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As you maintain a slow pace:\n\n- Exhale as you twist to one side\n- Inhale deeply each time before you alternate sides\n\n*If you are doing timed sets, continue to breathe deeply and steadily even if you are not syncing each breath with a twist.","What is the breathing pattern for doing boxer twists?",{"_uid":680,"answer":681,"question":682,"component":670},"a40ca031-3449-41b0-b011-5dee21314642","Boxer twists are excellent for targeting the abdominals and the back, but you are also firing up your hamstrings as you hold your legs in the air.\n- Core: Abdominals, obliques, lower back\n- Legs: Hamstrings, hip flexors","What muscles do you use when doing boxer twists?",{"_uid":684,"answer":685,"question":686,"component":670},"6f35783c-b311-44bf-9b86-4d26062d3c98","For Reps:\n10-20 reps (1 twist each side = 1 rep)\n\nFor Sets:\n2-3 sets\n\nFor Time:\n2-3 sets for 30 seconds\n\n15-30 seconds rest in between\n\nBoxer twists are challenging because they engage the entire core and require both strength and stability. It is key not to sacrifice good form for more repetitions, you can risk muscle strain, particularly in your back.\n\nBeginners should start with 2-3 sets of 10-20 repetitions and modify as needed to maintain balance as you learn the technique. If you are more advanced with this movement and have consistently good form, you can do timed sets at increased speed.","How many and for how long should I do boxer twists?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"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},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":721,"full_slug":722,"sort_by_date":48,"position":446,"tag_list":723,"is_startpage":9,"parent_id":724,"meta_data":48,"group_id":725,"first_published_at":726,"release_id":48,"lang":60,"path":48,"alternates":727,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"PJ Shirdan","2021-09-10T15:32:41.098Z","2022-02-08T23:31:34.439Z","2022-02-08T23:31:34.462Z",71000002,"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":717,"social_link_twitter":718,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":719,"social_link_linkedin":7,"social_link_instagram":720,"social_link_pinterest":7},"PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.","5625da47-98f7-4597-b4e7-bf0e50995337",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804761,"FightCamp Trainer PJ Shirdan","https://a.storyblok.com/f/115220/350x350/dc6dc70ec4/pj_shirdan.png","author","https://www.tiktok.com/@trainwithpj?)","https://www.twitter.com/TrainWithPj","https://www.facebook.com/Trainwithpj ","https://www.instagram.com/trainwithpj","pj-shirdan","authors/pj-shirdan",[],65634443,"5fb0b620-579b-4788-a492-bff8fb3f694a","2021-10-20T17:21:35.844Z",[],{"type":729,"content":730},"doc",[731,737,741,755,762,820,824,838,843,851,864,872,882,890,901,909,920,928,938,943,947,961,965,970,974,997,1002,1008,1016,1021,1029,1034,1042,1050,1054,1058,1063,1077,1081,1086],{"type":732,"content":733},"paragraph",[734],{"text":735,"type":736},"Boxer twists are among the most effective core workouts to strengthen your abdominals and obliques. The stability required to maintain proper form will also improve balance with consistent training. A solid core and unshakeable balance are two of the most important assets for a boxer in the ring.","text",{"type":732,"content":738},[739],{"text":740,"type":736},"Here’s the breakdown of how to properly perform the boxer twist and what muscles you are targeting.",{"type":742,"attrs":743},"blok",{"id":744,"body":745},"7a638418-6900-450a-a58e-404f7d293141",[746],{"_uid":747,"link":748,"image":750,"title":752,"component":754},"i-8981cdfa-b43b-4447-82c0-417d0e9e03e7",{"id":7,"url":749,"linktype":13,"fieldtype":14,"cached_url":749},"https://pin.it/7hRNCBA",{"id":751,"alt":752,"name":7,"focus":48,"title":752,"filename":753,"copyright":7,"fieldtype":50},5055053,"Boxer Twists Exercise","https://a.storyblok.com/f/115220/1244x700/0f646837e6/boxer_twist_exercise.png","image_video_link",{"type":756,"attrs":757,"content":759},"heading",{"level":758},2,[760],{"text":761,"type":736},"Boxer Twists",{"type":763,"content":764},"bullet_list",[765,772,778,784,790,796,802,808,814],{"type":766,"content":767},"list_item",[768],{"type":732,"content":769},[770],{"text":771,"type":736},"Sit down on your mat with your legs out in front of you",{"type":766,"content":773},[774],{"type":732,"content":775},[776],{"text":777,"type":736},"Lean back slightly until your back is at a 45-degree angle from the floor",{"type":766,"content":779},[780],{"type":732,"content":781},[782],{"text":783,"type":736},"Raise your knees to tabletop position",{"type":766,"content":785},[786],{"type":732,"content":787},[788],{"text":789,"type":736},"Form a V shape between your torso and hamstrings",{"type":766,"content":791},[792],{"type":732,"content":793},[794],{"text":795,"type":736},"Bring your hands together in front of your chest",{"type":766,"content":797},[798],{"type":732,"content":799},[800],{"text":801,"type":736},"Rotate your torso from above the rib cage to the right",{"type":766,"content":803},[804],{"type":732,"content":805},[806],{"text":807,"type":736},"Twist as far as you can and lightly tap the floor with your fingertips",{"type":766,"content":809},[810],{"type":732,"content":811},[812],{"text":813,"type":736},"Rotate to the left as far as you can and tap the floor lightly",{"type":766,"content":815},[816],{"type":732,"content":817},[818],{"text":819,"type":736},"Alternate twisting your torso right to left",{"type":732,"content":821},[822],{"text":823,"type":736},"*Optional Modifications for Beginners:",{"type":763,"content":825},[826,832],{"type":766,"content":827},[828],{"type":732,"content":829},[830],{"text":831,"type":736},"Keep feet flat on the ground with knees bent",{"type":766,"content":833},[834],{"type":732,"content":835},[836],{"text":837,"type":736},"Raise legs but cross one leg over the other at the knee",{"type":756,"attrs":839,"content":840},{"level":758},[841],{"text":842,"type":736},"Movement Key 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side",{"type":742,"attrs":873},{"id":744,"body":874},[875],{"url":876,"_uid":877,"image":878,"component":862,"copyright_details":881},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-8e9d3d1e-b839-4017-bc49-638ebb0bcf9f",{"id":879,"alt":871,"name":7,"focus":48,"title":871,"filename":880,"copyright":7,"fieldtype":50},5055283,"https://a.storyblok.com/f/115220/700x1100/c494f6294c/rotate_torso_side_to_side.png",[],{"type":763,"content":883},[884],{"type":766,"content":885},[886],{"type":732,"content":887},[888],{"text":889,"type":736},"Keep your core engaged",{"type":742,"attrs":891},{"id":744,"body":892},[893],{"url":894,"_uid":895,"image":896,"component":862,"copyright_details":900},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-31b9f769-cee7-471d-9f1e-0dcbaf48677a",{"id":897,"alt":898,"name":7,"focus":48,"title":898,"filename":899,"copyright":7,"fieldtype":50},5055144,"Keep Your Core Engaged","https://a.storyblok.com/f/115220/700x1100/cf263428de/keep_core_engaged.png",[],{"type":763,"content":902},[903],{"type":766,"content":904},[905],{"type":732,"content":906},[907],{"text":908,"type":736},"Keep your feet elevated",{"type":742,"attrs":910},{"id":744,"body":911},[912],{"url":913,"_uid":914,"image":915,"component":862,"copyright_details":919},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-3466da32-fb5d-48af-bbc2-0394b14b5911",{"id":916,"alt":917,"name":7,"focus":48,"title":917,"filename":918,"copyright":7,"fieldtype":50},5055145,"Keep Your Feet Elevated","https://a.storyblok.com/f/115220/700x1100/2b3e4dfdf8/keep_feet_elevated.png",[],{"type":763,"content":921},[922],{"type":766,"content":923},[924],{"type":732,"content":925},[926],{"text":927,"type":736},"Lean back comfortably",{"type":742,"attrs":929},{"id":744,"body":930},[931],{"url":932,"_uid":933,"image":934,"component":862,"copyright_details":937},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-561b44ac-d880-4433-92d9-8116b317cb33",{"id":935,"alt":927,"name":7,"focus":48,"title":927,"filename":936,"copyright":7,"fieldtype":50},5055174,"https://a.storyblok.com/f/115220/700x1100/060bbf248d/lean_back_comfortably.png",[],{"type":756,"attrs":939,"content":940},{"level":758},[941],{"text":942,"type":736},"Breathing Pattern",{"type":732,"content":944},[945],{"text":946,"type":736},"Breathe steadily to keep your movement controlled as you perform boxer twists. As you maintain a slow pace: ",{"type":763,"content":948},[949,955],{"type":766,"content":950},[951],{"type":732,"content":952},[953],{"text":954,"type":736},"Exhale as you twist to one side",{"type":766,"content":956},[957],{"type":732,"content":958},[959],{"text":960,"type":736},"Inhale deeply each time before you alternate sides",{"type":732,"content":962},[963],{"text":964,"type":736},"*If you are doing timed sets, continue to breathe deeply and steadily even if you are not syncing each breath with a twist.",{"type":756,"attrs":966,"content":967},{"level":758},[968],{"text":969,"type":736},"Muscles Used",{"type":732,"content":971},[972],{"text":973,"type":736},"Boxer twists are excellent for targeting the abdominals and the back, but you are also firing up your hamstrings as you hold your legs in the air.  ",{"type":763,"content":975},[976,987],{"type":766,"content":977},[978],{"type":732,"content":979},[980,985],{"text":981,"type":736,"marks":982},"Core:",[983],{"type":984},"bold",{"text":986,"type":736}," Abdominals, obliques, lower back",{"type":766,"content":988},[989],{"type":732,"content":990},[991,995],{"text":992,"type":736,"marks":993},"Legs:",[994],{"type":984},{"text":996,"type":736}," Hamstrings, hip flexors",{"type":756,"attrs":998,"content":999},{"level":758},[1000],{"text":1001,"type":736},"Application",{"type":756,"attrs":1003,"content":1005},{"level":1004},3,[1006],{"text":1007,"type":736},"For Reps:",{"type":763,"content":1009},[1010],{"type":766,"content":1011},[1012],{"type":732,"content":1013},[1014],{"text":1015,"type":736},"10-20 reps (1 twist each side = 1 rep)",{"type":756,"attrs":1017,"content":1018},{"level":1004},[1019],{"text":1020,"type":736},"For Sets:",{"type":763,"content":1022},[1023],{"type":766,"content":1024},[1025],{"type":732,"content":1026},[1027],{"text":1028,"type":736},"2-3 sets",{"type":756,"attrs":1030,"content":1031},{"level":1004},[1032],{"text":1033,"type":736},"For Time:",{"type":763,"content":1035},[1036],{"type":766,"content":1037},[1038],{"type":732,"content":1039},[1040],{"text":1041,"type":736},"30 seconds each set",{"type":763,"content":1043},[1044],{"type":766,"content":1045},[1046],{"type":732,"content":1047},[1048],{"text":1049,"type":736},"15-30 seconds rest in between",{"type":732,"content":1051},[1052],{"text":1053,"type":736},"Boxer twists are challenging because they engage the entire core and require both strength and stability. It is key not to sacrifice good form for more repetitions, you can risk muscle strain, particularly in your back. ",{"type":732,"content":1055},[1056],{"text":1057,"type":736},"Beginners should start with 2-3 sets of 10-20 repetitions and modify as needed to maintain balance as you learn the technique. If you are more advanced with this movement and have consistently good form, you can do timed sets at increased speed.",{"type":756,"attrs":1059,"content":1060},{"level":758},[1061],{"text":1062,"type":736},"Crushing Your Core Workout",{"type":732,"content":1064},[1065,1067,1075],{"text":1066,"type":736},"Boxer twists are an intensely effective compound core exercise. This move will target your abdominals, obliques, and back while improving your balance. ",{"text":1068,"type":736,"marks":1069},"A strong midsection",[1070],{"type":1071,"attrs":1072},"link",{"href":1073,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://youtu.be/WO8VJ6yCDg4","_blank",{"text":1076,"type":736}," isn’t just about getting toned, solid boxer abs are a fighter’s armor when they take a hit to their core.  ",{"type":732,"content":1078},[1079],{"text":1080,"type":736},"Remember, always #endwithabs!",{"type":756,"attrs":1082,"content":1083},{"level":758},[1084],{"text":1085,"type":736},"Train Like a Fighter",{"type":732,"content":1087},[1088,1090,1096],{"text":1089,"type":736},"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":1091,"type":736,"marks":1092},"FightCamp",[1093],{"type":1071,"attrs":1094},{"href":1095,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1097,"type":736}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1099,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1104,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1105,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1100,"component":118,"meta_info":1101,"meta_title":7,"block_image":1102,"cover_image":1103,"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},[],[],"2022-06-15 00:00","article",{"_uid":1109,"title":657,"plugin":43,"description":1110},"8f3ab14d-4657-4041-8021-83942fad1440","Boxer twists are a powerhouse move for your core muscles. Here’s how to correctly do a boxer twist and the benefits of adding this exercise to your training.",{"id":1112,"alt":657,"name":7,"focus":48,"title":657,"filename":1113,"copyright":657,"fieldtype":50},5055013,"https://a.storyblok.com/f/115220/2400x990/306b657f4e/how-to-do-boxer-twists-proper-technique.png",[],"how-to-do-boxer-twists-proper-technique","blogs/how-to-do-boxer-twists-proper-technique",-4840,[1119],"featured",60887917,"b0495faf-14ea-4c4c-bdcb-eaf85daef0be","2022-06-15T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1126],[1127,1418,1686,2008,2192,2367],{"name":1128,"created_at":1129,"published_at":1130,"updated_at":1131,"id":1132,"uuid":1133,"content":1134,"slug":1411,"full_slug":1412,"sort_by_date":48,"position":1413,"tag_list":1414,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":1415,"first_published_at":1416,"release_id":48,"lang":60,"path":1123,"alternates":1417,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1135,"faqs":1136,"title":1149,"topic":1150,"author":1165,"content":1166,"category":1392,"schedule":1400,"component":1107,"meta_info":1401,"cover_image":1405,"description":1409,"contributors":1410},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1137,1141,1145],{"_uid":1138,"answer":1139,"question":1140,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1142,"answer":1143,"question":1144,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1146,"answer":1147,"question":1148,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1151,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1163,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1164,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1152,"component":39,"meta_info":1160,"block_image":1161,"cover_image":1162,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1153,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1158,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1159,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1154,"component":118,"meta_info":1155,"meta_title":7,"block_image":1156,"cover_image":1157,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":729,"content":1167},[1168,1172,1177,1189,1204,1209,1229,1233,1238,1255,1259,1279,1283,1288,1303,1307,1312,1336,1341,1355,1359,1373,1377,1388],{"type":732,"content":1169},[1170],{"text":1171,"type":736},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":756,"attrs":1173,"content":1174},{"level":758},[1175],{"text":1176,"type":736},"Floyd “Money” Mayweather Jr.",{"type":742,"attrs":1178},{"id":1179,"body":1180},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1181],{"url":1182,"_uid":1183,"image":1184,"component":862,"copyright_details":1188},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1185,"alt":1186,"name":7,"focus":7,"title":1186,"filename":1187,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":732,"content":1190},[1191,1193,1202],{"text":1192,"type":736},"Regarded as the best technical boxer of this age, ",{"text":1194,"type":736,"marks":1195},"Floyd Mayweather Jr.",[1196,1200],{"type":1071,"attrs":1197},{"href":1198,"uuid":48,"anchor":48,"custom":1199,"target":1074,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1201},"underline",{"text":1203,"type":736}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":756,"attrs":1205,"content":1206},{"level":1004},[1207],{"text":1208,"type":736},"The Philly Shell",{"type":763,"content":1210},[1211,1217,1223],{"type":766,"content":1212},[1213],{"type":732,"content":1214},[1215],{"text":1216,"type":736},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":766,"content":1218},[1219],{"type":732,"content":1220},[1221],{"text":1222,"type":736},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":766,"content":1224},[1225],{"type":732,"content":1226},[1227],{"text":1228,"type":736},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":732,"content":1230},[1231],{"text":1232,"type":736},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":756,"attrs":1234,"content":1235},{"level":758},[1236],{"text":1237,"type":736},"Pernell “Sweet Pea” Whitaker",{"type":742,"attrs":1239},{"id":1179,"body":1240},[1241],{"url":1242,"_uid":1243,"image":1244,"component":862,"copyright_details":1248},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1245,"alt":1246,"name":7,"focus":7,"title":1246,"filename":1247,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1249],{"_uid":1250,"link":1251,"title":1253,"component":1254},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1252,"target":1074,"linktype":13,"fieldtype":14,"cached_url":1252},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":732,"content":1256},[1257],{"text":1258,"type":736},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":763,"content":1260},[1261,1267,1273],{"type":766,"content":1262},[1263],{"type":732,"content":1264},[1265],{"text":1266,"type":736},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":766,"content":1268},[1269],{"type":732,"content":1270},[1271],{"text":1272,"type":736},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":766,"content":1274},[1275],{"type":732,"content":1276},[1277],{"text":1278,"type":736},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":732,"content":1280},[1281],{"text":1282,"type":736},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":756,"attrs":1284,"content":1285},{"level":758},[1286],{"text":1287,"type":736},"Muhammad Ali",{"type":742,"attrs":1289},{"id":1179,"body":1290},[1291],{"url":1292,"_uid":1293,"image":1294,"component":862,"copyright_details":1297},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1295,"alt":1186,"name":7,"focus":7,"title":1186,"filename":1296,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1298],{"_uid":1299,"link":1300,"title":1302,"component":1254},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1301,"target":1074,"linktype":13,"fieldtype":14,"cached_url":1301},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":732,"content":1304},[1305],{"text":1306,"type":736},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":756,"attrs":1308,"content":1309},{"level":1004},[1310],{"text":1311,"type":736},"The Ali Shuffle",{"type":763,"content":1313},[1314,1330],{"type":766,"content":1315},[1316],{"type":732,"content":1317},[1318,1320,1328],{"text":1319,"type":736},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1321,"type":736,"marks":1322},"To do the Ali Shuffle",[1323,1327],{"type":1071,"attrs":1324},{"href":1325,"uuid":48,"anchor":48,"custom":1326,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1201},{"text":1329,"type":736},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":766,"content":1331},[1332],{"type":732,"content":1333},[1334],{"text":1335,"type":736},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":756,"attrs":1337,"content":1338},{"level":1004},[1339],{"text":1340,"type":736},"The Rope a Dope",{"type":763,"content":1342},[1343,1349],{"type":766,"content":1344},[1345],{"type":732,"content":1346},[1347],{"text":1348,"type":736},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":766,"content":1350},[1351],{"type":732,"content":1352},[1353],{"text":1354,"type":736},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":732,"content":1356},[1357],{"text":1358,"type":736},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":732,"content":1360},[1361,1363,1371],{"text":1362,"type":736},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1364,"type":736,"marks":1365},"FightCamp Community",[1366,1370],{"type":1071,"attrs":1367},{"href":1368,"uuid":48,"anchor":48,"custom":1369,"target":1074,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1201},{"text":1372,"type":736},"!",{"type":756,"attrs":1374,"content":1375},{"level":758},[1376],{"text":1085,"type":736},{"type":732,"content":1378},[1379,1380,1386],{"text":1089,"type":736},{"text":1091,"type":736,"marks":1381},[1382,1385],{"type":1071,"attrs":1383},{"href":1095,"uuid":48,"anchor":48,"custom":1384,"target":1074,"linktype":13},{},{"type":1201},{"text":1387,"type":736}," 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":732,"content":1389},[1390],{"text":1391,"type":736},"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":1393,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1398,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1399,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1394,"component":118,"meta_info":1395,"meta_title":7,"block_image":1396,"cover_image":1397,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1402,"title":1403,"plugin":43,"description":1404},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1406,"alt":1407,"name":7,"focus":7,"title":1407,"filename":1408,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1119],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1419,"created_at":1420,"published_at":1421,"updated_at":1422,"id":1423,"uuid":1424,"content":1425,"slug":1680,"full_slug":1681,"sort_by_date":48,"position":1682,"tag_list":1683,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":1684,"first_published_at":1421,"release_id":48,"lang":60,"path":1123,"alternates":1685,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1426,"faqs":1427,"title":1419,"topic":1448,"author":1463,"content":1464,"category":1661,"schedule":1669,"component":1107,"meta_info":1670,"cover_image":1674,"description":1678,"contributors":1679},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1428,1432,1436,1440,1444],{"_uid":1429,"answer":1430,"question":1431,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1433,"answer":1434,"question":1435,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1437,"answer":1438,"question":1439,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1441,"answer":1442,"question":1443,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1445,"answer":1446,"question":1447,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1449,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1461,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1450,"component":39,"meta_info":1458,"block_image":1459,"cover_image":1460,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1451,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1456,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1457,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1452,"component":118,"meta_info":1453,"meta_title":7,"block_image":1454,"cover_image":1455,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":729,"content":1465},[1466,1480,1484,1488,1492,1496,1500,1503,1508,1513,1527,1532,1536,1541,1545,1550,1564,1568,1572,1586,1600,1604,1608,1622,1627,1631,1644,1648,1658],{"type":732,"content":1467},[1468,1470,1478],{"text":1469,"type":736},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1471,"type":736,"marks":1472},"interval training",[1473,1477],{"type":1071,"attrs":1474},{"href":1475,"uuid":48,"anchor":48,"custom":1476,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1201},{"text":1479,"type":736}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":732,"content":1481},[1482],{"text":1483,"type":736},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":756,"attrs":1485,"content":1486},{"level":758},[1487],{"text":1431,"type":736},{"type":732,"content":1489},[1490],{"text":1491,"type":736},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":732,"content":1493},[1494],{"text":1495,"type":736},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":756,"attrs":1497,"content":1498},{"level":758},[1499],{"text":1435,"type":736},{"type":732,"content":1501},[1502],{"text":1434,"type":736},{"type":756,"attrs":1504,"content":1505},{"level":758},[1506],{"text":1507,"type":736},"Unique Benefits of HIIT",{"type":756,"attrs":1509,"content":1510},{"level":1004},[1511],{"text":1512,"type":736},"Maximum Effectiveness in Less Time",{"type":732,"content":1514},[1515,1517,1525],{"text":1516,"type":736},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1518,"type":736,"marks":1519},"25-30% more calories",[1520,1524],{"type":1071,"attrs":1521},{"href":1522,"uuid":48,"anchor":48,"custom":1523,"target":1074,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1201},{"text":1526,"type":736}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":756,"attrs":1528,"content":1529},{"level":1004},[1530],{"text":1531,"type":736},"Tones Muscle",{"type":732,"content":1533},[1534],{"text":1535,"type":736},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":756,"attrs":1537,"content":1538},{"level":1004},[1539],{"text":1540,"type":736},"Adds Variety",{"type":732,"content":1542},[1543],{"text":1544,"type":736},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":756,"attrs":1546,"content":1547},{"level":1004},[1548],{"text":1549,"type":736},"Improves Cardiovascular Health",{"type":732,"content":1551},[1552,1554,1562],{"text":1553,"type":736},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1555,"type":736,"marks":1556},"greater improvements in blood pressure",[1557,1561],{"type":1071,"attrs":1558},{"href":1559,"uuid":48,"anchor":48,"custom":1560,"target":1074,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1201},{"text":1563,"type":736}," and blood sugar than moderate-intensity workouts. ",{"type":756,"attrs":1565,"content":1566},{"level":758},[1567],{"text":1443,"type":736},{"type":732,"content":1569},[1570],{"text":1571,"type":736},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":732,"content":1573},[1574,1576,1584],{"text":1575,"type":736},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1577,"type":736,"marks":1578},"roadwork",[1579,1583],{"type":1071,"attrs":1580},{"href":1581,"uuid":48,"anchor":48,"custom":1582,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1201},{"text":1585,"type":736},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":732,"content":1587},[1588,1590,1598],{"text":1589,"type":736},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1591,"type":736,"marks":1592},"HIIT jump rope workout",[1593,1597],{"type":1071,"attrs":1594},{"href":1595,"uuid":48,"anchor":48,"custom":1596,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1201},{"text":1599,"type":736}," for a full-body cardio blast in just minutes.",{"type":756,"attrs":1601,"content":1602},{"level":758},[1603],{"text":1447,"type":736},{"type":732,"content":1605},[1606],{"text":1607,"type":736},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":732,"content":1609},[1610,1612,1620],{"text":1611,"type":736},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1613,"type":736,"marks":1614},"10 minutes of HIIT boxing",[1615,1619],{"type":1071,"attrs":1616},{"href":1617,"uuid":48,"anchor":48,"custom":1618,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1201},{"text":1621,"type":736}," and feel the difference with just one workout.",{"type":756,"attrs":1623,"content":1624},{"level":758},[1625],{"text":1626,"type":736},"Hit With HIIT",{"type":732,"content":1628},[1629],{"text":1630,"type":736},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":732,"content":1632},[1633,1635,1643],{"text":1634,"type":736},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1636,"type":736,"marks":1637},"FightCamp’s extensive library of HIIT workouts",[1638,1642],{"type":1071,"attrs":1639},{"href":1640,"uuid":48,"anchor":48,"custom":1641,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1201},{"text":1372,"type":736},{"type":756,"attrs":1645,"content":1646},{"level":758},[1647],{"text":1085,"type":736},{"type":732,"content":1649},[1650,1651,1657],{"text":1089,"type":736},{"text":1091,"type":736,"marks":1652},[1653,1656],{"type":1071,"attrs":1654},{"href":1095,"uuid":48,"anchor":48,"custom":1655,"target":1074,"linktype":13},{},{"type":1201},{"text":1387,"type":736},{"type":732,"content":1659},[1660],{"text":1391,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1662,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1667,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1668,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1663,"component":118,"meta_info":1664,"meta_title":7,"block_image":1665,"cover_image":1666,"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},[],[],"2023-01-30 00:00",{"_uid":1671,"title":1672,"plugin":43,"description":1673},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1675,"alt":1676,"name":7,"focus":7,"title":1676,"filename":1677,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1119],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1687,"created_at":1688,"published_at":1689,"updated_at":1690,"id":1691,"uuid":1692,"content":1693,"slug":2002,"full_slug":2003,"sort_by_date":48,"position":2004,"tag_list":2005,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":2006,"first_published_at":1689,"release_id":48,"lang":60,"path":1123,"alternates":2007,"default_full_slug":48,"translated_slugs":48},"Get Your 30 Minutes of Exercise a Day With Boxing","2022-04-15T11:50:22.070Z","2022-12-05T15:01:38.003Z","2022-12-05T15:01:38.032Z",125828809,"77c67594-99af-43ed-89c9-f0e36893940b",{"_uid":1694,"faqs":1695,"title":1687,"topic":1728,"author":1463,"content":1743,"category":1984,"schedule":1992,"component":1107,"meta_info":1993,"cover_image":1997,"description":1996,"contributors":2001},"ab2dfcff-38f3-4016-a945-684c3e458ed2",[1696,1700,1704,1708,1712,1716,1720,1724],{"_uid":1697,"answer":1698,"question":1699,"component":670},"ec2e25c2-d66a-4e18-aaae-47bd026e7fe7","When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.\n\nBoxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.","How can I get my 30 minutes of exercise each day?",{"_uid":1701,"answer":1702,"question":1703,"component":670},"e4c70def-7e2d-4337-afec-69068de00f07","Here are five (5) benefits of a 30-minute boxing workout:\n1. One-Two Punch: Cardio & Strength Combo\n2. Maximum Efficiency\n3. Stress Relief\n4. Mental Wellness\n5. Convenience","What are the top benefits of a 30-minute boxing workout?",{"_uid":1705,"answer":1706,"question":1707,"component":670},"09f6514c-09e4-44be-a151-f81d5566acc7","A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training, especially on a heavy bag, is one of the most effective ways to reach your fitness goals and get in fantastic shape. While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.","One-Two Punch: Cardio & Strength Combo",{"_uid":1709,"answer":1710,"question":1711,"component":670},"b1ff37cd-5b3e-464b-9028-c86270a76701","Most high-intensity workouts should be around 30 minutes, including a short warm-up and cool down. This allows enough time for your body to reach peak performance during the session before overdoing it. Your heart rate is up, blood is pumping, and muscles are firing just long enough to have an excellent full-body blast without pushing it to the point of causing strain or injury.","Maximum Efficiency",{"_uid":1713,"answer":1714,"question":1715,"component":670},"7c534634-d23a-4736-a05c-b9118670cb94","When you are fighting feelings of stress and frustration, there are few things more cathartic than unleashing that stress onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a safe and healthy outlet for anyone who has ever felt the need to just get it all out.","How is boxing great for stress relief?",{"_uid":1717,"answer":1718,"question":1719,"component":670},"b0f36b45-d954-4e0c-8475-1d0110eafb57","Boxing is a brain booster, helping to clear the mind and elevate the emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can play a huge role in preventing age-related cognitive decline. Studies have also shown that as little as 15 minutes per day of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help regulate your emotional well-being over time with consistent workouts.","How does boxing benefit mental wellness?",{"_uid":1721,"answer":1722,"question":1723,"component":670},"08e6fdd9-0f54-4cb7-82fe-65dabee90f67","It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your boxing training at home. Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.","Is a boxing workout convenient?",{"_uid":1725,"answer":1726,"question":1727,"component":670},"9e4b88a9-14a1-4326-bea3-3263345ff30d","You can start getting all the benefits of boxing at home with no equipment at all. Shadowboxing is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a heavy bag to your home gym can be life-changing.","How can I start boxing at home?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1729,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1741,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1730,"component":39,"meta_info":1738,"block_image":1739,"cover_image":1740,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1731,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1736,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1732,"component":118,"meta_info":1733,"meta_title":7,"block_image":1734,"cover_image":1735,"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":729,"content":1744},[1745,1765,1769,1773,1778,1782,1794,1814,1818,1828,1831,1836,1847,1867,1872,1882,1910,1915,1925,1937,1942,1969,1973,1981],{"type":732,"content":1746},[1747,1749,1755,1757,1763],{"text":1748,"type":736},"If you have time to scroll through Instagram and TikTok, you have time for a workout. The average person spends ",{"text":1750,"type":736,"marks":1751},"over two hours each day",[1752],{"type":1071,"attrs":1753},{"href":1754,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://www.broadbandsearch.net/blog/average-daily-time-on-social-media",{"text":1756,"type":736}," on social media. The ",{"text":1758,"type":736,"marks":1759},"CDC",[1760],{"type":1071,"attrs":1761},{"href":1762,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://www.cdc.gov/physicalactivity/basics/adults/index.htm",{"text":1764,"type":736}," recommends we include 150 minutes of physical activity each week. It sounds like a lot at first, but when you break it down, that's only 30 minutes a day, 5 days a week. When it comes to finding an effective workout that can fulfill that half hour, boxing packs a lot of punch.",{"type":732,"content":1766},[1767],{"text":1768,"type":736},"Boxing training is intense. You don’t need to commit to a whole hour to get phenomenally fit. In just 30 minutes, you can get a calorie-scorching cardio workout that strengthens and tones your whole body. The benefits of boxing go beyond improving your physical health. Just a half hour of boxing can improve your mood and your lifestyle, making it easy to happily commit to a fun fitness routine that makes you look and feel better.",{"type":732,"content":1770},[1771],{"text":1772,"type":736},"Here we’ll delve into the top five (5) reasons why a 30-minute boxing session is your best bet for staying active.",{"type":756,"attrs":1774,"content":1775},{"level":758},[1776],{"text":1777,"type":736},"Benefits of a 30-Minute Boxing Workout",{"type":756,"attrs":1779,"content":1780},{"level":1004},[1781],{"text":1707,"type":736},{"type":742,"attrs":1783},{"id":1784,"body":1785},"1aa0deed-e5a1-46bd-a6ab-56a71a342089",[1786],{"url":1787,"_uid":1788,"image":1789,"component":862,"copyright_details":1793},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-2a72b6a7-6df3-413d-bd37-5843b05449e8",{"id":1790,"alt":1791,"name":7,"focus":48,"title":1791,"filename":1792,"copyright":7,"fieldtype":50},5297257,"FightCamp - 30 Minutes of boxing a day","https://a.storyblok.com/f/115220/1100x1100/4ac74dc3ee/boxing_workout.png",[],{"type":732,"content":1795},[1796,1798,1804,1806,1812],{"text":1797,"type":736},"A 30-minute boxing session gives you an incredible workout that combines both cardio and strength training. Boxing training which can include shadowboxing, mitt work, and punching on a ",{"text":1799,"type":736,"marks":1800},"heavy bag",[1801],{"type":1071,"attrs":1802},{"href":1803,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1805,"type":736},", is one of the most effective ways to reach your fitness goals and get in ",{"text":1807,"type":736,"marks":1808},"fantastic shape",[1809],{"type":1071,"attrs":1810},{"href":1811,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/why-training-like-a-boxer-gets-you-in-amazing-shape/",{"text":1813,"type":736},". While your heart rate is increased, your muscles are fighting the resistance of the bag with every punch, improving endurance and strength at the same time.",{"type":756,"attrs":1815,"content":1816},{"level":1004},[1817],{"text":1711,"type":736},{"type":742,"attrs":1819},{"id":1784,"body":1820},[1821],{"url":1822,"_uid":1823,"image":1824,"component":862,"copyright_details":1827},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-10686fdc-0bd2-497a-8dd9-fc0a305c4bb4",{"id":1825,"alt":1791,"name":7,"focus":48,"title":1791,"filename":1826,"copyright":7,"fieldtype":50},5297243,"https://a.storyblok.com/f/115220/1100x1100/379c8e4333/boxing-warm-up.png",[],{"type":732,"content":1829},[1830],{"text":1710,"type":736},{"type":756,"attrs":1832,"content":1833},{"level":1004},[1834],{"text":1835,"type":736},"Stress Relief",{"type":742,"attrs":1837},{"id":1784,"body":1838},[1839],{"url":1840,"_uid":1841,"image":1842,"component":862,"copyright_details":1846},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-8b0edf96-9698-4773-870e-ecb3657b8866",{"id":1843,"alt":1844,"name":7,"focus":48,"title":1844,"filename":1845,"copyright":7,"fieldtype":50},5297239,"FightCamp - 30 Minute of boxing a day","https://a.storyblok.com/f/115220/1100x1100/f544481ebf/boxing_mitt_work.png",[],{"type":732,"content":1848},[1849,1851,1857,1859,1865],{"text":1850,"type":736},"When you are fighting feelings of stress and frustration, there are few things more cathartic than ",{"text":1852,"type":736,"marks":1853},"unleashing that stress",[1854],{"type":1071,"attrs":1855},{"href":1856,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/bettering-yourself-through-boxing/",{"text":1858,"type":736}," onto a punching bag. Just 30 minutes of boxing exercises can release some of that pent-up pressure by allowing you to transfer it from your mind into motion. Boxing training is a ",{"text":1860,"type":736,"marks":1861},"safe and healthy outlet",[1862],{"type":1071,"attrs":1863},{"href":1864,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":1866,"type":736}," for anyone who has ever felt the need to just get it all out.",{"type":756,"attrs":1868,"content":1869},{"level":1004},[1870],{"text":1871,"type":736},"Mental Wellness",{"type":742,"attrs":1873},{"id":1784,"body":1874},[1875],{"url":1876,"_uid":1877,"image":1878,"component":862,"copyright_details":1881},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-3bc342b3-5441-4463-9190-f1fee730e64b",{"id":1879,"alt":1791,"name":7,"focus":48,"title":1791,"filename":1880,"copyright":7,"fieldtype":50},5297247,"https://a.storyblok.com/f/115220/1100x1100/3ca4661589/boxing_stress_relief.png",[],{"type":732,"content":1883},[1884,1886,1892,1894,1900,1902,1908],{"text":1885,"type":736},"Boxing is a brain booster, helping to clear the mind and elevate emotions. Executing complex boxing combinations stimulates brain activity and challenges your memory, which research says can greatly ",{"text":1887,"type":736,"marks":1888},"prevent age-related cognitive decline",[1889],{"type":1071,"attrs":1890},{"href":1891,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-boxing-boosts-brain-health-and-prevents-dementia",{"text":1893,"type":736},". Studies have also shown that as little as ",{"text":1895,"type":736,"marks":1896},"15 minutes per day",[1897],{"type":1071,"attrs":1898},{"href":1899,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":1901,"type":736}," of exercise can help relieve symptoms of depression. A 30-minute boxing session can leave you feeling better immediately and help ",{"text":1903,"type":736,"marks":1904},"regulate your emotional well-being",[1905],{"type":1071,"attrs":1906},{"href":1907,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health/",{"text":1909,"type":736}," over time with consistent workouts.",{"type":756,"attrs":1911,"content":1912},{"level":1004},[1913],{"text":1914,"type":736},"Convenience",{"type":742,"attrs":1916},{"id":1784,"body":1917},[1918],{"url":1919,"_uid":1920,"image":1921,"component":862,"copyright_details":1924},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-7253f39f-5179-430f-b953-93071e1b3f46",{"id":1922,"alt":1791,"name":7,"focus":48,"title":1791,"filename":1923,"copyright":7,"fieldtype":50},5297260,"https://a.storyblok.com/f/115220/1100x1100/f9c927ee0f/boxing_training.png",[],{"type":732,"content":1926},[1927,1929,1935],{"text":1928,"type":736},"It is easier to be consistent with a ‘workout schedule’ if you can actually fit a workout into your schedule. Just a half hour is easy to pencil in somewhere during the day, whether it’s a quick 30-minute morning wake-me-up, a lunch break bag beatdown, or an evening de-stress session. You don’t need to find a whole hour of your time to have an amazing full-body boxing workout, and you can make it even more convenient by doing your ",{"text":1930,"type":736,"marks":1931},"boxing training at home",[1932],{"type":1071,"attrs":1933},{"href":1934,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/top-6-reasons-to-invest-in-an-at-home-fitness-system/",{"text":1936,"type":736},". Boxing exercises are easy to do at home with or without equipment, freeing up even more time in your day.",{"type":756,"attrs":1938,"content":1939},{"level":758},[1940],{"text":1941,"type":736},"30-Minute Throwdown",{"type":732,"content":1943},[1944,1946,1952,1954,1960,1962,1967],{"text":1945,"type":736},"You can start getting all the benefits of ",{"text":1947,"type":736,"marks":1948},"boxing at home",[1949],{"type":1071,"attrs":1950},{"href":1951,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/how-can-a-beginner-start-boxing-at-home/",{"text":1953,"type":736}," with no equipment at all. ",{"text":1955,"type":736,"marks":1956},"Shadowboxing",[1957],{"type":1071,"attrs":1958},{"href":1959,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":1961,"type":736}," is a great start for beginners to get a feel for boxing, and an important part of ongoing training in form and technique. To get the full benefits of boxing training, adding a ",{"text":1799,"type":736,"marks":1963},[1964],{"type":1071,"attrs":1965},{"href":1966,"uuid":48,"anchor":48,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/why-you-should-start-training-with-a-punching-bag/",{"text":1968,"type":736}," to your home gym can be life-changing.",{"type":756,"attrs":1970,"content":1971},{"level":758},[1972],{"text":1085,"type":736},{"type":732,"content":1974},[1975,1976,1980],{"text":1089,"type":736},{"text":1091,"type":736,"marks":1977},[1978],{"type":1071,"attrs":1979},{"href":1095,"uuid":48,"anchor":48,"target":1074,"linktype":13},{"text":1387,"type":736},{"type":732,"content":1982},[1983],{"text":1391,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1985,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1990,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1991,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1986,"component":118,"meta_info":1987,"meta_title":7,"block_image":1988,"cover_image":1989,"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},[],[],"2022-12-05 00:00",{"_uid":1994,"title":1995,"plugin":43,"description":1996},"7460d9df-efe9-4fdd-a999-6dc294f78286","Get Your 30 Minutes of Exercise a Day With Boxing | FightCamp","It’s recommended we get at least 30 minutes of exercise each day. Why not take that up a notch with boxing training to improve your mind and body.",{"id":1998,"alt":1999,"name":7,"focus":48,"title":1999,"filename":2000,"copyright":7,"fieldtype":50},5297263,"FightCamp - Get Your 30 Minutes of Exercise a Day with Boxing","https://a.storyblok.com/f/115220/2400x990/055c404abb/get-your-30-minutes-of-exercise-a-day-with-boxing.png",[],"get-your-30-minutes-of-exercise-a-day-with-boxing","blogs/get-your-30-minutes-of-exercise-a-day-with-boxing",-4550,[1119],"539b5bb5-55da-4f55-bb8a-06a6be114917",[],{"name":2009,"created_at":2010,"published_at":2011,"updated_at":2012,"id":2013,"uuid":2014,"content":2015,"slug":2185,"full_slug":2186,"sort_by_date":48,"position":2187,"tag_list":2188,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":2189,"first_published_at":2190,"release_id":48,"lang":60,"path":1123,"alternates":2191,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2016,"faqs":2017,"title":2034,"topic":2035,"author":2050,"content":2051,"category":2169,"schedule":2177,"component":1107,"meta_info":2178,"cover_image":2181,"description":2180,"contributors":2184},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2018,2022,2026,2030],{"_uid":2019,"answer":2020,"question":2021,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2023,"answer":2024,"question":2025,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2027,"answer":2028,"question":2029,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2031,"answer":2032,"question":2033,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2036,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2048,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2049,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2037,"component":39,"meta_info":2045,"block_image":2046,"cover_image":2047,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2038,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2043,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2044,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2039,"component":118,"meta_info":2040,"meta_title":7,"block_image":2041,"cover_image":2042,"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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":729,"content":2052},[2053,2066,2071,2076,2088,2091,2096,2107,2110,2115,2126,2130,2134,2139,2152,2156,2165],{"type":732,"content":2054},[2055,2057,2064],{"text":2056,"type":736},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2058,"type":736,"marks":2059},"shadowboxing",[2060],{"type":1071,"attrs":2061},{"href":2062,"uuid":48,"anchor":48,"custom":2063,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2065,"type":736}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":756,"attrs":2067,"content":2068},{"level":758},[2069],{"text":2070,"type":736},"Why You Should Practice Shadowboxing With Hand Weights",{"type":756,"attrs":2072,"content":2073},{"level":1004},[2074],{"text":2075,"type":736},"1. Speed",{"type":742,"attrs":2077},{"id":2078,"body":2079},"58589914-3cf9-454d-8369-7218c807f59a",[2080],{"url":2081,"_uid":2082,"image":2083,"component":862,"copyright_details":2087},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2084,"alt":2085,"name":7,"focus":48,"title":2085,"filename":2086,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":732,"content":2089},[2090],{"text":2024,"type":736},{"type":756,"attrs":2092,"content":2093},{"level":1004},[2094],{"text":2095,"type":736},"2. Arm Endurance",{"type":742,"attrs":2097},{"id":2078,"body":2098},[2099],{"url":2100,"_uid":2101,"image":2102,"component":862,"copyright_details":2106},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2103,"alt":2104,"name":7,"focus":48,"title":2104,"filename":2105,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":732,"content":2108},[2109],{"text":2028,"type":736},{"type":756,"attrs":2111,"content":2112},{"level":1004},[2113],{"text":2114,"type":736},"3. Cardiovascular Conditioning",{"type":742,"attrs":2116},{"id":2078,"body":2117},[2118],{"url":2119,"_uid":2120,"image":2121,"component":862,"copyright_details":2125},{"id":7,"url":7,"linktype":856,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2122,"alt":2123,"name":7,"focus":48,"title":2123,"filename":2124,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":732,"content":2127},[2128],{"text":2129,"type":736},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":732,"content":2131},[2132],{"text":2133,"type":736},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":756,"attrs":2135,"content":2136},{"level":758},[2137],{"text":2138,"type":736},"Amp Up Your Training",{"type":732,"content":2140},[2141,2143,2150],{"text":2142,"type":736},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2144,"type":736,"marks":2145},"FightCamp Facebook Community",[2146],{"type":1071,"attrs":2147},{"href":2148,"uuid":48,"anchor":48,"custom":2149,"target":1074,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2151,"type":736}," and let me know.",{"type":756,"attrs":2153,"content":2154},{"level":758},[2155],{"text":1085,"type":736},{"type":732,"content":2157},[2158,2159,2164],{"text":1089,"type":736},{"text":1091,"type":736,"marks":2160},[2161],{"type":1071,"attrs":2162},{"href":1095,"uuid":48,"anchor":48,"custom":2163,"target":1074,"linktype":13},{},{"text":1387,"type":736},{"type":732,"content":2166},[2167],{"text":2168,"type":736},"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":2170,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2175,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2176,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2171,"component":118,"meta_info":2172,"meta_title":7,"block_image":2173,"cover_image":2174,"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},[],[],"2023-01-16 00:00",{"_uid":2179,"title":2034,"plugin":43,"description":2180},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2182,"alt":2009,"name":7,"focus":48,"title":2009,"filename":2183,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1119],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2193,"created_at":2194,"published_at":2195,"updated_at":2196,"id":2197,"uuid":2198,"content":2199,"slug":2361,"full_slug":2362,"sort_by_date":48,"position":2363,"tag_list":2364,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":2365,"first_published_at":2195,"release_id":48,"lang":60,"path":1123,"alternates":2366,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2200,"faqs":2201,"title":2193,"topic":2218,"author":1165,"content":2233,"category":2342,"schedule":2350,"component":1107,"meta_info":2351,"cover_image":2355,"description":2359,"contributors":2360},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2202,2206,2210,2214],{"_uid":2203,"answer":2204,"question":2205,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2207,"answer":2208,"question":2209,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2211,"answer":2212,"question":2213,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2215,"answer":2216,"question":2217,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2219,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2231,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2232,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2220,"component":39,"meta_info":2228,"block_image":2229,"cover_image":2230,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2221,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2226,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2227,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2222,"component":118,"meta_info":2223,"meta_title":7,"block_image":2224,"cover_image":2225,"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":729,"content":2234},[2235,2239,2244,2264,2269,2273,2278,2281,2286,2298,2303,2316,2321,2325,2329,2339],{"type":732,"content":2236},[2237],{"text":2238,"type":736},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":756,"attrs":2240,"content":2241},{"level":758},[2242],{"text":2243,"type":736},"Practice, Practice, Practice",{"type":732,"content":2245},[2246,2248,2253,2255,2262],{"text":2247,"type":736},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2249,"type":736,"marks":2250},"always",[2251],{"type":2252},"italic",{"text":2254,"type":736}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2256,"type":736,"marks":2257},"mirror",[2258],{"type":1071,"attrs":2259},{"href":2260,"uuid":48,"anchor":48,"custom":2261,"target":1074,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2263,"type":736}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":756,"attrs":2265,"content":2266},{"level":1004},[2267],{"text":2268,"type":736},"Shoulder Touch Drill",{"type":732,"content":2270},[2271],{"text":2272,"type":736},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":756,"attrs":2274,"content":2275},{"level":1004},[2276],{"text":2277,"type":736},"Cobra Bag",{"type":732,"content":2279},[2280],{"text":2208,"type":736},{"type":756,"attrs":2282,"content":2283},{"level":1004},[2284],{"text":2285,"type":736},"Sparring",{"type":732,"content":2287},[2288,2290,2296],{"text":2289,"type":736},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2285,"type":736,"marks":2291},[2292],{"type":1071,"attrs":2293},{"href":2294,"uuid":48,"anchor":48,"custom":2295,"target":1074,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2297,"type":736}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":756,"attrs":2299,"content":2300},{"level":1004},[2301],{"text":2302,"type":736},"“Free flow” mitt work",{"type":732,"content":2304},[2305,2307,2314],{"text":2306,"type":736},"Free flow ",{"text":2308,"type":736,"marks":2309},"mitt work",[2310],{"type":1071,"attrs":2311},{"href":2312,"uuid":48,"anchor":48,"custom":2313,"target":1074,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2315,"type":736}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":756,"attrs":2317,"content":2318},{"level":1004},[2319],{"text":2320,"type":736},"Think Fast",{"type":732,"content":2322},[2323],{"text":2324,"type":736},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":756,"attrs":2326,"content":2327},{"level":758},[2328],{"text":1085,"type":736},{"type":732,"content":2330},[2331,2332,2337],{"text":1089,"type":736},{"text":1091,"type":736,"marks":2333},[2334],{"type":1071,"attrs":2335},{"href":1095,"uuid":48,"anchor":48,"custom":2336,"target":1074,"linktype":13},{},{"text":2338,"type":736}," 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":732,"content":2340},[2341],{"text":1391,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2343,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2348,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2349,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2344,"component":118,"meta_info":2345,"meta_title":7,"block_image":2346,"cover_image":2347,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2352,"title":2353,"plugin":43,"description":2354},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2356,"alt":2357,"name":7,"focus":7,"title":2357,"filename":2358,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1119],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":2368,"created_at":2369,"published_at":2370,"updated_at":2371,"id":2372,"uuid":2373,"content":2374,"slug":2643,"full_slug":2644,"sort_by_date":48,"position":2645,"tag_list":2646,"is_startpage":9,"parent_id":1120,"meta_data":48,"group_id":2647,"first_published_at":2648,"release_id":48,"lang":60,"path":1123,"alternates":2649,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2375,"faqs":2376,"title":2368,"topic":2393,"author":1165,"content":2408,"category":2625,"schedule":1669,"component":1107,"meta_info":2633,"cover_image":2637,"description":2641,"contributors":2642},"0970fa5a-5687-49ba-9c33-b7285372264c",[2377,2381,2385,2389],{"_uid":2378,"answer":2379,"question":2380,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2382,"answer":2383,"question":2384,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2386,"answer":2387,"question":2388,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2390,"answer":2391,"question":2392,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2394,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2406,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2407,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2395,"component":39,"meta_info":2403,"block_image":2404,"cover_image":2405,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2396,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2401,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2402,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2397,"component":118,"meta_info":2398,"meta_title":7,"block_image":2399,"cover_image":2400,"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":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":729,"content":2409},[2410,2415,2434,2439,2444,2448,2480,2484,2489,2499,2519,2523,2528,2532,2558,2562,2588,2592,2597,2609,2613,2622],{"type":756,"attrs":2411,"content":2412},{"level":758},[2413],{"text":2414,"type":736},"How to Get Better Head Movement in Boxing",{"type":732,"content":2416},[2417,2419,2426,2428,2432],{"text":2418,"type":736},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2420,"type":736,"marks":2421},"movements",[2422],{"type":1071,"attrs":2423},{"href":2424,"uuid":48,"anchor":48,"custom":2425,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2427,"type":736}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2429,"type":736,"marks":2430},"employ",[2431],{"type":2252},{"text":2433,"type":736}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":756,"attrs":2435,"content":2436},{"level":758},[2437],{"text":2438,"type":736},"3 Boxing Head Movement Drills",{"type":756,"attrs":2440,"content":2441},{"level":1004},[2442],{"text":2443,"type":736},"The 5 Point Pivot Drill",{"type":732,"content":2445},[2446],{"text":2447,"type":736},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":763,"content":2449},[2450,2456,2462,2468,2474],{"type":766,"content":2451},[2452],{"type":732,"content":2453},[2454],{"text":2455,"type":736},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":766,"content":2457},[2458],{"type":732,"content":2459},[2460],{"text":2461,"type":736},"Weave under to the other side (to avoid hooks)",{"type":766,"content":2463},[2464],{"type":732,"content":2465},[2466],{"text":2467,"type":736},"Pull back/sway (good for avoiding uppercuts)",{"type":766,"content":2469},[2470],{"type":732,"content":2471},[2472],{"text":2473,"type":736},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":766,"content":2475},[2476],{"type":732,"content":2477},[2478],{"text":2479,"type":736},"Throw a punch (it's important that defense and offense are fluid) ",{"type":732,"content":2481},[2482],{"text":2483,"type":736},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":756,"attrs":2485,"content":2486},{"level":1004},[2487],{"text":2488,"type":736},"Frame and Shoot Drill",{"type":732,"content":2490},[2491,2493,2497],{"text":2492,"type":736},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2494,"type":736,"marks":2495},"will",[2496],{"type":2252},{"text":2498,"type":736}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":763,"content":2500},[2501,2507,2513],{"type":766,"content":2502},[2503],{"type":732,"content":2504},[2505],{"text":2506,"type":736},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":766,"content":2508},[2509],{"type":732,"content":2510},[2511],{"text":2512,"type":736},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":766,"content":2514},[2515],{"type":732,"content":2516},[2517],{"text":2518,"type":736},"Once you know what feels best, throw a punch from that position. ",{"type":732,"content":2520},[2521],{"text":2522,"type":736},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":756,"attrs":2524,"content":2525},{"level":1004},[2526],{"text":2527,"type":736},"The Line Drill",{"type":732,"content":2529},[2530],{"text":2531,"type":736},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":763,"content":2533},[2534,2540,2546,2552],{"type":766,"content":2535},[2536],{"type":732,"content":2537},[2538],{"text":2539,"type":736},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":766,"content":2541},[2542],{"type":732,"content":2543},[2544],{"text":2545,"type":736}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":766,"content":2547},[2548],{"type":732,"content":2549},[2550],{"text":2551,"type":736},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":766,"content":2553},[2554],{"type":732,"content":2555},[2556],{"text":2557,"type":736},"Repeat step 1",{"type":732,"content":2559},[2560],{"text":2561,"type":736},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":763,"content":2563},[2564,2570,2576,2582],{"type":766,"content":2565},[2566],{"type":732,"content":2567},[2568],{"text":2569,"type":736},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":766,"content":2571},[2572],{"type":732,"content":2573},[2574],{"text":2575,"type":736},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":766,"content":2577},[2578],{"type":732,"content":2579},[2580],{"text":2581,"type":736},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":766,"content":2583},[2584],{"type":732,"content":2585},[2586],{"text":2587,"type":736},"Return to neutral and repeat the sequence",{"type":732,"content":2589},[2590],{"text":2591,"type":736},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":756,"attrs":2593,"content":2594},{"level":758},[2595],{"text":2596,"type":736},"Keep Your Head Moving",{"type":732,"content":2598},[2599,2601,2607],{"text":2600,"type":736},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2420,"type":736,"marks":2602},[2603],{"type":1071,"attrs":2604},{"href":2605,"uuid":48,"anchor":48,"custom":2606,"target":1074,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2608,"type":736}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":756,"attrs":2610,"content":2611},{"level":758},[2612],{"text":1085,"type":736},{"type":732,"content":2614},[2615,2616,2621],{"text":1089,"type":736},{"text":1091,"type":736,"marks":2617},[2618],{"type":1071,"attrs":2619},{"href":1095,"uuid":48,"anchor":48,"custom":2620,"target":1074,"linktype":13},{},{"text":1387,"type":736},{"type":732,"content":2623},[2624],{"text":2168,"type":736},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2626,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2631,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2632,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2627,"component":118,"meta_info":2628,"meta_title":7,"block_image":2629,"cover_image":2630,"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":2634,"title":2635,"plugin":43,"description":2636},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2638,"alt":2639,"name":7,"focus":7,"title":2639,"filename":2640,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1119],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":1107,"created_at":2651,"published_at":2652,"updated_at":2653,"id":2654,"uuid":2655,"content":2656,"slug":1107,"full_slug":2677,"sort_by_date":48,"position":446,"tag_list":2678,"is_startpage":9,"parent_id":2679,"meta_data":48,"group_id":2680,"first_published_at":2681,"release_id":48,"lang":60,"path":7,"alternates":2682,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2026-08-10T19:27:11.871Z","2026-08-10T19:27:11.883Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2657,"component":2658,"meta_info":2659,"custom_content_list":2661},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2660,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2662,2667,2672],{"_uid":2663,"label":2664,"value":2665,"dev_id":2666,"component":736},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Stay in the fight.","article.email.title",{"_uid":2668,"label":2669,"value":2670,"dev_id":2671,"component":736},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","FightCamp drops, exclusive deals, and boxing & MMA culture — straight to your inbox.","article.email.description",{"_uid":2673,"label":2674,"value":2675,"dev_id":2676,"component":736},"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",[],1787353482922]