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Tips for Changing Levels Fast In Boxing","2022-05-25T18:39:44.921Z","2022-11-15T15:43:30.345Z","2022-11-15T15:43:30.371Z",141416839,"14b1e4cb-2623-4a02-bdc5-b1d042ece841",{"_uid":664,"faqs":665,"title":657,"topic":679,"author":694,"content":717,"category":829,"schedule":837,"component":838,"meta_info":839,"cover_image":843,"description":846,"contributors":847},"506156ec-d1f5-48fe-83bf-ee86d8db3219",[666,671,675],{"_uid":667,"answer":668,"question":669,"component":670},"c8434d3d-10b2-47dc-a941-e012a2fe1ac9","Watching any boxing or mixed martial arts match will show you that in order to land the strikes you want to land, you have to get your opponent to shift their defenses to the wrong area. How can you do this effectively and efficiently? By changing the levels of your punches often. Some of the best ways to do so are by using creative combinations and feinting to one level, then attacking another level. ","What does changing levels in boxing do?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"52da77df-ed20-43cc-90f8-ed12bf67bae1","Bend your knees, not your back: One of the worst habits I developed early in my fighting career was bending my back rather than crouching and bending at my waist when I needed to punch low. As a result, I would often end up off-balance and unable to deliver meaningful power shots. The proper way to change your level is by bending your knees and flexing at your waist so that your center of gravity remains stable, allowing you to twist your body into any punches you deliver. \n\nGravity is your friend: One of the masters of changing levels, Mike Tyson, often employed a technique commonly referred to as the ‘Dempsey Step’ or ‘Dempsey Roll’ (also known as the ‘drop step’). This is basically the practice of allowing your natural forward momentum to pull you down, loading your lead leg for a powerful punch. This puts you at the low level for ideal body punches and gives you the ability to rapidly switch between both left and right punches, as well as shift between highs and lows.\n\nGravity is not always your friend: While techniques like the drop step are extremely useful for quickly changing levels, it's important to remember that you still need to fight gravity even when using it to your advantage. One tip that I found that hasn’t ever led me astray is to never ever let your chin get over your knee when crouching down. This is a great guideline to help you keep your center of gravity at a manageable distance from the strong muscles of your hips and legs. If you extend your chin any further, you will start to lose your balance and fall over yourself too much to be able to change levels quickly.","What are tips for changing levels in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"b6d81a9b-3d33-4f62-a884-80befdf89491","Changing levels is an incredibly vital aspect of any fighter’s game, and it’s important to drill combinations that allow you to trick your opponent and open up their defenses. For some awesome combinations you can use to practice, check out FightCamp Co-Founder & Trainer Tommy Duquette’s video for combos that change levels, and remember to always answer the bell and come out swinging.","How can you practice changing levels for boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":680,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":692,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":693,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":681,"component":39,"meta_info":689,"block_image":690,"cover_image":691,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":682,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":687,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":688,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":683,"component":118,"meta_info":684,"meta_title":7,"block_image":685,"cover_image":686,"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},[],[],{"name":695,"created_at":696,"published_at":697,"updated_at":698,"id":699,"uuid":700,"content":701,"slug":710,"full_slug":711,"sort_by_date":48,"position":528,"tag_list":712,"is_startpage":9,"parent_id":713,"meta_data":48,"group_id":714,"first_published_at":715,"release_id":48,"lang":60,"path":48,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":702,"_uid":703,"name":695,"photo":704,"component":708,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":709,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":705,"alt":695,"name":706,"focus":48,"title":695,"filename":707,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":718,"content":719},"doc",[720,736,740,747,753,757,762,774,779,783,788,808,813,825],{"type":721,"content":722},"paragraph",[723,726,734],{"text":724,"type":725},"Watching any boxing or mixed martial arts match will show you that in order to land the strikes you want to land, you have to get your opponent to shift their defenses to the wrong area. How can you do this effectively and efficiently? By changing the levels of your punches often. Some of the best ways to do so are by using creative ","text",{"text":727,"type":725,"marks":728},"combinations",[729],{"type":730,"attrs":731},"link",{"href":732,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://youtu.be/jdfrlmvxc_w","_blank",{"text":735,"type":725}," and feinting to one level, then attacking another level. ",{"type":721,"content":737},[738],{"text":739,"type":725},"But what about the boxing technique behind changing levels? Are there things you should avoid doing? These are some of the questions I had when I first started my boxing training and wanted to mix up my punches (I was a headhunter when I started). Here’s what I learned…",{"type":741,"attrs":742,"content":744},"heading",{"level":743},2,[745],{"text":746,"type":725},"Tips For Changing Levels Fast In Boxing",{"type":741,"attrs":748,"content":750},{"level":749},3,[751],{"text":752,"type":725},"Bend your knees, not your back",{"type":721,"content":754},[755],{"text":756,"type":725},"One of the worst habits I developed early in my fighting career was bending my back rather than crouching and bending at my waist when I needed to punch low. As a result, I would often end up off-balance and unable to deliver meaningful power shots. The proper way to change your level is by bending your knees and flexing at your waist so that your center of gravity remains stable, allowing you to twist your body into any punches you deliver. ",{"type":741,"attrs":758,"content":759},{"level":749},[760],{"text":761,"type":725},"Gravity is your friend",{"type":721,"content":763},[764,766,772],{"text":765,"type":725},"One of the masters of changing levels, ",{"text":767,"type":725,"marks":768},"Mike Tyson",[769],{"type":730,"attrs":770},{"href":771,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://youtube.com/shorts/T2OSeLenxKk?feature=share",{"text":773,"type":725},", often employed a technique commonly referred to as the ‘Dempsey Step’ or ‘Dempsey Roll’ (also known as the ‘drop step’). This is basically the practice of allowing your natural forward momentum to pull you down, loading your lead leg for a powerful punch. This puts you at the low level for ideal body punches and gives you the ability to rapidly switch between both left and right punches, as well as shift between highs and lows.",{"type":741,"attrs":775,"content":776},{"level":749},[777],{"text":778,"type":725},"Gravity is not always your friend",{"type":721,"content":780},[781],{"text":782,"type":725},"While techniques like the drop step are extremely useful for quickly changing levels, it's important to remember that you still need to fight gravity even when using it to your advantage. One tip that I found that hasn’t ever led me astray is to never ever let your chin get over your knee when crouching down. This is a great guideline to help you keep your center of gravity at a manageable distance from the strong muscles of your hips and legs. If you extend your chin any further, you will start to lose your balance and fall over yourself too much to be able to change levels quickly.",{"type":741,"attrs":784,"content":785},{"level":743},[786],{"text":787,"type":725},"Practice Makes Perfect",{"type":721,"content":789},[790,792,798,800,806],{"text":791,"type":725},"Changing levels is an incredibly vital aspect of any fighter’s game, and it’s important to drill combinations that allow you to trick your opponent and open up their defenses. For some awesome combinations, you can use to practice, check out FightCamp Co-Founder & Trainer ",{"text":793,"type":725,"marks":794},"Tommy Duquette’s",[795],{"type":730,"attrs":796},{"href":797,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-tommy-duquette",{"text":799,"type":725}," video for combos that ",{"text":801,"type":725,"marks":802},"change levels",[803],{"type":730,"attrs":804},{"href":805,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://youtu.be/SQwnZ6tzwGE",{"text":807,"type":725},", and remember to always answer the bell and come out swinging.",{"type":741,"attrs":809,"content":810},{"level":743},[811],{"text":812,"type":725},"Train Like a Fighter",{"type":721,"content":814},[815,817,823],{"text":816,"type":725},"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":818,"type":725,"marks":819},"FightCamp",[820],{"type":730,"attrs":821},{"href":822,"uuid":48,"anchor":48,"target":733,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":824,"type":725}," 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":721,"content":826},[827],{"text":828,"type":725},"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":830,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":835,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":836,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":831,"component":118,"meta_info":832,"meta_title":7,"block_image":833,"cover_image":834,"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},[],[],"2022-11-15 00:00","article",{"_uid":840,"title":841,"plugin":43,"description":842},"c104d23c-29e4-410e-ac81-a17c4aa2b2c5","Tips for Changing Levels Fast In Boxing | FightCamp","FightCamp is sharing tips for switching levels effectively and efficiently in boxing. Learn how to use combos to get your opponent to open up their defenses.",{"id":844,"alt":657,"name":7,"focus":48,"title":657,"filename":845,"copyright":7,"fieldtype":50},4949682,"https://a.storyblok.com/f/115220/2400x990/e638d68520/get-low-get-high-tips-for-changing-levels-fast-in-boxing.png","Boxer Iain Mackenzie shares his tips for switching levels effectively and efficiently in boxing. Learn how to get your opponent to open up their defenses.",[],"get-low-get-high-tips-for-changing-levels-fast-in-boxing","blogs/get-low-get-high-tips-for-changing-levels-fast-in-boxing",-4790,[852],"featured",60887917,"269ce682-90a1-4231-a429-681dde550c59","2022-11-14T20:52:03.203Z","training/{{story.slug}}",[],["Reactive",859],[860,1104,1280,1525,1674,1848],{"name":861,"created_at":862,"published_at":863,"updated_at":864,"id":865,"uuid":866,"content":867,"slug":1097,"full_slug":1098,"sort_by_date":48,"position":1099,"tag_list":1100,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":1101,"first_published_at":1102,"release_id":48,"lang":60,"path":856,"alternates":1103,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":868,"faqs":869,"title":861,"topic":890,"author":905,"content":906,"category":1081,"schedule":1089,"component":838,"meta_info":1090,"cover_image":1093,"description":1092,"contributors":1096},"d9342cbc-2f33-448b-95cb-d9141a391216",[870,874,878,882,886],{"_uid":871,"answer":872,"question":873,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":875,"answer":876,"question":877,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":879,"answer":880,"question":881,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":883,"answer":884,"question":885,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":887,"answer":888,"question":889,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":891,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":903,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":904,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":892,"component":39,"meta_info":900,"block_image":901,"cover_image":902,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":893,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":898,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":899,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":894,"component":118,"meta_info":895,"meta_title":7,"block_image":896,"cover_image":897,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":718,"content":907},[908,921,925,939,943,947,961,965,969,973,990,994,998,1002,1018,1022,1027,1040,1044,1054,1067,1071],{"type":721,"content":909},[910,912,919],{"text":911,"type":725},"FightCamp Trainer ",{"text":913,"type":725,"marks":914},"Coach PJ",[915],{"type":730,"attrs":916},{"href":917,"uuid":48,"anchor":48,"custom":918,"target":733,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":920,"type":725}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":721,"content":922},[923],{"text":924,"type":725},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":926,"attrs":927},"blok",{"id":928,"body":929},"d975e679-f879-4a04-b019-c5eb66b48e99",[930],{"_uid":931,"link":932,"image":934,"title":936,"component":938},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":933,"linktype":13,"fieldtype":14,"cached_url":933},"https://youtu.be/G-4nuJefUcE",{"id":935,"alt":936,"name":7,"focus":48,"title":936,"filename":937,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":741,"attrs":940,"content":941},{"level":743},[942],{"text":873,"type":725},{"type":721,"content":944},[945],{"text":946,"type":725},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":926,"attrs":948},{"id":949,"body":950},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[951],{"url":952,"_uid":954,"image":955,"component":959,"copyright_details":960},{"id":7,"url":7,"linktype":953,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":956,"alt":957,"name":7,"focus":48,"title":957,"filename":958,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png","content_image",[],{"type":721,"content":962},[963],{"text":964,"type":725},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":741,"attrs":966,"content":967},{"level":743},[968],{"text":877,"type":725},{"type":721,"content":970},[971],{"text":972,"type":725},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":926,"attrs":974},{"id":949,"body":975},[976],{"url":977,"_uid":978,"image":979,"component":959,"copyright_details":983},{"id":7,"url":7,"linktype":953,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":980,"alt":981,"name":7,"focus":48,"title":981,"filename":982,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[984],{"_uid":985,"link":986,"title":988,"component":989},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":987,"linktype":13,"fieldtype":14,"cached_url":987},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":721,"content":991},[992],{"text":993,"type":725},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":741,"attrs":995,"content":996},{"level":743},[997],{"text":881,"type":725},{"type":721,"content":999},[1000],{"text":1001,"type":725},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":926,"attrs":1003},{"id":949,"body":1004},[1005],{"url":1006,"_uid":1007,"image":1008,"component":959,"copyright_details":1012},{"id":7,"url":7,"linktype":953,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1009,"alt":1010,"name":7,"focus":48,"title":1010,"filename":1011,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1013],{"_uid":1014,"link":1015,"title":1017,"component":989},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1016,"linktype":13,"fieldtype":14,"cached_url":1016},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":721,"content":1019},[1020],{"text":1021,"type":725},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":741,"attrs":1023,"content":1024},{"level":743},[1025],{"text":1026,"type":725},"Levels & Abilities",{"type":721,"content":1028},[1029,1031,1038],{"text":1030,"type":725},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1032,"type":725,"marks":1033},"sweet science",[1034],{"type":730,"attrs":1035},{"href":1036,"uuid":48,"anchor":48,"custom":1037,"target":733,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1039,"type":725},". ",{"type":741,"attrs":1041,"content":1042},{"level":743},[1043],{"text":889,"type":725},{"type":926,"attrs":1045},{"id":949,"body":1046},[1047],{"url":1048,"_uid":1049,"image":1050,"component":959,"copyright_details":1053},{"id":7,"url":7,"linktype":953,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1051,"alt":957,"name":7,"focus":48,"title":957,"filename":1052,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":721,"content":1055},[1056,1058,1065],{"text":1057,"type":725},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1059,"type":725,"marks":1060},"FightCamp app",[1061],{"type":730,"attrs":1062},{"href":1063,"uuid":48,"anchor":48,"custom":1064,"target":733,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1066,"type":725},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":741,"attrs":1068,"content":1069},{"level":743},[1070],{"text":812,"type":725},{"type":721,"content":1072},[1073,1074,1079],{"text":816,"type":725},{"text":818,"type":725,"marks":1075},[1076],{"type":730,"attrs":1077},{"href":822,"uuid":48,"anchor":48,"custom":1078,"target":733,"linktype":13},{},{"text":1080,"type":725}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1082,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1087,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1088,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1083,"component":118,"meta_info":1084,"meta_title":7,"block_image":1085,"cover_image":1086,"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},[],[],"2022-12-29 00:00",{"_uid":1091,"title":861,"plugin":43,"description":1092},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1094,"alt":861,"name":7,"focus":48,"title":861,"filename":1095,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[852],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1105,"created_at":1106,"published_at":1107,"updated_at":1108,"id":1109,"uuid":1110,"content":1111,"slug":1274,"full_slug":1275,"sort_by_date":48,"position":1276,"tag_list":1277,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":1278,"first_published_at":1107,"release_id":48,"lang":60,"path":856,"alternates":1279,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1112,"faqs":1113,"title":1105,"topic":1130,"author":700,"content":1145,"category":1255,"schedule":1263,"component":838,"meta_info":1264,"cover_image":1268,"description":1272,"contributors":1273},"52144e3e-d0cf-4037-a459-fad9641f4053",[1114,1118,1122,1126],{"_uid":1115,"answer":1116,"question":1117,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1119,"answer":1120,"question":1121,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1123,"answer":1124,"question":1125,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1127,"answer":1128,"question":1129,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1131,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1143,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1144,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1132,"component":39,"meta_info":1140,"block_image":1141,"cover_image":1142,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1133,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1138,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1139,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1134,"component":118,"meta_info":1135,"meta_title":7,"block_image":1136,"cover_image":1137,"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":718,"content":1146},[1147,1151,1156,1161,1174,1178,1183,1187,1192,1203,1208,1221,1226,1238,1242,1251],{"type":721,"content":1148},[1149],{"text":1150,"type":725},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":741,"attrs":1152,"content":1153},{"level":743},[1154],{"text":1155,"type":725},"4 Ways To Tire Out Your Opponent",{"type":741,"attrs":1157,"content":1158},{"level":749},[1159],{"text":1160,"type":725},"A Consistent Body Attack",{"type":721,"content":1162},[1163,1165,1172],{"text":1164,"type":725},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1166,"type":725,"marks":1167},"opponent’s body",[1168],{"type":730,"attrs":1169},{"href":1170,"uuid":48,"anchor":48,"custom":1171,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1173,"type":725},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":721,"content":1175},[1176],{"text":1177,"type":725},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":741,"attrs":1179,"content":1180},{"level":749},[1181],{"text":1182,"type":725},"Constant Pressure",{"type":721,"content":1184},[1185],{"text":1186,"type":725},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":741,"attrs":1188,"content":1189},{"level":749},[1190],{"text":1191,"type":725},"Cut Off the Ring ",{"type":721,"content":1193},[1194,1201],{"text":1195,"type":725,"marks":1196},"Cutting off the space",[1197],{"type":730,"attrs":1198},{"href":1199,"uuid":48,"anchor":48,"custom":1200,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1202,"type":725}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":741,"attrs":1204,"content":1205},{"level":749},[1206],{"text":1207,"type":725},"Attack the Arms",{"type":721,"content":1209},[1210,1212,1219],{"text":1211,"type":725},"This is a favorite trick of ",{"text":1213,"type":725,"marks":1214},"Canelo Alvarez",[1215],{"type":730,"attrs":1216},{"href":1217,"uuid":48,"anchor":48,"custom":1218,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1220,"type":725}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":741,"attrs":1222,"content":1223},{"level":743},[1224],{"text":1225,"type":725},"Sapping Their Strength",{"type":721,"content":1227},[1228,1230,1236],{"text":1229,"type":725},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":767,"type":725,"marks":1231},[1232],{"type":730,"attrs":1233},{"href":1234,"uuid":48,"anchor":48,"custom":1235,"target":733,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1237,"type":725}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":741,"attrs":1239,"content":1240},{"level":743},[1241],{"text":812,"type":725},{"type":721,"content":1243},[1244,1245,1250],{"text":816,"type":725},{"text":818,"type":725,"marks":1246},[1247],{"type":730,"attrs":1248},{"href":822,"uuid":48,"anchor":48,"custom":1249,"target":733,"linktype":13},{},{"text":824,"type":725},{"type":721,"content":1252},[1253],{"text":1254,"type":725},"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":1256,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1261,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1262,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1257,"component":118,"meta_info":1258,"meta_title":7,"block_image":1259,"cover_image":1260,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":1265,"title":1266,"plugin":43,"description":1267},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1269,"alt":1270,"name":7,"focus":48,"title":1270,"filename":1271,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[852],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1281,"created_at":1282,"published_at":1283,"updated_at":1284,"id":1285,"uuid":1286,"content":1287,"slug":1518,"full_slug":1519,"sort_by_date":48,"position":1520,"tag_list":1521,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":1522,"first_published_at":1523,"release_id":48,"lang":60,"path":856,"alternates":1524,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1288,"faqs":1289,"title":1281,"topic":1302,"author":1317,"content":1318,"category":1499,"schedule":1507,"component":838,"meta_info":1508,"cover_image":1512,"description":1516,"contributors":1517},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1290,1294,1298],{"_uid":1291,"answer":1292,"question":1293,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1295,"answer":1296,"question":1297,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1299,"answer":1300,"question":1301,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1303,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1315,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1316,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1304,"component":39,"meta_info":1312,"block_image":1313,"cover_image":1314,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1305,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1310,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1311,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1306,"component":118,"meta_info":1307,"meta_title":7,"block_image":1308,"cover_image":1309,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":718,"content":1319},[1320,1324,1328,1332,1336,1351,1400,1414,1419,1443,1477,1481,1485,1496],{"type":741,"attrs":1321,"content":1322},{"level":743},[1323],{"text":1293,"type":725},{"type":721,"content":1325},[1326],{"text":1327,"type":725},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":721,"content":1329},[1330],{"text":1331,"type":725},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":741,"attrs":1333,"content":1334},{"level":743},[1335],{"text":1297,"type":725},{"type":721,"content":1337},[1338,1340,1349],{"text":1339,"type":725},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1341,"type":725,"marks":1342},"National Academy of Sports Medicine",[1343,1347],{"type":730,"attrs":1344},{"href":1345,"uuid":48,"anchor":48,"custom":1346,"target":733,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1348},"underline",{"text":1350,"type":725}," has a few exercise-related symptoms of overtraining:",{"type":1352,"attrs":1353,"content":1356},"ordered_list",{"order":1354},{"order":1355},1,[1357,1364,1370,1376,1382,1388,1394],{"type":1358,"content":1359},"list_item",[1360],{"type":721,"content":1361},[1362],{"text":1363,"type":725},"A plateau or decline in workout performance or progress",{"type":1358,"content":1365},[1366],{"type":721,"content":1367},[1368],{"text":1369,"type":725},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1358,"content":1371},[1372],{"type":721,"content":1373},[1374],{"text":1375,"type":725},"Excessive sweating or overheating",{"type":1358,"content":1377},[1378],{"type":721,"content":1379},[1380],{"text":1381,"type":725},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1358,"content":1383},[1384],{"type":721,"content":1385},[1386],{"text":1387,"type":725},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1358,"content":1389},[1390],{"type":721,"content":1391},[1392],{"text":1393,"type":725},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1358,"content":1395},[1396],{"type":721,"content":1397},[1398],{"text":1399,"type":725},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":721,"content":1401},[1402,1404,1412],{"text":1403,"type":725},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1405,"type":725,"marks":1406},"FightCamp App",[1407,1411],{"type":730,"attrs":1408},{"href":1409,"uuid":48,"anchor":48,"custom":1410,"target":733,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1348},{"text":1413,"type":725}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":741,"attrs":1415,"content":1416},{"level":743},[1417],{"text":1418,"type":725},"A Day of Rest",{"type":721,"content":1420},[1421,1423,1431,1433,1441],{"text":1422,"type":725},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1424,"type":725,"marks":1425},"Aaron",[1426,1430],{"type":730,"attrs":1427},{"href":1428,"uuid":48,"anchor":48,"custom":1429,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1348},{"text":1432,"type":725}," and ",{"text":1434,"type":725,"marks":1435},"Flo",[1436,1440],{"type":730,"attrs":1437},{"href":1438,"uuid":48,"anchor":48,"custom":1439,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1348},{"text":1442,"type":725},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":721,"content":1444},[1445,1447,1455,1457,1465,1467,1475],{"text":1446,"type":725},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1448,"type":725,"marks":1449},"researchers",[1450,1454],{"type":730,"attrs":1451},{"href":1452,"uuid":48,"anchor":48,"custom":1453,"target":733,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1348},{"text":1456,"type":725}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1458,"type":725,"marks":1459},"FightCamp Trainers",[1460,1464],{"type":730,"attrs":1461},{"href":1462,"uuid":48,"anchor":48,"custom":1463,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1348},{"text":1466,"type":725}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1468,"type":725,"marks":1469},"neurological connections",[1470,1474],{"type":730,"attrs":1471},{"href":1472,"uuid":48,"anchor":48,"custom":1473,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1348},{"text":1476,"type":725},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":721,"content":1478},[1479],{"text":1480,"type":725},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":741,"attrs":1482,"content":1483},{"level":743},[1484],{"text":812,"type":725},{"type":721,"content":1486},[1487,1488,1494],{"text":816,"type":725},{"text":818,"type":725,"marks":1489},[1490,1493],{"type":730,"attrs":1491},{"href":822,"uuid":48,"anchor":48,"custom":1492,"target":733,"linktype":13},{},{"type":1348},{"text":1495,"type":725}," 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":721,"content":1497},[1498],{"text":1254,"type":725},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1500,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1505,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1506,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1501,"component":118,"meta_info":1502,"meta_title":7,"block_image":1503,"cover_image":1504,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1509,"title":1510,"plugin":43,"description":1511},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1513,"alt":1514,"name":7,"focus":7,"title":1514,"filename":1515,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[852],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1526,"created_at":1527,"published_at":1528,"updated_at":1529,"id":1530,"uuid":1531,"content":1532,"slug":1668,"full_slug":1669,"sort_by_date":48,"position":1670,"tag_list":1671,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":1672,"first_published_at":1528,"release_id":48,"lang":60,"path":856,"alternates":1673,"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":1533,"faqs":1534,"title":1526,"topic":1551,"author":700,"content":1566,"category":1652,"schedule":1660,"component":838,"meta_info":1661,"cover_image":1664,"description":1663,"contributors":1667},"96d7fcda-e3db-4f35-935d-fd195032b834",[1535,1539,1543,1547],{"_uid":1536,"answer":1537,"question":1538,"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":1540,"answer":1541,"question":1542,"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":1544,"answer":1545,"question":1546,"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":1548,"answer":1549,"question":1550,"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":1552,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1564,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1565,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1553,"component":39,"meta_info":1561,"block_image":1562,"cover_image":1563,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1554,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1559,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1555,"component":118,"meta_info":1556,"meta_title":7,"block_image":1557,"cover_image":1558,"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":718,"content":1567},[1568,1588,1593,1596,1601,1604,1609,1631,1636,1640,1649],{"type":721,"content":1569},[1570,1572,1579,1580,1586],{"text":1571,"type":725},"Boxing is a sport about ",{"text":1573,"type":725,"marks":1574},"range",[1575],{"type":730,"attrs":1576},{"href":1577,"uuid":48,"anchor":48,"custom":1578,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1432,"type":725},{"text":1581,"type":725,"marks":1582},"distance",[1583],{"type":730,"attrs":1584},{"href":1199,"uuid":48,"anchor":48,"custom":1585,"target":733,"linktype":13},{},{"text":1587,"type":725},", 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":741,"attrs":1589,"content":1590},{"level":743},[1591],{"text":1592,"type":725},"Step Behind The Jab",{"type":721,"content":1594},[1595],{"text":1541,"type":725},{"type":741,"attrs":1597,"content":1598},{"level":743},[1599],{"text":1600,"type":725},"Front Foot Defense",{"type":721,"content":1602},[1603],{"text":1545,"type":725},{"type":741,"attrs":1605,"content":1606},{"level":743},[1607],{"text":1608,"type":725},"Cutting Off The Ring",{"type":721,"content":1610},[1611,1613,1620,1622,1629],{"text":1612,"type":725},"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":1614,"type":725,"marks":1615},"outside fighter",[1616],{"type":730,"attrs":1617},{"href":1618,"uuid":48,"anchor":48,"custom":1619,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1621,"type":725},". 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":1623,"type":725,"marks":1624},"jab",[1625],{"type":730,"attrs":1626},{"href":1627,"uuid":48,"anchor":48,"custom":1628,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1630,"type":725}," 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":741,"attrs":1632,"content":1633},{"level":743},[1634],{"text":1635,"type":725},"The Takeaway",{"type":721,"content":1637},[1638],{"text":1639,"type":725},"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":721,"content":1641},[1642,1643,1648],{"text":816,"type":725},{"text":818,"type":725,"marks":1644},[1645],{"type":730,"attrs":1646},{"href":822,"uuid":48,"anchor":48,"custom":1647,"target":733,"linktype":13},{},{"text":824,"type":725},{"type":721,"content":1650},[1651],{"text":1254,"type":725},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1653,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1658,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1659,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1654,"component":118,"meta_info":1655,"meta_title":7,"block_image":1656,"cover_image":1657,"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":1662,"title":1526,"plugin":43,"description":1663},"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":1665,"alt":1526,"name":7,"focus":48,"title":1526,"filename":1666,"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,[852],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1675,"created_at":1676,"published_at":1677,"updated_at":1678,"id":1679,"uuid":1680,"content":1681,"slug":1841,"full_slug":1842,"sort_by_date":48,"position":1843,"tag_list":1844,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":1845,"first_published_at":1846,"release_id":48,"lang":60,"path":856,"alternates":1847,"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":1682,"faqs":1683,"title":1675,"topic":1700,"author":700,"content":1715,"category":1823,"schedule":1831,"component":838,"meta_info":1832,"cover_image":1836,"description":1839,"contributors":1840},"af46e437-bfbd-4a28-91a2-df5259454628",[1684,1688,1692,1696],{"_uid":1685,"answer":1686,"question":1687,"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":1689,"answer":1690,"question":1691,"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":1693,"answer":1694,"question":1695,"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":1697,"answer":1698,"question":1699,"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":1701,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1713,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1714,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1702,"component":39,"meta_info":1710,"block_image":1711,"cover_image":1712,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1703,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1708,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1704,"component":118,"meta_info":1705,"meta_title":7,"block_image":1706,"cover_image":1707,"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":718,"content":1716},[1717,1730,1735,1739,1744,1748,1763,1768,1781,1786,1790,1803,1807,1811,1820],{"type":721,"content":1718},[1719,1721,1728],{"text":1720,"type":725},"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":1722,"type":725,"marks":1723},"Strength training",[1724],{"type":730,"attrs":1725},{"href":1726,"uuid":48,"anchor":48,"custom":1727,"target":733,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1729,"type":725}," 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":741,"attrs":1731,"content":1732},{"level":743},[1733],{"text":1734,"type":725},"Why do Boxers Train Their Neck?",{"type":721,"content":1736},[1737],{"text":1738,"type":725},"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":741,"attrs":1740,"content":1741},{"level":743},[1742],{"text":1743,"type":725},"How do Boxers Strength Train Their Neck?",{"type":721,"content":1745},[1746],{"text":1747,"type":725},"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":1749,"content":1750},"bullet_list",[1751,1757],{"type":1358,"content":1752},[1753],{"type":721,"content":1754},[1755],{"text":1756,"type":725},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":1358,"content":1758},[1759],{"type":721,"content":1760},[1761],{"text":1762,"type":725},"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":741,"attrs":1764,"content":1765},{"level":743},[1766],{"text":1767,"type":725},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":721,"content":1769},[1770,1772,1779],{"text":1771,"type":725},"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":1773,"type":725,"marks":1774},"injury",[1775],{"type":730,"attrs":1776},{"href":1777,"uuid":48,"anchor":48,"custom":1778,"target":733,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1780,"type":725}," occurring.",{"type":741,"attrs":1782,"content":1783},{"level":743},[1784],{"text":1785,"type":725},"How Often Should Boxers Train Their Neck?",{"type":721,"content":1787},[1788],{"text":1789,"type":725},"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":926,"attrs":1791},{"id":1792,"body":1793},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1794],{"_uid":1795,"text":1796,"image":1797,"author":1801,"component":1802},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1798,"alt":1799,"name":7,"focus":7,"title":1799,"filename":1800,"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":721,"content":1804},[1805],{"text":1806,"type":725},"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":741,"attrs":1808,"content":1809},{"level":743},[1810],{"text":812,"type":725},{"type":721,"content":1812},[1813,1814,1819],{"text":816,"type":725},{"text":818,"type":725,"marks":1815},[1816],{"type":730,"attrs":1817},{"href":822,"uuid":48,"anchor":48,"custom":1818,"target":733,"linktype":13},{},{"text":1495,"type":725},{"type":721,"content":1821},[1822],{"text":828,"type":725},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1824,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1829,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1830,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1825,"component":118,"meta_info":1826,"meta_title":7,"block_image":1827,"cover_image":1828,"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":1833,"title":1834,"plugin":43,"description":1835},"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":1837,"alt":1799,"name":7,"focus":7,"title":1799,"filename":1838,"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,[852],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1849,"created_at":1850,"published_at":1851,"updated_at":1852,"id":1853,"uuid":1854,"content":1855,"slug":2185,"full_slug":2186,"sort_by_date":48,"position":2187,"tag_list":2188,"is_startpage":9,"parent_id":853,"meta_data":48,"group_id":2189,"first_published_at":2190,"release_id":48,"lang":60,"path":856,"alternates":2191,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1856,"faqs":1857,"title":1849,"topic":1870,"author":1317,"content":1885,"category":2166,"schedule":2174,"component":838,"meta_info":2175,"cover_image":2179,"description":2183,"contributors":2184},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1858,1862,1866],{"_uid":1859,"answer":1860,"question":1861,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1863,"answer":1864,"question":1865,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1867,"answer":1868,"question":1869,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1871,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1883,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1884,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1872,"component":39,"meta_info":1880,"block_image":1881,"cover_image":1882,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1873,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1878,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1879,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1874,"component":118,"meta_info":1875,"meta_title":7,"block_image":1876,"cover_image":1877,"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":718,"content":1886},[1887,1901,1905,1917,1922,1927,1955,1960,1987,1992,2014,2019,2041,2046,2068,2073,2100,2105,2121,2125,2149,2153,2163],{"type":721,"content":1888},[1889,1891,1899],{"text":1890,"type":725},"Post-workout ",{"text":1892,"type":725,"marks":1893},"stretches",[1894,1898],{"type":730,"attrs":1895},{"href":1896,"uuid":48,"anchor":48,"custom":1897,"target":733,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1348},{"text":1900,"type":725}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":741,"attrs":1902,"content":1903},{"level":743},[1904],{"text":1861,"type":725},{"type":721,"content":1906},[1907,1915],{"text":1908,"type":725,"marks":1909},"Research",[1910,1914],{"type":730,"attrs":1911},{"href":1912,"uuid":48,"anchor":48,"custom":1913,"target":733,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1348},{"text":1916,"type":725}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":741,"attrs":1918,"content":1919},{"level":743},[1920],{"text":1921,"type":725},"7 Stretches to Help You Recover Post-Workout",{"type":741,"attrs":1923,"content":1924},{"level":749},[1925],{"text":1926,"type":725},"Shoulder Flossing",{"type":1352,"attrs":1928,"content":1930},{"order":1929},{"order":1355},[1931,1937,1943,1949],{"type":1358,"content":1932},[1933],{"type":721,"content":1934},[1935],{"text":1936,"type":725},"Start in a standing position.",{"type":1358,"content":1938},[1939],{"type":721,"content":1940},[1941],{"text":1942,"type":725},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1358,"content":1944},[1945],{"type":721,"content":1946},[1947],{"text":1948,"type":725},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":1358,"content":1950},[1951],{"type":721,"content":1952},[1953],{"text":1954,"type":725},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":741,"attrs":1956,"content":1957},{"level":749},[1958],{"text":1959,"type":725},"World's Greatest Stretch ",{"type":1352,"attrs":1961,"content":1962},{"order":1355},[1963,1969,1975,1981],{"type":1358,"content":1964},[1965],{"type":721,"content":1966},[1967],{"text":1968,"type":725},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1358,"content":1970},[1971],{"type":721,"content":1972},[1973],{"text":1974,"type":725},"Next to the left hand, raise the left hand to the sky. ",{"type":1358,"content":1976},[1977],{"type":721,"content":1978},[1979],{"text":1980,"type":725},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1358,"content":1982},[1983],{"type":721,"content":1984},[1985],{"text":1986,"type":725},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":741,"attrs":1988,"content":1989},{"level":749},[1990],{"text":1991,"type":725},"Kneeling Quad/Hip Flexor Stretch",{"type":1352,"attrs":1993,"content":1995},{"order":1994},{"order":1355},[1996,2002,2008],{"type":1358,"content":1997},[1998],{"type":721,"content":1999},[2000],{"text":2001,"type":725},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1358,"content":2003},[2004],{"type":721,"content":2005},[2006],{"text":2007,"type":725},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1358,"content":2009},[2010],{"type":721,"content":2011},[2012],{"text":2013,"type":725},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":741,"attrs":2015,"content":2016},{"level":749},[2017],{"text":2018,"type":725},"Cat/Cow",{"type":1352,"attrs":2020,"content":2022},{"order":2021},{"order":1355},[2023,2029,2035],{"type":1358,"content":2024},[2025],{"type":721,"content":2026},[2027],{"text":2028,"type":725},"Start on all fours, neutral spine. ",{"type":1358,"content":2030},[2031],{"type":721,"content":2032},[2033],{"text":2034,"type":725},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1358,"content":2036},[2037],{"type":721,"content":2038},[2039],{"text":2040,"type":725},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":741,"attrs":2042,"content":2043},{"level":749},[2044],{"text":2045,"type":725},"Thread the Needle",{"type":1352,"attrs":2047,"content":2049},{"order":2048},{"order":1355},[2050,2056,2062],{"type":1358,"content":2051},[2052],{"type":721,"content":2053},[2054],{"text":2055,"type":725},"Start on all fours. ",{"type":1358,"content":2057},[2058],{"type":721,"content":2059},[2060],{"text":2061,"type":725},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1358,"content":2063},[2064],{"type":721,"content":2065},[2066],{"text":2067,"type":725},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":741,"attrs":2069,"content":2070},{"level":749},[2071],{"text":2072,"type":725},"Thread the Needle With a Twist ",{"type":1352,"attrs":2074,"content":2076},{"order":2075},{"order":1355},[2077,2082,2088,2094],{"type":1358,"content":2078},[2079],{"type":721,"content":2080},[2081],{"text":2055,"type":725},{"type":1358,"content":2083},[2084],{"type":721,"content":2085},[2086],{"text":2087,"type":725},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":1358,"content":2089},[2090],{"type":721,"content":2091},[2092],{"text":2093,"type":725},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1358,"content":2095},[2096],{"type":721,"content":2097},[2098],{"text":2099,"type":725},"Return to the starting position.",{"type":741,"attrs":2101,"content":2102},{"level":749},[2103],{"text":2104,"type":725},"Scorpion Stretch (Prone) ",{"type":1352,"attrs":2106,"content":2108},{"order":2107},{"order":1355},[2109,2115],{"type":1358,"content":2110},[2111],{"type":721,"content":2112},[2113],{"text":2114,"type":725},"Begin lying down, arms out in T. ",{"type":1358,"content":2116},[2117],{"type":721,"content":2118},[2119],{"text":2120,"type":725},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":741,"attrs":2122,"content":2123},{"level":743},[2124],{"text":1869,"type":725},{"type":721,"content":2126},[2127,2129,2137,2139,2147],{"text":2128,"type":725},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2130,"type":725,"marks":2131},"range of motion improvements",[2132,2136],{"type":730,"attrs":2133},{"href":2134,"uuid":48,"anchor":48,"custom":2135,"target":733,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1348},{"text":2138,"type":725},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2140,"type":725,"marks":2141},"Studies",[2142,2146],{"type":730,"attrs":2143},{"href":2144,"uuid":48,"anchor":48,"custom":2145,"target":733,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1348},{"text":2148,"type":725}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":741,"attrs":2150,"content":2151},{"level":743},[2152],{"text":812,"type":725},{"type":721,"content":2154},[2155,2156,2162],{"text":816,"type":725},{"text":818,"type":725,"marks":2157},[2158,2161],{"type":730,"attrs":2159},{"href":822,"uuid":48,"anchor":48,"custom":2160,"target":733,"linktype":13},{},{"type":1348},{"text":1495,"type":725},{"type":721,"content":2164},[2165],{"text":828,"type":725},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2167,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2172,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2173,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2168,"component":118,"meta_info":2169,"meta_title":7,"block_image":2170,"cover_image":2171,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2176,"title":2177,"plugin":43,"description":2178},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2180,"alt":2181,"name":7,"focus":7,"title":2181,"filename":2182,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[852],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":838,"created_at":2193,"published_at":2194,"updated_at":2195,"id":2196,"uuid":2197,"content":2198,"slug":838,"full_slug":2219,"sort_by_date":48,"position":446,"tag_list":2220,"is_startpage":9,"parent_id":2221,"meta_data":48,"group_id":2222,"first_published_at":2223,"release_id":48,"lang":60,"path":7,"alternates":2224,"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":2199,"component":2200,"meta_info":2201,"custom_content_list":2203},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2202,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2204,2209,2214],{"_uid":2205,"label":2206,"value":2207,"dev_id":2208,"component":725},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2210,"label":2211,"value":2212,"dev_id":2213,"component":725},"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":2215,"label":2216,"value":2217,"dev_id":2218,"component":725},"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",[],1785892845320]