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The idea behind it is simple: cycle through intervals of high-intensity work, followed by short periods of low-intensity exercise or rest. The key effect is that you engage mostly in your anaerobic metabolic system, but for a longer period of time. HIIT workouts are usually shorter than typical longer, sustained activity training, and in 5-20 minutes, you can get in an effective workout.","What is HIIT?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"01f3f6c5-e388-4a01-846e-5bb07380aa97","Spend 5 to 15 minutes to get your body warmed up and ready to work. You should never skip a warm-up, especially before a HIIT workout. A proper warm-up will increase your heart rate and prepare your muscles and joints for movement and help prevent injury.","Fourth of July HIIT Workout: Warm-Up",{"_uid":676,"answer":677,"question":678,"component":670},"bed30309-e035-4281-93b1-6b255b6bfbe5","Start standing upright with your legs together and your arms at your sides. Hop up in the air and spread your legs out to the sides while stretching your arms overhead. Jump back to your starting position with your feet back together and arms at your sides. Repeat for 20 seconds. Rest for 10 seconds","Fourth of July HIIT Workout: Drill 1 - Jumping Jacks",{"_uid":680,"answer":681,"question":682,"component":670},"3f0735f7-048a-49ca-a025-82fbb220cc05","Start in a standing position, with your feet about shoulder-width apart. Squat down and place your hands on the ground. Jump your legs back, extending your body, and landing on your toes in a plank position. Do a push-up.  If a regular push-up is too hard, you can move to your knees. Jump your feet back up towards your hands. Stand up and jump in the air, extending your hands up to the sky. Land softly back down and repeat for 20 seconds. Rest for 10 seconds","Fourth of July HIIT Workout: Drill 2 - Burpees",{"_uid":684,"answer":685,"question":686,"component":670},"a0fb5e93-b194-460c-9d77-962daa7e55ab","Start in a standing position, with your feet a few inches apart. Lunge forward with your left foot until your knee is at a 90-degree angle, making sure that your knee does not extend past your left toes. Your right knee will also be at a 90-degree angle as it gets close to or touches the ground. Push back up and bring your right foot up to meet your left. Repeat with your right foot first. Continue, alternating legs for 20 seconds. Rest for 10 seconds","Fourth of July HIIT Workout: Drill 3 - Lunges",{"_uid":688,"answer":689,"question":690,"component":670},"2f22adc5-a3f2-415d-845d-8231a94c15a0","Start in a high-plank/push-up position. Lower your body down until your elbows are at a 90-degree angle. Push yourself back up. Repeat for 20 seconds. 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Be sure to incorporate some static stretching in your cool down as well so that your muscles can stay loose as you ease back into your day.","Fourth of July HIIT Workout: Cool Down",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":227,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Sarah Pitman","2021-09-10T15:36:41.237Z","2022-02-08T23:29:39.442Z","2022-02-08T23:29:39.463Z",71000011,"93e4b7bd-5831-46c1-b1e3-c59763e4f2cc",{"bio":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":725,"social_link_instagram":726,"social_link_pinterest":7},"Sarah Pitman is the Blog Coordinator at FightCamp. She manages digital marketing accounts for fitness companies, & is a runner, yogi, & traveler. She’s a certified yoga instructor & studied personal training through ACE.","e4d5d8f2-1c99-45b0-8815-96381e86dcd7",{"id":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"copyright":7,"fieldtype":50},3804756,"FightCamp Blog Coordinator Sarah Pitman","https://a.storyblok.com/f/115220/350x350/1501aedffa/sarah_pitman.png","author","https://www.linkedin.com/in/sarahpitman/","https://www.instagram.com/sarahcpitman","sarah-pitman","authors/sarah-pitman",[],65634443,"ab31c8e5-8a64-44e7-ba1f-a954ad96dfd4","2021-10-20T17:21:34.507Z",[],{"type":735,"content":736},"doc",[737,764,771,791,811,816,820,824,829,833,867,872,878,906,911,916,928,980,984,989,998,1036,1040,1045,1054,1079,1083,1088,1092,1097,1117,1137,1146,1150,1154,1190,1195],{"type":738,"content":739},"paragraph",[740,743,749,757,762],{"text":741,"type":742},"Let’s be honest--who doesn’t love fireworks, parades, barbecues, and summer fun? Oh, and of course celebrating our nation’s independence! It’s the Fourth of July! So why not bust out some music, and grab some friends and family and fit in a fun, ","text",{"text":744,"type":742,"marks":745}," ",[746],{"type":747,"attrs":748},"styled",{"class":7},{"text":750,"type":742,"marks":751},"HIIT workout",[752],{"type":753,"attrs":754},"link",{"href":755,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout","_blank",{"text":758,"type":742,"marks":759},"  ",[760],{"type":747,"attrs":761},{"class":7},{"text":763,"type":742},"before diving into the pool!",{"type":765,"attrs":766,"content":768},"heading",{"level":767},2,[769],{"text":770,"type":742},"What Is HIIT?",{"type":738,"content":772},[773,775,779,785,789],{"text":774,"type":742},"HIIT or High-Intensity Interval Training is used by athletes of all levels, especially boxers - from beginners to pros. The idea behind it is simple: cycle through intervals of high-intensity work, followed by short periods of low-intensity exercise or rest. The key effect is that you engage mostly in your anaerobic metabolic system, but for a longer period of time. ",{"text":744,"type":742,"marks":776},[777],{"type":747,"attrs":778},{"class":7},{"text":780,"type":742,"marks":781},"HIIT workouts",[782],{"type":753,"attrs":783},{"href":784,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{"text":758,"type":742,"marks":786},[787],{"type":747,"attrs":788},{"class":7},{"text":790,"type":742},"are usually shorter than typical longer, sustained activity training, and in 5-20 minutes, you can fit in an effective boxing workout.",{"type":738,"content":792},[793,795,799,805,809],{"text":794,"type":742},"Boxers often incorporate HIIT workouts into their conditioning routines and training regimens to build endurance and improve power. Several ",{"text":744,"type":742,"marks":796},[797],{"type":747,"attrs":798},{"class":7},{"text":800,"type":742,"marks":801},"FightCamp",[802],{"type":753,"attrs":803},{"href":804,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":758,"type":742,"marks":806},[807],{"type":747,"attrs":808},{"class":7},{"text":810,"type":742},"workouts include HIIT exercises accompanying the classic boxing combo rounds.",{"type":765,"attrs":812,"content":813},{"level":767},[814],{"text":815,"type":742},"The Workout",{"type":738,"content":817},[818],{"text":819,"type":742},"In this workout, we will go through 4 rounds, each with 4 exercises. We’ll perform each exercise for 20 seconds, followed by 10 seconds of rest, with 30 seconds of rest between rounds.",{"type":738,"content":821},[822],{"text":823,"type":742},"You won’t need any equipment for this workout as all of the exercises use just your bodyweight. This routine can be performed anywhere: at home, in your hotel room, or better yet, outside! Start your Fourth of July weekend off right with this heart-pumping boxer HIIT circuit!",{"type":765,"attrs":825,"content":826},{"level":767},[827],{"text":828,"type":742},"Warm-Up",{"type":738,"content":830},[831],{"text":832,"type":742},"Spend 5 to 15 minutes to get your body warmed up and ready to work. No boxer should ever skip a warm-up, especially before a HIIT workout. A proper warm-up will increase your heart rate and prepare your muscles and joints for movement and help prevent injury.",{"type":738,"content":834},[835,837,841,847,851,853,857,861,865],{"text":836,"type":742},"Here is a ",{"text":744,"type":742,"marks":838},[839],{"type":747,"attrs":840},{"class":7},{"text":842,"type":742,"marks":843},"great warm-up video",[844],{"type":753,"attrs":845},{"href":846,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://www.youtube.com/watch?v=AvxRR1IDWvk",{"text":758,"type":742,"marks":848},[849],{"type":747,"attrs":850},{"class":7},{"text":852,"type":742},"with ",{"text":744,"type":742,"marks":854},[855],{"type":747,"attrs":856},{"class":7},{"text":800,"type":742,"marks":858},[859],{"type":753,"attrs":860},{"href":804,"uuid":48,"anchor":48,"target":756,"linktype":48},{"text":758,"type":742,"marks":862},[863],{"type":747,"attrs":864},{"class":7},{"text":866,"type":742},"Trainer Shanie 'Smash' for pre-workout dynamic stretching.",{"type":765,"attrs":868,"content":869},{"level":767},[870],{"text":871,"type":742},"HIIT Drills",{"type":765,"attrs":873,"content":875},{"level":874},3,[876],{"text":877,"type":742},"Jumping Jacks (20 seconds)",{"type":879,"content":880},"bullet_list",[881,888,894,900],{"type":882,"content":883},"list_item",[884],{"type":738,"content":885},[886],{"text":887,"type":742},"Start standing upright with your legs together and your arms at your sides",{"type":882,"content":889},[890],{"type":738,"content":891},[892],{"text":893,"type":742},"Hop up in the air and spread your legs out to the sides while stretching your arms overhead",{"type":882,"content":895},[896],{"type":738,"content":897},[898],{"text":899,"type":742},"Jump back to your starting position with your feet back together and arms at your sides",{"type":882,"content":901},[902],{"type":738,"content":903},[904],{"text":905,"type":742},"Repeat for 20 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ground",{"type":882,"content":943},[944],{"type":738,"content":945},[946],{"text":947,"type":742},"Jump your legs back, extending your body, and landing on your toes in a plank position",{"type":882,"content":949},[950,954],{"type":738,"content":951},[952],{"text":953,"type":742},"Do a push-up",{"type":879,"content":955},[956],{"type":882,"content":957},[958],{"type":738,"content":959},[960],{"text":961,"type":742},"If a regular push-up is too hard, you can move to your knees",{"type":882,"content":963},[964],{"type":738,"content":965},[966],{"text":967,"type":742},"Jump your feet back up towards your hands",{"type":882,"content":969},[970],{"type":738,"content":971},[972],{"text":973,"type":742},"Stand up and jump in the air, extending your hands up to the sky",{"type":882,"content":975},[976],{"type":738,"content":977},[978],{"text":979,"type":742},"Land softly back down and repeat for 20 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toes",{"type":882,"content":1013},[1014],{"type":738,"content":1015},[1016],{"text":1017,"type":742},"Your right knee will also be at a 90-degree angle as it gets close to or touches the ground",{"type":882,"content":1019},[1020],{"type":738,"content":1021},[1022],{"text":1023,"type":742},"Push back up and bring your right foot up to meet your left",{"type":882,"content":1025},[1026],{"type":738,"content":1027},[1028],{"text":1029,"type":742},"Repeat with your right foot first",{"type":882,"content":1031},[1032],{"type":738,"content":1033},[1034],{"text":1035,"type":742},"Continue, alternating legs for 20 seconds",{"type":765,"attrs":1037,"content":1038},{"level":874},[1039],{"text":910,"type":742},{"type":765,"attrs":1041,"content":1042},{"level":874},[1043],{"text":1044,"type":742},"Push-Ups (20 seconds)",{"type":917,"attrs":1046},{"id":919,"body":1047},[1048],{"_uid":1049,"image":1050,"component":927},"i-1698c3e4-d1a9-4321-b47d-3bf447fec9fe",{"id":1051,"alt":1052,"name":7,"focus":48,"title":1052,"filename":1053,"copyright":7,"fieldtype":50},3409168,"Tommy Duquette Doing Push Ups","https://a.storyblok.com/f/115220/1100x1100/adb8e10aa8/tommy-duquette-doing-push-ups.jpeg",{"type":879,"content":1055},[1056,1062,1068,1074],{"type":882,"content":1057},[1058],{"type":738,"content":1059},[1060],{"text":1061,"type":742},"Start in a high-plank/push-up position",{"type":882,"content":1063},[1064],{"type":738,"content":1065},[1066],{"text":1067,"type":742},"Lower your body down until your elbows are at a 90-degree angle",{"type":882,"content":1069},[1070],{"type":738,"content":1071},[1072],{"text":1073,"type":742},"Push yourself back up",{"type":882,"content":1075},[1076],{"type":738,"content":1077},[1078],{"text":905,"type":742},{"type":738,"content":1080},[1081],{"text":1082,"type":742},"If you can't do a full push-up, that's fine! Start on your knees instead of on your toes.",{"type":765,"attrs":1084,"content":1085},{"level":874},[1086],{"text":1087,"type":742},"Rest (30 seconds)",{"type":738,"content":1089},[1090],{"text":1091,"type":742},"This is 1 round/set. Repeat the round 3 more times.",{"type":765,"attrs":1093,"content":1094},{"level":767},[1095],{"text":1096,"type":742},"Cool-Down",{"type":738,"content":1098},[1099,1101,1105,1111,1115],{"text":1100,"type":742},"Finishing your workout with a ",{"text":744,"type":742,"marks":1102},[1103],{"type":747,"attrs":1104},{"class":7},{"text":1106,"type":742,"marks":1107},"cool-down routine",[1108],{"type":753,"attrs":1109},{"href":1110,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-cool-down-after-a-boxing-workout",{"text":758,"type":742,"marks":1112},[1113],{"type":747,"attrs":1114},{"class":7},{"text":1116,"type":742},"helps you bring your heart rate down gradually and stretch your muscles. This will help prevent injury and allow you to focus on breathing.",{"type":738,"content":1118},[1119,1121,1125,1131,1135],{"text":1120,"type":742},"Be sure to incorporate some ",{"text":744,"type":742,"marks":1122},[1123],{"type":747,"attrs":1124},{"class":7},{"text":1126,"type":742,"marks":1127},"static stretching",[1128],{"type":753,"attrs":1129},{"href":1130,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://www.youtube.com/watch?v=1-KSTkJ-bRY",{"text":758,"type":742,"marks":1132},[1133],{"type":747,"attrs":1134},{"class":7},{"text":1136,"type":742},"in your cool down as well so that your muscles can stay loose as you ease back into your day.",{"type":917,"attrs":1138},{"id":919,"body":1139},[1140],{"_uid":1141,"image":1142,"component":927},"i-973f4581-eaac-4291-a0f0-b24b0b272bcd",{"id":1143,"alt":1144,"name":7,"focus":48,"title":1144,"filename":1145,"copyright":7,"fieldtype":50},3409176,"Aaron Swenson Stretching In Downward Dog","https://a.storyblok.com/f/115220/1100x1100/4da1397b4e/aaron-swenson-stretching-in-downward-dog.jpeg",{"type":738,"content":1147},[1148],{"text":1149,"type":742},"HIIT-style workouts are great when you’re limited on time, and most don’t require any equipment, so they’re perfect for on-the-go and holiday weekend boxing training when you may be away from home.",{"type":738,"content":1151},[1152],{"text":1153,"type":742},"But now, it’s time to celebrate--fire up those grills and bring on the Independence Day celebration! Happy Fourth of July, everyone!",{"type":738,"content":1155},[1156,1158,1162,1168,1172,1174,1178,1184,1188],{"text":1157,"type":742},"For more content like this - ",{"text":744,"type":742,"marks":1159},[1160],{"type":747,"attrs":1161},{"class":7},{"text":1163,"type":742,"marks":1164},"subscribe",[1165],{"type":753,"attrs":1166},{"href":1167,"uuid":48,"anchor":48,"target":756,"linktype":48},"http://bit.ly/3o0HZ4o",{"text":758,"type":742,"marks":1169},[1170],{"type":747,"attrs":1171},{"class":7},{"text":1173,"type":742},"to FightCamp's ",{"text":744,"type":742,"marks":1175},[1176],{"type":747,"attrs":1177},{"class":7},{"text":1179,"type":742,"marks":1180},"YouTube channel",[1181],{"type":753,"attrs":1182},{"href":1183,"uuid":48,"anchor":48,"target":756,"linktype":48},"https://bit.ly/3oYefXf",{"text":758,"type":742,"marks":1185},[1186],{"type":747,"attrs":1187},{"class":7},{"text":1189,"type":742},"to get a constant stream of free workouts, tips, and tricks from FightCamp’s professional boxers, kickboxers, and MMA fighters.",{"type":765,"attrs":1191,"content":1192},{"level":874},[1193],{"text":1194,"type":742},"Related Articles",{"type":738,"content":1196},[1197,1203,1205,1211,1212,1217,1218,1224,1225],{"text":1198,"type":742,"marks":1199},"3-Month Summer Body Workout Plan For Women: Month 1",[1200],{"type":753,"attrs":1201},{"href":1202,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-month-summer-body-workout-plan-for-women-month-1",{"type":1204},"hard_break",{"text":1206,"type":742,"marks":1207},"QUICK 15-Minute Summer Workout Routine",[1208],{"type":753,"attrs":1209},{"href":1210,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-15-minute-summer-workout-routine",{"type":1204},{"text":1213,"type":742,"marks":1214},"HIIT Jump Rope Workout For Quick Cardio Training",[1215],{"type":753,"attrs":1216},{"href":784,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1204},{"text":1219,"type":742,"marks":1220},"Men's At-Home Workout Routine To Get Ripped This Summer",[1221],{"type":753,"attrs":1222},{"href":1223,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/men-s-at-home-workout-routine-to-get-ripped-this-summer",{"type":1204},{"text":1226,"type":742,"marks":1227},"(8) BEST Arm Toning Exercises For Summer",[1228],{"type":753,"attrs":1229},{"href":1230,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/8-best-arm-toning-exercises-for-summer",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1232,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1237,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1238,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1233,"component":118,"meta_info":1234,"meta_title":7,"block_image":1235,"cover_image":1236,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-07-02 00:00","article",{"_uid":1242,"title":657,"plugin":43,"description":1243},"83e535d7-0f6d-49cd-aadc-ed854f836f2a","Bring on the heat--and those sparklers! It’s time for a Fourth of July HIIT workout! Get in a sweat session before hitting the pool and weekend barbecues.",{"id":1245,"alt":657,"name":7,"focus":48,"title":657,"filename":1246,"copyright":7,"fieldtype":50},3409148,"https://a.storyblok.com/f/115220/2400x990/3f7865e308/fireworks-hiit-4th-of-july-weekend-workout-for-boxers.jpeg",[],"fireworks-hiit-4th-of-july-weekend-workout-for-boxers","blogs/fireworks-hiit-4th-of-july-weekend-workout-for-boxers",-1370,[],60887917,"5b194942-bce5-42ed-b592-ce87e894e117","2021-07-02T02:25:00.000Z",[],["Reactive",1257],[1258,1440,1629,1779,2160,2571],{"name":1259,"created_at":1260,"published_at":1261,"updated_at":1262,"id":1263,"uuid":1264,"content":1265,"slug":1432,"full_slug":1433,"sort_by_date":48,"position":1434,"tag_list":1435,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":1437,"first_published_at":1261,"release_id":48,"lang":60,"path":1438,"alternates":1439,"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":1266,"faqs":1267,"title":1259,"topic":1284,"author":1299,"content":1300,"category":1413,"schedule":1421,"component":1240,"meta_info":1422,"cover_image":1426,"description":1430,"contributors":1431},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1268,1272,1276,1280],{"_uid":1269,"answer":1270,"question":1271,"component":670},"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":1273,"answer":1274,"question":1275,"component":670},"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":1277,"answer":1278,"question":1279,"component":670},"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":1281,"answer":1282,"question":1283,"component":670},"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":1285,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1297,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1298,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1286,"component":39,"meta_info":1294,"block_image":1295,"cover_image":1296,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1287,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1292,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1293,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1288,"component":118,"meta_info":1289,"meta_title":7,"block_image":1290,"cover_image":1291,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1301},[1302,1306,1311,1331,1336,1340,1345,1348,1353,1365,1370,1383,1388,1392,1397,1409],{"type":738,"content":1303},[1304],{"text":1305,"type":742},"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":765,"attrs":1307,"content":1308},{"level":767},[1309],{"text":1310,"type":742},"Practice, Practice, Practice",{"type":738,"content":1312},[1313,1315,1320,1322,1329],{"text":1314,"type":742},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1316,"type":742,"marks":1317},"always",[1318],{"type":1319},"italic",{"text":1321,"type":742}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1323,"type":742,"marks":1324},"mirror",[1325],{"type":753,"attrs":1326},{"href":1327,"uuid":48,"anchor":48,"custom":1328,"target":756,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1330,"type":742}," 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":765,"attrs":1332,"content":1333},{"level":874},[1334],{"text":1335,"type":742},"Shoulder Touch Drill",{"type":738,"content":1337},[1338],{"text":1339,"type":742},"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":765,"attrs":1341,"content":1342},{"level":874},[1343],{"text":1344,"type":742},"Cobra Bag",{"type":738,"content":1346},[1347],{"text":1274,"type":742},{"type":765,"attrs":1349,"content":1350},{"level":874},[1351],{"text":1352,"type":742},"Sparring",{"type":738,"content":1354},[1355,1357,1363],{"text":1356,"type":742},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1352,"type":742,"marks":1358},[1359],{"type":753,"attrs":1360},{"href":1361,"uuid":48,"anchor":48,"custom":1362,"target":756,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1364,"type":742}," 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":765,"attrs":1366,"content":1367},{"level":874},[1368],{"text":1369,"type":742},"“Free flow” mitt work",{"type":738,"content":1371},[1372,1374,1381],{"text":1373,"type":742},"Free flow ",{"text":1375,"type":742,"marks":1376},"mitt work",[1377],{"type":753,"attrs":1378},{"href":1379,"uuid":48,"anchor":48,"custom":1380,"target":756,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1382,"type":742}," 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":765,"attrs":1384,"content":1385},{"level":874},[1386],{"text":1387,"type":742},"Think Fast",{"type":738,"content":1389},[1390],{"text":1391,"type":742},"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":765,"attrs":1393,"content":1394},{"level":767},[1395],{"text":1396,"type":742},"Train Like a Fighter",{"type":738,"content":1398},[1399,1401,1407],{"text":1400,"type":742},"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":800,"type":742,"marks":1402},[1403],{"type":753,"attrs":1404},{"href":1405,"uuid":48,"anchor":48,"custom":1406,"target":756,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1408,"type":742}," 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":738,"content":1410},[1411],{"text":1412,"type":742},"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":1414,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1419,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1420,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1415,"component":118,"meta_info":1416,"meta_title":7,"block_image":1417,"cover_image":1418,"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":1423,"title":1424,"plugin":43,"description":1425},"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":1427,"alt":1428,"name":7,"focus":7,"title":1428,"filename":1429,"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,[1436],"featured","82ea0218-5096-4385-9f8d-9d1756f6db5c","training/{{story.slug}}",[],{"name":1441,"created_at":1442,"published_at":1443,"updated_at":1444,"id":1445,"uuid":1446,"content":1447,"slug":1622,"full_slug":1623,"sort_by_date":48,"position":1624,"tag_list":1625,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":1626,"first_published_at":1627,"release_id":48,"lang":60,"path":1438,"alternates":1628,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1448,"faqs":1449,"title":1466,"topic":1467,"author":1299,"content":1482,"category":1603,"schedule":1611,"component":1240,"meta_info":1612,"cover_image":1616,"description":1620,"contributors":1621},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1450,1454,1458,1462],{"_uid":1451,"answer":1452,"question":1453,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1455,"answer":1456,"question":1457,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1459,"answer":1460,"question":1461,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1463,"answer":1464,"question":1465,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1468,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1480,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1481,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1469,"component":39,"meta_info":1477,"block_image":1478,"cover_image":1479,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1470,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1475,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1476,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1471,"component":118,"meta_info":1472,"meta_title":7,"block_image":1473,"cover_image":1474,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":1483},[1484,1497,1501,1512,1525,1529,1538,1542,1546,1555,1568,1573,1586,1590,1600],{"type":738,"content":1485},[1486,1488,1495],{"text":1487,"type":742},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1489,"type":742,"marks":1490},"Muhammad Ali",[1491],{"type":753,"attrs":1492},{"href":1493,"uuid":48,"anchor":48,"custom":1494,"target":756,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1496,"type":742}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":765,"attrs":1498,"content":1499},{"level":767},[1500],{"text":1457,"type":742},{"type":917,"attrs":1502},{"id":1503,"body":1504},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1505],{"url":7,"_uid":1506,"image":1507,"component":927,"copyright_details":1511},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1508,"alt":1509,"name":7,"focus":7,"title":1509,"filename":1510,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":738,"content":1513},[1514,1516,1523],{"text":1515,"type":742},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1517,"type":742,"marks":1518},"Manny Pacquiao",[1519],{"type":753,"attrs":1520},{"href":1521,"uuid":48,"anchor":48,"custom":1522,"target":756,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1524,"type":742},". His punches have great technique and flow well, naturally building momentum.",{"type":765,"attrs":1526,"content":1527},{"level":767},[1528],{"text":1461,"type":742},{"type":917,"attrs":1530},{"id":1503,"body":1531},[1532],{"url":7,"_uid":1533,"image":1534,"component":927,"copyright_details":1537},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1535,"alt":1509,"name":7,"focus":7,"title":1509,"filename":1536,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":738,"content":1539},[1540],{"text":1541,"type":742},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":765,"attrs":1543,"content":1544},{"level":767},[1545],{"text":1465,"type":742},{"type":917,"attrs":1547},{"id":1503,"body":1548},[1549],{"url":7,"_uid":1550,"image":1551,"component":927,"copyright_details":1554},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1552,"alt":1509,"name":7,"focus":7,"title":1509,"filename":1553,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":738,"content":1556},[1557,1559,1566],{"text":1558,"type":742},"In boxing movies, you will often hear boxers ‘",{"text":1560,"type":742,"marks":1561},"hiss",[1562],{"type":753,"attrs":1563},{"href":1564,"uuid":48,"anchor":48,"custom":1565,"target":756,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1567,"type":742},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":765,"attrs":1569,"content":1570},{"level":767},[1571],{"text":1572,"type":742},"The Takeaway",{"type":738,"content":1574},[1575,1577,1584],{"text":1576,"type":742},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1578,"type":742,"marks":1579},"breathing",[1580],{"type":753,"attrs":1581},{"href":1582,"uuid":48,"anchor":48,"custom":1583,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1585,"type":742}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":765,"attrs":1587,"content":1588},{"level":767},[1589],{"text":1396,"type":742},{"type":738,"content":1591},[1592,1593,1598],{"text":1400,"type":742},{"text":800,"type":742,"marks":1594},[1595],{"type":753,"attrs":1596},{"href":1405,"uuid":48,"anchor":48,"custom":1597,"target":756,"linktype":13},{},{"text":1599,"type":742}," 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":738,"content":1601},[1602],{"text":1412,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1604,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1609,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1610,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1605,"component":118,"meta_info":1606,"meta_title":7,"block_image":1607,"cover_image":1608,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":1613,"title":1614,"plugin":43,"description":1615},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1617,"alt":1618,"name":7,"focus":7,"title":1618,"filename":1619,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1436],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1630,"created_at":1631,"published_at":1632,"updated_at":1633,"id":1634,"uuid":1635,"content":1636,"slug":1773,"full_slug":1774,"sort_by_date":48,"position":1775,"tag_list":1776,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":1777,"first_published_at":1632,"release_id":48,"lang":60,"path":1438,"alternates":1778,"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":1637,"faqs":1638,"title":1630,"topic":1655,"author":1299,"content":1670,"category":1757,"schedule":1765,"component":1240,"meta_info":1766,"cover_image":1769,"description":1768,"contributors":1772},"96d7fcda-e3db-4f35-935d-fd195032b834",[1639,1643,1647,1651],{"_uid":1640,"answer":1641,"question":1642,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1644,"answer":1645,"question":1646,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1648,"answer":1649,"question":1650,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1652,"answer":1653,"question":1654,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1656,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1668,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1669,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1657,"component":39,"meta_info":1665,"block_image":1666,"cover_image":1667,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1658,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1663,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1664,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1659,"component":118,"meta_info":1660,"meta_title":7,"block_image":1661,"cover_image":1662,"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":735,"content":1671},[1672,1694,1699,1702,1707,1710,1715,1737,1741,1745,1754],{"type":738,"content":1673},[1674,1676,1683,1685,1692],{"text":1675,"type":742},"Boxing is a sport about ",{"text":1677,"type":742,"marks":1678},"range",[1679],{"type":753,"attrs":1680},{"href":1681,"uuid":48,"anchor":48,"custom":1682,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1684,"type":742}," and ",{"text":1686,"type":742,"marks":1687},"distance",[1688],{"type":753,"attrs":1689},{"href":1690,"uuid":48,"anchor":48,"custom":1691,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1693,"type":742},", 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":765,"attrs":1695,"content":1696},{"level":767},[1697],{"text":1698,"type":742},"Step Behind The Jab",{"type":738,"content":1700},[1701],{"text":1645,"type":742},{"type":765,"attrs":1703,"content":1704},{"level":767},[1705],{"text":1706,"type":742},"Front Foot Defense",{"type":738,"content":1708},[1709],{"text":1649,"type":742},{"type":765,"attrs":1711,"content":1712},{"level":767},[1713],{"text":1714,"type":742},"Cutting Off The Ring",{"type":738,"content":1716},[1717,1719,1726,1728,1735],{"text":1718,"type":742},"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":1720,"type":742,"marks":1721},"outside fighter",[1722],{"type":753,"attrs":1723},{"href":1724,"uuid":48,"anchor":48,"custom":1725,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1727,"type":742},". 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":1729,"type":742,"marks":1730},"jab",[1731],{"type":753,"attrs":1732},{"href":1733,"uuid":48,"anchor":48,"custom":1734,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1736,"type":742}," 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":765,"attrs":1738,"content":1739},{"level":767},[1740],{"text":1572,"type":742},{"type":738,"content":1742},[1743],{"text":1744,"type":742},"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":738,"content":1746},[1747,1748,1753],{"text":1400,"type":742},{"text":800,"type":742,"marks":1749},[1750],{"type":753,"attrs":1751},{"href":1405,"uuid":48,"anchor":48,"custom":1752,"target":756,"linktype":13},{},{"text":1599,"type":742},{"type":738,"content":1755},[1756],{"text":1412,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1758,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1763,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1764,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1759,"component":118,"meta_info":1760,"meta_title":7,"block_image":1761,"cover_image":1762,"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":1767,"title":1630,"plugin":43,"description":1768},"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":1770,"alt":1630,"name":7,"focus":48,"title":1630,"filename":1771,"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,[1436],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1780,"created_at":1781,"published_at":1782,"updated_at":1783,"id":1784,"uuid":1785,"content":1786,"slug":2153,"full_slug":2154,"sort_by_date":48,"position":2155,"tag_list":2156,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":2157,"first_published_at":2158,"release_id":48,"lang":60,"path":1438,"alternates":2159,"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":1787,"faqs":1788,"title":1780,"topic":1817,"author":1832,"content":1833,"category":2134,"schedule":2142,"component":1240,"meta_info":2143,"cover_image":2147,"description":2151,"contributors":2152},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1789,1793,1797,1801,1805,1809,1813],{"_uid":1790,"answer":1791,"question":1792,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1794,"answer":1795,"question":1796,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1798,"answer":1799,"question":1800,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1802,"answer":1803,"question":1804,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1806,"answer":1807,"question":1808,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1810,"answer":1811,"question":1812,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1814,"answer":1815,"question":1816,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1818,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1830,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1831,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1819,"component":39,"meta_info":1827,"block_image":1828,"cover_image":1829,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1820,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1825,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1826,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1821,"component":118,"meta_info":1822,"meta_title":7,"block_image":1823,"cover_image":1824,"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":735,"content":1834},[1835,1840,1844,1848,1852,1872,1876,1880,1884,1889,1893,1937,1942,1946,1960,1964,1987,1992,1996,2064,2069,2073,2093,2098,2112,2116,2121,2131],{"type":765,"attrs":1836,"content":1837},{"level":767},[1838],{"text":1839,"type":742},"Boxing Terminology",{"type":738,"content":1841},[1842],{"text":1843,"type":742},"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":765,"attrs":1845,"content":1846},{"level":767},[1847],{"text":1792,"type":742},{"type":738,"content":1849},[1850],{"text":1851,"type":742},"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":879,"content":1853},[1854,1860],{"type":882,"content":1855},[1856],{"type":738,"content":1857},[1858],{"text":1859,"type":742},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":882,"content":1861},[1862],{"type":738,"content":1863},[1864,1866,1870],{"text":1865,"type":742},"Southpaw Stance",{"text":744,"type":742,"marks":1867},[1868],{"type":1869},"bold",{"text":1871,"type":742},"– Standing with your right foot farther out in front than your left foot",{"type":765,"attrs":1873,"content":1874},{"level":767},[1875],{"text":1796,"type":742},{"type":738,"content":1877},[1878],{"text":1879,"type":742},"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":738,"content":1881},[1882],{"text":1883,"type":742},"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":765,"attrs":1885,"content":1886},{"level":874},[1887],{"text":1888,"type":742},"Boxing Punches",{"type":738,"content":1890},[1891],{"text":1892,"type":742},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":879,"content":1894},[1895,1901,1907,1913,1919,1925,1931],{"type":882,"content":1896},[1897],{"type":738,"content":1898},[1899],{"text":1900,"type":742},"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":882,"content":1902},[1903],{"type":738,"content":1904},[1905],{"text":1906,"type":742},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":882,"content":1908},[1909],{"type":738,"content":1910},[1911],{"text":1912,"type":742},"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":882,"content":1914},[1915],{"type":738,"content":1916},[1917],{"text":1918,"type":742},"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":882,"content":1920},[1921],{"type":738,"content":1922},[1923],{"text":1924,"type":742},"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":882,"content":1926},[1927],{"type":738,"content":1928},[1929],{"text":1930,"type":742},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":882,"content":1932},[1933],{"type":738,"content":1934},[1935],{"text":1936,"type":742},"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":765,"attrs":1938,"content":1939},{"level":874},[1940],{"text":1941,"type":742},"Boxing Movements",{"type":738,"content":1943},[1944],{"text":1945,"type":742},"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":879,"content":1947},[1948,1954],{"type":882,"content":1949},[1950],{"type":738,"content":1951},[1952],{"text":1953,"type":742},"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":882,"content":1955},[1956],{"type":738,"content":1957},[1958],{"text":1959,"type":742},"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":738,"content":1961},[1962],{"text":1963,"type":742},"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":879,"content":1965},[1966,1981],{"type":882,"content":1967},[1968],{"type":738,"content":1969},[1970,1979],{"text":1971,"type":742,"marks":1972},"Shoulder Roll",[1973,1977],{"type":753,"attrs":1974},{"href":1975,"uuid":48,"anchor":48,"custom":1976,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1978},"underline",{"text":1980,"type":742}," – 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":882,"content":1982},[1983],{"type":738,"content":1984},[1985],{"text":1986,"type":742},"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":765,"attrs":1988,"content":1989},{"level":874},[1990],{"text":1991,"type":742},"Boxing Training",{"type":738,"content":1993},[1994],{"text":1995,"type":742},"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":1997,"attrs":1998,"content":2001},"ordered_list",{"order":1999},{"order":2000},1,[2002,2008,2014,2028,2041],{"type":882,"content":2003},[2004],{"type":738,"content":2005},[2006],{"text":2007,"type":742},"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":882,"content":2009},[2010],{"type":738,"content":2011},[2012],{"text":2013,"type":742},"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":882,"content":2015},[2016],{"type":738,"content":2017},[2018,2026],{"text":2019,"type":742,"marks":2020},"Mittwork",[2021,2025],{"type":753,"attrs":2022},{"href":2023,"uuid":48,"anchor":48,"custom":2024,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1978},{"text":2027,"type":742}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":882,"content":2029},[2030],{"type":738,"content":2031},[2032,2039],{"text":1352,"type":742,"marks":2033},[2034,2038],{"type":753,"attrs":2035},{"href":2036,"uuid":48,"anchor":48,"custom":2037,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1978},{"text":2040,"type":742}," – 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":882,"content":2042},[2043],{"type":738,"content":2044},[2045,2053,2055,2062],{"text":2046,"type":742,"marks":2047},"Roadwork",[2048,2052],{"type":753,"attrs":2049},{"href":2050,"uuid":48,"anchor":48,"custom":2051,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1978},{"text":2054,"type":742}," – 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":2056,"type":742,"marks":2057},"roadwork drills",[2058,2061],{"type":753,"attrs":2059},{"href":2050,"uuid":48,"anchor":48,"custom":2060,"target":756,"linktype":13},{},{"type":1978},{"text":2063,"type":742}," to add to your boxer training.",{"type":765,"attrs":2065,"content":2066},{"level":874},[2067],{"text":2068,"type":742},"Heavy Bag Training",{"type":738,"content":2070},[2071],{"text":2072,"type":742},"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":879,"content":2074},[2075,2081,2087],{"type":882,"content":2076},[2077],{"type":738,"content":2078},[2079],{"text":2080,"type":742},"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":882,"content":2082},[2083],{"type":738,"content":2084},[2085],{"text":2086,"type":742},"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":882,"content":2088},[2089],{"type":738,"content":2090},[2091],{"text":2092,"type":742},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":765,"attrs":2094,"content":2095},{"level":874},[2096],{"text":2097,"type":742},"Recovery",{"type":738,"content":2099},[2100,2102,2110],{"text":2101,"type":742},"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":2103,"type":742,"marks":2104},"interview with FightCamp Trainer Coach PJ",[2105,2109],{"type":753,"attrs":2106},{"href":2107,"uuid":48,"anchor":48,"custom":2108,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1978},{"text":2111,"type":742},", 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":738,"content":2113},[2114],{"text":2115,"type":742},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":765,"attrs":2117,"content":2118},{"level":767},[2119],{"text":2120,"type":742},"Talk and Train Like a Fighter",{"type":738,"content":2122},[2123,2124,2130],{"text":1400,"type":742},{"text":800,"type":742,"marks":2125},[2126,2129],{"type":753,"attrs":2127},{"href":1405,"uuid":48,"anchor":48,"custom":2128,"target":756,"linktype":13},{},{"type":1978},{"text":1408,"type":742},{"type":738,"content":2132},[2133],{"text":1412,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2135,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2140,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2141,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2136,"component":118,"meta_info":2137,"meta_title":7,"block_image":2138,"cover_image":2139,"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":2144,"title":2145,"plugin":43,"description":2146},"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":2148,"alt":2149,"name":7,"focus":7,"title":2149,"filename":2150,"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,[1436],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2161,"created_at":2162,"published_at":2163,"updated_at":2164,"id":2165,"uuid":2166,"content":2167,"slug":2564,"full_slug":2565,"sort_by_date":48,"position":2566,"tag_list":2567,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":2568,"first_published_at":2569,"release_id":48,"lang":60,"path":1438,"alternates":2570,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2168,"faqs":2169,"title":2161,"topic":2174,"author":1832,"content":2189,"category":2546,"schedule":1421,"component":1240,"meta_info":2554,"cover_image":2558,"description":2562,"contributors":2563},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2170],{"_uid":2171,"answer":2172,"question":2173,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2175,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2187,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2188,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2176,"component":39,"meta_info":2184,"block_image":2185,"cover_image":2186,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2177,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2182,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2183,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2178,"component":118,"meta_info":2179,"meta_title":7,"block_image":2180,"cover_image":2181,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":2190},[2191,2195,2199,2203,2216,2248,2252,2257,2261,2265,2270,2274,2294,2299,2303,2329,2333,2338,2342,2362,2367,2371,2391,2396,2400,2430,2435,2438,2458,2463,2467,2487,2492,2496,2516,2529,2534,2543],{"type":738,"content":2192},[2193],{"text":2194,"type":742},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":738,"content":2196},[2197],{"text":2198,"type":742},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":738,"content":2200},[2201],{"text":2202,"type":742},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":738,"content":2204},[2205,2207,2214],{"text":2206,"type":742},"With consistent resistance training and ",{"text":2208,"type":742,"marks":2209},"healthy nutrition",[2210],{"type":753,"attrs":2211},{"href":2212,"uuid":48,"anchor":48,"custom":2213,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2215,"type":742},", women can develop strong arm muscles that will empower you to:",{"type":879,"content":2217},[2218,2224,2230,2236,2242],{"type":882,"content":2219},[2220],{"type":738,"content":2221},[2222],{"text":2223,"type":742},"Throw a solid punch",{"type":882,"content":2225},[2226],{"type":738,"content":2227},[2228],{"text":2229,"type":742},"Carry your kids or fur babies",{"type":882,"content":2231},[2232],{"type":738,"content":2233},[2234],{"text":2235,"type":742},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":882,"content":2237},[2238],{"type":738,"content":2239},[2240],{"text":2241,"type":742},"Feel confident in every tank top and sleeveless dress",{"type":882,"content":2243},[2244],{"type":738,"content":2245},[2246],{"text":2247,"type":742},"Haul all those bags from the car to the house in one trip ",{"type":738,"content":2249},[2250],{"text":2251,"type":742},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":765,"attrs":2253,"content":2254},{"level":767},[2255],{"text":2256,"type":742},"Arm Exercises for Women",{"type":738,"content":2258},[2259],{"text":2260,"type":742},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":738,"content":2262},[2263],{"text":2264,"type":742},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":765,"attrs":2266,"content":2267},{"level":874},[2268],{"text":2269,"type":742},"1. Plank With Bicep Curl",{"type":738,"content":2271},[2272],{"text":2273,"type":742},"Target Muscles: Biceps & Core",{"type":879,"content":2275},[2276,2282,2288],{"type":882,"content":2277},[2278],{"type":738,"content":2279},[2280],{"text":2281,"type":742},"Begin in plank position, holding two dumbbells on the floor",{"type":882,"content":2283},[2284],{"type":738,"content":2285},[2286],{"text":2287,"type":742},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":882,"content":2289},[2290],{"type":738,"content":2291},[2292],{"text":2293,"type":742},"Maintain plank position and repeat with the other arm",{"type":765,"attrs":2295,"content":2296},{"level":874},[2297],{"text":2298,"type":742},"2. Overhead Tricep Extension",{"type":738,"content":2300},[2301],{"text":2302,"type":742},"Target Muscles: Triceps",{"type":879,"content":2304},[2305,2311,2317,2323],{"type":882,"content":2306},[2307],{"type":738,"content":2308},[2309],{"text":2310,"type":742},"Hold the weight overhead with both hands",{"type":882,"content":2312},[2313],{"type":738,"content":2314},[2315],{"text":2316,"type":742},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":882,"content":2318},[2319],{"type":738,"content":2320},[2321],{"text":2322,"type":742},"Straighten your elbows and extend the weight overhead",{"type":882,"content":2324},[2325],{"type":738,"content":2326},[2327],{"text":2328,"type":742},"Hold the fully extended position for a moment, then repeat slowly",{"type":738,"content":2330},[2331],{"text":2332,"type":742},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":765,"attrs":2334,"content":2335},{"level":874},[2336],{"text":2337,"type":742},"3. Upright Row ",{"type":738,"content":2339},[2340],{"text":2341,"type":742},"Target Muscles: Traps & Deltoids",{"type":879,"content":2343},[2344,2350,2356],{"type":882,"content":2345},[2346],{"type":738,"content":2347},[2348],{"text":2349,"type":742},"Begin standing with your feet hip-width apart",{"type":882,"content":2351},[2352],{"type":738,"content":2353},[2354],{"text":2355,"type":742},"Lift your barbell or dumbbells straight up toward your chin",{"type":882,"content":2357},[2358],{"type":738,"content":2359},[2360],{"text":2361,"type":742},"Pause at the top of the lift, lower, and repeat",{"type":765,"attrs":2363,"content":2364},{"level":874},[2365],{"text":2366,"type":742},"4. Lateral Arm Raise",{"type":738,"content":2368},[2369],{"text":2370,"type":742},"Target Muscles: Triceps & Shoulders",{"type":879,"content":2372},[2373,2379,2385],{"type":882,"content":2374},[2375],{"type":738,"content":2376},[2377],{"text":2378,"type":742},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":882,"content":2380},[2381],{"type":738,"content":2382},[2383],{"text":2384,"type":742},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":882,"content":2386},[2387],{"type":738,"content":2388},[2389],{"text":2390,"type":742},"Lower and repeat",{"type":765,"attrs":2392,"content":2393},{"level":874},[2394],{"text":2395,"type":742},"5. Dumbbell Bench Press",{"type":738,"content":2397},[2398],{"text":2399,"type":742},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":879,"content":2401},[2402,2408,2414,2424],{"type":882,"content":2403},[2404],{"type":738,"content":2405},[2406],{"text":2407,"type":742},"Begin laying on a bench with your feet flat on the floor",{"type":882,"content":2409},[2410],{"type":738,"content":2411},[2412],{"text":2413,"type":742},"Lift the dumbbells to chest height, with your hands facing forward",{"type":882,"content":2415},[2416],{"type":738,"content":2417},[2418,2420],{"text":2419,"type":742},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2421,"type":742,"marks":2422},"(don’t let the dumbbells touch)",[2423],{"type":1319},{"type":882,"content":2425},[2426],{"type":738,"content":2427},[2428],{"text":2429,"type":742},"Lower your arms and repeat",{"type":765,"attrs":2431,"content":2432},{"level":874},[2433],{"text":2434,"type":742},"6. Tricep Dips",{"type":738,"content":2436},[2437],{"text":2302,"type":742},{"type":879,"content":2439},[2440,2446,2452],{"type":882,"content":2441},[2442],{"type":738,"content":2443},[2444],{"text":2445,"type":742},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":882,"content":2447},[2448],{"type":738,"content":2449},[2450],{"text":2451,"type":742},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":882,"content":2453},[2454],{"type":738,"content":2455},[2456],{"text":2457,"type":742},"Push yourself back up until your arms are almost straight, and repeat",{"type":765,"attrs":2459,"content":2460},{"level":874},[2461],{"text":2462,"type":742},"7. Decline Push-Up",{"type":738,"content":2464},[2465],{"text":2466,"type":742},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":879,"content":2468},[2469,2475,2481],{"type":882,"content":2470},[2471],{"type":738,"content":2472},[2473],{"text":2474,"type":742},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":882,"content":2476},[2477],{"type":738,"content":2478},[2479],{"text":2480,"type":742},"Brace your core and glutes, and lower yourself down into a push-up",{"type":882,"content":2482},[2483],{"type":738,"content":2484},[2485],{"text":2486,"type":742},"Extend your elbows to push yourself up, and repeat",{"type":765,"attrs":2488,"content":2489},{"level":874},[2490],{"text":2491,"type":742},"8. Diamond Push-Up",{"type":738,"content":2493},[2494],{"text":2495,"type":742},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":879,"content":2497},[2498,2504,2510],{"type":882,"content":2499},[2500],{"type":738,"content":2501},[2502],{"text":2503,"type":742},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":882,"content":2505},[2506],{"type":738,"content":2507},[2508],{"text":2509,"type":742},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":882,"content":2511},[2512],{"type":738,"content":2513},[2514],{"text":2515,"type":742},"Push yourself back up and repeat",{"type":738,"content":2517},[2518,2520,2527],{"text":2519,"type":742},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2521,"type":742,"marks":2522},"FightCamp Community",[2523],{"type":753,"attrs":2524},{"href":2525,"uuid":48,"anchor":48,"custom":2526,"target":756,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2528,"type":742}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":765,"attrs":2530,"content":2531},{"level":767},[2532],{"text":2533,"type":742},"Train Like a Woman",{"type":738,"content":2535},[2536,2537,2542],{"text":1400,"type":742},{"text":800,"type":742,"marks":2538},[2539],{"type":753,"attrs":2540},{"href":1405,"uuid":48,"anchor":48,"custom":2541,"target":756,"linktype":13},{},{"text":1599,"type":742},{"type":738,"content":2544},[2545],{"text":1412,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2547,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2552,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2553,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2548,"component":118,"meta_info":2549,"meta_title":7,"block_image":2550,"cover_image":2551,"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":2555,"title":2556,"plugin":43,"description":2557},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2559,"alt":2560,"name":7,"focus":7,"title":2560,"filename":2561,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1436],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2572,"created_at":2573,"published_at":2574,"updated_at":2575,"id":2576,"uuid":2577,"content":2578,"slug":2738,"full_slug":2739,"sort_by_date":48,"position":2740,"tag_list":2741,"is_startpage":9,"parent_id":1252,"meta_data":48,"group_id":2742,"first_published_at":2743,"release_id":48,"lang":60,"path":1438,"alternates":2744,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2579,"faqs":2580,"title":2572,"topic":2597,"author":1299,"content":2612,"category":2720,"schedule":2728,"component":1240,"meta_info":2729,"cover_image":2733,"description":2736,"contributors":2737},"af46e437-bfbd-4a28-91a2-df5259454628",[2581,2585,2589,2593],{"_uid":2582,"answer":2583,"question":2584,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2586,"answer":2587,"question":2588,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2590,"answer":2591,"question":2592,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2594,"answer":2595,"question":2596,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2598,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2610,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2611,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2599,"component":39,"meta_info":2607,"block_image":2608,"cover_image":2609,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2600,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2605,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2606,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2601,"component":118,"meta_info":2602,"meta_title":7,"block_image":2603,"cover_image":2604,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":2613},[2614,2627,2632,2636,2641,2645,2659,2664,2677,2682,2686,2699,2703,2707,2716],{"type":738,"content":2615},[2616,2618,2625],{"text":2617,"type":742},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2619,"type":742,"marks":2620},"Strength training",[2621],{"type":753,"attrs":2622},{"href":2623,"uuid":48,"anchor":48,"custom":2624,"target":756,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2626,"type":742}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":765,"attrs":2628,"content":2629},{"level":767},[2630],{"text":2631,"type":742},"Why do Boxers Train Their Neck?",{"type":738,"content":2633},[2634],{"text":2635,"type":742},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":765,"attrs":2637,"content":2638},{"level":767},[2639],{"text":2640,"type":742},"How do Boxers Strength Train Their Neck?",{"type":738,"content":2642},[2643],{"text":2644,"type":742},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":879,"content":2646},[2647,2653],{"type":882,"content":2648},[2649],{"type":738,"content":2650},[2651],{"text":2652,"type":742},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":882,"content":2654},[2655],{"type":738,"content":2656},[2657],{"text":2658,"type":742},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":765,"attrs":2660,"content":2661},{"level":767},[2662],{"text":2663,"type":742},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":738,"content":2665},[2666,2668,2675],{"text":2667,"type":742},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2669,"type":742,"marks":2670},"injury",[2671],{"type":753,"attrs":2672},{"href":2673,"uuid":48,"anchor":48,"custom":2674,"target":756,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2676,"type":742}," occurring.",{"type":765,"attrs":2678,"content":2679},{"level":767},[2680],{"text":2681,"type":742},"How Often Should Boxers Train Their Neck?",{"type":738,"content":2683},[2684],{"text":2685,"type":742},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":917,"attrs":2687},{"id":2688,"body":2689},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2690],{"_uid":2691,"text":2692,"image":2693,"author":2697,"component":2698},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2694,"alt":2695,"name":7,"focus":7,"title":2695,"filename":2696,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":738,"content":2700},[2701],{"text":2702,"type":742},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":765,"attrs":2704,"content":2705},{"level":767},[2706],{"text":1396,"type":742},{"type":738,"content":2708},[2709,2710,2715],{"text":1400,"type":742},{"text":800,"type":742,"marks":2711},[2712],{"type":753,"attrs":2713},{"href":1405,"uuid":48,"anchor":48,"custom":2714,"target":756,"linktype":13},{},{"text":1408,"type":742},{"type":738,"content":2717},[2718],{"text":2719,"type":742},"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":2721,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2726,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2722,"component":118,"meta_info":2723,"meta_title":7,"block_image":2724,"cover_image":2725,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2730,"title":2731,"plugin":43,"description":2732},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2734,"alt":2695,"name":7,"focus":7,"title":2695,"filename":2735,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1436],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1240,"created_at":2746,"published_at":2747,"updated_at":2748,"id":2749,"uuid":2750,"content":2751,"slug":1240,"full_slug":2772,"sort_by_date":48,"position":446,"tag_list":2773,"is_startpage":9,"parent_id":2774,"meta_data":48,"group_id":2775,"first_published_at":2776,"release_id":48,"lang":60,"path":7,"alternates":2777,"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":2752,"component":2753,"meta_info":2754,"custom_content_list":2756},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2755,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2757,2762,2767],{"_uid":2758,"label":2759,"value":2760,"dev_id":2761,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2763,"label":2764,"value":2765,"dev_id":2766,"component":742},"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":2768,"label":2769,"value":2770,"dev_id":2771,"component":742},"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",[],1785892842579]