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I remember the first time I stepped into the ring: It was new. It was exciting. It was what I was meant to do.","faq_schema",{"_uid":671,"answer":672,"question":673,"component":669},"f34ab02e-fd16-40ec-99bc-5ad11a38bb91","Ever since I was four years old, I’ve played sports. Swimming, basketball, running, tennis, gymnastics - you name it, I did it. Having been raised in the Midwest, sports were how I spent my time, but I never considered combat sports. I always liked the quotation, “Float like a butterfly, sting like a bee,” from Muhammad Ali and when I realized fighting could be a lifestyle, it was game over. All that changed after high school when I found myself in a toxic relationship. I was 19 years old and in a deep hole of depression. I couldn’t understand how someone I cared about would want to hurt me. As that relationship began to deteriorate, I decided to take up boxing. It was empowering to hit a bag, and I found a true passion for learning how to protect myself. It wasn’t long after starting training that I decided to compete competitively.","My Midwest Roots",{"_uid":675,"answer":676,"question":677,"component":669},"4f811641-9b6c-4e0a-b285-f0dc8279214b","In 2012, I started boxing training with Melvin Wesley and Bigg Ronn out of Pound 4 Pound in Kansas City. I would train every night and hit the same combo over and over again on the punching bag. I would get beat up in sparring, yet keep going back for more. I was hungry to improve and FAST! About six months into my boxing training, my coaches approached me about competing in the Ringside World’s Tournament. I immediately said yes and ended up taking second place in my weight division. Soon after the tournament, I transitioned to Muay Thai. I wanted to learn how to become a complete weapon and how to push myself to new limits. I trained at HD MMA and Low Kick Camp for the rest of 2012 and won two kickboxing matches. In January 2013, I moved to Australia to study abroad, and this is where my fight journey truly transitioned.","Jumping Into The Ring",{"_uid":679,"answer":680,"question":681,"component":669},"c38ffda6-431c-4ffe-9ae7-92614eff0151","The “land down under” became one of the highlights of my fighting career. I immediately joined Bulldog Gym in Castle Hill, under Stu and Steve McKinnon. They became my family and took me under their wing. I was training 5-6 times a week, and within the first three months I was ready to take my first Muay Thai fight. I won by unanimous decision. From there I went on to fight in six more matches, winning three New South Wales title belts in the 52 kg division. One of these wins was by KO via spinning backfist.","Round 2",{"_uid":683,"answer":684,"question":685,"component":669},"4ddf22f8-97db-4c63-bf07-477220c63a55","My coach then came to me and asked if I would like to teach some of the general Muay Thai and kids classes at the gym. I said yes and fell in love with teaching. I took a class of six people and grew it to over 50. I also taught a couple of self defense classes with my coach and taught an all ladies seminar where we raised money for the A21, an anti-human trafficking organization. It was after this seminar that I realized the passion I had for what I was doing, and how the pain from years past had allowed me to reach my purpose: To help people, especially women, discover their true strength and potential. After living in Australia for four years and having the opportunity to fight in seven different matches, I said goodbye and moved to Los Angeles. Los Angeles brought more adventures and opportunities than I ever thought possible. One day I decided to try out a boxing class at Title Boxing Club in Orange County. The company was familiar to me as it had originated in my hometown, Kansas City. Before I left the gym, I was offered a job. I ended up working for Title on the side and began to feel more settled in Los Angeles. I was teaching again and fighting! Soon after, I began seeking out other fight gyms in the area. That is when I found Classic Fight Team, which became my new home, and through them, I found Raw Talent Boxing. My fighting world had finally started to expand once again.","Finding My Passion",{"_uid":687,"answer":688,"question":689,"component":669},"62dad86d-d791-4500-8845-c716a509ef45","Fast forward to the present day. At the start of 2021, I had a friend tell me about a company that was looking for a new trainer. It would be full-time and involve teaching boxing and kickboxing online. The past nine years of my life had been in production, working as a coordinator and associate producer, writing scripts, working with talent, running around on sets, and working 12-hour days. Fitness was just a side hustle and a passion of mine, but this new job was going to allow me to combine two of my greatest career experiences, production and boxing/kickboxing. So I applied. After a very exhilarating, detailed audition and onboarding process, I landed the job. I found FightCamp and you! So here I am. This is the biggest adventure of my life thus far, and I am so excited to be on it!","My Next Chapter",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":691,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":703,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":692,"component":39,"meta_info":700,"block_image":701,"cover_image":702,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":693,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":698,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":699,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":694,"component":118,"meta_info":695,"meta_title":7,"block_image":696,"cover_image":697,"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},[],[],{"name":706,"created_at":707,"published_at":708,"updated_at":709,"id":710,"uuid":711,"content":712,"slug":723,"full_slug":724,"sort_by_date":48,"position":725,"tag_list":726,"is_startpage":9,"parent_id":727,"meta_data":48,"group_id":728,"first_published_at":729,"release_id":48,"lang":60,"path":7,"alternates":730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jess Evans","2021-10-07T12:38:32.646Z","2022-02-08T23:23:47.892Z","2022-02-08T23:23:47.912Z",76423434,"57a9ac38-7c24-4b0d-9d64-bebda057a76b",{"bio":713,"_uid":714,"name":706,"photo":715,"component":719,"social_link_tiktok":720,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":721,"social_link_linkedin":7,"social_link_instagram":722,"social_link_pinterest":7},"Jess Evans started boxing and training in Muay Thai in 2012. In 2013, she moved to Australia, and joined Bulldog Gym. Jess won 3 state belts in her 52kg weight division. She’s had nine amateur Muay Thai fights (7-2), 3 amateur boxing fights (2-1), and became a FightCamp Trainer in 2021. She is also USA Boxing Coach certified.","803433bf-118a-43a3-9508-76b4f460ef07",{"id":716,"alt":706,"name":717,"focus":48,"title":706,"filename":718,"copyright":7,"fieldtype":50},3804733,"FightCamp Trainer Jess Evans","https://a.storyblok.com/f/115220/350x350/3982bdfaf8/jess_evans.png","author","https://www.tiktok.com/@jessevansfit","https://www.facebook.com/jessevansfit","https://www.instagram.com/jessevansfit","jess-evans","authors/jess-evans",-180,[],65634443,"827997bd-9f42-4dc9-ae7f-f889a4796fa0","2021-10-20T17:21:30.804Z",[],{"type":732,"content":733},"doc",[734,739,745,749,769,775,787,790,795,804,818,827,832,841,862,866,871,880,902,910,917],{"type":735,"content":736},"paragraph",[737],{"text":668,"type":738},"text",{"type":740,"attrs":741,"content":743},"heading",{"level":742},2,[744],{"text":673,"type":738},{"type":735,"content":746},[747],{"text":748,"type":738},"Ever since I was four years old, I’ve played sports. Swimming, basketball, running, tennis, gymnastics - you name it, I did it. Having been raised in the Midwest, sports were how I spent my time, but I never considered combat sports. I always liked the quotation, “Float like a butterfly, sting like a bee,” from Muhammad Ali and when I realized fighting could be a lifestyle, it was game over.",{"type":735,"content":750},[751,753,759,767],{"text":752,"type":738},"All that changed after high school when I found myself in a toxic relationship. I was 19 years old and in a deep hole of depression. I couldn’t understand how someone I cared about would want to hurt me. As that relationship began to deteriorate, I decided to take up boxing. It was empowering to hit a bag, and I found a true passion for learning ",{"text":754,"type":738,"marks":755}," ",[756],{"type":757,"attrs":758},"styled",{"class":7},{"text":760,"type":738,"marks":761},"how to protect myself",[762],{"type":763,"attrs":764},"link",{"href":765,"uuid":48,"anchor":48,"target":766,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-prepare-for-a-dangerous-situation-fighters-advice","_blank",{"text":768,"type":738},". It wasn’t long after starting training that I decided to compete competitively.",{"type":740,"attrs":770,"content":771},{"level":742},[772,773],{"text":677,"type":738},{"type":774},"hard_break",{"type":776,"attrs":777},"blok",{"id":778,"body":779},"3b9d947b-f4a5-400e-91e0-ea3193da9875",[780],{"_uid":781,"image":782,"component":786},"i-9e1a4efe-de90-4ce9-a5be-2dacf9d8372b",{"id":783,"alt":784,"name":7,"focus":48,"title":784,"filename":785,"copyright":7,"fieldtype":50},3440886,"Jess Evans Winner In a Match","https://a.storyblok.com/f/115220/700x1100/8f1eb40500/jess-evans-jumping_into_the_ring.jpg","content_image",{"type":735,"content":788},[789],{"text":676,"type":738},{"type":740,"attrs":791,"content":792},{"level":742},[793,794],{"text":681,"type":738},{"type":774},{"type":776,"attrs":796},{"id":778,"body":797},[798],{"_uid":799,"image":800,"component":786},"i-02c30fb8-716c-456e-a8c4-9c86dac49be4",{"id":801,"alt":802,"name":7,"focus":48,"title":802,"filename":803,"copyright":7,"fieldtype":50},3440888,"Jess Evans In a Muay Thai Fight","https://a.storyblok.com/f/115220/1380x700/9a1e1a3258/jess-evans_round_2.jpg",{"type":735,"content":805},[806,810,814],{"text":680,"type":738,"marks":807},[808],{"type":757,"attrs":809},{"class":7},{"type":774,"marks":811},[812],{"type":757,"attrs":813},{"class":7},{"type":774,"marks":815},[816],{"type":757,"attrs":817},{"class":7},{"type":776,"attrs":819},{"id":778,"body":820},[821],{"_uid":822,"image":823,"component":786},"i-1495aa0b-da26-407e-98b8-41f4f915ff55",{"id":824,"alt":825,"name":7,"focus":48,"title":825,"filename":826,"copyright":7,"fieldtype":50},3440891,"Jess Evans Muay Thai Fight Winner","https://a.storyblok.com/f/115220/700x1100/9214b9eb33/jess-evans_ko.jpg",{"type":740,"attrs":828,"content":829},{"level":742},[830,831],{"text":685,"type":738},{"type":774},{"type":776,"attrs":833},{"id":778,"body":834},[835],{"_uid":836,"image":837,"component":786},"i-546cda90-60c9-4f60-808e-2fb7dc2c6004",{"id":838,"alt":839,"name":7,"focus":48,"title":839,"filename":840,"copyright":7,"fieldtype":50},3440894,"Jess Evans Teaching Muay Thai To Kids","https://a.storyblok.com/f/115220/1380x700/0834ac35ae/jess-evans_finding_her_passion.jpg",{"type":735,"content":842},[843,845,849,855,860],{"text":844,"type":738},"My coach then came to me and asked if I would like to teach some of the general Muay Thai and kids classes at the gym. I said yes and fell in love with teaching. I took a class of six people and grew it to over 50. I also taught a couple of ",{"text":754,"type":738,"marks":846},[847],{"type":757,"attrs":848},{"class":7},{"text":850,"type":738,"marks":851},"self defense classes",[852],{"type":763,"attrs":853},{"href":854,"uuid":48,"anchor":48,"target":766,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/self-defense-5-effective-moves-for-beginners",{"text":856,"type":738,"marks":857},"  ",[858],{"type":757,"attrs":859},{"class":7},{"text":861,"type":738},"with my coach and taught an all ladies seminar where we raised money for the A21, an anti-human trafficking organization. It was after this seminar that I realized the passion I had for what I was doing, and how the pain from years past had allowed me to reach my purpose: To help people, especially women, discover their true strength and potential. After living in Australia for four years and having the opportunity to fight in seven different matches, I said goodbye and moved to Los Angeles.",{"type":735,"content":863},[864],{"text":865,"type":738},"Los Angeles brought more adventures and opportunities than I ever thought possible. One day I decided to try out a boxing class at Title Boxing Club in Orange County. The company was familiar to me as it had originated in my hometown, Kansas City. Before I left the gym, I was offered a job. I ended up working for Title on the side and began to feel more settled in Los Angeles. I was teaching again and fighting! Soon after, I began seeking out other fight gyms in the area. That is when I found Classic Fight Team, which became my new home, and through them, I found Raw Talent Boxing. My fighting world had finally started to expand once again.",{"type":740,"attrs":867,"content":868},{"level":742},[869,870],{"text":689,"type":738},{"type":774},{"type":776,"attrs":872},{"id":778,"body":873},[874],{"_uid":875,"image":876,"component":786},"i-be446d33-ff56-4ae0-9ab9-f6685ef8ac1c",{"id":877,"alt":878,"name":7,"focus":48,"title":878,"filename":879,"copyright":7,"fieldtype":50},3440896,"Jess Evans as an Associate Producer","https://a.storyblok.com/f/115220/1380x700/3b47e40d22/jess_evans_her_next_chapter.jpg",{"type":735,"content":881},[882,887,893,898],{"text":883,"type":738,"marks":884},"Fast forward to the present day. At the start of 2021, I had a friend tell me about a company that was looking for a new trainer. It would be full-time and involve teaching boxing and kickboxing online. The past nine years of my life had been in production, working as a coordinator and associate producer, writing scripts, working with talent, running around on sets, and working 12-hour days. Fitness was just a side hustle and a passion of mine, but this new job was going to allow me to combine two of my greatest career experiences, production and boxing/kickboxing. So I applied. After a very exhilarating, detailed audition and onboarding process, I landed the job. I found ",[885],{"type":757,"attrs":886},{"class":7},{"text":888,"type":738,"marks":889},"FightCamp",[890],{"type":763,"attrs":891},{"href":892,"uuid":48,"anchor":48,"target":766,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":894,"type":738,"marks":895}," and you! So here I am. This is the biggest adventure of my life thus far, and I am so excited to be on it!",[896],{"type":757,"attrs":897},{"class":7},{"type":774,"marks":899},[900],{"type":757,"attrs":901},{"class":7},{"type":776,"attrs":903},{"id":778,"body":904},[905],{"_uid":906,"image":907,"component":786},"i-91adcd1f-297e-45c8-b76b-50e7e2352143",{"id":908,"alt":717,"name":7,"focus":48,"title":717,"filename":909,"copyright":7,"fieldtype":50},3440899,"https://a.storyblok.com/f/115220/700x1100/049b4a9d8f/fightcamp_trainer_jess_evans.jpg",{"type":740,"attrs":911,"content":913},{"level":912},3,[914,915],{"type":774},{"text":916,"type":738},"Related Articles",{"type":735,"content":918},[919,924,925,930,931,937,938,944,945],{"text":920,"type":738,"marks":921},"How To Prepare For a Dangerous Situation | Fighter's Advice",[922],{"type":763,"attrs":923},{"href":765,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":774},{"text":926,"type":738,"marks":927},"Self-Defense: 5 Effective Moves For Beginners",[928],{"type":763,"attrs":929},{"href":854,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":774},{"text":932,"type":738,"marks":933},"Boxing vs. Kickboxing vs. Mixed Martial Arts (MMA)",[934],{"type":763,"attrs":935},{"href":936,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/boxing-vs-kickboxing-vs-mixed-martial-arts-mma",{"type":774},{"text":939,"type":738,"marks":940},"6 BEST Boxing Resources For Women",[941],{"type":763,"attrs":942},{"href":943,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":774},{"text":946,"type":738,"marks":947},"5 Most Common Myths About Boxing For Women | The Truth",[948],{"type":763,"attrs":949},{"href":950,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/5-most-common-myths-about-boxing-the-truth",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":952,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":957,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":958,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":953,"component":118,"meta_info":954,"meta_title":7,"block_image":955,"cover_image":956,"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},[],[],"2021-11-15 00:00","article",{"_uid":962,"title":657,"plugin":43,"description":963},"797504a5-35c5-4319-b260-063f58511e96","Meet one of the new FightCamp Trainers, Jess Evans. She’s a force to be reckoned with in the ring, and is ready to take you on your at-home boxing journey!",{"id":965,"alt":657,"name":7,"focus":48,"title":657,"filename":966,"copyright":7,"fieldtype":50},3440879,"https://a.storyblok.com/f/115220/2400x990/03a6640f36/fightcamp-trainer-spotlight-jess-evans.jpg",[],"fightcamp-trainer-spotlight-jess-evans","blogs/fightcamp-trainer-spotlight-jess-evans",-2630,[],60887917,"ccf6ff8a-06b1-4be6-8786-787c8ebf3bee","2021-11-15T12:28:00.000Z",[],["Reactive",977],[978,1368,1548,1893,2064,2488],{"name":979,"created_at":980,"published_at":981,"updated_at":982,"id":983,"uuid":984,"content":985,"slug":1359,"full_slug":1360,"sort_by_date":48,"position":1361,"tag_list":1362,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":1364,"first_published_at":1365,"release_id":48,"lang":60,"path":1366,"alternates":1367,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":986,"faqs":987,"title":979,"topic":1016,"author":1031,"content":1032,"category":1340,"schedule":1348,"component":960,"meta_info":1349,"cover_image":1353,"description":1357,"contributors":1358},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[988,992,996,1000,1004,1008,1012],{"_uid":989,"answer":990,"question":991,"component":669},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":993,"answer":994,"question":995,"component":669},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":997,"answer":998,"question":999,"component":669},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1001,"answer":1002,"question":1003,"component":669},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1005,"answer":1006,"question":1007,"component":669},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1009,"answer":1010,"question":1011,"component":669},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1013,"answer":1014,"question":1015,"component":669},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1017,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1029,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1030,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1018,"component":39,"meta_info":1026,"block_image":1027,"cover_image":1028,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1019,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1024,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1025,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1020,"component":118,"meta_info":1021,"meta_title":7,"block_image":1022,"cover_image":1023,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":732,"content":1033},[1034,1039,1043,1047,1051,1073,1077,1081,1085,1090,1094,1138,1143,1147,1161,1165,1188,1193,1197,1266,1271,1275,1295,1300,1314,1318,1323,1336],{"type":740,"attrs":1035,"content":1036},{"level":742},[1037],{"text":1038,"type":738},"Boxing Terminology",{"type":735,"content":1040},[1041],{"text":1042,"type":738},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":740,"attrs":1044,"content":1045},{"level":742},[1046],{"text":991,"type":738},{"type":735,"content":1048},[1049],{"text":1050,"type":738},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":1052,"content":1053},"bullet_list",[1054,1061],{"type":1055,"content":1056},"list_item",[1057],{"type":735,"content":1058},[1059],{"text":1060,"type":738},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":1055,"content":1062},[1063],{"type":735,"content":1064},[1065,1067,1071],{"text":1066,"type":738},"Southpaw Stance",{"text":754,"type":738,"marks":1068},[1069],{"type":1070},"bold",{"text":1072,"type":738},"– Standing with your right foot farther out in front than your left foot",{"type":740,"attrs":1074,"content":1075},{"level":742},[1076],{"text":995,"type":738},{"type":735,"content":1078},[1079],{"text":1080,"type":738},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":735,"content":1082},[1083],{"text":1084,"type":738},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":740,"attrs":1086,"content":1087},{"level":912},[1088],{"text":1089,"type":738},"Boxing Punches",{"type":735,"content":1091},[1092],{"text":1093,"type":738},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":1052,"content":1095},[1096,1102,1108,1114,1120,1126,1132],{"type":1055,"content":1097},[1098],{"type":735,"content":1099},[1100],{"text":1101,"type":738},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":1055,"content":1103},[1104],{"type":735,"content":1105},[1106],{"text":1107,"type":738},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":1055,"content":1109},[1110],{"type":735,"content":1111},[1112],{"text":1113,"type":738},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":1055,"content":1115},[1116],{"type":735,"content":1117},[1118],{"text":1119,"type":738},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":1055,"content":1121},[1122],{"type":735,"content":1123},[1124],{"text":1125,"type":738},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":1055,"content":1127},[1128],{"type":735,"content":1129},[1130],{"text":1131,"type":738},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":1055,"content":1133},[1134],{"type":735,"content":1135},[1136],{"text":1137,"type":738},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":740,"attrs":1139,"content":1140},{"level":912},[1141],{"text":1142,"type":738},"Boxing Movements",{"type":735,"content":1144},[1145],{"text":1146,"type":738},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":1052,"content":1148},[1149,1155],{"type":1055,"content":1150},[1151],{"type":735,"content":1152},[1153],{"text":1154,"type":738},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":1055,"content":1156},[1157],{"type":735,"content":1158},[1159],{"text":1160,"type":738},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":735,"content":1162},[1163],{"text":1164,"type":738},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":1052,"content":1166},[1167,1182],{"type":1055,"content":1168},[1169],{"type":735,"content":1170},[1171,1180],{"text":1172,"type":738,"marks":1173},"Shoulder Roll",[1174,1178],{"type":763,"attrs":1175},{"href":1176,"uuid":48,"anchor":48,"custom":1177,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1179},"underline",{"text":1181,"type":738}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":1055,"content":1183},[1184],{"type":735,"content":1185},[1186],{"text":1187,"type":738},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":740,"attrs":1189,"content":1190},{"level":912},[1191],{"text":1192,"type":738},"Boxing Training",{"type":735,"content":1194},[1195],{"text":1196,"type":738},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1198,"attrs":1199,"content":1202},"ordered_list",{"order":1200},{"order":1201},1,[1203,1209,1215,1229,1243],{"type":1055,"content":1204},[1205],{"type":735,"content":1206},[1207],{"text":1208,"type":738},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":1055,"content":1210},[1211],{"type":735,"content":1212},[1213],{"text":1214,"type":738},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":1055,"content":1216},[1217],{"type":735,"content":1218},[1219,1227],{"text":1220,"type":738,"marks":1221},"Mittwork",[1222,1226],{"type":763,"attrs":1223},{"href":1224,"uuid":48,"anchor":48,"custom":1225,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1179},{"text":1228,"type":738}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":1055,"content":1230},[1231],{"type":735,"content":1232},[1233,1241],{"text":1234,"type":738,"marks":1235},"Sparring",[1236,1240],{"type":763,"attrs":1237},{"href":1238,"uuid":48,"anchor":48,"custom":1239,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1179},{"text":1242,"type":738}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":1055,"content":1244},[1245],{"type":735,"content":1246},[1247,1255,1257,1264],{"text":1248,"type":738,"marks":1249},"Roadwork",[1250,1254],{"type":763,"attrs":1251},{"href":1252,"uuid":48,"anchor":48,"custom":1253,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1179},{"text":1256,"type":738}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1258,"type":738,"marks":1259},"roadwork drills",[1260,1263],{"type":763,"attrs":1261},{"href":1252,"uuid":48,"anchor":48,"custom":1262,"target":766,"linktype":13},{},{"type":1179},{"text":1265,"type":738}," to add to your boxer training.",{"type":740,"attrs":1267,"content":1268},{"level":912},[1269],{"text":1270,"type":738},"Heavy Bag Training",{"type":735,"content":1272},[1273],{"text":1274,"type":738},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":1052,"content":1276},[1277,1283,1289],{"type":1055,"content":1278},[1279],{"type":735,"content":1280},[1281],{"text":1282,"type":738},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":1055,"content":1284},[1285],{"type":735,"content":1286},[1287],{"text":1288,"type":738},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":1055,"content":1290},[1291],{"type":735,"content":1292},[1293],{"text":1294,"type":738},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":740,"attrs":1296,"content":1297},{"level":912},[1298],{"text":1299,"type":738},"Recovery",{"type":735,"content":1301},[1302,1304,1312],{"text":1303,"type":738},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1305,"type":738,"marks":1306},"interview with FightCamp Trainer Coach PJ",[1307,1311],{"type":763,"attrs":1308},{"href":1309,"uuid":48,"anchor":48,"custom":1310,"target":766,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1179},{"text":1313,"type":738},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":735,"content":1315},[1316],{"text":1317,"type":738},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":740,"attrs":1319,"content":1320},{"level":742},[1321],{"text":1322,"type":738},"Talk and Train Like a Fighter",{"type":735,"content":1324},[1325,1327,1334],{"text":1326,"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":888,"type":738,"marks":1328},[1329,1333],{"type":763,"attrs":1330},{"href":1331,"uuid":48,"anchor":48,"custom":1332,"target":766,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1179},{"text":1335,"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":735,"content":1337},[1338],{"text":1339,"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":1341,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1346,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1347,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1342,"component":118,"meta_info":1343,"meta_title":7,"block_image":1344,"cover_image":1345,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1350,"title":1351,"plugin":43,"description":1352},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1354,"alt":1355,"name":7,"focus":7,"title":1355,"filename":1356,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1363],"featured","7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z","training/{{story.slug}}",[],{"name":1369,"created_at":1370,"published_at":1371,"updated_at":1372,"id":1373,"uuid":1374,"content":1375,"slug":1542,"full_slug":1543,"sort_by_date":48,"position":1544,"tag_list":1545,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":1546,"first_published_at":1371,"release_id":48,"lang":60,"path":1366,"alternates":1547,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":1376,"faqs":1377,"title":1369,"topic":1386,"author":1401,"content":1402,"category":1523,"schedule":1531,"component":960,"meta_info":1532,"cover_image":1536,"description":1540,"contributors":1541},"c6387572-343f-40bf-8172-852035367c90",[1378,1382],{"_uid":1379,"answer":1380,"question":1381,"component":669},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":1383,"answer":1384,"question":1385,"component":669},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1387,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1399,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1400,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"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":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":732,"content":1403},[1404,1409,1412,1417,1422,1426,1431,1435,1440,1453,1458,1471,1476,1480,1485,1496,1501,1505,1510,1519],{"type":740,"attrs":1405,"content":1406},{"level":742},[1407],{"text":1408,"type":738},"Boxing Gym Culture",{"type":735,"content":1410},[1411],{"text":1384,"type":738},{"type":740,"attrs":1413,"content":1414},{"level":742},[1415],{"text":1416,"type":738},"What Are the Basic Boxing Gym Rules? ",{"type":740,"attrs":1418,"content":1419},{"level":912},[1420],{"text":1421,"type":738},"Yes Coach, No Coach",{"type":735,"content":1423},[1424],{"text":1425,"type":738},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":740,"attrs":1427,"content":1428},{"level":912},[1429],{"text":1430,"type":738},"Sharing is Caring",{"type":735,"content":1432},[1433],{"text":1434,"type":738},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":740,"attrs":1436,"content":1437},{"level":912},[1438],{"text":1439,"type":738},"Keep it Clean",{"type":735,"content":1441},[1442,1444,1451],{"text":1443,"type":738},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":1445,"type":738,"marks":1446},"clean it off.",[1447],{"type":763,"attrs":1448},{"href":1449,"uuid":48,"anchor":48,"custom":1450,"target":766,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":1452,"type":738}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":740,"attrs":1454,"content":1455},{"level":912},[1456],{"text":1457,"type":738},"No Killers in Sparring",{"type":735,"content":1459},[1460,1462,1469],{"text":1461,"type":738},"In most boxing gym workouts you will find yourself ",{"text":1463,"type":738,"marks":1464},"sparring",[1465],{"type":763,"attrs":1466},{"href":1467,"uuid":48,"anchor":48,"custom":1468,"target":766,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1470,"type":738},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":740,"attrs":1472,"content":1473},{"level":912},[1474],{"text":1475,"type":738},"Don’t Dump Your Weights",{"type":735,"content":1477},[1478],{"text":1479,"type":738},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":740,"attrs":1481,"content":1482},{"level":912},[1483],{"text":1484,"type":738},"Leave the Weightcut Fighter Alone",{"type":735,"content":1486},[1487,1489,1494],{"text":1488,"type":738},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":1490,"type":738,"marks":1491},"leave them alone.",[1492],{"type":1493},"italic",{"text":1495,"type":738}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":740,"attrs":1497,"content":1498},{"level":912},[1499],{"text":1500,"type":738},"The Golden Rule",{"type":735,"content":1502},[1503],{"text":1504,"type":738},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":740,"attrs":1506,"content":1507},{"level":742},[1508],{"text":1509,"type":738},"Train Like a Fighter",{"type":735,"content":1511},[1512,1513,1518],{"text":1326,"type":738},{"text":888,"type":738,"marks":1514},[1515],{"type":763,"attrs":1516},{"href":1331,"uuid":48,"anchor":48,"custom":1517,"target":766,"linktype":13},{},{"text":1335,"type":738},{"type":735,"content":1520},[1521],{"text":1522,"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":1524,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1529,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1530,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1525,"component":118,"meta_info":1526,"meta_title":7,"block_image":1527,"cover_image":1528,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":1533,"title":1534,"plugin":43,"description":1535},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":1537,"alt":1538,"name":7,"focus":7,"title":1538,"filename":1539,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1363],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1549,"created_at":1550,"published_at":1551,"updated_at":1552,"id":1553,"uuid":1554,"content":1555,"slug":1886,"full_slug":1887,"sort_by_date":48,"position":1888,"tag_list":1889,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":1890,"first_published_at":1891,"release_id":48,"lang":60,"path":1366,"alternates":1892,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1556,"faqs":1557,"title":1549,"topic":1570,"author":1585,"content":1586,"category":1867,"schedule":1875,"component":960,"meta_info":1876,"cover_image":1880,"description":1884,"contributors":1885},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1558,1562,1566],{"_uid":1559,"answer":1560,"question":1561,"component":669},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1563,"answer":1564,"question":1565,"component":669},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1567,"answer":1568,"question":1569,"component":669},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1571,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1583,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1584,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1572,"component":39,"meta_info":1580,"block_image":1581,"cover_image":1582,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1573,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1578,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1574,"component":118,"meta_info":1575,"meta_title":7,"block_image":1576,"cover_image":1577,"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":732,"content":1587},[1588,1602,1606,1618,1623,1628,1656,1661,1688,1693,1715,1720,1742,1747,1769,1774,1801,1806,1822,1826,1850,1854,1864],{"type":735,"content":1589},[1590,1592,1600],{"text":1591,"type":738},"Post-workout ",{"text":1593,"type":738,"marks":1594},"stretches",[1595,1599],{"type":763,"attrs":1596},{"href":1597,"uuid":48,"anchor":48,"custom":1598,"target":766,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1179},{"text":1601,"type":738}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":740,"attrs":1603,"content":1604},{"level":742},[1605],{"text":1561,"type":738},{"type":735,"content":1607},[1608,1616],{"text":1609,"type":738,"marks":1610},"Research",[1611,1615],{"type":763,"attrs":1612},{"href":1613,"uuid":48,"anchor":48,"custom":1614,"target":766,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1179},{"text":1617,"type":738}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":740,"attrs":1619,"content":1620},{"level":742},[1621],{"text":1622,"type":738},"7 Stretches to Help You Recover Post-Workout",{"type":740,"attrs":1624,"content":1625},{"level":912},[1626],{"text":1627,"type":738},"Shoulder Flossing",{"type":1198,"attrs":1629,"content":1631},{"order":1630},{"order":1201},[1632,1638,1644,1650],{"type":1055,"content":1633},[1634],{"type":735,"content":1635},[1636],{"text":1637,"type":738},"Start in a standing position.",{"type":1055,"content":1639},[1640],{"type":735,"content":1641},[1642],{"text":1643,"type":738},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1055,"content":1645},[1646],{"type":735,"content":1647},[1648],{"text":1649,"type":738},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":1055,"content":1651},[1652],{"type":735,"content":1653},[1654],{"text":1655,"type":738},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":740,"attrs":1657,"content":1658},{"level":912},[1659],{"text":1660,"type":738},"World's Greatest Stretch ",{"type":1198,"attrs":1662,"content":1663},{"order":1201},[1664,1670,1676,1682],{"type":1055,"content":1665},[1666],{"type":735,"content":1667},[1668],{"text":1669,"type":738},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1055,"content":1671},[1672],{"type":735,"content":1673},[1674],{"text":1675,"type":738},"Next to the left hand, raise the left hand to the sky. ",{"type":1055,"content":1677},[1678],{"type":735,"content":1679},[1680],{"text":1681,"type":738},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1055,"content":1683},[1684],{"type":735,"content":1685},[1686],{"text":1687,"type":738},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":740,"attrs":1689,"content":1690},{"level":912},[1691],{"text":1692,"type":738},"Kneeling Quad/Hip Flexor Stretch",{"type":1198,"attrs":1694,"content":1696},{"order":1695},{"order":1201},[1697,1703,1709],{"type":1055,"content":1698},[1699],{"type":735,"content":1700},[1701],{"text":1702,"type":738},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1055,"content":1704},[1705],{"type":735,"content":1706},[1707],{"text":1708,"type":738},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1055,"content":1710},[1711],{"type":735,"content":1712},[1713],{"text":1714,"type":738},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":740,"attrs":1716,"content":1717},{"level":912},[1718],{"text":1719,"type":738},"Cat/Cow",{"type":1198,"attrs":1721,"content":1723},{"order":1722},{"order":1201},[1724,1730,1736],{"type":1055,"content":1725},[1726],{"type":735,"content":1727},[1728],{"text":1729,"type":738},"Start on all fours, neutral spine. ",{"type":1055,"content":1731},[1732],{"type":735,"content":1733},[1734],{"text":1735,"type":738},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1055,"content":1737},[1738],{"type":735,"content":1739},[1740],{"text":1741,"type":738},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":740,"attrs":1743,"content":1744},{"level":912},[1745],{"text":1746,"type":738},"Thread the Needle",{"type":1198,"attrs":1748,"content":1750},{"order":1749},{"order":1201},[1751,1757,1763],{"type":1055,"content":1752},[1753],{"type":735,"content":1754},[1755],{"text":1756,"type":738},"Start on all fours. ",{"type":1055,"content":1758},[1759],{"type":735,"content":1760},[1761],{"text":1762,"type":738},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1055,"content":1764},[1765],{"type":735,"content":1766},[1767],{"text":1768,"type":738},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":740,"attrs":1770,"content":1771},{"level":912},[1772],{"text":1773,"type":738},"Thread the Needle With a Twist ",{"type":1198,"attrs":1775,"content":1777},{"order":1776},{"order":1201},[1778,1783,1789,1795],{"type":1055,"content":1779},[1780],{"type":735,"content":1781},[1782],{"text":1756,"type":738},{"type":1055,"content":1784},[1785],{"type":735,"content":1786},[1787],{"text":1788,"type":738},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":1055,"content":1790},[1791],{"type":735,"content":1792},[1793],{"text":1794,"type":738},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1055,"content":1796},[1797],{"type":735,"content":1798},[1799],{"text":1800,"type":738},"Return to the starting position.",{"type":740,"attrs":1802,"content":1803},{"level":912},[1804],{"text":1805,"type":738},"Scorpion Stretch (Prone) ",{"type":1198,"attrs":1807,"content":1809},{"order":1808},{"order":1201},[1810,1816],{"type":1055,"content":1811},[1812],{"type":735,"content":1813},[1814],{"text":1815,"type":738},"Begin lying down, arms out in T. ",{"type":1055,"content":1817},[1818],{"type":735,"content":1819},[1820],{"text":1821,"type":738},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":740,"attrs":1823,"content":1824},{"level":742},[1825],{"text":1569,"type":738},{"type":735,"content":1827},[1828,1830,1838,1840,1848],{"text":1829,"type":738},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1831,"type":738,"marks":1832},"range of motion improvements",[1833,1837],{"type":763,"attrs":1834},{"href":1835,"uuid":48,"anchor":48,"custom":1836,"target":766,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1179},{"text":1839,"type":738},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1841,"type":738,"marks":1842},"Studies",[1843,1847],{"type":763,"attrs":1844},{"href":1845,"uuid":48,"anchor":48,"custom":1846,"target":766,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1179},{"text":1849,"type":738}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":740,"attrs":1851,"content":1852},{"level":742},[1853],{"text":1509,"type":738},{"type":735,"content":1855},[1856,1857,1863],{"text":1326,"type":738},{"text":888,"type":738,"marks":1858},[1859,1862],{"type":763,"attrs":1860},{"href":1331,"uuid":48,"anchor":48,"custom":1861,"target":766,"linktype":13},{},{"type":1179},{"text":1335,"type":738},{"type":735,"content":1865},[1866],{"text":1522,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1868,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1873,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1874,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1869,"component":118,"meta_info":1870,"meta_title":7,"block_image":1871,"cover_image":1872,"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},[],[],"2023-01-26 00:00",{"_uid":1877,"title":1878,"plugin":43,"description":1879},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1881,"alt":1882,"name":7,"focus":7,"title":1882,"filename":1883,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1363],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1894,"created_at":1895,"published_at":1896,"updated_at":1897,"id":1898,"uuid":1899,"content":1900,"slug":2058,"full_slug":2059,"sort_by_date":48,"position":2060,"tag_list":2061,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":2062,"first_published_at":1896,"release_id":48,"lang":60,"path":1366,"alternates":2063,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1901,"faqs":1902,"title":1894,"topic":1919,"author":1401,"content":1934,"category":2039,"schedule":2047,"component":960,"meta_info":2048,"cover_image":2052,"description":2056,"contributors":2057},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1903,1907,1911,1915],{"_uid":1904,"answer":1905,"question":1906,"component":669},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1908,"answer":1909,"question":1910,"component":669},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1912,"answer":1913,"question":1914,"component":669},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1916,"answer":1917,"question":1918,"component":669},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1920,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1932,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1933,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1921,"component":39,"meta_info":1929,"block_image":1930,"cover_image":1931,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1922,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1927,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1928,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1923,"component":118,"meta_info":1924,"meta_title":7,"block_image":1925,"cover_image":1926,"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":732,"content":1935},[1936,1940,1945,1964,1969,1973,1978,1981,1985,1996,2001,2014,2019,2023,2027,2036],{"type":735,"content":1937},[1938],{"text":1939,"type":738},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":740,"attrs":1941,"content":1942},{"level":742},[1943],{"text":1944,"type":738},"Practice, Practice, Practice",{"type":735,"content":1946},[1947,1949,1953,1955,1962],{"text":1948,"type":738},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1950,"type":738,"marks":1951},"always",[1952],{"type":1493},{"text":1954,"type":738}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1956,"type":738,"marks":1957},"mirror",[1958],{"type":763,"attrs":1959},{"href":1960,"uuid":48,"anchor":48,"custom":1961,"target":766,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1963,"type":738}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":740,"attrs":1965,"content":1966},{"level":912},[1967],{"text":1968,"type":738},"Shoulder Touch Drill",{"type":735,"content":1970},[1971],{"text":1972,"type":738},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":740,"attrs":1974,"content":1975},{"level":912},[1976],{"text":1977,"type":738},"Cobra Bag",{"type":735,"content":1979},[1980],{"text":1909,"type":738},{"type":740,"attrs":1982,"content":1983},{"level":912},[1984],{"text":1234,"type":738},{"type":735,"content":1986},[1987,1989,1994],{"text":1988,"type":738},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1234,"type":738,"marks":1990},[1991],{"type":763,"attrs":1992},{"href":1467,"uuid":48,"anchor":48,"custom":1993,"target":766,"linktype":13},{},{"text":1995,"type":738}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":740,"attrs":1997,"content":1998},{"level":912},[1999],{"text":2000,"type":738},"“Free flow” mitt work",{"type":735,"content":2002},[2003,2005,2012],{"text":2004,"type":738},"Free flow ",{"text":2006,"type":738,"marks":2007},"mitt work",[2008],{"type":763,"attrs":2009},{"href":2010,"uuid":48,"anchor":48,"custom":2011,"target":766,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2013,"type":738}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":740,"attrs":2015,"content":2016},{"level":912},[2017],{"text":2018,"type":738},"Think Fast",{"type":735,"content":2020},[2021],{"text":2022,"type":738},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":740,"attrs":2024,"content":2025},{"level":742},[2026],{"text":1509,"type":738},{"type":735,"content":2028},[2029,2030,2035],{"text":1326,"type":738},{"text":888,"type":738,"marks":2031},[2032],{"type":763,"attrs":2033},{"href":1331,"uuid":48,"anchor":48,"custom":2034,"target":766,"linktype":13},{},{"text":1335,"type":738},{"type":735,"content":2037},[2038],{"text":1339,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2040,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2045,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2046,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2041,"component":118,"meta_info":2042,"meta_title":7,"block_image":2043,"cover_image":2044,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2049,"title":2050,"plugin":43,"description":2051},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2053,"alt":2054,"name":7,"focus":7,"title":2054,"filename":2055,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1363],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2065,"created_at":2066,"published_at":2067,"updated_at":2068,"id":2069,"uuid":2070,"content":2071,"slug":2481,"full_slug":2482,"sort_by_date":48,"position":2483,"tag_list":2484,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":2485,"first_published_at":2486,"release_id":48,"lang":60,"path":1366,"alternates":2487,"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":2072,"faqs":2073,"title":2065,"topic":2094,"author":2109,"content":2110,"category":2465,"schedule":2473,"component":960,"meta_info":2474,"cover_image":2477,"description":2476,"contributors":2480},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2074,2078,2082,2086,2090],{"_uid":2075,"answer":2076,"question":2077,"component":669},"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":2079,"answer":2080,"question":2081,"component":669},"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":2083,"answer":2084,"question":2085,"component":669},"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":2087,"answer":2088,"question":2089,"component":669},"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":2091,"answer":2092,"question":2093,"component":669},"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":2095,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2107,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2108,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2096,"component":39,"meta_info":2104,"block_image":2105,"cover_image":2106,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2097,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2102,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2098,"component":118,"meta_info":2099,"meta_title":7,"block_image":2100,"cover_image":2101,"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":732,"content":2111},[2112,2116,2119,2132,2137,2142,2207,2212,2238,2243,2247,2252,2260,2273,2278,2289,2294,2305,2310,2321,2326,2338,2343,2354,2359,2379,2384,2389,2409,2414,2433,2438,2451,2455],{"type":735,"content":2113},[2114],{"text":2115,"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":735,"content":2117},[2118],{"text":2076,"type":738},{"type":776,"attrs":2120},{"id":2121,"body":2122},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2123],{"_uid":2124,"link":2125,"image":2127,"title":2129,"component":2131},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2126,"linktype":13,"fieldtype":14,"cached_url":2126},"https://pin.it/2zdpNMs",{"id":2128,"alt":2129,"name":7,"focus":48,"title":2129,"filename":2130,"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":2133,"content":2134},{"level":742},[2135],{"text":2136,"type":738},"Top Rock Step-By-Step",{"type":740,"attrs":2138,"content":2139},{"level":912},[2140],{"text":2141,"type":738},"The Feet",{"type":1052,"content":2143},[2144,2150,2170,2176,2195,2201],{"type":1055,"content":2145},[2146],{"type":735,"content":2147},[2148],{"text":2149,"type":738},"Begin by starting in an athletic stance on the balls of your feet",{"type":1055,"content":2151},[2152,2156],{"type":735,"content":2153},[2154],{"text":2155,"type":738},"To start, being by doing a “step out”",{"type":1052,"content":2157},[2158,2164],{"type":1055,"content":2159},[2160],{"type":735,"content":2161},[2162],{"text":2163,"type":738},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1055,"content":2165},[2166],{"type":735,"content":2167},[2168],{"text":2169,"type":738},"Pause for a half-second",{"type":1055,"content":2171},[2172],{"type":735,"content":2173},[2174],{"text":2175,"type":738},"Return to the starting stance by performing a slight hop backward",{"type":1055,"content":2177},[2178,2182],{"type":735,"content":2179},[2180],{"text":2181,"type":738},"Once returned, perform the opposite foot “step out”",{"type":1052,"content":2183},[2184,2190],{"type":1055,"content":2185},[2186],{"type":735,"content":2187},[2188],{"text":2189,"type":738},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1055,"content":2191},[2192],{"type":735,"content":2193},[2194],{"text":2169,"type":738},{"type":1055,"content":2196},[2197],{"type":735,"content":2198},[2199],{"text":2200,"type":738},"Hop back to the starting position",{"type":1055,"content":2202},[2203],{"type":735,"content":2204},[2205],{"text":2206,"type":738},"Continue Top Rocking for the remainder of the set",{"type":740,"attrs":2208,"content":2209},{"level":912},[2210],{"text":2211,"type":738},"The Arms",{"type":1052,"content":2213},[2214,2220,2226,2232],{"type":1055,"content":2215},[2216],{"type":735,"content":2217},[2218],{"text":2219,"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":1055,"content":2221},[2222],{"type":735,"content":2223},[2224],{"text":2225,"type":738},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1055,"content":2227},[2228],{"type":735,"content":2229},[2230],{"text":2231,"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":1055,"content":2233},[2234],{"type":735,"content":2235},[2236],{"text":2237,"type":738},"Continue using this arm motion to help with rhythm and balance",{"type":740,"attrs":2239,"content":2240},{"level":742},[2241],{"text":2242,"type":738},"Movement Key Points",{"type":735,"content":2244},[2245],{"text":2246,"type":738},"Here are some key things to focus on while performing the Top Rock:",{"type":740,"attrs":2248,"content":2249},{"level":912},[2250],{"text":2251,"type":738},"Start by swinging your arms",{"type":1052,"content":2253},[2254],{"type":1055,"content":2255},[2256],{"type":735,"content":2257},[2258],{"text":2259,"type":738},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":776,"attrs":2261},{"id":2262,"body":2263},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2264],{"url":2265,"_uid":2267,"image":2268,"component":786,"copyright_details":2272},{"id":7,"url":7,"linktype":2266,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2269,"alt":2270,"name":7,"focus":48,"title":2270,"filename":2271,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":740,"attrs":2274,"content":2275},{"level":912},[2276],{"text":2277,"type":738},"On each hop back, your arms should cross in front of your chest",{"type":776,"attrs":2279},{"id":2262,"body":2280},[2281],{"url":2282,"_uid":2283,"image":2284,"component":786,"copyright_details":2288},{"id":7,"url":7,"linktype":2266,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2285,"alt":2286,"name":7,"focus":48,"title":2286,"filename":2287,"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":2290,"content":2291},{"level":912},[2292],{"text":2293,"type":738},"One foot should cross at a time",{"type":776,"attrs":2295},{"id":2262,"body":2296},[2297],{"url":2298,"_uid":2299,"image":2300,"component":786,"copyright_details":2304},{"id":7,"url":7,"linktype":2266,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2301,"alt":2302,"name":7,"focus":48,"title":2302,"filename":2303,"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":2306,"content":2307},{"level":912},[2308],{"text":2309,"type":738},"Perform the movement by staying on the balls of your feet",{"type":776,"attrs":2311},{"id":2262,"body":2312},[2313],{"url":2314,"_uid":2315,"image":2316,"component":786,"copyright_details":2320},{"id":7,"url":7,"linktype":2266,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2317,"alt":2318,"name":7,"focus":48,"title":2318,"filename":2319,"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":2322,"content":2323},{"level":912},[2324],{"text":2325,"type":738},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":776,"attrs":2327},{"id":2328,"body":2329},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2330],{"url":2331,"_uid":2332,"image":2333,"component":786,"copyright_details":2337},{"id":7,"url":7,"linktype":2266,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2334,"alt":2335,"name":7,"focus":48,"title":2335,"filename":2336,"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":2339,"content":2340},{"level":912},[2341],{"text":2342,"type":738},"Stay loose and have fun!",{"type":776,"attrs":2344},{"id":2262,"body":2345},[2346],{"url":2347,"_uid":2348,"image":2349,"component":786,"copyright_details":2353},{"id":7,"url":7,"linktype":2266,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2350,"alt":2351,"name":7,"focus":48,"title":2351,"filename":2352,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":740,"attrs":2355,"content":2356},{"level":742},[2357],{"text":2358,"type":738},"Muscles Used",{"type":1052,"content":2360},[2361,2367,2373],{"type":1055,"content":2362},[2363],{"type":735,"content":2364},[2365],{"text":2366,"type":738},"Deltoids",{"type":1055,"content":2368},[2369],{"type":735,"content":2370},[2371],{"text":2372,"type":738},"Core",{"type":1055,"content":2374},[2375],{"type":735,"content":2376},[2377],{"text":2378,"type":738},"Calves",{"type":740,"attrs":2380,"content":2381},{"level":742},[2382],{"text":2383,"type":738},"Application",{"type":740,"attrs":2385,"content":2386},{"level":912},[2387],{"text":2388,"type":738},"For Sets",{"type":1052,"content":2390},[2391,2397,2403],{"type":1055,"content":2392},[2393],{"type":735,"content":2394},[2395],{"text":2396,"type":738},"Perform 3-6 sets",{"type":1055,"content":2398},[2399],{"type":735,"content":2400},[2401],{"text":2402,"type":738},"12-20 repetitions each way",{"type":1055,"content":2404},[2405],{"type":735,"content":2406},[2407],{"text":2408,"type":738},"Rest 30-45 seconds between sets",{"type":740,"attrs":2410,"content":2411},{"level":912},[2412],{"text":2413,"type":738},"For Time",{"type":1052,"content":2415},[2416,2421,2427],{"type":1055,"content":2417},[2418],{"type":735,"content":2419},[2420],{"text":2396,"type":738},{"type":1055,"content":2422},[2423],{"type":735,"content":2424},[2425],{"text":2426,"type":738},"Perform for 30-90 seconds",{"type":1055,"content":2428},[2429],{"type":735,"content":2430},[2431],{"text":2432,"type":738},"Rest 45-60 seconds between sets",{"type":740,"attrs":2434,"content":2435},{"level":742},[2436],{"text":2437,"type":738},"Dance Moves For Boxers",{"type":735,"content":2439},[2440,2442,2449],{"text":2441,"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":2443,"type":738,"marks":2444},"Flo Master",[2445],{"type":763,"attrs":2446},{"href":2447,"uuid":48,"anchor":48,"custom":2448,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2450,"type":738},". ",{"type":740,"attrs":2452,"content":2453},{"level":742},[2454],{"text":1509,"type":738},{"type":735,"content":2456},[2457,2458,2463],{"text":1326,"type":738},{"text":888,"type":738,"marks":2459},[2460],{"type":763,"attrs":2461},{"href":1331,"uuid":48,"anchor":48,"custom":2462,"target":766,"linktype":13},{},{"text":2464,"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":2466,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2471,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2472,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2467,"component":118,"meta_info":2468,"meta_title":7,"block_image":2469,"cover_image":2470,"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":2475,"title":2065,"plugin":43,"description":2476},"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":2478,"alt":2065,"name":7,"focus":48,"title":2065,"filename":2479,"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,[1363],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2489,"created_at":2490,"published_at":2491,"updated_at":2492,"id":2493,"uuid":2494,"content":2495,"slug":2634,"full_slug":2635,"sort_by_date":48,"position":2636,"tag_list":2637,"is_startpage":9,"parent_id":972,"meta_data":48,"group_id":2638,"first_published_at":2491,"release_id":48,"lang":60,"path":1366,"alternates":2639,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2496,"faqs":2497,"title":2489,"topic":2514,"author":1401,"content":2529,"category":2618,"schedule":2626,"component":960,"meta_info":2627,"cover_image":2630,"description":2629,"contributors":2633},"96d7fcda-e3db-4f35-935d-fd195032b834",[2498,2502,2506,2510],{"_uid":2499,"answer":2500,"question":2501,"component":669},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2503,"answer":2504,"question":2505,"component":669},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2507,"answer":2508,"question":2509,"component":669},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2511,"answer":2512,"question":2513,"component":669},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2515,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2527,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2528,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2516,"component":39,"meta_info":2524,"block_image":2525,"cover_image":2526,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2517,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2522,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2523,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2518,"component":118,"meta_info":2519,"meta_title":7,"block_image":2520,"cover_image":2521,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":732,"content":2530},[2531,2553,2558,2561,2566,2569,2574,2596,2601,2605,2615],{"type":735,"content":2532},[2533,2535,2542,2544,2551],{"text":2534,"type":738},"Boxing is a sport about ",{"text":2536,"type":738,"marks":2537},"range",[2538],{"type":763,"attrs":2539},{"href":2540,"uuid":48,"anchor":48,"custom":2541,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":2543,"type":738}," and ",{"text":2545,"type":738,"marks":2546},"distance",[2547],{"type":763,"attrs":2548},{"href":2549,"uuid":48,"anchor":48,"custom":2550,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2552,"type":738},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":740,"attrs":2554,"content":2555},{"level":742},[2556],{"text":2557,"type":738},"Step Behind The Jab",{"type":735,"content":2559},[2560],{"text":2504,"type":738},{"type":740,"attrs":2562,"content":2563},{"level":742},[2564],{"text":2565,"type":738},"Front Foot Defense",{"type":735,"content":2567},[2568],{"text":2508,"type":738},{"type":740,"attrs":2570,"content":2571},{"level":742},[2572],{"text":2573,"type":738},"Cutting Off The Ring",{"type":735,"content":2575},[2576,2578,2585,2587,2594],{"text":2577,"type":738},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2579,"type":738,"marks":2580},"outside fighter",[2581],{"type":763,"attrs":2582},{"href":2583,"uuid":48,"anchor":48,"custom":2584,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2586,"type":738},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2588,"type":738,"marks":2589},"jab",[2590],{"type":763,"attrs":2591},{"href":2592,"uuid":48,"anchor":48,"custom":2593,"target":766,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2595,"type":738}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":740,"attrs":2597,"content":2598},{"level":742},[2599],{"text":2600,"type":738},"The Takeaway",{"type":735,"content":2602},[2603],{"text":2604,"type":738},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":735,"content":2606},[2607,2608,2613],{"text":1326,"type":738},{"text":888,"type":738,"marks":2609},[2610],{"type":763,"attrs":2611},{"href":1331,"uuid":48,"anchor":48,"custom":2612,"target":766,"linktype":13},{},{"text":2614,"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":735,"content":2616},[2617],{"text":1339,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2619,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2624,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2625,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2620,"component":118,"meta_info":2621,"meta_title":7,"block_image":2622,"cover_image":2623,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-09-10 00:00",{"_uid":2628,"title":2489,"plugin":43,"description":2629},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2631,"alt":2489,"name":7,"focus":48,"title":2489,"filename":2632,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1363],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":960,"created_at":2641,"published_at":2642,"updated_at":2643,"id":2644,"uuid":2645,"content":2646,"slug":960,"full_slug":2667,"sort_by_date":48,"position":446,"tag_list":2668,"is_startpage":9,"parent_id":2669,"meta_data":48,"group_id":2670,"first_published_at":2671,"release_id":48,"lang":60,"path":7,"alternates":2672,"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":2647,"component":2648,"meta_info":2649,"custom_content_list":2651},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2650,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2652,2657,2662],{"_uid":2653,"label":2654,"value":2655,"dev_id":2656,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2658,"label":2659,"value":2660,"dev_id":2661,"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":2663,"label":2664,"value":2665,"dev_id":2666,"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",[],1785892841863]