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The idea behind it is simple: cycle through high-intensity work intervals, followed by shorter recovery intervals. You engage your anaerobic metabolic system but for a longer period of time. A HIIT workout doesn't necessarily require any equipment other than having a stopwatch (or just your smartphone); you can do many of the exercises using just your bodyweight. Another benefit of HIIT is that you can practice it anywhere--your living room, outside, and even when traveling.","What is a HIIT workout?",{"_uid":676,"answer":677,"question":678,"component":670},"3d4ee08e-f5f8-4f9e-87c9-b1aef04f218a","Start in a standing position. Begin jumping from one foot to the other (like you are running in place). In the last 10 seconds, bring the knees higher and increase the intensity","HIIT Workout: High Knees",{"_uid":680,"answer":681,"question":682,"component":670},"fd4d58a5-d94c-414f-8a97-e2e7202f401b","Start on the ground, in a push-up position. Lower your body to the ground, breathing in. As you push back up, exhale fully. After you reach the top of your push-up, press your hips up and back into downward dog. Engage your arms, core, and legs to power the movement. Hold for a couple of seconds. Return back to a push-up position. Repeat. In the last 10 seconds, increase the intensity and pick up the pace","HIIT Workout: Push Up + Downward Dog",{"_uid":684,"answer":685,"question":686,"component":670},"521473b3-22c8-4ad6-b6bf-e554af85ed69","Start in a standing position with your feet together. Jump 3-5 feet to the right while swinging your hands out for momentum. Land softly on your right leg, with your left leg, either slightly touching the ground behind your right leg (easier) or just above the ground (harder), while bringing your hands back to your body. Finish the movement with a shallow squat on your right leg. When you increase the intensity, make the squat deeper; you can even try to touch the toes of your right foot with your left hand. Repeat the same movement to your left. Repeat this side-to-side movement. In the last 10 seconds, increase the intensity; optional: vary the lengths of your jumps and the depths of your single-leg squats","HIIT Workout: Skaters",{"_uid":688,"answer":689,"question":690,"component":670},"5c32e3f4-8a63-461e-b419-01c79a99396e","Start in a push-up position with your hands shoulder-width apart. Draw your right knee up towards your right shoulder, then back down.  Repeat with your left knee towards your left shoulder. Do 2 reps and on the third rep, hold your knee forward at your shoulder for a couple of seconds. Repeat this hold every 3 reps, alternating the side you hold. Repeat. In the last 10 seconds, increase the speed","HIIT Workout: Mountain Climbers",{"_uid":692,"answer":693,"question":694,"component":670},"63939248-7afb-4b4c-8677-4fdc2ec34e06","Start in a seated position with your hands on the ground behind your back, fingers pointing forward or slightly inward. Bend your knees and plant your feet. Your feet should be about shoulder-width apart in front of you. Lift your pelvis off the ground pushing down into your palms and feet. Take 5 “steps” forward: At the same time step forward with the left leg and bring the right hand forward. Then step forward with the right leg and bring the left hand forward. Repeat until you complete 5 steps forward. Take 5 steps backward (same pattern as above, but going backward). Repeat this back-and-forth movement until the time is up. Optional: in the last 10 seconds, increase the speed of your crab walk","HIIT Workout: Crab Walks",{"_uid":696,"answer":697,"question":698,"component":670},"15e6d9ca-d240-4113-9879-a5291ccb83de","Start in a standing position. Step back with your left leg while bending it at the knee. Squat down on your right leg until your left knee touches the ground (both of your knees should be bent at a 90 degree angle). Stand back up and bring your left leg back to its initial position. Repeat with the right leg. Continue alternating legs. In the last 10 seconds, you can either increase the intensity or try Jump Switch Lunges","HIIT Workout: Reverse Lunges",{"_uid":700,"answer":701,"question":702,"component":670},"28440109-09e1-4905-82c3-f2a111be02c3","Start in the bottom position of a Reverse Lunge. Instead of standing back up, jump in place, switching the position of your legs. Drop back down into a squat. Repeat","HIIT Workout: Jump Switch Lunges",{"_uid":704,"answer":705,"question":706,"component":670},"33308ffe-d876-444f-a328-10a2de13e1d6","Start in a push-up position. Lower down to your left forearm followed by your right forearm. Now you are in a low plank position. Starting with your left side, raise back up into a push-up position. Repeat. In the last 10 seconds, pick up the speed","HIIT Workout: Up Downs",{"_uid":708,"answer":709,"question":710,"component":670},"729568d0-3f7c-4036-a755-edb4b37b55d2","Start in a standing position. Drop down into a push-up position. Do a push-up. Return to stand. Jump a few feet to your right (if you have an obstacle, jump over it). Try to exaggerate the movement, drawing your knees up into the air as high as you can. Drop down for a push-up and repeat, jumping to the left. Repeat. In the last 10 seconds, pick up the speed","HIIT Workout: Burpee + Tuck Jump",{"_uid":712,"answer":713,"question":714,"component":670},"bd0a94de-89fa-4deb-9ced-3226de6b7857","Lay on your back with your legs out straight. With your boxing guard up, fists under your cheekbones, and elbows close to your body, do a sit-up. At the top of your sit-up, throw a quick jab-cross (1-2) punch combination. Return to guard and lower back down. Repeat","HIIT Workout: Sit Up + Jab - Cross (1 - 2)",{"_uid":716,"answer":717,"question":718,"component":670},"02fe50de-6736-4e85-99fc-17ee61372b80","Lay on your back with your legs in the air, knees bent at 90 degrees. Lift your head and shoulders slightly off the ground and place your hands behind your head. Extend your left leg and at the same time bring your left elbow as close to your right knee as possible - that's 1 rep. Return the left leg to the starting position as you extend the right leg and rotate your torso to the other side (right elbow trying to touch the coming left knee) - that's 2 reps. On the third rep, hold the left leg extended and the left elbow close to the right knee. Repeat this hold every 3 reps, alternating the side you hold. Repeat. In the last 10 seconds, try to push it to get more reps in","HIIT Workout: Bicycles",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":720,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":732,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":733,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":721,"component":39,"meta_info":729,"block_image":730,"cover_image":731,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":722,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":727,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":728,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":723,"component":118,"meta_info":724,"meta_title":7,"block_image":725,"cover_image":726,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":735,"created_at":736,"published_at":737,"updated_at":738,"id":739,"uuid":740,"content":741,"slug":751,"full_slug":752,"sort_by_date":48,"position":86,"tag_list":753,"is_startpage":9,"parent_id":754,"meta_data":48,"group_id":755,"first_published_at":756,"release_id":48,"lang":60,"path":48,"alternates":757,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":742,"_uid":743,"name":735,"photo":744,"component":748,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":749,"social_link_linkedin":7,"social_link_instagram":750,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":745,"alt":735,"name":746,"focus":48,"title":735,"filename":747,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":759,"content":760},"doc",[761,767,771,775,779,783,799,813,820,861,865,870,876,886,906,911,916,925,981,985,990,999,1051,1055,1060,1069,1112,1116,1121,1130,1200,1204,1209,1218,1261,1265,1290,1294,1299,1308,1347,1351,1356,1365,1369,1424,1428,1433,1442,1473,1477,1481,1486,1495,1545,1549,1568,1600,1605],{"type":762,"content":763},"paragraph",[764],{"text":765,"type":766},"HIIT (High-Intensity Interval Training) is one of the fastest ways to get in shape. With just a few minutes a day, you can get in a full body workout and start to see improvement in your stamina, strength, and overall fitness.","text",{"type":762,"content":768},[769],{"text":770,"type":766},"HIIT is used by athletes of all levels - from beginners to pros - and in any location - your gym, living room, hotel room, backyard or the beach. Making it the perfect no equipment necessary, travel workout.",{"type":762,"content":772},[773],{"text":774,"type":766},"The idea behind it is simple: cycle through high-intensity work intervals, followed by shorter recovery intervals. You engage your anaerobic metabolic system but for an extended period of time.",{"type":762,"content":776},[777],{"text":778,"type":766},"This HIIT workout only requires a stopwatch (or just your smartphone). You can do many of the exercises with bodyweight or add light weights for more advanced cardio training.",{"type":762,"content":780},[781],{"text":782,"type":766},"Here, FightCamp Trainer Aaron “Speedy” Swenson leads you through a HIIT workout: 10 intervals, each consisting of:",{"type":784,"content":785},"bullet_list",[786,793],{"type":787,"content":788},"list_item",[789],{"type":762,"content":790},[791],{"text":792,"type":766},"40 seconds of work (with the last 10-15 seconds higher intensity)",{"type":787,"content":794},[795],{"type":762,"content":796},[797],{"text":798,"type":766},"20 seconds of rest",{"type":800,"attrs":801},"blok",{"id":802,"body":803},"9f48257c-d907-4c61-848e-77314a765cc4",[804],{"_uid":805,"link":806,"image":808,"title":810,"component":812},"i-e5b4df19-e529-443c-ad9a-454e2bf9d9b8",{"id":7,"url":807,"linktype":13,"fieldtype":14,"cached_url":807},"https://youtu.be/zOJXDu6OzrQ",{"id":809,"alt":810,"name":7,"focus":48,"title":810,"filename":811,"copyright":7,"fieldtype":50},3411549,"HIIT Body Weight Workout | 10 Minute Summer Fitness Training","https://a.storyblok.com/f/115220/1244x700/30601b5c3d/hiit-body-weight-workout-10-minute-summer-fitness-training_youtube_video.jpeg","image_video_link",{"type":814,"attrs":815,"content":817},"heading",{"level":816},2,[818],{"text":819,"type":766},"Warm-Up",{"type":762,"content":821},[822,824,830,838,843,845,849,855,859],{"text":823,"type":766},"Before any type of training, you should warm up your body and prepare it for work. ",{"text":825,"type":766,"marks":826}," ",[827],{"type":828,"attrs":829},"styled",{"class":7},{"text":831,"type":766,"marks":832},"Here",[833],{"type":834,"attrs":835},"link",{"href":836,"uuid":48,"anchor":48,"target":837,"linktype":48},"https://www.youtube.com/watch?v=dR0Nx5SycKQ","_blank",{"text":839,"type":766,"marks":840},"  ",[841],{"type":828,"attrs":842},{"class":7},{"text":844,"type":766},"is a warm-up routine you can use prior to a HIIT session. ",{"text":825,"type":766,"marks":846},[847],{"type":828,"attrs":848},{"class":7},{"text":850,"type":766,"marks":851},"Dynamic stretching",[852],{"type":834,"attrs":853},{"href":854,"uuid":48,"anchor":48,"target":837,"linktype":48},"https://www.youtube.com/watch?v=AvxRR1IDWvk",{"text":839,"type":766,"marks":856},[857],{"type":828,"attrs":858},{"class":7},{"text":860,"type":766},"is also be very useful for warming up your body.",{"type":762,"content":862},[863],{"text":864,"type":766},"When you are ready, start the clock and begin.",{"type":814,"attrs":866,"content":867},{"level":816},[868],{"text":869,"type":766},"HIIT Workout",{"type":814,"attrs":871,"content":873},{"level":872},3,[874],{"text":875,"type":766},"High Knees",{"type":800,"attrs":877},{"id":802,"body":878},[879],{"_uid":880,"image":881,"component":885},"i-f0566389-f545-4aa3-8099-8efd072f23c0",{"id":882,"alt":883,"name":7,"focus":48,"title":883,"filename":884,"copyright":7,"fieldtype":50},3411598,"Aaron Swenson High Knees","https://a.storyblok.com/f/115220/1380x700/3c3a8d7d05/aaron-swenson-high-knees.jpeg","content_image",{"type":784,"content":887},[888,894,900],{"type":787,"content":889},[890],{"type":762,"content":891},[892],{"text":893,"type":766},"Start in a standing position",{"type":787,"content":895},[896],{"type":762,"content":897},[898],{"text":899,"type":766},"Begin jumping from one foot to the other (like you are running in place)",{"type":787,"content":901},[902],{"type":762,"content":903},[904],{"text":905,"type":766},"In the last 10 seconds, bring the knees higher and increase the intensity",{"type":814,"attrs":907,"content":908},{"level":872},[909],{"text":910,"type":766},"Rest",{"type":814,"attrs":912,"content":913},{"level":872},[914],{"text":915,"type":766},"Push Up + Downward Dog",{"type":800,"attrs":917},{"id":802,"body":918},[919],{"_uid":920,"image":921,"component":885},"i-2402cf55-30fe-4888-bfa2-c44c179e773d",{"id":922,"alt":923,"name":7,"focus":48,"title":923,"filename":924,"copyright":7,"fieldtype":50},3411630,"Aaron Swenson Downward Dog","https://a.storyblok.com/f/115220/1380x700/cb96f58205/aaron-swenson-downward-dog.jpeg",{"type":784,"content":926},[927,933,939,945,951,957,963,969,975],{"type":787,"content":928},[929],{"type":762,"content":930},[931],{"text":932,"type":766},"Start on the ground, in a push-up position",{"type":787,"content":934},[935],{"type":762,"content":936},[937],{"text":938,"type":766},"Lower your body to the ground, breathing in",{"type":787,"content":940},[941],{"type":762,"content":942},[943],{"text":944,"type":766},"As you push back up, exhale fully",{"type":787,"content":946},[947],{"type":762,"content":948},[949],{"text":950,"type":766},"After you reach the top of your push up, press your hips up and back into downward dog",{"type":787,"content":952},[953],{"type":762,"content":954},[955],{"text":956,"type":766},"Engage your arms, core, and legs to power the movement",{"type":787,"content":958},[959],{"type":762,"content":960},[961],{"text":962,"type":766},"Hold for a couple of seconds",{"type":787,"content":964},[965],{"type":762,"content":966},[967],{"text":968,"type":766},"Return back to a push-up position",{"type":787,"content":970},[971],{"type":762,"content":972},[973],{"text":974,"type":766},"Repeat",{"type":787,"content":976},[977],{"type":762,"content":978},[979],{"text":980,"type":766},"In the last 10 seconds, increase the intensity and pick up the pace",{"type":814,"attrs":982,"content":983},{"level":872},[984],{"text":910,"type":766},{"type":814,"attrs":986,"content":987},{"level":872},[988],{"text":989,"type":766},"Skaters",{"type":800,"attrs":991},{"id":802,"body":992},[993],{"_uid":994,"image":995,"component":885},"i-99ceee5b-4c00-4807-9e3c-4960fc0b8611",{"id":996,"alt":997,"name":7,"focus":48,"title":997,"filename":998,"copyright":7,"fieldtype":50},3411648,"Aaron Swenson Skaters","https://a.storyblok.com/f/115220/1380x700/56a5a1ad3d/aaron-swenson-skaters.jpeg",{"type":784,"content":1000},[1001,1007,1013,1019,1033,1039,1045],{"type":787,"content":1002},[1003],{"type":762,"content":1004},[1005],{"text":1006,"type":766},"Start in a standing position with your feet together",{"type":787,"content":1008},[1009],{"type":762,"content":1010},[1011],{"text":1012,"type":766},"Jump 3-5 feet to the right while swinging your hands out for momentum",{"type":787,"content":1014},[1015],{"type":762,"content":1016},[1017],{"text":1018,"type":766},"Land softly on your right leg, with your left leg either slightly touching the ground behind your right leg (easier) or just above the ground (harder), while bringing your hands back to your body",{"type":787,"content":1020},[1021,1025],{"type":762,"content":1022},[1023],{"text":1024,"type":766},"Finish the movement with a shallow squat on your right leg",{"type":784,"content":1026},[1027],{"type":787,"content":1028},[1029],{"type":762,"content":1030},[1031],{"text":1032,"type":766},"When you increase the intensity, make the squat deeper; you can even try to touch the toes of your right foot with your left hand",{"type":787,"content":1034},[1035],{"type":762,"content":1036},[1037],{"text":1038,"type":766},"Repeat the same movement to your left",{"type":787,"content":1040},[1041],{"type":762,"content":1042},[1043],{"text":1044,"type":766},"Repeat this side-to-side movement",{"type":787,"content":1046},[1047],{"type":762,"content":1048},[1049],{"text":1050,"type":766},"In the last 10 seconds, increase the intensity; optional: vary the lengths of your jumps and the depths of your single-leg squats",{"type":814,"attrs":1052,"content":1053},{"level":872},[1054],{"text":910,"type":766},{"type":814,"attrs":1056,"content":1057},{"level":872},[1058],{"text":1059,"type":766},"Mountain Climbers",{"type":800,"attrs":1061},{"id":802,"body":1062},[1063],{"_uid":1064,"image":1065,"component":885},"i-1d331e6a-ef63-45c0-80fc-308be5912b48",{"id":1066,"alt":1067,"name":7,"focus":48,"title":1067,"filename":1068,"copyright":7,"fieldtype":50},3411663,"Aaron Swenson Mountain Climbers","https://a.storyblok.com/f/115220/1380x700/e6bb6fa795/aaron-swenson-mountain-climbers.jpeg",{"type":784,"content":1070},[1071,1077,1083,1089,1095,1101,1106],{"type":787,"content":1072},[1073],{"type":762,"content":1074},[1075],{"text":1076,"type":766},"Start in a push-up position with your hands shoulder-width apart",{"type":787,"content":1078},[1079],{"type":762,"content":1080},[1081],{"text":1082,"type":766},"Draw your right knee up towards your right shoulder, then back down",{"type":787,"content":1084},[1085],{"type":762,"content":1086},[1087],{"text":1088,"type":766},"Repeat with your left knee towards your left shoulder",{"type":787,"content":1090},[1091],{"type":762,"content":1092},[1093],{"text":1094,"type":766},"Do 2 reps and on the third rep, hold your knee forward at your shoulder for a couple of seconds",{"type":787,"content":1096},[1097],{"type":762,"content":1098},[1099],{"text":1100,"type":766},"Repeat this hold every 3 reps, alternating the side you hold",{"type":787,"content":1102},[1103],{"type":762,"content":1104},[1105],{"text":974,"type":766},{"type":787,"content":1107},[1108],{"type":762,"content":1109},[1110],{"text":1111,"type":766},"In the last 10 seconds, increase the speed",{"type":814,"attrs":1113,"content":1114},{"level":872},[1115],{"text":910,"type":766},{"type":814,"attrs":1117,"content":1118},{"level":872},[1119],{"text":1120,"type":766},"Crab Walks",{"type":800,"attrs":1122},{"id":802,"body":1123},[1124],{"_uid":1125,"image":1126,"component":885},"i-953a267f-3d14-46be-bdae-9a4801ff930b",{"id":1127,"alt":1128,"name":7,"focus":48,"title":1128,"filename":1129,"copyright":7,"fieldtype":50},3411677,"Aaron Swenson Crab Walks","https://a.storyblok.com/f/115220/1380x700/ebbdc45daa/aaron-swenson-crab-walks.jpeg",{"type":784,"content":1131},[1132,1138,1144,1150,1156,1182,1188,1194],{"type":787,"content":1133},[1134],{"type":762,"content":1135},[1136],{"text":1137,"type":766},"Start in a seated position with your hands on the ground behind your back, fingers pointing forward or slightly inward",{"type":787,"content":1139},[1140],{"type":762,"content":1141},[1142],{"text":1143,"type":766},"Bend your knees and plant your feet",{"type":787,"content":1145},[1146],{"type":762,"content":1147},[1148],{"text":1149,"type":766},"Your feet should be about shoulder-width apart in front of you",{"type":787,"content":1151},[1152],{"type":762,"content":1153},[1154],{"text":1155,"type":766},"Lift your pelvis off the ground pushing down into your palms and feet",{"type":787,"content":1157},[1158,1162],{"type":762,"content":1159},[1160],{"text":1161,"type":766},"Take 5 “steps” forward:",{"type":784,"content":1163},[1164,1170,1176],{"type":787,"content":1165},[1166],{"type":762,"content":1167},[1168],{"text":1169,"type":766},"At the same time step forward with the left leg and bring the right hand forward",{"type":787,"content":1171},[1172],{"type":762,"content":1173},[1174],{"text":1175,"type":766},"Then step forward with the right leg and bring the left hand forward",{"type":787,"content":1177},[1178],{"type":762,"content":1179},[1180],{"text":1181,"type":766},"Repeat until you complete 5 steps forward",{"type":787,"content":1183},[1184],{"type":762,"content":1185},[1186],{"text":1187,"type":766},"Take 5 steps backward (same pattern as above, but going backward)",{"type":787,"content":1189},[1190],{"type":762,"content":1191},[1192],{"text":1193,"type":766},"Repeat this back-and-forth movement until the time is up",{"type":787,"content":1195},[1196],{"type":762,"content":1197},[1198],{"text":1199,"type":766},"Optional: in the last 10 seconds, increase the speed of your crab walk",{"type":814,"attrs":1201,"content":1202},{"level":872},[1203],{"text":910,"type":766},{"type":814,"attrs":1205,"content":1206},{"level":872},[1207],{"text":1208,"type":766},"Reverse Lunges",{"type":800,"attrs":1210},{"id":802,"body":1211},[1212],{"_uid":1213,"image":1214,"component":885},"i-a4ce0765-d421-4c9c-aee6-7dc0b27a6c78",{"id":1215,"alt":1216,"name":7,"focus":48,"title":1216,"filename":1217,"copyright":7,"fieldtype":50},3411718,"Aaron Swenson Reverse Lunges","https://a.storyblok.com/f/115220/1380x700/3e3142f2e9/aaron-swenson-reverse-lunges.jpeg",{"type":784,"content":1219},[1220,1225,1231,1237,1243,1249,1255],{"type":787,"content":1221},[1222],{"type":762,"content":1223},[1224],{"text":893,"type":766},{"type":787,"content":1226},[1227],{"type":762,"content":1228},[1229],{"text":1230,"type":766},"Step back with your left leg while bending it at the knee",{"type":787,"content":1232},[1233],{"type":762,"content":1234},[1235],{"text":1236,"type":766},"Squat down on your right leg until your left knee touches the ground (both of your knees should be bent at a 90 degree angle)",{"type":787,"content":1238},[1239],{"type":762,"content":1240},[1241],{"text":1242,"type":766},"Stand back up and bring your left leg back to its initial position",{"type":787,"content":1244},[1245],{"type":762,"content":1246},[1247],{"text":1248,"type":766},"Repeat with the right leg",{"type":787,"content":1250},[1251],{"type":762,"content":1252},[1253],{"text":1254,"type":766},"Continue alternating legs",{"type":787,"content":1256},[1257],{"type":762,"content":1258},[1259],{"text":1260,"type":766},"In the last 10 seconds, you can either increase the intensity, or try Jump Switch Lunges",{"type":762,"content":1262},[1263],{"text":1264,"type":766},"For a more challenging lunge you can do Jump Switch Lunges:",{"type":784,"content":1266},[1267,1273,1279,1285],{"type":787,"content":1268},[1269],{"type":762,"content":1270},[1271],{"text":1272,"type":766},"Start in the bottom position of a Reverse Lunge",{"type":787,"content":1274},[1275],{"type":762,"content":1276},[1277],{"text":1278,"type":766},"Instead of standing back up, jump in place, switching the position of your legs",{"type":787,"content":1280},[1281],{"type":762,"content":1282},[1283],{"text":1284,"type":766},"Drop back down into a squat",{"type":787,"content":1286},[1287],{"type":762,"content":1288},[1289],{"text":974,"type":766},{"type":814,"attrs":1291,"content":1292},{"level":872},[1293],{"text":910,"type":766},{"type":814,"attrs":1295,"content":1296},{"level":872},[1297],{"text":1298,"type":766},"Up Downs",{"type":800,"attrs":1300},{"id":802,"body":1301},[1302],{"_uid":1303,"image":1304,"component":885},"i-555cf72f-3a5f-46fc-9af7-28c761ea9859",{"id":1305,"alt":1306,"name":7,"focus":48,"title":1306,"filename":1307,"copyright":7,"fieldtype":50},3411749,"Aaron Swenson Up Downs","https://a.storyblok.com/f/115220/1380x700/b0aad4ed76/aaron-swenson-up-downs.jpeg",{"type":784,"content":1309},[1310,1316,1330,1336,1341],{"type":787,"content":1311},[1312],{"type":762,"content":1313},[1314],{"text":1315,"type":766},"Start in a push-up position",{"type":787,"content":1317},[1318,1322],{"type":762,"content":1319},[1320],{"text":1321,"type":766},"Lower down to your left forearm followed by your right forearm",{"type":784,"content":1323},[1324],{"type":787,"content":1325},[1326],{"type":762,"content":1327},[1328],{"text":1329,"type":766},"Now you are in a low plank position",{"type":787,"content":1331},[1332],{"type":762,"content":1333},[1334],{"text":1335,"type":766},"Starting with your left side, raise back up into a push-up position",{"type":787,"content":1337},[1338],{"type":762,"content":1339},[1340],{"text":974,"type":766},{"type":787,"content":1342},[1343],{"type":762,"content":1344},[1345],{"text":1346,"type":766},"In the last 10 seconds, pick up the speed",{"type":814,"attrs":1348,"content":1349},{"level":872},[1350],{"text":910,"type":766},{"type":814,"attrs":1352,"content":1353},{"level":872},[1354],{"text":1355,"type":766},"Burpee + Tuck Jump",{"type":800,"attrs":1357},{"id":802,"body":1358},[1359],{"_uid":1360,"image":1361,"component":885},"i-26d236f3-045a-464a-8add-7575b5400114",{"id":1362,"alt":1363,"name":7,"focus":48,"title":1363,"filename":1364,"copyright":7,"fieldtype":50},3411765,"Aaron Swenson Tuck Jumps","https://a.storyblok.com/f/115220/1380x700/9e08ccb31b/aaron-swenson-tuck-jumps.jpeg",{"type":762,"content":1366},[1367],{"text":1368,"type":766},"Optional: Use a piece of tape or small obstacle to jump over; put it on your right side as you begin the exercise and make sure you have several feet of space to the right.",{"type":784,"content":1370},[1371,1376,1382,1388,1394,1408,1414,1419],{"type":787,"content":1372},[1373],{"type":762,"content":1374},[1375],{"text":893,"type":766},{"type":787,"content":1377},[1378],{"type":762,"content":1379},[1380],{"text":1381,"type":766},"Drop down into a push-up position",{"type":787,"content":1383},[1384],{"type":762,"content":1385},[1386],{"text":1387,"type":766},"Do a push up",{"type":787,"content":1389},[1390],{"type":762,"content":1391},[1392],{"text":1393,"type":766},"Return to stand",{"type":787,"content":1395},[1396,1400],{"type":762,"content":1397},[1398],{"text":1399,"type":766},"Jump a few feet to your right (if you have an obstacle, jump over it)",{"type":784,"content":1401},[1402],{"type":787,"content":1403},[1404],{"type":762,"content":1405},[1406],{"text":1407,"type":766},"Try to exaggerate the movement, drawing your knees up into the air as high as you can",{"type":787,"content":1409},[1410],{"type":762,"content":1411},[1412],{"text":1413,"type":766},"Drop down for a push up and repeat, jumping to the left",{"type":787,"content":1415},[1416],{"type":762,"content":1417},[1418],{"text":974,"type":766},{"type":787,"content":1420},[1421],{"type":762,"content":1422},[1423],{"text":1346,"type":766},{"type":814,"attrs":1425,"content":1426},{"level":872},[1427],{"text":910,"type":766},{"type":814,"attrs":1429,"content":1430},{"level":872},[1431],{"text":1432,"type":766},"Sit Up + Jab - Cross (1 - 2)",{"type":800,"attrs":1434},{"id":802,"body":1435},[1436],{"_uid":1437,"image":1438,"component":885},"i-1cd19ff9-a670-4b32-929a-2dfeb55b3ad8",{"id":1439,"alt":1440,"name":7,"focus":48,"title":1440,"filename":1441,"copyright":7,"fieldtype":50},3411788,"Aaron Swenson Sit-Up Jab Cross","https://a.storyblok.com/f/115220/1380x700/183aa84b2d/aaron-swenson-sit-up-jab-cross.jpeg",{"type":784,"content":1443},[1444,1450,1456,1462,1468],{"type":787,"content":1445},[1446],{"type":762,"content":1447},[1448],{"text":1449,"type":766},"Lay on your back with your legs out straight",{"type":787,"content":1451},[1452],{"type":762,"content":1453},[1454],{"text":1455,"type":766},"With your boxing guard up, fists under your cheekbones and elbows close to your body, do a sit-up",{"type":787,"content":1457},[1458],{"type":762,"content":1459},[1460],{"text":1461,"type":766},"At the top of your sit-up, throw a quick jab-cross (1-2) punch combination",{"type":787,"content":1463},[1464],{"type":762,"content":1465},[1466],{"text":1467,"type":766},"Return to guard and lower back down",{"type":787,"content":1469},[1470],{"type":762,"content":1471},[1472],{"text":974,"type":766},{"type":762,"content":1474},[1475],{"text":1476,"type":766},"Note: if you cannot complete a full sit-up, you can modify this exercise with a crunch",{"type":814,"attrs":1478,"content":1479},{"level":872},[1480],{"text":910,"type":766},{"type":814,"attrs":1482,"content":1483},{"level":872},[1484],{"text":1485,"type":766},"Bicycles",{"type":800,"attrs":1487},{"id":802,"body":1488},[1489],{"_uid":1490,"image":1491,"component":885},"i-a7a9b125-42c4-4bd7-95cb-700f11e121b5",{"id":1492,"alt":1493,"name":7,"focus":48,"title":1493,"filename":1494,"copyright":7,"fieldtype":50},3411829,"Aaron Swenson Bicycle Crunches","https://a.storyblok.com/f/115220/1380x700/404c0681fd/aaron-swenson-bicycle-crunches.jpeg",{"type":784,"content":1496},[1497,1503,1509,1515,1521,1534,1539],{"type":787,"content":1498},[1499],{"type":762,"content":1500},[1501],{"text":1502,"type":766},"Lay on your back with your legs in the air, knees bent at 90 degrees",{"type":787,"content":1504},[1505],{"type":762,"content":1506},[1507],{"text":1508,"type":766},"Lift your head and shoulders slightly off the ground and place your hands behind your head",{"type":787,"content":1510},[1511],{"type":762,"content":1512},[1513],{"text":1514,"type":766},"Extend your left leg and at the same time bring your left elbow as close to your right knee as possible - that's 1 rep",{"type":787,"content":1516},[1517],{"type":762,"content":1518},[1519],{"text":1520,"type":766},"Return the left leg to the starting position as you extend the right leg and rotate your torso to the other side (right elbow trying to touch the coming left knee) - that's 2 reps",{"type":787,"content":1522},[1523,1527],{"type":762,"content":1524},[1525],{"text":1526,"type":766},"On the third rep, hold the left leg extended and the left elbow close to the right knee",{"type":784,"content":1528},[1529],{"type":787,"content":1530},[1531],{"type":762,"content":1532},[1533],{"text":1100,"type":766},{"type":787,"content":1535},[1536],{"type":762,"content":1537},[1538],{"text":974,"type":766},{"type":787,"content":1540},[1541],{"type":762,"content":1542},[1543],{"text":1544,"type":766},"In the last 10 seconds, try to push it to get more reps in",{"type":762,"content":1546},[1547],{"text":1548,"type":766},"And that’s it! Great job!",{"type":762,"content":1550},[1551,1553,1557,1562,1566],{"text":1552,"type":766},"When you are finished, make sure to recover properly and breathe deeply and slowly. ",{"text":825,"type":766,"marks":1554},[1555],{"type":828,"attrs":1556},{"class":7},{"text":831,"type":766,"marks":1558},[1559],{"type":834,"attrs":1560},{"href":1561,"uuid":48,"anchor":48,"target":837,"linktype":48},"https://www.youtube.com/watch?v=1-KSTkJ-bRY",{"text":839,"type":766,"marks":1563},[1564],{"type":828,"attrs":1565},{"class":7},{"text":1567,"type":766},"is a cool down routine you can do to help you recover. A good indicator of your fitness level is how fast you can bring your heart rate down after your workout.",{"type":762,"content":1569},[1570,1572,1576,1582,1586,1588,1592,1598],{"text":1571,"type":766},"If you want to step your training up - check out ",{"text":825,"type":766,"marks":1573},[1574],{"type":828,"attrs":1575},{"class":7},{"text":1577,"type":766,"marks":1578},"FightCamp",[1579],{"type":834,"attrs":1580},{"href":1581,"uuid":48,"anchor":48,"target":837,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":839,"type":766,"marks":1583},[1584],{"type":828,"attrs":1585},{"class":7},{"text":1587,"type":766},"for connected boxing and kickboxing workouts. There are four-round, six-round, eight-round boxing workouts, and countless training videos on the ",{"text":825,"type":766,"marks":1589},[1590],{"type":828,"attrs":1591},{"class":7},{"text":1593,"type":766,"marks":1594},"YouTube channel",[1595],{"type":834,"attrs":1596},{"href":1597,"uuid":48,"anchor":48,"target":837,"linktype":48},"https://bit.ly/3oYefXf",{"text":1599,"type":766},". Even if you only have 10 minutes a day, you can squeeze in a workout that will work your full-body.",{"type":814,"attrs":1601,"content":1602},{"level":872},[1603],{"text":1604,"type":766},"Related Articles",{"type":762,"content":1606},[1607,1613,1615,1621,1622,1628,1629,1635,1636],{"text":1608,"type":766,"marks":1609},"7-Day High Intensity Cardio Training Workout Program",[1610],{"type":834,"attrs":1611},{"href":1612,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/7-day-high-intensity-cardio-training-workout-program",{"type":1614},"hard_break",{"text":1616,"type":766,"marks":1617},"10-Minute High-Intensity Kickboxing Workout (Kicks Only)",[1618],{"type":834,"attrs":1619},{"href":1620,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/10-minute-high-intensity-kickboxing-workout-kicks-only",{"type":1614},{"text":1623,"type":766,"marks":1624},"Get Toned Fast With Kickboxing At-Home",[1625],{"type":834,"attrs":1626},{"href":1627,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":1614},{"text":1630,"type":766,"marks":1631},"9 BEST Upper Body Mobility Stretches For Peak Performance",[1632],{"type":834,"attrs":1633},{"href":1634,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/9-best-upper-body-mobility-stretches-for-peak-performance",{"type":1614},{"text":1637,"type":766,"marks":1638},"Kickboxer's Pre-Workout: Dynamic Stretching",[1639],{"type":834,"attrs":1640},{"href":1641,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/kickboxers-pre-workout-dynamic-stretching",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1643,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1648,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1649,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1644,"component":118,"meta_info":1645,"meta_title":7,"block_image":1646,"cover_image":1647,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-06-25 00:00","article",{"_uid":1653,"title":657,"plugin":43,"description":1654},"939fdf42-bac1-47b5-a3c8-b03670a87f0b","High-Intensity Interval Training is a time-efficient way to get into shape. Add this quick HIIT workout to your boxing training using only your bodyweight.",{"id":1656,"alt":657,"name":7,"focus":48,"title":657,"filename":1657,"copyright":7,"fieldtype":50},3411504,"https://a.storyblok.com/f/115220/2400x990/f0a609c23d/hiit-get-in-shape-with-a-10-minute-daily-workout.jpeg",[],[],"hiit-get-in-shape-with-a-10-minute-daily-workout","blogs/hiit-get-in-shape-with-a-10-minute-daily-workout",-1400,[],60887917,"ffdcd4bf-c8f9-40dd-8a2a-552d80f35b35","2021-06-25T08:56:00.000Z",[],["Reactive",1669],[1670,1854,2029,2179,2520,2868],{"name":1671,"created_at":1672,"published_at":1673,"updated_at":1674,"id":1675,"uuid":1676,"content":1677,"slug":1846,"full_slug":1847,"sort_by_date":48,"position":1848,"tag_list":1849,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":1851,"first_published_at":1673,"release_id":48,"lang":60,"path":1852,"alternates":1853,"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":1678,"faqs":1679,"title":1671,"topic":1696,"author":1711,"content":1712,"category":1827,"schedule":1835,"component":1651,"meta_info":1836,"cover_image":1840,"description":1844,"contributors":1845},"52144e3e-d0cf-4037-a459-fad9641f4053",[1680,1684,1688,1692],{"_uid":1681,"answer":1682,"question":1683,"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":1685,"answer":1686,"question":1687,"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":1689,"answer":1690,"question":1691,"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":1693,"answer":1694,"question":1695,"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":1697,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1709,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1698,"component":39,"meta_info":1706,"block_image":1707,"cover_image":1708,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1699,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1704,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1700,"component":118,"meta_info":1701,"meta_title":7,"block_image":1702,"cover_image":1703,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":759,"content":1713},[1714,1718,1723,1728,1741,1745,1750,1754,1759,1770,1775,1788,1793,1806,1811,1823],{"type":762,"content":1715},[1716],{"text":1717,"type":766},"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":814,"attrs":1719,"content":1720},{"level":816},[1721],{"text":1722,"type":766},"4 Ways To Tire Out Your Opponent",{"type":814,"attrs":1724,"content":1725},{"level":872},[1726],{"text":1727,"type":766},"A Consistent Body Attack",{"type":762,"content":1729},[1730,1732,1739],{"text":1731,"type":766},"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":1733,"type":766,"marks":1734},"opponent’s body",[1735],{"type":834,"attrs":1736},{"href":1737,"uuid":48,"anchor":48,"custom":1738,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1740,"type":766},", 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":762,"content":1742},[1743],{"text":1744,"type":766},"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":814,"attrs":1746,"content":1747},{"level":872},[1748],{"text":1749,"type":766},"Constant Pressure",{"type":762,"content":1751},[1752],{"text":1753,"type":766},"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":814,"attrs":1755,"content":1756},{"level":872},[1757],{"text":1758,"type":766},"Cut Off the Ring ",{"type":762,"content":1760},[1761,1768],{"text":1762,"type":766,"marks":1763},"Cutting off the space",[1764],{"type":834,"attrs":1765},{"href":1766,"uuid":48,"anchor":48,"custom":1767,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1769,"type":766}," 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":814,"attrs":1771,"content":1772},{"level":872},[1773],{"text":1774,"type":766},"Attack the Arms",{"type":762,"content":1776},[1777,1779,1786],{"text":1778,"type":766},"This is a favorite trick of ",{"text":1780,"type":766,"marks":1781},"Canelo Alvarez",[1782],{"type":834,"attrs":1783},{"href":1784,"uuid":48,"anchor":48,"custom":1785,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1787,"type":766}," 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":814,"attrs":1789,"content":1790},{"level":816},[1791],{"text":1792,"type":766},"Sapping Their Strength",{"type":762,"content":1794},[1795,1797,1804],{"text":1796,"type":766},"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":1798,"type":766,"marks":1799},"Mike Tyson",[1800],{"type":834,"attrs":1801},{"href":1802,"uuid":48,"anchor":48,"custom":1803,"target":837,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1805,"type":766}," 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":814,"attrs":1807,"content":1808},{"level":816},[1809],{"text":1810,"type":766},"Train Like a Fighter",{"type":762,"content":1812},[1813,1815,1821],{"text":1814,"type":766},"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":1577,"type":766,"marks":1816},[1817],{"type":834,"attrs":1818},{"href":1819,"uuid":48,"anchor":48,"custom":1820,"target":837,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1822,"type":766}," 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":762,"content":1824},[1825],{"text":1826,"type":766},"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":1828,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1833,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1834,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1829,"component":118,"meta_info":1830,"meta_title":7,"block_image":1831,"cover_image":1832,"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":1837,"title":1838,"plugin":43,"description":1839},"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":1841,"alt":1842,"name":7,"focus":48,"title":1842,"filename":1843,"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,[1850],"featured","1dfa39ac-f2c0-4bf7-837e-4e1d658e6782","training/{{story.slug}}",[],{"name":1855,"created_at":1856,"published_at":1857,"updated_at":1858,"id":1859,"uuid":1860,"content":1861,"slug":2022,"full_slug":2023,"sort_by_date":48,"position":2024,"tag_list":2025,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":2026,"first_published_at":2027,"release_id":48,"lang":60,"path":1852,"alternates":2028,"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":1862,"faqs":1863,"title":1855,"topic":1880,"author":1711,"content":1895,"category":2004,"schedule":2012,"component":1651,"meta_info":2013,"cover_image":2017,"description":2020,"contributors":2021},"af46e437-bfbd-4a28-91a2-df5259454628",[1864,1868,1872,1876],{"_uid":1865,"answer":1866,"question":1867,"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":1869,"answer":1870,"question":1871,"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":1873,"answer":1874,"question":1875,"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":1877,"answer":1878,"question":1879,"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":1881,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1893,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1894,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1882,"component":39,"meta_info":1890,"block_image":1891,"cover_image":1892,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1883,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1888,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1889,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1884,"component":118,"meta_info":1885,"meta_title":7,"block_image":1886,"cover_image":1887,"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":759,"content":1896},[1897,1910,1915,1919,1924,1928,1942,1947,1960,1965,1969,1982,1986,1990,2000],{"type":762,"content":1898},[1899,1901,1908],{"text":1900,"type":766},"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":1902,"type":766,"marks":1903},"Strength training",[1904],{"type":834,"attrs":1905},{"href":1906,"uuid":48,"anchor":48,"custom":1907,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1909,"type":766}," 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":814,"attrs":1911,"content":1912},{"level":816},[1913],{"text":1914,"type":766},"Why do Boxers Train Their Neck?",{"type":762,"content":1916},[1917],{"text":1918,"type":766},"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":814,"attrs":1920,"content":1921},{"level":816},[1922],{"text":1923,"type":766},"How do Boxers Strength Train Their Neck?",{"type":762,"content":1925},[1926],{"text":1927,"type":766},"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":784,"content":1929},[1930,1936],{"type":787,"content":1931},[1932],{"type":762,"content":1933},[1934],{"text":1935,"type":766},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":787,"content":1937},[1938],{"type":762,"content":1939},[1940],{"text":1941,"type":766},"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":814,"attrs":1943,"content":1944},{"level":816},[1945],{"text":1946,"type":766},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":762,"content":1948},[1949,1951,1958],{"text":1950,"type":766},"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":1952,"type":766,"marks":1953},"injury",[1954],{"type":834,"attrs":1955},{"href":1956,"uuid":48,"anchor":48,"custom":1957,"target":837,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1959,"type":766}," occurring.",{"type":814,"attrs":1961,"content":1962},{"level":816},[1963],{"text":1964,"type":766},"How Often Should Boxers Train Their Neck?",{"type":762,"content":1966},[1967],{"text":1968,"type":766},"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":800,"attrs":1970},{"id":1971,"body":1972},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1973],{"_uid":1974,"text":1975,"image":1976,"author":1980,"component":1981},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1977,"alt":1978,"name":7,"focus":7,"title":1978,"filename":1979,"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":762,"content":1983},[1984],{"text":1985,"type":766},"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":814,"attrs":1987,"content":1988},{"level":816},[1989],{"text":1810,"type":766},{"type":762,"content":1991},[1992,1993,1998],{"text":1814,"type":766},{"text":1577,"type":766,"marks":1994},[1995],{"type":834,"attrs":1996},{"href":1819,"uuid":48,"anchor":48,"custom":1997,"target":837,"linktype":13},{},{"text":1999,"type":766}," 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":762,"content":2001},[2002],{"text":2003,"type":766},"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":2005,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2010,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2011,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2006,"component":118,"meta_info":2007,"meta_title":7,"block_image":2008,"cover_image":2009,"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":2014,"title":2015,"plugin":43,"description":2016},"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":2018,"alt":1978,"name":7,"focus":7,"title":1978,"filename":2019,"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,[1850],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2030,"created_at":2031,"published_at":2032,"updated_at":2033,"id":2034,"uuid":2035,"content":2036,"slug":2173,"full_slug":2174,"sort_by_date":48,"position":2175,"tag_list":2176,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":2177,"first_published_at":2032,"release_id":48,"lang":60,"path":1852,"alternates":2178,"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":2037,"faqs":2038,"title":2030,"topic":2055,"author":1711,"content":2070,"category":2157,"schedule":2165,"component":1651,"meta_info":2166,"cover_image":2169,"description":2168,"contributors":2172},"96d7fcda-e3db-4f35-935d-fd195032b834",[2039,2043,2047,2051],{"_uid":2040,"answer":2041,"question":2042,"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":2044,"answer":2045,"question":2046,"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":2048,"answer":2049,"question":2050,"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":2052,"answer":2053,"question":2054,"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":2056,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2068,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2069,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2057,"component":39,"meta_info":2065,"block_image":2066,"cover_image":2067,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2058,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2063,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2064,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2059,"component":118,"meta_info":2060,"meta_title":7,"block_image":2061,"cover_image":2062,"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":759,"content":2071},[2072,2093,2098,2101,2106,2109,2114,2136,2141,2145,2154],{"type":762,"content":2073},[2074,2076,2083,2085,2091],{"text":2075,"type":766},"Boxing is a sport about ",{"text":2077,"type":766,"marks":2078},"range",[2079],{"type":834,"attrs":2080},{"href":2081,"uuid":48,"anchor":48,"custom":2082,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":2084,"type":766}," and ",{"text":2086,"type":766,"marks":2087},"distance",[2088],{"type":834,"attrs":2089},{"href":1766,"uuid":48,"anchor":48,"custom":2090,"target":837,"linktype":13},{},{"text":2092,"type":766},", 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":814,"attrs":2094,"content":2095},{"level":816},[2096],{"text":2097,"type":766},"Step Behind The Jab",{"type":762,"content":2099},[2100],{"text":2045,"type":766},{"type":814,"attrs":2102,"content":2103},{"level":816},[2104],{"text":2105,"type":766},"Front Foot Defense",{"type":762,"content":2107},[2108],{"text":2049,"type":766},{"type":814,"attrs":2110,"content":2111},{"level":816},[2112],{"text":2113,"type":766},"Cutting Off The Ring",{"type":762,"content":2115},[2116,2118,2125,2127,2134],{"text":2117,"type":766},"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":2119,"type":766,"marks":2120},"outside fighter",[2121],{"type":834,"attrs":2122},{"href":2123,"uuid":48,"anchor":48,"custom":2124,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2126,"type":766},". 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":2128,"type":766,"marks":2129},"jab",[2130],{"type":834,"attrs":2131},{"href":2132,"uuid":48,"anchor":48,"custom":2133,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2135,"type":766}," 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":814,"attrs":2137,"content":2138},{"level":816},[2139],{"text":2140,"type":766},"The Takeaway",{"type":762,"content":2142},[2143],{"text":2144,"type":766},"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":762,"content":2146},[2147,2148,2153],{"text":1814,"type":766},{"text":1577,"type":766,"marks":2149},[2150],{"type":834,"attrs":2151},{"href":1819,"uuid":48,"anchor":48,"custom":2152,"target":837,"linktype":13},{},{"text":1822,"type":766},{"type":762,"content":2155},[2156],{"text":1826,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2158,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2163,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2164,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2159,"component":118,"meta_info":2160,"meta_title":7,"block_image":2161,"cover_image":2162,"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":2167,"title":2030,"plugin":43,"description":2168},"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":2170,"alt":2030,"name":7,"focus":48,"title":2030,"filename":2171,"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,[1850],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":2180,"created_at":2181,"published_at":2182,"updated_at":2183,"id":2184,"uuid":2185,"content":2186,"slug":2514,"full_slug":2515,"sort_by_date":48,"position":2516,"tag_list":2517,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":2518,"first_published_at":2182,"release_id":48,"lang":60,"path":1852,"alternates":2519,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2187,"faqs":2188,"title":2180,"topic":2237,"author":2252,"content":2253,"category":2497,"schedule":2505,"component":1651,"meta_info":2506,"cover_image":2510,"description":2509,"contributors":2513},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2189,2193,2197,2201,2205,2209,2213,2217,2221,2225,2229,2233],{"_uid":2190,"answer":2191,"question":2192,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2194,"answer":2195,"question":2196,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2198,"answer":2199,"question":2200,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2202,"answer":2203,"question":2204,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2206,"answer":2207,"question":2208,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2210,"answer":2211,"question":2212,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2214,"answer":2215,"question":2216,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2218,"answer":2219,"question":2220,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2222,"answer":2223,"question":2224,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2226,"answer":2227,"question":2228,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2230,"answer":2231,"question":2232,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2234,"answer":2235,"question":2236,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2238,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2250,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2251,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2239,"component":39,"meta_info":2247,"block_image":2248,"cover_image":2249,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2240,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2245,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2246,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2241,"component":118,"meta_info":2242,"meta_title":7,"block_image":2243,"cover_image":2244,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":759,"content":2254},[2255,2274,2286,2298,2303,2307,2319,2323,2337,2341,2346,2349,2353,2364,2376,2380,2383,2388,2399,2411,2415,2418,2423,2434,2438,2442,2446,2449,2454,2465,2469,2473,2477,2482,2486,2494],{"type":762,"content":2256},[2257,2259,2265,2267,2272],{"text":2258,"type":766},"Out of the ",{"text":2260,"type":766,"marks":2261},"six (6) basic punches",[2262],{"type":834,"attrs":2263},{"href":2264,"uuid":48,"anchor":48,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2266,"type":766}," in boxing, punch number one is the ",{"text":2128,"type":766,"marks":2268},[2269],{"type":834,"attrs":2270},{"href":2271,"uuid":48,"anchor":48,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2273,"type":766},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":762,"content":2275},[2276,2278,2284],{"text":2277,"type":766},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2279,"type":766,"marks":2280},"Coach PJ",[2281],{"type":834,"attrs":2282},{"href":2283,"uuid":48,"anchor":48,"target":837,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2285,"type":766}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":800,"attrs":2287},{"id":2288,"body":2289},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2290],{"_uid":2291,"link":2292,"image":2294,"title":2296,"component":812},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2293,"linktype":13,"fieldtype":14,"cached_url":2293},"https://youtu.be/JM-8c3EqwZg",{"id":2295,"alt":2296,"name":7,"focus":48,"title":2296,"filename":2297,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":814,"attrs":2299,"content":2300},{"level":816},[2301],{"text":2302,"type":766},"5 Most Common Jab Mistakes",{"type":814,"attrs":2304,"content":2305},{"level":872},[2306],{"text":2200,"type":766},{"type":800,"attrs":2308},{"id":2288,"body":2309},[2310],{"url":2311,"_uid":2313,"image":2314,"component":885,"copyright_details":2318},{"id":7,"url":7,"linktype":2312,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2315,"alt":2316,"name":7,"focus":48,"title":2316,"filename":2317,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":762,"content":2320},[2321],{"text":2322,"type":766},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":784,"content":2324},[2325,2331],{"type":787,"content":2326},[2327],{"type":762,"content":2328},[2329],{"text":2330,"type":766},"While extending the arm to punch",{"type":787,"content":2332},[2333],{"type":762,"content":2334},[2335],{"text":2336,"type":766},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":762,"content":2338},[2339],{"text":2340,"type":766},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":814,"attrs":2342,"content":2343},{"level":872},[2344],{"text":2345,"type":766},"How To Fix It:",{"type":762,"content":2347},[2348],{"text":2203,"type":766},{"type":814,"attrs":2350,"content":2351},{"level":872},[2352],{"text":2208,"type":766},{"type":800,"attrs":2354},{"id":2288,"body":2355},[2356],{"url":2357,"_uid":2358,"image":2359,"component":885,"copyright_details":2363},{"id":7,"url":7,"linktype":2312,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2360,"alt":2361,"name":7,"focus":48,"title":2361,"filename":2362,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":762,"content":2365},[2366,2368,2374],{"text":2367,"type":766},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2369,"type":766,"marks":2370},"hook",[2371],{"type":834,"attrs":2372},{"href":2373,"uuid":48,"anchor":48,"target":837,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2375,"type":766}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":814,"attrs":2377,"content":2378},{"level":872},[2379],{"text":2345,"type":766},{"type":762,"content":2381},[2382],{"text":2211,"type":766},{"type":814,"attrs":2384,"content":2385},{"level":872},[2386],{"text":2387,"type":766},"3. Pushing the Jab",{"type":800,"attrs":2389},{"id":2288,"body":2390},[2391],{"url":2392,"_uid":2393,"image":2394,"component":885,"copyright_details":2398},{"id":7,"url":7,"linktype":2312,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2395,"alt":2396,"name":7,"focus":48,"title":2396,"filename":2397,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":762,"content":2400},[2401,2403,2409],{"text":2402,"type":766},"“Pushing the jab” means leaning into the punch. In your ",{"text":2404,"type":766,"marks":2405},"boxing stance",[2406],{"type":834,"attrs":2407},{"href":2408,"uuid":48,"anchor":48,"target":837,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2410,"type":766},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":814,"attrs":2412,"content":2413},{"level":872},[2414],{"text":2345,"type":766},{"type":762,"content":2416},[2417],{"text":2219,"type":766},{"type":814,"attrs":2419,"content":2420},{"level":872},[2421],{"text":2422,"type":766},"4. Flaring Your Elbows",{"type":800,"attrs":2424},{"id":2288,"body":2425},[2426],{"url":2427,"_uid":2428,"image":2429,"component":885,"copyright_details":2433},{"id":7,"url":7,"linktype":2312,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2430,"alt":2431,"name":7,"focus":48,"title":2431,"filename":2432,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":762,"content":2435},[2436],{"text":2437,"type":766},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":762,"content":2439},[2440],{"text":2441,"type":766},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":814,"attrs":2443,"content":2444},{"level":872},[2445],{"text":2345,"type":766},{"type":762,"content":2447},[2448],{"text":2227,"type":766},{"type":814,"attrs":2450,"content":2451},{"level":872},[2452],{"text":2453,"type":766},"5. Not Jabbing Enough",{"type":800,"attrs":2455},{"id":2288,"body":2456},[2457],{"url":2458,"_uid":2459,"image":2460,"component":885,"copyright_details":2464},{"id":7,"url":7,"linktype":2312,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2461,"alt":2462,"name":7,"focus":48,"title":2462,"filename":2463,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":762,"content":2466},[2467],{"text":2468,"type":766},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":814,"attrs":2470,"content":2471},{"level":872},[2472],{"text":2345,"type":766},{"type":762,"content":2474},[2475],{"text":2476,"type":766},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":814,"attrs":2478,"content":2479},{"level":816},[2480],{"text":2481,"type":766},"Keep On Jabbing",{"type":762,"content":2483},[2484],{"text":2485,"type":766},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":762,"content":2487},[2488,2489,2493],{"text":1814,"type":766},{"text":1577,"type":766,"marks":2490},[2491],{"type":834,"attrs":2492},{"href":1819,"uuid":48,"anchor":48,"target":837,"linktype":13},{"text":1822,"type":766},{"type":762,"content":2495},[2496],{"text":2003,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2498,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2503,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2504,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2499,"component":118,"meta_info":2500,"meta_title":7,"block_image":2501,"cover_image":2502,"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},[],[],"2022-12-06 00:00",{"_uid":2507,"title":2508,"plugin":43,"description":2509},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2511,"alt":2180,"name":7,"focus":48,"title":2180,"filename":2512,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1850],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2521,"created_at":2522,"published_at":2523,"updated_at":2524,"id":2525,"uuid":2526,"content":2527,"slug":2861,"full_slug":2862,"sort_by_date":48,"position":2863,"tag_list":2864,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":2865,"first_published_at":2866,"release_id":48,"lang":60,"path":1852,"alternates":2867,"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":2528,"faqs":2529,"title":2521,"topic":2542,"author":2557,"content":2558,"category":2842,"schedule":2850,"component":1651,"meta_info":2851,"cover_image":2855,"description":2859,"contributors":2860},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2530,2534,2538],{"_uid":2531,"answer":2532,"question":2533,"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":2535,"answer":2536,"question":2537,"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":2539,"answer":2540,"question":2541,"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":2543,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2555,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2556,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2544,"component":39,"meta_info":2552,"block_image":2553,"cover_image":2554,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2545,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2550,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2551,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2546,"component":118,"meta_info":2547,"meta_title":7,"block_image":2548,"cover_image":2549,"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":759,"content":2559},[2560,2575,2579,2591,2596,2601,2631,2636,2663,2668,2690,2695,2717,2722,2744,2749,2776,2781,2797,2801,2825,2829,2839],{"type":762,"content":2561},[2562,2564,2573],{"text":2563,"type":766},"Post-workout ",{"text":2565,"type":766,"marks":2566},"stretches",[2567,2571],{"type":834,"attrs":2568},{"href":2569,"uuid":48,"anchor":48,"custom":2570,"target":837,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":2572},"underline",{"text":2574,"type":766}," 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":814,"attrs":2576,"content":2577},{"level":816},[2578],{"text":2533,"type":766},{"type":762,"content":2580},[2581,2589],{"text":2582,"type":766,"marks":2583},"Research",[2584,2588],{"type":834,"attrs":2585},{"href":2586,"uuid":48,"anchor":48,"custom":2587,"target":837,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":2572},{"text":2590,"type":766}," 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":814,"attrs":2592,"content":2593},{"level":816},[2594],{"text":2595,"type":766},"7 Stretches to Help You Recover Post-Workout",{"type":814,"attrs":2597,"content":2598},{"level":872},[2599],{"text":2600,"type":766},"Shoulder Flossing",{"type":2602,"attrs":2603,"content":2606},"ordered_list",{"order":2604},{"order":2605},1,[2607,2613,2619,2625],{"type":787,"content":2608},[2609],{"type":762,"content":2610},[2611],{"text":2612,"type":766},"Start in a standing position.",{"type":787,"content":2614},[2615],{"type":762,"content":2616},[2617],{"text":2618,"type":766},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":787,"content":2620},[2621],{"type":762,"content":2622},[2623],{"text":2624,"type":766},"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":787,"content":2626},[2627],{"type":762,"content":2628},[2629],{"text":2630,"type":766},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":814,"attrs":2632,"content":2633},{"level":872},[2634],{"text":2635,"type":766},"World's Greatest Stretch ",{"type":2602,"attrs":2637,"content":2638},{"order":2605},[2639,2645,2651,2657],{"type":787,"content":2640},[2641],{"type":762,"content":2642},[2643],{"text":2644,"type":766},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":787,"content":2646},[2647],{"type":762,"content":2648},[2649],{"text":2650,"type":766},"Next to the left hand, raise the left hand to the sky. ",{"type":787,"content":2652},[2653],{"type":762,"content":2654},[2655],{"text":2656,"type":766},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":787,"content":2658},[2659],{"type":762,"content":2660},[2661],{"text":2662,"type":766},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":814,"attrs":2664,"content":2665},{"level":872},[2666],{"text":2667,"type":766},"Kneeling Quad/Hip Flexor Stretch",{"type":2602,"attrs":2669,"content":2671},{"order":2670},{"order":2605},[2672,2678,2684],{"type":787,"content":2673},[2674],{"type":762,"content":2675},[2676],{"text":2677,"type":766},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":787,"content":2679},[2680],{"type":762,"content":2681},[2682],{"text":2683,"type":766},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":787,"content":2685},[2686],{"type":762,"content":2687},[2688],{"text":2689,"type":766},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":814,"attrs":2691,"content":2692},{"level":872},[2693],{"text":2694,"type":766},"Cat/Cow",{"type":2602,"attrs":2696,"content":2698},{"order":2697},{"order":2605},[2699,2705,2711],{"type":787,"content":2700},[2701],{"type":762,"content":2702},[2703],{"text":2704,"type":766},"Start on all fours, neutral spine. ",{"type":787,"content":2706},[2707],{"type":762,"content":2708},[2709],{"text":2710,"type":766},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":787,"content":2712},[2713],{"type":762,"content":2714},[2715],{"text":2716,"type":766},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":814,"attrs":2718,"content":2719},{"level":872},[2720],{"text":2721,"type":766},"Thread the Needle",{"type":2602,"attrs":2723,"content":2725},{"order":2724},{"order":2605},[2726,2732,2738],{"type":787,"content":2727},[2728],{"type":762,"content":2729},[2730],{"text":2731,"type":766},"Start on all fours. ",{"type":787,"content":2733},[2734],{"type":762,"content":2735},[2736],{"text":2737,"type":766},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":787,"content":2739},[2740],{"type":762,"content":2741},[2742],{"text":2743,"type":766},"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":814,"attrs":2745,"content":2746},{"level":872},[2747],{"text":2748,"type":766},"Thread the Needle With a Twist ",{"type":2602,"attrs":2750,"content":2752},{"order":2751},{"order":2605},[2753,2758,2764,2770],{"type":787,"content":2754},[2755],{"type":762,"content":2756},[2757],{"text":2731,"type":766},{"type":787,"content":2759},[2760],{"type":762,"content":2761},[2762],{"text":2763,"type":766},"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":787,"content":2765},[2766],{"type":762,"content":2767},[2768],{"text":2769,"type":766},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":787,"content":2771},[2772],{"type":762,"content":2773},[2774],{"text":2775,"type":766},"Return to the starting position.",{"type":814,"attrs":2777,"content":2778},{"level":872},[2779],{"text":2780,"type":766},"Scorpion Stretch (Prone) ",{"type":2602,"attrs":2782,"content":2784},{"order":2783},{"order":2605},[2785,2791],{"type":787,"content":2786},[2787],{"type":762,"content":2788},[2789],{"text":2790,"type":766},"Begin lying down, arms out in T. ",{"type":787,"content":2792},[2793],{"type":762,"content":2794},[2795],{"text":2796,"type":766},"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":814,"attrs":2798,"content":2799},{"level":816},[2800],{"text":2541,"type":766},{"type":762,"content":2802},[2803,2805,2813,2815,2823],{"text":2804,"type":766},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2806,"type":766,"marks":2807},"range of motion improvements",[2808,2812],{"type":834,"attrs":2809},{"href":2810,"uuid":48,"anchor":48,"custom":2811,"target":837,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":2572},{"text":2814,"type":766},". 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":2816,"type":766,"marks":2817},"Studies",[2818,2822],{"type":834,"attrs":2819},{"href":2820,"uuid":48,"anchor":48,"custom":2821,"target":837,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":2572},{"text":2824,"type":766}," 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":814,"attrs":2826,"content":2827},{"level":816},[2828],{"text":1810,"type":766},{"type":762,"content":2830},[2831,2832,2838],{"text":1814,"type":766},{"text":1577,"type":766,"marks":2833},[2834,2837],{"type":834,"attrs":2835},{"href":1819,"uuid":48,"anchor":48,"custom":2836,"target":837,"linktype":13},{},{"type":2572},{"text":1999,"type":766},{"type":762,"content":2840},[2841],{"text":2003,"type":766},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2843,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2848,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2849,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2844,"component":118,"meta_info":2845,"meta_title":7,"block_image":2846,"cover_image":2847,"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":2852,"title":2853,"plugin":43,"description":2854},"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":2856,"alt":2857,"name":7,"focus":7,"title":2857,"filename":2858,"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,[1850],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2869,"created_at":2870,"published_at":2871,"updated_at":2872,"id":2873,"uuid":2874,"content":2875,"slug":3098,"full_slug":3099,"sort_by_date":48,"position":3100,"tag_list":3101,"is_startpage":9,"parent_id":1664,"meta_data":48,"group_id":3102,"first_published_at":3103,"release_id":48,"lang":60,"path":1852,"alternates":3104,"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":2876,"faqs":2877,"title":2869,"topic":2898,"author":2252,"content":2913,"category":3082,"schedule":3090,"component":1651,"meta_info":3091,"cover_image":3094,"description":3093,"contributors":3097},"d9342cbc-2f33-448b-95cb-d9141a391216",[2878,2882,2886,2890,2894],{"_uid":2879,"answer":2880,"question":2881,"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":2883,"answer":2884,"question":2885,"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":2887,"answer":2888,"question":2889,"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":2891,"answer":2892,"question":2893,"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":2895,"answer":2896,"question":2897,"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":2899,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2911,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2912,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2900,"component":39,"meta_info":2908,"block_image":2909,"cover_image":2910,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2901,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2906,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2907,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2902,"component":118,"meta_info":2903,"meta_title":7,"block_image":2904,"cover_image":2905,"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},[],[],{"type":759,"content":2914},[2915,2926,2930,2942,2946,2950,2962,2966,2970,2974,2991,2995,2999,3003,3019,3023,3028,3041,3045,3055,3068,3072],{"type":762,"content":2916},[2917,2919,2924],{"text":2918,"type":766},"FightCamp Trainer ",{"text":2279,"type":766,"marks":2920},[2921],{"type":834,"attrs":2922},{"href":2283,"uuid":48,"anchor":48,"custom":2923,"target":837,"linktype":13},{},{"text":2925,"type":766}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":762,"content":2927},[2928],{"text":2929,"type":766},"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":800,"attrs":2931},{"id":2932,"body":2933},"d975e679-f879-4a04-b019-c5eb66b48e99",[2934],{"_uid":2935,"link":2936,"image":2938,"title":2940,"component":812},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2937,"linktype":13,"fieldtype":14,"cached_url":2937},"https://youtu.be/G-4nuJefUcE",{"id":2939,"alt":2940,"name":7,"focus":48,"title":2940,"filename":2941,"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",{"type":814,"attrs":2943,"content":2944},{"level":816},[2945],{"text":2881,"type":766},{"type":762,"content":2947},[2948],{"text":2949,"type":766},"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":800,"attrs":2951},{"id":2952,"body":2953},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2954],{"url":2955,"_uid":2956,"image":2957,"component":885,"copyright_details":2961},{"id":7,"url":7,"linktype":2312,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2958,"alt":2959,"name":7,"focus":48,"title":2959,"filename":2960,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":762,"content":2963},[2964],{"text":2965,"type":766},"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":814,"attrs":2967,"content":2968},{"level":816},[2969],{"text":2885,"type":766},{"type":762,"content":2971},[2972],{"text":2973,"type":766},"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":800,"attrs":2975},{"id":2952,"body":2976},[2977],{"url":2978,"_uid":2979,"image":2980,"component":885,"copyright_details":2984},{"id":7,"url":7,"linktype":2312,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2981,"alt":2982,"name":7,"focus":48,"title":2982,"filename":2983,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2985],{"_uid":2986,"link":2987,"title":2989,"component":2990},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2988,"linktype":13,"fieldtype":14,"cached_url":2988},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":762,"content":2992},[2993],{"text":2994,"type":766},"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":814,"attrs":2996,"content":2997},{"level":816},[2998],{"text":2889,"type":766},{"type":762,"content":3000},[3001],{"text":3002,"type":766},"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":800,"attrs":3004},{"id":2952,"body":3005},[3006],{"url":3007,"_uid":3008,"image":3009,"component":885,"copyright_details":3013},{"id":7,"url":7,"linktype":2312,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":3010,"alt":3011,"name":7,"focus":48,"title":3011,"filename":3012,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[3014],{"_uid":3015,"link":3016,"title":3018,"component":2990},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":3017,"linktype":13,"fieldtype":14,"cached_url":3017},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":762,"content":3020},[3021],{"text":3022,"type":766},"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":814,"attrs":3024,"content":3025},{"level":816},[3026],{"text":3027,"type":766},"Levels & Abilities",{"type":762,"content":3029},[3030,3032,3039],{"text":3031,"type":766},"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":3033,"type":766,"marks":3034},"sweet science",[3035],{"type":834,"attrs":3036},{"href":3037,"uuid":48,"anchor":48,"custom":3038,"target":837,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":3040,"type":766},". ",{"type":814,"attrs":3042,"content":3043},{"level":816},[3044],{"text":2897,"type":766},{"type":800,"attrs":3046},{"id":2952,"body":3047},[3048],{"url":3049,"_uid":3050,"image":3051,"component":885,"copyright_details":3054},{"id":7,"url":7,"linktype":2312,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":3052,"alt":2959,"name":7,"focus":48,"title":2959,"filename":3053,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":762,"content":3056},[3057,3059,3066],{"text":3058,"type":766},"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. 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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":3083,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3088,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3089,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3084,"component":118,"meta_info":3085,"meta_title":7,"block_image":3086,"cover_image":3087,"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":3092,"title":2869,"plugin":43,"description":3093},"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":3095,"alt":2869,"name":7,"focus":48,"title":2869,"filename":3096,"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,[1850],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1651,"created_at":3106,"published_at":3107,"updated_at":3108,"id":3109,"uuid":3110,"content":3111,"slug":1651,"full_slug":3132,"sort_by_date":48,"position":446,"tag_list":3133,"is_startpage":9,"parent_id":3134,"meta_data":48,"group_id":3135,"first_published_at":3136,"release_id":48,"lang":60,"path":7,"alternates":3137,"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":3112,"component":3113,"meta_info":3114,"custom_content_list":3116},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3115,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3117,3122,3127],{"_uid":3118,"label":3119,"value":3120,"dev_id":3121,"component":766},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3123,"label":3124,"value":3125,"dev_id":3126,"component":766},"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":3128,"label":3129,"value":3130,"dev_id":3131,"component":766},"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",[],1785892846440]