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",{"id":601,"alt":602,"name":7,"focus":603,"title":7,"filename":604,"copyright":7,"fieldtype":50},3083042,"Aaron wearing a headset and FightCamp tshirt","125x83:126x84","https://a.storyblok.com/f/115220/230x244/96be090686/whats_new.jpg",{"id":606,"alt":595,"name":7,"focus":48,"title":595,"filename":607,"copyright":7,"fieldtype":50},2966820,"https://a.storyblok.com/f/115220/1200x420/9671022036/whats_new.jpg","topics/whats-new",-160,[],"d5475149-d7e6-4def-8b2d-f3ccc296b4ed","2021-08-17T21:42:38.287Z",[],{"name":615,"created_at":616,"published_at":617,"updated_at":618,"id":619,"uuid":620,"content":621,"slug":615,"full_slug":634,"sort_by_date":48,"position":635,"tag_list":636,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":637,"first_published_at":638,"release_id":48,"lang":60,"path":48,"alternates":639,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"getting-started","2021-08-16T20:51:08.936Z","2022-12-14T21:14:09.041Z","2022-12-14T21:14:09.063Z",66665410,"9bdde76b-b1ac-4fca-a65d-0bb452e659aa",{"_uid":622,"name":623,"category":581,"component":39,"meta_info":624,"block_image":628,"cover_image":631,"internal_notes":7},"7635878f-c616-4cf2-b1b1-d7a4844fb21b","Getting Started",{"_uid":625,"title":626,"plugin":43,"description":627},"03af02e2-afe2-4362-b7c9-352a729f3981","Getting Started - New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1019,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1009,"full_slug":1010,"sort_by_date":48,"position":1011,"tag_list":1012,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":1015,"first_published_at":1016,"release_id":48,"lang":60,"path":1017,"alternates":1018,"default_full_slug":48,"translated_slugs":48},"How to Train Like a Boxer - Winter Edition","2021-12-18T08:45:00.519Z","2022-11-14T20:41:43.785Z","2022-11-14T20:41:43.810Z",93583912,"d204b653-6550-4421-802e-a2983a02a28d",{"_uid":664,"faqs":665,"title":657,"topic":699,"author":714,"content":737,"category":990,"schedule":998,"component":999,"meta_info":1000,"cover_image":1004,"description":1003,"contributors":1008},"923979e9-3f1c-4470-a41e-bd4da7e04feb",[666,671,675,679,683,687,691,695],{"_uid":667,"answer":668,"question":669,"component":670},"7059ce9b-0d1f-464d-8135-ddca2a6825e5","Here is some advice on how to train like a boxer in the winter. I know more than anyone how difficult boxing training in the winter can be: the dry air hurts your chest, your muscles refuse to loosen up, and your skin dries out faster because you sweat less. Not to mention it can be hard to get to the gym, so a lot of training is done from home (a perfect reason to try FightCamp if you haven’t already!). But here’s the good news! I have some tips that will make training in the winter a much better experience for you. Here are some tricks I use to stay warm, loose, and focused when training in the cold.","How can I train like a boxer in winter?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"fd5d2398-01c7-4b3d-873c-724091b5a881","Here are some tips for training like a boxer in winter:\n- Dress for success\n- Warm up\n- Moisturize\n- The Bandana Hack\n- Adjust your pace\n- Have a change of clothes handy","What are some tips for training like a boxer in winter?",{"_uid":676,"answer":677,"question":678,"component":670},"066298f5-e315-472c-962a-bb0dc8dab68f","The trick here is to hit a balance: dress too warm and you’ll catch a chill from sweating, dress too cool, and you’ll be a boxing popsicle in no time! A good rule of thumb is to dress for weather about 10-25 degrees warmer than what you actually expect. You’ll be a little cool starting out, but the exercise will get your blood flowing and warm you up in no time.\n\nBonus Tip: When training at home, keep the heat a little below toasty level so you don’t overheat!","Dress for success",{"_uid":680,"answer":681,"question":682,"component":670},"1165b8d7-cce2-422f-8d88-36cd2330e4e2","It's always important to warm up before a workout, but it's extra critical in the winter because your muscles will be stiffer than normal due to the cold. It will also be a little harder to get a smooth rhythm starting out, so make sure you take your time with a thorough, full-body warm-up. Here are some great boxing warm-ups you can do at home:\n- Jab - Cross (1 - 2) punchouts: This exercise consists of shadowboxing and throwing constant jab - cross (1 - 2) punch combos at a steady pace. There shouldn’t be any power or speed on these; the goal is just to loosen the muscles and work the motion into your muscle memory.\nAdvanced version: Add in a little variation--go body-head, head-body, or do jab - cross - lead uppercut - rear uppercut (1 - 2 - 3 - 4) combos.\n- Rhythm bounce: For this exercise, move around your space on the balls of your feet in a nice, solid boxing stance. Be sure to do this inside as it’s not safe on concrete--the surface is too hard. This is a great exercise to warm up your legs and allow your shoulders to bounce and roll.\nAdvanced version: Add in a little pizazz! Include slips, pivots, shoulder rolls--anything you want. Keep your movements smooth and steady though, no need to go full speed.","Warm up",{"_uid":684,"answer":685,"question":686,"component":670},"52b3c283-7c0f-403e-9e16-f4bf6948ec9b","Okay, this is a little left-field but just hear me out. The cold weather tends to dry out your skin, especially if you live in a super dry area. The skin around your knuckles is thin to begin with. Add boxing punching drills into the mix, and you can quickly get a skin tear. I always moisturize my hands before every workout in winter, and it really does help a ton. This is true, not just for your hands but for your entire body.","Moisturize",{"_uid":688,"answer":689,"question":690,"component":670},"30b4cb54-2c12-4800-8ccd-c35335b152b7","I use this “hack” whenever I am working out outdoors or running. Wrap a bandana loosely around your mouth and nose. It will help warm the air you breathe in without restricting your breathing, avoiding that painful feeling in your throat and chest that comes from inhaling a bunch of cold air. I know it sounds like it will be restrictive, and we all know how uncomfortable that can be, especially in this era of COVID and mask-wearing, but wearing a bandana can provide a bit more airflow and also ensure that the air you do breathe is a bit warmer and easier on your lungs.","The Bandana Hack",{"_uid":692,"answer":693,"question":694,"component":670},"52e24830-274a-4284-af0f-a4e6f6e79586","You will inherently run out of breath faster in the winter because the cold makes it harder to circulate oxygen efficiently. Make sure to account for this. If you find yourself struggling with a workout you would normally ace, don’t beat yourself up. Don’t be afraid to take a short breather and reset. You may have to adjust your pace a bit or reduce the number of reps in your boxing punch combos.","Adjust your pace",{"_uid":696,"answer":697,"question":698,"component":670},"a4f7c043-dd00-441e-9de6-1e2fe9286c13","Nothing is worse than having sweaty clothes on a cold day. You always want to keep a change of clothes ready, or at least a spare shirt around so that you can change out of your sweaty clothes quickly after a winter workout to avoid getting a big windchill. Even when you are training at home, it’s good practice to change after a workout.","Have a change of clothes handy",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":700,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":712,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":713,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":701,"component":39,"meta_info":709,"block_image":710,"cover_image":711,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":702,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":707,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":703,"component":118,"meta_info":704,"meta_title":7,"block_image":705,"cover_image":706,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":715,"created_at":716,"published_at":717,"updated_at":718,"id":719,"uuid":720,"content":721,"slug":730,"full_slug":731,"sort_by_date":48,"position":528,"tag_list":732,"is_startpage":9,"parent_id":733,"meta_data":48,"group_id":734,"first_published_at":735,"release_id":48,"lang":60,"path":48,"alternates":736,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":722,"_uid":723,"name":715,"photo":724,"component":728,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":729,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":725,"alt":715,"name":726,"focus":48,"title":715,"filename":727,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":738,"content":739},"doc",[740,748,763,768,776,789,793,802,808,819,823,864,870,880,883,888,898,901,907,917,929,935,945,948,953,971],{"type":741,"attrs":742,"content":744},"heading",{"level":743},2,[745],{"text":746,"type":747},"How to Stay Active in the Winter ","text",{"type":749,"content":750},"paragraph",[751,753,761],{"text":752,"type":747},"I know more than anyone how difficult boxing training in the winter can be: the dry air hurts your chest, your muscles refuse to loosen up, and your skin dries out faster because you sweat less. Not to mention it can be hard to get to the gym, so a lot of training is done from home (a perfect reason to try ",{"text":754,"type":747,"marks":755},"FightCamp",[756],{"type":757,"attrs":758},"link",{"href":759,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage","_blank",{"text":762,"type":747}," if you haven’t already!). But here’s the good news! I have some tips that will make exercising during winter a much better experience for you. Here are some tricks I use to stay warm, loose, and focused when training in the cold.",{"type":741,"attrs":764,"content":765},{"level":743},[766],{"text":767,"type":747},"Tips For Training Like a Boxer In Winter",{"type":741,"attrs":769,"content":771},{"level":770},3,[772,774],{"text":773,"type":747},"Dress For Success",{"type":775},"hard_break",{"type":777,"attrs":778},"blok",{"id":779,"body":780},"b6640232-7019-410a-bb5e-5ca6951621b8",[781],{"_uid":782,"image":783,"component":787,"copyright_details":788},"i-2fe6d876-7fe8-42f1-9380-a919f01e91a1",{"id":784,"alt":785,"name":7,"focus":48,"title":785,"filename":786,"copyright":7,"fieldtype":50},3547078,"Boxing Clothes For Winter","https://a.storyblok.com/f/115220/700x1100/7e81c0006b/boxing_clothes_for_winter.png","content_image",[],{"type":749,"content":790},[791],{"text":792,"type":747},"The trick here is to hit a balance: dress too warm and you’ll catch a chill from sweating, dress too cool, and you’ll be a boxing popsicle in no time! A good rule of thumb is to dress for weather about 10-25 degrees warmer than what you actually expect. You’ll be a little cool starting out, but the exercise will get your blood flowing and warm you up in no time.",{"type":749,"content":794},[795,800],{"text":796,"type":747,"marks":797},"Bonus Tip",[798],{"type":799},"bold",{"text":801,"type":747},": When training at home, keep the heat a little below toasty level so you don’t overheat!",{"type":741,"attrs":803,"content":804},{"level":770},[805,807],{"text":806,"type":747},"Warm Up!",{"type":775},{"type":777,"attrs":809},{"id":810,"body":811},"59f46237-05c1-4db6-b653-d76d07408913",[812],{"_uid":813,"image":814,"component":787,"copyright_details":818},"i-68199086-bc03-4206-b4d5-3baf587f1559",{"id":815,"alt":816,"name":7,"focus":48,"title":816,"filename":817,"copyright":7,"fieldtype":50},3547426,"Winter Boxing Warm-Up","https://a.storyblok.com/f/115220/700x1100/607738f839/boxing_warm-up.png",[],{"type":749,"content":820},[821],{"text":822,"type":747},"It's always important to warm up before a workout, but it's extra critical in the winter because your muscles will be stiffer than normal due to the cold. It will also be a little harder to get a smooth rhythm starting out, so make sure you take your time with a thorough, full-body warm-up. Here are some great boxing warm-ups you can do at home:",{"type":824,"content":825},"bullet_list",[826,846],{"type":827,"content":828},"list_item",[829,838],{"type":749,"content":830},[831,835,837],{"text":832,"type":747,"marks":833},"Jab - Cross (1 - 2) punchouts",[834],{"type":799},{"text":836,"type":747},": This exercise consists of shadowboxing and throwing constant jab - cross (1 - 2) punch combos at a steady pace. There shouldn’t be any power or speed on these; the goal is just to loosen the muscles and work the motion into your muscle memory.",{"type":775},{"type":749,"content":839},[840,844],{"text":841,"type":747,"marks":842},"Advanced version",[843],{"type":799},{"text":845,"type":747},": Add in a little variation--go body-head, head-body, or do jab - cross - lead uppercut - rear uppercut (1 - 2 - 3 - 4) combos.",{"type":827,"content":847},[848,857],{"type":749,"content":849},[850,854,856],{"text":851,"type":747,"marks":852},"Rhythm bounce",[853],{"type":799},{"text":855,"type":747},": For this exercise, move around your space on the balls of your feet in a nice, solid boxing stance. Be sure to do this inside as it’s not safe on concrete--the surface is too hard. This is a great exercise to warm up your legs and allow your shoulders to bounce and roll.",{"type":775},{"type":749,"content":858},[859,862],{"text":841,"type":747,"marks":860},[861],{"type":799},{"text":863,"type":747},": Add in a little pizazz! Include slips, pivots, shoulder rolls--anything you want. Keep your movements smooth and steady though, no need to go full speed.",{"type":741,"attrs":865,"content":866},{"level":770},[867,869],{"text":868,"type":747},"Moisturize!",{"type":775},{"type":777,"attrs":871},{"id":779,"body":872},[873],{"_uid":874,"image":875,"component":787,"copyright_details":879},"i-66416e55-5265-44c1-b65c-64d1af1c4f49",{"id":876,"alt":877,"name":7,"focus":48,"title":877,"filename":878,"copyright":7,"fieldtype":50},3547099,"Moisturizing Hands In The Winter","https://a.storyblok.com/f/115220/700x1100/12d8c68507/moisturizing_hands.png",[],{"type":749,"content":881},[882],{"text":685,"type":747},{"type":741,"attrs":884,"content":885},{"level":770},[886,887],{"text":690,"type":747},{"type":775},{"type":777,"attrs":889},{"id":779,"body":890},[891],{"_uid":892,"image":893,"component":787,"copyright_details":897},"i-a1058cbe-2847-4d16-9244-94806b5cecf9",{"id":894,"alt":895,"name":7,"focus":48,"title":895,"filename":896,"copyright":7,"fieldtype":50},3547119,"Bandana Hack For Working Out Outside In Winter","https://a.storyblok.com/f/115220/700x1100/0b4fb2755b/bandana_for_working_out.png",[],{"type":749,"content":899},[900],{"text":689,"type":747},{"type":741,"attrs":902,"content":903},{"level":770},[904,906],{"text":905,"type":747},"Adjust Your Pace",{"type":775},{"type":777,"attrs":908},{"id":810,"body":909},[910],{"_uid":911,"image":912,"component":787,"copyright_details":916},"i-588eb519-0fff-41ec-8493-047bef24938a",{"id":913,"alt":914,"name":7,"focus":48,"title":914,"filename":915,"copyright":7,"fieldtype":50},3547304,"Adjusting Your Workout Pace During The Winter","https://a.storyblok.com/f/115220/700x1100/d272eac485/adjust_your_pace.png",[],{"type":749,"content":918},[919,921,927],{"text":920,"type":747},"You will inherently run out of breath faster in the winter because the cold makes it harder to circulate oxygen efficiently. Make sure to account for this. If you find yourself struggling with a workout you would normally ace, don’t beat yourself up. Don’t be afraid to take a short breather and reset. You may have to adjust your pace a bit or reduce the number of reps in your ",{"text":922,"type":747,"marks":923},"boxing punch combos",[924],{"type":757,"attrs":925},{"href":926,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-101-2-punch-combos/",{"text":928,"type":747},".",{"type":741,"attrs":930,"content":931},{"level":770},[932,934],{"text":933,"type":747},"Have a Change of Clothes Handy",{"type":775},{"type":777,"attrs":936},{"id":779,"body":937},[938],{"_uid":939,"image":940,"component":787,"copyright_details":944},"i-164c1679-5cbc-4cbf-8c2b-7838c0a84f35",{"id":941,"alt":942,"name":7,"focus":48,"title":942,"filename":943,"copyright":7,"fieldtype":50},3547144,"Keeping a change of clothes for after a workout","https://a.storyblok.com/f/115220/700x1100/6b844cda70/change_of_clothes.png",[],{"type":749,"content":946},[947],{"text":697,"type":747},{"type":741,"attrs":949,"content":950},{"level":743},[951],{"text":952,"type":747},"Start Training!",{"type":749,"content":954},[955,957,961,963,969],{"text":956,"type":747},"Staying fit in winter is hard, even for the best fighters in the world, so pace yourself and keep pushing forward! Do you have any winter workout tips to share with your gym mates at ",{"text":754,"type":747,"marks":958},[959],{"type":757,"attrs":960},{"href":759,"uuid":48,"anchor":48,"target":760,"linktype":13},{"text":962,"type":747},"? Let us know on our ",{"text":964,"type":747,"marks":965},"Facebook Community",[966],{"type":757,"attrs":967},{"href":968,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://www.facebook.com/groups/542530602799015",{"text":970,"type":747},"!",{"type":749,"content":972},[973,975,980,982,988],{"text":974,"type":747},"If you're ready to start your ",{"text":976,"type":747,"marks":977},"boxing and kickboxing journey",[978],{"type":757,"attrs":979},{"href":759,"uuid":48,"anchor":48,"target":760,"linktype":13},{"text":981,"type":747}," but not sure where to begin, let our FightCamp Trainers and the ",{"text":983,"type":747,"marks":984},"FightCamp App",[985],{"type":757,"attrs":986},{"href":987,"uuid":48,"anchor":48,"target":760,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":989,"type":747}," lead the way to you living your healthiest life!",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":991,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":996,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":997,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":992,"component":118,"meta_info":993,"meta_title":7,"block_image":994,"cover_image":995,"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},[],[],"2021-12-22 00:00","article",{"_uid":1001,"title":1002,"plugin":43,"description":1003},"6e3a58cd-e733-4e26-a98a-92c3d70fd952","How to Train Like a Boxer - Winter Edition | FightCamp","Don’t let the cold weather stop you from your workouts! Follow these boxer tips to stay warm, loose, and focused while boxing training in the winter months.",{"id":1005,"alt":1006,"name":7,"focus":48,"title":1006,"filename":1007,"copyright":7,"fieldtype":50},3546620,"How To Train Like a Boxer | Winter Edition","https://a.storyblok.com/f/115220/2400x990/ba9a22ec13/how-to-train-like-a-boxer-winter-edition.png",[],"how-to-train-like-a-boxer-winter-edition","blogs/how-to-train-like-a-boxer-winter-edition",-3000,[1013],"featured",60887917,"6fe1b638-fbea-49f9-9e84-31ed03c42d64","2021-12-22T01:35:00.000Z","training/how-to-train-like-a-boxer-winter-edition",[],["Reactive",1020],[1021,1247,1595,1832,2118,2302],{"name":1022,"created_at":1023,"published_at":1024,"updated_at":1025,"id":1026,"uuid":1027,"content":1028,"slug":1240,"full_slug":1241,"sort_by_date":48,"position":1242,"tag_list":1243,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":1244,"first_published_at":1024,"release_id":48,"lang":60,"path":1245,"alternates":1246,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1029,"faqs":1030,"title":1022,"topic":1047,"author":1062,"content":1063,"category":1221,"schedule":1229,"component":999,"meta_info":1230,"cover_image":1234,"description":1238,"contributors":1239},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1031,1035,1039,1043],{"_uid":1032,"answer":1033,"question":1034,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1036,"answer":1037,"question":1038,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1040,"answer":1041,"question":1042,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1044,"answer":1045,"question":1046,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1048,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1060,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1061,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1049,"component":39,"meta_info":1057,"block_image":1058,"cover_image":1059,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1050,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1055,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1056,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1051,"component":118,"meta_info":1052,"meta_title":7,"block_image":1053,"cover_image":1054,"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":738,"content":1064},[1065,1069,1084,1088,1093,1096,1101,1106,1110,1115,1119,1124,1128,1133,1137,1142,1156,1160,1164,1168,1172,1177,1181,1195,1199,1204,1217],{"type":749,"content":1066},[1067],{"text":1068,"type":747},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":749,"content":1070},[1071,1073,1082],{"text":1072,"type":747},"Running for boxers is a critical element of ",{"text":1074,"type":747,"marks":1075},"roadwork drills",[1076,1080],{"type":757,"attrs":1077},{"href":1078,"uuid":48,"anchor":48,"custom":1079,"target":760,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1081},"underline",{"text":1083,"type":747}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":749,"content":1085},[1086],{"text":1087,"type":747},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":741,"attrs":1089,"content":1090},{"level":743},[1091],{"text":1092,"type":747},"Is Running Good for Boxing?",{"type":749,"content":1094},[1095],{"text":1033,"type":747},{"type":741,"attrs":1097,"content":1098},{"level":743},[1099],{"text":1100,"type":747},"Benefits of Running for Boxers",{"type":741,"attrs":1102,"content":1103},{"level":770},[1104],{"text":1105,"type":747},"Builds Endurance & Stamina",{"type":749,"content":1107},[1108],{"text":1109,"type":747},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":741,"attrs":1111,"content":1112},{"level":770},[1113],{"text":1114,"type":747},"Improves Cardiovascular System",{"type":749,"content":1116},[1117],{"text":1118,"type":747},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":741,"attrs":1120,"content":1121},{"level":770},[1122],{"text":1123,"type":747},"Strengthens Lower Body",{"type":749,"content":1125},[1126],{"text":1127,"type":747},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":741,"attrs":1129,"content":1130},{"level":770},[1131],{"text":1132,"type":747},"Teaches Discipline",{"type":749,"content":1134},[1135],{"text":1136,"type":747},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":741,"attrs":1138,"content":1139},{"level":770},[1140],{"text":1141,"type":747},"Enhances Mental Clarity",{"type":749,"content":1143},[1144,1146,1154],{"text":1145,"type":747},"Much like boxing, running can be a form of ",{"text":1147,"type":747,"marks":1148},"meditative movement",[1149,1153],{"type":757,"attrs":1150},{"href":1151,"uuid":48,"anchor":48,"custom":1152,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1081},{"text":1155,"type":747}," that clears your head and focuses your mind.",{"type":741,"attrs":1157,"content":1158},{"level":743},[1159],{"text":1042,"type":747},{"type":749,"content":1161},[1162],{"text":1163,"type":747},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":749,"content":1165},[1166],{"text":1167,"type":747},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":749,"content":1169},[1170],{"text":1171,"type":747},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":741,"attrs":1173,"content":1174},{"level":743},[1175],{"text":1176,"type":747},"How Long Should I Be Running for Boxing?",{"type":749,"content":1178},[1179],{"text":1180,"type":747},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":749,"content":1182},[1183,1185,1193],{"text":1184,"type":747},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1186,"type":747,"marks":1187},"10 minutes of running",[1188,1192],{"type":757,"attrs":1189},{"href":1190,"uuid":48,"anchor":48,"custom":1191,"target":760,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1081},{"text":1194,"type":747}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":749,"content":1196},[1197],{"text":1198,"type":747},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":741,"attrs":1200,"content":1201},{"level":743},[1202],{"text":1203,"type":747},"Train Like a Fighter",{"type":749,"content":1205},[1206,1208,1215],{"text":1207,"type":747},"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":754,"type":747,"marks":1209},[1210,1214],{"type":757,"attrs":1211},{"href":1212,"uuid":48,"anchor":48,"custom":1213,"target":760,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1081},{"text":1216,"type":747}," 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":749,"content":1218},[1219],{"text":1220,"type":747},"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":1222,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1227,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1228,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1223,"component":118,"meta_info":1224,"meta_title":7,"block_image":1225,"cover_image":1226,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1231,"title":1232,"plugin":43,"description":1233},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1235,"alt":1236,"name":7,"focus":7,"title":1236,"filename":1237,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1013],"aa61b705-6479-4bf3-9340-32450f15b423","training/{{story.slug}}",[],{"name":1248,"created_at":1249,"published_at":1250,"updated_at":1251,"id":1252,"uuid":1253,"content":1254,"slug":1588,"full_slug":1589,"sort_by_date":48,"position":1590,"tag_list":1591,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":1592,"first_published_at":1593,"release_id":48,"lang":60,"path":1245,"alternates":1594,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1255,"faqs":1256,"title":1248,"topic":1269,"author":1284,"content":1285,"category":1569,"schedule":1577,"component":999,"meta_info":1578,"cover_image":1582,"description":1586,"contributors":1587},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1257,1261,1265],{"_uid":1258,"answer":1259,"question":1260,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1262,"answer":1263,"question":1264,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1266,"answer":1267,"question":1268,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1270,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1282,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1283,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1271,"component":39,"meta_info":1279,"block_image":1280,"cover_image":1281,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1272,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1277,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1278,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1273,"component":118,"meta_info":1274,"meta_title":7,"block_image":1275,"cover_image":1276,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":738,"content":1286},[1287,1301,1305,1317,1322,1327,1357,1362,1389,1394,1416,1421,1443,1448,1470,1475,1502,1507,1523,1527,1551,1555,1565],{"type":749,"content":1288},[1289,1291,1299],{"text":1290,"type":747},"Post-workout ",{"text":1292,"type":747,"marks":1293},"stretches",[1294,1298],{"type":757,"attrs":1295},{"href":1296,"uuid":48,"anchor":48,"custom":1297,"target":760,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1081},{"text":1300,"type":747}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":741,"attrs":1302,"content":1303},{"level":743},[1304],{"text":1260,"type":747},{"type":749,"content":1306},[1307,1315],{"text":1308,"type":747,"marks":1309},"Research",[1310,1314],{"type":757,"attrs":1311},{"href":1312,"uuid":48,"anchor":48,"custom":1313,"target":760,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1081},{"text":1316,"type":747}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":741,"attrs":1318,"content":1319},{"level":743},[1320],{"text":1321,"type":747},"7 Stretches to Help You Recover Post-Workout",{"type":741,"attrs":1323,"content":1324},{"level":770},[1325],{"text":1326,"type":747},"Shoulder Flossing",{"type":1328,"attrs":1329,"content":1332},"ordered_list",{"order":1330},{"order":1331},1,[1333,1339,1345,1351],{"type":827,"content":1334},[1335],{"type":749,"content":1336},[1337],{"text":1338,"type":747},"Start in a standing position.",{"type":827,"content":1340},[1341],{"type":749,"content":1342},[1343],{"text":1344,"type":747},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":827,"content":1346},[1347],{"type":749,"content":1348},[1349],{"text":1350,"type":747},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":827,"content":1352},[1353],{"type":749,"content":1354},[1355],{"text":1356,"type":747},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":741,"attrs":1358,"content":1359},{"level":770},[1360],{"text":1361,"type":747},"World's Greatest Stretch ",{"type":1328,"attrs":1363,"content":1364},{"order":1331},[1365,1371,1377,1383],{"type":827,"content":1366},[1367],{"type":749,"content":1368},[1369],{"text":1370,"type":747},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":827,"content":1372},[1373],{"type":749,"content":1374},[1375],{"text":1376,"type":747},"Next to the left hand, raise the left hand to the sky. ",{"type":827,"content":1378},[1379],{"type":749,"content":1380},[1381],{"text":1382,"type":747},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":827,"content":1384},[1385],{"type":749,"content":1386},[1387],{"text":1388,"type":747},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":741,"attrs":1390,"content":1391},{"level":770},[1392],{"text":1393,"type":747},"Kneeling Quad/Hip Flexor Stretch",{"type":1328,"attrs":1395,"content":1397},{"order":1396},{"order":1331},[1398,1404,1410],{"type":827,"content":1399},[1400],{"type":749,"content":1401},[1402],{"text":1403,"type":747},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":827,"content":1405},[1406],{"type":749,"content":1407},[1408],{"text":1409,"type":747},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":827,"content":1411},[1412],{"type":749,"content":1413},[1414],{"text":1415,"type":747},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":741,"attrs":1417,"content":1418},{"level":770},[1419],{"text":1420,"type":747},"Cat/Cow",{"type":1328,"attrs":1422,"content":1424},{"order":1423},{"order":1331},[1425,1431,1437],{"type":827,"content":1426},[1427],{"type":749,"content":1428},[1429],{"text":1430,"type":747},"Start on all fours, neutral spine. ",{"type":827,"content":1432},[1433],{"type":749,"content":1434},[1435],{"text":1436,"type":747},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":827,"content":1438},[1439],{"type":749,"content":1440},[1441],{"text":1442,"type":747},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":741,"attrs":1444,"content":1445},{"level":770},[1446],{"text":1447,"type":747},"Thread the Needle",{"type":1328,"attrs":1449,"content":1451},{"order":1450},{"order":1331},[1452,1458,1464],{"type":827,"content":1453},[1454],{"type":749,"content":1455},[1456],{"text":1457,"type":747},"Start on all fours. ",{"type":827,"content":1459},[1460],{"type":749,"content":1461},[1462],{"text":1463,"type":747},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":827,"content":1465},[1466],{"type":749,"content":1467},[1468],{"text":1469,"type":747},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":741,"attrs":1471,"content":1472},{"level":770},[1473],{"text":1474,"type":747},"Thread the Needle With a Twist ",{"type":1328,"attrs":1476,"content":1478},{"order":1477},{"order":1331},[1479,1484,1490,1496],{"type":827,"content":1480},[1481],{"type":749,"content":1482},[1483],{"text":1457,"type":747},{"type":827,"content":1485},[1486],{"type":749,"content":1487},[1488],{"text":1489,"type":747},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":827,"content":1491},[1492],{"type":749,"content":1493},[1494],{"text":1495,"type":747},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":827,"content":1497},[1498],{"type":749,"content":1499},[1500],{"text":1501,"type":747},"Return to the starting position.",{"type":741,"attrs":1503,"content":1504},{"level":770},[1505],{"text":1506,"type":747},"Scorpion Stretch (Prone) ",{"type":1328,"attrs":1508,"content":1510},{"order":1509},{"order":1331},[1511,1517],{"type":827,"content":1512},[1513],{"type":749,"content":1514},[1515],{"text":1516,"type":747},"Begin lying down, arms out in T. ",{"type":827,"content":1518},[1519],{"type":749,"content":1520},[1521],{"text":1522,"type":747},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":741,"attrs":1524,"content":1525},{"level":743},[1526],{"text":1268,"type":747},{"type":749,"content":1528},[1529,1531,1539,1541,1549],{"text":1530,"type":747},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1532,"type":747,"marks":1533},"range of motion improvements",[1534,1538],{"type":757,"attrs":1535},{"href":1536,"uuid":48,"anchor":48,"custom":1537,"target":760,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1081},{"text":1540,"type":747},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1542,"type":747,"marks":1543},"Studies",[1544,1548],{"type":757,"attrs":1545},{"href":1546,"uuid":48,"anchor":48,"custom":1547,"target":760,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1081},{"text":1550,"type":747}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":741,"attrs":1552,"content":1553},{"level":743},[1554],{"text":1203,"type":747},{"type":749,"content":1556},[1557,1558,1564],{"text":1207,"type":747},{"text":754,"type":747,"marks":1559},[1560,1563],{"type":757,"attrs":1561},{"href":1212,"uuid":48,"anchor":48,"custom":1562,"target":760,"linktype":13},{},{"type":1081},{"text":1216,"type":747},{"type":749,"content":1566},[1567],{"text":1568,"type":747},"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":1570,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1575,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1576,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1571,"component":118,"meta_info":1572,"meta_title":7,"block_image":1573,"cover_image":1574,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1579,"title":1580,"plugin":43,"description":1581},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1583,"alt":1584,"name":7,"focus":7,"title":1584,"filename":1585,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1013],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":1596,"created_at":1597,"published_at":1598,"updated_at":1599,"id":1600,"uuid":1601,"content":1602,"slug":1825,"full_slug":1826,"sort_by_date":48,"position":1827,"tag_list":1828,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":1829,"first_published_at":1830,"release_id":48,"lang":60,"path":1245,"alternates":1831,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1603,"faqs":1604,"title":1596,"topic":1617,"author":1284,"content":1632,"category":1806,"schedule":1814,"component":999,"meta_info":1815,"cover_image":1819,"description":1823,"contributors":1824},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1605,1609,1613],{"_uid":1606,"answer":1607,"question":1608,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1610,"answer":1611,"question":1612,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1614,"answer":1615,"question":1616,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1618,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1630,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1631,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1619,"component":39,"meta_info":1627,"block_image":1628,"cover_image":1629,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1620,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1625,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1626,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1621,"component":118,"meta_info":1622,"meta_title":7,"block_image":1623,"cover_image":1624,"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":738,"content":1633},[1634,1638,1642,1646,1650,1664,1710,1722,1727,1751,1785,1789,1793,1803],{"type":741,"attrs":1635,"content":1636},{"level":743},[1637],{"text":1608,"type":747},{"type":749,"content":1639},[1640],{"text":1641,"type":747},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":749,"content":1643},[1644],{"text":1645,"type":747},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":741,"attrs":1647,"content":1648},{"level":743},[1649],{"text":1612,"type":747},{"type":749,"content":1651},[1652,1654,1662],{"text":1653,"type":747},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1655,"type":747,"marks":1656},"National Academy of Sports Medicine",[1657,1661],{"type":757,"attrs":1658},{"href":1659,"uuid":48,"anchor":48,"custom":1660,"target":760,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1081},{"text":1663,"type":747}," has a few exercise-related symptoms of overtraining:",{"type":1328,"attrs":1665,"content":1667},{"order":1666},{"order":1331},[1668,1674,1680,1686,1692,1698,1704],{"type":827,"content":1669},[1670],{"type":749,"content":1671},[1672],{"text":1673,"type":747},"A plateau or decline in workout performance or progress",{"type":827,"content":1675},[1676],{"type":749,"content":1677},[1678],{"text":1679,"type":747},"A perception of increased exertion during “normal” or “easy” workouts",{"type":827,"content":1681},[1682],{"type":749,"content":1683},[1684],{"text":1685,"type":747},"Excessive sweating or overheating",{"type":827,"content":1687},[1688],{"type":749,"content":1689},[1690],{"text":1691,"type":747},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":827,"content":1693},[1694],{"type":749,"content":1695},[1696],{"text":1697,"type":747},"A lack of feeling “refreshed” after regular rest and recovery",{"type":827,"content":1699},[1700],{"type":749,"content":1701},[1702],{"text":1703,"type":747},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":827,"content":1705},[1706],{"type":749,"content":1707},[1708],{"text":1709,"type":747},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":749,"content":1711},[1712,1714,1720],{"text":1713,"type":747},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":983,"type":747,"marks":1715},[1716,1719],{"type":757,"attrs":1717},{"href":759,"uuid":48,"anchor":48,"custom":1718,"target":760,"linktype":13},{},{"type":1081},{"text":1721,"type":747}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":741,"attrs":1723,"content":1724},{"level":743},[1725],{"text":1726,"type":747},"A Day of Rest",{"type":749,"content":1728},[1729,1731,1739,1741,1749],{"text":1730,"type":747},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1732,"type":747,"marks":1733},"Aaron",[1734,1738],{"type":757,"attrs":1735},{"href":1736,"uuid":48,"anchor":48,"custom":1737,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1081},{"text":1740,"type":747}," and ",{"text":1742,"type":747,"marks":1743},"Flo",[1744,1748],{"type":757,"attrs":1745},{"href":1746,"uuid":48,"anchor":48,"custom":1747,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1081},{"text":1750,"type":747},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":749,"content":1752},[1753,1755,1763,1765,1773,1775,1783],{"text":1754,"type":747},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1756,"type":747,"marks":1757},"researchers",[1758,1762],{"type":757,"attrs":1759},{"href":1760,"uuid":48,"anchor":48,"custom":1761,"target":760,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1081},{"text":1764,"type":747}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1766,"type":747,"marks":1767},"FightCamp Trainers",[1768,1772],{"type":757,"attrs":1769},{"href":1770,"uuid":48,"anchor":48,"custom":1771,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1081},{"text":1774,"type":747}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1776,"type":747,"marks":1777},"neurological connections",[1778,1782],{"type":757,"attrs":1779},{"href":1780,"uuid":48,"anchor":48,"custom":1781,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1081},{"text":1784,"type":747},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":749,"content":1786},[1787],{"text":1788,"type":747},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":741,"attrs":1790,"content":1791},{"level":743},[1792],{"text":1203,"type":747},{"type":749,"content":1794},[1795,1796,1802],{"text":1207,"type":747},{"text":754,"type":747,"marks":1797},[1798,1801],{"type":757,"attrs":1799},{"href":1212,"uuid":48,"anchor":48,"custom":1800,"target":760,"linktype":13},{},{"type":1081},{"text":1216,"type":747},{"type":749,"content":1804},[1805],{"text":1220,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1807,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1812,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1813,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1808,"component":118,"meta_info":1809,"meta_title":7,"block_image":1810,"cover_image":1811,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1816,"title":1817,"plugin":43,"description":1818},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1820,"alt":1821,"name":7,"focus":7,"title":1821,"filename":1822,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1013],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1833,"created_at":1834,"published_at":1835,"updated_at":1836,"id":1837,"uuid":1838,"content":1839,"slug":2111,"full_slug":2112,"sort_by_date":48,"position":2113,"tag_list":2114,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":2115,"first_published_at":2116,"release_id":48,"lang":60,"path":1245,"alternates":2117,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":1840,"faqs":1841,"title":1833,"topic":1858,"author":720,"content":1873,"category":2092,"schedule":2100,"component":999,"meta_info":2101,"cover_image":2105,"description":2109,"contributors":2110},"0970fa5a-5687-49ba-9c33-b7285372264c",[1842,1846,1850,1854],{"_uid":1843,"answer":1844,"question":1845,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":1847,"answer":1848,"question":1849,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":1851,"answer":1852,"question":1853,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":1855,"answer":1856,"question":1857,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":1859,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1871,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1872,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1860,"component":39,"meta_info":1868,"block_image":1869,"cover_image":1870,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1861,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1866,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1867,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1862,"component":118,"meta_info":1863,"meta_title":7,"block_image":1864,"cover_image":1865,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":738,"content":1874},[1875,1880,1900,1905,1910,1914,1946,1950,1955,1965,1985,1989,1994,1998,2024,2028,2054,2058,2063,2075,2079,2089],{"type":741,"attrs":1876,"content":1877},{"level":743},[1878],{"text":1879,"type":747},"How to Get Better Head Movement in Boxing",{"type":749,"content":1881},[1882,1884,1891,1893,1898],{"text":1883,"type":747},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1885,"type":747,"marks":1886},"movements",[1887],{"type":757,"attrs":1888},{"href":1889,"uuid":48,"anchor":48,"custom":1890,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1892,"type":747}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1894,"type":747,"marks":1895},"employ",[1896],{"type":1897},"italic",{"text":1899,"type":747}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":741,"attrs":1901,"content":1902},{"level":743},[1903],{"text":1904,"type":747},"3 Boxing Head Movement Drills",{"type":741,"attrs":1906,"content":1907},{"level":770},[1908],{"text":1909,"type":747},"The 5 Point Pivot Drill",{"type":749,"content":1911},[1912],{"text":1913,"type":747},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":824,"content":1915},[1916,1922,1928,1934,1940],{"type":827,"content":1917},[1918],{"type":749,"content":1919},[1920],{"text":1921,"type":747},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":827,"content":1923},[1924],{"type":749,"content":1925},[1926],{"text":1927,"type":747},"Weave under to the other side (to avoid hooks)",{"type":827,"content":1929},[1930],{"type":749,"content":1931},[1932],{"text":1933,"type":747},"Pull back/sway (good for avoiding uppercuts)",{"type":827,"content":1935},[1936],{"type":749,"content":1937},[1938],{"text":1939,"type":747},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":827,"content":1941},[1942],{"type":749,"content":1943},[1944],{"text":1945,"type":747},"Throw a punch (it's important that defense and offense are fluid) ",{"type":749,"content":1947},[1948],{"text":1949,"type":747},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":741,"attrs":1951,"content":1952},{"level":770},[1953],{"text":1954,"type":747},"Frame and Shoot Drill",{"type":749,"content":1956},[1957,1959,1963],{"text":1958,"type":747},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":1960,"type":747,"marks":1961},"will",[1962],{"type":1897},{"text":1964,"type":747}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":824,"content":1966},[1967,1973,1979],{"type":827,"content":1968},[1969],{"type":749,"content":1970},[1971],{"text":1972,"type":747},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":827,"content":1974},[1975],{"type":749,"content":1976},[1977],{"text":1978,"type":747},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":827,"content":1980},[1981],{"type":749,"content":1982},[1983],{"text":1984,"type":747},"Once you know what feels best, throw a punch from that position. ",{"type":749,"content":1986},[1987],{"text":1988,"type":747},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":741,"attrs":1990,"content":1991},{"level":770},[1992],{"text":1993,"type":747},"The Line Drill",{"type":749,"content":1995},[1996],{"text":1997,"type":747},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":824,"content":1999},[2000,2006,2012,2018],{"type":827,"content":2001},[2002],{"type":749,"content":2003},[2004],{"text":2005,"type":747},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":827,"content":2007},[2008],{"type":749,"content":2009},[2010],{"text":2011,"type":747}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":827,"content":2013},[2014],{"type":749,"content":2015},[2016],{"text":2017,"type":747},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":827,"content":2019},[2020],{"type":749,"content":2021},[2022],{"text":2023,"type":747},"Repeat step 1",{"type":749,"content":2025},[2026],{"text":2027,"type":747},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":824,"content":2029},[2030,2036,2042,2048],{"type":827,"content":2031},[2032],{"type":749,"content":2033},[2034],{"text":2035,"type":747},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":827,"content":2037},[2038],{"type":749,"content":2039},[2040],{"text":2041,"type":747},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":827,"content":2043},[2044],{"type":749,"content":2045},[2046],{"text":2047,"type":747},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":827,"content":2049},[2050],{"type":749,"content":2051},[2052],{"text":2053,"type":747},"Return to neutral and repeat the sequence",{"type":749,"content":2055},[2056],{"text":2057,"type":747},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":741,"attrs":2059,"content":2060},{"level":743},[2061],{"text":2062,"type":747},"Keep Your Head Moving",{"type":749,"content":2064},[2065,2067,2073],{"text":2066,"type":747},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":1885,"type":747,"marks":2068},[2069],{"type":757,"attrs":2070},{"href":2071,"uuid":48,"anchor":48,"custom":2072,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2074,"type":747}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":741,"attrs":2076,"content":2077},{"level":743},[2078],{"text":1203,"type":747},{"type":749,"content":2080},[2081,2082,2087],{"text":1207,"type":747},{"text":754,"type":747,"marks":2083},[2084],{"type":757,"attrs":2085},{"href":1212,"uuid":48,"anchor":48,"custom":2086,"target":760,"linktype":13},{},{"text":2088,"type":747}," 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":749,"content":2090},[2091],{"text":1568,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2093,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2098,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2099,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2094,"component":118,"meta_info":2095,"meta_title":7,"block_image":2096,"cover_image":2097,"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":2102,"title":2103,"plugin":43,"description":2104},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2106,"alt":2107,"name":7,"focus":7,"title":2107,"filename":2108,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1013],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2119,"created_at":2120,"published_at":2121,"updated_at":2122,"id":2123,"uuid":2124,"content":2125,"slug":2295,"full_slug":2296,"sort_by_date":48,"position":2297,"tag_list":2298,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":2299,"first_published_at":2300,"release_id":48,"lang":60,"path":1245,"alternates":2301,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2126,"faqs":2127,"title":2144,"topic":2145,"author":2160,"content":2161,"category":2279,"schedule":2287,"component":999,"meta_info":2288,"cover_image":2291,"description":2290,"contributors":2294},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2128,2132,2136,2140],{"_uid":2129,"answer":2130,"question":2131,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2133,"answer":2134,"question":2135,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2137,"answer":2138,"question":2139,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2141,"answer":2142,"question":2143,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2146,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2158,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2159,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2147,"component":39,"meta_info":2155,"block_image":2156,"cover_image":2157,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2148,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2153,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2154,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2149,"component":118,"meta_info":2150,"meta_title":7,"block_image":2151,"cover_image":2152,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":738,"content":2162},[2163,2176,2181,2186,2199,2202,2207,2218,2221,2226,2237,2241,2245,2250,2263,2267,2276],{"type":749,"content":2164},[2165,2167,2174],{"text":2166,"type":747},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2168,"type":747,"marks":2169},"shadowboxing",[2170],{"type":757,"attrs":2171},{"href":2172,"uuid":48,"anchor":48,"custom":2173,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2175,"type":747}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":741,"attrs":2177,"content":2178},{"level":743},[2179],{"text":2180,"type":747},"Why You Should Practice Shadowboxing With Hand Weights",{"type":741,"attrs":2182,"content":2183},{"level":770},[2184],{"text":2185,"type":747},"1. Speed",{"type":777,"attrs":2187},{"id":2188,"body":2189},"58589914-3cf9-454d-8369-7218c807f59a",[2190],{"url":2191,"_uid":2193,"image":2194,"component":787,"copyright_details":2198},{"id":7,"url":7,"linktype":2192,"fieldtype":14,"cached_url":7},"story","i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2195,"alt":2196,"name":7,"focus":48,"title":2196,"filename":2197,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":749,"content":2200},[2201],{"text":2134,"type":747},{"type":741,"attrs":2203,"content":2204},{"level":770},[2205],{"text":2206,"type":747},"2. Arm Endurance",{"type":777,"attrs":2208},{"id":2188,"body":2209},[2210],{"url":2211,"_uid":2212,"image":2213,"component":787,"copyright_details":2217},{"id":7,"url":7,"linktype":2192,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2214,"alt":2215,"name":7,"focus":48,"title":2215,"filename":2216,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":749,"content":2219},[2220],{"text":2138,"type":747},{"type":741,"attrs":2222,"content":2223},{"level":770},[2224],{"text":2225,"type":747},"3. Cardiovascular Conditioning",{"type":777,"attrs":2227},{"id":2188,"body":2228},[2229],{"url":2230,"_uid":2231,"image":2232,"component":787,"copyright_details":2236},{"id":7,"url":7,"linktype":2192,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2233,"alt":2234,"name":7,"focus":48,"title":2234,"filename":2235,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":749,"content":2238},[2239],{"text":2240,"type":747},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":749,"content":2242},[2243],{"text":2244,"type":747},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":741,"attrs":2246,"content":2247},{"level":743},[2248],{"text":2249,"type":747},"Amp Up Your Training",{"type":749,"content":2251},[2252,2254,2261],{"text":2253,"type":747},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2255,"type":747,"marks":2256},"FightCamp Facebook Community",[2257],{"type":757,"attrs":2258},{"href":2259,"uuid":48,"anchor":48,"custom":2260,"target":760,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2262,"type":747}," and let me know.",{"type":741,"attrs":2264,"content":2265},{"level":743},[2266],{"text":1203,"type":747},{"type":749,"content":2268},[2269,2270,2275],{"text":1207,"type":747},{"text":754,"type":747,"marks":2271},[2272],{"type":757,"attrs":2273},{"href":1212,"uuid":48,"anchor":48,"custom":2274,"target":760,"linktype":13},{},{"text":2088,"type":747},{"type":749,"content":2277},[2278],{"text":1568,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2280,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2285,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2286,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2281,"component":118,"meta_info":2282,"meta_title":7,"block_image":2283,"cover_image":2284,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2289,"title":2144,"plugin":43,"description":2290},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2292,"alt":2119,"name":7,"focus":48,"title":2119,"filename":2293,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1013],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2303,"created_at":2304,"published_at":2305,"updated_at":2306,"id":2307,"uuid":2308,"content":2309,"slug":2673,"full_slug":2674,"sort_by_date":48,"position":2675,"tag_list":2676,"is_startpage":9,"parent_id":1014,"meta_data":48,"group_id":2677,"first_published_at":2678,"release_id":48,"lang":60,"path":1245,"alternates":2679,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2310,"faqs":2311,"title":2303,"topic":2340,"author":2355,"content":2356,"category":2654,"schedule":2662,"component":999,"meta_info":2663,"cover_image":2667,"description":2671,"contributors":2672},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2312,2316,2320,2324,2328,2332,2336],{"_uid":2313,"answer":2314,"question":2315,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2317,"answer":2318,"question":2319,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2321,"answer":2322,"question":2323,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2325,"answer":2326,"question":2327,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2329,"answer":2330,"question":2331,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2333,"answer":2334,"question":2335,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2337,"answer":2338,"question":2339,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2341,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2353,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2354,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2342,"component":39,"meta_info":2350,"block_image":2351,"cover_image":2352,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2343,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2348,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2349,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2344,"component":118,"meta_info":2345,"meta_title":7,"block_image":2346,"cover_image":2347,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":738,"content":2357},[2358,2363,2367,2371,2375,2395,2399,2403,2407,2412,2416,2460,2465,2469,2483,2487,2509,2514,2518,2584,2589,2593,2613,2618,2632,2636,2641,2651],{"type":741,"attrs":2359,"content":2360},{"level":743},[2361],{"text":2362,"type":747},"Boxing Terminology",{"type":749,"content":2364},[2365],{"text":2366,"type":747},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":741,"attrs":2368,"content":2369},{"level":743},[2370],{"text":2315,"type":747},{"type":749,"content":2372},[2373],{"text":2374,"type":747},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":824,"content":2376},[2377,2383],{"type":827,"content":2378},[2379],{"type":749,"content":2380},[2381],{"text":2382,"type":747},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":827,"content":2384},[2385],{"type":749,"content":2386},[2387,2389,2393],{"text":2388,"type":747},"Southpaw Stance",{"text":2390,"type":747,"marks":2391}," ",[2392],{"type":799},{"text":2394,"type":747},"– Standing with your right foot farther out in front than your left foot",{"type":741,"attrs":2396,"content":2397},{"level":743},[2398],{"text":2319,"type":747},{"type":749,"content":2400},[2401],{"text":2402,"type":747},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":749,"content":2404},[2405],{"text":2406,"type":747},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":741,"attrs":2408,"content":2409},{"level":770},[2410],{"text":2411,"type":747},"Boxing Punches",{"type":749,"content":2413},[2414],{"text":2415,"type":747},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":824,"content":2417},[2418,2424,2430,2436,2442,2448,2454],{"type":827,"content":2419},[2420],{"type":749,"content":2421},[2422],{"text":2423,"type":747},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":827,"content":2425},[2426],{"type":749,"content":2427},[2428],{"text":2429,"type":747},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":827,"content":2431},[2432],{"type":749,"content":2433},[2434],{"text":2435,"type":747},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":827,"content":2437},[2438],{"type":749,"content":2439},[2440],{"text":2441,"type":747},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":827,"content":2443},[2444],{"type":749,"content":2445},[2446],{"text":2447,"type":747},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":827,"content":2449},[2450],{"type":749,"content":2451},[2452],{"text":2453,"type":747},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":827,"content":2455},[2456],{"type":749,"content":2457},[2458],{"text":2459,"type":747},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":741,"attrs":2461,"content":2462},{"level":770},[2463],{"text":2464,"type":747},"Boxing Movements",{"type":749,"content":2466},[2467],{"text":2468,"type":747},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":824,"content":2470},[2471,2477],{"type":827,"content":2472},[2473],{"type":749,"content":2474},[2475],{"text":2476,"type":747},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":827,"content":2478},[2479],{"type":749,"content":2480},[2481],{"text":2482,"type":747},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":749,"content":2484},[2485],{"text":2486,"type":747},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":824,"content":2488},[2489,2503],{"type":827,"content":2490},[2491],{"type":749,"content":2492},[2493,2501],{"text":2494,"type":747,"marks":2495},"Shoulder Roll",[2496,2500],{"type":757,"attrs":2497},{"href":2498,"uuid":48,"anchor":48,"custom":2499,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1081},{"text":2502,"type":747}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":827,"content":2504},[2505],{"type":749,"content":2506},[2507],{"text":2508,"type":747},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":741,"attrs":2510,"content":2511},{"level":770},[2512],{"text":2513,"type":747},"Boxing Training",{"type":749,"content":2515},[2516],{"text":2517,"type":747},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1328,"attrs":2519,"content":2521},{"order":2520},{"order":1331},[2522,2528,2534,2548,2562],{"type":827,"content":2523},[2524],{"type":749,"content":2525},[2526],{"text":2527,"type":747},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":827,"content":2529},[2530],{"type":749,"content":2531},[2532],{"text":2533,"type":747},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":827,"content":2535},[2536],{"type":749,"content":2537},[2538,2546],{"text":2539,"type":747,"marks":2540},"Mittwork",[2541,2545],{"type":757,"attrs":2542},{"href":2543,"uuid":48,"anchor":48,"custom":2544,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1081},{"text":2547,"type":747}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":827,"content":2549},[2550],{"type":749,"content":2551},[2552,2560],{"text":2553,"type":747,"marks":2554},"Sparring",[2555,2559],{"type":757,"attrs":2556},{"href":2557,"uuid":48,"anchor":48,"custom":2558,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1081},{"text":2561,"type":747}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":827,"content":2563},[2564],{"type":749,"content":2565},[2566,2574,2576,2582],{"text":2567,"type":747,"marks":2568},"Roadwork",[2569,2573],{"type":757,"attrs":2570},{"href":2571,"uuid":48,"anchor":48,"custom":2572,"target":760,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1081},{"text":2575,"type":747}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1074,"type":747,"marks":2577},[2578,2581],{"type":757,"attrs":2579},{"href":2571,"uuid":48,"anchor":48,"custom":2580,"target":760,"linktype":13},{},{"type":1081},{"text":2583,"type":747}," to add to your boxer training.",{"type":741,"attrs":2585,"content":2586},{"level":770},[2587],{"text":2588,"type":747},"Heavy Bag Training",{"type":749,"content":2590},[2591],{"text":2592,"type":747},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":824,"content":2594},[2595,2601,2607],{"type":827,"content":2596},[2597],{"type":749,"content":2598},[2599],{"text":2600,"type":747},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":827,"content":2602},[2603],{"type":749,"content":2604},[2605],{"text":2606,"type":747},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":827,"content":2608},[2609],{"type":749,"content":2610},[2611],{"text":2612,"type":747},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":741,"attrs":2614,"content":2615},{"level":770},[2616],{"text":2617,"type":747},"Recovery",{"type":749,"content":2619},[2620,2622,2630],{"text":2621,"type":747},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2623,"type":747,"marks":2624},"interview with FightCamp Trainer Coach PJ",[2625,2629],{"type":757,"attrs":2626},{"href":2627,"uuid":48,"anchor":48,"custom":2628,"target":760,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1081},{"text":2631,"type":747},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":749,"content":2633},[2634],{"text":2635,"type":747},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":741,"attrs":2637,"content":2638},{"level":743},[2639],{"text":2640,"type":747},"Talk and Train Like a Fighter",{"type":749,"content":2642},[2643,2644,2650],{"text":1207,"type":747},{"text":754,"type":747,"marks":2645},[2646,2649],{"type":757,"attrs":2647},{"href":1212,"uuid":48,"anchor":48,"custom":2648,"target":760,"linktype":13},{},{"type":1081},{"text":1216,"type":747},{"type":749,"content":2652},[2653],{"text":1220,"type":747},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2655,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2660,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2661,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2656,"component":118,"meta_info":2657,"meta_title":7,"block_image":2658,"cover_image":2659,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2664,"title":2665,"plugin":43,"description":2666},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2668,"alt":2669,"name":7,"focus":7,"title":2669,"filename":2670,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1013],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":999,"created_at":2681,"published_at":2682,"updated_at":2683,"id":2684,"uuid":2685,"content":2686,"slug":999,"full_slug":2707,"sort_by_date":48,"position":446,"tag_list":2708,"is_startpage":9,"parent_id":2709,"meta_data":48,"group_id":2710,"first_published_at":2711,"release_id":48,"lang":60,"path":7,"alternates":2712,"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":2687,"component":2688,"meta_info":2689,"custom_content_list":2691},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2690,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2692,2697,2702],{"_uid":2693,"label":2694,"value":2695,"dev_id":2696,"component":747},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2698,"label":2699,"value":2700,"dev_id":2701,"component":747},"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":2703,"label":2704,"value":2705,"dev_id":2706,"component":747},"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",[],1785892856358]