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In this article, we’ll break down how to properly throw Lead Hooks and Rear Hooks, from the proper boxing stance to arm and hand placements. You’ll also learn common mistakes while throwing hook punches, and how you can avoid them.","What are hook punches in boxing?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"b88d0a56-2376-49f5-ad63-137ccdb8666a","Follow these steps to throw a proper lead hook punch:\n- Start in a neutral boxing stance (one foot forward, one foot back) with your weight evenly distributed\n- Transfer some weight from your lead leg to your rear to load up for the hook punch \n- Lean your upper body a bit over your lead leg, and bring your lead hand slightly off your face\n- Use your legs and core to generate momentum through your hips \n- Pivot your lead foot to open your hips and maximize your weight transfer\n- Land the punch on the heavy bag with your hand level with your face and your palm facing yourself (like you’re holding a cup of coffee)","How do you throw a lead hook punch?",{"_uid":676,"answer":677,"question":678,"component":670},"6c01c93d-2e3e-4e38-a279-2d5c215145eb","The Rear Hook utilizes similar mechanics to the Lead Hook, but it comes from the opposite side of your body, so you don’t have to transfer any of your weight before the punch.\n- Start in your neutral stance\n- Open your hand off your face and engage your core to twist your torso and pivot your rear foot to twist your hips and generate power\n- End the punch with your elbow level","How do you throw a rear hook punch?",{"_uid":680,"answer":681,"question":682,"component":670},"b551d648-a76d-4275-bf09-510e6e6e2be7","How much weight you transfer and how fast you transfer it determines how effective your punch is. The biggest mistake to avoid is dropping your punching hand too low mid-motion. Defensively this is risky because it leaves your face open to a counter strike; offensively it’s bad because it telegraphs your punch. Keeping your hook punches high and tight will minimize the distance you need to throw them, and the effort required to deliver a strong punch.\n\nSo how can you avoid this common boxing pitfall? Picture an imaginary line running across the middle of your chest, and extending outwards. Now imagine that dropping your hand below that line at any point would result in you being shot. When you throw your Lead Hook, keep your hand above that imaginary line, and land your punch on the heavy bag with your elbow in line behind your fist. Don’t let that hand drop below that line.","How can you throw an effective hook punch in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":684,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":696,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":697,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":685,"component":39,"meta_info":693,"block_image":694,"cover_image":695,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":686,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":691,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":687,"component":118,"meta_info":688,"meta_title":7,"block_image":689,"cover_image":690,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":699,"created_at":700,"published_at":701,"updated_at":702,"id":703,"uuid":704,"content":705,"slug":715,"full_slug":716,"sort_by_date":48,"position":55,"tag_list":717,"is_startpage":9,"parent_id":718,"meta_data":48,"group_id":719,"first_published_at":720,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Tommy Duquette","2021-09-10T15:30:20.583Z","2022-02-08T23:32:04.100Z","2022-02-08T23:32:04.122Z",71000000,"af072dfe-c327-43fa-a249-7ec8215f65da",{"bio":706,"_uid":707,"name":699,"photo":708,"component":711,"social_link_tiktok":7,"social_link_twitter":712,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":713,"social_link_linkedin":7,"social_link_instagram":714,"social_link_pinterest":7},"Tommy Duquette is a Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt & qualified #2 seed for the 2012 Olympic trials. Tommy is USA Boxing Coach certified.","cde37c54-4bfc-4e9a-bc81-1ef9c87a86bd",{"id":709,"alt":699,"name":7,"focus":48,"title":699,"filename":710,"copyright":7,"fieldtype":50},3804762,"https://a.storyblok.com/f/115220/350x350/f8309d34bb/tommy_duquette.png","author","https://www.twitter.com/TommyDuquette1","https://www.facebook.com/tommy.duquette","https://www.instagram.com/tommyduquette","tommy-duquette","authors/tommy-duquette",[],65634443,"20555279-abd0-4a11-9ac7-ea423e529e2d","2021-10-20T17:21:36.176Z",[],{"type":723,"content":724},"doc",[725,743,757,765,777,825,832,841,853,881,887,897,901,929,935,945,957,969,974,985,989,994],{"type":726,"content":727},"paragraph",[728,731,739,741],{"text":729,"type":730},"Hook punches - Lead Hooks and Rear Hooks - also known as punches 3 & 4, are two (2) of the biggest power punches in boxing, but they can also be some of the toughest punches to master. In this article, we’ll break down how to properly throw ","text",{"text":732,"type":730,"marks":733},"Lead Hooks",[734],{"type":735,"attrs":736},"link",{"href":737,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-throw-a-lead-hook-punch/","_blank",{"text":740,"type":730}," and Rear Hooks, from the proper boxing stance to arm and hand placements. You’ll also learn common mistakes while throwing hook punches, and how you can avoid them.",{"type":742},"hard_break",{"type":744,"attrs":745},"blok",{"id":746,"body":747},"8a049048-6cec-46df-9a25-197b408b187f",[748],{"_uid":749,"link":750,"image":752,"title":754,"component":756},"i-9afeb98c-a055-4d95-830d-24829f2bd068",{"id":7,"url":751,"linktype":13,"fieldtype":14,"cached_url":751},"https://youtu.be/1ZZncRfkt0A",{"id":753,"alt":754,"name":7,"focus":48,"title":754,"filename":755,"copyright":7,"fieldtype":50},3664130,"Throw A Perfect Lead & Rear Hook | Beginner Boxing Lesson","https://a.storyblok.com/f/115220/1244x700/cb24b33acd/throw-a-perfect-lead-rear-hook-beginner-boxing-lesson.png","image_video_link",{"type":758,"attrs":759,"content":761},"heading",{"level":760},2,[762,764],{"text":763,"type":730},"How To Throw a Lead Hook",{"type":742},{"type":744,"attrs":766},{"id":767,"body":768},"26e3f504-9339-43b1-8f4c-78636d880a4d",[769],{"_uid":770,"image":771,"component":775,"copyright_details":776},"i-37ce658c-ad1e-4e3d-a42c-8234a7d1b1ff",{"id":772,"alt":773,"name":7,"focus":48,"title":773,"filename":774,"copyright":7,"fieldtype":50},3664075,"Boxing Lead Hook","https://a.storyblok.com/f/115220/1380x700/00b6bcdca7/lead_hook_demo.png","content_image",[],{"type":778,"content":779},"bullet_list",[780,795,801,807,813,819],{"type":781,"content":782},"list_item",[783],{"type":726,"content":784},[785,787,793],{"text":786,"type":730},"Start in a neutral ",{"text":788,"type":730,"marks":789},"boxing stance",[790],{"type":735,"attrs":791},{"href":792,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://youtu.be/SjLXzCpRS8U",{"text":794,"type":730}," (one foot forward, one foot back) with your weight evenly distributed",{"type":781,"content":796},[797],{"type":726,"content":798},[799],{"text":800,"type":730},"Transfer some weight from your lead leg to your rear to load up for the hook punch ",{"type":781,"content":802},[803],{"type":726,"content":804},[805],{"text":806,"type":730},"Lean your upper body a bit over your lead leg, and bring your lead hand slightly off your face",{"type":781,"content":808},[809],{"type":726,"content":810},[811],{"text":812,"type":730},"Use your legs and core to generate momentum through your hips ",{"type":781,"content":814},[815],{"type":726,"content":816},[817],{"text":818,"type":730},"Pivot your lead foot to open your hips and maximize your weight transfer",{"type":781,"content":820},[821],{"type":726,"content":822},[823],{"text":824,"type":730},"Land the punch on the heavy bag with your hand level with your face and your palm facing yourself (like you’re holding a cup of coffee)",{"type":758,"attrs":826,"content":828},{"level":827},3,[829,831],{"text":830,"type":730},"Pro Tip",{"type":742},{"type":744,"attrs":833},{"id":767,"body":834},[835],{"_uid":836,"image":837,"component":775,"copyright_details":840},"i-bf61a3be-7474-4f29-a8b6-686efe8dd097",{"id":838,"alt":773,"name":7,"focus":48,"title":773,"filename":839,"copyright":7,"fieldtype":50},3664077,"https://a.storyblok.com/f/115220/1380x700/15ebf5347e/boxing_lead_hook.png",[],{"type":726,"content":842},[843,845,851],{"text":844,"type":730},"Want to ",{"text":846,"type":730,"marks":847},"increase your punching power",[848],{"type":735,"attrs":849},{"href":850,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-increase-punching-power-without-boxing-equipment/",{"text":852,"type":730}," when throwing hook punches? Here’s a pro tip from FightCamp Co-Founder & Trainer Tommy Duquette:",{"type":778,"content":854},[855,861,867],{"type":781,"content":856},[857],{"type":726,"content":858},[859],{"text":860,"type":730},"Open your arm a little wider at the start of your punch motion, then come across and close the angle to 90 degrees right before the moment of impact",{"type":781,"content":862},[863],{"type":726,"content":864},[865],{"text":866,"type":730},"Immediately before you hit the bag, flex your bicep and clench your fist and land the punch with your arm level and your elbow behind your fist",{"type":781,"content":868},[869],{"type":726,"content":870},[871,873,879],{"text":872,"type":730},"Keep your elbow behind your fist to add a whip-like motion to your hook and maximize the ",{"text":874,"type":730,"marks":875},"power",[876],{"type":735,"attrs":877},{"href":878,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/3-punching-bag-combos-for-speed-and-power",{"text":880,"type":730}," generated off your punch",{"type":758,"attrs":882,"content":883},{"level":760},[884,886],{"text":885,"type":730},"How To Throw a Rear Hook",{"type":742},{"type":744,"attrs":888},{"id":767,"body":889},[890],{"_uid":891,"image":892,"component":775,"copyright_details":896},"i-07372857-b80d-4a8c-abf1-623da8c9488b",{"id":893,"alt":894,"name":7,"focus":48,"title":894,"filename":895,"copyright":7,"fieldtype":50},3664078,"Boxing Rear Hook","https://a.storyblok.com/f/115220/1380x700/36b523dfa3/boxing_rear_hook.png",[],{"type":726,"content":898},[899],{"text":900,"type":730},"The Rear Hook utilizes similar mechanics to the Lead Hook, but it comes from the opposite side of your body, so you don’t have to transfer any of your weight before the punch.",{"type":778,"content":902},[903,909,923],{"type":781,"content":904},[905],{"type":726,"content":906},[907],{"text":908,"type":730},"Start in your neutral stance",{"type":781,"content":910},[911],{"type":726,"content":912},[913,915,921],{"text":914,"type":730},"Open your hand off your face and engage your ",{"text":916,"type":730,"marks":917},"core",[918],{"type":735,"attrs":919},{"href":920,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/6-pack-abs-in-10-minutes-core-workout",{"text":922,"type":730}," to twist your torso and pivot your rear foot to twist your hips and generate power ",{"type":781,"content":924},[925],{"type":726,"content":926},[927],{"text":928,"type":730},"End the punch with your elbow level",{"type":758,"attrs":930,"content":931},{"level":760},[932,934],{"text":933,"type":730},"Delivering An Effective Hook Punch",{"type":742},{"type":744,"attrs":936},{"id":767,"body":937},[938],{"_uid":939,"image":940,"component":775,"copyright_details":944},"i-281525a4-45e2-42b3-9e3e-9879168bb8a1",{"id":941,"alt":942,"name":7,"focus":48,"title":942,"filename":943,"copyright":7,"fieldtype":50},3664088,"Boxing Hook Punch Steps","https://a.storyblok.com/f/115220/1380x700/71546e7bf6/rear_hook_steps.png",[],{"type":726,"content":946},[947,949,955],{"text":948,"type":730},"How much weight you transfer and how fast you transfer it determines how effective your punch is. The biggest mistake to avoid is dropping your punching hand too low mid-motion. Defensively this is risky because it leaves your face open to a counter strike; offensively it’s bad because it telegraphs your punch. Keeping your hook punches high and tight will minimize the ",{"text":950,"type":730,"marks":951},"distance",[952],{"type":735,"attrs":953},{"href":954,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{"text":956,"type":730}," you need to throw them, and the effort required to deliver a strong punch.",{"type":726,"content":958},[959,961,967],{"text":960,"type":730},"So how can you avoid this common boxing pitfall? Picture an imaginary line running across the middle of your chest, and extending outwards. Now imagine that dropping your hand below that line at any point would result in you being shot. When you throw your Lead Hook, keep your hand above that imaginary line, and land your punch on the ",{"text":962,"type":730,"marks":963},"heavy bag",[964],{"type":735,"attrs":965},{"href":966,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/heavy-bag-review-century-versys-bag-vs-fightcamp-bag/",{"text":968,"type":730}," with your elbow in line behind your fist. Don’t let that hand drop below that line.",{"type":758,"attrs":970,"content":971},{"level":827},[972,973],{"text":830,"type":730},{"type":742},{"type":744,"attrs":975},{"id":767,"body":976},[977],{"_uid":978,"image":979,"component":775,"copyright_details":984},"i-3fb0d87a-fd2a-4d82-9667-d46d7138e328",{"id":980,"alt":981,"name":7,"focus":48,"title":982,"filename":983,"copyright":7,"fieldtype":50},3664109,"Boxing Hook Punch Pro Tip","Boxing Punch Pro Tip","https://a.storyblok.com/f/115220/1380x700/3dcceab117/hook_punch_pro_tip.png",[],{"type":726,"content":986},[987],{"text":988,"type":730},"One more pro tip from Tommy: Make sure your hands are always coming directly back to your face after completing your punches. When you throw your Lead Hook, don’t follow through and drop your hand. Throw it, land it, and bring it back to your temple immediately after impact. You still want to maximize power and punch through the target, but once you’re finished with that motion, bring your hand back to protect your face.",{"type":758,"attrs":990,"content":991},{"level":760},[992],{"text":993,"type":730},"Keep On Punching!",{"type":726,"content":995},[996,998,1004,1006,1012,1014,1020,1022,1028],{"text":997,"type":730},"Practice these new punches slowly in the mirror, ",{"text":999,"type":730,"marks":1000},"shadowboxing",[1001],{"type":735,"attrs":1002},{"href":1003,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/shadowboxing-vs-hitting-the-heavy-bag-which-should-i-do",{"text":1005,"type":730},", and incorporate them into your regular heavy bag training. These hook punches are very hard to nail, but consistent practice and discipline will have you throwing and landing your lead and rear hooks powerfully, accurately, and effectively. For more technique tutorials and ",{"text":1007,"type":730,"marks":1008},"at-home boxing training",[1009],{"type":735,"attrs":1010},{"href":1011,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{"text":1013,"type":730},", check out our ",{"text":1015,"type":730,"marks":1016},"YouTube Channel",[1017],{"type":735,"attrs":1018},{"href":1019,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://bit.ly/3oYefXf",{"text":1021,"type":730}," and ",{"text":1023,"type":730,"marks":1024},"Blog",[1025],{"type":735,"attrs":1026},{"href":1027,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/",{"text":1029,"type":730},". And if you have any questions about these punches or anything in general about boxing and kickboxing don’t hesitate to reach out to Tommy and the other FightCamp Trainers in the FightCamp Community.",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1031,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1036,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1037,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1032,"component":118,"meta_info":1033,"meta_title":7,"block_image":1034,"cover_image":1035,"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},[],[],"2022-02-15 00:00","article",{"_uid":1041,"title":657,"plugin":43,"description":1042},"c16ac82b-cb72-4575-829a-e8ecebc48261","Perfect your boxing punches with these step-by-step instructions & tips from a pro. Throw effective Lead & Rear Hooks and level up your boxing training.",{"id":1044,"alt":657,"name":7,"focus":48,"title":657,"filename":1045,"copyright":7,"fieldtype":50},3663975,"https://a.storyblok.com/f/115220/2400x990/b0abc10339/how-to-throw-a-boxing-lead-hook-rear-hook.png","how-to-throw-a-boxing-lead-hook-rear-hook","blogs/how-to-throw-a-boxing-lead-hook-rear-hook",-3440,[1050,1051],"featured","home-trending",60887917,"ca0ddfe2-7d02-4e7b-9607-21022eca4c8a","2022-02-15T02:10:00.000Z","training/{{story.slug}}",[],["Reactive",1058],[1059,1335,1676,1865,2287,2515],{"name":1060,"created_at":1061,"published_at":1062,"updated_at":1063,"id":1064,"uuid":1065,"content":1066,"slug":1329,"full_slug":1330,"sort_by_date":48,"position":1331,"tag_list":1332,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":1333,"first_published_at":1062,"release_id":48,"lang":60,"path":1055,"alternates":1334,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1067,"faqs":1068,"title":1060,"topic":1089,"author":1104,"content":1105,"category":1310,"schedule":1318,"component":1039,"meta_info":1319,"cover_image":1323,"description":1327,"contributors":1328},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1069,1073,1077,1081,1085],{"_uid":1070,"answer":1071,"question":1072,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1074,"answer":1075,"question":1076,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1078,"answer":1079,"question":1080,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1082,"answer":1083,"question":1084,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1086,"answer":1087,"question":1088,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1090,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1102,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1091,"component":39,"meta_info":1099,"block_image":1100,"cover_image":1101,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1092,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1097,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1098,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1093,"component":118,"meta_info":1094,"meta_title":7,"block_image":1095,"cover_image":1096,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":723,"content":1106},[1107,1122,1126,1130,1134,1138,1142,1145,1150,1155,1169,1174,1178,1183,1187,1192,1206,1210,1214,1228,1242,1246,1250,1264,1269,1273,1287,1292,1306],{"type":726,"content":1108},[1109,1111,1120],{"text":1110,"type":730},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1112,"type":730,"marks":1113},"interval training",[1114,1118],{"type":735,"attrs":1115},{"href":1116,"uuid":48,"anchor":48,"custom":1117,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1119},"underline",{"text":1121,"type":730}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":726,"content":1123},[1124],{"text":1125,"type":730},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":758,"attrs":1127,"content":1128},{"level":760},[1129],{"text":1072,"type":730},{"type":726,"content":1131},[1132],{"text":1133,"type":730},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":726,"content":1135},[1136],{"text":1137,"type":730},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":758,"attrs":1139,"content":1140},{"level":760},[1141],{"text":1076,"type":730},{"type":726,"content":1143},[1144],{"text":1075,"type":730},{"type":758,"attrs":1146,"content":1147},{"level":760},[1148],{"text":1149,"type":730},"Unique Benefits of HIIT",{"type":758,"attrs":1151,"content":1152},{"level":827},[1153],{"text":1154,"type":730},"Maximum Effectiveness in Less Time",{"type":726,"content":1156},[1157,1159,1167],{"text":1158,"type":730},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1160,"type":730,"marks":1161},"25-30% more calories",[1162,1166],{"type":735,"attrs":1163},{"href":1164,"uuid":48,"anchor":48,"custom":1165,"target":738,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1119},{"text":1168,"type":730}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":758,"attrs":1170,"content":1171},{"level":827},[1172],{"text":1173,"type":730},"Tones Muscle",{"type":726,"content":1175},[1176],{"text":1177,"type":730},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":758,"attrs":1179,"content":1180},{"level":827},[1181],{"text":1182,"type":730},"Adds Variety",{"type":726,"content":1184},[1185],{"text":1186,"type":730},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":758,"attrs":1188,"content":1189},{"level":827},[1190],{"text":1191,"type":730},"Improves Cardiovascular Health",{"type":726,"content":1193},[1194,1196,1204],{"text":1195,"type":730},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1197,"type":730,"marks":1198},"greater improvements in blood pressure",[1199,1203],{"type":735,"attrs":1200},{"href":1201,"uuid":48,"anchor":48,"custom":1202,"target":738,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1119},{"text":1205,"type":730}," and blood sugar than moderate-intensity workouts. ",{"type":758,"attrs":1207,"content":1208},{"level":760},[1209],{"text":1084,"type":730},{"type":726,"content":1211},[1212],{"text":1213,"type":730},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":726,"content":1215},[1216,1218,1226],{"text":1217,"type":730},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1219,"type":730,"marks":1220},"roadwork",[1221,1225],{"type":735,"attrs":1222},{"href":1223,"uuid":48,"anchor":48,"custom":1224,"target":738,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1119},{"text":1227,"type":730},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":726,"content":1229},[1230,1232,1240],{"text":1231,"type":730},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1233,"type":730,"marks":1234},"HIIT jump rope workout",[1235,1239],{"type":735,"attrs":1236},{"href":1237,"uuid":48,"anchor":48,"custom":1238,"target":738,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1119},{"text":1241,"type":730}," for a full-body cardio blast in just minutes.",{"type":758,"attrs":1243,"content":1244},{"level":760},[1245],{"text":1088,"type":730},{"type":726,"content":1247},[1248],{"text":1249,"type":730},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":726,"content":1251},[1252,1254,1262],{"text":1253,"type":730},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1255,"type":730,"marks":1256},"10 minutes of HIIT boxing",[1257,1261],{"type":735,"attrs":1258},{"href":1259,"uuid":48,"anchor":48,"custom":1260,"target":738,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1119},{"text":1263,"type":730}," and feel the difference with just one workout.",{"type":758,"attrs":1265,"content":1266},{"level":760},[1267],{"text":1268,"type":730},"Hit With HIIT",{"type":726,"content":1270},[1271],{"text":1272,"type":730},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":726,"content":1274},[1275,1277,1285],{"text":1276,"type":730},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1278,"type":730,"marks":1279},"FightCamp’s extensive library of HIIT workouts",[1280,1284],{"type":735,"attrs":1281},{"href":1282,"uuid":48,"anchor":48,"custom":1283,"target":738,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1119},{"text":1286,"type":730},"!",{"type":758,"attrs":1288,"content":1289},{"level":760},[1290],{"text":1291,"type":730},"Train Like a Fighter",{"type":726,"content":1293},[1294,1296,1304],{"text":1295,"type":730},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1297,"type":730,"marks":1298},"FightCamp",[1299,1303],{"type":735,"attrs":1300},{"href":1301,"uuid":48,"anchor":48,"custom":1302,"target":738,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1119},{"text":1305,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":1307},[1308],{"text":1309,"type":730},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1311,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1316,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1317,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1312,"component":118,"meta_info":1313,"meta_title":7,"block_image":1314,"cover_image":1315,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1320,"title":1321,"plugin":43,"description":1322},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1324,"alt":1325,"name":7,"focus":7,"title":1325,"filename":1326,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1050],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1336,"created_at":1337,"published_at":1338,"updated_at":1339,"id":1340,"uuid":1341,"content":1342,"slug":1670,"full_slug":1671,"sort_by_date":48,"position":1672,"tag_list":1673,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":1674,"first_published_at":1338,"release_id":48,"lang":60,"path":1055,"alternates":1675,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":1343,"faqs":1344,"title":1336,"topic":1393,"author":1408,"content":1409,"category":1653,"schedule":1661,"component":1039,"meta_info":1662,"cover_image":1666,"description":1665,"contributors":1669},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[1345,1349,1353,1357,1361,1365,1369,1373,1377,1381,1385,1389],{"_uid":1346,"answer":1347,"question":1348,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":1350,"answer":1351,"question":1352,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":1354,"answer":1355,"question":1356,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":1358,"answer":1359,"question":1360,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":1362,"answer":1363,"question":1364,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":1366,"answer":1367,"question":1368,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":1370,"answer":1371,"question":1372,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":1374,"answer":1375,"question":1376,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":1378,"answer":1379,"question":1380,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":1382,"answer":1383,"question":1384,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":1386,"answer":1387,"question":1388,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":1390,"answer":1391,"question":1392,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1394,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1406,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1407,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1395,"component":39,"meta_info":1403,"block_image":1404,"cover_image":1405,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1396,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1401,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1402,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1397,"component":118,"meta_info":1398,"meta_title":7,"block_image":1399,"cover_image":1400,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":723,"content":1410},[1411,1431,1443,1455,1460,1464,1476,1480,1494,1498,1503,1506,1510,1521,1532,1536,1539,1544,1555,1566,1570,1573,1578,1589,1593,1597,1601,1604,1609,1620,1624,1628,1632,1637,1641,1649],{"type":726,"content":1412},[1413,1415,1421,1423,1429],{"text":1414,"type":730},"Out of the ",{"text":1416,"type":730,"marks":1417},"six (6) basic punches",[1418],{"type":735,"attrs":1419},{"href":1420,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":1422,"type":730}," in boxing, punch number one is the ",{"text":1424,"type":730,"marks":1425},"jab",[1426],{"type":735,"attrs":1427},{"href":1428,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":1430,"type":730},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":726,"content":1432},[1433,1435,1441],{"text":1434,"type":730},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":1436,"type":730,"marks":1437},"Coach PJ",[1438],{"type":735,"attrs":1439},{"href":1440,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":1442,"type":730}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":744,"attrs":1444},{"id":1445,"body":1446},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[1447],{"_uid":1448,"link":1449,"image":1451,"title":1453,"component":756},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":1450,"linktype":13,"fieldtype":14,"cached_url":1450},"https://youtu.be/JM-8c3EqwZg",{"id":1452,"alt":1453,"name":7,"focus":48,"title":1453,"filename":1454,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":758,"attrs":1456,"content":1457},{"level":760},[1458],{"text":1459,"type":730},"5 Most Common Jab Mistakes",{"type":758,"attrs":1461,"content":1462},{"level":827},[1463],{"text":1356,"type":730},{"type":744,"attrs":1465},{"id":1445,"body":1466},[1467],{"url":1468,"_uid":1470,"image":1471,"component":775,"copyright_details":1475},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"story","i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":1472,"alt":1473,"name":7,"focus":48,"title":1473,"filename":1474,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":726,"content":1477},[1478],{"text":1479,"type":730},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":778,"content":1481},[1482,1488],{"type":781,"content":1483},[1484],{"type":726,"content":1485},[1486],{"text":1487,"type":730},"While extending the arm to punch",{"type":781,"content":1489},[1490],{"type":726,"content":1491},[1492],{"text":1493,"type":730},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":726,"content":1495},[1496],{"text":1497,"type":730},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":758,"attrs":1499,"content":1500},{"level":827},[1501],{"text":1502,"type":730},"How To Fix It:",{"type":726,"content":1504},[1505],{"text":1359,"type":730},{"type":758,"attrs":1507,"content":1508},{"level":827},[1509],{"text":1364,"type":730},{"type":744,"attrs":1511},{"id":1445,"body":1512},[1513],{"url":1514,"_uid":1515,"image":1516,"component":775,"copyright_details":1520},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":1517,"alt":1518,"name":7,"focus":48,"title":1518,"filename":1519,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":726,"content":1522},[1523,1525,1530],{"text":1524,"type":730},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":1526,"type":730,"marks":1527},"hook",[1528],{"type":735,"attrs":1529},{"href":751,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":1531,"type":730}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":758,"attrs":1533,"content":1534},{"level":827},[1535],{"text":1502,"type":730},{"type":726,"content":1537},[1538],{"text":1367,"type":730},{"type":758,"attrs":1540,"content":1541},{"level":827},[1542],{"text":1543,"type":730},"3. Pushing the Jab",{"type":744,"attrs":1545},{"id":1445,"body":1546},[1547],{"url":1548,"_uid":1549,"image":1550,"component":775,"copyright_details":1554},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":1551,"alt":1552,"name":7,"focus":48,"title":1552,"filename":1553,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":726,"content":1556},[1557,1559,1564],{"text":1558,"type":730},"“Pushing the jab” means leaning into the punch. In your ",{"text":788,"type":730,"marks":1560},[1561],{"type":735,"attrs":1562},{"href":1563,"uuid":48,"anchor":48,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":1565,"type":730},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":758,"attrs":1567,"content":1568},{"level":827},[1569],{"text":1502,"type":730},{"type":726,"content":1571},[1572],{"text":1375,"type":730},{"type":758,"attrs":1574,"content":1575},{"level":827},[1576],{"text":1577,"type":730},"4. Flaring Your Elbows",{"type":744,"attrs":1579},{"id":1445,"body":1580},[1581],{"url":1582,"_uid":1583,"image":1584,"component":775,"copyright_details":1588},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":1585,"alt":1586,"name":7,"focus":48,"title":1586,"filename":1587,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":726,"content":1590},[1591],{"text":1592,"type":730},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":726,"content":1594},[1595],{"text":1596,"type":730},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":758,"attrs":1598,"content":1599},{"level":827},[1600],{"text":1502,"type":730},{"type":726,"content":1602},[1603],{"text":1383,"type":730},{"type":758,"attrs":1605,"content":1606},{"level":827},[1607],{"text":1608,"type":730},"5. Not Jabbing Enough",{"type":744,"attrs":1610},{"id":1445,"body":1611},[1612],{"url":1613,"_uid":1614,"image":1615,"component":775,"copyright_details":1619},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":1616,"alt":1617,"name":7,"focus":48,"title":1617,"filename":1618,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":726,"content":1621},[1622],{"text":1623,"type":730},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":758,"attrs":1625,"content":1626},{"level":827},[1627],{"text":1502,"type":730},{"type":726,"content":1629},[1630],{"text":1631,"type":730},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":758,"attrs":1633,"content":1634},{"level":760},[1635],{"text":1636,"type":730},"Keep On Jabbing",{"type":726,"content":1638},[1639],{"text":1640,"type":730},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":726,"content":1642},[1643,1644,1648],{"text":1295,"type":730},{"text":1297,"type":730,"marks":1645},[1646],{"type":735,"attrs":1647},{"href":1301,"uuid":48,"anchor":48,"target":738,"linktype":13},{"text":1305,"type":730},{"type":726,"content":1650},[1651],{"text":1652,"type":730},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1654,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1659,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1660,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1655,"component":118,"meta_info":1656,"meta_title":7,"block_image":1657,"cover_image":1658,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":1663,"title":1664,"plugin":43,"description":1665},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":1667,"alt":1336,"name":7,"focus":48,"title":1336,"filename":1668,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1050],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":1677,"created_at":1678,"published_at":1679,"updated_at":1680,"id":1681,"uuid":1682,"content":1683,"slug":1858,"full_slug":1859,"sort_by_date":48,"position":1860,"tag_list":1861,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":1862,"first_published_at":1863,"release_id":48,"lang":60,"path":1055,"alternates":1864,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1684,"faqs":1685,"title":1702,"topic":1703,"author":1718,"content":1719,"category":1839,"schedule":1847,"component":1039,"meta_info":1848,"cover_image":1852,"description":1856,"contributors":1857},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1686,1690,1694,1698],{"_uid":1687,"answer":1688,"question":1689,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1691,"answer":1692,"question":1693,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1695,"answer":1696,"question":1697,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1699,"answer":1700,"question":1701,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1704,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1705,"component":39,"meta_info":1713,"block_image":1714,"cover_image":1715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1707,"component":118,"meta_info":1708,"meta_title":7,"block_image":1709,"cover_image":1710,"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":723,"content":1720},[1721,1734,1738,1749,1762,1766,1775,1779,1783,1792,1805,1810,1823,1827,1836],{"type":726,"content":1722},[1723,1725,1732],{"text":1724,"type":730},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1726,"type":730,"marks":1727},"Muhammad Ali",[1728],{"type":735,"attrs":1729},{"href":1730,"uuid":48,"anchor":48,"custom":1731,"target":738,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1733,"type":730}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":758,"attrs":1735,"content":1736},{"level":760},[1737],{"text":1693,"type":730},{"type":744,"attrs":1739},{"id":1740,"body":1741},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1742],{"url":7,"_uid":1743,"image":1744,"component":775,"copyright_details":1748},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1745,"alt":1746,"name":7,"focus":7,"title":1746,"filename":1747,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":726,"content":1750},[1751,1753,1760],{"text":1752,"type":730},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1754,"type":730,"marks":1755},"Manny Pacquiao",[1756],{"type":735,"attrs":1757},{"href":1758,"uuid":48,"anchor":48,"custom":1759,"target":738,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1761,"type":730},". His punches have great technique and flow well, naturally building momentum.",{"type":758,"attrs":1763,"content":1764},{"level":760},[1765],{"text":1697,"type":730},{"type":744,"attrs":1767},{"id":1740,"body":1768},[1769],{"url":7,"_uid":1770,"image":1771,"component":775,"copyright_details":1774},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1772,"alt":1746,"name":7,"focus":7,"title":1746,"filename":1773,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":726,"content":1776},[1777],{"text":1778,"type":730},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":758,"attrs":1780,"content":1781},{"level":760},[1782],{"text":1701,"type":730},{"type":744,"attrs":1784},{"id":1740,"body":1785},[1786],{"url":7,"_uid":1787,"image":1788,"component":775,"copyright_details":1791},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1789,"alt":1746,"name":7,"focus":7,"title":1746,"filename":1790,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":726,"content":1793},[1794,1796,1803],{"text":1795,"type":730},"In boxing movies, you will often hear boxers ‘",{"text":1797,"type":730,"marks":1798},"hiss",[1799],{"type":735,"attrs":1800},{"href":1801,"uuid":48,"anchor":48,"custom":1802,"target":738,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1804,"type":730},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":758,"attrs":1806,"content":1807},{"level":760},[1808],{"text":1809,"type":730},"The Takeaway",{"type":726,"content":1811},[1812,1814,1821],{"text":1813,"type":730},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1815,"type":730,"marks":1816},"breathing",[1817],{"type":735,"attrs":1818},{"href":1819,"uuid":48,"anchor":48,"custom":1820,"target":738,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1822,"type":730}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":758,"attrs":1824,"content":1825},{"level":760},[1826],{"text":1291,"type":730},{"type":726,"content":1828},[1829,1830,1835],{"text":1295,"type":730},{"text":1297,"type":730,"marks":1831},[1832],{"type":735,"attrs":1833},{"href":1301,"uuid":48,"anchor":48,"custom":1834,"target":738,"linktype":13},{},{"text":1305,"type":730},{"type":726,"content":1837},[1838],{"text":1309,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1840,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1845,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1846,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1841,"component":118,"meta_info":1842,"meta_title":7,"block_image":1843,"cover_image":1844,"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},[],[],"2022-12-22 00:00",{"_uid":1849,"title":1850,"plugin":43,"description":1851},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1853,"alt":1854,"name":7,"focus":7,"title":1854,"filename":1855,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1050],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1866,"created_at":1867,"published_at":1868,"updated_at":1869,"id":1870,"uuid":1871,"content":1872,"slug":2280,"full_slug":2281,"sort_by_date":48,"position":2282,"tag_list":2283,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":2284,"first_published_at":2285,"release_id":48,"lang":60,"path":1055,"alternates":2286,"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":1873,"faqs":1874,"title":1866,"topic":1895,"author":1910,"content":1911,"category":2264,"schedule":2272,"component":1039,"meta_info":2273,"cover_image":2276,"description":2275,"contributors":2279},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1875,1879,1883,1887,1891],{"_uid":1876,"answer":1877,"question":1878,"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":1880,"answer":1881,"question":1882,"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":1884,"answer":1885,"question":1886,"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":1888,"answer":1889,"question":1890,"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":1892,"answer":1893,"question":1894,"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":1896,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1908,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1909,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1897,"component":39,"meta_info":1905,"block_image":1906,"cover_image":1907,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1898,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1903,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1904,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1899,"component":118,"meta_info":1900,"meta_title":7,"block_image":1901,"cover_image":1902,"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":723,"content":1912},[1913,1917,1920,1932,1937,1942,2007,2012,2038,2043,2047,2052,2060,2072,2077,2088,2093,2104,2109,2120,2125,2137,2142,2153,2158,2178,2183,2188,2208,2213,2232,2237,2250,2254],{"type":726,"content":1914},[1915],{"text":1916,"type":730},"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":726,"content":1918},[1919],{"text":1877,"type":730},{"type":744,"attrs":1921},{"id":1922,"body":1923},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1924],{"_uid":1925,"link":1926,"image":1928,"title":1930,"component":756},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1927,"linktype":13,"fieldtype":14,"cached_url":1927},"https://pin.it/2zdpNMs",{"id":1929,"alt":1930,"name":7,"focus":48,"title":1930,"filename":1931,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":758,"attrs":1933,"content":1934},{"level":760},[1935],{"text":1936,"type":730},"Top Rock Step-By-Step",{"type":758,"attrs":1938,"content":1939},{"level":827},[1940],{"text":1941,"type":730},"The Feet",{"type":778,"content":1943},[1944,1950,1970,1976,1995,2001],{"type":781,"content":1945},[1946],{"type":726,"content":1947},[1948],{"text":1949,"type":730},"Begin by starting in an athletic stance on the balls of your feet",{"type":781,"content":1951},[1952,1956],{"type":726,"content":1953},[1954],{"text":1955,"type":730},"To start, being by doing a “step out”",{"type":778,"content":1957},[1958,1964],{"type":781,"content":1959},[1960],{"type":726,"content":1961},[1962],{"text":1963,"type":730},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":781,"content":1965},[1966],{"type":726,"content":1967},[1968],{"text":1969,"type":730},"Pause for a half-second",{"type":781,"content":1971},[1972],{"type":726,"content":1973},[1974],{"text":1975,"type":730},"Return to the starting stance by performing a slight hop backward",{"type":781,"content":1977},[1978,1982],{"type":726,"content":1979},[1980],{"text":1981,"type":730},"Once returned, perform the opposite foot “step out”",{"type":778,"content":1983},[1984,1990],{"type":781,"content":1985},[1986],{"type":726,"content":1987},[1988],{"text":1989,"type":730},"Make sure the step out is in front of the opposite foot and crosses over",{"type":781,"content":1991},[1992],{"type":726,"content":1993},[1994],{"text":1969,"type":730},{"type":781,"content":1996},[1997],{"type":726,"content":1998},[1999],{"text":2000,"type":730},"Hop back to the starting position",{"type":781,"content":2002},[2003],{"type":726,"content":2004},[2005],{"text":2006,"type":730},"Continue Top Rocking for the remainder of the set",{"type":758,"attrs":2008,"content":2009},{"level":827},[2010],{"text":2011,"type":730},"The Arms",{"type":778,"content":2013},[2014,2020,2026,2032],{"type":781,"content":2015},[2016],{"type":726,"content":2017},[2018],{"text":2019,"type":730},"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":781,"content":2021},[2022],{"type":726,"content":2023},[2024],{"text":2025,"type":730},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":781,"content":2027},[2028],{"type":726,"content":2029},[2030],{"text":2031,"type":730},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":781,"content":2033},[2034],{"type":726,"content":2035},[2036],{"text":2037,"type":730},"Continue using this arm motion to help with rhythm and balance",{"type":758,"attrs":2039,"content":2040},{"level":760},[2041],{"text":2042,"type":730},"Movement Key Points",{"type":726,"content":2044},[2045],{"text":2046,"type":730},"Here are some key things to focus on while performing the Top Rock:",{"type":758,"attrs":2048,"content":2049},{"level":827},[2050],{"text":2051,"type":730},"Start by swinging your arms",{"type":778,"content":2053},[2054],{"type":781,"content":2055},[2056],{"type":726,"content":2057},[2058],{"text":2059,"type":730},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":744,"attrs":2061},{"id":2062,"body":2063},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2064],{"url":2065,"_uid":2066,"image":2067,"component":775,"copyright_details":2071},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2068,"alt":2069,"name":7,"focus":48,"title":2069,"filename":2070,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":758,"attrs":2073,"content":2074},{"level":827},[2075],{"text":2076,"type":730},"On each hop back, your arms should cross in front of your chest",{"type":744,"attrs":2078},{"id":2062,"body":2079},[2080],{"url":2081,"_uid":2082,"image":2083,"component":775,"copyright_details":2087},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2084,"alt":2085,"name":7,"focus":48,"title":2085,"filename":2086,"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":758,"attrs":2089,"content":2090},{"level":827},[2091],{"text":2092,"type":730},"One foot should cross at a time",{"type":744,"attrs":2094},{"id":2062,"body":2095},[2096],{"url":2097,"_uid":2098,"image":2099,"component":775,"copyright_details":2103},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2100,"alt":2101,"name":7,"focus":48,"title":2101,"filename":2102,"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":758,"attrs":2105,"content":2106},{"level":827},[2107],{"text":2108,"type":730},"Perform the movement by staying on the balls of your feet",{"type":744,"attrs":2110},{"id":2062,"body":2111},[2112],{"url":2113,"_uid":2114,"image":2115,"component":775,"copyright_details":2119},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2116,"alt":2117,"name":7,"focus":48,"title":2117,"filename":2118,"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":758,"attrs":2121,"content":2122},{"level":827},[2123],{"text":2124,"type":730},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":744,"attrs":2126},{"id":2127,"body":2128},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2129],{"url":2130,"_uid":2131,"image":2132,"component":775,"copyright_details":2136},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2133,"alt":2134,"name":7,"focus":48,"title":2134,"filename":2135,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":758,"attrs":2138,"content":2139},{"level":827},[2140],{"text":2141,"type":730},"Stay loose and have fun!",{"type":744,"attrs":2143},{"id":2062,"body":2144},[2145],{"url":2146,"_uid":2147,"image":2148,"component":775,"copyright_details":2152},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2149,"alt":2150,"name":7,"focus":48,"title":2150,"filename":2151,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":758,"attrs":2154,"content":2155},{"level":760},[2156],{"text":2157,"type":730},"Muscles Used",{"type":778,"content":2159},[2160,2166,2172],{"type":781,"content":2161},[2162],{"type":726,"content":2163},[2164],{"text":2165,"type":730},"Deltoids",{"type":781,"content":2167},[2168],{"type":726,"content":2169},[2170],{"text":2171,"type":730},"Core",{"type":781,"content":2173},[2174],{"type":726,"content":2175},[2176],{"text":2177,"type":730},"Calves",{"type":758,"attrs":2179,"content":2180},{"level":760},[2181],{"text":2182,"type":730},"Application",{"type":758,"attrs":2184,"content":2185},{"level":827},[2186],{"text":2187,"type":730},"For Sets",{"type":778,"content":2189},[2190,2196,2202],{"type":781,"content":2191},[2192],{"type":726,"content":2193},[2194],{"text":2195,"type":730},"Perform 3-6 sets",{"type":781,"content":2197},[2198],{"type":726,"content":2199},[2200],{"text":2201,"type":730},"12-20 repetitions each way",{"type":781,"content":2203},[2204],{"type":726,"content":2205},[2206],{"text":2207,"type":730},"Rest 30-45 seconds between sets",{"type":758,"attrs":2209,"content":2210},{"level":827},[2211],{"text":2212,"type":730},"For Time",{"type":778,"content":2214},[2215,2220,2226],{"type":781,"content":2216},[2217],{"type":726,"content":2218},[2219],{"text":2195,"type":730},{"type":781,"content":2221},[2222],{"type":726,"content":2223},[2224],{"text":2225,"type":730},"Perform for 30-90 seconds",{"type":781,"content":2227},[2228],{"type":726,"content":2229},[2230],{"text":2231,"type":730},"Rest 45-60 seconds between sets",{"type":758,"attrs":2233,"content":2234},{"level":760},[2235],{"text":2236,"type":730},"Dance Moves For Boxers",{"type":726,"content":2238},[2239,2241,2248],{"text":2240,"type":730},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2242,"type":730,"marks":2243},"Flo Master",[2244],{"type":735,"attrs":2245},{"href":2246,"uuid":48,"anchor":48,"custom":2247,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2249,"type":730},". ",{"type":758,"attrs":2251,"content":2252},{"level":760},[2253],{"text":1291,"type":730},{"type":726,"content":2255},[2256,2257,2262],{"text":1295,"type":730},{"text":1297,"type":730,"marks":2258},[2259],{"type":735,"attrs":2260},{"href":1301,"uuid":48,"anchor":48,"custom":2261,"target":738,"linktype":13},{},{"text":2263,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2265,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2270,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2271,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2266,"component":118,"meta_info":2267,"meta_title":7,"block_image":2268,"cover_image":2269,"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},[],[],"2022-12-09 00:00",{"_uid":2274,"title":1866,"plugin":43,"description":2275},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":2277,"alt":1866,"name":7,"focus":48,"title":1866,"filename":2278,"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,[1050],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":2288,"created_at":2289,"published_at":2290,"updated_at":2291,"id":2292,"uuid":2293,"content":2294,"slug":2508,"full_slug":2509,"sort_by_date":48,"position":2510,"tag_list":2511,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":2512,"first_published_at":2513,"release_id":48,"lang":60,"path":1055,"alternates":2514,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":2295,"faqs":2296,"title":2288,"topic":2313,"author":2328,"content":2329,"category":2492,"schedule":2500,"component":1039,"meta_info":2501,"cover_image":2504,"description":2503,"contributors":2507},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[2297,2301,2305,2309],{"_uid":2298,"answer":2299,"question":2300,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":2302,"answer":2303,"question":2304,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":2306,"answer":2307,"question":2308,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":2310,"answer":2311,"question":2312,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2314,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2326,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2327,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2315,"component":39,"meta_info":2323,"block_image":2324,"cover_image":2325,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2316,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2321,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2322,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2317,"component":118,"meta_info":2318,"meta_title":7,"block_image":2319,"cover_image":2320,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":723,"content":2330},[2331,2344,2356,2361,2365,2375,2379,2384,2388,2392,2398,2408,2421,2426,2437,2440,2450,2451,2456,2469,2480,2489],{"type":726,"content":2332},[2333,2335,2342],{"text":2334,"type":730},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":2336,"type":730,"marks":2337},"Aaron Swenson",[2338],{"type":735,"attrs":2339},{"href":2340,"uuid":48,"anchor":48,"custom":2341,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":2343,"type":730}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":744,"attrs":2345},{"id":2346,"body":2347},"0a18151c-90cf-40c6-926a-b258a15847a9",[2348],{"_uid":2349,"link":2350,"image":2352,"title":2354,"component":756},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":2351,"linktype":13,"fieldtype":14,"cached_url":2351},"https://youtu.be/oMc52QTWo1A",{"id":2353,"alt":2354,"name":7,"focus":48,"title":2354,"filename":2355,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png",{"type":758,"attrs":2357,"content":2358},{"level":760},[2359],{"text":2360,"type":730},"The Rebellious Age",{"type":726,"content":2362},[2363],{"text":2364,"type":730},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":744,"attrs":2366},{"id":2346,"body":2367},[2368],{"url":2369,"_uid":2370,"image":2371,"component":775,"copyright_details":2374},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":2372,"alt":2336,"name":7,"focus":48,"title":2336,"filename":2373,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png",[],{"type":726,"content":2376},[2377],{"text":2378,"type":730},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":758,"attrs":2380,"content":2381},{"level":760},[2382],{"text":2383,"type":730},"It’s Time To Spar",{"type":726,"content":2385},[2386],{"text":2387,"type":730},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":726,"content":2389},[2390],{"text":2391,"type":730},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":758,"attrs":2393,"content":2394},{"level":760},[2395,2397],{"text":2396,"type":730},"Humbling Experience and A New Life Path",{"type":742},{"type":744,"attrs":2399},{"id":2346,"body":2400},[2401],{"url":2402,"_uid":2403,"image":2404,"component":775,"copyright_details":2407},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":2405,"alt":2336,"name":7,"focus":48,"title":2336,"filename":2406,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":726,"content":2409},[2410,2412,2419],{"text":2411,"type":730},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":2413,"type":730,"marks":2414},"body shot",[2415],{"type":735,"attrs":2416},{"href":2417,"uuid":48,"anchor":48,"custom":2418,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":2420,"type":730}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":758,"attrs":2422,"content":2423},{"level":760},[2424,2425],{"text":2312,"type":730},{"type":742},{"type":744,"attrs":2427},{"id":2346,"body":2428},[2429],{"url":2430,"_uid":2431,"image":2432,"component":775,"copyright_details":2436},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":2433,"alt":2434,"name":7,"focus":48,"title":2434,"filename":2435,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":726,"content":2438},[2439],{"text":2311,"type":730},{"type":744,"attrs":2441},{"id":2442,"body":2443},"ce079800-7842-415f-8625-1c76bcc86c9f",[2444],{"_uid":2445,"text":2446,"image":2447,"author":2448,"component":2449},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":726},{"type":758,"attrs":2452,"content":2453},{"level":760},[2454],{"text":2455,"type":730},"Inspirational FightCamp Trainers",{"type":726,"content":2457},[2458,2460,2467],{"text":2459,"type":730},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":2461,"type":730,"marks":2462},"FightCamp Trainers",[2463],{"type":735,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"custom":2466,"target":738,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":2468,"type":730}," have you covered.",{"type":744,"attrs":2470},{"id":2346,"body":2471},[2472],{"url":2473,"_uid":2474,"image":2475,"component":775,"copyright_details":2479},{"id":7,"url":7,"linktype":1469,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":2476,"alt":2477,"name":7,"focus":48,"title":2477,"filename":2478,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":726,"content":2481},[2482,2483,2488],{"text":1295,"type":730},{"text":1297,"type":730,"marks":2484},[2485],{"type":735,"attrs":2486},{"href":1301,"uuid":48,"anchor":48,"custom":2487,"target":738,"linktype":13},{},{"text":1305,"type":730},{"type":726,"content":2490},[2491],{"text":1309,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2493,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2498,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2494,"component":118,"meta_info":2495,"meta_title":7,"block_image":2496,"cover_image":2497,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2502,"title":2288,"plugin":43,"description":2503},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":2505,"alt":2288,"name":7,"focus":48,"title":2288,"filename":2506,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1050],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":2516,"created_at":2517,"published_at":2518,"updated_at":2519,"id":2520,"uuid":2521,"content":2522,"slug":2687,"full_slug":2688,"sort_by_date":48,"position":2689,"tag_list":2690,"is_startpage":9,"parent_id":1052,"meta_data":48,"group_id":2691,"first_published_at":2518,"release_id":48,"lang":60,"path":1055,"alternates":2692,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2523,"faqs":2524,"title":2516,"topic":2533,"author":1718,"content":2548,"category":2668,"schedule":2676,"component":1039,"meta_info":2677,"cover_image":2681,"description":2685,"contributors":2686},"c6387572-343f-40bf-8172-852035367c90",[2525,2529],{"_uid":2526,"answer":2527,"question":2528,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2530,"answer":2531,"question":2532,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2534,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2546,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2547,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2535,"component":39,"meta_info":2543,"block_image":2544,"cover_image":2545,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2536,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2541,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2542,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2537,"component":118,"meta_info":2538,"meta_title":7,"block_image":2539,"cover_image":2540,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":723,"content":2549},[2550,2555,2558,2563,2568,2572,2577,2581,2586,2599,2604,2617,2622,2626,2631,2642,2647,2651,2655,2665],{"type":758,"attrs":2551,"content":2552},{"level":760},[2553],{"text":2554,"type":730},"Boxing Gym Culture",{"type":726,"content":2556},[2557],{"text":2531,"type":730},{"type":758,"attrs":2559,"content":2560},{"level":760},[2561],{"text":2562,"type":730},"What Are the Basic Boxing Gym Rules? ",{"type":758,"attrs":2564,"content":2565},{"level":827},[2566],{"text":2567,"type":730},"Yes Coach, No Coach",{"type":726,"content":2569},[2570],{"text":2571,"type":730},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":758,"attrs":2573,"content":2574},{"level":827},[2575],{"text":2576,"type":730},"Sharing is Caring",{"type":726,"content":2578},[2579],{"text":2580,"type":730},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":758,"attrs":2582,"content":2583},{"level":827},[2584],{"text":2585,"type":730},"Keep it Clean",{"type":726,"content":2587},[2588,2590,2597],{"text":2589,"type":730},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2591,"type":730,"marks":2592},"clean it off.",[2593],{"type":735,"attrs":2594},{"href":2595,"uuid":48,"anchor":48,"custom":2596,"target":738,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2598,"type":730}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":758,"attrs":2600,"content":2601},{"level":827},[2602],{"text":2603,"type":730},"No Killers in Sparring",{"type":726,"content":2605},[2606,2608,2615],{"text":2607,"type":730},"In most boxing gym workouts you will find yourself ",{"text":2609,"type":730,"marks":2610},"sparring",[2611],{"type":735,"attrs":2612},{"href":2613,"uuid":48,"anchor":48,"custom":2614,"target":738,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2616,"type":730},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":758,"attrs":2618,"content":2619},{"level":827},[2620],{"text":2621,"type":730},"Don’t Dump Your Weights",{"type":726,"content":2623},[2624],{"text":2625,"type":730},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":758,"attrs":2627,"content":2628},{"level":827},[2629],{"text":2630,"type":730},"Leave the Weightcut Fighter Alone",{"type":726,"content":2632},[2633,2635,2640],{"text":2634,"type":730},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2636,"type":730,"marks":2637},"leave them alone.",[2638],{"type":2639},"italic",{"text":2641,"type":730}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":758,"attrs":2643,"content":2644},{"level":827},[2645],{"text":2646,"type":730},"The Golden Rule",{"type":726,"content":2648},[2649],{"text":2650,"type":730},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":758,"attrs":2652,"content":2653},{"level":760},[2654],{"text":1291,"type":730},{"type":726,"content":2656},[2657,2658,2663],{"text":1295,"type":730},{"text":1297,"type":730,"marks":2659},[2660],{"type":735,"attrs":2661},{"href":1301,"uuid":48,"anchor":48,"custom":2662,"target":738,"linktype":13},{},{"text":2664,"type":730}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":726,"content":2666},[2667],{"text":1652,"type":730},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2669,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2674,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2675,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2670,"component":118,"meta_info":2671,"meta_title":7,"block_image":2672,"cover_image":2673,"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},[],[],"2023-01-25 00:00",{"_uid":2678,"title":2679,"plugin":43,"description":2680},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2682,"alt":2683,"name":7,"focus":7,"title":2683,"filename":2684,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1050],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1039,"created_at":2694,"published_at":2695,"updated_at":2696,"id":2697,"uuid":2698,"content":2699,"slug":1039,"full_slug":2720,"sort_by_date":48,"position":446,"tag_list":2721,"is_startpage":9,"parent_id":2722,"meta_data":48,"group_id":2723,"first_published_at":2724,"release_id":48,"lang":60,"path":7,"alternates":2725,"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":2700,"component":2701,"meta_info":2702,"custom_content_list":2704},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2703,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2705,2710,2715],{"_uid":2706,"label":2707,"value":2708,"dev_id":2709,"component":730},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2711,"label":2712,"value":2713,"dev_id":2714,"component":730},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2716,"label":2717,"value":2718,"dev_id":2719,"component":730},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892855004]