1561,"faqs":1562,"title":1554,"topic":1567,"author":1311,"content":1582,"category":1727,"schedule":1735,"component":1247,"meta_info":1736,"cover_image":1740,"description":1744,"contributors":1745},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1563],{"_uid":1564,"answer":1565,"question":1566,"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":1568,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1580,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1581,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1569,"component":39,"meta_info":1577,"block_image":1578,"cover_image":1579,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1570,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1575,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1576,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1571,"component":118,"meta_info":1572,"meta_title":7,"block_image":1573,"cover_image":1574,"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":727,"content":1583},[1584,1588,1593,1598,1623,1628,1652,1657,1671,1676,1690,1695,1699,1704,1708,1712,1724],{"type":730,"content":1585},[1586],{"text":1587,"type":734},"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":787,"attrs":1589,"content":1590},{"level":789},[1591],{"text":1592,"type":734},"5 Ways to Shake Up Your Cardio",{"type":787,"attrs":1594,"content":1595},{"level":815},[1596],{"text":1597,"type":734},"Swimming",{"type":730,"content":1599},[1600,1602,1611,1613,1621],{"text":1601,"type":734},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1603,"type":734,"marks":1604},"Flo Master’s",[1605,1609],{"type":745,"attrs":1606},{"href":1607,"uuid":48,"anchor":48,"custom":1608,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1610},"underline",{"text":1612,"type":734}," favorite forms of ",{"text":1614,"type":734,"marks":1615},"active recovery",[1616,1620],{"type":745,"attrs":1617},{"href":1618,"uuid":48,"anchor":48,"custom":1619,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1610},{"text":1622,"type":734}," 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":787,"attrs":1624,"content":1625},{"level":815},[1626],{"text":1627,"type":734},"Tabata Bag Drills",{"type":730,"content":1629},[1630,1632,1640,1642,1650],{"text":1631,"type":734},"One great way to get your anaerobic endurance up is with ",{"text":1633,"type":734,"marks":1634},"Tabata",[1635,1639],{"type":745,"attrs":1636},{"href":1637,"uuid":48,"anchor":48,"custom":1638,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1610},{"text":1641,"type":734}," 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":1643,"type":734,"marks":1644},"FightCamp App",[1645,1649],{"type":745,"attrs":1646},{"href":1647,"uuid":48,"anchor":48,"custom":1648,"target":748,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1610},{"text":1651,"type":734}," 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":787,"attrs":1653,"content":1654},{"level":815},[1655],{"text":1656,"type":734},"Footwork Heavy Sports",{"type":730,"content":1658},[1659,1661,1669],{"text":1660,"type":734},"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":1662,"type":734,"marks":1663},"dancing",[1664,1668],{"type":745,"attrs":1665},{"href":1666,"uuid":48,"anchor":48,"custom":1667,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1610},{"text":1670,"type":734}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":787,"attrs":1672,"content":1673},{"level":815},[1674],{"text":1675,"type":734},"Hiking",{"type":730,"content":1677},[1678,1680,1688],{"text":1679,"type":734},"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":1681,"type":734,"marks":1682},"healthy snacks",[1683,1687],{"type":745,"attrs":1684},{"href":1685,"uuid":48,"anchor":48,"custom":1686,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1610},{"text":1689,"type":734},"! ",{"type":787,"attrs":1691,"content":1692},{"level":815},[1693],{"text":1694,"type":734},"Shadowboxing Punchouts",{"type":730,"content":1696},[1697],{"text":1698,"type":734},"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":787,"attrs":1700,"content":1701},{"level":789},[1702],{"text":1703,"type":734},"Shaking Up Your Cardio",{"type":730,"content":1705},[1706],{"text":1707,"type":734},"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":787,"attrs":1709,"content":1710},{"level":789},[1711],{"text":1508,"type":734},{"type":730,"content":1713},[1714,1715,1722],{"text":1512,"type":734},{"text":1514,"type":734,"marks":1716},[1717,1721],{"type":745,"attrs":1718},{"href":1719,"uuid":48,"anchor":48,"custom":1720,"target":748,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1610},{"text":1723,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":1725},[1726],{"text":1525,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1728,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1733,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1734,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1729,"component":118,"meta_info":1730,"meta_title":7,"block_image":1731,"cover_image":1732,"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":1737,"title":1738,"plugin":43,"description":1739},"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":1741,"alt":1742,"name":7,"focus":7,"title":1742,"filename":1743,"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,[1549],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1753,"created_at":1754,"published_at":1755,"updated_at":1756,"id":1757,"uuid":1758,"content":1759,"slug":2015,"full_slug":2016,"sort_by_date":48,"position":2017,"tag_list":2018,"is_startpage":9,"parent_id":1260,"meta_data":48,"group_id":2019,"first_published_at":1755,"release_id":48,"lang":60,"path":1551,"alternates":2020,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1760,"faqs":1761,"title":1753,"topic":1782,"author":1797,"content":1798,"category":1996,"schedule":2004,"component":1247,"meta_info":2005,"cover_image":2009,"description":2013,"contributors":2014},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1762,1766,1770,1774,1778],{"_uid":1763,"answer":1764,"question":1765,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1767,"answer":1768,"question":1769,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1771,"answer":1772,"question":1773,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1775,"answer":1776,"question":1777,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1779,"answer":1780,"question":1781,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1783,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1795,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1796,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1784,"component":39,"meta_info":1792,"block_image":1793,"cover_image":1794,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1785,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1790,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1791,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1786,"component":118,"meta_info":1787,"meta_title":7,"block_image":1788,"cover_image":1789,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":1799},[1800,1814,1818,1822,1826,1830,1834,1837,1842,1847,1861,1866,1870,1875,1879,1884,1898,1902,1906,1920,1934,1938,1942,1956,1961,1965,1979,1983,1993],{"type":730,"content":1801},[1802,1804,1812],{"text":1803,"type":734},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1805,"type":734,"marks":1806},"interval training",[1807,1811],{"type":745,"attrs":1808},{"href":1809,"uuid":48,"anchor":48,"custom":1810,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1610},{"text":1813,"type":734}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":730,"content":1815},[1816],{"text":1817,"type":734},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":787,"attrs":1819,"content":1820},{"level":789},[1821],{"text":1765,"type":734},{"type":730,"content":1823},[1824],{"text":1825,"type":734},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":730,"content":1827},[1828],{"text":1829,"type":734},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":787,"attrs":1831,"content":1832},{"level":789},[1833],{"text":1769,"type":734},{"type":730,"content":1835},[1836],{"text":1768,"type":734},{"type":787,"attrs":1838,"content":1839},{"level":789},[1840],{"text":1841,"type":734},"Unique Benefits of HIIT",{"type":787,"attrs":1843,"content":1844},{"level":815},[1845],{"text":1846,"type":734},"Maximum Effectiveness in Less Time",{"type":730,"content":1848},[1849,1851,1859],{"text":1850,"type":734},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1852,"type":734,"marks":1853},"25-30% more calories",[1854,1858],{"type":745,"attrs":1855},{"href":1856,"uuid":48,"anchor":48,"custom":1857,"target":748,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1610},{"text":1860,"type":734}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":787,"attrs":1862,"content":1863},{"level":815},[1864],{"text":1865,"type":734},"Tones Muscle",{"type":730,"content":1867},[1868],{"text":1869,"type":734},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":787,"attrs":1871,"content":1872},{"level":815},[1873],{"text":1874,"type":734},"Adds Variety",{"type":730,"content":1876},[1877],{"text":1878,"type":734},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":787,"attrs":1880,"content":1881},{"level":815},[1882],{"text":1883,"type":734},"Improves Cardiovascular Health",{"type":730,"content":1885},[1886,1888,1896],{"text":1887,"type":734},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1889,"type":734,"marks":1890},"greater improvements in blood pressure",[1891,1895],{"type":745,"attrs":1892},{"href":1893,"uuid":48,"anchor":48,"custom":1894,"target":748,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1610},{"text":1897,"type":734}," and blood sugar than moderate-intensity workouts. ",{"type":787,"attrs":1899,"content":1900},{"level":789},[1901],{"text":1777,"type":734},{"type":730,"content":1903},[1904],{"text":1905,"type":734},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":730,"content":1907},[1908,1910,1918],{"text":1909,"type":734},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1911,"type":734,"marks":1912},"roadwork",[1913,1917],{"type":745,"attrs":1914},{"href":1915,"uuid":48,"anchor":48,"custom":1916,"target":748,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1610},{"text":1919,"type":734},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":730,"content":1921},[1922,1924,1932],{"text":1923,"type":734},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1925,"type":734,"marks":1926},"HIIT jump rope workout",[1927,1931],{"type":745,"attrs":1928},{"href":1929,"uuid":48,"anchor":48,"custom":1930,"target":748,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1610},{"text":1933,"type":734}," for a full-body cardio blast in just minutes.",{"type":787,"attrs":1935,"content":1936},{"level":789},[1937],{"text":1781,"type":734},{"type":730,"content":1939},[1940],{"text":1941,"type":734},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":730,"content":1943},[1944,1946,1954],{"text":1945,"type":734},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1947,"type":734,"marks":1948},"10 minutes of HIIT boxing",[1949,1953],{"type":745,"attrs":1950},{"href":1951,"uuid":48,"anchor":48,"custom":1952,"target":748,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1610},{"text":1955,"type":734}," and feel the difference with just one workout.",{"type":787,"attrs":1957,"content":1958},{"level":789},[1959],{"text":1960,"type":734},"Hit With HIIT",{"type":730,"content":1962},[1963],{"text":1964,"type":734},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":730,"content":1966},[1967,1969,1977],{"text":1968,"type":734},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1970,"type":734,"marks":1971},"FightCamp’s extensive library of HIIT workouts",[1972,1976],{"type":745,"attrs":1973},{"href":1974,"uuid":48,"anchor":48,"custom":1975,"target":748,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1610},{"text":1978,"type":734},"!",{"type":787,"attrs":1980,"content":1981},{"level":789},[1982],{"text":1508,"type":734},{"type":730,"content":1984},[1985,1986,1992],{"text":1512,"type":734},{"text":1514,"type":734,"marks":1987},[1988,1991],{"type":745,"attrs":1989},{"href":1719,"uuid":48,"anchor":48,"custom":1990,"target":748,"linktype":13},{},{"type":1610},{"text":1521,"type":734},{"type":730,"content":1994},[1995],{"text":1525,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1997,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2002,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2003,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1998,"component":118,"meta_info":1999,"meta_title":7,"block_image":2000,"cover_image":2001,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2006,"title":2007,"plugin":43,"description":2008},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2010,"alt":2011,"name":7,"focus":7,"title":2011,"filename":2012,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1549],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2022,"created_at":2023,"published_at":2024,"updated_at":2025,"id":2026,"uuid":2027,"content":2028,"slug":2436,"full_slug":2437,"sort_by_date":48,"position":2438,"tag_list":2439,"is_startpage":9,"parent_id":1260,"meta_data":48,"group_id":2440,"first_published_at":2441,"release_id":48,"lang":60,"path":1551,"alternates":2442,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2029,"faqs":2030,"title":2022,"topic":2051,"author":2066,"content":2067,"category":2420,"schedule":2428,"component":1247,"meta_info":2429,"cover_image":2432,"description":2431,"contributors":2435},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2031,2035,2039,2043,2047],{"_uid":2032,"answer":2033,"question":2034,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2036,"answer":2037,"question":2038,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2040,"answer":2041,"question":2042,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2044,"answer":2045,"question":2046,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2048,"answer":2049,"question":2050,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2052,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2064,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2065,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2053,"component":39,"meta_info":2061,"block_image":2062,"cover_image":2063,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2054,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2059,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2060,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2055,"component":118,"meta_info":2056,"meta_title":7,"block_image":2057,"cover_image":2058,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":727,"content":2068},[2069,2073,2076,2089,2094,2099,2164,2169,2195,2200,2204,2209,2217,2229,2234,2245,2250,2261,2266,2277,2282,2294,2299,2310,2315,2335,2340,2345,2365,2370,2389,2394,2406,2410],{"type":730,"content":2070},[2071],{"text":2072,"type":734},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":730,"content":2074},[2075],{"text":2033,"type":734},{"type":775,"attrs":2077},{"id":2078,"body":2079},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2080],{"_uid":2081,"link":2082,"image":2084,"title":2086,"component":2088},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2083,"linktype":13,"fieldtype":14,"cached_url":2083},"https://pin.it/2zdpNMs",{"id":2085,"alt":2086,"name":7,"focus":48,"title":2086,"filename":2087,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":787,"attrs":2090,"content":2091},{"level":789},[2092],{"text":2093,"type":734},"Top Rock Step-By-Step",{"type":787,"attrs":2095,"content":2096},{"level":815},[2097],{"text":2098,"type":734},"The Feet",{"type":852,"content":2100},[2101,2107,2127,2133,2152,2158],{"type":855,"content":2102},[2103],{"type":730,"content":2104},[2105],{"text":2106,"type":734},"Begin by starting in an athletic stance on the balls of your feet",{"type":855,"content":2108},[2109,2113],{"type":730,"content":2110},[2111],{"text":2112,"type":734},"To start, being by doing a “step out”",{"type":852,"content":2114},[2115,2121],{"type":855,"content":2116},[2117],{"type":730,"content":2118},[2119],{"text":2120,"type":734},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":855,"content":2122},[2123],{"type":730,"content":2124},[2125],{"text":2126,"type":734},"Pause for a half-second",{"type":855,"content":2128},[2129],{"type":730,"content":2130},[2131],{"text":2132,"type":734},"Return to the starting stance by performing a slight hop backward",{"type":855,"content":2134},[2135,2139],{"type":730,"content":2136},[2137],{"text":2138,"type":734},"Once returned, perform the opposite foot “step out”",{"type":852,"content":2140},[2141,2147],{"type":855,"content":2142},[2143],{"type":730,"content":2144},[2145],{"text":2146,"type":734},"Make sure the step out is in front of the opposite foot and crosses over",{"type":855,"content":2148},[2149],{"type":730,"content":2150},[2151],{"text":2126,"type":734},{"type":855,"content":2153},[2154],{"type":730,"content":2155},[2156],{"text":2157,"type":734},"Hop back to the starting position",{"type":855,"content":2159},[2160],{"type":730,"content":2161},[2162],{"text":2163,"type":734},"Continue Top Rocking for the remainder of the set",{"type":787,"attrs":2165,"content":2166},{"level":815},[2167],{"text":2168,"type":734},"The Arms",{"type":852,"content":2170},[2171,2177,2183,2189],{"type":855,"content":2172},[2173],{"type":730,"content":2174},[2175],{"text":2176,"type":734},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":855,"content":2178},[2179],{"type":730,"content":2180},[2181],{"text":2182,"type":734},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":855,"content":2184},[2185],{"type":730,"content":2186},[2187],{"text":2188,"type":734},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":855,"content":2190},[2191],{"type":730,"content":2192},[2193],{"text":2194,"type":734},"Continue using this arm motion to help with rhythm and balance",{"type":787,"attrs":2196,"content":2197},{"level":789},[2198],{"text":2199,"type":734},"Movement Key Points",{"type":730,"content":2201},[2202],{"text":2203,"type":734},"Here are some key things to focus on while performing the Top Rock:",{"type":787,"attrs":2205,"content":2206},{"level":815},[2207],{"text":2208,"type":734},"Start by swinging your arms",{"type":852,"content":2210},[2211],{"type":855,"content":2212},[2213],{"type":730,"content":2214},[2215],{"text":2216,"type":734},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":775,"attrs":2218},{"id":2219,"body":2220},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2221],{"url":2222,"_uid":2223,"image":2224,"component":785,"copyright_details":2228},{"id":7,"url":7,"linktype":1333,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2225,"alt":2226,"name":7,"focus":48,"title":2226,"filename":2227,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":787,"attrs":2230,"content":2231},{"level":815},[2232],{"text":2233,"type":734},"On each hop back, your arms should cross in front of your chest",{"type":775,"attrs":2235},{"id":2219,"body":2236},[2237],{"url":2238,"_uid":2239,"image":2240,"component":785,"copyright_details":2244},{"id":7,"url":7,"linktype":1333,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2241,"alt":2242,"name":7,"focus":48,"title":2242,"filename":2243,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":787,"attrs":2246,"content":2247},{"level":815},[2248],{"text":2249,"type":734},"One foot should cross at a time",{"type":775,"attrs":2251},{"id":2219,"body":2252},[2253],{"url":2254,"_uid":2255,"image":2256,"component":785,"copyright_details":2260},{"id":7,"url":7,"linktype":1333,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2257,"alt":2258,"name":7,"focus":48,"title":2258,"filename":2259,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":787,"attrs":2262,"content":2263},{"level":815},[2264],{"text":2265,"type":734},"Perform the movement by staying on the balls of your feet",{"type":775,"attrs":2267},{"id":2219,"body":2268},[2269],{"url":2270,"_uid":2271,"image":2272,"component":785,"copyright_details":2276},{"id":7,"url":7,"linktype":1333,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2273,"alt":2274,"name":7,"focus":48,"title":2274,"filename":2275,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":787,"attrs":2278,"content":2279},{"level":815},[2280],{"text":2281,"type":734},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":775,"attrs":2283},{"id":2284,"body":2285},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2286],{"url":2287,"_uid":2288,"image":2289,"component":785,"copyright_details":2293},{"id":7,"url":7,"linktype":1333,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2290,"alt":2291,"name":7,"focus":48,"title":2291,"filename":2292,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":787,"attrs":2295,"content":2296},{"level":815},[2297],{"text":2298,"type":734},"Stay loose and have fun!",{"type":775,"attrs":2300},{"id":2219,"body":2301},[2302],{"url":2303,"_uid":2304,"image":2305,"component":785,"copyright_details":2309},{"id":7,"url":7,"linktype":1333,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2306,"alt":2307,"name":7,"focus":48,"title":2307,"filename":2308,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":787,"attrs":2311,"content":2312},{"level":789},[2313],{"text":2314,"type":734},"Muscles Used",{"type":852,"content":2316},[2317,2323,2329],{"type":855,"content":2318},[2319],{"type":730,"content":2320},[2321],{"text":2322,"type":734},"Deltoids",{"type":855,"content":2324},[2325],{"type":730,"content":2326},[2327],{"text":2328,"type":734},"Core",{"type":855,"content":2330},[2331],{"type":730,"content":2332},[2333],{"text":2334,"type":734},"Calves",{"type":787,"attrs":2336,"content":2337},{"level":789},[2338],{"text":2339,"type":734},"Application",{"type":787,"attrs":2341,"content":2342},{"level":815},[2343],{"text":2344,"type":734},"For Sets",{"type":852,"content":2346},[2347,2353,2359],{"type":855,"content":2348},[2349],{"type":730,"content":2350},[2351],{"text":2352,"type":734},"Perform 3-6 sets",{"type":855,"content":2354},[2355],{"type":730,"content":2356},[2357],{"text":2358,"type":734},"12-20 repetitions each way",{"type":855,"content":2360},[2361],{"type":730,"content":2362},[2363],{"text":2364,"type":734},"Rest 30-45 seconds between sets",{"type":787,"attrs":2366,"content":2367},{"level":815},[2368],{"text":2369,"type":734},"For Time",{"type":852,"content":2371},[2372,2377,2383],{"type":855,"content":2373},[2374],{"type":730,"content":2375},[2376],{"text":2352,"type":734},{"type":855,"content":2378},[2379],{"type":730,"content":2380},[2381],{"text":2382,"type":734},"Perform for 30-90 seconds",{"type":855,"content":2384},[2385],{"type":730,"content":2386},[2387],{"text":2388,"type":734},"Rest 45-60 seconds between sets",{"type":787,"attrs":2390,"content":2391},{"level":789},[2392],{"text":2393,"type":734},"Dance Moves For Boxers",{"type":730,"content":2395},[2396,2398,2404],{"text":2397,"type":734},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2399,"type":734,"marks":2400},"Flo Master",[2401],{"type":745,"attrs":2402},{"href":1607,"uuid":48,"anchor":48,"custom":2403,"target":748,"linktype":13},{},{"text":2405,"type":734},". ",{"type":787,"attrs":2407,"content":2408},{"level":789},[2409],{"text":1508,"type":734},{"type":730,"content":2411},[2412,2413,2418],{"text":1512,"type":734},{"text":1514,"type":734,"marks":2414},[2415],{"type":745,"attrs":2416},{"href":1719,"uuid":48,"anchor":48,"custom":2417,"target":748,"linktype":13},{},{"text":2419,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2421,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2426,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2427,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2422,"component":118,"meta_info":2423,"meta_title":7,"block_image":2424,"cover_image":2425,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2430,"title":2022,"plugin":43,"description":2431},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2433,"alt":2022,"name":7,"focus":48,"title":2022,"filename":2434,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1549],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2444,"created_at":2445,"published_at":2446,"updated_at":2447,"id":2448,"uuid":2449,"content":2450,"slug":2816,"full_slug":2817,"sort_by_date":48,"position":2818,"tag_list":2819,"is_startpage":9,"parent_id":1260,"meta_data":48,"group_id":2820,"first_published_at":2821,"release_id":48,"lang":60,"path":1551,"alternates":2822,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2451,"faqs":2452,"title":2444,"topic":2481,"author":2496,"content":2497,"category":2797,"schedule":2805,"component":1247,"meta_info":2806,"cover_image":2810,"description":2814,"contributors":2815},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2453,2457,2461,2465,2469,2473,2477],{"_uid":2454,"answer":2455,"question":2456,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2458,"answer":2459,"question":2460,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2462,"answer":2463,"question":2464,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2466,"answer":2467,"question":2468,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2470,"answer":2471,"question":2472,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2474,"answer":2475,"question":2476,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2478,"answer":2479,"question":2480,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2482,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2494,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2495,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2483,"component":39,"meta_info":2491,"block_image":2492,"cover_image":2493,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2484,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2489,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2490,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2485,"component":118,"meta_info":2486,"meta_title":7,"block_image":2487,"cover_image":2488,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":2498},[2499,2504,2508,2512,2516,2535,2539,2543,2547,2552,2556,2600,2605,2609,2623,2627,2649,2654,2658,2727,2732,2736,2756,2761,2775,2779,2784,2794],{"type":787,"attrs":2500,"content":2501},{"level":789},[2502],{"text":2503,"type":734},"Boxing Terminology",{"type":730,"content":2505},[2506],{"text":2507,"type":734},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":787,"attrs":2509,"content":2510},{"level":789},[2511],{"text":2456,"type":734},{"type":730,"content":2513},[2514],{"text":2515,"type":734},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":852,"content":2517},[2518,2524],{"type":855,"content":2519},[2520],{"type":730,"content":2521},[2522],{"text":2523,"type":734},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":855,"content":2525},[2526],{"type":730,"content":2527},[2528,2530,2533],{"text":2529,"type":734},"Southpaw Stance",{"text":736,"type":734,"marks":2531},[2532],{"type":1412},{"text":2534,"type":734},"– Standing with your right foot farther out in front than your left foot",{"type":787,"attrs":2536,"content":2537},{"level":789},[2538],{"text":2460,"type":734},{"type":730,"content":2540},[2541],{"text":2542,"type":734},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":730,"content":2544},[2545],{"text":2546,"type":734},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":787,"attrs":2548,"content":2549},{"level":815},[2550],{"text":2551,"type":734},"Boxing Punches",{"type":730,"content":2553},[2554],{"text":2555,"type":734},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":852,"content":2557},[2558,2564,2570,2576,2582,2588,2594],{"type":855,"content":2559},[2560],{"type":730,"content":2561},[2562],{"text":2563,"type":734},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":855,"content":2565},[2566],{"type":730,"content":2567},[2568],{"text":2569,"type":734},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":855,"content":2571},[2572],{"type":730,"content":2573},[2574],{"text":2575,"type":734},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":855,"content":2577},[2578],{"type":730,"content":2579},[2580],{"text":2581,"type":734},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":855,"content":2583},[2584],{"type":730,"content":2585},[2586],{"text":2587,"type":734},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":855,"content":2589},[2590],{"type":730,"content":2591},[2592],{"text":2593,"type":734},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":855,"content":2595},[2596],{"type":730,"content":2597},[2598],{"text":2599,"type":734},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":787,"attrs":2601,"content":2602},{"level":815},[2603],{"text":2604,"type":734},"Boxing Movements",{"type":730,"content":2606},[2607],{"text":2608,"type":734},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":852,"content":2610},[2611,2617],{"type":855,"content":2612},[2613],{"type":730,"content":2614},[2615],{"text":2616,"type":734},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":855,"content":2618},[2619],{"type":730,"content":2620},[2621],{"text":2622,"type":734},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":730,"content":2624},[2625],{"text":2626,"type":734},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":852,"content":2628},[2629,2643],{"type":855,"content":2630},[2631],{"type":730,"content":2632},[2633,2641],{"text":2634,"type":734,"marks":2635},"Shoulder Roll",[2636,2640],{"type":745,"attrs":2637},{"href":2638,"uuid":48,"anchor":48,"custom":2639,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1610},{"text":2642,"type":734}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":855,"content":2644},[2645],{"type":730,"content":2646},[2647],{"text":2648,"type":734},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":787,"attrs":2650,"content":2651},{"level":815},[2652],{"text":2653,"type":734},"Boxing Training",{"type":730,"content":2655},[2656],{"text":2657,"type":734},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2659,"attrs":2660,"content":2663},"ordered_list",{"order":2661},{"order":2662},1,[2664,2670,2676,2690,2704],{"type":855,"content":2665},[2666],{"type":730,"content":2667},[2668],{"text":2669,"type":734},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":855,"content":2671},[2672],{"type":730,"content":2673},[2674],{"text":2675,"type":734},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":855,"content":2677},[2678],{"type":730,"content":2679},[2680,2688],{"text":2681,"type":734,"marks":2682},"Mittwork",[2683,2687],{"type":745,"attrs":2684},{"href":2685,"uuid":48,"anchor":48,"custom":2686,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1610},{"text":2689,"type":734}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":855,"content":2691},[2692],{"type":730,"content":2693},[2694,2702],{"text":2695,"type":734,"marks":2696},"Sparring",[2697,2701],{"type":745,"attrs":2698},{"href":2699,"uuid":48,"anchor":48,"custom":2700,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1610},{"text":2703,"type":734}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":855,"content":2705},[2706],{"type":730,"content":2707},[2708,2716,2718,2725],{"text":2709,"type":734,"marks":2710},"Roadwork",[2711,2715],{"type":745,"attrs":2712},{"href":2713,"uuid":48,"anchor":48,"custom":2714,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1610},{"text":2717,"type":734}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2719,"type":734,"marks":2720},"roadwork drills",[2721,2724],{"type":745,"attrs":2722},{"href":2713,"uuid":48,"anchor":48,"custom":2723,"target":748,"linktype":13},{},{"type":1610},{"text":2726,"type":734}," to add to your boxer training.",{"type":787,"attrs":2728,"content":2729},{"level":815},[2730],{"text":2731,"type":734},"Heavy Bag Training",{"type":730,"content":2733},[2734],{"text":2735,"type":734},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":852,"content":2737},[2738,2744,2750],{"type":855,"content":2739},[2740],{"type":730,"content":2741},[2742],{"text":2743,"type":734},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":855,"content":2745},[2746],{"type":730,"content":2747},[2748],{"text":2749,"type":734},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":855,"content":2751},[2752],{"type":730,"content":2753},[2754],{"text":2755,"type":734},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":787,"attrs":2757,"content":2758},{"level":815},[2759],{"text":2760,"type":734},"Recovery",{"type":730,"content":2762},[2763,2765,2773],{"text":2764,"type":734},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2766,"type":734,"marks":2767},"interview with FightCamp Trainer Coach PJ",[2768,2772],{"type":745,"attrs":2769},{"href":2770,"uuid":48,"anchor":48,"custom":2771,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1610},{"text":2774,"type":734},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":730,"content":2776},[2777],{"text":2778,"type":734},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":787,"attrs":2780,"content":2781},{"level":789},[2782],{"text":2783,"type":734},"Talk and Train Like a Fighter",{"type":730,"content":2785},[2786,2787,2793],{"text":1512,"type":734},{"text":1514,"type":734,"marks":2788},[2789,2792],{"type":745,"attrs":2790},{"href":1719,"uuid":48,"anchor":48,"custom":2791,"target":748,"linktype":13},{},{"type":1610},{"text":1723,"type":734},{"type":730,"content":2795},[2796],{"text":1525,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2798,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2803,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2804,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2799,"component":118,"meta_info":2800,"meta_title":7,"block_image":2801,"cover_image":2802,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2807,"title":2808,"plugin":43,"description":2809},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2811,"alt":2812,"name":7,"focus":7,"title":2812,"filename":2813,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1549],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2824,"created_at":2825,"published_at":2826,"updated_at":2827,"id":2828,"uuid":2829,"content":2830,"slug":2999,"full_slug":3000,"sort_by_date":48,"position":3001,"tag_list":3002,"is_startpage":9,"parent_id":1260,"meta_data":48,"group_id":3003,"first_published_at":3004,"release_id":48,"lang":60,"path":1551,"alternates":3005,"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":2831,"faqs":2832,"title":2849,"topic":2850,"author":2066,"content":2865,"category":2983,"schedule":2991,"component":1247,"meta_info":2992,"cover_image":2995,"description":2994,"contributors":2998},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2833,2837,2841,2845],{"_uid":2834,"answer":2835,"question":2836,"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":2838,"answer":2839,"question":2840,"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":2842,"answer":2843,"question":2844,"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":2846,"answer":2847,"question":2848,"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":2851,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2863,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2864,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2852,"component":39,"meta_info":2860,"block_image":2861,"cover_image":2862,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2853,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2858,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2859,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2854,"component":118,"meta_info":2855,"meta_title":7,"block_image":2856,"cover_image":2857,"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":727,"content":2866},[2867,2880,2885,2890,2902,2905,2910,2921,2924,2929,2940,2944,2948,2953,2966,2970,2979],{"type":730,"content":2868},[2869,2871,2878],{"text":2870,"type":734},"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":2872,"type":734,"marks":2873},"shadowboxing",[2874],{"type":745,"attrs":2875},{"href":2876,"uuid":48,"anchor":48,"custom":2877,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2879,"type":734}," 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":787,"attrs":2881,"content":2882},{"level":789},[2883],{"text":2884,"type":734},"Why You Should Practice Shadowboxing With Hand Weights",{"type":787,"attrs":2886,"content":2887},{"level":815},[2888],{"text":2889,"type":734},"1. Speed",{"type":775,"attrs":2891},{"id":2892,"body":2893},"58589914-3cf9-454d-8369-7218c807f59a",[2894],{"url":2895,"_uid":2896,"image":2897,"component":785,"copyright_details":2901},{"id":7,"url":7,"linktype":1333,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2898,"alt":2899,"name":7,"focus":48,"title":2899,"filename":2900,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":730,"content":2903},[2904],{"text":2839,"type":734},{"type":787,"attrs":2906,"content":2907},{"level":815},[2908],{"text":2909,"type":734},"2. Arm Endurance",{"type":775,"attrs":2911},{"id":2892,"body":2912},[2913],{"url":2914,"_uid":2915,"image":2916,"component":785,"copyright_details":2920},{"id":7,"url":7,"linktype":1333,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2917,"alt":2918,"name":7,"focus":48,"title":2918,"filename":2919,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":730,"content":2922},[2923],{"text":2843,"type":734},{"type":787,"attrs":2925,"content":2926},{"level":815},[2927],{"text":2928,"type":734},"3. Cardiovascular Conditioning",{"type":775,"attrs":2930},{"id":2892,"body":2931},[2932],{"url":2933,"_uid":2934,"image":2935,"component":785,"copyright_details":2939},{"id":7,"url":7,"linktype":1333,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2936,"alt":2937,"name":7,"focus":48,"title":2937,"filename":2938,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":730,"content":2941},[2942],{"text":2943,"type":734},"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":730,"content":2945},[2946],{"text":2947,"type":734},"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":787,"attrs":2949,"content":2950},{"level":789},[2951],{"text":2952,"type":734},"Amp Up Your Training",{"type":730,"content":2954},[2955,2957,2964],{"text":2956,"type":734},"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":2958,"type":734,"marks":2959},"FightCamp Facebook Community",[2960],{"type":745,"attrs":2961},{"href":2962,"uuid":48,"anchor":48,"custom":2963,"target":748,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2965,"type":734}," and let me know.",{"type":787,"attrs":2967,"content":2968},{"level":789},[2969],{"text":1508,"type":734},{"type":730,"content":2971},[2972,2973,2978],{"text":1512,"type":734},{"text":1514,"type":734,"marks":2974},[2975],{"type":745,"attrs":2976},{"href":1719,"uuid":48,"anchor":48,"custom":2977,"target":748,"linktype":13},{},{"text":1521,"type":734},{"type":730,"content":2980},[2981],{"text":2982,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2984,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2989,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2990,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2985,"component":118,"meta_info":2986,"meta_title":7,"block_image":2987,"cover_image":2988,"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":2993,"title":2849,"plugin":43,"description":2994},"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":2996,"alt":2824,"name":7,"focus":48,"title":2824,"filename":2997,"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,[1549],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1247,"created_at":3007,"published_at":3008,"updated_at":3009,"id":3010,"uuid":3011,"content":3012,"slug":1247,"full_slug":3033,"sort_by_date":48,"position":446,"tag_list":3034,"is_startpage":9,"parent_id":3035,"meta_data":48,"group_id":3036,"first_published_at":3037,"release_id":48,"lang":60,"path":7,"alternates":3038,"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":3013,"component":3014,"meta_info":3015,"custom_content_list":3017},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3016,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3018,3023,3028],{"_uid":3019,"label":3020,"value":3021,"dev_id":3022,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3024,"label":3025,"value":3026,"dev_id":3027,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3029,"label":3030,"value":3031,"dev_id":3032,"component":734},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892837118]