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Have situational awareness 2. Don’t be an easy target 3. Be physically fit 4. Know your targets 5. Trust your gut 6. Speak up","What are tips to be prepared in a dangerous situation?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a55dd752-d24e-4f5c-9e90-6b1e2311da6a","Situational awareness tips for walking are: Be alert to your surroundings and the people around you. Stay in well-lit areas as much as possible. Walk confidently at a steady pace on the side of the street facing traffic. Walk close to the curb. Avoid doorways, bushes, and alleys. If you are in trouble, attract help any way you can. Scream, yell for help, or yell \"Fire!\"  If you feel you're being followed, walk into a store or knock on the door of a house. Trust your instincts. If something feels off about a person or a place, don’t ignore your gut. Science shows that these feelings are biological tools programmed to keep us safe. Avoid looking distracted or using your cell phone. Keep your keys in your hand and your phone within reach in case you need to call for help.","What are situational awareness tips for walking?",{"_uid":676,"answer":677,"question":678,"component":670},"29423247-c75e-4e82-9fae-d7b113b3f70b","Situational awareness tips for driving are: Keep your car in good shape and well-maintained, with the gas tank at least half full. Park in well-lit areas and lock the doors, even if you'll only be gone a short time. When you return to your car, have your keys ready and check the front seats, rear seats, and floor before getting in. Also, do a quick scan underneath the car to make sure there’s nothing (or no one) hiding underneath. As soon as you get in the car and close your door, lock all of the doors. Drive with all the doors locked. Never pick up hitchhikers. If you have a flat tire, drive on it until you reach a safe well-lit, and well-traveled area. Exercise extra caution when using underground and enclosed parking garages. Try not to go alone. If you are being followed, don't drive home. Go to the nearest police or fire station and honk your horn. Or drive to an open gas station or other business where you can safely call the police. Don't leave your car unless you are certain you can get inside the building safely. Try to obtain the license plate number and description of the car following you.","What are situational awareness tips for driving?",{"_uid":680,"answer":681,"question":682,"component":670},"cf6292c5-05c3-48a5-95b2-b36c8123753e","Criminals seek out easy targets as their victims. They will intentionally pick someone who looks like they won’t put up a fight. Use powerful body language to show confidence. Stand tall and walk briskly, with your head up and your eyes alert. Make eye contact with people you pass, acknowledging their presence. Always look like you know where you are going. Don’t look distracted, and avoid scrolling through your cell phone. If possible, avoid walking alone and carry pepper spray or another form of a self-defense weapon.","How can I avoid being an easy target?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":684,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"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":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":133,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Shanie Smash","2021-08-11T04:34:28.071Z","2022-02-08T23:32:50.344Z","2022-02-08T23:32:50.361Z",65634458,"4142592f-c148-458f-92f8-14109b3c6e00",{"bio":706,"_uid":707,"name":708,"photo":709,"component":712,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Shanie \"Smash\" Rusth is an undefeated pro MMA fighter, FightCamp Trainer, and mother of two. She began MMA in 2011 to get in shape and feel empowered after becoming a single mom. Shanie is USA Boxing Coach certified.","d2991143-0ebd-407b-882a-34f18228dcd8","Shanie \"Smash\" Rusth",{"id":710,"alt":708,"name":7,"focus":48,"title":708,"filename":711,"copyright":7,"fieldtype":50},3804763,"https://a.storyblok.com/f/115220/350x350/e49a4383cc/shanie_smash_rusth.png","author","https://www.facebook.com/ShanieSMASHRusth","https://www.instagram.com/shaniesmash","shanie-smash","authors/shanie-smash",[],65634443,"6e090df1-6d33-4c8b-bf07-456dfe01f05a","2021-08-17T21:42:56.612Z",[],{"type":723,"content":724},"doc",[725,731,739,746,750,758,770,822,828,837,893,899,908,912,918,927,951,955,961,970,974,980,989,993,999,1008,1012,1016,1070,1074,1080,1100,1106,1115,1129,1143,1157],{"type":726,"content":727},"paragraph",[728],{"text":729,"type":730},"The last thing anyone ever wants to be in is a dangerous situation, but let’s face it, the chances of getting in one are very real, and if the situation ever should arise, it’s important to educate yourself to increase your chances of survival.","text",{"type":726,"content":732},[733],{"text":734,"type":730,"marks":735},"FightCamp Trainer and pro mixed martial artist Shanie Smash shares six tips that you need to know to help you be prepared in a dangerous moment.",[736],{"type":737,"attrs":738},"styled",{"class":7},{"type":740,"attrs":741,"content":743},"heading",{"level":742},2,[744],{"text":745,"type":730},"1. Have situational awareness",{"type":726,"content":747},[748],{"text":749,"type":730},"Be alert. What is happening around you? Always be extra observant of your surroundings. These not only apply in the boxing ring but in your everyday life as well. No matter where you are or what you are doing, study the layout of the place and visualize your escape route in case of an emergency.",{"type":740,"attrs":751,"content":753},{"level":752},3,[754,756],{"text":755,"type":730},"Situational awareness tips for walking:",{"type":757},"hard_break",{"type":759,"attrs":760},"blok",{"id":761,"body":762},"137de88a-e625-4b13-84a7-b6ca5e72be1a",[763],{"_uid":764,"image":765,"component":769},"i-e19141d9-9306-4816-abe5-e3176a3845b5",{"id":766,"alt":767,"name":7,"focus":48,"title":767,"filename":768,"copyright":7,"fieldtype":50},3442978,"Situational Awareness Tips For Walking","https://a.storyblok.com/f/115220/700x1100/2678a1c5ab/situational_awareness_for_walking.jpg","content_image",{"type":771,"content":772},"bullet_list",[773,780,786,792,798,804,810,816],{"type":774,"content":775},"list_item",[776],{"type":726,"content":777},[778],{"text":779,"type":730},"Be alert to your surroundings and the people around you.",{"type":774,"content":781},[782],{"type":726,"content":783},[784],{"text":785,"type":730},"Stay in well-lit areas as much as possible.",{"type":774,"content":787},[788],{"type":726,"content":789},[790],{"text":791,"type":730},"Walk confidently at a steady pace on the side of the street facing traffic.",{"type":774,"content":793},[794],{"type":726,"content":795},[796],{"text":797,"type":730},"Walk close to the curb. Avoid doorways, bushes, and alleys.",{"type":774,"content":799},[800],{"type":726,"content":801},[802],{"text":803,"type":730},"If you are in trouble, attract help any way you can. Scream, yell for help, or yell \"Fire!\"",{"type":774,"content":805},[806],{"type":726,"content":807},[808],{"text":809,"type":730},"If you feel you're being followed, walk into a store or knock on the door of a house.",{"type":774,"content":811},[812],{"type":726,"content":813},[814],{"text":815,"type":730},"Trust your instincts. If something feels off about a person or a place, don’t ignore your gut. Science shows that these feelings are biological tools programmed to keep us safe.",{"type":774,"content":817},[818],{"type":726,"content":819},[820],{"text":821,"type":730},"Avoid looking distracted or using your cell phone. Keep your keys in your hand and your phone within reach in case you need to call for help.",{"type":740,"attrs":823,"content":824},{"level":752},[825,827],{"text":826,"type":730},"Situational awareness tips for driving:",{"type":757},{"type":759,"attrs":829},{"id":761,"body":830},[831],{"_uid":832,"image":833,"component":769},"i-e2eaecd8-c99e-4160-9bac-e7e7c17aa00f",{"id":834,"alt":835,"name":7,"focus":48,"title":835,"filename":836,"copyright":7,"fieldtype":50},3442979,"Situational Awareness Tips For Driving","https://a.storyblok.com/f/115220/1380x700/ff236271e4/situational_awareness_for_driving.jpg",{"type":771,"content":838},[839,845,851,857,863,869,875,881,887],{"type":774,"content":840},[841],{"type":726,"content":842},[843],{"text":844,"type":730},"Keep your car in good shape and well-maintained, with the gas tank at least half full.",{"type":774,"content":846},[847],{"type":726,"content":848},[849],{"text":850,"type":730},"Park in well-lit areas and lock the doors, even if you'll only be gone a short time.",{"type":774,"content":852},[853],{"type":726,"content":854},[855],{"text":856,"type":730},"When you return to your car, have your keys ready and check the front seats, rear seats, and floor before getting in. Also, do a quick scan underneath the car to make sure there’s nothing (or no one) hiding underneath.",{"type":774,"content":858},[859],{"type":726,"content":860},[861],{"text":862,"type":730},"As soon as you get in the car and close your door, lock all of the doors.",{"type":774,"content":864},[865],{"type":726,"content":866},[867],{"text":868,"type":730},"Drive with all the doors locked.",{"type":774,"content":870},[871],{"type":726,"content":872},[873],{"text":874,"type":730},"Never pick up hitchhikers.",{"type":774,"content":876},[877],{"type":726,"content":878},[879],{"text":880,"type":730},"If you have a flat tire, drive on it until you reach a safe well-lit, and well-traveled area.",{"type":774,"content":882},[883],{"type":726,"content":884},[885],{"text":886,"type":730},"Exercise extra caution when using underground and enclosed parking garages. Try not to go alone.",{"type":774,"content":888},[889],{"type":726,"content":890},[891],{"text":892,"type":730},"If you are being followed, don't drive home. Go to the nearest police or fire station and honk your horn. Or drive to an open gas station or other business where you can safely call the police. Don't leave your car unless you are certain you can get inside the building safely. Try to obtain the license plate number and description of the car following you.",{"type":740,"attrs":894,"content":895},{"level":742},[896,898],{"text":897,"type":730},"2. Don’t be an easy target",{"type":757},{"type":759,"attrs":900},{"id":761,"body":901},[902],{"_uid":903,"image":904,"component":769},"i-416f1fb5-1e4c-4088-8e34-c36ff16860d8",{"id":905,"alt":906,"name":7,"focus":48,"title":906,"filename":907,"copyright":7,"fieldtype":50},3442980,"Don't Be An Easy Target","https://a.storyblok.com/f/115220/1380x700/9db5eb60fe/dont_be_an_easy_target.jpg",{"type":726,"content":909},[910],{"text":911,"type":730},"Predators seek out easy targets as their victims. They will intentionally pick someone who looks like they won’t put up a fight. Like in a boxing match, use powerful body language to show confidence. Stand tall and walk briskly, with your head up and your eyes alert. Make eye contact with people you pass, acknowledging their presence. Always look like you know where you are going. Don’t look distracted, and avoid scrolling through your cell phone. If possible, avoid walking alone and carry pepper spray or another form of a self-defense weapon.",{"type":740,"attrs":913,"content":914},{"level":742},[915,917],{"text":916,"type":730},"3. Be physically fit",{"type":757},{"type":759,"attrs":919},{"id":761,"body":920},[921],{"_uid":922,"image":923,"component":769},"i-798a77c2-716a-4d84-943f-cb4b99b604ff",{"id":924,"alt":925,"name":7,"focus":48,"title":925,"filename":926,"copyright":7,"fieldtype":50},3442983,"Be Physically Fit","https://a.storyblok.com/f/115220/1100x1100/88e4829fd0/be_physically_fit.jpg",{"type":726,"content":928},[929,931,936,944,949],{"text":930,"type":730},"As a woman and a mother, I consider being physically fit to be one of my key responsibilities. I need to be able to protect myself and the lives of my children. Have you ever hit a heavy bag or sprinted for a full 10 minutes straight? It could take 10 minutes or longer for a police officer to arrive at the scene of a life-threatening situation. Would you be able to physically last long enough without getting tired to fend off an attacker before help arrived? If not, this should be reason enough to always train! Stay in ",{"text":932,"type":730,"marks":933}," ",[934],{"type":737,"attrs":935},{"class":7},{"text":937,"type":730,"marks":938},"great shape",[939],{"type":940,"attrs":941},"link",{"href":942,"uuid":48,"anchor":48,"target":943,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-get-lean-like-a-fighter-shanie-smash-s-tips","_blank",{"text":945,"type":730,"marks":946},"  ",[947],{"type":737,"attrs":948},{"class":7},{"text":950,"type":730},"with cardio, and sign up for martial arts or self-defense classes so that you are ready for any danger that may come to you.",{"type":726,"content":952},[953],{"text":954,"type":730},"I personally believe that every woman and child should train in Brazilian Jiu-Jitsu. Jiu-Jitsu is great because you use leverage and technique, rather than strength to submit your opponent (break limbs or choke unconscious). Also, many submissions are done laying on your back with your opponent on top of you, which is, unfortunately, a common situation for a smaller, weaker person to end up in.",{"type":740,"attrs":956,"content":957},{"level":742},[958,960],{"text":959,"type":730},"4. Know your targets",{"type":757},{"type":759,"attrs":962},{"id":761,"body":963},[964],{"_uid":965,"image":966,"component":769},"i-0511d6ae-f094-4b01-aff6-c324d8c77c22",{"id":967,"alt":968,"name":7,"focus":48,"title":968,"filename":969,"copyright":7,"fieldtype":50},3442984,"Know Your Targets","https://a.storyblok.com/f/115220/700x1100/bfec9c1ff1/know_your_targets.jpg",{"type":726,"content":971},[972],{"text":973,"type":730},"If you are attacked, be aware of the parts of the body of your attacker that you can target to inflict the most pain and damage. Knowing these may increase your chances of getting away by disabling your attacker. Vital targets may include: eyes, groin, windpipe, knees, insteps, base of skull, temples, ears, and spine.",{"type":740,"attrs":975,"content":976},{"level":742},[977,979],{"text":978,"type":730},"5. Trust your gut",{"type":757},{"type":759,"attrs":981},{"id":761,"body":982},[983],{"_uid":984,"image":985,"component":769},"i-965faf22-1121-4f12-8fe4-45d804f4fd70",{"id":986,"alt":987,"name":7,"focus":48,"title":987,"filename":988,"copyright":7,"fieldtype":50},3442986,"Trust Your Gut","https://a.storyblok.com/f/115220/700x1100/262ca5411e/trust_your_gut.jpg",{"type":726,"content":990},[991],{"text":992,"type":730},"It’s science! No, really. ‘Gut feelings’ are biological tools that are designed to keep us safe. Tune into your senses and trust them to be indicators of danger. If something feels off about a person or a place, get away. It’s better to be safe than sorry.",{"type":740,"attrs":994,"content":995},{"level":742},[996,998],{"text":997,"type":730},"6. Speak up",{"type":757},{"type":759,"attrs":1000},{"id":761,"body":1001},[1002],{"_uid":1003,"image":1004,"component":769},"i-3372a39e-747a-43b0-8913-0f840387ee5e",{"id":1005,"alt":1006,"name":7,"focus":48,"title":1006,"filename":1007,"copyright":7,"fieldtype":50},3442987,"Speak Up","https://a.storyblok.com/f/115220/700x1100/28895b720a/speak_up.jpg",{"type":726,"content":1009},[1010],{"text":1011,"type":730},"When you feel uncomfortable about a place or a situation, it is vital to clearly set and communicate your boundaries. Do not allow someone to get inside your personal space, make you feel vulnerable, or isolate you. In order for an attacker to hurt you, they will most likely need to get you alone and get close to you to carry out their attack. Speak with a powerful tone and tell someone to back off or get out of your space. Yell or scream bold statements to attract the attention of people nearby.",{"type":726,"content":1013},[1014],{"text":1015,"type":730},"In conclusion, the six (6) tips that you need to know to help you be prepared in a dangerous moment are:",{"type":1017,"attrs":1018,"content":1020},"ordered_list",{"order":1019},1,[1021,1030,1038,1046,1054,1062],{"type":774,"content":1022},[1023],{"type":726,"content":1024},[1025],{"text":1026,"type":730,"marks":1027},"Have situational awareness",[1028],{"type":1029},"bold",{"type":774,"content":1031},[1032],{"type":726,"content":1033},[1034],{"text":1035,"type":730,"marks":1036},"Don’t be an easy target",[1037],{"type":1029},{"type":774,"content":1039},[1040],{"type":726,"content":1041},[1042],{"text":1043,"type":730,"marks":1044},"Be physically fit",[1045],{"type":1029},{"type":774,"content":1047},[1048],{"type":726,"content":1049},[1050],{"text":1051,"type":730,"marks":1052},"Know your targets",[1053],{"type":1029},{"type":774,"content":1055},[1056],{"type":726,"content":1057},[1058],{"text":1059,"type":730,"marks":1060},"Trust your gut",[1061],{"type":1029},{"type":774,"content":1063},[1064],{"type":726,"content":1065},[1066],{"text":1067,"type":730,"marks":1068},"Speak up",[1069],{"type":1029},{"type":726,"content":1071},[1072],{"text":1073,"type":730},"I hope you found these six tips helpful and remember:",{"type":726,"content":1075},[1076],{"text":1077,"type":730,"marks":1078},"It is always better to be safe than sorry.",[1079],{"type":1029},{"type":726,"content":1081},[1082,1084,1088,1094,1098],{"text":1083,"type":730},"The next time you are feeling unmotivated to train, remember that your boxing or kickboxing workout may contribute to saving your life in a dangerous situation. If you have ever taken one of my ",{"text":932,"type":730,"marks":1085},[1086],{"type":737,"attrs":1087},{"class":7},{"text":1089,"type":730,"marks":1090},"FightCamp",[1091],{"type":940,"attrs":1092},{"href":1093,"uuid":48,"anchor":48,"target":943,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":945,"type":730,"marks":1095},[1096],{"type":737,"attrs":1097},{"class":7},{"text":1099,"type":730},"classes, I always say to train with intention. Imagine that you are one step closer to surviving an attacker with every punch and kick on the bag.",{"type":740,"attrs":1101,"content":1102},{"level":752},[1103,1105],{"text":1104,"type":730},"Related Articles",{"type":757},{"type":726,"content":1107},[1108],{"text":1109,"type":730,"marks":1110},"How To Get Lean Like a Fighter: Shanie Smash’s Tips",[1111,1113],{"type":940,"attrs":1112},{"href":942,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":737,"attrs":1114},{"class":7},{"type":726,"content":1116},[1117,1125],{"text":1118,"type":730,"marks":1119},"30-Minute Boxing HIIT Family Workout With Shanie SMASH",[1120,1123],{"type":940,"attrs":1121},{"href":1122,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/30-minute-boxing-hiit-family-workout-with-shanie-smash",{"type":737,"attrs":1124},{"class":7},{"type":757,"marks":1126},[1127],{"type":737,"attrs":1128},{"class":7},{"type":726,"content":1130},[1131,1139],{"text":1132,"type":730,"marks":1133},"Get Toned Fast With Kickboxing At-Home",[1134,1137],{"type":940,"attrs":1135},{"href":1136,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"type":737,"attrs":1138},{"class":7},{"type":757,"marks":1140},[1141],{"type":737,"attrs":1142},{"class":7},{"type":726,"content":1144},[1145,1153],{"text":1146,"type":730,"marks":1147},"6 BEST Boxing Resources For Women",[1148,1151],{"type":940,"attrs":1149},{"href":1150,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/6-best-boxing-resources-for-women",{"type":737,"attrs":1152},{"class":7},{"type":757,"marks":1154},[1155],{"type":737,"attrs":1156},{"class":7},{"type":726,"content":1158},[1159],{"text":1160,"type":730,"marks":1161},"Get #ShanieSmashed: 7-Day Full-Body Strength Workout",[1162,1165],{"type":940,"attrs":1163},{"href":1164,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/get-shaniesmashed-7-day-full-body-strength-workout",{"type":737,"attrs":1166},{"class":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1168,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1173,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1174,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1169,"component":118,"meta_info":1170,"meta_title":7,"block_image":1171,"cover_image":1172,"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},[],[],"2022-06-01 00:00","article",{"_uid":1178,"title":657,"plugin":43,"description":1179},"470c6578-a630-4366-96cc-da94c1a1568f","Safety is key! Don’t get caught off-guard! Here are FightCamp Trainer and MMA fighter Shanie Smash’s SIX (6) tips for being prepared in a dangerous situation.",{"id":1181,"alt":657,"name":7,"focus":48,"title":657,"filename":1182,"copyright":7,"fieldtype":50},3442975,"https://a.storyblok.com/f/115220/2400x990/0e2f6bf88f/how-to-prepare-for-a-dangerous-situation.jpg",[],[],"how-to-prepare-for-a-dangerous-situation-fighters-advice","blogs/how-to-prepare-for-a-dangerous-situation-fighters-advice",-490,[1189],"featured",60887917,"9cd3c7d9-92c6-435d-a113-1dc735c35eca","2022-05-31T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1196],[1197,1480,1722,1962,2375,2547],{"name":1198,"created_at":1199,"published_at":1200,"updated_at":1201,"id":1202,"uuid":1203,"content":1204,"slug":1474,"full_slug":1475,"sort_by_date":48,"position":1476,"tag_list":1477,"is_startpage":9,"parent_id":1190,"meta_data":48,"group_id":1478,"first_published_at":1200,"release_id":48,"lang":60,"path":1193,"alternates":1479,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1205,"faqs":1206,"title":1198,"topic":1227,"author":1242,"content":1243,"category":1455,"schedule":1463,"component":1176,"meta_info":1464,"cover_image":1468,"description":1472,"contributors":1473},"21563324-6383-4226-86da-b9779cd26bde",[1207,1211,1215,1219,1223],{"_uid":1208,"answer":1209,"question":1210,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1212,"answer":1213,"question":1214,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1216,"answer":1217,"question":1218,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1220,"answer":1221,"question":1222,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1224,"answer":1225,"question":1226,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1228,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1240,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1241,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1229,"component":39,"meta_info":1237,"block_image":1238,"cover_image":1239,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1230,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1235,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1236,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1231,"component":118,"meta_info":1232,"meta_title":7,"block_image":1233,"cover_image":1234,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":723,"content":1244},[1245,1258,1271,1276,1280,1314,1319,1323,1337,1363,1368,1372,1408,1425,1430,1434,1439,1451],{"type":726,"content":1246},[1247,1249,1256],{"text":1248,"type":730},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1250,"type":730,"marks":1251},"close-range",[1252],{"type":940,"attrs":1253},{"href":1254,"uuid":48,"anchor":48,"custom":1255,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1257,"type":730}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":759,"attrs":1259},{"id":1260,"body":1261},"52fa91c7-90bf-43d9-8857-79752817914b",[1262],{"url":1263,"_uid":1265,"image":1266,"component":769,"copyright_details":1270},{"id":7,"url":7,"linktype":1264,"fieldtype":14,"cached_url":7},"story","i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1267,"alt":1268,"name":7,"focus":48,"title":1268,"filename":1269,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":740,"attrs":1272,"content":1273},{"level":742},[1274],{"text":1275,"type":730},"Rolling Punch Drill",{"type":726,"content":1277},[1278],{"text":1279,"type":730},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":771,"content":1281},[1282,1288,1294,1300],{"type":774,"content":1283},[1284],{"type":726,"content":1285},[1286],{"text":1287,"type":730},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":774,"content":1289},[1290],{"type":726,"content":1291},[1292],{"text":1293,"type":730},"Bend your knees until your thigh muscles are supporting your weight",{"type":774,"content":1295},[1296],{"type":726,"content":1297},[1298],{"text":1299,"type":730},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":774,"content":1301},[1302,1306],{"type":726,"content":1303},[1304],{"text":1305,"type":730},"Develop a steady rhythm, and then start mixing punches in",{"type":771,"content":1307},[1308],{"type":774,"content":1309},[1310],{"type":726,"content":1311},[1312],{"text":1313,"type":730},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":740,"attrs":1315,"content":1316},{"level":742},[1317],{"text":1318,"type":730},"Danger Close Drill",{"type":726,"content":1320},[1321],{"text":1322,"type":730},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":771,"content":1324},[1325,1331],{"type":774,"content":1326},[1327],{"type":726,"content":1328},[1329],{"text":1330,"type":730},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":774,"content":1332},[1333],{"type":726,"content":1334},[1335],{"text":1336,"type":730},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":726,"content":1338},[1339,1343,1345,1352,1354,1361],{"text":1340,"type":730,"marks":1341},"Key focus:",[1342],{"type":1029},{"text":1344,"type":730}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1346,"type":730,"marks":1347},"hooks",[1348],{"type":940,"attrs":1349},{"href":1350,"uuid":48,"anchor":48,"custom":1351,"target":943,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1353,"type":730}," and ",{"text":1355,"type":730,"marks":1356},"uppercuts",[1357],{"type":940,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"custom":1360,"target":943,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1362,"type":730},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":740,"attrs":1364,"content":1365},{"level":742},[1366],{"text":1367,"type":730},"Rolling Thunder Drill",{"type":726,"content":1369},[1370],{"text":1371,"type":730},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":771,"content":1373},[1374,1388,1402],{"type":774,"content":1375},[1376,1380],{"type":726,"content":1377},[1378],{"text":1379,"type":730},"On a heavy bag, set an interval of your choosing",{"type":771,"content":1381},[1382],{"type":774,"content":1383},[1384],{"type":726,"content":1385},[1386],{"text":1387,"type":730},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":774,"content":1389},[1390,1394],{"type":726,"content":1391},[1392],{"text":1393,"type":730},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":771,"content":1395},[1396],{"type":774,"content":1397},[1398],{"type":726,"content":1399},[1400],{"text":1401,"type":730},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":774,"content":1403},[1404],{"type":726,"content":1405},[1406],{"text":1407,"type":730},"Rest for 1 minute in between each round to recover",{"type":726,"content":1409},[1410,1414,1416,1423],{"text":1411,"type":730,"marks":1412},"Tip",[1413],{"type":1029},{"text":1415,"type":730},": Maintaining a calm and ",{"text":1417,"type":730,"marks":1418},"steady breath",[1419],{"type":940,"attrs":1420},{"href":1421,"uuid":48,"anchor":48,"custom":1422,"target":943,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1424,"type":730}," will help you establish your rhythm.",{"type":740,"attrs":1426,"content":1427},{"level":742},[1428],{"text":1429,"type":730},"Better, Faster, Stronger",{"type":726,"content":1431},[1432],{"text":1433,"type":730},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":740,"attrs":1435,"content":1436},{"level":742},[1437],{"text":1438,"type":730},"Train Like a Fighter",{"type":726,"content":1440},[1441,1443,1449],{"text":1442,"type":730},"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":1089,"type":730,"marks":1444},[1445],{"type":940,"attrs":1446},{"href":1447,"uuid":48,"anchor":48,"custom":1448,"target":943,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1450,"type":730}," 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":726,"content":1452},[1453],{"text":1454,"type":730},"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":1456,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1461,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1462,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1457,"component":118,"meta_info":1458,"meta_title":7,"block_image":1459,"cover_image":1460,"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},[],[],"2023-01-19 00:00",{"_uid":1465,"title":1466,"plugin":43,"description":1467},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1469,"alt":1470,"name":7,"focus":48,"title":1470,"filename":1471,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1189],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1481,"created_at":1482,"published_at":1483,"updated_at":1484,"id":1485,"uuid":1486,"content":1487,"slug":1715,"full_slug":1716,"sort_by_date":48,"position":1717,"tag_list":1718,"is_startpage":9,"parent_id":1190,"meta_data":48,"group_id":1719,"first_published_at":1720,"release_id":48,"lang":60,"path":1193,"alternates":1721,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1488,"faqs":1489,"title":1481,"topic":1502,"author":1517,"content":1518,"category":1696,"schedule":1704,"component":1176,"meta_info":1705,"cover_image":1709,"description":1713,"contributors":1714},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1490,1494,1498],{"_uid":1491,"answer":1492,"question":1493,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1495,"answer":1496,"question":1497,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1499,"answer":1500,"question":1501,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1503,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1515,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1516,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1504,"component":39,"meta_info":1512,"block_image":1513,"cover_image":1514,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1505,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1510,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1511,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1506,"component":118,"meta_info":1507,"meta_title":7,"block_image":1508,"cover_image":1509,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":723,"content":1519},[1520,1524,1528,1532,1536,1551,1597,1611,1616,1639,1673,1677,1681,1693],{"type":740,"attrs":1521,"content":1522},{"level":742},[1523],{"text":1493,"type":730},{"type":726,"content":1525},[1526],{"text":1527,"type":730},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":726,"content":1529},[1530],{"text":1531,"type":730},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":740,"attrs":1533,"content":1534},{"level":742},[1535],{"text":1497,"type":730},{"type":726,"content":1537},[1538,1540,1549],{"text":1539,"type":730},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1541,"type":730,"marks":1542},"National Academy of Sports Medicine",[1543,1547],{"type":940,"attrs":1544},{"href":1545,"uuid":48,"anchor":48,"custom":1546,"target":943,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1548},"underline",{"text":1550,"type":730}," has a few exercise-related symptoms of overtraining:",{"type":1017,"attrs":1552,"content":1554},{"order":1553},{"order":1019},[1555,1561,1567,1573,1579,1585,1591],{"type":774,"content":1556},[1557],{"type":726,"content":1558},[1559],{"text":1560,"type":730},"A plateau or decline in workout performance or progress",{"type":774,"content":1562},[1563],{"type":726,"content":1564},[1565],{"text":1566,"type":730},"A perception of increased exertion during “normal” or “easy” workouts",{"type":774,"content":1568},[1569],{"type":726,"content":1570},[1571],{"text":1572,"type":730},"Excessive sweating or overheating",{"type":774,"content":1574},[1575],{"type":726,"content":1576},[1577],{"text":1578,"type":730},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":774,"content":1580},[1581],{"type":726,"content":1582},[1583],{"text":1584,"type":730},"A lack of feeling “refreshed” after regular rest and recovery",{"type":774,"content":1586},[1587],{"type":726,"content":1588},[1589],{"text":1590,"type":730},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":774,"content":1592},[1593],{"type":726,"content":1594},[1595],{"text":1596,"type":730},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":726,"content":1598},[1599,1601,1609],{"text":1600,"type":730},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1602,"type":730,"marks":1603},"FightCamp App",[1604,1608],{"type":940,"attrs":1605},{"href":1606,"uuid":48,"anchor":48,"custom":1607,"target":943,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1548},{"text":1610,"type":730}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":740,"attrs":1612,"content":1613},{"level":742},[1614],{"text":1615,"type":730},"A Day of Rest",{"type":726,"content":1617},[1618,1620,1628,1629,1637],{"text":1619,"type":730},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1621,"type":730,"marks":1622},"Aaron",[1623,1627],{"type":940,"attrs":1624},{"href":1625,"uuid":48,"anchor":48,"custom":1626,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1548},{"text":1353,"type":730},{"text":1630,"type":730,"marks":1631},"Flo",[1632,1636],{"type":940,"attrs":1633},{"href":1634,"uuid":48,"anchor":48,"custom":1635,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1548},{"text":1638,"type":730},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":726,"content":1640},[1641,1643,1651,1653,1661,1663,1671],{"text":1642,"type":730},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1644,"type":730,"marks":1645},"researchers",[1646,1650],{"type":940,"attrs":1647},{"href":1648,"uuid":48,"anchor":48,"custom":1649,"target":943,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1548},{"text":1652,"type":730}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1654,"type":730,"marks":1655},"FightCamp Trainers",[1656,1660],{"type":940,"attrs":1657},{"href":1658,"uuid":48,"anchor":48,"custom":1659,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1548},{"text":1662,"type":730}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1664,"type":730,"marks":1665},"neurological connections",[1666,1670],{"type":940,"attrs":1667},{"href":1668,"uuid":48,"anchor":48,"custom":1669,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1548},{"text":1672,"type":730},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":726,"content":1674},[1675],{"text":1676,"type":730},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":740,"attrs":1678,"content":1679},{"level":742},[1680],{"text":1438,"type":730},{"type":726,"content":1682},[1683,1684,1691],{"text":1442,"type":730},{"text":1089,"type":730,"marks":1685},[1686,1690],{"type":940,"attrs":1687},{"href":1688,"uuid":48,"anchor":48,"custom":1689,"target":943,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1548},{"text":1692,"type":730}," 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":726,"content":1694},[1695],{"text":1454,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1697,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1702,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1698,"component":118,"meta_info":1699,"meta_title":7,"block_image":1700,"cover_image":1701,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1706,"title":1707,"plugin":43,"description":1708},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1710,"alt":1711,"name":7,"focus":7,"title":1711,"filename":1712,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1189],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1723,"created_at":1724,"published_at":1725,"updated_at":1726,"id":1727,"uuid":1728,"content":1729,"slug":1955,"full_slug":1956,"sort_by_date":48,"position":1957,"tag_list":1958,"is_startpage":9,"parent_id":1190,"meta_data":48,"group_id":1959,"first_published_at":1960,"release_id":48,"lang":60,"path":1193,"alternates":1961,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1730,"faqs":1731,"title":1723,"topic":1752,"author":1767,"content":1768,"category":1939,"schedule":1947,"component":1176,"meta_info":1948,"cover_image":1951,"description":1950,"contributors":1954},"d9342cbc-2f33-448b-95cb-d9141a391216",[1732,1736,1740,1744,1748],{"_uid":1733,"answer":1734,"question":1735,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1737,"answer":1738,"question":1739,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1741,"answer":1742,"question":1743,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1745,"answer":1746,"question":1747,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1749,"answer":1750,"question":1751,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1753,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1765,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1766,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1754,"component":39,"meta_info":1762,"block_image":1763,"cover_image":1764,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1755,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1760,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1761,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1756,"component":118,"meta_info":1757,"meta_title":7,"block_image":1758,"cover_image":1759,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":723,"content":1769},[1770,1783,1787,1800,1804,1808,1820,1824,1828,1832,1849,1853,1857,1861,1877,1881,1886,1899,1903,1913,1925,1929],{"type":726,"content":1771},[1772,1774,1781],{"text":1773,"type":730},"FightCamp Trainer ",{"text":1775,"type":730,"marks":1776},"Coach PJ",[1777],{"type":940,"attrs":1778},{"href":1779,"uuid":48,"anchor":48,"custom":1780,"target":943,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1782,"type":730}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":726,"content":1784},[1785],{"text":1786,"type":730},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":759,"attrs":1788},{"id":1789,"body":1790},"d975e679-f879-4a04-b019-c5eb66b48e99",[1791],{"_uid":1792,"link":1793,"image":1795,"title":1797,"component":1799},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1794,"linktype":13,"fieldtype":14,"cached_url":1794},"https://youtu.be/G-4nuJefUcE",{"id":1796,"alt":1797,"name":7,"focus":48,"title":1797,"filename":1798,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":740,"attrs":1801,"content":1802},{"level":742},[1803],{"text":1735,"type":730},{"type":726,"content":1805},[1806],{"text":1807,"type":730},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":759,"attrs":1809},{"id":1810,"body":1811},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1812],{"url":1813,"_uid":1814,"image":1815,"component":769,"copyright_details":1819},{"id":7,"url":7,"linktype":1264,"fieldtype":14,"cached_url":7},"i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1816,"alt":1817,"name":7,"focus":48,"title":1817,"filename":1818,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":726,"content":1821},[1822],{"text":1823,"type":730},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":740,"attrs":1825,"content":1826},{"level":742},[1827],{"text":1739,"type":730},{"type":726,"content":1829},[1830],{"text":1831,"type":730},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":759,"attrs":1833},{"id":1810,"body":1834},[1835],{"url":1836,"_uid":1837,"image":1838,"component":769,"copyright_details":1842},{"id":7,"url":7,"linktype":1264,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1839,"alt":1840,"name":7,"focus":48,"title":1840,"filename":1841,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1843],{"_uid":1844,"link":1845,"title":1847,"component":1848},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1846,"linktype":13,"fieldtype":14,"cached_url":1846},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":726,"content":1850},[1851],{"text":1852,"type":730},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":740,"attrs":1854,"content":1855},{"level":742},[1856],{"text":1743,"type":730},{"type":726,"content":1858},[1859],{"text":1860,"type":730},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":759,"attrs":1862},{"id":1810,"body":1863},[1864],{"url":1865,"_uid":1866,"image":1867,"component":769,"copyright_details":1871},{"id":7,"url":7,"linktype":1264,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1868,"alt":1869,"name":7,"focus":48,"title":1869,"filename":1870,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1872],{"_uid":1873,"link":1874,"title":1876,"component":1848},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1875,"linktype":13,"fieldtype":14,"cached_url":1875},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":726,"content":1878},[1879],{"text":1880,"type":730},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":740,"attrs":1882,"content":1883},{"level":742},[1884],{"text":1885,"type":730},"Levels & Abilities",{"type":726,"content":1887},[1888,1890,1897],{"text":1889,"type":730},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1891,"type":730,"marks":1892},"sweet science",[1893],{"type":940,"attrs":1894},{"href":1895,"uuid":48,"anchor":48,"custom":1896,"target":943,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1898,"type":730},". ",{"type":740,"attrs":1900,"content":1901},{"level":742},[1902],{"text":1751,"type":730},{"type":759,"attrs":1904},{"id":1810,"body":1905},[1906],{"url":1907,"_uid":1908,"image":1909,"component":769,"copyright_details":1912},{"id":7,"url":7,"linktype":1264,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1910,"alt":1817,"name":7,"focus":48,"title":1817,"filename":1911,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":726,"content":1914},[1915,1917,1923],{"text":1916,"type":730},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1918,"type":730,"marks":1919},"FightCamp app",[1920],{"type":940,"attrs":1921},{"href":1447,"uuid":48,"anchor":48,"custom":1922,"target":943,"linktype":13},{},{"text":1924,"type":730},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":740,"attrs":1926,"content":1927},{"level":742},[1928],{"text":1438,"type":730},{"type":726,"content":1930},[1931,1932,1937],{"text":1442,"type":730},{"text":1089,"type":730,"marks":1933},[1934],{"type":940,"attrs":1935},{"href":1688,"uuid":48,"anchor":48,"custom":1936,"target":943,"linktype":13},{},{"text":1938,"type":730}," 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":1940,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1945,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1946,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1941,"component":118,"meta_info":1942,"meta_title":7,"block_image":1943,"cover_image":1944,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":1949,"title":1723,"plugin":43,"description":1950},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1952,"alt":1723,"name":7,"focus":48,"title":1723,"filename":1953,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1189],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1963,"created_at":1964,"published_at":1965,"updated_at":1966,"id":1967,"uuid":1968,"content":1969,"slug":2369,"full_slug":2370,"sort_by_date":48,"position":2371,"tag_list":2372,"is_startpage":9,"parent_id":1190,"meta_data":48,"group_id":2373,"first_published_at":1965,"release_id":48,"lang":60,"path":1193,"alternates":2374,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1970,"faqs":1971,"title":1963,"topic":1980,"author":1995,"content":1996,"category":2350,"schedule":2358,"component":1176,"meta_info":2359,"cover_image":2363,"description":2367,"contributors":2368},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1972,1976],{"_uid":1973,"answer":1974,"question":1975,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1977,"answer":1978,"question":1979,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1981,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1993,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1994,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1982,"component":39,"meta_info":1990,"block_image":1991,"cover_image":1992,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1983,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1988,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1989,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1984,"component":118,"meta_info":1985,"meta_title":7,"block_image":1986,"cover_image":1987,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":723,"content":1997},[1998,2003,2017,2031,2036,2040,2045,2049,2087,2091,2096,2100,2104,2109,2113,2118,2132,2136,2156,2161,2165,2169,2227,2232,2236,2240,2266,2280,2285,2289,2293,2320,2324,2329,2333,2337,2347],{"type":740,"attrs":1999,"content":2000},{"level":742},[2001],{"text":2002,"type":730},"How to Stay Motivated to Work Out",{"type":726,"content":2004},[2005,2007,2015],{"text":2006,"type":730},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":2008,"type":730,"marks":2009},"New Year’s Resolutions",[2010,2014],{"type":940,"attrs":2011},{"href":2012,"uuid":48,"anchor":48,"custom":2013,"target":943,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1548},{"text":2016,"type":730},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":726,"content":2018},[2019,2021,2029],{"text":2020,"type":730},"But what happens if you're looking for motivation to work out in the ",{"text":2022,"type":730,"marks":2023},"middle of summer",[2024,2028],{"type":940,"attrs":2025},{"href":2026,"uuid":48,"anchor":48,"custom":2027,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1548},{"text":2030,"type":730}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":740,"attrs":2032,"content":2033},{"level":742},[2034],{"text":2035,"type":730},"Motivation vs. Determination",{"type":726,"content":2037},[2038],{"text":2039,"type":730},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":740,"attrs":2041,"content":2042},{"level":752},[2043],{"text":2044,"type":730},"Motivation",{"type":726,"content":2046},[2047],{"text":2048,"type":730},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":771,"content":2050},[2051,2057,2063,2069,2075,2081],{"type":774,"content":2052},[2053],{"type":726,"content":2054},[2055],{"text":2056,"type":730},"Movies",{"type":774,"content":2058},[2059],{"type":726,"content":2060},[2061],{"text":2062,"type":730},"Books",{"type":774,"content":2064},[2065],{"type":726,"content":2066},[2067],{"text":2068,"type":730},"Quotes",{"type":774,"content":2070},[2071],{"type":726,"content":2072},[2073],{"text":2074,"type":730},"Speeches",{"type":774,"content":2076},[2077],{"type":726,"content":2078},[2079],{"text":2080,"type":730},"Social media posts",{"type":774,"content":2082},[2083],{"type":726,"content":2084},[2085],{"text":2086,"type":730},"Success stories",{"type":726,"content":2088},[2089],{"text":2090,"type":730},"These are things that essentially make you want to start something, like a workout.",{"type":740,"attrs":2092,"content":2093},{"level":752},[2094],{"text":2095,"type":730},"Determination",{"type":726,"content":2097},[2098],{"text":2099,"type":730},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":726,"content":2101},[2102],{"text":2103,"type":730},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":740,"attrs":2105,"content":2106},{"level":742},[2107],{"text":2108,"type":730},"Finding That Drive",{"type":726,"content":2110},[2111],{"text":2112,"type":730},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":740,"attrs":2114,"content":2115},{"level":752},[2116],{"text":2117,"type":730},"Working Out at Home",{"type":726,"content":2119},[2120,2122,2130],{"text":2121,"type":730},"The wonderful thing about ",{"text":2123,"type":730,"marks":2124},"working out from home",[2125,2129],{"type":940,"attrs":2126},{"href":2127,"uuid":48,"anchor":48,"custom":2128,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1548},{"text":2131,"type":730}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":726,"content":2133},[2134],{"text":2135,"type":730},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":771,"content":2137},[2138,2144,2150],{"type":774,"content":2139},[2140],{"type":726,"content":2141},[2142],{"text":2143,"type":730},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":774,"content":2145},[2146],{"type":726,"content":2147},[2148],{"text":2149,"type":730},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":774,"content":2151},[2152],{"type":726,"content":2153},[2154],{"text":2155,"type":730},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":740,"attrs":2157,"content":2158},{"level":752},[2159],{"text":2160,"type":730},"Staying Committed to Exercising Daily",{"type":726,"content":2162},[2163],{"text":2164,"type":730},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":726,"content":2166},[2167],{"text":2168,"type":730},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":771,"content":2170},[2171,2177,2183,2189,2201,2215],{"type":774,"content":2172},[2173],{"type":726,"content":2174},[2175],{"text":2176,"type":730},"Outdoor walks/hikes in nature",{"type":774,"content":2178},[2179],{"type":726,"content":2180},[2181],{"text":2182,"type":730},"Easy pace swims",{"type":774,"content":2184},[2185],{"type":726,"content":2186},[2187],{"text":2188,"type":730},"Sauna sessions",{"type":774,"content":2190},[2191],{"type":726,"content":2192},[2193],{"text":2194,"type":730,"marks":2195},"Low-intensity yoga",[2196,2200],{"type":940,"attrs":2197},{"href":2198,"uuid":48,"anchor":48,"custom":2199,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1548},{"type":774,"content":2202},[2203],{"type":726,"content":2204},[2205,2213],{"text":2206,"type":730,"marks":2207},"Mobility work",[2208,2212],{"type":940,"attrs":2209},{"href":2210,"uuid":48,"anchor":48,"custom":2211,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1548},{"text":2214,"type":730}," ",{"type":774,"content":2216},[2217],{"type":726,"content":2218},[2219],{"text":2220,"type":730,"marks":2221},"Stretching",[2222,2226],{"type":940,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"custom":2225,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1548},{"type":740,"attrs":2228,"content":2229},{"level":752},[2230],{"text":2231,"type":730},"Morning Workouts Before Starting the Day",{"type":726,"content":2233},[2234],{"text":2235,"type":730},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":726,"content":2237},[2238],{"text":2239,"type":730},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":771,"content":2241},[2242,2248,2254,2260],{"type":774,"content":2243},[2244],{"type":726,"content":2245},[2246],{"text":2247,"type":730},"Turning off electronics the last hour",{"type":774,"content":2249},[2250],{"type":726,"content":2251},[2252],{"text":2253,"type":730},"Sleeping in a blacked-out environment",{"type":774,"content":2255},[2256],{"type":726,"content":2257},[2258],{"text":2259,"type":730},"Getting to bed at the same time each night",{"type":774,"content":2261},[2262],{"type":726,"content":2263},[2264],{"text":2265,"type":730},"Set out your workout clothes the night before",{"type":726,"content":2267},[2268,2270,2278],{"text":2269,"type":730},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2271,"type":730,"marks":2272},"H.I.I.T. session",[2273,2277],{"type":940,"attrs":2274},{"href":2275,"uuid":48,"anchor":48,"custom":2276,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1548},{"text":2279,"type":730},".",{"type":740,"attrs":2281,"content":2282},{"level":752},[2283],{"text":2284,"type":730},"End-of-Day Workouts",{"type":726,"content":2286},[2287],{"text":2288,"type":730},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":726,"content":2290},[2291],{"text":2292,"type":730},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":771,"content":2294},[2295,2308,2314],{"type":774,"content":2296},[2297],{"type":726,"content":2298},[2299,2301,2306],{"text":2300,"type":730},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2302,"type":730,"marks":2303},"“why” ",[2304],{"type":2305},"italic",{"text":2307,"type":730},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":774,"content":2309},[2310],{"type":726,"content":2311},[2312],{"text":2313,"type":730},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":774,"content":2315},[2316],{"type":726,"content":2317},[2318],{"text":2319,"type":730},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":726,"content":2321},[2322],{"text":2323,"type":730},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":740,"attrs":2325,"content":2326},{"level":742},[2327],{"text":2328,"type":730},"Plan Then Execute",{"type":726,"content":2330},[2331],{"text":2332,"type":730},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":740,"attrs":2334,"content":2335},{"level":742},[2336],{"text":1438,"type":730},{"type":726,"content":2338},[2339,2340,2346],{"text":1442,"type":730},{"text":1089,"type":730,"marks":2341},[2342,2345],{"type":940,"attrs":2343},{"href":1688,"uuid":48,"anchor":48,"custom":2344,"target":943,"linktype":13},{},{"type":1548},{"text":1450,"type":730},{"type":726,"content":2348},[2349],{"text":1454,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2351,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2356,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2357,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2352,"component":118,"meta_info":2353,"meta_title":7,"block_image":2354,"cover_image":2355,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":2360,"title":2361,"plugin":43,"description":2362},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2364,"alt":2365,"name":7,"focus":7,"title":2365,"filename":2366,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[1189],"27ef4940-47f0-40b1-9f90-9ef9c3439afc",[],{"name":2376,"created_at":2377,"published_at":2378,"updated_at":2379,"id":2380,"uuid":2381,"content":2382,"slug":2540,"full_slug":2541,"sort_by_date":48,"position":2542,"tag_list":2543,"is_startpage":9,"parent_id":1190,"meta_data":48,"group_id":2544,"first_published_at":2545,"release_id":48,"lang":60,"path":1193,"alternates":2546,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":2383,"faqs":2384,"title":2376,"topic":2401,"author":1242,"content":2416,"category":2523,"schedule":2358,"component":1176,"meta_info":2531,"cover_image":2535,"description":2538,"contributors":2539},"af46e437-bfbd-4a28-91a2-df5259454628",[2385,2389,2393,2397],{"_uid":2386,"answer":2387,"question":2388,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":2390,"answer":2391,"question":2392,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":2394,"answer":2395,"question":2396,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":2398,"answer":2399,"question":2400,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2402,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2414,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2415,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2403,"component":39,"meta_info":2411,"block_image":2412,"cover_image":2413,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2404,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2409,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2410,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2405,"component":118,"meta_info":2406,"meta_title":7,"block_image":2407,"cover_image":2408,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":2417},[2418,2431,2436,2440,2445,2449,2463,2468,2481,2486,2490,2502,2506,2510,2519],{"type":726,"content":2419},[2420,2422,2429],{"text":2421,"type":730},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":2423,"type":730,"marks":2424},"Strength training",[2425],{"type":940,"attrs":2426},{"href":2427,"uuid":48,"anchor":48,"custom":2428,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2430,"type":730}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":740,"attrs":2432,"content":2433},{"level":742},[2434],{"text":2435,"type":730},"Why do Boxers Train Their Neck?",{"type":726,"content":2437},[2438],{"text":2439,"type":730},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":740,"attrs":2441,"content":2442},{"level":742},[2443],{"text":2444,"type":730},"How do Boxers Strength Train Their Neck?",{"type":726,"content":2446},[2447],{"text":2448,"type":730},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":771,"content":2450},[2451,2457],{"type":774,"content":2452},[2453],{"type":726,"content":2454},[2455],{"text":2456,"type":730},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":774,"content":2458},[2459],{"type":726,"content":2460},[2461],{"text":2462,"type":730},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":740,"attrs":2464,"content":2465},{"level":742},[2466],{"text":2467,"type":730},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":726,"content":2469},[2470,2472,2479],{"text":2471,"type":730},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":2473,"type":730,"marks":2474},"injury",[2475],{"type":940,"attrs":2476},{"href":2477,"uuid":48,"anchor":48,"custom":2478,"target":943,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2480,"type":730}," occurring.",{"type":740,"attrs":2482,"content":2483},{"level":742},[2484],{"text":2485,"type":730},"How Often Should Boxers Train Their Neck?",{"type":726,"content":2487},[2488],{"text":2489,"type":730},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":759,"attrs":2491},{"id":2492,"body":2493},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2494],{"_uid":2495,"text":2496,"image":2497,"author":699,"component":2501},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2498,"alt":2499,"name":7,"focus":7,"title":2499,"filename":2500,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","pull_quote",{"type":726,"content":2503},[2504],{"text":2505,"type":730},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":740,"attrs":2507,"content":2508},{"level":742},[2509],{"text":1438,"type":730},{"type":726,"content":2511},[2512,2513,2518],{"text":1442,"type":730},{"text":1089,"type":730,"marks":2514},[2515],{"type":940,"attrs":2516},{"href":1688,"uuid":48,"anchor":48,"custom":2517,"target":943,"linktype":13},{},{"text":1692,"type":730},{"type":726,"content":2520},[2521],{"text":2522,"type":730},"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":2524,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2529,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2530,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2525,"component":118,"meta_info":2526,"meta_title":7,"block_image":2527,"cover_image":2528,"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":2532,"title":2533,"plugin":43,"description":2534},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":2536,"alt":2499,"name":7,"focus":7,"title":2499,"filename":2537,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1189],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2548,"created_at":2549,"published_at":2550,"updated_at":2551,"id":2552,"uuid":2553,"content":2554,"slug":2826,"full_slug":2827,"sort_by_date":48,"position":2828,"tag_list":2829,"is_startpage":9,"parent_id":1190,"meta_data":48,"group_id":2830,"first_published_at":2831,"release_id":48,"lang":60,"path":1193,"alternates":2832,"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":2555,"faqs":2556,"title":2569,"topic":2570,"author":1242,"content":2585,"category":2807,"schedule":2815,"component":1176,"meta_info":2816,"cover_image":2820,"description":2824,"contributors":2825},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2557,2561,2565],{"_uid":2558,"answer":2559,"question":2560,"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":2562,"answer":2563,"question":2564,"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":2566,"answer":2567,"question":2568,"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":2571,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2583,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2584,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2572,"component":39,"meta_info":2580,"block_image":2581,"cover_image":2582,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2573,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2578,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2574,"component":118,"meta_info":2575,"meta_title":7,"block_image":2576,"cover_image":2577,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":2586},[2587,2591,2596,2608,2622,2627,2647,2651,2656,2672,2676,2696,2700,2705,2720,2724,2729,2753,2758,2772,2776,2790,2794,2804],{"type":726,"content":2588},[2589],{"text":2590,"type":730},"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":740,"attrs":2592,"content":2593},{"level":742},[2594],{"text":2595,"type":730},"Floyd “Money” Mayweather Jr.",{"type":759,"attrs":2597},{"id":2598,"body":2599},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2600],{"url":2601,"_uid":2602,"image":2603,"component":769,"copyright_details":2607},{"id":7,"url":7,"linktype":1264,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2604,"alt":2605,"name":7,"focus":7,"title":2605,"filename":2606,"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":726,"content":2609},[2610,2612,2620],{"text":2611,"type":730},"Regarded as the best technical boxer of this age, ",{"text":2613,"type":730,"marks":2614},"Floyd Mayweather Jr.",[2615,2619],{"type":940,"attrs":2616},{"href":2617,"uuid":48,"anchor":48,"custom":2618,"target":943,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1548},{"text":2621,"type":730}," 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":740,"attrs":2623,"content":2624},{"level":752},[2625],{"text":2626,"type":730},"The Philly Shell",{"type":771,"content":2628},[2629,2635,2641],{"type":774,"content":2630},[2631],{"type":726,"content":2632},[2633],{"text":2634,"type":730},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":774,"content":2636},[2637],{"type":726,"content":2638},[2639],{"text":2640,"type":730},"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":774,"content":2642},[2643],{"type":726,"content":2644},[2645],{"text":2646,"type":730},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":726,"content":2648},[2649],{"text":2650,"type":730},"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":740,"attrs":2652,"content":2653},{"level":742},[2654],{"text":2655,"type":730},"Pernell “Sweet Pea” Whitaker",{"type":759,"attrs":2657},{"id":2598,"body":2658},[2659],{"url":2660,"_uid":2661,"image":2662,"component":769,"copyright_details":2666},{"id":7,"url":7,"linktype":1264,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2663,"alt":2664,"name":7,"focus":7,"title":2664,"filename":2665,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2667],{"_uid":2668,"link":2669,"title":2671,"component":1848},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2670,"target":943,"linktype":13,"fieldtype":14,"cached_url":2670},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring",{"type":726,"content":2673},[2674],{"text":2675,"type":730},"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":771,"content":2677},[2678,2684,2690],{"type":774,"content":2679},[2680],{"type":726,"content":2681},[2682],{"text":2683,"type":730},"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":774,"content":2685},[2686],{"type":726,"content":2687},[2688],{"text":2689,"type":730},"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":774,"content":2691},[2692],{"type":726,"content":2693},[2694],{"text":2695,"type":730},"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":726,"content":2697},[2698],{"text":2699,"type":730},"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":740,"attrs":2701,"content":2702},{"level":742},[2703],{"text":2704,"type":730},"Muhammad Ali",{"type":759,"attrs":2706},{"id":2598,"body":2707},[2708],{"url":2709,"_uid":2710,"image":2711,"component":769,"copyright_details":2714},{"id":7,"url":7,"linktype":1264,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2712,"alt":2605,"name":7,"focus":7,"title":2605,"filename":2713,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2715],{"_uid":2716,"link":2717,"title":2719,"component":1848},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2718,"target":943,"linktype":13,"fieldtype":14,"cached_url":2718},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":726,"content":2721},[2722],{"text":2723,"type":730},"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":740,"attrs":2725,"content":2726},{"level":752},[2727],{"text":2728,"type":730},"The Ali Shuffle",{"type":771,"content":2730},[2731,2747],{"type":774,"content":2732},[2733],{"type":726,"content":2734},[2735,2737,2745],{"text":2736,"type":730},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2738,"type":730,"marks":2739},"To do the Ali Shuffle",[2740,2744],{"type":940,"attrs":2741},{"href":2742,"uuid":48,"anchor":48,"custom":2743,"target":943,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1548},{"text":2746,"type":730},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":774,"content":2748},[2749],{"type":726,"content":2750},[2751],{"text":2752,"type":730},"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":740,"attrs":2754,"content":2755},{"level":752},[2756],{"text":2757,"type":730},"The Rope a Dope",{"type":771,"content":2759},[2760,2766],{"type":774,"content":2761},[2762],{"type":726,"content":2763},[2764],{"text":2765,"type":730},"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":774,"content":2767},[2768],{"type":726,"content":2769},[2770],{"text":2771,"type":730},"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":726,"content":2773},[2774],{"text":2775,"type":730},"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":726,"content":2777},[2778,2780,2788],{"text":2779,"type":730},"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":2781,"type":730,"marks":2782},"FightCamp Community",[2783,2787],{"type":940,"attrs":2784},{"href":2785,"uuid":48,"anchor":48,"custom":2786,"target":943,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1548},{"text":2789,"type":730},"!",{"type":740,"attrs":2791,"content":2792},{"level":742},[2793],{"text":1438,"type":730},{"type":726,"content":2795},[2796,2797,2803],{"text":1442,"type":730},{"text":1089,"type":730,"marks":2798},[2799,2802],{"type":940,"attrs":2800},{"href":1688,"uuid":48,"anchor":48,"custom":2801,"target":943,"linktype":13},{},{"type":1548},{"text":1450,"type":730},{"type":726,"content":2805},[2806],{"text":1454,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2808,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2813,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2814,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2809,"component":118,"meta_info":2810,"meta_title":7,"block_image":2811,"cover_image":2812,"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":2817,"title":2818,"plugin":43,"description":2819},"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":2821,"alt":2822,"name":7,"focus":7,"title":2822,"filename":2823,"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,[1189],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1176,"created_at":2834,"published_at":2835,"updated_at":2836,"id":2837,"uuid":2838,"content":2839,"slug":1176,"full_slug":2860,"sort_by_date":48,"position":446,"tag_list":2861,"is_startpage":9,"parent_id":2862,"meta_data":48,"group_id":2863,"first_published_at":2864,"release_id":48,"lang":60,"path":7,"alternates":2865,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2840,"component":2841,"meta_info":2842,"custom_content_list":2844},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2843,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2845,2850,2855],{"_uid":2846,"label":2847,"value":2848,"dev_id":2849,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2851,"label":2852,"value":2853,"dev_id":2854,"component":730},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2856,"label":2857,"value":2858,"dev_id":2859,"component":730},"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",[],1785892852630]