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One of the best things about boxing, or fitness in general, is that you are never too old to start. Some people go their entire adult lives before picking it up, but the benefits of exercise cannot be ignored. So if you're in your 40s, or older, it’s never a bad time to start boxing to help you get fighting fit for the rest of your life.\n\nWhile some people may be hesitant to start combat sports in their later years, people have proven that age is just a number. Bernard Hopkins is the oldest to ever win a major belt in the world of boxing when he won it at the age of 46. George Foreman, just behind him, won the heavyweight belt in boxing at the young age of 45.\n\nBoth men proved that as long as you have the determination and drive to be fit and active, you can do so at any age, and any level. There’s no time like the present to start.","Can you start boxing in your 40s?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"4d39f75c-63f9-4b6b-a0ed-6a35d65d526c","Follow our guide here to learn how you can start boxing in your 40s.","How do you start boxing in your 40s?",{"_uid":676,"answer":677,"question":678,"component":670},"cdcd2baf-bfd7-4582-acc0-3435f029bd7f","You can learn to do anything right now with all of the videos and content available on YouTube. The first place to start would be to watch some introductory videos to educate yourself on the background of your chosen activity. Then, move on to the basics and simple drills, exercises, and conditioning workouts. That way you can start to learn from the beginning. Once you get a feel for the sport and the workouts, you can step up your game and try in-person training.\n\nFirst Pro Tip: FightCamp has a YouTube channel where you’ll find tutorials and videos on boxing and kickboxing.","Start With YouTube",{"_uid":680,"answer":681,"question":682,"component":670},"54b9b892-b983-4481-8dca-6557bc4c6b4a","Hopefully, after watching a few videos, you have an idea of what is expected when starting boxing training, and you feel ready to move on to more advanced skills and lessons. Taking a class is the next step in learning how to box. Classes are great opportunities to use the skills you have learned thus far, put them to work and push yourself outside of your comfort zone.\n\nSecond Pro Tip: FightCamp offers the best online community, and with different options such as Versus mode and our leaderboard, you'll have yourself competing against other members from across the globe.","Take A Class",{"_uid":684,"answer":685,"question":686,"component":670},"d15d1283-94d5-4304-948d-f725da085017","Classes are wonderful for great workouts and to push yourself with some friendly competition. The slight drawback is that in-person classes are not individualized and instead are designed to maximize the potential of the group as a whole, as opposed to the individual. The next best step in your boxing journey is to take personal, or one-on-one, training. This is how you can focus on yourself and it will allow you to fine-tune your boxing game.\n\nThird Pro Tip: There is no rushing to make a personal training session with FightCamp. The trainers are here to show you the proper forms of boxing from boxing stances, punches, and footwork any time you are ready. The on-demand tutorials and workouts on the app can be done on your schedule.","Personal Coaching",{"_uid":688,"answer":689,"question":690,"component":670},"dd92c3cb-d7c4-46a0-8557-398fda01001d","The FightCamp app offers everything from basic form tutorials, to classes, to strength and conditioning workouts, to a supportive, motivating, and inclusive online community. FightCamp is the leader in at-home boxing and kickboxing training. With so much information out there, it can be hard to know what is credible. The FightCamp Trainers are all professional boxing experts, and have actual fight experience. When you learn from them, you know what you’re getting is the best information out there.","FightCamp App",{"_uid":692,"answer":693,"question":694,"component":670},"77e0a8dd-6f4e-4401-81f8-0c83437f157f","Here are a couple of things to keep in mind when you decide to start boxing later on in life.\n1. Ease Your Way Into Training\n2. Everyone Can Benefit From Boxing and Exercise\n3. Life Is About Constant Learning","What should you keep in mind when starting to box in your 40s?",{"_uid":696,"answer":697,"question":698,"component":670},"3157288c-1b77-44b6-9977-4a21305d6ba2","For the majority of people picking up fitness in their 40s, it may take time to see results, and it will require more dedication to proper training recovery. That's not to say that you cannot train like a 20 year old, but to start, ease back into training before upping the intensity.\n\nOnce you have acclimated to the rigorous nature of boxing, you can push harder, provided you are smart about it. This means ample amounts of warm-up time and longer cool down sessions to help avoid injury. Before long, you will be feeling great and in the best shape of your life.\n\nA recent example of fighters 40+ showing off their impressive skills is the 2020 end-of-year exhibition fight between former belt holders, and two of the best boxers of all-time, Mike Tyson and Roy Jones, Jr. Both men were in their 50s, and it had been years since either stepped inside the ring.","Ease Your Way Into Training",{"_uid":700,"answer":701,"question":702,"component":670},"e237792d-b9ce-40c0-8eec-fd0fac6eb385","Just because you don't plan on fighting for a world title at 45 years old, that doesn't mean you can't benefit from boxing. Boxing, and exercise in general, has numerous health benefits that anyone can take advantage of. As we age, we lose muscle and bone mass, so staying fit and in shape is key later on in life, and consistent exercise has been proven to help with both.","Everyone Can Benefit From Boxing and Exercise",{"_uid":704,"answer":705,"question":706,"component":670},"ace3da67-3d5e-4129-a95c-94ac5545eb83","We are always looking to challenge ourselves and learn new and exciting things. Exploring new endeavors throughout our life helps to keep the mind young and sharp.\n\nPicking up boxing is a great example. Learning to box will not only challenge you physically, but mentally as well. Boxing training will test your fortitude and your ability to push yourself during tough workouts.\n\nBoxing is as much a mental game as it is a physical one. With boxing, you’ll be learning the basics of how to throw a punch, how to move around your target, how to execute different punch combinations, and how to trick your opponent into leaving themselves wide open for a counter shot, using feints and fakes.\n\nLife is about learning. Once you stop learning you stop growing. Boxing will have you continuously learning.","Life Is About Constant Learning",{"_uid":708,"answer":709,"question":710,"component":670},"38db1340-462b-4281-a4d5-2a792c9a4fbf","As we continue to study the human body, and as technology evolves, there’s still no telling how long humans can live. But beyond just science, there are other things that have been shown to help extend your life. Consistent exercise, a healthy diet, and stable mental health have all been proven to be effective for extending life expectancy. To feel young and alive in life, boxing is the perfect elixir.\n\nWith its heart-pumping workouts, energy-boosting, mood-enhancing endorphin release, and ability to help knockout stress, boxing will have you feeling like a teenager again. Add in a little friendly competition with your peers, and it’s not just working out, it’s having fun!","40 Is The New 30",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":712,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":724,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":713,"component":39,"meta_info":721,"block_image":722,"cover_image":723,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":714,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":719,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":720,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":715,"component":118,"meta_info":716,"meta_title":7,"block_image":717,"cover_image":718,"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":727,"created_at":728,"published_at":729,"updated_at":730,"id":731,"uuid":732,"content":733,"slug":741,"full_slug":742,"sort_by_date":48,"position":419,"tag_list":743,"is_startpage":9,"parent_id":744,"meta_data":48,"group_id":745,"first_published_at":746,"release_id":48,"lang":60,"path":48,"alternates":747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":734,"_uid":735,"name":727,"photo":736,"component":739,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":740,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":737,"alt":727,"name":727,"focus":48,"title":727,"filename":738,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":749,"content":750},"doc",[751,757,761,768,783,797,801,805,810,821,825,830,834,851,855,859,867,871,875,891,896,907,911,915,919,931,935,946,950,954,966,970,974,978,982,994,1001,1013,1017,1022],{"type":752,"content":753},"paragraph",[754],{"text":755,"type":756},"We hit our 40s, and questions start coming into play of “Am I too old to…x, y, z?” For many, this may revolve around health, activities, or bucket list goals.","text",{"type":752,"content":758},[759],{"text":760,"type":756},"With boxing on the rise again in popularity, many people of all ages are not only interested in watching the sport but taking part in the benefits boxing workouts have to offer. So if you are in your 40s and wondering, “Am I too old to learn how to box?” The simple answer is no.",{"type":762,"attrs":763,"content":765},"heading",{"level":764},2,[766],{"text":767,"type":756},"Boxing In Your 40s",{"type":769,"attrs":770},"blok",{"id":771,"body":772},"76ac829e-12e5-4362-82e3-886b8020e339",[773],{"url":774,"_uid":776,"image":777,"component":781,"copyright_details":782},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"story","i-2f42397f-183f-4fef-8249-b4bbc27e0d31",{"id":778,"alt":779,"name":7,"focus":48,"title":779,"filename":780,"copyright":7,"fieldtype":50},4949971,"At-home boxing workout","https://a.storyblok.com/f/115220/1100x1100/93eb4f0211/boxing_workout.png","content_image",[],{"type":752,"content":784},[785,787,795],{"text":786,"type":756},"One of the best things about boxing, or fitness in general, is that you are never too old to start. Some people go their entire adult lives before picking it up, but the benefits of exercise cannot be ignored. It’s never a bad time to ",{"text":788,"type":756,"marks":789},"start boxing",[790],{"type":791,"attrs":792},"link",{"href":793,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-box-at-any-age/","_blank",{"text":796,"type":756}," to help you get fighting fit for the rest of your life.",{"type":752,"content":798},[799],{"text":800,"type":756},"While some people may be hesitant to start combat sports, many have proven that age is just a number. Bernard Hopkins is the oldest to ever win a major belt in the world of boxing when he won it at the age of 46. George Foreman, just behind him, won the heavyweight belt in boxing at the young age of 45.",{"type":752,"content":802},[803],{"text":804,"type":756},"Both men proved that as long as you have the determination and drive to be fit and active, you can do so at any age and any level. There’s no time like the present to start.",{"type":762,"attrs":806,"content":807},{"level":764},[808],{"text":809,"type":756},"How Do I Start Boxing In My 40's?",{"type":769,"attrs":811},{"id":771,"body":812},[813],{"url":814,"_uid":815,"image":816,"component":781,"copyright_details":820},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-da3b3a0c-b836-4f68-b042-6c285426cb56",{"id":817,"alt":818,"name":7,"focus":48,"title":818,"filename":819,"copyright":7,"fieldtype":50},4949977,"Boxing App Workout","https://a.storyblok.com/f/115220/1100x1100/4257b97d18/boxing_app_workout.png",[],{"type":752,"content":822},[823],{"text":824,"type":756},"This is by far one of the main reasons why people never start training, not knowing where to start. Nowadays, the internet is a great resource, but sometimes it’s not enough. So, where do you begin?",{"type":762,"attrs":826,"content":828},{"level":827},3,[829],{"text":678,"type":756},{"type":752,"content":831},[832],{"text":833,"type":756},"You can learn to do anything with all of the videos and content available on YouTube. The first place to start would be to watch some introductory videos to educate yourself on the background and basics of boxing. Then, move on to simple drills, exercises, and conditioning workouts. That way you can start to learn from the beginning.",{"type":752,"content":835},[836,841,843,849],{"text":837,"type":756,"marks":838},"First Pro Tip:",[839],{"type":840},"bold",{"text":842,"type":756}," FightCamp has a ",{"text":844,"type":756,"marks":845},"YouTube channel",[846],{"type":791,"attrs":847},{"href":848,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://www.youtube.com/c/FightCamp",{"text":850,"type":756}," where you’ll find tutorials and videos on boxing and kickboxing.",{"type":762,"attrs":852,"content":853},{"level":827},[854],{"text":682,"type":756},{"type":752,"content":856},[857],{"text":858,"type":756},"Hopefully, after watching a few videos, you have an idea of what is expected when starting boxing training, and you feel ready to move on to more skills and lessons. Taking a class is the next step in learning how to box. Classes are great opportunities to use the skills you have learned thus far, put them to work, and push yourself outside of your comfort zone.",{"type":752,"content":860},[861,865],{"text":862,"type":756,"marks":863},"Second Pro Tip:",[864],{"type":840},{"text":866,"type":756}," FightCamp offers the best online boxing workouts, and with different options such as Versus mode and our leaderboard, you'll have yourself competing against other members from across the globe.",{"type":762,"attrs":868,"content":869},{"level":827},[870],{"text":686,"type":756},{"type":752,"content":872},[873],{"text":874,"type":756},"Classes are wonderful for great workouts and to push yourself with some friendly competition. The slight drawback with in-person classes is that they are not individualized and instead are designed to maximize the potential of the group as a whole, as opposed to the individual. The next best step in your boxing journey is to take personal or one-on-one training. This is how you can focus on yourself and it will allow you to fine-tune your boxing game.",{"type":752,"content":876},[877,881,883,889],{"text":878,"type":756,"marks":879},"Third Pro Tip:",[880],{"type":840},{"text":882,"type":756}," There is no rushing to make a personal training session or in-person class with FightCamp. The FightCamp Trainers are all professional boxing experts and are here to show you the proper forms of boxing from boxing stances, punches, and footwork any time you are ready. The on-demand tutorials and workouts on the ",{"text":884,"type":756,"marks":885},"FightCamp app",[886],{"type":791,"attrs":887},{"href":888,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":890,"type":756}," can be done on your schedule.",{"type":762,"attrs":892,"content":893},{"level":764},[894],{"text":895,"type":756},"Things to Keep In Mind",{"type":769,"attrs":897},{"id":771,"body":898},[899],{"url":900,"_uid":901,"image":902,"component":781,"copyright_details":906},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-ada7f82e-05af-450d-b531-6746cb09b5f0",{"id":903,"alt":904,"name":7,"focus":48,"title":904,"filename":905,"copyright":7,"fieldtype":50},4949970,"Stretching before a workout","https://a.storyblok.com/f/115220/1100x1100/0fad808bda/stretching.png",[],{"type":762,"attrs":908,"content":909},{"level":827},[910],{"text":698,"type":756},{"type":752,"content":912},[913],{"text":914,"type":756},"For the majority of people picking up fitness in their 40s, it may take time to see results, and it will require more dedication to proper training recovery. That's not to say that you cannot train like a 20 year old, but to start, ease into training before upping the intensity.",{"type":752,"content":916},[917],{"text":918,"type":756},"Once you have acclimated to the rigorous nature of boxing, you can push harder, provided you are smart about it. This means ample amounts of warm-up time and longer cool down sessions to help avoid injury. Before long, you will be feeling great and in the best shape of your life.",{"type":752,"content":920},[921,923,929],{"text":922,"type":756},"A recent example of fighters 40+ showing off their impressive skills is the 2020 end-of-year exhibition fight between former belt holders, and two of the best boxers of all-time, ",{"text":924,"type":756,"marks":925},"Mike Tyson",[926],{"type":791,"attrs":927},{"href":928,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://youtu.be/P9frikayA8I",{"text":930,"type":756}," and Roy Jones, Jr. Both men were in their 50s, and it had been years since either stepped inside the ring.",{"type":762,"attrs":932,"content":933},{"level":827},[934],{"text":702,"type":756},{"type":752,"content":936},[937,939,944],{"text":938,"type":756},"Just because you don't plan on fighting for a world title at 45 years old, that doesn't mean you can't benefit from boxing. ",{"text":187,"type":756,"marks":940},[941],{"type":791,"attrs":942},{"href":943,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/why-boxing-is-great-for-fitness-from-an-amateur-boxer/",{"text":945,"type":756},", and exercise in general, has numerous health benefits that anyone can take advantage of. As we age, we lose muscle and bone mass, so staying fit and in shape is key later on in life, and consistent exercise has been proven to help with both.",{"type":762,"attrs":947,"content":948},{"level":827},[949],{"text":706,"type":756},{"type":752,"content":951},[952],{"text":953,"type":756},"We are always looking to challenge ourselves and learn new and exciting things. Exploring new endeavors throughout our life helps to keep the mind young and sharp.",{"type":752,"content":955},[956,958,964],{"text":957,"type":756},"Picking up boxing is a great example. Learning to box will not only challenge you physically but ",{"text":959,"type":756,"marks":960},"mentally",[961],{"type":791,"attrs":962},{"href":963,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-exercise-improves-mental-health/",{"text":965,"type":756}," as well. Boxing training will test your fortitude and your ability to push yourself during tough workouts.",{"type":752,"content":967},[968],{"text":969,"type":756},"Boxing is as much a mental game as it is a physical one. With boxing, you’ll be learning the basics of how to throw a punch, how to move around your target, and how to execute different punch combinations.",{"type":752,"content":971},[972],{"text":973,"type":756},"Life is about learning. Once you stop learning you stop growing. Boxing will have you continuously learning.",{"type":762,"attrs":975,"content":976},{"level":827},[977],{"text":710,"type":756},{"type":752,"content":979},[980],{"text":981,"type":756},"As we continue to study the human body, and as technology evolves, there’s still no telling how long humans can live. But beyond just science, there are other things that have been shown to help extend your life. Consistent exercise, a healthy diet, and stable mental health have all been proven to be effective for extending life expectancy. To feel young and alive in life, boxing is the perfect elixir.",{"type":752,"content":983},[984,986,992],{"text":985,"type":756},"With its heart-pumping workouts, energy-boosting, mood-enhancing endorphin release, and ability to help knockout ",{"text":987,"type":756,"marks":988},"stress",[989],{"type":791,"attrs":990},{"href":991,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://blog.joinfightcamp.com/wellness/how-to-use-at-home-kickboxing-training-to-knockout-stress/",{"text":993,"type":756},", boxing will have you feeling energized again. Add in a little friendly competition with your peers, and it’s not just working out, it’s having fun!",{"type":762,"attrs":995,"content":996},{"level":764},[997,999],{"text":998,"type":756},"40 Years Young",{"type":1000},"hard_break",{"type":769,"attrs":1002},{"id":1003,"body":1004},"100aa17b-6fad-45be-8700-0a23df176124",[1005],{"url":1006,"_uid":1007,"image":1008,"component":781,"copyright_details":1012},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-003ef280-55c8-4201-9671-d7a79ce71db3",{"id":1009,"alt":1010,"name":7,"focus":48,"title":1010,"filename":1011,"copyright":7,"fieldtype":50},4957263,"Boxing Workout Cooldown","https://a.storyblok.com/f/115220/1100x1100/1882fdcdcb/boxing_cooldown.png",[],{"type":752,"content":1014},[1015],{"text":1016,"type":756},"It's not about how old you are, but how old you feel. Choosing to adopt a healthy lifestyle and incorporate things like a balanced diet, proper recovery, and exercise will change the way you look and feel for the better. So is it too late to learn to box in your 40s? The answer is a resounding, “NO.” You can learn to box at any age in life.",{"type":762,"attrs":1018,"content":1019},{"level":764},[1020],{"text":1021,"type":756},"Train Like a Fighter",{"type":752,"content":1023},[1024,1026,1032],{"text":1025,"type":756},"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":1027,"type":756,"marks":1028},"FightCamp",[1029],{"type":791,"attrs":1030},{"href":1031,"uuid":48,"anchor":48,"target":794,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1033,"type":756}," 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":1035,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1040,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1041,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1036,"component":118,"meta_info":1037,"meta_title":7,"block_image":1038,"cover_image":1039,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-11-28 00:00","article",{"_uid":1045,"title":1046,"plugin":43,"description":1047},"3ba16109-a134-4ed2-96be-19571532f1e2","How To Start Boxing In Your 40s | FightCamp","Age is just a number and there has never been a better time to start boxing than in your 40s! FightCamp is giving you all the tips to get started.",{"id":1049,"alt":657,"name":7,"focus":48,"title":657,"filename":1050,"copyright":7,"fieldtype":50},4949871,"https://a.storyblok.com/f/115220/2400x990/ac887c34b4/age_is_just_a_number_how_to_start_boxing_in_your_40s.png","Age is just a number and there has never been a better time to start boxing than in your 40s! We’re giving you all the tips to get started.",[],"how-to-start-boxing-in-your-40s","blogs/how-to-start-boxing-in-your-40s",-4520,[1057],"featured",60887917,"7dc205e3-624f-419e-9967-74adcd40f20f","training/{{story.slug}}",[],["Reactive",1063],[1064,1488,1725,2109,2455,2743],{"name":1065,"created_at":1066,"published_at":1067,"updated_at":1068,"id":1069,"uuid":1070,"content":1071,"slug":1481,"full_slug":1482,"sort_by_date":48,"position":1483,"tag_list":1484,"is_startpage":9,"parent_id":1058,"meta_data":48,"group_id":1485,"first_published_at":1486,"release_id":48,"lang":60,"path":1060,"alternates":1487,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1072,"faqs":1073,"title":1065,"topic":1094,"author":1109,"content":1110,"category":1465,"schedule":1473,"component":1043,"meta_info":1474,"cover_image":1477,"description":1476,"contributors":1480},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1074,1078,1082,1086,1090],{"_uid":1075,"answer":1076,"question":1077,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1079,"answer":1080,"question":1081,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1083,"answer":1084,"question":1085,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1087,"answer":1088,"question":1089,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1091,"answer":1092,"question":1093,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1095,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1107,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1108,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"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":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},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":749,"content":1111},[1112,1116,1119,1132,1137,1142,1209,1214,1240,1245,1249,1254,1262,1274,1279,1290,1295,1306,1311,1322,1327,1339,1344,1355,1360,1380,1385,1390,1410,1415,1434,1439,1452,1456],{"type":752,"content":1113},[1114],{"text":1115,"type":756},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":752,"content":1117},[1118],{"text":1076,"type":756},{"type":769,"attrs":1120},{"id":1121,"body":1122},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1123],{"_uid":1124,"link":1125,"image":1127,"title":1129,"component":1131},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1126,"linktype":13,"fieldtype":14,"cached_url":1126},"https://pin.it/2zdpNMs",{"id":1128,"alt":1129,"name":7,"focus":48,"title":1129,"filename":1130,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":762,"attrs":1133,"content":1134},{"level":764},[1135],{"text":1136,"type":756},"Top Rock Step-By-Step",{"type":762,"attrs":1138,"content":1139},{"level":827},[1140],{"text":1141,"type":756},"The Feet",{"type":1143,"content":1144},"bullet_list",[1145,1152,1172,1178,1197,1203],{"type":1146,"content":1147},"list_item",[1148],{"type":752,"content":1149},[1150],{"text":1151,"type":756},"Begin by starting in an athletic stance on the balls of your feet",{"type":1146,"content":1153},[1154,1158],{"type":752,"content":1155},[1156],{"text":1157,"type":756},"To start, being by doing a “step out”",{"type":1143,"content":1159},[1160,1166],{"type":1146,"content":1161},[1162],{"type":752,"content":1163},[1164],{"text":1165,"type":756},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1146,"content":1167},[1168],{"type":752,"content":1169},[1170],{"text":1171,"type":756},"Pause for a half-second",{"type":1146,"content":1173},[1174],{"type":752,"content":1175},[1176],{"text":1177,"type":756},"Return to the starting stance by performing a slight hop backward",{"type":1146,"content":1179},[1180,1184],{"type":752,"content":1181},[1182],{"text":1183,"type":756},"Once returned, perform the opposite foot “step out”",{"type":1143,"content":1185},[1186,1192],{"type":1146,"content":1187},[1188],{"type":752,"content":1189},[1190],{"text":1191,"type":756},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1146,"content":1193},[1194],{"type":752,"content":1195},[1196],{"text":1171,"type":756},{"type":1146,"content":1198},[1199],{"type":752,"content":1200},[1201],{"text":1202,"type":756},"Hop back to the starting position",{"type":1146,"content":1204},[1205],{"type":752,"content":1206},[1207],{"text":1208,"type":756},"Continue Top Rocking for the remainder of the set",{"type":762,"attrs":1210,"content":1211},{"level":827},[1212],{"text":1213,"type":756},"The Arms",{"type":1143,"content":1215},[1216,1222,1228,1234],{"type":1146,"content":1217},[1218],{"type":752,"content":1219},[1220],{"text":1221,"type":756},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":1146,"content":1223},[1224],{"type":752,"content":1225},[1226],{"text":1227,"type":756},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1146,"content":1229},[1230],{"type":752,"content":1231},[1232],{"text":1233,"type":756},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1146,"content":1235},[1236],{"type":752,"content":1237},[1238],{"text":1239,"type":756},"Continue using this arm motion to help with rhythm and balance",{"type":762,"attrs":1241,"content":1242},{"level":764},[1243],{"text":1244,"type":756},"Movement Key Points",{"type":752,"content":1246},[1247],{"text":1248,"type":756},"Here are some key things to focus on while performing the Top Rock:",{"type":762,"attrs":1250,"content":1251},{"level":827},[1252],{"text":1253,"type":756},"Start by swinging your arms",{"type":1143,"content":1255},[1256],{"type":1146,"content":1257},[1258],{"type":752,"content":1259},[1260],{"text":1261,"type":756},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":769,"attrs":1263},{"id":1264,"body":1265},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1266],{"url":1267,"_uid":1268,"image":1269,"component":781,"copyright_details":1273},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1270,"alt":1271,"name":7,"focus":48,"title":1271,"filename":1272,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":762,"attrs":1275,"content":1276},{"level":827},[1277],{"text":1278,"type":756},"On each hop back, your arms should cross in front of your chest",{"type":769,"attrs":1280},{"id":1264,"body":1281},[1282],{"url":1283,"_uid":1284,"image":1285,"component":781,"copyright_details":1289},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1286,"alt":1287,"name":7,"focus":48,"title":1287,"filename":1288,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":762,"attrs":1291,"content":1292},{"level":827},[1293],{"text":1294,"type":756},"One foot should cross at a time",{"type":769,"attrs":1296},{"id":1264,"body":1297},[1298],{"url":1299,"_uid":1300,"image":1301,"component":781,"copyright_details":1305},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1302,"alt":1303,"name":7,"focus":48,"title":1303,"filename":1304,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":762,"attrs":1307,"content":1308},{"level":827},[1309],{"text":1310,"type":756},"Perform the movement by staying on the balls of your feet",{"type":769,"attrs":1312},{"id":1264,"body":1313},[1314],{"url":1315,"_uid":1316,"image":1317,"component":781,"copyright_details":1321},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1318,"alt":1319,"name":7,"focus":48,"title":1319,"filename":1320,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":762,"attrs":1323,"content":1324},{"level":827},[1325],{"text":1326,"type":756},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":769,"attrs":1328},{"id":1329,"body":1330},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1331],{"url":1332,"_uid":1333,"image":1334,"component":781,"copyright_details":1338},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1335,"alt":1336,"name":7,"focus":48,"title":1336,"filename":1337,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":762,"attrs":1340,"content":1341},{"level":827},[1342],{"text":1343,"type":756},"Stay loose and have fun!",{"type":769,"attrs":1345},{"id":1264,"body":1346},[1347],{"url":1348,"_uid":1349,"image":1350,"component":781,"copyright_details":1354},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1351,"alt":1352,"name":7,"focus":48,"title":1352,"filename":1353,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":762,"attrs":1356,"content":1357},{"level":764},[1358],{"text":1359,"type":756},"Muscles 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Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1478,"alt":1065,"name":7,"focus":48,"title":1065,"filename":1479,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1057],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1489,"created_at":1490,"published_at":1491,"updated_at":1492,"id":1493,"uuid":1494,"content":1495,"slug":1718,"full_slug":1719,"sort_by_date":48,"position":1720,"tag_list":1721,"is_startpage":9,"parent_id":1058,"meta_data":48,"group_id":1722,"first_published_at":1723,"release_id":48,"lang":60,"path":1060,"alternates":1724,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1496,"faqs":1497,"title":1489,"topic":1518,"author":1533,"content":1534,"category":1702,"schedule":1710,"component":1043,"meta_info":1711,"cover_image":1714,"description":1713,"contributors":1717},"d9342cbc-2f33-448b-95cb-d9141a391216",[1498,1502,1506,1510,1514],{"_uid":1499,"answer":1500,"question":1501,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. 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Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1507,"answer":1508,"question":1509,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1511,"answer":1512,"question":1513,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1515,"answer":1516,"question":1517,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. 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",{"type":752,"content":1550},[1551],{"text":1552,"type":756},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. 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",{"type":769,"attrs":1598},{"id":1575,"body":1599},[1600],{"url":1601,"_uid":1602,"image":1603,"component":781,"copyright_details":1607},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1604,"alt":1605,"name":7,"focus":48,"title":1605,"filename":1606,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1608],{"_uid":1609,"link":1610,"title":1612,"component":1613},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1611,"linktype":13,"fieldtype":14,"cached_url":1611},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":752,"content":1615},[1616],{"text":1617,"type":756},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. 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With the ",{"text":884,"type":756,"marks":1682},[1683],{"type":791,"attrs":1684},{"href":888,"uuid":48,"anchor":48,"custom":1685,"target":794,"linktype":13},{},{"text":1687,"type":756},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":762,"attrs":1689,"content":1690},{"level":764},[1691],{"text":1021,"type":756},{"type":752,"content":1693},[1694,1695,1700],{"text":1025,"type":756},{"text":1027,"type":756,"marks":1696},[1697],{"type":791,"attrs":1698},{"href":1031,"uuid":48,"anchor":48,"custom":1699,"target":794,"linktype":13},{},{"text":1701,"type":756}," 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":1703,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1708,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1704,"component":118,"meta_info":1705,"meta_title":7,"block_image":1706,"cover_image":1707,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":1712,"title":1489,"plugin":43,"description":1713},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1715,"alt":1489,"name":7,"focus":48,"title":1489,"filename":1716,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1057],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1726,"created_at":1727,"published_at":1728,"updated_at":1729,"id":1730,"uuid":1731,"content":1732,"slug":2102,"full_slug":2103,"sort_by_date":48,"position":2104,"tag_list":2105,"is_startpage":9,"parent_id":1058,"meta_data":48,"group_id":2106,"first_published_at":2107,"release_id":48,"lang":60,"path":1060,"alternates":2108,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":1733,"faqs":1734,"title":1726,"topic":1763,"author":1778,"content":1779,"category":2083,"schedule":2091,"component":1043,"meta_info":2092,"cover_image":2096,"description":2100,"contributors":2101},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1735,1739,1743,1747,1751,1755,1759],{"_uid":1736,"answer":1737,"question":1738,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":1740,"answer":1741,"question":1742,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":1744,"answer":1745,"question":1746,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":1748,"answer":1749,"question":1750,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":1752,"answer":1753,"question":1754,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":1756,"answer":1757,"question":1758,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":1760,"answer":1761,"question":1762,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1764,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1776,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1777,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1765,"component":39,"meta_info":1773,"block_image":1774,"cover_image":1775,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1766,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1771,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1772,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1767,"component":118,"meta_info":1768,"meta_title":7,"block_image":1769,"cover_image":1770,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":749,"content":1780},[1781,1786,1790,1794,1798,1818,1822,1826,1830,1835,1839,1883,1888,1892,1906,1910,1933,1938,1942,2011,2016,2020,2040,2045,2059,2063,2068,2079],{"type":762,"attrs":1782,"content":1783},{"level":764},[1784],{"text":1785,"type":756},"Boxing Terminology",{"type":752,"content":1787},[1788],{"text":1789,"type":756},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":762,"attrs":1791,"content":1792},{"level":764},[1793],{"text":1738,"type":756},{"type":752,"content":1795},[1796],{"text":1797,"type":756},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":1143,"content":1799},[1800,1806],{"type":1146,"content":1801},[1802],{"type":752,"content":1803},[1804],{"text":1805,"type":756},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":1146,"content":1807},[1808],{"type":752,"content":1809},[1810,1812,1816],{"text":1811,"type":756},"Southpaw Stance",{"text":1813,"type":756,"marks":1814}," ",[1815],{"type":840},{"text":1817,"type":756},"– Standing with your right foot farther out in front than your left foot",{"type":762,"attrs":1819,"content":1820},{"level":764},[1821],{"text":1742,"type":756},{"type":752,"content":1823},[1824],{"text":1825,"type":756},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":752,"content":1827},[1828],{"text":1829,"type":756},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":762,"attrs":1831,"content":1832},{"level":827},[1833],{"text":1834,"type":756},"Boxing Punches",{"type":752,"content":1836},[1837],{"text":1838,"type":756},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":1143,"content":1840},[1841,1847,1853,1859,1865,1871,1877],{"type":1146,"content":1842},[1843],{"type":752,"content":1844},[1845],{"text":1846,"type":756},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":1146,"content":1848},[1849],{"type":752,"content":1850},[1851],{"text":1852,"type":756},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":1146,"content":1854},[1855],{"type":752,"content":1856},[1857],{"text":1858,"type":756},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":1146,"content":1860},[1861],{"type":752,"content":1862},[1863],{"text":1864,"type":756},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":1146,"content":1866},[1867],{"type":752,"content":1868},[1869],{"text":1870,"type":756},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":1146,"content":1872},[1873],{"type":752,"content":1874},[1875],{"text":1876,"type":756},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":1146,"content":1878},[1879],{"type":752,"content":1880},[1881],{"text":1882,"type":756},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":762,"attrs":1884,"content":1885},{"level":827},[1886],{"text":1887,"type":756},"Boxing Movements",{"type":752,"content":1889},[1890],{"text":1891,"type":756},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":1143,"content":1893},[1894,1900],{"type":1146,"content":1895},[1896],{"type":752,"content":1897},[1898],{"text":1899,"type":756},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":1146,"content":1901},[1902],{"type":752,"content":1903},[1904],{"text":1905,"type":756},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":752,"content":1907},[1908],{"text":1909,"type":756},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":1143,"content":1911},[1912,1927],{"type":1146,"content":1913},[1914],{"type":752,"content":1915},[1916,1925],{"text":1917,"type":756,"marks":1918},"Shoulder Roll",[1919,1923],{"type":791,"attrs":1920},{"href":1921,"uuid":48,"anchor":48,"custom":1922,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1924},"underline",{"text":1926,"type":756}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":1146,"content":1928},[1929],{"type":752,"content":1930},[1931],{"text":1932,"type":756},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":762,"attrs":1934,"content":1935},{"level":827},[1936],{"text":1937,"type":756},"Boxing Training",{"type":752,"content":1939},[1940],{"text":1941,"type":756},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1943,"attrs":1944,"content":1947},"ordered_list",{"order":1945},{"order":1946},1,[1948,1954,1960,1974,1988],{"type":1146,"content":1949},[1950],{"type":752,"content":1951},[1952],{"text":1953,"type":756},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":1146,"content":1955},[1956],{"type":752,"content":1957},[1958],{"text":1959,"type":756},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":1146,"content":1961},[1962],{"type":752,"content":1963},[1964,1972],{"text":1965,"type":756,"marks":1966},"Mittwork",[1967,1971],{"type":791,"attrs":1968},{"href":1969,"uuid":48,"anchor":48,"custom":1970,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1924},{"text":1973,"type":756}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":1146,"content":1975},[1976],{"type":752,"content":1977},[1978,1986],{"text":1979,"type":756,"marks":1980},"Sparring",[1981,1985],{"type":791,"attrs":1982},{"href":1983,"uuid":48,"anchor":48,"custom":1984,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1924},{"text":1987,"type":756}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":1146,"content":1989},[1990],{"type":752,"content":1991},[1992,2000,2002,2009],{"text":1993,"type":756,"marks":1994},"Roadwork",[1995,1999],{"type":791,"attrs":1996},{"href":1997,"uuid":48,"anchor":48,"custom":1998,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1924},{"text":2001,"type":756}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2003,"type":756,"marks":2004},"roadwork drills",[2005,2008],{"type":791,"attrs":2006},{"href":1997,"uuid":48,"anchor":48,"custom":2007,"target":794,"linktype":13},{},{"type":1924},{"text":2010,"type":756}," to add to your boxer training.",{"type":762,"attrs":2012,"content":2013},{"level":827},[2014],{"text":2015,"type":756},"Heavy Bag Training",{"type":752,"content":2017},[2018],{"text":2019,"type":756},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":1143,"content":2021},[2022,2028,2034],{"type":1146,"content":2023},[2024],{"type":752,"content":2025},[2026],{"text":2027,"type":756},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":1146,"content":2029},[2030],{"type":752,"content":2031},[2032],{"text":2033,"type":756},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":1146,"content":2035},[2036],{"type":752,"content":2037},[2038],{"text":2039,"type":756},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":762,"attrs":2041,"content":2042},{"level":827},[2043],{"text":2044,"type":756},"Recovery",{"type":752,"content":2046},[2047,2049,2057],{"text":2048,"type":756},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2050,"type":756,"marks":2051},"interview with FightCamp Trainer Coach PJ",[2052,2056],{"type":791,"attrs":2053},{"href":2054,"uuid":48,"anchor":48,"custom":2055,"target":794,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1924},{"text":2058,"type":756},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":752,"content":2060},[2061],{"text":2062,"type":756},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":762,"attrs":2064,"content":2065},{"level":764},[2066],{"text":2067,"type":756},"Talk and Train Like a Fighter",{"type":752,"content":2069},[2070,2071,2077],{"text":1025,"type":756},{"text":1027,"type":756,"marks":2072},[2073,2076],{"type":791,"attrs":2074},{"href":1031,"uuid":48,"anchor":48,"custom":2075,"target":794,"linktype":13},{},{"type":1924},{"text":2078,"type":756}," 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":752,"content":2080},[2081],{"text":2082,"type":756},"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":2084,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2089,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2090,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2085,"component":118,"meta_info":2086,"meta_title":7,"block_image":2087,"cover_image":2088,"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},[],[],"2023-01-22 00:00",{"_uid":2093,"title":2094,"plugin":43,"description":2095},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2097,"alt":2098,"name":7,"focus":7,"title":2098,"filename":2099,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1057],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2110,"created_at":2111,"published_at":2112,"updated_at":2113,"id":2114,"uuid":2115,"content":2116,"slug":2448,"full_slug":2449,"sort_by_date":48,"position":2450,"tag_list":2451,"is_startpage":9,"parent_id":1058,"meta_data":48,"group_id":2452,"first_published_at":2453,"release_id":48,"lang":60,"path":1060,"alternates":2454,"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":2117,"faqs":2118,"title":2110,"topic":2131,"author":2146,"content":2147,"category":2429,"schedule":2437,"component":1043,"meta_info":2438,"cover_image":2442,"description":2446,"contributors":2447},"96feb388-d990-4f15-a1d8-bbd61d760f28",[2119,2123,2127],{"_uid":2120,"answer":2121,"question":2122,"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":2124,"answer":2125,"question":2126,"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":2128,"answer":2129,"question":2130,"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":2132,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2144,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2145,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2133,"component":39,"meta_info":2141,"block_image":2142,"cover_image":2143,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2134,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2139,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2140,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2135,"component":118,"meta_info":2136,"meta_title":7,"block_image":2137,"cover_image":2138,"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":749,"content":2148},[2149,2163,2167,2179,2184,2189,2217,2222,2249,2254,2276,2281,2303,2308,2330,2335,2362,2367,2383,2387,2411,2415,2425],{"type":752,"content":2150},[2151,2153,2161],{"text":2152,"type":756},"Post-workout ",{"text":2154,"type":756,"marks":2155},"stretches",[2156,2160],{"type":791,"attrs":2157},{"href":2158,"uuid":48,"anchor":48,"custom":2159,"target":794,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1924},{"text":2162,"type":756}," 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":2164,"content":2165},{"level":764},[2166],{"text":2122,"type":756},{"type":752,"content":2168},[2169,2177],{"text":2170,"type":756,"marks":2171},"Research",[2172,2176],{"type":791,"attrs":2173},{"href":2174,"uuid":48,"anchor":48,"custom":2175,"target":794,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1924},{"text":2178,"type":756}," 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":2180,"content":2181},{"level":764},[2182],{"text":2183,"type":756},"7 Stretches to Help You Recover Post-Workout",{"type":762,"attrs":2185,"content":2186},{"level":827},[2187],{"text":2188,"type":756},"Shoulder Flossing",{"type":1943,"attrs":2190,"content":2192},{"order":2191},{"order":1946},[2193,2199,2205,2211],{"type":1146,"content":2194},[2195],{"type":752,"content":2196},[2197],{"text":2198,"type":756},"Start in a standing position.",{"type":1146,"content":2200},[2201],{"type":752,"content":2202},[2203],{"text":2204,"type":756},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":1146,"content":2206},[2207],{"type":752,"content":2208},[2209],{"text":2210,"type":756},"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":1146,"content":2212},[2213],{"type":752,"content":2214},[2215],{"text":2216,"type":756},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":762,"attrs":2218,"content":2219},{"level":827},[2220],{"text":2221,"type":756},"World's Greatest Stretch ",{"type":1943,"attrs":2223,"content":2224},{"order":1946},[2225,2231,2237,2243],{"type":1146,"content":2226},[2227],{"type":752,"content":2228},[2229],{"text":2230,"type":756},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":1146,"content":2232},[2233],{"type":752,"content":2234},[2235],{"text":2236,"type":756},"Next to the left hand, raise the left hand to the sky. ",{"type":1146,"content":2238},[2239],{"type":752,"content":2240},[2241],{"text":2242,"type":756},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":1146,"content":2244},[2245],{"type":752,"content":2246},[2247],{"text":2248,"type":756},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":762,"attrs":2250,"content":2251},{"level":827},[2252],{"text":2253,"type":756},"Kneeling Quad/Hip Flexor Stretch",{"type":1943,"attrs":2255,"content":2257},{"order":2256},{"order":1946},[2258,2264,2270],{"type":1146,"content":2259},[2260],{"type":752,"content":2261},[2262],{"text":2263,"type":756},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":1146,"content":2265},[2266],{"type":752,"content":2267},[2268],{"text":2269,"type":756},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":1146,"content":2271},[2272],{"type":752,"content":2273},[2274],{"text":2275,"type":756},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":762,"attrs":2277,"content":2278},{"level":827},[2279],{"text":2280,"type":756},"Cat/Cow",{"type":1943,"attrs":2282,"content":2284},{"order":2283},{"order":1946},[2285,2291,2297],{"type":1146,"content":2286},[2287],{"type":752,"content":2288},[2289],{"text":2290,"type":756},"Start on all fours, neutral spine. ",{"type":1146,"content":2292},[2293],{"type":752,"content":2294},[2295],{"text":2296,"type":756},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":1146,"content":2298},[2299],{"type":752,"content":2300},[2301],{"text":2302,"type":756},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":762,"attrs":2304,"content":2305},{"level":827},[2306],{"text":2307,"type":756},"Thread the Needle",{"type":1943,"attrs":2309,"content":2311},{"order":2310},{"order":1946},[2312,2318,2324],{"type":1146,"content":2313},[2314],{"type":752,"content":2315},[2316],{"text":2317,"type":756},"Start on all fours. ",{"type":1146,"content":2319},[2320],{"type":752,"content":2321},[2322],{"text":2323,"type":756},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":1146,"content":2325},[2326],{"type":752,"content":2327},[2328],{"text":2329,"type":756},"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":2331,"content":2332},{"level":827},[2333],{"text":2334,"type":756},"Thread the Needle With a Twist ",{"type":1943,"attrs":2336,"content":2338},{"order":2337},{"order":1946},[2339,2344,2350,2356],{"type":1146,"content":2340},[2341],{"type":752,"content":2342},[2343],{"text":2317,"type":756},{"type":1146,"content":2345},[2346],{"type":752,"content":2347},[2348],{"text":2349,"type":756},"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":1146,"content":2351},[2352],{"type":752,"content":2353},[2354],{"text":2355,"type":756},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":1146,"content":2357},[2358],{"type":752,"content":2359},[2360],{"text":2361,"type":756},"Return to the starting position.",{"type":762,"attrs":2363,"content":2364},{"level":827},[2365],{"text":2366,"type":756},"Scorpion Stretch (Prone) ",{"type":1943,"attrs":2368,"content":2370},{"order":2369},{"order":1946},[2371,2377],{"type":1146,"content":2372},[2373],{"type":752,"content":2374},[2375],{"text":2376,"type":756},"Begin lying down, arms out in T. ",{"type":1146,"content":2378},[2379],{"type":752,"content":2380},[2381],{"text":2382,"type":756},"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":2384,"content":2385},{"level":764},[2386],{"text":2130,"type":756},{"type":752,"content":2388},[2389,2391,2399,2401,2409],{"text":2390,"type":756},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2392,"type":756,"marks":2393},"range of motion improvements",[2394,2398],{"type":791,"attrs":2395},{"href":2396,"uuid":48,"anchor":48,"custom":2397,"target":794,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1924},{"text":2400,"type":756},". 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":2402,"type":756,"marks":2403},"Studies",[2404,2408],{"type":791,"attrs":2405},{"href":2406,"uuid":48,"anchor":48,"custom":2407,"target":794,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1924},{"text":2410,"type":756}," 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":2412,"content":2413},{"level":764},[2414],{"text":1021,"type":756},{"type":752,"content":2416},[2417,2418,2424],{"text":1025,"type":756},{"text":1027,"type":756,"marks":2419},[2420,2423],{"type":791,"attrs":2421},{"href":1031,"uuid":48,"anchor":48,"custom":2422,"target":794,"linktype":13},{},{"type":1924},{"text":2078,"type":756},{"type":752,"content":2426},[2427],{"text":2428,"type":756},"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":2430,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2435,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2436,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2431,"component":118,"meta_info":2432,"meta_title":7,"block_image":2433,"cover_image":2434,"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":2439,"title":2440,"plugin":43,"description":2441},"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":2443,"alt":2444,"name":7,"focus":7,"title":2444,"filename":2445,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1057],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2456,"created_at":2457,"published_at":2458,"updated_at":2459,"id":2460,"uuid":2461,"content":2462,"slug":2736,"full_slug":2737,"sort_by_date":48,"position":2738,"tag_list":2739,"is_startpage":9,"parent_id":1058,"meta_data":48,"group_id":2740,"first_published_at":2741,"release_id":48,"lang":60,"path":1060,"alternates":2742,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2463,"faqs":2464,"title":2477,"topic":2478,"author":2493,"content":2494,"category":2717,"schedule":2725,"component":1043,"meta_info":2726,"cover_image":2730,"description":2734,"contributors":2735},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2465,2469,2473],{"_uid":2466,"answer":2467,"question":2468,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2470,"answer":2471,"question":2472,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2474,"answer":2475,"question":2476,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2479,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2491,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2480,"component":39,"meta_info":2488,"block_image":2489,"cover_image":2490,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2481,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2486,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2482,"component":118,"meta_info":2483,"meta_title":7,"block_image":2484,"cover_image":2485,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":749,"content":2495},[2496,2500,2505,2517,2531,2536,2556,2560,2565,2581,2585,2605,2609,2614,2629,2633,2638,2662,2667,2681,2685,2699,2703,2714],{"type":752,"content":2497},[2498],{"text":2499,"type":756},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":762,"attrs":2501,"content":2502},{"level":764},[2503],{"text":2504,"type":756},"Floyd “Money” Mayweather Jr.",{"type":769,"attrs":2506},{"id":2507,"body":2508},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2509],{"url":2510,"_uid":2511,"image":2512,"component":781,"copyright_details":2516},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2513,"alt":2514,"name":7,"focus":7,"title":2514,"filename":2515,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":752,"content":2518},[2519,2521,2529],{"text":2520,"type":756},"Regarded as the best technical boxer of this age, ",{"text":2522,"type":756,"marks":2523},"Floyd Mayweather Jr.",[2524,2528],{"type":791,"attrs":2525},{"href":2526,"uuid":48,"anchor":48,"custom":2527,"target":794,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1924},{"text":2530,"type":756}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":762,"attrs":2532,"content":2533},{"level":827},[2534],{"text":2535,"type":756},"The Philly Shell",{"type":1143,"content":2537},[2538,2544,2550],{"type":1146,"content":2539},[2540],{"type":752,"content":2541},[2542],{"text":2543,"type":756},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":1146,"content":2545},[2546],{"type":752,"content":2547},[2548],{"text":2549,"type":756},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":1146,"content":2551},[2552],{"type":752,"content":2553},[2554],{"text":2555,"type":756},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":752,"content":2557},[2558],{"text":2559,"type":756},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":762,"attrs":2561,"content":2562},{"level":764},[2563],{"text":2564,"type":756},"Pernell “Sweet Pea” Whitaker",{"type":769,"attrs":2566},{"id":2507,"body":2567},[2568],{"url":2569,"_uid":2570,"image":2571,"component":781,"copyright_details":2575},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2572,"alt":2573,"name":7,"focus":7,"title":2573,"filename":2574,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2576],{"_uid":2577,"link":2578,"title":2580,"component":1613},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2579,"target":794,"linktype":13,"fieldtype":14,"cached_url":2579},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring",{"type":752,"content":2582},[2583],{"text":2584,"type":756},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":1143,"content":2586},[2587,2593,2599],{"type":1146,"content":2588},[2589],{"type":752,"content":2590},[2591],{"text":2592,"type":756},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":1146,"content":2594},[2595],{"type":752,"content":2596},[2597],{"text":2598,"type":756},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":1146,"content":2600},[2601],{"type":752,"content":2602},[2603],{"text":2604,"type":756},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":752,"content":2606},[2607],{"text":2608,"type":756},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":762,"attrs":2610,"content":2611},{"level":764},[2612],{"text":2613,"type":756},"Muhammad Ali",{"type":769,"attrs":2615},{"id":2507,"body":2616},[2617],{"url":2618,"_uid":2619,"image":2620,"component":781,"copyright_details":2623},{"id":7,"url":7,"linktype":775,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2621,"alt":2514,"name":7,"focus":7,"title":2514,"filename":2622,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2624],{"_uid":2625,"link":2626,"title":2628,"component":1613},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2627,"target":794,"linktype":13,"fieldtype":14,"cached_url":2627},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":752,"content":2630},[2631],{"text":2632,"type":756},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":762,"attrs":2634,"content":2635},{"level":827},[2636],{"text":2637,"type":756},"The Ali Shuffle",{"type":1143,"content":2639},[2640,2656],{"type":1146,"content":2641},[2642],{"type":752,"content":2643},[2644,2646,2654],{"text":2645,"type":756},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2647,"type":756,"marks":2648},"To do the Ali Shuffle",[2649,2653],{"type":791,"attrs":2650},{"href":2651,"uuid":48,"anchor":48,"custom":2652,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1924},{"text":2655,"type":756},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":1146,"content":2657},[2658],{"type":752,"content":2659},[2660],{"text":2661,"type":756},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":762,"attrs":2663,"content":2664},{"level":827},[2665],{"text":2666,"type":756},"The Rope a Dope",{"type":1143,"content":2668},[2669,2675],{"type":1146,"content":2670},[2671],{"type":752,"content":2672},[2673],{"text":2674,"type":756},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":1146,"content":2676},[2677],{"type":752,"content":2678},[2679],{"text":2680,"type":756},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":752,"content":2682},[2683],{"text":2684,"type":756},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":752,"content":2686},[2687,2689,2697],{"text":2688,"type":756},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2690,"type":756,"marks":2691},"FightCamp Community",[2692,2696],{"type":791,"attrs":2693},{"href":2694,"uuid":48,"anchor":48,"custom":2695,"target":794,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1924},{"text":2698,"type":756},"!",{"type":762,"attrs":2700,"content":2701},{"level":764},[2702],{"text":1021,"type":756},{"type":752,"content":2704},[2705,2706,2712],{"text":1025,"type":756},{"text":1027,"type":756,"marks":2707},[2708,2711],{"type":791,"attrs":2709},{"href":1031,"uuid":48,"anchor":48,"custom":2710,"target":794,"linktype":13},{},{"type":1924},{"text":2713,"type":756}," 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":752,"content":2715},[2716],{"text":2082,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2719,"component":118,"meta_info":2720,"meta_title":7,"block_image":2721,"cover_image":2722,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2727,"title":2728,"plugin":43,"description":2729},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2731,"alt":2732,"name":7,"focus":7,"title":2732,"filename":2733,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1057],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2744,"created_at":2745,"published_at":2746,"updated_at":2747,"id":2748,"uuid":2749,"content":2750,"slug":2973,"full_slug":2974,"sort_by_date":48,"position":2975,"tag_list":2976,"is_startpage":9,"parent_id":1058,"meta_data":48,"group_id":2977,"first_published_at":2978,"release_id":48,"lang":60,"path":1060,"alternates":2979,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":2751,"faqs":2752,"title":2744,"topic":2765,"author":2146,"content":2780,"category":2954,"schedule":2962,"component":1043,"meta_info":2963,"cover_image":2967,"description":2971,"contributors":2972},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2753,2757,2761],{"_uid":2754,"answer":2755,"question":2756,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":2758,"answer":2759,"question":2760,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":2762,"answer":2763,"question":2764,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2766,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2778,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2779,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2767,"component":39,"meta_info":2775,"block_image":2776,"cover_image":2777,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2768,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2773,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2774,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2769,"component":118,"meta_info":2770,"meta_title":7,"block_image":2771,"cover_image":2772,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":749,"content":2781},[2782,2786,2790,2794,2798,2812,2858,2871,2876,2899,2933,2937,2941,2951],{"type":762,"attrs":2783,"content":2784},{"level":764},[2785],{"text":2756,"type":756},{"type":752,"content":2787},[2788],{"text":2789,"type":756},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":752,"content":2791},[2792],{"text":2793,"type":756},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":762,"attrs":2795,"content":2796},{"level":764},[2797],{"text":2760,"type":756},{"type":752,"content":2799},[2800,2802,2810],{"text":2801,"type":756},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":2803,"type":756,"marks":2804},"National Academy of Sports Medicine",[2805,2809],{"type":791,"attrs":2806},{"href":2807,"uuid":48,"anchor":48,"custom":2808,"target":794,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1924},{"text":2811,"type":756}," has a few exercise-related symptoms of overtraining:",{"type":1943,"attrs":2813,"content":2815},{"order":2814},{"order":1946},[2816,2822,2828,2834,2840,2846,2852],{"type":1146,"content":2817},[2818],{"type":752,"content":2819},[2820],{"text":2821,"type":756},"A plateau or decline in workout performance or progress",{"type":1146,"content":2823},[2824],{"type":752,"content":2825},[2826],{"text":2827,"type":756},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1146,"content":2829},[2830],{"type":752,"content":2831},[2832],{"text":2833,"type":756},"Excessive sweating or overheating",{"type":1146,"content":2835},[2836],{"type":752,"content":2837},[2838],{"text":2839,"type":756},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1146,"content":2841},[2842],{"type":752,"content":2843},[2844],{"text":2845,"type":756},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1146,"content":2847},[2848],{"type":752,"content":2849},[2850],{"text":2851,"type":756},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1146,"content":2853},[2854],{"type":752,"content":2855},[2856],{"text":2857,"type":756},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":752,"content":2859},[2860,2862,2869],{"text":2861,"type":756},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":690,"type":756,"marks":2863},[2864,2868],{"type":791,"attrs":2865},{"href":2866,"uuid":48,"anchor":48,"custom":2867,"target":794,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1924},{"text":2870,"type":756}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":762,"attrs":2872,"content":2873},{"level":764},[2874],{"text":2875,"type":756},"A Day of Rest",{"type":752,"content":2877},[2878,2880,2888,2890,2897],{"text":2879,"type":756},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2881,"type":756,"marks":2882},"Aaron",[2883,2887],{"type":791,"attrs":2884},{"href":2885,"uuid":48,"anchor":48,"custom":2886,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1924},{"text":2889,"type":756}," and ",{"text":2891,"type":756,"marks":2892},"Flo",[2893,2896],{"type":791,"attrs":2894},{"href":1448,"uuid":48,"anchor":48,"custom":2895,"target":794,"linktype":13},{},{"type":1924},{"text":2898,"type":756},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":752,"content":2900},[2901,2903,2911,2913,2921,2923,2931],{"text":2902,"type":756},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2904,"type":756,"marks":2905},"researchers",[2906,2910],{"type":791,"attrs":2907},{"href":2908,"uuid":48,"anchor":48,"custom":2909,"target":794,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1924},{"text":2912,"type":756}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2914,"type":756,"marks":2915},"FightCamp Trainers",[2916,2920],{"type":791,"attrs":2917},{"href":2918,"uuid":48,"anchor":48,"custom":2919,"target":794,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1924},{"text":2922,"type":756}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2924,"type":756,"marks":2925},"neurological connections",[2926,2930],{"type":791,"attrs":2927},{"href":2928,"uuid":48,"anchor":48,"custom":2929,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1924},{"text":2932,"type":756},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":752,"content":2934},[2935],{"text":2936,"type":756},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":762,"attrs":2938,"content":2939},{"level":764},[2940],{"text":1021,"type":756},{"type":752,"content":2942},[2943,2944,2950],{"text":1025,"type":756},{"text":1027,"type":756,"marks":2945},[2946,2949],{"type":791,"attrs":2947},{"href":1031,"uuid":48,"anchor":48,"custom":2948,"target":794,"linktype":13},{},{"type":1924},{"text":2078,"type":756},{"type":752,"content":2952},[2953],{"text":2082,"type":756},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2955,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2960,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2956,"component":118,"meta_info":2957,"meta_title":7,"block_image":2958,"cover_image":2959,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2964,"title":2965,"plugin":43,"description":2966},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2968,"alt":2969,"name":7,"focus":7,"title":2969,"filename":2970,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1057],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1043,"created_at":2981,"published_at":2982,"updated_at":2983,"id":2984,"uuid":2985,"content":2986,"slug":1043,"full_slug":3007,"sort_by_date":48,"position":446,"tag_list":3008,"is_startpage":9,"parent_id":3009,"meta_data":48,"group_id":3010,"first_published_at":3011,"release_id":48,"lang":60,"path":7,"alternates":3012,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2987,"component":2988,"meta_info":2989,"custom_content_list":2991},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2990,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2992,2997,3002],{"_uid":2993,"label":2994,"value":2995,"dev_id":2996,"component":756},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2998,"label":2999,"value":3000,"dev_id":3001,"component":756},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3003,"label":3004,"value":3005,"dev_id":3006,"component":756},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892834250]