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When you slip, you move your head from side-to-side, just enough to get out of the way of the punch–and not a centimeter more. That being said, you also want to make sure not to “over slip”, as that is inefficient, wastes energy, and you take yourself out of position for a counter punch.","What does slipping punches mean in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"c845dec7-9266-4468-8a4b-930089a97e79","The slip is a compound, 3-axis motion. Today, FightCamp Co-Founder and Trainer Tommy Duquette will break down the mechanics of slipping an opponent's punch. Being able to master these mechanics will help take your boxing game and boxing defense to the next level.\n\nPro tip: Use a full length mirror while learning these techniques so you can pay attention to your form.","How do you slip punches in boxing?",{"_uid":676,"answer":677,"question":678,"component":670},"4ed41f04-0acc-4a13-b917-1b6375a8220b","To slip to the lead side, follow these steps:\n- Start in an athletic boxer’s stance, with your hands up in guard; alternatively, you can start in a “peek-a-boo” stance\n- Visualize a straight punch coming at your face in slow motion\n- Pivot your rear foot while opening up your stance and moving your head off the centerline\n- At the same time, slightly bend your torso towards your lead side\n- Your shoulders should form a diagonal line; for Orthodox stance boxers, your right shoulder should be higher than your left shoulder\n- Your lead knee should have a slight bend","How do you slip to the lead side?",{"_uid":680,"answer":681,"question":682,"component":670},"27b30076-a699-4f5e-a171-5dfd16fad355","To slip to the rear side, follow these steps:\n- Start in an athletic boxer’s stance, with your hands up in guard; alternatively you can start in a “peek-a-boo” stance\n- Visualize a straight punch coming at your face in slow motion\n- Pivot your lead foot while opening up your stance and moving your head off the centerline\n- At the same time, slightly bend your torso towards your rear side\n- Your shoulders should form a diagonal line; for Orthodox stance boxers, your right shoulder should be lower than your left shoulder\n- Make sure to transfer your weight from your lead side to your rear side as you slip","How do you slip to the rear side?",{"_uid":684,"answer":685,"question":686,"component":670},"5de0df33-688b-47df-b5fd-74cf63385e77","To string slips side-to-side, follow these steps:\n- Start in an athletic boxer’s stance, with your hands up in guard; alternatively you can start in a “peek-a-boo” stance\n- Visualize a straight punch coming at your face in slow motion\n- Begin slipping to your lead side, pause, then slide to your rear side\n- Continue slipping to both sides, pausing with each slip","How do you string slips side-to-side?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":688,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":55,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":710,"_uid":711,"name":703,"photo":712,"component":715,"social_link_tiktok":7,"social_link_twitter":716,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":713,"alt":703,"name":7,"focus":48,"title":703,"filename":714,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":727,"content":728},"doc",[729,761,770,783,787,792,803,808,821,828,838,880,886,896,935,941,951,975,982,1008,1013,1025],{"type":730,"content":731},"paragraph",[732,735,743,745,751,753,759],{"text":733,"type":734},"Boxing, just like the sport of ","text",{"text":736,"type":734,"marks":737},"football",[738],{"type":739,"attrs":740},"link",{"href":741,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-workouts-the-secret-of-nfl-football-players","_blank",{"text":744,"type":734},", is a game of inches. The ultimate goal comes down to: hit and ",{"text":746,"type":734,"marks":747},"not get hit",[748],{"type":739,"attrs":749},{"href":750,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-dont-get-hit",{"text":752,"type":734},", it's that simple. Everyone loves a good old-fashioned slug fest when they watch boxing, but that's not the only way to win a fight. Sometimes, the best way to win a fight is to not get hit, fight defensively, and avoid your opponents’ haymakers. ",{"text":754,"type":734,"marks":755},"Floyd Mayweather",[756],{"type":739,"attrs":757},{"href":758,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://youtu.be/lsSvZ_Fzy9M",{"text":760,"type":734},", arguably the best defensive fighter of all time, has yet to be ousted by an opponent, and his boxing game thrives off of avoiding the big shots. One of the main ways he reigns supreme is being able to utilize and master the art of slipping punches.",{"type":762,"attrs":763,"content":765},"heading",{"level":764},2,[766,768],{"text":767,"type":734},"Slipping Punches",{"type":769},"hard_break",{"type":771,"attrs":772},"blok",{"id":773,"body":774},"70edc686-848c-4e5c-b56c-c25235b1330a",[775],{"_uid":776,"image":777,"component":781,"copyright_details":782},"i-17296fda-8a46-4999-bd71-df88d8847a63",{"id":778,"alt":779,"name":7,"focus":48,"title":779,"filename":780,"copyright":7,"fieldtype":50},3730040,"Boxing Slips","https://a.storyblok.com/f/115220/1100x1100/8d8e1137fd/boxing_slips.png","content_image",[],{"type":730,"content":784},[785],{"text":786,"type":734},"What exactly does it mean to slip a punch? Slipping punches in the simplest of terms refer to dodging punches. When you slip, you move your head from side-to-side, just enough to get out of the way of the punch–and not a centimeter more. That being said, you also want to make sure not to “over slip”, as that is inefficient, wastes energy, and you take yourself out of position for a counter punch.",{"type":762,"attrs":788,"content":789},{"level":764},[790],{"text":791,"type":734},"The Mechanics",{"type":730,"content":793},[794,796,801],{"text":795,"type":734},"The slip is a compound, 3-axis motion. Today, FightCamp Co-Founder and Trainer ",{"text":703,"type":734,"marks":797},[798],{"type":739,"attrs":799},{"href":800,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://blog.joinfightcamp.com/blogs/news/fightcamp-trainer-spotlight-tommy-duquette",{"text":802,"type":734}," will break down the mechanics of slipping an opponent's punch. Being able to master these mechanics will help take your boxing game and boxing defense to the next level.",{"type":730,"content":804},[805,807],{"text":806,"type":734},"Pro tip: Use a full length mirror while learning these techniques so you can pay attention to your form.",{"type":769},{"type":771,"attrs":809},{"id":773,"body":810},[811],{"_uid":812,"link":813,"image":815,"title":819,"component":820},"i-f3945457-de8a-474c-8030-ce453a172532",{"id":7,"url":814,"linktype":13,"fieldtype":14,"cached_url":814},"https://youtu.be/-cfSa-gBxtc",{"id":816,"alt":817,"name":7,"focus":48,"title":817,"filename":818,"copyright":7,"fieldtype":50},3729885,"How To Slip Punches Beginner Boxing Defense Training","https://a.storyblok.com/f/115220/1244x700/d9cd2a3393/how-to-slip-punches-beginner-boxing-defense-training.png","How To Slip Punches | Beginner Boxing Defense Training","image_video_link",{"type":762,"attrs":822,"content":824},{"level":823},3,[825,827],{"text":826,"type":734},"Lead Side Slip",{"type":769},{"type":771,"attrs":829},{"id":773,"body":830},[831],{"_uid":832,"image":833,"component":781,"copyright_details":837},"i-9a211660-1834-4d3b-8cfe-6142c79c2839",{"id":834,"alt":835,"name":7,"focus":48,"title":835,"filename":836,"copyright":7,"fieldtype":50},3729938,"Boxing Lead Side Slip","https://a.storyblok.com/f/115220/1100x1100/a88e8a0736/lead_side_slip.png",[],{"type":839,"content":840},"bullet_list",[841,848,854,860],{"type":842,"content":843},"list_item",[844],{"type":730,"content":845},[846],{"text":847,"type":734},"Start in an athletic boxer’s stance, with your hands up in guard; alternatively, you can start in a “peek-a-boo” stance",{"type":842,"content":849},[850],{"type":730,"content":851},[852],{"text":853,"type":734},"Visualize a straight punch coming at your face in slow motion",{"type":842,"content":855},[856],{"type":730,"content":857},[858],{"text":859,"type":734},"Pivot your rear foot while opening up your stance and moving your head off the centerline",{"type":842,"content":861},[862,866],{"type":730,"content":863},[864],{"text":865,"type":734},"At the same time, slightly bend your torso towards your lead side",{"type":839,"content":867},[868,874],{"type":842,"content":869},[870],{"type":730,"content":871},[872],{"text":873,"type":734},"Your shoulders should form a diagonal line; for Orthodox stance boxers, your right shoulder should be higher than your left shoulder",{"type":842,"content":875},[876],{"type":730,"content":877},[878],{"text":879,"type":734},"Your lead knee should have a slight bend",{"type":762,"attrs":881,"content":882},{"level":823},[883,885],{"text":884,"type":734},"Rear Side Slip",{"type":769},{"type":771,"attrs":887},{"id":773,"body":888},[889],{"_uid":890,"image":891,"component":781,"copyright_details":895},"i-0ca056e6-bdd2-411f-a15f-e319faee2826",{"id":892,"alt":893,"name":7,"focus":48,"title":893,"filename":894,"copyright":7,"fieldtype":50},3729942,"Boxing Rear Side Slip","https://a.storyblok.com/f/115220/1100x1100/4d41428b01/rear_side_slip.png",[],{"type":839,"content":897},[898,904,909,915],{"type":842,"content":899},[900],{"type":730,"content":901},[902],{"text":903,"type":734},"Start in an athletic boxer’s stance, with your hands up in guard; alternatively you can start in a “peek-a-boo” stance",{"type":842,"content":905},[906],{"type":730,"content":907},[908],{"text":853,"type":734},{"type":842,"content":910},[911],{"type":730,"content":912},[913],{"text":914,"type":734},"Pivot your lead foot while opening up your stance and moving your head off the centerline",{"type":842,"content":916},[917,921],{"type":730,"content":918},[919],{"text":920,"type":734},"At the same time, slightly bend your torso towards your rear side",{"type":839,"content":922},[923,929],{"type":842,"content":924},[925],{"type":730,"content":926},[927],{"text":928,"type":734},"Your shoulders should form a diagonal line; for Orthodox stance boxers, your right shoulder should be lower than your left shoulder",{"type":842,"content":930},[931],{"type":730,"content":932},[933],{"text":934,"type":734},"Make sure to transfer your weight from your lead side to your rear side as you slip",{"type":762,"attrs":936,"content":937},{"level":823},[938,940],{"text":939,"type":734},"Stringing Slips Side-To-Side",{"type":769},{"type":771,"attrs":942},{"id":773,"body":943},[944],{"_uid":945,"image":946,"component":781,"copyright_details":950},"i-09a3be62-df20-45a2-a934-c0df7bcaf9cc",{"id":947,"alt":948,"name":7,"focus":48,"title":948,"filename":949,"copyright":7,"fieldtype":50},3730057,"Stringing Boxing Slips Side-to-Side","https://a.storyblok.com/f/115220/1100x1100/4ce27ae023/stringing_slips.png",[],{"type":839,"content":952},[953,958,963,969],{"type":842,"content":954},[955],{"type":730,"content":956},[957],{"text":903,"type":734},{"type":842,"content":959},[960],{"type":730,"content":961},[962],{"text":853,"type":734},{"type":842,"content":964},[965],{"type":730,"content":966},[967],{"text":968,"type":734},"Begin slipping to your lead side, pause, then slide to your rear side",{"type":842,"content":970},[971],{"type":730,"content":972},[973],{"text":974,"type":734},"Continue slipping to both sides, pausing with each slip",{"type":730,"content":976},[977],{"text":978,"type":734,"marks":979},"Key Points:",[980],{"type":981},"bold",{"type":839,"content":983},[984,990,996,1002],{"type":842,"content":985},[986],{"type":730,"content":987},[988],{"text":989,"type":734},"Make sure to pivot your feet",{"type":842,"content":991},[992],{"type":730,"content":993},[994],{"text":995,"type":734},"Keep your knees slightly bent",{"type":842,"content":997},[998],{"type":730,"content":999},[1000],{"text":1001,"type":734},"Remember that you are moving your head off centerline",{"type":842,"content":1003},[1004],{"type":730,"content":1005},[1006],{"text":1007,"type":734},"With each slip, be sure to dip your shoulders appropriately",{"type":762,"attrs":1009,"content":1010},{"level":764},[1011],{"text":1012,"type":734},"The True Art of Boxing",{"type":730,"content":1014},[1015,1017,1023],{"text":1016,"type":734},"That's the slip. Repeat these drills slowly and steadily to really learn and master each movement. Pay attention to the positioning of your body. We recommend using a mirror to check your mechanics until you’ve nailed the steps. Once slipping punches feels almost like second nature, you can progress to practicing with a ",{"text":1018,"type":734,"marks":1019},"partner",[1020],{"type":739,"attrs":1021},{"href":1022,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://youtu.be/xgQDC6AgeRI",{"text":1024,"type":734}," to get a better feel for timing and sequencing. Always, remember the goal: make them miss, make them pay–that’s the true art of boxing.",{"type":730,"content":1026},[1027,1029,1035],{"text":1028,"type":734},"Are you ready to slip punches and train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE ",{"text":1030,"type":734,"marks":1031},"FightCamp App",[1032],{"type":739,"attrs":1033},{"href":1034,"uuid":48,"anchor":48,"target":742,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1036,"type":734}," and train with real fighters like Tommy from the comfort of your own home.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1038,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1043,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1044,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1039,"component":118,"meta_info":1040,"meta_title":7,"block_image":1041,"cover_image":1042,"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},[],[],"2022-03-14 00:00","article",{"_uid":1048,"title":657,"plugin":43,"description":1049},"9c77a0e4-37f6-4cac-a9e9-5e11dddadb03","Learn how to slip punches with these beginner boxing defense training tips. Evade strikes to the head and position yourself for the ultimate attack move.",{"id":1051,"alt":1052,"name":7,"focus":48,"title":1052,"filename":1053,"copyright":7,"fieldtype":50},3729933,"How To Slip Punches In Boxing Boxing Training","https://a.storyblok.com/f/115220/1920x1080/34ea3a1ddd/how-to-slip-punches-in-boxing-boxing-training.png",[],"how-to-slip-punches-in-boxing-boxing-training","blogs/how-to-slip-punches-in-boxing-boxing-training",-3600,[1059,1060],"featured","home-trending",60887917,"1f1d2512-8925-4a0d-b7df-d91c0b11bdb0","2022-03-14T02:10:00.000Z","training/{{story.slug}}",[],["Reactive",1067],[1068,1249,1490,1676,1952,2147],{"name":1069,"created_at":1070,"published_at":1071,"updated_at":1072,"id":1073,"uuid":1074,"content":1075,"slug":1243,"full_slug":1244,"sort_by_date":48,"position":1245,"tag_list":1246,"is_startpage":9,"parent_id":1061,"meta_data":48,"group_id":1247,"first_published_at":1071,"release_id":48,"lang":60,"path":1064,"alternates":1248,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1076,"faqs":1077,"title":1069,"topic":1094,"author":1109,"content":1110,"category":1224,"schedule":1232,"component":1046,"meta_info":1233,"cover_image":1237,"description":1241,"contributors":1242},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1078,1082,1086,1090],{"_uid":1079,"answer":1080,"question":1081,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1083,"answer":1084,"question":1085,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1087,"answer":1088,"question":1089,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1091,"answer":1092,"question":1093,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1095,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1107,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1108,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1096,"component":39,"meta_info":1104,"block_image":1105,"cover_image":1106,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1097,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1102,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1098,"component":118,"meta_info":1099,"meta_title":7,"block_image":1100,"cover_image":1101,"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":727,"content":1111},[1112,1116,1121,1141,1146,1150,1155,1158,1163,1175,1180,1193,1198,1202,1207,1220],{"type":730,"content":1113},[1114],{"text":1115,"type":734},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":762,"attrs":1117,"content":1118},{"level":764},[1119],{"text":1120,"type":734},"Practice, Practice, Practice",{"type":730,"content":1122},[1123,1125,1130,1132,1139],{"text":1124,"type":734},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1126,"type":734,"marks":1127},"always",[1128],{"type":1129},"italic",{"text":1131,"type":734}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1133,"type":734,"marks":1134},"mirror",[1135],{"type":739,"attrs":1136},{"href":1137,"uuid":48,"anchor":48,"custom":1138,"target":742,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1140,"type":734}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":762,"attrs":1142,"content":1143},{"level":823},[1144],{"text":1145,"type":734},"Shoulder Touch Drill",{"type":730,"content":1147},[1148],{"text":1149,"type":734},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":762,"attrs":1151,"content":1152},{"level":823},[1153],{"text":1154,"type":734},"Cobra Bag",{"type":730,"content":1156},[1157],{"text":1084,"type":734},{"type":762,"attrs":1159,"content":1160},{"level":823},[1161],{"text":1162,"type":734},"Sparring",{"type":730,"content":1164},[1165,1167,1173],{"text":1166,"type":734},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1162,"type":734,"marks":1168},[1169],{"type":739,"attrs":1170},{"href":1171,"uuid":48,"anchor":48,"custom":1172,"target":742,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1174,"type":734}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":762,"attrs":1176,"content":1177},{"level":823},[1178],{"text":1179,"type":734},"“Free flow” mitt work",{"type":730,"content":1181},[1182,1184,1191],{"text":1183,"type":734},"Free flow ",{"text":1185,"type":734,"marks":1186},"mitt work",[1187],{"type":739,"attrs":1188},{"href":1189,"uuid":48,"anchor":48,"custom":1190,"target":742,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1192,"type":734}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":762,"attrs":1194,"content":1195},{"level":823},[1196],{"text":1197,"type":734},"Think Fast",{"type":730,"content":1199},[1200],{"text":1201,"type":734},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":762,"attrs":1203,"content":1204},{"level":764},[1205],{"text":1206,"type":734},"Train Like a Fighter",{"type":730,"content":1208},[1209,1211,1218],{"text":1210,"type":734},"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":1212,"type":734,"marks":1213},"FightCamp",[1214],{"type":739,"attrs":1215},{"href":1216,"uuid":48,"anchor":48,"custom":1217,"target":742,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1219,"type":734}," 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":730,"content":1221},[1222],{"text":1223,"type":734},"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":1225,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1230,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1231,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1226,"component":118,"meta_info":1227,"meta_title":7,"block_image":1228,"cover_image":1229,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1234,"title":1235,"plugin":43,"description":1236},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1238,"alt":1239,"name":7,"focus":7,"title":1239,"filename":1240,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1059],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1250,"created_at":1251,"published_at":1252,"updated_at":1253,"id":1254,"uuid":1255,"content":1256,"slug":1483,"full_slug":1484,"sort_by_date":48,"position":1485,"tag_list":1486,"is_startpage":9,"parent_id":1061,"meta_data":48,"group_id":1487,"first_published_at":1488,"release_id":48,"lang":60,"path":1064,"alternates":1489,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1257,"faqs":1258,"title":1250,"topic":1267,"author":1282,"content":1283,"category":1464,"schedule":1472,"component":1046,"meta_info":1473,"cover_image":1477,"description":1481,"contributors":1482},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1259,1263],{"_uid":1260,"answer":1261,"question":1262,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1264,"answer":1265,"question":1266,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1268,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1280,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1281,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1269,"component":39,"meta_info":1277,"block_image":1278,"cover_image":1279,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1270,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1275,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1276,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1271,"component":118,"meta_info":1272,"meta_title":7,"block_image":1273,"cover_image":1274,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":1284},[1285,1290,1294,1299,1303,1308,1312,1338,1343,1347,1352,1356,1361,1365,1370,1383,1388,1401,1406,1410,1415,1419,1424,1428,1433,1437,1442,1446,1451],{"type":762,"attrs":1286,"content":1287},{"level":764},[1288],{"text":1289,"type":734},"Staying Safe While Exercising in the Cold",{"type":730,"content":1291},[1292],{"text":1293,"type":734},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":762,"attrs":1295,"content":1296},{"level":823},[1297],{"text":1298,"type":734},"Watch the Windchill",{"type":730,"content":1300},[1301],{"text":1302,"type":734},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":762,"attrs":1304,"content":1305},{"level":823},[1306],{"text":1307,"type":734},"Protect Your Extremities",{"type":730,"content":1309},[1310],{"text":1311,"type":734},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":839,"content":1313},[1314,1320,1326,1332],{"type":842,"content":1315},[1316],{"type":730,"content":1317},[1318],{"text":1319,"type":734},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":842,"content":1321},[1322],{"type":730,"content":1323},[1324],{"text":1325,"type":734},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":842,"content":1327},[1328],{"type":730,"content":1329},[1330],{"text":1331,"type":734},"Wear a hat or headband that covers your ears",{"type":842,"content":1333},[1334],{"type":730,"content":1335},[1336],{"text":1337,"type":734},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":762,"attrs":1339,"content":1340},{"level":823},[1341],{"text":1342,"type":734},"Wear Layers",{"type":730,"content":1344},[1345],{"text":1346,"type":734},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":762,"attrs":1348,"content":1349},{"level":823},[1350],{"text":1351,"type":734},"Don’t Forget Sunscreen",{"type":730,"content":1353},[1354],{"text":1355,"type":734},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":762,"attrs":1357,"content":1358},{"level":764},[1359],{"text":1360,"type":734},"Getting Motivated to Workout in the Cold ",{"type":730,"content":1362},[1363],{"text":1364,"type":734},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":762,"attrs":1366,"content":1367},{"level":823},[1368],{"text":1369,"type":734},"Invest in New Activewear",{"type":730,"content":1371},[1372,1374,1381],{"text":1373,"type":734},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1375,"type":734,"marks":1376},"new workout gear",[1377],{"type":739,"attrs":1378},{"href":1379,"uuid":48,"anchor":48,"custom":1380,"target":742,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1382,"type":734}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":762,"attrs":1384,"content":1385},{"level":823},[1386],{"text":1387,"type":734},"Find a Workout Buddy",{"type":730,"content":1389},[1390,1392,1399],{"text":1391,"type":734},"Accountability! Accountability! Accountability! Finding a ",{"text":1393,"type":734,"marks":1394},"workout buddy",[1395],{"type":739,"attrs":1396},{"href":1397,"uuid":48,"anchor":48,"custom":1398,"target":742,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1400,"type":734}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":762,"attrs":1402,"content":1403},{"level":823},[1404],{"text":1405,"type":734},"Benefits of Working Out in the Cold",{"type":730,"content":1407},[1408],{"text":1409,"type":734},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":762,"attrs":1411,"content":1412},{"level":823},[1413],{"text":1414,"type":734},"Combat Seasonal Affective Disorder",{"type":730,"content":1416},[1417],{"text":1418,"type":734},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":762,"attrs":1420,"content":1421},{"level":823},[1422],{"text":1423,"type":734},"Boost Your Immune System",{"type":730,"content":1425},[1426],{"text":1427,"type":734},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":762,"attrs":1429,"content":1430},{"level":823},[1431],{"text":1432,"type":734},"Diverse Training Options",{"type":730,"content":1434},[1435],{"text":1436,"type":734},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":762,"attrs":1438,"content":1439},{"level":823},[1440],{"text":1441,"type":734},"Burn More Calories",{"type":730,"content":1443},[1444],{"text":1445,"type":734},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":762,"attrs":1447,"content":1448},{"level":764},[1449],{"text":1450,"type":734},"Train Like a Fighter in the Cold",{"type":730,"content":1452},[1453,1455,1462],{"text":1454,"type":734},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1212,"type":734,"marks":1456},[1457,1460],{"type":739,"attrs":1458},{"href":1216,"uuid":48,"anchor":48,"custom":1459,"target":742,"linktype":13},{},{"type":1461},"underline",{"text":1463,"type":734}," 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":1465,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1470,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1471,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1466,"component":118,"meta_info":1467,"meta_title":7,"block_image":1468,"cover_image":1469,"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},[],[],"2023-01-29 00:00",{"_uid":1474,"title":1475,"plugin":43,"description":1476},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1478,"alt":1479,"name":7,"focus":7,"title":1479,"filename":1480,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1059],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1491,"created_at":1492,"published_at":1493,"updated_at":1494,"id":1495,"uuid":1496,"content":1497,"slug":1669,"full_slug":1670,"sort_by_date":48,"position":1671,"tag_list":1672,"is_startpage":9,"parent_id":1061,"meta_data":48,"group_id":1673,"first_published_at":1674,"release_id":48,"lang":60,"path":1064,"alternates":1675,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1498,"faqs":1499,"title":1516,"topic":1517,"author":1532,"content":1533,"category":1653,"schedule":1661,"component":1046,"meta_info":1662,"cover_image":1665,"description":1664,"contributors":1668},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1500,1504,1508,1512],{"_uid":1501,"answer":1502,"question":1503,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1505,"answer":1506,"question":1507,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1509,"answer":1510,"question":1511,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1513,"answer":1514,"question":1515,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1518,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1530,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1531,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1519,"component":39,"meta_info":1527,"block_image":1528,"cover_image":1529,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1520,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1525,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1526,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1521,"component":118,"meta_info":1522,"meta_title":7,"block_image":1523,"cover_image":1524,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":727,"content":1534},[1535,1548,1553,1558,1571,1574,1579,1590,1593,1598,1609,1613,1617,1622,1635,1639,1649],{"type":730,"content":1536},[1537,1539,1546],{"text":1538,"type":734},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":1540,"type":734,"marks":1541},"shadowboxing",[1542],{"type":739,"attrs":1543},{"href":1544,"uuid":48,"anchor":48,"custom":1545,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1547,"type":734}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":762,"attrs":1549,"content":1550},{"level":764},[1551],{"text":1552,"type":734},"Why You Should Practice Shadowboxing With Hand Weights",{"type":762,"attrs":1554,"content":1555},{"level":823},[1556],{"text":1557,"type":734},"1. Speed",{"type":771,"attrs":1559},{"id":1560,"body":1561},"58589914-3cf9-454d-8369-7218c807f59a",[1562],{"url":1563,"_uid":1565,"image":1566,"component":781,"copyright_details":1570},{"id":7,"url":7,"linktype":1564,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1567,"alt":1568,"name":7,"focus":48,"title":1568,"filename":1569,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":730,"content":1572},[1573],{"text":1506,"type":734},{"type":762,"attrs":1575,"content":1576},{"level":823},[1577],{"text":1578,"type":734},"2. Arm Endurance",{"type":771,"attrs":1580},{"id":1560,"body":1581},[1582],{"url":1583,"_uid":1584,"image":1585,"component":781,"copyright_details":1589},{"id":7,"url":7,"linktype":1564,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1586,"alt":1587,"name":7,"focus":48,"title":1587,"filename":1588,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":730,"content":1591},[1592],{"text":1510,"type":734},{"type":762,"attrs":1594,"content":1595},{"level":823},[1596],{"text":1597,"type":734},"3. Cardiovascular Conditioning",{"type":771,"attrs":1599},{"id":1560,"body":1600},[1601],{"url":1602,"_uid":1603,"image":1604,"component":781,"copyright_details":1608},{"id":7,"url":7,"linktype":1564,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":1605,"alt":1606,"name":7,"focus":48,"title":1606,"filename":1607,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":730,"content":1610},[1611],{"text":1612,"type":734},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":730,"content":1614},[1615],{"text":1616,"type":734},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":762,"attrs":1618,"content":1619},{"level":764},[1620],{"text":1621,"type":734},"Amp Up Your Training",{"type":730,"content":1623},[1624,1626,1633],{"text":1625,"type":734},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":1627,"type":734,"marks":1628},"FightCamp Facebook Community",[1629],{"type":739,"attrs":1630},{"href":1631,"uuid":48,"anchor":48,"custom":1632,"target":742,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":1634,"type":734}," and let me know.",{"type":762,"attrs":1636,"content":1637},{"level":764},[1638],{"text":1206,"type":734},{"type":730,"content":1640},[1641,1642,1647],{"text":1210,"type":734},{"text":1212,"type":734,"marks":1643},[1644],{"type":739,"attrs":1645},{"href":1216,"uuid":48,"anchor":48,"custom":1646,"target":742,"linktype":13},{},{"text":1648,"type":734}," 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":730,"content":1650},[1651],{"text":1652,"type":734},"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":1654,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1659,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1660,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1655,"component":118,"meta_info":1656,"meta_title":7,"block_image":1657,"cover_image":1658,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":1663,"title":1516,"plugin":43,"description":1664},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":1666,"alt":1491,"name":7,"focus":48,"title":1491,"filename":1667,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1059],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1677,"created_at":1678,"published_at":1679,"updated_at":1680,"id":1681,"uuid":1682,"content":1683,"slug":1946,"full_slug":1947,"sort_by_date":48,"position":1948,"tag_list":1949,"is_startpage":9,"parent_id":1061,"meta_data":48,"group_id":1950,"first_published_at":1679,"release_id":48,"lang":60,"path":1064,"alternates":1951,"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":1684,"faqs":1685,"title":1677,"topic":1706,"author":1109,"content":1721,"category":1927,"schedule":1935,"component":1046,"meta_info":1936,"cover_image":1940,"description":1944,"contributors":1945},"21563324-6383-4226-86da-b9779cd26bde",[1686,1690,1694,1698,1702],{"_uid":1687,"answer":1688,"question":1689,"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":1691,"answer":1692,"question":1693,"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":1695,"answer":1696,"question":1697,"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":1699,"answer":1700,"question":1701,"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":1703,"answer":1704,"question":1705,"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":1707,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1719,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1708,"component":39,"meta_info":1716,"block_image":1717,"cover_image":1718,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1709,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1714,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1715,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1710,"component":118,"meta_info":1711,"meta_title":7,"block_image":1712,"cover_image":1713,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":1722},[1723,1736,1748,1753,1757,1791,1796,1800,1814,1840,1845,1849,1885,1902,1907,1911,1915,1924],{"type":730,"content":1724},[1725,1727,1734],{"text":1726,"type":734},"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":1728,"type":734,"marks":1729},"close-range",[1730],{"type":739,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1735,"type":734}," 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":771,"attrs":1737},{"id":1738,"body":1739},"52fa91c7-90bf-43d9-8857-79752817914b",[1740],{"url":1741,"_uid":1742,"image":1743,"component":781,"copyright_details":1747},{"id":7,"url":7,"linktype":1564,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1744,"alt":1745,"name":7,"focus":48,"title":1745,"filename":1746,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":762,"attrs":1749,"content":1750},{"level":764},[1751],{"text":1752,"type":734},"Rolling Punch Drill",{"type":730,"content":1754},[1755],{"text":1756,"type":734},"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":839,"content":1758},[1759,1765,1771,1777],{"type":842,"content":1760},[1761],{"type":730,"content":1762},[1763],{"text":1764,"type":734},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":842,"content":1766},[1767],{"type":730,"content":1768},[1769],{"text":1770,"type":734},"Bend your knees until your thigh muscles are supporting your weight",{"type":842,"content":1772},[1773],{"type":730,"content":1774},[1775],{"text":1776,"type":734},"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":842,"content":1778},[1779,1783],{"type":730,"content":1780},[1781],{"text":1782,"type":734},"Develop a steady rhythm, and then start mixing punches in",{"type":839,"content":1784},[1785],{"type":842,"content":1786},[1787],{"type":730,"content":1788},[1789],{"text":1790,"type":734},"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":762,"attrs":1792,"content":1793},{"level":764},[1794],{"text":1795,"type":734},"Danger Close Drill",{"type":730,"content":1797},[1798],{"text":1799,"type":734},"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":839,"content":1801},[1802,1808],{"type":842,"content":1803},[1804],{"type":730,"content":1805},[1806],{"text":1807,"type":734},"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":842,"content":1809},[1810],{"type":730,"content":1811},[1812],{"text":1813,"type":734},"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":730,"content":1815},[1816,1820,1822,1829,1831,1838],{"text":1817,"type":734,"marks":1818},"Key focus:",[1819],{"type":981},{"text":1821,"type":734}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1823,"type":734,"marks":1824},"hooks",[1825],{"type":739,"attrs":1826},{"href":1827,"uuid":48,"anchor":48,"custom":1828,"target":742,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1830,"type":734}," and ",{"text":1832,"type":734,"marks":1833},"uppercuts",[1834],{"type":739,"attrs":1835},{"href":1836,"uuid":48,"anchor":48,"custom":1837,"target":742,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1839,"type":734},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":762,"attrs":1841,"content":1842},{"level":764},[1843],{"text":1844,"type":734},"Rolling Thunder Drill",{"type":730,"content":1846},[1847],{"text":1848,"type":734},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":839,"content":1850},[1851,1865,1879],{"type":842,"content":1852},[1853,1857],{"type":730,"content":1854},[1855],{"text":1856,"type":734},"On a heavy bag, set an interval of your choosing",{"type":839,"content":1858},[1859],{"type":842,"content":1860},[1861],{"type":730,"content":1862},[1863],{"text":1864,"type":734},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":842,"content":1866},[1867,1871],{"type":730,"content":1868},[1869],{"text":1870,"type":734},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":839,"content":1872},[1873],{"type":842,"content":1874},[1875],{"type":730,"content":1876},[1877],{"text":1878,"type":734},"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":842,"content":1880},[1881],{"type":730,"content":1882},[1883],{"text":1884,"type":734},"Rest for 1 minute in between each round to recover",{"type":730,"content":1886},[1887,1891,1893,1900],{"text":1888,"type":734,"marks":1889},"Tip",[1890],{"type":981},{"text":1892,"type":734},": Maintaining a calm and ",{"text":1894,"type":734,"marks":1895},"steady breath",[1896],{"type":739,"attrs":1897},{"href":1898,"uuid":48,"anchor":48,"custom":1899,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1901,"type":734}," will help you establish your rhythm.",{"type":762,"attrs":1903,"content":1904},{"level":764},[1905],{"text":1906,"type":734},"Better, Faster, Stronger",{"type":730,"content":1908},[1909],{"text":1910,"type":734},"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":762,"attrs":1912,"content":1913},{"level":764},[1914],{"text":1206,"type":734},{"type":730,"content":1916},[1917,1918,1923],{"text":1210,"type":734},{"text":1212,"type":734,"marks":1919},[1920],{"type":739,"attrs":1921},{"href":1034,"uuid":48,"anchor":48,"custom":1922,"target":742,"linktype":13},{},{"text":1648,"type":734},{"type":730,"content":1925},[1926],{"text":1223,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1928,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1933,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1934,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1929,"component":118,"meta_info":1930,"meta_title":7,"block_image":1931,"cover_image":1932,"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":1937,"title":1938,"plugin":43,"description":1939},"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":1941,"alt":1942,"name":7,"focus":48,"title":1942,"filename":1943,"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,[1059],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1953,"created_at":1954,"published_at":1955,"updated_at":1956,"id":1957,"uuid":1958,"content":1959,"slug":2141,"full_slug":2142,"sort_by_date":48,"position":2143,"tag_list":2144,"is_startpage":9,"parent_id":1061,"meta_data":48,"group_id":2145,"first_published_at":1955,"release_id":48,"lang":60,"path":1064,"alternates":2146,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1960,"faqs":1961,"title":1953,"topic":1966,"author":1109,"content":1981,"category":2122,"schedule":2130,"component":1046,"meta_info":2131,"cover_image":2135,"description":2139,"contributors":2140},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1962],{"_uid":1963,"answer":1964,"question":1965,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1967,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1979,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1980,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1968,"component":39,"meta_info":1976,"block_image":1977,"cover_image":1978,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1969,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1974,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1975,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1970,"component":118,"meta_info":1971,"meta_title":7,"block_image":1972,"cover_image":1973,"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":727,"content":1982},[1983,1987,1992,1997,2021,2026,2049,2054,2068,2073,2087,2092,2096,2101,2105,2109,2119],{"type":730,"content":1984},[1985],{"text":1986,"type":734},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":762,"attrs":1988,"content":1989},{"level":764},[1990],{"text":1991,"type":734},"5 Ways to Shake Up Your Cardio",{"type":762,"attrs":1993,"content":1994},{"level":823},[1995],{"text":1996,"type":734},"Swimming",{"type":730,"content":1998},[1999,2001,2009,2011,2019],{"text":2000,"type":734},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2002,"type":734,"marks":2003},"Flo Master’s",[2004,2008],{"type":739,"attrs":2005},{"href":2006,"uuid":48,"anchor":48,"custom":2007,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1461},{"text":2010,"type":734}," favorite forms of ",{"text":2012,"type":734,"marks":2013},"active recovery",[2014,2018],{"type":739,"attrs":2015},{"href":2016,"uuid":48,"anchor":48,"custom":2017,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1461},{"text":2020,"type":734}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":762,"attrs":2022,"content":2023},{"level":823},[2024],{"text":2025,"type":734},"Tabata Bag Drills",{"type":730,"content":2027},[2028,2030,2038,2040,2047],{"text":2029,"type":734},"One great way to get your anaerobic endurance up is with ",{"text":2031,"type":734,"marks":2032},"Tabata",[2033,2037],{"type":739,"attrs":2034},{"href":2035,"uuid":48,"anchor":48,"custom":2036,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1461},{"text":2039,"type":734}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1030,"type":734,"marks":2041},[2042,2046],{"type":739,"attrs":2043},{"href":2044,"uuid":48,"anchor":48,"custom":2045,"target":742,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1461},{"text":2048,"type":734}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":762,"attrs":2050,"content":2051},{"level":823},[2052],{"text":2053,"type":734},"Footwork Heavy Sports",{"type":730,"content":2055},[2056,2058,2066],{"text":2057,"type":734},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2059,"type":734,"marks":2060},"dancing",[2061,2065],{"type":739,"attrs":2062},{"href":2063,"uuid":48,"anchor":48,"custom":2064,"target":742,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1461},{"text":2067,"type":734}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":762,"attrs":2069,"content":2070},{"level":823},[2071],{"text":2072,"type":734},"Hiking",{"type":730,"content":2074},[2075,2077,2085],{"text":2076,"type":734},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2078,"type":734,"marks":2079},"healthy snacks",[2080,2084],{"type":739,"attrs":2081},{"href":2082,"uuid":48,"anchor":48,"custom":2083,"target":742,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1461},{"text":2086,"type":734},"! ",{"type":762,"attrs":2088,"content":2089},{"level":823},[2090],{"text":2091,"type":734},"Shadowboxing Punchouts",{"type":730,"content":2093},[2094],{"text":2095,"type":734},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":762,"attrs":2097,"content":2098},{"level":764},[2099],{"text":2100,"type":734},"Shaking Up Your Cardio",{"type":730,"content":2102},[2103],{"text":2104,"type":734},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":762,"attrs":2106,"content":2107},{"level":764},[2108],{"text":1206,"type":734},{"type":730,"content":2110},[2111,2112,2118],{"text":1210,"type":734},{"text":1212,"type":734,"marks":2113},[2114,2117],{"type":739,"attrs":2115},{"href":1216,"uuid":48,"anchor":48,"custom":2116,"target":742,"linktype":13},{},{"type":1461},{"text":1219,"type":734},{"type":730,"content":2120},[2121],{"text":1223,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2123,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2128,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2129,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2124,"component":118,"meta_info":2125,"meta_title":7,"block_image":2126,"cover_image":2127,"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},[],[],"2023-01-23 00:00",{"_uid":2132,"title":2133,"plugin":43,"description":2134},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2136,"alt":2137,"name":7,"focus":7,"title":2137,"filename":2138,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1059],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2148,"created_at":2149,"published_at":2150,"updated_at":2151,"id":2152,"uuid":2153,"content":2154,"slug":2487,"full_slug":2488,"sort_by_date":48,"position":2489,"tag_list":2490,"is_startpage":9,"parent_id":1061,"meta_data":48,"group_id":2491,"first_published_at":2492,"release_id":48,"lang":60,"path":1064,"alternates":2493,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":2155,"faqs":2156,"title":2148,"topic":2169,"author":2184,"content":2185,"category":2468,"schedule":2476,"component":1046,"meta_info":2477,"cover_image":2481,"description":2485,"contributors":2486},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2157,2161,2165],{"_uid":2158,"answer":2159,"question":2160,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":2162,"answer":2163,"question":2164,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":2166,"answer":2167,"question":2168,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2170,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2182,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2183,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2171,"component":39,"meta_info":2179,"block_image":2180,"cover_image":2181,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2172,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2177,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2178,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2173,"component":118,"meta_info":2174,"meta_title":7,"block_image":2175,"cover_image":2176,"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":727,"content":2186},[2187,2201,2205,2217,2222,2227,2257,2262,2289,2294,2316,2321,2343,2348,2370,2375,2402,2407,2423,2427,2451,2455,2465],{"type":730,"content":2188},[2189,2191,2199],{"text":2190,"type":734},"Post-workout ",{"text":2192,"type":734,"marks":2193},"stretches",[2194,2198],{"type":739,"attrs":2195},{"href":2196,"uuid":48,"anchor":48,"custom":2197,"target":742,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1461},{"text":2200,"type":734}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":762,"attrs":2202,"content":2203},{"level":764},[2204],{"text":2160,"type":734},{"type":730,"content":2206},[2207,2215],{"text":2208,"type":734,"marks":2209},"Research",[2210,2214],{"type":739,"attrs":2211},{"href":2212,"uuid":48,"anchor":48,"custom":2213,"target":742,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1461},{"text":2216,"type":734}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":762,"attrs":2218,"content":2219},{"level":764},[2220],{"text":2221,"type":734},"7 Stretches to Help You Recover Post-Workout",{"type":762,"attrs":2223,"content":2224},{"level":823},[2225],{"text":2226,"type":734},"Shoulder Flossing",{"type":2228,"attrs":2229,"content":2232},"ordered_list",{"order":2230},{"order":2231},1,[2233,2239,2245,2251],{"type":842,"content":2234},[2235],{"type":730,"content":2236},[2237],{"text":2238,"type":734},"Start in a standing position.",{"type":842,"content":2240},[2241],{"type":730,"content":2242},[2243],{"text":2244,"type":734},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":842,"content":2246},[2247],{"type":730,"content":2248},[2249],{"text":2250,"type":734},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":842,"content":2252},[2253],{"type":730,"content":2254},[2255],{"text":2256,"type":734},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":762,"attrs":2258,"content":2259},{"level":823},[2260],{"text":2261,"type":734},"World's Greatest Stretch ",{"type":2228,"attrs":2263,"content":2264},{"order":2231},[2265,2271,2277,2283],{"type":842,"content":2266},[2267],{"type":730,"content":2268},[2269],{"text":2270,"type":734},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":842,"content":2272},[2273],{"type":730,"content":2274},[2275],{"text":2276,"type":734},"Next to the left hand, raise the left hand to the sky. ",{"type":842,"content":2278},[2279],{"type":730,"content":2280},[2281],{"text":2282,"type":734},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":842,"content":2284},[2285],{"type":730,"content":2286},[2287],{"text":2288,"type":734},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":762,"attrs":2290,"content":2291},{"level":823},[2292],{"text":2293,"type":734},"Kneeling Quad/Hip Flexor Stretch",{"type":2228,"attrs":2295,"content":2297},{"order":2296},{"order":2231},[2298,2304,2310],{"type":842,"content":2299},[2300],{"type":730,"content":2301},[2302],{"text":2303,"type":734},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":842,"content":2305},[2306],{"type":730,"content":2307},[2308],{"text":2309,"type":734},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":842,"content":2311},[2312],{"type":730,"content":2313},[2314],{"text":2315,"type":734},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":762,"attrs":2317,"content":2318},{"level":823},[2319],{"text":2320,"type":734},"Cat/Cow",{"type":2228,"attrs":2322,"content":2324},{"order":2323},{"order":2231},[2325,2331,2337],{"type":842,"content":2326},[2327],{"type":730,"content":2328},[2329],{"text":2330,"type":734},"Start on all fours, neutral spine. ",{"type":842,"content":2332},[2333],{"type":730,"content":2334},[2335],{"text":2336,"type":734},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":842,"content":2338},[2339],{"type":730,"content":2340},[2341],{"text":2342,"type":734},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":762,"attrs":2344,"content":2345},{"level":823},[2346],{"text":2347,"type":734},"Thread the Needle",{"type":2228,"attrs":2349,"content":2351},{"order":2350},{"order":2231},[2352,2358,2364],{"type":842,"content":2353},[2354],{"type":730,"content":2355},[2356],{"text":2357,"type":734},"Start on all fours. ",{"type":842,"content":2359},[2360],{"type":730,"content":2361},[2362],{"text":2363,"type":734},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":842,"content":2365},[2366],{"type":730,"content":2367},[2368],{"text":2369,"type":734},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":762,"attrs":2371,"content":2372},{"level":823},[2373],{"text":2374,"type":734},"Thread the Needle With a Twist ",{"type":2228,"attrs":2376,"content":2378},{"order":2377},{"order":2231},[2379,2384,2390,2396],{"type":842,"content":2380},[2381],{"type":730,"content":2382},[2383],{"text":2357,"type":734},{"type":842,"content":2385},[2386],{"type":730,"content":2387},[2388],{"text":2389,"type":734},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":842,"content":2391},[2392],{"type":730,"content":2393},[2394],{"text":2395,"type":734},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":842,"content":2397},[2398],{"type":730,"content":2399},[2400],{"text":2401,"type":734},"Return to the starting position.",{"type":762,"attrs":2403,"content":2404},{"level":823},[2405],{"text":2406,"type":734},"Scorpion Stretch (Prone) ",{"type":2228,"attrs":2408,"content":2410},{"order":2409},{"order":2231},[2411,2417],{"type":842,"content":2412},[2413],{"type":730,"content":2414},[2415],{"text":2416,"type":734},"Begin lying down, arms out in T. ",{"type":842,"content":2418},[2419],{"type":730,"content":2420},[2421],{"text":2422,"type":734},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":762,"attrs":2424,"content":2425},{"level":764},[2426],{"text":2168,"type":734},{"type":730,"content":2428},[2429,2431,2439,2441,2449],{"text":2430,"type":734},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2432,"type":734,"marks":2433},"range of motion improvements",[2434,2438],{"type":739,"attrs":2435},{"href":2436,"uuid":48,"anchor":48,"custom":2437,"target":742,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1461},{"text":2440,"type":734},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2442,"type":734,"marks":2443},"Studies",[2444,2448],{"type":739,"attrs":2445},{"href":2446,"uuid":48,"anchor":48,"custom":2447,"target":742,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1461},{"text":2450,"type":734}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":762,"attrs":2452,"content":2453},{"level":764},[2454],{"text":1206,"type":734},{"type":730,"content":2456},[2457,2458,2464],{"text":1210,"type":734},{"text":1212,"type":734,"marks":2459},[2460,2463],{"type":739,"attrs":2461},{"href":1216,"uuid":48,"anchor":48,"custom":2462,"target":742,"linktype":13},{},{"type":1461},{"text":1219,"type":734},{"type":730,"content":2466},[2467],{"text":1652,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2469,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2474,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2475,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2470,"component":118,"meta_info":2471,"meta_title":7,"block_image":2472,"cover_image":2473,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":2478,"title":2479,"plugin":43,"description":2480},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2482,"alt":2483,"name":7,"focus":7,"title":2483,"filename":2484,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. 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