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Begin moving side-to-side, forward, and backward. Slip side-to-side, bob, weave, change angles by pivoting on your front and back foot. After a minute of footwork, start throwing boxing punch combinations focusing on the straight punches, jab (1), and cross (2). Here are some example combinations: Jab-Cross (1-2), Jab-Jab-Cross (1-1-2), Lead Cross (2), Slip-Jab-Slip-Cross (Slip-1-Slip-2), Jab-Cross-Jab (1-2-1) moving forward, Jab-Cross-Jab (1-2-1) moving backward","Morning Workout: Shadowboxing - Round 1","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"562638f7-e907-42ad-85cc-27237590795f","In this second round, we will add in more of the 6 basic boxing punches in combinations. Here are some ideas for you: Jab-Lead Hook (1-3), Cross-Lead Hook (2-3), Jab-Rear Hook (1-4), Lead Uppercut-Cross (5-2), Jab-Rear Uppercut (1-6), Jab-Lead Hook-Rear Uppercut (1-3-6), Jab-Pull Back-Jab-Cross (1-Pull Back-1-2), Faint Jab-Jab-Cross (Faint 1-1-2), Jab-Cross-Lead Hook-Rear Uppercut (1-2-3-6), For this round, the emphasis is on speed and combinations. Make sure to keep your guard up and reset after every combo. Even though you are shadowboxing, imagine you have an opponent. Stay quick in your movement and rhythm.","Morning Workout: Shadowboxing - Round 2",{"_uid":676,"answer":677,"question":678,"component":670},"1a9166ee-4c05-4836-a679-de47ca02950e","Start in a standing position, feet shoulder-width apart. Squat down and place your hands on the ground. Jump your legs back, extending your body and landing on your toes in a push-up position. Do a push-up. Jump back to a squat and stand up. Jump up in the air, raising your arms. As you land back down, squat, place your hands on the ground again and repeat. Repeat for another 2 reps","HIIT Circuit: 3 Burpees",{"_uid":680,"answer":681,"question":682,"component":670},"f4b7806b-649d-4e7e-8b4a-41571e16ded1","Start in the same position as a burpee but with your feet a bit further apart. Squat down and put your hands in front of your chest. Jump back up to stand, using your hands pushing down for leverage. Once you land, immediately squat down again and repeat for 2 more reps","HIIT Circuit: 3 Jump Squats",{"_uid":684,"answer":685,"question":686,"component":670},"88215a97-912d-4857-bb12-72869b26450a","Start in a high-plank position. Drop your chest down close to the ground. Push yourself up (using your arms). Repeat for another 2 reps","HIIT Circuit: 3 Push-Ups",{"_uid":688,"answer":689,"question":690,"component":670},"2dd4b4d2-1cb8-4a69-a67f-c9bfa452e0b5","End your morning workout with five to fifteen minutes of cardio. Here are some cardio options to choose from: Jump rope, Boxing, Kickboxing, High-intensity interval training (HIIT) routine","Cardio (5-15 minutes)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":692,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":309,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"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":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":7,"social_link_twitter":721,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":722,"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":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"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":731,"content":732},"doc",[733,739,746,750,775,780,792,806,822,828,850,870,908,912,917,921,925,930,934,990,994,998,1003,1012,1017,1067,1071,1076,1102,1107,1132,1137,1141,1146,1150,1154,1163,1167,1207,1212,1255,1259,1299,1304],{"type":734,"content":735},"paragraph",[736],{"text":737,"type":738},"A good morning workout increases your energy levels and lifts your mood for the day. Before or after breakfast - you can find what works best for your body. No equipment is required for this morning boxing routine but be sure to listen to your body and follow the intensity guidelines below to get a great workout in before starting your day.","text",{"type":740,"attrs":741,"content":743},"heading",{"level":742},2,[744],{"text":745,"type":738},"Warm-Up (5 minutes)",{"type":734,"content":747},[748],{"text":749,"type":738},"Warming up is always important before starting any workout, but it is especially critical in the morning. When you wake up, your blood pressure, pulse, and body temperature are significantly lower. If you’re going to perform any sort of training, you need to get your body ready for work.",{"type":734,"content":751},[752,754,760,768,773],{"text":753,"type":738},"Here is a ",{"text":755,"type":738,"marks":756}," ",[757],{"type":758,"attrs":759},"styled",{"class":7},{"text":761,"type":738,"marks":762},"great video",[763],{"type":764,"attrs":765},"link",{"href":766,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://www.youtube.com/watch?v=dR0Nx5SycKQ","_blank",{"text":769,"type":738,"marks":770},"  ",[771],{"type":758,"attrs":772},{"class":7},{"text":774,"type":738},"to help you warm up in about five (5) minutes. If you need more time to get loosened up and ready, take it. A good way to tell if you've warmed up enough is if you are starting to sweat.",{"type":740,"attrs":776,"content":777},{"level":742},[778],{"text":779,"type":738},"Shadowboxing (2 Rounds)",{"type":781,"attrs":782},"blok",{"id":783,"body":784},"ab5c0a45-4a48-4692-9abd-31ba87e899a8",[785],{"_uid":786,"image":787,"component":791},"i-c5795528-a161-4722-bbd1-fcd4d5c7c882",{"id":788,"alt":789,"name":7,"focus":48,"title":789,"filename":790,"copyright":7,"fieldtype":50},3409127,"Tommy Duquette Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/8c3bc642ec/tommy-duquette-shadowboxing.jpeg","content_image",{"type":734,"content":793},[794,800,804],{"text":795,"type":738,"marks":796},"Shadowboxing",[797],{"type":764,"attrs":798},{"href":799,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":769,"type":738,"marks":801},[802],{"type":758,"attrs":803},{"class":7},{"text":805,"type":738},"allows you to sharpen your boxing skills by simulating an opponent with your shadow or reflection. At the same time, it is a phenomenal workout that does not require boxing equipment if you don’t have any yet.",{"type":734,"content":807},[808,810,814,820],{"text":809,"type":738},"In the first round, we are going to emphasize getting into a good stance, moving in all directions, and throwing straight punches. In the second round, we will up the tempo and throw 2, 3, and 4-punch ",{"text":755,"type":738,"marks":811},[812],{"type":758,"attrs":813},{"class":7},{"text":815,"type":738,"marks":816},"combinations",[817],{"type":764,"attrs":818},{"href":819,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-3-punch-combos",{"text":821,"type":738},".",{"type":740,"attrs":823,"content":825},{"level":824},3,[826],{"text":827,"type":738},"Round 1 (3 minutes)",{"type":829,"content":830},"bullet_list",[831,838,844],{"type":832,"content":833},"list_item",[834],{"type":734,"content":835},[836],{"text":837,"type":738},"Start with your guard up and take a proper boxing stance",{"type":832,"content":839},[840],{"type":734,"content":841},[842],{"text":843,"type":738},"Begin moving side-to-side, forward, and backward",{"type":832,"content":845},[846],{"type":734,"content":847},[848],{"text":849,"type":738},"Slip side-to-side, bob, weave, change angles by pivoting on your front and back foot",{"type":734,"content":851},[852,854,858,864,868],{"text":853,"type":738},"After a minute of footwork, start throwing ",{"text":755,"type":738,"marks":855},[856],{"type":758,"attrs":857},{"class":7},{"text":859,"type":738,"marks":860},"boxing punch combinations",[861],{"type":764,"attrs":862},{"href":863,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-2-punch-combos",{"text":769,"type":738,"marks":865},[866],{"type":758,"attrs":867},{"class":7},{"text":869,"type":738},"focusing on the straight punches, jab (1), and cross (2). Here are some example combinations:",{"type":829,"content":871},[872,878,884,890,896,902],{"type":832,"content":873},[874],{"type":734,"content":875},[876],{"text":877,"type":738},"Jab-Cross (1-2)",{"type":832,"content":879},[880],{"type":734,"content":881},[882],{"text":883,"type":738},"Jab-Jab-Cross (1-1-2)",{"type":832,"content":885},[886],{"type":734,"content":887},[888],{"text":889,"type":738},"Lead Cross (2)",{"type":832,"content":891},[892],{"type":734,"content":893},[894],{"text":895,"type":738},"Slip-Jab-Slip-Cross (Slip-1-Slip-2)",{"type":832,"content":897},[898],{"type":734,"content":899},[900],{"text":901,"type":738},"Jab-Cross-Jab (1-2-1) moving forward",{"type":832,"content":903},[904],{"type":734,"content":905},[906],{"text":907,"type":738},"Jab-Cross-Jab (1-2-1) moving backward",{"type":734,"content":909},[910],{"text":911,"type":738},"Make sure to move around between combos. For this round, put emphasis on your movement: throw a combo, move around, throw another combo, move around again, etc.",{"type":740,"attrs":913,"content":914},{"level":824},[915],{"text":916,"type":738},"Rest (1 minute)",{"type":734,"content":918},[919],{"text":920,"type":738},"Don't worry if you feel a bit tired after this first round - it's early in the morning, you haven't fully activated your body yet! If you haven't done a lot of shadowboxing before - it is a much better workout than most people expect.",{"type":734,"content":922},[923],{"text":924,"type":738},"Make sure to take a few deep breaths and get ready for the next round!",{"type":740,"attrs":926,"content":927},{"level":824},[928],{"text":929,"type":738},"Round 2 (3 minutes)",{"type":734,"content":931},[932],{"text":933,"type":738},"In this second round, we will add in more of the 6 basic boxing punches in combinations. Here are some ideas for you:",{"type":829,"content":935},[936,942,948,954,960,966,972,978,984],{"type":832,"content":937},[938],{"type":734,"content":939},[940],{"text":941,"type":738},"Jab-Lead Hook (1-3)",{"type":832,"content":943},[944],{"type":734,"content":945},[946],{"text":947,"type":738},"Cross-Lead Hook (2-3)",{"type":832,"content":949},[950],{"type":734,"content":951},[952],{"text":953,"type":738},"Jab-Rear Hook (1-4)",{"type":832,"content":955},[956],{"type":734,"content":957},[958],{"text":959,"type":738},"Lead Uppercut-Cross (5-2)",{"type":832,"content":961},[962],{"type":734,"content":963},[964],{"text":965,"type":738},"Jab-Rear Uppercut (1-6)",{"type":832,"content":967},[968],{"type":734,"content":969},[970],{"text":971,"type":738},"Jab-Lead Hook-Rear Uppercut (1-3-6)",{"type":832,"content":973},[974],{"type":734,"content":975},[976],{"text":977,"type":738},"Jab-Pull Back-Jab-Cross (1-Pull Back-1-2)",{"type":832,"content":979},[980],{"type":734,"content":981},[982],{"text":983,"type":738},"Faint Jab-Jab-Cross (Faint 1-1-2)",{"type":832,"content":985},[986],{"type":734,"content":987},[988],{"text":989,"type":738},"Jab-Cross-Lead Hook-Rear Uppercut (1-2-3-6)",{"type":734,"content":991},[992],{"text":993,"type":738},"For this round, the emphasis is on speed and combinations. Make sure to keep your guard up and reset after every combo. Even though you are shadowboxing, imagine you have an opponent. Stay quick in your movement and rhythm.",{"type":740,"attrs":995,"content":996},{"level":824},[997],{"text":916,"type":738},{"type":740,"attrs":999,"content":1000},{"level":742},[1001],{"text":1002,"type":738},"Circuit (3 sets)",{"type":781,"attrs":1004},{"id":783,"body":1005},[1006],{"_uid":1007,"image":1008,"component":791},"i-5520c232-e8e4-4a62-a50d-0d1f2996eada",{"id":1009,"alt":1010,"name":7,"focus":48,"title":1010,"filename":1011,"copyright":7,"fieldtype":50},3409132,"Tommy Duquette Doing Push Ups","https://a.storyblok.com/f/115220/1100x1100/05a3c99f8f/tommy-duquette-doing-push-ups.jpeg",{"type":740,"attrs":1013,"content":1014},{"level":824},[1015],{"text":1016,"type":738},"3 Burpees",{"type":829,"content":1018},[1019,1025,1031,1037,1043,1049,1055,1061],{"type":832,"content":1020},[1021],{"type":734,"content":1022},[1023],{"text":1024,"type":738},"Start in a standing position, feet shoulder-width apart",{"type":832,"content":1026},[1027],{"type":734,"content":1028},[1029],{"text":1030,"type":738},"Squat down and place your hands on the ground",{"type":832,"content":1032},[1033],{"type":734,"content":1034},[1035],{"text":1036,"type":738},"Jump your legs back, extending your body and landing on your toes in a push-up position",{"type":832,"content":1038},[1039],{"type":734,"content":1040},[1041],{"text":1042,"type":738},"Do a push-up",{"type":832,"content":1044},[1045],{"type":734,"content":1046},[1047],{"text":1048,"type":738},"Jump back to a squat and stand up",{"type":832,"content":1050},[1051],{"type":734,"content":1052},[1053],{"text":1054,"type":738},"Jump up in the air, raising your arms",{"type":832,"content":1056},[1057],{"type":734,"content":1058},[1059],{"text":1060,"type":738},"As you land back down, squat, place your hands on the ground again and repeat",{"type":832,"content":1062},[1063],{"type":734,"content":1064},[1065],{"text":1066,"type":738},"Repeat for another 2 reps",{"type":734,"content":1068},[1069],{"text":1070,"type":738},"Without any rest continue with...",{"type":740,"attrs":1072,"content":1073},{"level":824},[1074],{"text":1075,"type":738},"3 Jump Squats",{"type":829,"content":1077},[1078,1084,1090,1096],{"type":832,"content":1079},[1080],{"type":734,"content":1081},[1082],{"text":1083,"type":738},"Start in the same position as a burpee but with your feet a bit further apart",{"type":832,"content":1085},[1086],{"type":734,"content":1087},[1088],{"text":1089,"type":738},"Squat down and put your hands in front of your chest",{"type":832,"content":1091},[1092],{"type":734,"content":1093},[1094],{"text":1095,"type":738},"Jump back up to stand, using your hands pushing down for leverage",{"type":832,"content":1097},[1098],{"type":734,"content":1099},[1100],{"text":1101,"type":738},"Once you land, immediately squat down again and repeat for 2 more reps",{"type":740,"attrs":1103,"content":1104},{"level":824},[1105],{"text":1106,"type":738},"3 Push-Ups",{"type":829,"content":1108},[1109,1115,1121,1127],{"type":832,"content":1110},[1111],{"type":734,"content":1112},[1113],{"text":1114,"type":738},"Start in a high-plank position",{"type":832,"content":1116},[1117],{"type":734,"content":1118},[1119],{"text":1120,"type":738},"Drop your chest down close to the ground",{"type":832,"content":1122},[1123],{"type":734,"content":1124},[1125],{"text":1126,"type":738},"Push yourself up (using your arms)",{"type":832,"content":1128},[1129],{"type":734,"content":1130},[1131],{"text":1066,"type":738},{"type":740,"attrs":1133,"content":1134},{"level":824},[1135],{"text":1136,"type":738},"Rest (30 seconds)",{"type":734,"content":1138},[1139],{"text":1140,"type":738},"Repeat the circuit 2 more times with another rest of 30 seconds in between.",{"type":740,"attrs":1142,"content":1143},{"level":824},[1144],{"text":1145,"type":738},"Rest (2 minutes)",{"type":734,"content":1147},[1148],{"text":1149,"type":738},"By now you may be a bit winded. Take a few minutes to rest. Make sure to breathe deeply so more oxygen gets into your bloodstream and you recover more of your strength.",{"type":740,"attrs":1151,"content":1152},{"level":742},[1153],{"text":690,"type":738},{"type":781,"attrs":1155},{"id":783,"body":1156},[1157],{"_uid":1158,"image":1159,"component":791},"i-66aef27e-69bc-4ae5-a7eb-858795cfdde2",{"id":1160,"alt":1161,"name":7,"focus":48,"title":1161,"filename":1162,"copyright":7,"fieldtype":50},3409134,"Tommy Duquette Jumping Rope","https://a.storyblok.com/f/115220/1100x1100/8151b1237a/tommy-duquette-jumping-rope.jpeg",{"type":734,"content":1164},[1165],{"text":1166,"type":738},"End your morning workout with five to fifteen minutes of cardio. Here are some cardio options to choose from:",{"type":829,"content":1168},[1169,1179,1188,1197],{"type":832,"content":1170},[1171],{"type":734,"content":1172},[1173],{"text":1174,"type":738,"marks":1175},"Jump rope",[1176],{"type":764,"attrs":1177},{"href":1178,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"type":832,"content":1180},[1181],{"type":734,"content":1182},[1183],{"text":187,"type":738,"marks":1184},[1185],{"type":764,"attrs":1186},{"href":1187,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/free-15-minute-at-home-boxing-workout-infographic",{"type":832,"content":1189},[1190],{"type":734,"content":1191},[1192],{"text":159,"type":738,"marks":1193},[1194],{"type":764,"attrs":1195},{"href":1196,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://blog.joinfightcamp.com/blogs/workouts-images/free-15-minute-at-home-kickboxing-workout-infographic",{"type":832,"content":1198},[1199],{"type":734,"content":1200},[1201],{"text":1202,"type":738,"marks":1203},"High-intensity interval training (HIIT) routine",[1204],{"type":764,"attrs":1205},{"href":1206,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{"type":740,"attrs":1208,"content":1209},{"level":742},[1210],{"text":1211,"type":738},"Cool Down (5 minutes)",{"type":734,"content":1213},[1214,1216,1220,1226,1230,1232,1236,1242,1246,1248,1254],{"text":1215,"type":738},"To ensure your body ",{"text":755,"type":738,"marks":1217},[1218],{"type":758,"attrs":1219},{"class":7},{"text":1221,"type":738,"marks":1222},"recovers",[1223],{"type":764,"attrs":1224},{"href":1225,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"text":769,"type":738,"marks":1227},[1228],{"type":758,"attrs":1229},{"class":7},{"text":1231,"type":738},"faster after a workout, ending with some static stretching is a great way to cool your body down. Check out ",{"text":755,"type":738,"marks":1233},[1234],{"type":758,"attrs":1235},{"class":7},{"text":1237,"type":738,"marks":1238},"FightCamp",[1239],{"type":764,"attrs":1240},{"href":1241,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":769,"type":738,"marks":1243},[1244],{"type":758,"attrs":1245},{"class":7},{"text":1247,"type":738},"Trainer Shanie Smash's ",{"text":1249,"type":738,"marks":1250},"static stretches video",[1251],{"type":764,"attrs":1252},{"href":1253,"uuid":48,"anchor":48,"target":767,"linktype":13},"https://www.youtube.com/watch?v=1-KSTkJ-bRY",{"text":821,"type":738},{"type":734,"content":1256},[1257],{"text":1258,"type":738},"Working out in the morning can be an amazing way to boost your energy, clear your mind, and focus better for the day ahead. In just 30 minutes, you will feel ready to tackle whatever challenges come your way.",{"type":734,"content":1260},[1261,1263,1269,1271,1277,1281,1283,1287,1293,1297],{"text":1262,"type":738},"Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1264,"type":738,"marks":1265},"FightCamp App",[1266],{"type":764,"attrs":1267},{"href":1268,"uuid":48,"anchor":48,"target":767,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1270,"type":738}," and train with real fighters from the comfort of your own home. ",{"text":1272,"type":738,"marks":1273},"Subscribe",[1274],{"type":764,"attrs":1275},{"href":1276,"uuid":48,"anchor":48,"target":767,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":769,"type":738,"marks":1278},[1279],{"type":758,"attrs":1280},{"class":7},{"text":1282,"type":738},"to FightCamp's ",{"text":755,"type":738,"marks":1284},[1285],{"type":758,"attrs":1286},{"class":7},{"text":1288,"type":738,"marks":1289},"YouTube channel",[1290],{"type":764,"attrs":1291},{"href":1292,"uuid":48,"anchor":48,"target":767,"linktype":48},"https://bit.ly/3oYefXf",{"text":769,"type":738,"marks":1294},[1295],{"type":758,"attrs":1296},{"class":7},{"text":1298,"type":738},"for a constant stream of tips, and tutorials.",{"type":740,"attrs":1300,"content":1301},{"level":824},[1302],{"text":1303,"type":738},"Related Articles",{"type":734,"content":1305},[1306,1311,1313,1319,1320,1325,1326],{"text":1307,"type":738,"marks":1308},"Why You Should Start Shadowboxing",[1309],{"type":764,"attrs":1310},{"href":799,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1312},"hard_break",{"text":1314,"type":738,"marks":1315},"Six (6) Basic Boxing Punches",[1316],{"type":764,"attrs":1317},{"href":1318,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/six-6-basic-boxing-punches",{"type":1312},{"text":1321,"type":738,"marks":1322},"How To Jump Rope Like a Boxer",[1323],{"type":764,"attrs":1324},{"href":1178,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1312},{"text":1327,"type":738,"marks":1328},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1329],{"type":764,"attrs":1330},{"href":1331,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1333,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1338,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1334,"component":118,"meta_info":1335,"meta_title":7,"block_image":1336,"cover_image":1337,"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},[],[],"2021-07-05 00:00","article",{"_uid":1343,"title":657,"plugin":43,"description":1344},"a61ad44c-07b6-413f-83b4-9098d45f17f7","Training in the morning is a great way to start a day full of energy. Here’s a 30-minute boxing workout to get you moving, energized, and ready for the day!",{"id":1346,"alt":657,"name":7,"focus":48,"title":657,"filename":1347,"copyright":7,"fieldtype":50},3409118,"https://a.storyblok.com/f/115220/2400x990/649060ff54/energy-all-day-long-30-minute-morning-workout.jpeg",[],[],"energy-all-day-long-30-minute-morning-workout","blogs/energy-all-day-long-30-minute-morning-workout",-1360,[],60887917,"330895ec-2558-4ca4-8d36-b38d2bf54b72","2021-07-05T14:42:00.000Z",[],["Reactive",1359],[1360,1587,1828,2251,2477,2666],{"name":1361,"created_at":1362,"published_at":1363,"updated_at":1364,"id":1365,"uuid":1366,"content":1367,"slug":1579,"full_slug":1580,"sort_by_date":48,"position":1581,"tag_list":1582,"is_startpage":9,"parent_id":1354,"meta_data":48,"group_id":1584,"first_published_at":1363,"release_id":48,"lang":60,"path":1585,"alternates":1586,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1368,"faqs":1369,"title":1361,"topic":1386,"author":1401,"content":1402,"category":1560,"schedule":1568,"component":1341,"meta_info":1569,"cover_image":1573,"description":1577,"contributors":1578},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1370,1374,1378,1382],{"_uid":1371,"answer":1372,"question":1373,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1375,"answer":1376,"question":1377,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1379,"answer":1380,"question":1381,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1383,"answer":1384,"question":1385,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1387,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1399,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1388,"component":39,"meta_info":1396,"block_image":1397,"cover_image":1398,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1389,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1394,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1395,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1390,"component":118,"meta_info":1391,"meta_title":7,"block_image":1392,"cover_image":1393,"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":731,"content":1403},[1404,1408,1423,1427,1432,1435,1440,1445,1449,1454,1458,1463,1467,1472,1476,1481,1495,1499,1503,1507,1511,1516,1520,1534,1538,1543,1556],{"type":734,"content":1405},[1406],{"text":1407,"type":738},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":734,"content":1409},[1410,1412,1421],{"text":1411,"type":738},"Running for boxers is a critical element of ",{"text":1413,"type":738,"marks":1414},"roadwork drills",[1415,1419],{"type":764,"attrs":1416},{"href":1417,"uuid":48,"anchor":48,"custom":1418,"target":767,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1420},"underline",{"text":1422,"type":738}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":734,"content":1424},[1425],{"text":1426,"type":738},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":740,"attrs":1428,"content":1429},{"level":742},[1430],{"text":1431,"type":738},"Is Running Good for Boxing?",{"type":734,"content":1433},[1434],{"text":1372,"type":738},{"type":740,"attrs":1436,"content":1437},{"level":742},[1438],{"text":1439,"type":738},"Benefits of Running for Boxers",{"type":740,"attrs":1441,"content":1442},{"level":824},[1443],{"text":1444,"type":738},"Builds Endurance & Stamina",{"type":734,"content":1446},[1447],{"text":1448,"type":738},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":740,"attrs":1450,"content":1451},{"level":824},[1452],{"text":1453,"type":738},"Improves Cardiovascular System",{"type":734,"content":1455},[1456],{"text":1457,"type":738},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":740,"attrs":1459,"content":1460},{"level":824},[1461],{"text":1462,"type":738},"Strengthens Lower Body",{"type":734,"content":1464},[1465],{"text":1466,"type":738},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":740,"attrs":1468,"content":1469},{"level":824},[1470],{"text":1471,"type":738},"Teaches Discipline",{"type":734,"content":1473},[1474],{"text":1475,"type":738},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":740,"attrs":1477,"content":1478},{"level":824},[1479],{"text":1480,"type":738},"Enhances Mental Clarity",{"type":734,"content":1482},[1483,1485,1493],{"text":1484,"type":738},"Much like boxing, running can be a form of ",{"text":1486,"type":738,"marks":1487},"meditative movement",[1488,1492],{"type":764,"attrs":1489},{"href":1490,"uuid":48,"anchor":48,"custom":1491,"target":767,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1420},{"text":1494,"type":738}," that clears your head and focuses your mind.",{"type":740,"attrs":1496,"content":1497},{"level":742},[1498],{"text":1381,"type":738},{"type":734,"content":1500},[1501],{"text":1502,"type":738},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":734,"content":1504},[1505],{"text":1506,"type":738},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":734,"content":1508},[1509],{"text":1510,"type":738},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":740,"attrs":1512,"content":1513},{"level":742},[1514],{"text":1515,"type":738},"How Long Should I Be Running for Boxing?",{"type":734,"content":1517},[1518],{"text":1519,"type":738},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":734,"content":1521},[1522,1524,1532],{"text":1523,"type":738},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1525,"type":738,"marks":1526},"10 minutes of running",[1527,1531],{"type":764,"attrs":1528},{"href":1529,"uuid":48,"anchor":48,"custom":1530,"target":767,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1420},{"text":1533,"type":738}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":734,"content":1535},[1536],{"text":1537,"type":738},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":740,"attrs":1539,"content":1540},{"level":742},[1541],{"text":1542,"type":738},"Train Like a Fighter",{"type":734,"content":1544},[1545,1547,1554],{"text":1546,"type":738},"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":1237,"type":738,"marks":1548},[1549,1553],{"type":764,"attrs":1550},{"href":1551,"uuid":48,"anchor":48,"custom":1552,"target":767,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1420},{"text":1555,"type":738}," 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":734,"content":1557},[1558],{"text":1559,"type":738},"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":1561,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1566,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1567,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1562,"component":118,"meta_info":1563,"meta_title":7,"block_image":1564,"cover_image":1565,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1570,"title":1571,"plugin":43,"description":1572},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1574,"alt":1575,"name":7,"focus":7,"title":1575,"filename":1576,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1583],"featured","aa61b705-6479-4bf3-9340-32450f15b423","training/{{story.slug}}",[],{"name":1588,"created_at":1589,"published_at":1590,"updated_at":1591,"id":1592,"uuid":1593,"content":1594,"slug":1821,"full_slug":1822,"sort_by_date":48,"position":1823,"tag_list":1824,"is_startpage":9,"parent_id":1354,"meta_data":48,"group_id":1825,"first_published_at":1826,"release_id":48,"lang":60,"path":1585,"alternates":1827,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1595,"faqs":1596,"title":1588,"topic":1609,"author":1624,"content":1625,"category":1802,"schedule":1810,"component":1341,"meta_info":1811,"cover_image":1815,"description":1819,"contributors":1820},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1597,1601,1605],{"_uid":1598,"answer":1599,"question":1600,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1602,"answer":1603,"question":1604,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1606,"answer":1607,"question":1608,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1610,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1622,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1623,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1611,"component":39,"meta_info":1619,"block_image":1620,"cover_image":1621,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1612,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1617,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1618,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1613,"component":118,"meta_info":1614,"meta_title":7,"block_image":1615,"cover_image":1616,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":731,"content":1626},[1627,1631,1635,1639,1643,1657,1705,1718,1723,1747,1781,1785,1789,1799],{"type":740,"attrs":1628,"content":1629},{"level":742},[1630],{"text":1600,"type":738},{"type":734,"content":1632},[1633],{"text":1634,"type":738},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":734,"content":1636},[1637],{"text":1638,"type":738},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":740,"attrs":1640,"content":1641},{"level":742},[1642],{"text":1604,"type":738},{"type":734,"content":1644},[1645,1647,1655],{"text":1646,"type":738},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1648,"type":738,"marks":1649},"National Academy of Sports Medicine",[1650,1654],{"type":764,"attrs":1651},{"href":1652,"uuid":48,"anchor":48,"custom":1653,"target":767,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1420},{"text":1656,"type":738}," has a few exercise-related symptoms of overtraining:",{"type":1658,"attrs":1659,"content":1662},"ordered_list",{"order":1660},{"order":1661},1,[1663,1669,1675,1681,1687,1693,1699],{"type":832,"content":1664},[1665],{"type":734,"content":1666},[1667],{"text":1668,"type":738},"A plateau or decline in workout performance or progress",{"type":832,"content":1670},[1671],{"type":734,"content":1672},[1673],{"text":1674,"type":738},"A perception of increased exertion during “normal” or “easy” workouts",{"type":832,"content":1676},[1677],{"type":734,"content":1678},[1679],{"text":1680,"type":738},"Excessive sweating or overheating",{"type":832,"content":1682},[1683],{"type":734,"content":1684},[1685],{"text":1686,"type":738},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":832,"content":1688},[1689],{"type":734,"content":1690},[1691],{"text":1692,"type":738},"A lack of feeling “refreshed” after regular rest and recovery",{"type":832,"content":1694},[1695],{"type":734,"content":1696},[1697],{"text":1698,"type":738},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":832,"content":1700},[1701],{"type":734,"content":1702},[1703],{"text":1704,"type":738},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":734,"content":1706},[1707,1709,1716],{"text":1708,"type":738},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1264,"type":738,"marks":1710},[1711,1715],{"type":764,"attrs":1712},{"href":1713,"uuid":48,"anchor":48,"custom":1714,"target":767,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1420},{"text":1717,"type":738}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":740,"attrs":1719,"content":1720},{"level":742},[1721],{"text":1722,"type":738},"A Day of Rest",{"type":734,"content":1724},[1725,1727,1735,1737,1745],{"text":1726,"type":738},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1728,"type":738,"marks":1729},"Aaron",[1730,1734],{"type":764,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":767,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1420},{"text":1736,"type":738}," and ",{"text":1738,"type":738,"marks":1739},"Flo",[1740,1744],{"type":764,"attrs":1741},{"href":1742,"uuid":48,"anchor":48,"custom":1743,"target":767,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1420},{"text":1746,"type":738},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":734,"content":1748},[1749,1751,1759,1761,1769,1771,1779],{"text":1750,"type":738},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1752,"type":738,"marks":1753},"researchers",[1754,1758],{"type":764,"attrs":1755},{"href":1756,"uuid":48,"anchor":48,"custom":1757,"target":767,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1420},{"text":1760,"type":738}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1762,"type":738,"marks":1763},"FightCamp Trainers",[1764,1768],{"type":764,"attrs":1765},{"href":1766,"uuid":48,"anchor":48,"custom":1767,"target":767,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1420},{"text":1770,"type":738}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1772,"type":738,"marks":1773},"neurological connections",[1774,1778],{"type":764,"attrs":1775},{"href":1776,"uuid":48,"anchor":48,"custom":1777,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1420},{"text":1780,"type":738},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":734,"content":1782},[1783],{"text":1784,"type":738},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":740,"attrs":1786,"content":1787},{"level":742},[1788],{"text":1542,"type":738},{"type":734,"content":1790},[1791,1792,1798],{"text":1546,"type":738},{"text":1237,"type":738,"marks":1793},[1794,1797],{"type":764,"attrs":1795},{"href":1551,"uuid":48,"anchor":48,"custom":1796,"target":767,"linktype":13},{},{"type":1420},{"text":1555,"type":738},{"type":734,"content":1800},[1801],{"text":1559,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1803,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1808,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1809,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1804,"component":118,"meta_info":1805,"meta_title":7,"block_image":1806,"cover_image":1807,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1812,"title":1813,"plugin":43,"description":1814},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1816,"alt":1817,"name":7,"focus":7,"title":1817,"filename":1818,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1583],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1829,"created_at":1830,"published_at":1831,"updated_at":1832,"id":1833,"uuid":1834,"content":1835,"slug":2244,"full_slug":2245,"sort_by_date":48,"position":2246,"tag_list":2247,"is_startpage":9,"parent_id":1354,"meta_data":48,"group_id":2248,"first_published_at":2249,"release_id":48,"lang":60,"path":1585,"alternates":2250,"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":1836,"faqs":1837,"title":1829,"topic":1858,"author":1873,"content":1874,"category":2228,"schedule":2236,"component":1341,"meta_info":2237,"cover_image":2240,"description":2239,"contributors":2243},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1838,1842,1846,1850,1854],{"_uid":1839,"answer":1840,"question":1841,"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":1843,"answer":1844,"question":1845,"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":1847,"answer":1848,"question":1849,"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":1851,"answer":1852,"question":1853,"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":1855,"answer":1856,"question":1857,"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":1859,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1871,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1872,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1860,"component":39,"meta_info":1868,"block_image":1869,"cover_image":1870,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1861,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1866,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1867,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1862,"component":118,"meta_info":1863,"meta_title":7,"block_image":1864,"cover_image":1865,"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":731,"content":1875},[1876,1880,1883,1896,1901,1906,1971,1976,2002,2007,2011,2016,2024,2037,2042,2053,2058,2069,2074,2085,2090,2102,2107,2118,2123,2143,2148,2153,2173,2178,2197,2202,2214,2218],{"type":734,"content":1877},[1878],{"text":1879,"type":738},"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":734,"content":1881},[1882],{"text":1840,"type":738},{"type":781,"attrs":1884},{"id":1885,"body":1886},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1887],{"_uid":1888,"link":1889,"image":1891,"title":1893,"component":1895},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1890,"linktype":13,"fieldtype":14,"cached_url":1890},"https://pin.it/2zdpNMs",{"id":1892,"alt":1893,"name":7,"focus":48,"title":1893,"filename":1894,"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":740,"attrs":1897,"content":1898},{"level":742},[1899],{"text":1900,"type":738},"Top Rock Step-By-Step",{"type":740,"attrs":1902,"content":1903},{"level":824},[1904],{"text":1905,"type":738},"The Feet",{"type":829,"content":1907},[1908,1914,1934,1940,1959,1965],{"type":832,"content":1909},[1910],{"type":734,"content":1911},[1912],{"text":1913,"type":738},"Begin by starting in an athletic stance on the balls of your feet",{"type":832,"content":1915},[1916,1920],{"type":734,"content":1917},[1918],{"text":1919,"type":738},"To start, being by doing a “step out”",{"type":829,"content":1921},[1922,1928],{"type":832,"content":1923},[1924],{"type":734,"content":1925},[1926],{"text":1927,"type":738},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":832,"content":1929},[1930],{"type":734,"content":1931},[1932],{"text":1933,"type":738},"Pause for a half-second",{"type":832,"content":1935},[1936],{"type":734,"content":1937},[1938],{"text":1939,"type":738},"Return to the starting stance by performing a slight hop backward",{"type":832,"content":1941},[1942,1946],{"type":734,"content":1943},[1944],{"text":1945,"type":738},"Once returned, perform the opposite foot “step out”",{"type":829,"content":1947},[1948,1954],{"type":832,"content":1949},[1950],{"type":734,"content":1951},[1952],{"text":1953,"type":738},"Make sure the step out is in front of the opposite foot and crosses over",{"type":832,"content":1955},[1956],{"type":734,"content":1957},[1958],{"text":1933,"type":738},{"type":832,"content":1960},[1961],{"type":734,"content":1962},[1963],{"text":1964,"type":738},"Hop back to the starting position",{"type":832,"content":1966},[1967],{"type":734,"content":1968},[1969],{"text":1970,"type":738},"Continue Top Rocking for the remainder of the set",{"type":740,"attrs":1972,"content":1973},{"level":824},[1974],{"text":1975,"type":738},"The Arms",{"type":829,"content":1977},[1978,1984,1990,1996],{"type":832,"content":1979},[1980],{"type":734,"content":1981},[1982],{"text":1983,"type":738},"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":832,"content":1985},[1986],{"type":734,"content":1987},[1988],{"text":1989,"type":738},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":832,"content":1991},[1992],{"type":734,"content":1993},[1994],{"text":1995,"type":738},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":832,"content":1997},[1998],{"type":734,"content":1999},[2000],{"text":2001,"type":738},"Continue using this arm motion to help with rhythm and balance",{"type":740,"attrs":2003,"content":2004},{"level":742},[2005],{"text":2006,"type":738},"Movement Key Points",{"type":734,"content":2008},[2009],{"text":2010,"type":738},"Here are some key things to focus on while performing the Top Rock:",{"type":740,"attrs":2012,"content":2013},{"level":824},[2014],{"text":2015,"type":738},"Start by swinging your arms",{"type":829,"content":2017},[2018],{"type":832,"content":2019},[2020],{"type":734,"content":2021},[2022],{"text":2023,"type":738},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":781,"attrs":2025},{"id":2026,"body":2027},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2028],{"url":2029,"_uid":2031,"image":2032,"component":791,"copyright_details":2036},{"id":7,"url":7,"linktype":2030,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2033,"alt":2034,"name":7,"focus":48,"title":2034,"filename":2035,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":740,"attrs":2038,"content":2039},{"level":824},[2040],{"text":2041,"type":738},"On each hop back, your arms should cross in front of your chest",{"type":781,"attrs":2043},{"id":2026,"body":2044},[2045],{"url":2046,"_uid":2047,"image":2048,"component":791,"copyright_details":2052},{"id":7,"url":7,"linktype":2030,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2049,"alt":2050,"name":7,"focus":48,"title":2050,"filename":2051,"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":740,"attrs":2054,"content":2055},{"level":824},[2056],{"text":2057,"type":738},"One foot should cross at a time",{"type":781,"attrs":2059},{"id":2026,"body":2060},[2061],{"url":2062,"_uid":2063,"image":2064,"component":791,"copyright_details":2068},{"id":7,"url":7,"linktype":2030,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2065,"alt":2066,"name":7,"focus":48,"title":2066,"filename":2067,"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":740,"attrs":2070,"content":2071},{"level":824},[2072],{"text":2073,"type":738},"Perform the movement by staying on the balls of your feet",{"type":781,"attrs":2075},{"id":2026,"body":2076},[2077],{"url":2078,"_uid":2079,"image":2080,"component":791,"copyright_details":2084},{"id":7,"url":7,"linktype":2030,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2081,"alt":2082,"name":7,"focus":48,"title":2082,"filename":2083,"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":740,"attrs":2086,"content":2087},{"level":824},[2088],{"text":2089,"type":738},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":781,"attrs":2091},{"id":2092,"body":2093},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2094],{"url":2095,"_uid":2096,"image":2097,"component":791,"copyright_details":2101},{"id":7,"url":7,"linktype":2030,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2098,"alt":2099,"name":7,"focus":48,"title":2099,"filename":2100,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":740,"attrs":2103,"content":2104},{"level":824},[2105],{"text":2106,"type":738},"Stay loose and have fun!",{"type":781,"attrs":2108},{"id":2026,"body":2109},[2110],{"url":2111,"_uid":2112,"image":2113,"component":791,"copyright_details":2117},{"id":7,"url":7,"linktype":2030,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2114,"alt":2115,"name":7,"focus":48,"title":2115,"filename":2116,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":740,"attrs":2119,"content":2120},{"level":742},[2121],{"text":2122,"type":738},"Muscles Used",{"type":829,"content":2124},[2125,2131,2137],{"type":832,"content":2126},[2127],{"type":734,"content":2128},[2129],{"text":2130,"type":738},"Deltoids",{"type":832,"content":2132},[2133],{"type":734,"content":2134},[2135],{"text":2136,"type":738},"Core",{"type":832,"content":2138},[2139],{"type":734,"content":2140},[2141],{"text":2142,"type":738},"Calves",{"type":740,"attrs":2144,"content":2145},{"level":742},[2146],{"text":2147,"type":738},"Application",{"type":740,"attrs":2149,"content":2150},{"level":824},[2151],{"text":2152,"type":738},"For Sets",{"type":829,"content":2154},[2155,2161,2167],{"type":832,"content":2156},[2157],{"type":734,"content":2158},[2159],{"text":2160,"type":738},"Perform 3-6 sets",{"type":832,"content":2162},[2163],{"type":734,"content":2164},[2165],{"text":2166,"type":738},"12-20 repetitions each way",{"type":832,"content":2168},[2169],{"type":734,"content":2170},[2171],{"text":2172,"type":738},"Rest 30-45 seconds between sets",{"type":740,"attrs":2174,"content":2175},{"level":824},[2176],{"text":2177,"type":738},"For Time",{"type":829,"content":2179},[2180,2185,2191],{"type":832,"content":2181},[2182],{"type":734,"content":2183},[2184],{"text":2160,"type":738},{"type":832,"content":2186},[2187],{"type":734,"content":2188},[2189],{"text":2190,"type":738},"Perform for 30-90 seconds",{"type":832,"content":2192},[2193],{"type":734,"content":2194},[2195],{"text":2196,"type":738},"Rest 45-60 seconds between sets",{"type":740,"attrs":2198,"content":2199},{"level":742},[2200],{"text":2201,"type":738},"Dance Moves For Boxers",{"type":734,"content":2203},[2204,2206,2212],{"text":2205,"type":738},"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":2207,"type":738,"marks":2208},"Flo Master",[2209],{"type":764,"attrs":2210},{"href":1742,"uuid":48,"anchor":48,"custom":2211,"target":767,"linktype":13},{},{"text":2213,"type":738},". ",{"type":740,"attrs":2215,"content":2216},{"level":742},[2217],{"text":1542,"type":738},{"type":734,"content":2219},[2220,2221,2226],{"text":1546,"type":738},{"text":1237,"type":738,"marks":2222},[2223],{"type":764,"attrs":2224},{"href":1551,"uuid":48,"anchor":48,"custom":2225,"target":767,"linktype":13},{},{"text":2227,"type":738}," 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":2229,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2234,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2235,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2230,"component":118,"meta_info":2231,"meta_title":7,"block_image":2232,"cover_image":2233,"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":2238,"title":1829,"plugin":43,"description":2239},"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":2241,"alt":1829,"name":7,"focus":48,"title":1829,"filename":2242,"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,[1583],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2252,"created_at":2253,"published_at":2254,"updated_at":2255,"id":2256,"uuid":2257,"content":2258,"slug":2470,"full_slug":2471,"sort_by_date":48,"position":2472,"tag_list":2473,"is_startpage":9,"parent_id":1354,"meta_data":48,"group_id":2474,"first_published_at":2475,"release_id":48,"lang":60,"path":1585,"alternates":2476,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2259,"faqs":2260,"title":2252,"topic":2277,"author":2292,"content":2293,"category":2454,"schedule":2462,"component":1341,"meta_info":2463,"cover_image":2466,"description":2465,"contributors":2469},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2261,2265,2269,2273],{"_uid":2262,"answer":2263,"question":2264,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2266,"answer":2267,"question":2268,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2270,"answer":2271,"question":2272,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2274,"answer":2275,"question":2276,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2278,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2290,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2291,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2279,"component":39,"meta_info":2287,"block_image":2288,"cover_image":2289,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2280,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2285,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2286,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2281,"component":118,"meta_info":2282,"meta_title":7,"block_image":2283,"cover_image":2284,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":731,"content":2294},[2295,2307,2319,2324,2328,2338,2342,2347,2351,2355,2361,2371,2384,2389,2400,2403,2413,2414,2419,2430,2441,2451],{"type":734,"content":2296},[2297,2299,2305],{"text":2298,"type":738},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2300,"type":738,"marks":2301},"Aaron Swenson",[2302],{"type":764,"attrs":2303},{"href":1732,"uuid":48,"anchor":48,"custom":2304,"target":767,"linktype":13},{},{"text":2306,"type":738}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":781,"attrs":2308},{"id":2309,"body":2310},"0a18151c-90cf-40c6-926a-b258a15847a9",[2311],{"_uid":2312,"link":2313,"image":2315,"title":2317,"component":1895},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2314,"linktype":13,"fieldtype":14,"cached_url":2314},"https://youtu.be/oMc52QTWo1A",{"id":2316,"alt":2317,"name":7,"focus":48,"title":2317,"filename":2318,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":740,"attrs":2320,"content":2321},{"level":742},[2322],{"text":2323,"type":738},"The Rebellious Age",{"type":734,"content":2325},[2326],{"text":2327,"type":738},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":781,"attrs":2329},{"id":2309,"body":2330},[2331],{"url":2332,"_uid":2333,"image":2334,"component":791,"copyright_details":2337},{"id":7,"url":7,"linktype":2030,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2335,"alt":2300,"name":7,"focus":48,"title":2300,"filename":2336,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":734,"content":2339},[2340],{"text":2341,"type":738},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":740,"attrs":2343,"content":2344},{"level":742},[2345],{"text":2346,"type":738},"It’s Time To Spar",{"type":734,"content":2348},[2349],{"text":2350,"type":738},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":734,"content":2352},[2353],{"text":2354,"type":738},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":740,"attrs":2356,"content":2357},{"level":742},[2358,2360],{"text":2359,"type":738},"Humbling Experience and A New Life Path",{"type":1312},{"type":781,"attrs":2362},{"id":2309,"body":2363},[2364],{"url":2365,"_uid":2366,"image":2367,"component":791,"copyright_details":2370},{"id":7,"url":7,"linktype":2030,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2368,"alt":2300,"name":7,"focus":48,"title":2300,"filename":2369,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":734,"content":2372},[2373,2375,2382],{"text":2374,"type":738},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2376,"type":738,"marks":2377},"body shot",[2378],{"type":764,"attrs":2379},{"href":2380,"uuid":48,"anchor":48,"custom":2381,"target":767,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2383,"type":738}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":740,"attrs":2385,"content":2386},{"level":742},[2387,2388],{"text":2276,"type":738},{"type":1312},{"type":781,"attrs":2390},{"id":2309,"body":2391},[2392],{"url":2393,"_uid":2394,"image":2395,"component":791,"copyright_details":2399},{"id":7,"url":7,"linktype":2030,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2396,"alt":2397,"name":7,"focus":48,"title":2397,"filename":2398,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":734,"content":2401},[2402],{"text":2275,"type":738},{"type":781,"attrs":2404},{"id":2405,"body":2406},"ce079800-7842-415f-8625-1c76bcc86c9f",[2407],{"_uid":2408,"text":2409,"image":2410,"author":2411,"component":2412},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":734},{"type":740,"attrs":2415,"content":2416},{"level":742},[2417],{"text":2418,"type":738},"Inspirational FightCamp Trainers",{"type":734,"content":2420},[2421,2423,2428],{"text":2422,"type":738},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1762,"type":738,"marks":2424},[2425],{"type":764,"attrs":2426},{"href":1766,"uuid":48,"anchor":48,"custom":2427,"target":767,"linktype":13},{},{"text":2429,"type":738}," have you covered.",{"type":781,"attrs":2431},{"id":2309,"body":2432},[2433],{"url":2434,"_uid":2435,"image":2436,"component":791,"copyright_details":2440},{"id":7,"url":7,"linktype":2030,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2437,"alt":2438,"name":7,"focus":48,"title":2438,"filename":2439,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":734,"content":2442},[2443,2444,2449],{"text":1546,"type":738},{"text":1237,"type":738,"marks":2445},[2446],{"type":764,"attrs":2447},{"href":1551,"uuid":48,"anchor":48,"custom":2448,"target":767,"linktype":13},{},{"text":2450,"type":738}," 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":734,"content":2452},[2453],{"text":1559,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2455,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2460,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2456,"component":118,"meta_info":2457,"meta_title":7,"block_image":2458,"cover_image":2459,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2464,"title":2252,"plugin":43,"description":2465},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2467,"alt":2252,"name":7,"focus":48,"title":2252,"filename":2468,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1583],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2478,"created_at":2479,"published_at":2480,"updated_at":2481,"id":2482,"uuid":2483,"content":2484,"slug":2659,"full_slug":2660,"sort_by_date":48,"position":2661,"tag_list":2662,"is_startpage":9,"parent_id":1354,"meta_data":48,"group_id":2663,"first_published_at":2664,"release_id":48,"lang":60,"path":1585,"alternates":2665,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2485,"faqs":2486,"title":2503,"topic":2504,"author":2519,"content":2520,"category":2640,"schedule":2648,"component":1341,"meta_info":2649,"cover_image":2653,"description":2657,"contributors":2658},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2487,2491,2495,2499],{"_uid":2488,"answer":2489,"question":2490,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2492,"answer":2493,"question":2494,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2496,"answer":2497,"question":2498,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2500,"answer":2501,"question":2502,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2505,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2517,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2518,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2506,"component":39,"meta_info":2514,"block_image":2515,"cover_image":2516,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2507,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2512,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2513,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2508,"component":118,"meta_info":2509,"meta_title":7,"block_image":2510,"cover_image":2511,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":731,"content":2521},[2522,2535,2539,2550,2563,2567,2576,2580,2584,2593,2606,2611,2624,2628,2637],{"type":734,"content":2523},[2524,2526,2533],{"text":2525,"type":738},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2527,"type":738,"marks":2528},"Muhammad Ali",[2529],{"type":764,"attrs":2530},{"href":2531,"uuid":48,"anchor":48,"custom":2532,"target":767,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2534,"type":738}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":740,"attrs":2536,"content":2537},{"level":742},[2538],{"text":2494,"type":738},{"type":781,"attrs":2540},{"id":2541,"body":2542},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2543],{"url":7,"_uid":2544,"image":2545,"component":791,"copyright_details":2549},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2546,"alt":2547,"name":7,"focus":7,"title":2547,"filename":2548,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":734,"content":2551},[2552,2554,2561],{"text":2553,"type":738},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2555,"type":738,"marks":2556},"Manny Pacquiao",[2557],{"type":764,"attrs":2558},{"href":2559,"uuid":48,"anchor":48,"custom":2560,"target":767,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2562,"type":738},". His punches have great technique and flow well, naturally building momentum.",{"type":740,"attrs":2564,"content":2565},{"level":742},[2566],{"text":2498,"type":738},{"type":781,"attrs":2568},{"id":2541,"body":2569},[2570],{"url":7,"_uid":2571,"image":2572,"component":791,"copyright_details":2575},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2573,"alt":2547,"name":7,"focus":7,"title":2547,"filename":2574,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":734,"content":2577},[2578],{"text":2579,"type":738},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":740,"attrs":2581,"content":2582},{"level":742},[2583],{"text":2502,"type":738},{"type":781,"attrs":2585},{"id":2541,"body":2586},[2587],{"url":7,"_uid":2588,"image":2589,"component":791,"copyright_details":2592},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2590,"alt":2547,"name":7,"focus":7,"title":2547,"filename":2591,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":734,"content":2594},[2595,2597,2604],{"text":2596,"type":738},"In boxing movies, you will often hear boxers ‘",{"text":2598,"type":738,"marks":2599},"hiss",[2600],{"type":764,"attrs":2601},{"href":2602,"uuid":48,"anchor":48,"custom":2603,"target":767,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2605,"type":738},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":740,"attrs":2607,"content":2608},{"level":742},[2609],{"text":2610,"type":738},"The Takeaway",{"type":734,"content":2612},[2613,2615,2622],{"text":2614,"type":738},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2616,"type":738,"marks":2617},"breathing",[2618],{"type":764,"attrs":2619},{"href":2620,"uuid":48,"anchor":48,"custom":2621,"target":767,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2623,"type":738}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":740,"attrs":2625,"content":2626},{"level":742},[2627],{"text":1542,"type":738},{"type":734,"content":2629},[2630,2631,2636],{"text":1546,"type":738},{"text":1237,"type":738,"marks":2632},[2633],{"type":764,"attrs":2634},{"href":1551,"uuid":48,"anchor":48,"custom":2635,"target":767,"linktype":13},{},{"text":2450,"type":738},{"type":734,"content":2638},[2639],{"text":1559,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2641,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2646,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2647,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2642,"component":118,"meta_info":2643,"meta_title":7,"block_image":2644,"cover_image":2645,"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},[],[],"2022-12-22 00:00",{"_uid":2650,"title":2651,"plugin":43,"description":2652},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2654,"alt":2655,"name":7,"focus":7,"title":2655,"filename":2656,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1583],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2667,"created_at":2668,"published_at":2669,"updated_at":2670,"id":2671,"uuid":2672,"content":2673,"slug":2836,"full_slug":2837,"sort_by_date":48,"position":2838,"tag_list":2839,"is_startpage":9,"parent_id":1354,"meta_data":48,"group_id":2840,"first_published_at":2669,"release_id":48,"lang":60,"path":1585,"alternates":2841,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2674,"faqs":2675,"title":2667,"topic":2692,"author":2519,"content":2707,"category":2817,"schedule":2825,"component":1341,"meta_info":2826,"cover_image":2830,"description":2834,"contributors":2835},"52144e3e-d0cf-4037-a459-fad9641f4053",[2676,2680,2684,2688],{"_uid":2677,"answer":2678,"question":2679,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2681,"answer":2682,"question":2683,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2685,"answer":2686,"question":2687,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2689,"answer":2690,"question":2691,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2693,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2705,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2706,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2694,"component":39,"meta_info":2702,"block_image":2703,"cover_image":2704,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2695,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2700,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2696,"component":118,"meta_info":2697,"meta_title":7,"block_image":2698,"cover_image":2699,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":731,"content":2708},[2709,2713,2718,2723,2736,2740,2745,2749,2754,2765,2770,2783,2788,2801,2805,2814],{"type":734,"content":2710},[2711],{"text":2712,"type":738},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":740,"attrs":2714,"content":2715},{"level":742},[2716],{"text":2717,"type":738},"4 Ways To Tire Out Your Opponent",{"type":740,"attrs":2719,"content":2720},{"level":824},[2721],{"text":2722,"type":738},"A Consistent Body Attack",{"type":734,"content":2724},[2725,2727,2734],{"text":2726,"type":738},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2728,"type":738,"marks":2729},"opponent’s body",[2730],{"type":764,"attrs":2731},{"href":2732,"uuid":48,"anchor":48,"custom":2733,"target":767,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2735,"type":738},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":734,"content":2737},[2738],{"text":2739,"type":738},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":740,"attrs":2741,"content":2742},{"level":824},[2743],{"text":2744,"type":738},"Constant Pressure",{"type":734,"content":2746},[2747],{"text":2748,"type":738},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":740,"attrs":2750,"content":2751},{"level":824},[2752],{"text":2753,"type":738},"Cut Off the Ring ",{"type":734,"content":2755},[2756,2763],{"text":2757,"type":738,"marks":2758},"Cutting off the space",[2759],{"type":764,"attrs":2760},{"href":2761,"uuid":48,"anchor":48,"custom":2762,"target":767,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2764,"type":738}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":740,"attrs":2766,"content":2767},{"level":824},[2768],{"text":2769,"type":738},"Attack the Arms",{"type":734,"content":2771},[2772,2774,2781],{"text":2773,"type":738},"This is a favorite trick of ",{"text":2775,"type":738,"marks":2776},"Canelo Alvarez",[2777],{"type":764,"attrs":2778},{"href":2779,"uuid":48,"anchor":48,"custom":2780,"target":767,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2782,"type":738}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":740,"attrs":2784,"content":2785},{"level":742},[2786],{"text":2787,"type":738},"Sapping Their Strength",{"type":734,"content":2789},[2790,2792,2799],{"text":2791,"type":738},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2793,"type":738,"marks":2794},"Mike Tyson",[2795],{"type":764,"attrs":2796},{"href":2797,"uuid":48,"anchor":48,"custom":2798,"target":767,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2800,"type":738}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":740,"attrs":2802,"content":2803},{"level":742},[2804],{"text":1542,"type":738},{"type":734,"content":2806},[2807,2808,2813],{"text":1546,"type":738},{"text":1237,"type":738,"marks":2809},[2810],{"type":764,"attrs":2811},{"href":1551,"uuid":48,"anchor":48,"custom":2812,"target":767,"linktype":13},{},{"text":2450,"type":738},{"type":734,"content":2815},[2816],{"text":1559,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2818,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2823,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2824,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2819,"component":118,"meta_info":2820,"meta_title":7,"block_image":2821,"cover_image":2822,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":2827,"title":2828,"plugin":43,"description":2829},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2831,"alt":2832,"name":7,"focus":48,"title":2832,"filename":2833,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1583],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1341,"created_at":2843,"published_at":2844,"updated_at":2845,"id":2846,"uuid":2847,"content":2848,"slug":1341,"full_slug":2869,"sort_by_date":48,"position":446,"tag_list":2870,"is_startpage":9,"parent_id":2871,"meta_data":48,"group_id":2872,"first_published_at":2873,"release_id":48,"lang":60,"path":7,"alternates":2874,"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":2849,"component":2850,"meta_info":2851,"custom_content_list":2853},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2852,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2854,2859,2864],{"_uid":2855,"label":2856,"value":2857,"dev_id":2858,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2860,"label":2861,"value":2862,"dev_id":2863,"component":738},"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":2865,"label":2866,"value":2867,"dev_id":2868,"component":738},"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",[],1785892840751]