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Heavy bag training provides resistance for your strikes and can increase your power.","How do I punch harder?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"a25ba7a0-27e1-419d-b23b-b18f32eb3be5","Heavy bag training doesn’t require a lot of equipment. There are only four (4) important things that you need to start heavy boxing bag training: 1. A Heavy Bag - Unlike a free-standing boxing bag, a heavy bag is usually suspended from the ceiling and can weigh as much as 200 pounds in total. The material of a heavy bag is also usually thicker and absorbs strikes more. 2. Specialized Heavy Bag Gloves - Heavy bag gloves will protect your hands during any heavy bag workout. 3. Wrist Wraps - Choosing to invest in hand wraps such as quick wraps can provide an extra layer of protection for your knuckles, which is especially important considering a heavy bag is thicker and can potentially rough up your hands more. 4. Space To Move - Ideally, you have an area in your home or wherever you work out where a bag can be suspended from the ceiling. Alternatively, find a space that is about 6 feet by 6 feet where you can comfortably move in a circle around a bag.","What do I need for heavy bag training?",{"_uid":676,"answer":677,"question":678,"component":670},"0bdc538c-419c-4d18-a1df-8d658b1fc694","Training with a heavy bag is a little different than with a free-standing bag. Your strikes will be absorbed more, which will inevitably slow down your striking speed. There are 3 (three) things to concentrate on in heavy bag training: 1. Focus on balance 2. Snap your punches 3. Practice power strikes","How do you train on a heavy bag?",{"_uid":680,"answer":681,"question":682,"component":670},"49ee7537-d711-499d-bfe4-bf46b0e18b0b","Heavy bag training at home is an effective way to increase your striking power, as well as speed. Focus on moving constantly and keeping your guard up when hitting a heavy bag.","What is heavy bag training?",{"_uid":684,"answer":685,"question":686,"component":670},"b0f2809a-334f-47ab-82ed-58fc5801a3a3","As with a normal bag, striking a heavy bag is a great cardio workout. When you start to become more comfortable with the weight of the bag, start focusing on increasing your punching speed to increase the cardio benefits.","Is heavy bag training good cardio?",{"_uid":688,"answer":689,"question":690,"component":670},"4475f608-3fed-49c2-b9f2-946fb18f0f23","Heavy bags are one of the best workouts for boxing training. Rather than focusing on speed, working out with a heavy bag helps a fighter to develop muscle strength in their arms, chest, and overall body. During a heavy bag workout, your core is also constantly engaged and the abdominal muscles will get stronger.","Are heavy bags a good workout?",{"_uid":692,"answer":693,"question":694,"component":670},"0bea9e23-a3ec-4182-92bb-c59b95df92c7","There’s no right or wrong answer to how long a workout should be on a heavy bag. Due to the increased weight of a heavy bag vs. a free-standing punching bag, heavy bag workouts may be quicker, lasting only 10-15 minutes, but a boxer can work out for as long as 30 minutes if they are professionally trained.","How long should you workout on a heavy bag?",{"_uid":696,"answer":697,"question":698,"component":670},"cef08565-7b0d-4bc1-b8bf-68bf7c5f51d4","The benefits of a heavy bag come from its weight, not you striking the bag harder than normal. With that said, your strikes should have more power than when striking a standard bag. Aim to punch with around 70% of your total power and focus on snapping your strike back.","How hard should you hit a heavy bag?",{"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":733,"full_slug":734,"sort_by_date":48,"position":635,"tag_list":735,"is_startpage":9,"parent_id":736,"meta_data":48,"group_id":737,"first_published_at":738,"release_id":48,"lang":60,"path":48,"alternates":739,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"FightCamp Team","2021-09-21T21:29:31.894Z","2022-02-09T19:17:51.495Z","2022-02-09T19:17:51.517Z",72873310,"7b09efb4-fee4-4672-b973-73c566c0cf92",{"bio":722,"_uid":723,"name":715,"photo":724,"component":727,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":728,"social_link_youtube":729,"social_link_facebook":730,"social_link_linkedin":7,"social_link_instagram":731,"social_link_pinterest":732},"The FightCamp Team is in your corner, curating the latest in at-home boxing, kickboxing, and fitness training. With up-to-date and expert-level information from workouts, boxing tips and technique, wellness and nutrition, and fight news, our goal is to help you find the fighter within!","a991c97a-ea4c-4f5e-87bf-50e93264a287",{"id":725,"alt":715,"name":7,"focus":48,"title":715,"filename":726,"copyright":7,"fieldtype":50},3818339,"https://a.storyblok.com/f/115220/350x350/d2898bbc44/fightcamp_team.png","author","https://joinfightcamp.com","https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ","https://www.facebook.com/fightcamp","https://www.instagram.com/fightcamp","https://www.pinterest.com/JoinFightCamp","fightcamp-team","authors/fightcamp-team",[],65634443,"e495a00c-f0fb-451a-92d2-76c0c8af81b9","2021-10-20T17:21:31.144Z",[],{"type":741,"content":742},"doc",[743,749,756,760,766,791,796,810,815,851,856,875,880,884,889,909,914,918,923,927,943,948,968,973,976,981,997,1002,1005,1040,1045],{"type":744,"content":745},"paragraph",[746],{"text":747,"type":748},"One of the best ways to build up striking strength in boxing is to make use of a heavy bag in your training. Heavy bag training provides resistance for your strikes and can increase your power. To start, let’s look at the basics of what you’ll need for this type of workout.","text",{"type":750,"attrs":751,"content":753},"heading",{"level":752},2,[754],{"text":755,"type":748},"What Do I Need For Heavy Bag Training?",{"type":744,"content":757},[758],{"text":759,"type":748},"Heavy bag training doesn’t require a lot of equipment. There are only four (4) important things that you need to start heavy boxing bag training:",{"type":750,"attrs":761,"content":763},{"level":762},3,[764],{"text":765,"type":748},"1. A Heavy Bag",{"type":744,"content":767},[768,770,776,784,789],{"text":769,"type":748},"Unlike a free-standing boxing bag, a ",{"text":771,"type":748,"marks":772}," ",[773],{"type":774,"attrs":775},"styled",{"class":7},{"text":777,"type":748,"marks":778},"heavy bag",[779],{"type":780,"attrs":781},"link",{"href":782,"uuid":48,"anchor":48,"target":783,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-choose-the-right-punching-bag-for-your-workout","_blank",{"text":785,"type":748,"marks":786},"  ",[787],{"type":774,"attrs":788},{"class":7},{"text":790,"type":748},"is usually suspended from the ceiling and can weigh as much as 200 pounds in total. The material of a heavy bag is also usually thicker and absorbs strikes more.",{"type":750,"attrs":792,"content":793},{"level":762},[794],{"text":795,"type":748},"2. Specialized Heavy Bag Gloves",{"type":744,"content":797},[798,804,808],{"text":799,"type":748,"marks":800},"Heavy bag gloves",[801],{"type":780,"attrs":802},{"href":803,"uuid":48,"anchor":48,"target":783,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/best-heavy-bag-boxing-gloves",{"text":785,"type":748,"marks":805},[806],{"type":774,"attrs":807},{"class":7},{"text":809,"type":748},"will protect your hands during any heavy bag workout.",{"type":750,"attrs":811,"content":812},{"level":762},[813],{"text":814,"type":748},"3. Wrist Wraps",{"type":744,"content":816},[817,819,823,829,833,835,839,845,849],{"text":818,"type":748},"Choosing to invest in ",{"text":771,"type":748,"marks":820},[821],{"type":774,"attrs":822},{"class":7},{"text":824,"type":748,"marks":825},"hand wraps",[826],{"type":780,"attrs":827},{"href":828,"uuid":48,"anchor":48,"target":783,"linktype":48},"https://blog.joinfightcamp.com/blogs/home-boxing-equipment/how-to-use-boxing-hand-wraps-for-beginners",{"text":785,"type":748,"marks":830},[831],{"type":774,"attrs":832},{"class":7},{"text":834,"type":748},"such as ",{"text":771,"type":748,"marks":836},[837],{"type":774,"attrs":838},{"class":7},{"text":840,"type":748,"marks":841},"quick wraps",[842],{"type":780,"attrs":843},{"href":844,"uuid":48,"anchor":48,"target":783,"linktype":48},"https://joinfightcamp.com/shop/?utm_source=organicblog&utm_medium=&utm_campaign=&utm_content=",{"text":785,"type":748,"marks":846},[847],{"type":774,"attrs":848},{"class":7},{"text":850,"type":748},"can provide an extra layer of protection for your knuckles, which is especially important considering a heavy bag is thicker and can potentially rough up your hands more.",{"type":750,"attrs":852,"content":853},{"level":762},[854],{"text":855,"type":748},"4. Space To Move",{"type":744,"content":857},[858,860,864,869,873],{"text":859,"type":748},"Ideally, you have an area in your home or wherever you work out where a bag can be suspended from the ceiling. Alternatively, find a space that is about 6 feet by 6 feet where you can comfortably move in a circle around a bag. The ",{"text":771,"type":748,"marks":861},[862],{"type":774,"attrs":863},{"class":7},{"text":865,"type":748,"marks":866},"FightCamp heavy workout mat",[867],{"type":780,"attrs":868},{"href":844,"uuid":48,"anchor":48,"target":783,"linktype":48},{"text":785,"type":748,"marks":870},[871],{"type":774,"attrs":872},{"class":7},{"text":874,"type":748},"is 8 feet by 4 feet and offers ample space to train as well.",{"type":750,"attrs":876,"content":877},{"level":752},[878],{"text":879,"type":748},"How Do You Train On a Heavy Bag?",{"type":744,"content":881},[882],{"text":883,"type":748},"Training with a heavy bag is a little different than with a free-standing bag. Your strikes will be absorbed more, which will inevitably slow down your striking speed. Here are just a few tips to get the most out of your heavy bag training benefits:",{"type":750,"attrs":885,"content":886},{"level":762},[887],{"text":888,"type":748},"1. Focus On Balance",{"type":744,"content":890},[891,893,897,903,907],{"text":892,"type":748},"When striking a heavy bag, you may find that your weight is thrown off as your strikes do not rebound off the bag. Focus on adjusting your stance and staying firm when striking the bag. ",{"text":771,"type":748,"marks":894},[895],{"type":774,"attrs":896},{"class":7},{"text":898,"type":748,"marks":899},"Balance",[900],{"type":780,"attrs":901},{"href":902,"uuid":48,"anchor":48,"target":783,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-stay-balanced",{"text":785,"type":748,"marks":904},[905],{"type":774,"attrs":906},{"class":7},{"text":908,"type":748},"is key in boxing.",{"type":750,"attrs":910,"content":911},{"level":762},[912],{"text":913,"type":748},"2. Snap Your Punches",{"type":744,"content":915},[916],{"text":917,"type":748},"It will be tempting to let your strikes sink into the bag and stay there. Aim to snap your punches back as soon as they make contact with the heavy bag so that you aren’t sacrificing speed for power.",{"type":750,"attrs":919,"content":920},{"level":762},[921],{"text":922,"type":748},"3. Practice Power Strikes",{"type":744,"content":924},[925],{"text":926,"type":748},"Certain strikes, such as body shots and the cross, are meant to have power behind them, whereas strikes like the jab are meant to be quick. While you should still practice speed strikes, focus on improving the power of your heavy strikes.",{"type":744,"content":928},[929,931,935,941],{"text":930,"type":748},"Heavy bag training at home is an effective way to ",{"text":771,"type":748,"marks":932},[933],{"type":774,"attrs":934},{"class":7},{"text":936,"type":748,"marks":937},"increase your striking power",[938],{"type":780,"attrs":939},{"href":940,"uuid":48,"anchor":48,"target":783,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-increase-punching-power-without-boxing-equipment",{"text":942,"type":748},", as well as speed. Focus on moving constantly and keeping your guard up when hitting a heavy bag.",{"type":750,"attrs":944,"content":945},{"level":752},[946],{"text":947,"type":748},"Is Heavy Bag Training Good Cardio?",{"type":744,"content":949},[950,952,956,962,966],{"text":951,"type":748},"As with a normal bag, striking a heavy bag is a great cardio workout. When you start to become more comfortable with the weight of the bag, start focusing on ",{"text":771,"type":748,"marks":953},[954],{"type":774,"attrs":955},{"class":7},{"text":957,"type":748,"marks":958},"increasing your punching speed",[959],{"type":780,"attrs":960},{"href":961,"uuid":48,"anchor":48,"target":783,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-increase-punching-speed-boxing-tips-and-exercises",{"text":785,"type":748,"marks":963},[964],{"type":774,"attrs":965},{"class":7},{"text":967,"type":748},"to increase the cardio benefits.",{"type":750,"attrs":969,"content":970},{"level":752},[971],{"text":972,"type":748},"Are Heavy Bags a Good Workout?",{"type":744,"content":974},[975],{"text":689,"type":748},{"type":750,"attrs":977,"content":978},{"level":752},[979],{"text":980,"type":748},"How Long Should You Workout On a Heavy Bag?",{"type":744,"content":982},[983,985,989,995],{"text":984,"type":748},"There’s no right or wrong answer to how long a workout should be on a heavy bag. Due to the increased weight of a heavy bag vs. a free-standing punching bag, heavy bag workouts may be quicker, lasting only 10-15 minutes, but a boxer can work out for as long as 30 minutes if they are professionally trained. For a simple beginner heavy bag workout, try this quick ",{"text":771,"type":748,"marks":986},[987],{"type":774,"attrs":988},{"class":7},{"text":990,"type":748,"marks":991},"3-round workout",[992],{"type":780,"attrs":993},{"href":994,"uuid":48,"anchor":48,"target":783,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-round-heavy-bag-boxing-workout-for-beginners",{"text":996,"type":748},".",{"type":750,"attrs":998,"content":999},{"level":752},[1000],{"text":1001,"type":748},"How Hard Should You Hit a Heavy Bag?",{"type":744,"content":1003},[1004],{"text":697,"type":748},{"type":744,"content":1006},[1007,1009,1013,1018,1022,1024,1028,1034,1038],{"text":1008,"type":748},"Heavy bag training is an effective way of building strength for any boxer. To see a full library of punching bag workouts, visit our",{"text":785,"type":748,"marks":1010},[1011],{"type":774,"attrs":1012},{"class":7},{"text":1014,"type":748,"marks":1015},"YouTube channel",[1016],{"type":780,"attrs":1017},{"href":729,"uuid":48,"anchor":48,"target":783,"linktype":48},{"text":785,"type":748,"marks":1019},[1020],{"type":774,"attrs":1021},{"class":7},{"text":1023,"type":748},"or our ",{"text":771,"type":748,"marks":1025},[1026],{"type":774,"attrs":1027},{"class":7},{"text":1029,"type":748,"marks":1030},"workout playlist",[1031],{"type":780,"attrs":1032},{"href":1033,"uuid":48,"anchor":48,"target":783,"linktype":48},"https://www.joinfightcamp.com/workouts",{"text":785,"type":748,"marks":1035},[1036],{"type":774,"attrs":1037},{"class":7},{"text":1039,"type":748},"on the FightCamp website today.",{"type":750,"attrs":1041,"content":1042},{"level":762},[1043],{"text":1044,"type":748},"Related Articles",{"type":744,"content":1046},[1047,1052,1054,1059,1060,1065,1066],{"text":1048,"type":748,"marks":1049},"How To Choose The Right Punching Bag For Your Workout",[1050],{"type":780,"attrs":1051},{"href":782,"uuid":48,"anchor":48,"target":783,"linktype":48},{"type":1053},"hard_break",{"text":1055,"type":748,"marks":1056},"BEST Heavy Bag Boxing Gloves",[1057],{"type":780,"attrs":1058},{"href":803,"uuid":48,"anchor":48,"target":783,"linktype":48},{"type":1053},{"text":1061,"type":748,"marks":1062},"How To Increase Punching Power",[1063],{"type":780,"attrs":1064},{"href":940,"uuid":48,"anchor":48,"target":783,"linktype":48},{"type":1053},{"text":1067,"type":748,"marks":1068},"3-Round Heavy Bag Boxing Workout",[1069],{"type":780,"attrs":1070},{"href":994,"uuid":48,"anchor":48,"target":783,"linktype":48},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1072,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1077,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1078,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1073,"component":118,"meta_info":1074,"meta_title":7,"block_image":1075,"cover_image":1076,"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},[],[],"2021-03-15 00:00","article",{"_uid":1082,"title":657,"plugin":43,"description":1083},"216e03ed-5a9f-485c-b526-b134418826e4","Heavy bag boxing training is an effective way to increase power and speed. Here’s how to build your striking strength and muscles using a HEAVY BAG.",{"id":1085,"alt":1086,"name":7,"focus":48,"title":1086,"filename":1087,"copyright":7,"fieldtype":50},3367422,"How To Train On a Heavy Bag","https://a.storyblok.com/f/115220/2400x990/42a6d4a60f/how-to-train-on-a-heavy-bag.jpg",[],"how-to-train-on-a-heavy-bag-boxing-tips","blogs/how-to-train-on-a-heavy-bag-boxing-tips",-600,[],60887917,"76fa8da8-7319-4ff1-b6f6-4fce9699c296","2021-03-15T12:28:00.000Z",[],["Reactive",1098],[1099,1395,1628,1802,1978,2254],{"name":1100,"created_at":1101,"published_at":1102,"updated_at":1103,"id":1104,"uuid":1105,"content":1106,"slug":1386,"full_slug":1387,"sort_by_date":48,"position":1388,"tag_list":1389,"is_startpage":9,"parent_id":1093,"meta_data":48,"group_id":1391,"first_published_at":1392,"release_id":48,"lang":60,"path":1393,"alternates":1394,"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":1107,"faqs":1108,"title":1100,"topic":1125,"author":1140,"content":1141,"category":1367,"schedule":1375,"component":1080,"meta_info":1376,"cover_image":1380,"description":1384,"contributors":1385},"0970fa5a-5687-49ba-9c33-b7285372264c",[1109,1113,1117,1121],{"_uid":1110,"answer":1111,"question":1112,"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":1114,"answer":1115,"question":1116,"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":1118,"answer":1119,"question":1120,"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":1122,"answer":1123,"question":1124,"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":1126,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":1138,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":1139,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":1127,"component":39,"meta_info":1135,"block_image":1136,"cover_image":1137,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1128,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1133,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1134,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1129,"component":118,"meta_info":1130,"meta_title":7,"block_image":1131,"cover_image":1132,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":741,"content":1142},[1143,1148,1168,1173,1178,1182,1216,1220,1225,1235,1255,1259,1264,1268,1294,1298,1324,1328,1333,1345,1350,1363],{"type":750,"attrs":1144,"content":1145},{"level":752},[1146],{"text":1147,"type":748},"How to Get Better Head Movement in Boxing",{"type":744,"content":1149},[1150,1152,1159,1161,1166],{"text":1151,"type":748},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":1153,"type":748,"marks":1154},"movements",[1155],{"type":780,"attrs":1156},{"href":1157,"uuid":48,"anchor":48,"custom":1158,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":1160,"type":748}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":1162,"type":748,"marks":1163},"employ",[1164],{"type":1165},"italic",{"text":1167,"type":748}," 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":750,"attrs":1169,"content":1170},{"level":752},[1171],{"text":1172,"type":748},"3 Boxing Head Movement Drills",{"type":750,"attrs":1174,"content":1175},{"level":762},[1176],{"text":1177,"type":748},"The 5 Point Pivot Drill",{"type":744,"content":1179},[1180],{"text":1181,"type":748},"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":1183,"content":1184},"bullet_list",[1185,1192,1198,1204,1210],{"type":1186,"content":1187},"list_item",[1188],{"type":744,"content":1189},[1190],{"text":1191,"type":748},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":1186,"content":1193},[1194],{"type":744,"content":1195},[1196],{"text":1197,"type":748},"Weave under to the other side (to avoid hooks)",{"type":1186,"content":1199},[1200],{"type":744,"content":1201},[1202],{"text":1203,"type":748},"Pull back/sway (good for avoiding uppercuts)",{"type":1186,"content":1205},[1206],{"type":744,"content":1207},[1208],{"text":1209,"type":748},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":1186,"content":1211},[1212],{"type":744,"content":1213},[1214],{"text":1215,"type":748},"Throw a punch (it's important that defense and offense are fluid) ",{"type":744,"content":1217},[1218],{"text":1219,"type":748},"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":750,"attrs":1221,"content":1222},{"level":762},[1223],{"text":1224,"type":748},"Frame and Shoot Drill",{"type":744,"content":1226},[1227,1229,1233],{"text":1228,"type":748},"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":1230,"type":748,"marks":1231},"will",[1232],{"type":1165},{"text":1234,"type":748}," 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":1183,"content":1236},[1237,1243,1249],{"type":1186,"content":1238},[1239],{"type":744,"content":1240},[1241],{"text":1242,"type":748},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":1186,"content":1244},[1245],{"type":744,"content":1246},[1247],{"text":1248,"type":748},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":1186,"content":1250},[1251],{"type":744,"content":1252},[1253],{"text":1254,"type":748},"Once you know what feels best, throw a punch from that position. ",{"type":744,"content":1256},[1257],{"text":1258,"type":748},"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":750,"attrs":1260,"content":1261},{"level":762},[1262],{"text":1263,"type":748},"The Line Drill",{"type":744,"content":1265},[1266],{"text":1267,"type":748},"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":1183,"content":1269},[1270,1276,1282,1288],{"type":1186,"content":1271},[1272],{"type":744,"content":1273},[1274],{"text":1275,"type":748},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":1186,"content":1277},[1278],{"type":744,"content":1279},[1280],{"text":1281,"type":748}," 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":1186,"content":1283},[1284],{"type":744,"content":1285},[1286],{"text":1287,"type":748},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":1186,"content":1289},[1290],{"type":744,"content":1291},[1292],{"text":1293,"type":748},"Repeat step 1",{"type":744,"content":1295},[1296],{"text":1297,"type":748},"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":1183,"content":1299},[1300,1306,1312,1318],{"type":1186,"content":1301},[1302],{"type":744,"content":1303},[1304],{"text":1305,"type":748},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":1186,"content":1307},[1308],{"type":744,"content":1309},[1310],{"text":1311,"type":748},"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":1186,"content":1313},[1314],{"type":744,"content":1315},[1316],{"text":1317,"type":748},"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":1186,"content":1319},[1320],{"type":744,"content":1321},[1322],{"text":1323,"type":748},"Return to neutral and repeat the sequence",{"type":744,"content":1325},[1326],{"text":1327,"type":748},"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":750,"attrs":1329,"content":1330},{"level":752},[1331],{"text":1332,"type":748},"Keep Your Head Moving",{"type":744,"content":1334},[1335,1337,1343],{"text":1336,"type":748},"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":1153,"type":748,"marks":1338},[1339],{"type":780,"attrs":1340},{"href":1341,"uuid":48,"anchor":48,"custom":1342,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":1344,"type":748}," 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":750,"attrs":1346,"content":1347},{"level":752},[1348],{"text":1349,"type":748},"Train Like a Fighter",{"type":744,"content":1351},[1352,1354,1361],{"text":1353,"type":748},"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":1355,"type":748,"marks":1356},"FightCamp",[1357],{"type":780,"attrs":1358},{"href":1359,"uuid":48,"anchor":48,"custom":1360,"target":783,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1362,"type":748}," 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":744,"content":1364},[1365],{"text":1366,"type":748},"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":1368,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1373,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1374,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1369,"component":118,"meta_info":1370,"meta_title":7,"block_image":1371,"cover_image":1372,"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":1377,"title":1378,"plugin":43,"description":1379},"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":1381,"alt":1382,"name":7,"focus":7,"title":1382,"filename":1383,"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,[1390],"featured","0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z","training/{{story.slug}}",[],{"name":1396,"created_at":1397,"published_at":1398,"updated_at":1399,"id":1400,"uuid":1401,"content":1402,"slug":1621,"full_slug":1622,"sort_by_date":48,"position":1623,"tag_list":1624,"is_startpage":9,"parent_id":1093,"meta_data":48,"group_id":1625,"first_published_at":1626,"release_id":48,"lang":60,"path":1393,"alternates":1627,"default_full_slug":48,"translated_slugs":48},"First Time Dropped By A Body Shot | FightCamp Aaron Swenson","2022-04-07T13:46:03.983Z","2023-01-21T01:56:08.110Z","2023-01-21T01:56:08.141Z",122505515,"3739f24f-d8a4-409e-acbe-4ebdc4a8c24c",{"_uid":1403,"faqs":1404,"title":1396,"topic":1421,"author":1436,"content":1437,"category":1605,"schedule":1613,"component":1080,"meta_info":1614,"cover_image":1617,"description":1616,"contributors":1620},"2f5d3384-6ce6-4c65-a7e8-c008e3e8ca55",[1405,1409,1413,1417],{"_uid":1406,"answer":1407,"question":1408,"component":670},"f7dec086-d638-47f8-817f-523aa90af51a","At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.\n\nAaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.","Rebellious and Wild Youth",{"_uid":1410,"answer":1411,"question":1412,"component":670},"e042473d-9c5f-436c-b257-48d381057c46","It was day one at the new gym and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.\n\nThe bell rang. Aaron decided that he wanted to show off. He was doing spinning backhand fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.","It's Time To Spar",{"_uid":1414,"answer":1415,"question":1416,"component":670},"a6b17e66-0b76-4a3f-aeb0-4b81a98d317e","Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that body shot was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”","Humbling Experience and a New Life Path",{"_uid":1418,"answer":1419,"question":1420,"component":670},"7e140b1c-abcb-4a94-80e0-892f89dda52d","Looking back, Aaron is forever thankful to his coach for dropping him and making him more modest that day. That moment had changed Aaron’s life forever.","Finding Mentors",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1422,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1434,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1435,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":1423,"component":39,"meta_info":1431,"block_image":1432,"cover_image":1433,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1424,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1429,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1430,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1425,"component":118,"meta_info":1426,"meta_title":7,"block_image":1427,"cover_image":1428,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"type":741,"content":1438},[1439,1452,1466,1471,1475,1487,1491,1496,1500,1504,1510,1520,1533,1538,1549,1552,1562,1563,1568,1581,1592,1601],{"type":744,"content":1440},[1441,1443,1450],{"text":1442,"type":748},"There are memorable moments in our life that help shape who we are today. FightCamp Trainer ",{"text":1444,"type":748,"marks":1445},"Aaron Swenson",[1446],{"type":780,"attrs":1447},{"href":1448,"uuid":48,"anchor":48,"custom":1449,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"text":1451,"type":748}," shares his life moment about the first time he got dropped by a body shot, and how that single punch changed his life.",{"type":1453,"attrs":1454},"blok",{"id":1455,"body":1456},"0a18151c-90cf-40c6-926a-b258a15847a9",[1457],{"_uid":1458,"link":1459,"image":1461,"title":1463,"component":1465},"i-e0320269-3e11-4846-86eb-a4b78833425c",{"id":7,"url":1460,"linktype":13,"fieldtype":14,"cached_url":1460},"https://youtu.be/oMc52QTWo1A",{"id":1462,"alt":1463,"name":7,"focus":48,"title":1463,"filename":1464,"copyright":7,"fieldtype":50},4342545,"Getting Dropped By A Body Shot In Boxing l Storytime","https://a.storyblok.com/f/115220/1244x700/2aeb325a5c/getting-dropped-by-a-body-shot-in-boxing-storytime.png","image_video_link",{"type":750,"attrs":1467,"content":1468},{"level":752},[1469],{"text":1470,"type":748},"The Rebellious Age",{"type":744,"content":1472},[1473],{"text":1474,"type":748},"At the age of 18, Aaron Swenson recalls going through an awkward and rebellious stage of his life. He had taken about 6 or 7 years off from martial arts training, and was taking classes at a community college, but failing miserably. He was waiting tables and unsure what he wanted to do with his life. Feeling lost, he was depressed and wasn’t sure what direction to go in.",{"type":1453,"attrs":1476},{"id":1455,"body":1477},[1478],{"url":1479,"_uid":1481,"image":1482,"component":1485,"copyright_details":1486},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"story","i-efaed776-f586-405e-aa53-eb192bc51fcb",{"id":1483,"alt":1444,"name":7,"focus":48,"title":1444,"filename":1484,"copyright":7,"fieldtype":50},4342656,"https://a.storyblok.com/f/115220/1100x1100/65dd44cc3d/aaron_swenson.png","content_image",[],{"type":744,"content":1488},[1489],{"text":1490,"type":748},"Aaron remembers that his dad came home one day and said that he had met a kickboxing coach at a bar who seemed like he would be a great coach. He suggested that Aaron go check out his gym, so Aaron decided to give it a shot.",{"type":750,"attrs":1492,"content":1493},{"level":752},[1494],{"text":1495,"type":748},"It’s Time To Spar",{"type":744,"content":1497},[1498],{"text":1499,"type":748},"It was day one at the new gym, and Aaron was there feeling a little cocky. Before he knew it, the coach told Aaron to gear up. The two were about to spar.",{"type":744,"content":1501},[1502],{"text":1503,"type":748},"The bell rang. Aaron decided that he wanted to show off. He was doing spinning back fists, trying to “take this guy's head off,” as Aaron likes to put it, but before he knew what was happening, the coach dropped him with a straight right hand, right to the solar plexus. That punch not only knocked the wind out of Aaron but it also changed his life.",{"type":750,"attrs":1505,"content":1506},{"level":752},[1507,1509],{"text":1508,"type":748},"Humbling Experience and A New Life Path",{"type":1053},{"type":1453,"attrs":1511},{"id":1455,"body":1512},[1513],{"url":1514,"_uid":1515,"image":1516,"component":1485,"copyright_details":1519},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-25f9dda7-274d-4442-a93b-5cdee5802bfb",{"id":1517,"alt":1444,"name":7,"focus":48,"title":1444,"filename":1518,"copyright":7,"fieldtype":50},4342662,"https://a.storyblok.com/f/115220/1100x1100/b885348a96/aaron-swenson.png",[],{"type":744,"content":1521},[1522,1524,1531],{"text":1523,"type":748},"Some people are fortunate enough to have a positive life-changing event happen that will impact the rest of their lives. Being dropped by that ",{"text":1525,"type":748,"marks":1526},"body shot",[1527],{"type":780,"attrs":1528},{"href":1529,"uuid":48,"anchor":48,"custom":1530,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/6-basic-body-shot-punches-to-use-in-boxing",{},{"text":1532,"type":748}," was Aaron’s. It had humbled him, but more importantly, it gave Aaron the insight he needed for his own future. From that day forward, Aaron decided that he wanted to be just like this coach. He recalls that he had “looked up to him so much, he was so cool, he owned his own gym, he was a world champion in kickboxing, and I wanted to be just like him.”",{"type":750,"attrs":1534,"content":1535},{"level":752},[1536,1537],{"text":1420,"type":748},{"type":1053},{"type":1453,"attrs":1539},{"id":1455,"body":1540},[1541],{"url":1542,"_uid":1543,"image":1544,"component":1485,"copyright_details":1548},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-52c5ab61-e6cf-496d-b7a6-bc3125e4b409",{"id":1545,"alt":1546,"name":7,"focus":48,"title":1546,"filename":1547,"copyright":7,"fieldtype":50},4342661,"Aaron Swenson With His Coach","https://a.storyblok.com/f/115220/1100x1100/593b55d685/aaron-swenson.png",[],{"type":744,"content":1550},[1551],{"text":1419,"type":748},{"type":1453,"attrs":1553},{"id":1554,"body":1555},"ce079800-7842-415f-8625-1c76bcc86c9f",[1556],{"_uid":1557,"text":1558,"image":1559,"author":1560,"component":1561},"i-88326e72-1a7d-47ad-8235-fdbd55671307","I think it’s important that we find people that inspire us, and we look up to because that gives us the inspiration to bring out the fighter within.",{"id":48,"alt":48,"name":7,"focus":48,"title":48,"filename":48,"copyright":48,"fieldtype":50},"Aaron Swenson, FightCamp Trainer","pull_quote",{"type":744},{"type":750,"attrs":1564,"content":1565},{"level":752},[1566],{"text":1567,"type":748},"Inspirational FightCamp Trainers",{"type":744,"content":1569},[1570,1572,1579],{"text":1571,"type":748},"Luckily for you, FightCamp has some of the best personalities and most inspirational coaches out there in the fight community today! They all have their own unique styles, motivational wisdom, and flair that will help you take your boxing or fitness levels to the next level. If you’re looking for a mentor, the ",{"text":1573,"type":748,"marks":1574},"FightCamp Trainers",[1575],{"type":780,"attrs":1576},{"href":1577,"uuid":48,"anchor":48,"custom":1578,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"text":1580,"type":748}," have you covered.",{"type":1453,"attrs":1582},{"id":1455,"body":1583},[1584],{"url":1585,"_uid":1586,"image":1587,"component":1485,"copyright_details":1591},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-4ec8e178-c1d5-401d-b6c1-29c40d741597",{"id":1588,"alt":1589,"name":7,"focus":48,"title":1589,"filename":1590,"copyright":7,"fieldtype":50},4342659,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/1100x1100/8f04fd47bb/fightcamp_trainer_aaron_swenson.png",[],{"type":744,"content":1593},[1594,1595,1600],{"text":1353,"type":748},{"text":1355,"type":748,"marks":1596},[1597],{"type":780,"attrs":1598},{"href":1359,"uuid":48,"anchor":48,"custom":1599,"target":783,"linktype":13},{},{"text":1362,"type":748},{"type":744,"content":1602},[1603],{"text":1604,"type":748},"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":1606,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1611,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1612,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1607,"component":118,"meta_info":1608,"meta_title":7,"block_image":1609,"cover_image":1610,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1615,"title":1396,"plugin":43,"description":1616},"646ab606-394e-46ce-a761-de199aed3606","Sometimes it takes a humbling experience to show us our path in life. FightCamp’s Aaron Swenson tells us his story that led him to where he is today.",{"id":1618,"alt":1396,"name":7,"focus":48,"title":1396,"filename":1619,"copyright":7,"fieldtype":50},4351537,"https://a.storyblok.com/f/115220/2400x990/eab6cbbd7e/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson.png",[],"first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson","blogs/first-time-dropped-by-a-body-shot-fightcamp-aaron-swenson",-4440,[1390],"38b882ed-7d10-4568-ba2c-a8e94b7409c3","2023-01-17T21:42:29.807Z",[],{"name":1629,"created_at":1630,"published_at":1631,"updated_at":1632,"id":1633,"uuid":1634,"content":1635,"slug":1796,"full_slug":1797,"sort_by_date":48,"position":1798,"tag_list":1799,"is_startpage":9,"parent_id":1093,"meta_data":48,"group_id":1800,"first_published_at":1631,"release_id":48,"lang":60,"path":1393,"alternates":1801,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":1636,"faqs":1637,"title":1629,"topic":1654,"author":1140,"content":1669,"category":1777,"schedule":1785,"component":1080,"meta_info":1786,"cover_image":1790,"description":1794,"contributors":1795},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[1638,1642,1646,1650],{"_uid":1639,"answer":1640,"question":1641,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":1643,"answer":1644,"question":1645,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":1647,"answer":1648,"question":1649,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":1651,"answer":1652,"question":1653,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1655,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1667,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1668,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1656,"component":39,"meta_info":1664,"block_image":1665,"cover_image":1666,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1657,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1662,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1663,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1658,"component":118,"meta_info":1659,"meta_title":7,"block_image":1660,"cover_image":1661,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":741,"content":1670},[1671,1675,1680,1699,1704,1708,1713,1716,1721,1733,1738,1751,1756,1760,1764,1774],{"type":744,"content":1672},[1673],{"text":1674,"type":748},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":750,"attrs":1676,"content":1677},{"level":752},[1678],{"text":1679,"type":748},"Practice, Practice, Practice",{"type":744,"content":1681},[1682,1684,1688,1690,1697],{"text":1683,"type":748},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":1685,"type":748,"marks":1686},"always",[1687],{"type":1165},{"text":1689,"type":748}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":1691,"type":748,"marks":1692},"mirror",[1693],{"type":780,"attrs":1694},{"href":1695,"uuid":48,"anchor":48,"custom":1696,"target":783,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":1698,"type":748}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":750,"attrs":1700,"content":1701},{"level":762},[1702],{"text":1703,"type":748},"Shoulder Touch Drill",{"type":744,"content":1705},[1706],{"text":1707,"type":748},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":750,"attrs":1709,"content":1710},{"level":762},[1711],{"text":1712,"type":748},"Cobra Bag",{"type":744,"content":1714},[1715],{"text":1644,"type":748},{"type":750,"attrs":1717,"content":1718},{"level":762},[1719],{"text":1720,"type":748},"Sparring",{"type":744,"content":1722},[1723,1725,1731],{"text":1724,"type":748},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":1720,"type":748,"marks":1726},[1727],{"type":780,"attrs":1728},{"href":1729,"uuid":48,"anchor":48,"custom":1730,"target":783,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":1732,"type":748}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":750,"attrs":1734,"content":1735},{"level":762},[1736],{"text":1737,"type":748},"“Free flow” mitt work",{"type":744,"content":1739},[1740,1742,1749],{"text":1741,"type":748},"Free flow ",{"text":1743,"type":748,"marks":1744},"mitt work",[1745],{"type":780,"attrs":1746},{"href":1747,"uuid":48,"anchor":48,"custom":1748,"target":783,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":1750,"type":748}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":750,"attrs":1752,"content":1753},{"level":762},[1754],{"text":1755,"type":748},"Think Fast",{"type":744,"content":1757},[1758],{"text":1759,"type":748},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":750,"attrs":1761,"content":1762},{"level":752},[1763],{"text":1349,"type":748},{"type":744,"content":1765},[1766,1767,1772],{"text":1353,"type":748},{"text":1355,"type":748,"marks":1768},[1769],{"type":780,"attrs":1770},{"href":1359,"uuid":48,"anchor":48,"custom":1771,"target":783,"linktype":13},{},{"text":1773,"type":748}," 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":744,"content":1775},[1776],{"text":1604,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1778,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1783,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1784,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1779,"component":118,"meta_info":1780,"meta_title":7,"block_image":1781,"cover_image":1782,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1787,"title":1788,"plugin":43,"description":1789},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":1791,"alt":1792,"name":7,"focus":7,"title":1792,"filename":1793,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1390],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1803,"created_at":1804,"published_at":1805,"updated_at":1806,"id":1807,"uuid":1808,"content":1809,"slug":1972,"full_slug":1973,"sort_by_date":48,"position":1974,"tag_list":1975,"is_startpage":9,"parent_id":1093,"meta_data":48,"group_id":1976,"first_published_at":1805,"release_id":48,"lang":60,"path":1393,"alternates":1977,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":1810,"faqs":1811,"title":1803,"topic":1828,"author":1140,"content":1843,"category":1953,"schedule":1961,"component":1080,"meta_info":1962,"cover_image":1966,"description":1970,"contributors":1971},"52144e3e-d0cf-4037-a459-fad9641f4053",[1812,1816,1820,1824],{"_uid":1813,"answer":1814,"question":1815,"component":670},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":1817,"answer":1818,"question":1819,"component":670},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":1821,"answer":1822,"question":1823,"component":670},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":1825,"answer":1826,"question":1827,"component":670},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1829,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1841,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1842,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1830,"component":39,"meta_info":1838,"block_image":1839,"cover_image":1840,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1831,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1836,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1837,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1832,"component":118,"meta_info":1833,"meta_title":7,"block_image":1834,"cover_image":1835,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":741,"content":1844},[1845,1849,1854,1859,1872,1876,1881,1885,1890,1901,1906,1919,1924,1937,1941,1950],{"type":744,"content":1846},[1847],{"text":1848,"type":748},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":750,"attrs":1850,"content":1851},{"level":752},[1852],{"text":1853,"type":748},"4 Ways To Tire Out Your Opponent",{"type":750,"attrs":1855,"content":1856},{"level":762},[1857],{"text":1858,"type":748},"A Consistent Body Attack",{"type":744,"content":1860},[1861,1863,1870],{"text":1862,"type":748},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":1864,"type":748,"marks":1865},"opponent’s body",[1866],{"type":780,"attrs":1867},{"href":1868,"uuid":48,"anchor":48,"custom":1869,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":1871,"type":748},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":744,"content":1873},[1874],{"text":1875,"type":748},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":750,"attrs":1877,"content":1878},{"level":762},[1879],{"text":1880,"type":748},"Constant Pressure",{"type":744,"content":1882},[1883],{"text":1884,"type":748},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":750,"attrs":1886,"content":1887},{"level":762},[1888],{"text":1889,"type":748},"Cut Off the Ring ",{"type":744,"content":1891},[1892,1899],{"text":1893,"type":748,"marks":1894},"Cutting off the space",[1895],{"type":780,"attrs":1896},{"href":1897,"uuid":48,"anchor":48,"custom":1898,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1900,"type":748}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":750,"attrs":1902,"content":1903},{"level":762},[1904],{"text":1905,"type":748},"Attack the Arms",{"type":744,"content":1907},[1908,1910,1917],{"text":1909,"type":748},"This is a favorite trick of ",{"text":1911,"type":748,"marks":1912},"Canelo Alvarez",[1913],{"type":780,"attrs":1914},{"href":1915,"uuid":48,"anchor":48,"custom":1916,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":1918,"type":748}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":750,"attrs":1920,"content":1921},{"level":752},[1922],{"text":1923,"type":748},"Sapping Their Strength",{"type":744,"content":1925},[1926,1928,1935],{"text":1927,"type":748},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":1929,"type":748,"marks":1930},"Mike Tyson",[1931],{"type":780,"attrs":1932},{"href":1933,"uuid":48,"anchor":48,"custom":1934,"target":783,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":1936,"type":748}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":750,"attrs":1938,"content":1939},{"level":752},[1940],{"text":1349,"type":748},{"type":744,"content":1942},[1943,1944,1949],{"text":1353,"type":748},{"text":1355,"type":748,"marks":1945},[1946],{"type":780,"attrs":1947},{"href":1359,"uuid":48,"anchor":48,"custom":1948,"target":783,"linktype":13},{},{"text":1362,"type":748},{"type":744,"content":1951},[1952],{"text":1604,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1954,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1959,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1960,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1955,"component":118,"meta_info":1956,"meta_title":7,"block_image":1957,"cover_image":1958,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-13 00:00",{"_uid":1963,"title":1964,"plugin":43,"description":1965},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":1967,"alt":1968,"name":7,"focus":48,"title":1968,"filename":1969,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1390],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":1979,"created_at":1980,"published_at":1981,"updated_at":1982,"id":1983,"uuid":1984,"content":1985,"slug":2248,"full_slug":2249,"sort_by_date":48,"position":2250,"tag_list":2251,"is_startpage":9,"parent_id":1093,"meta_data":48,"group_id":2252,"first_published_at":1981,"release_id":48,"lang":60,"path":1393,"alternates":2253,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1986,"faqs":1987,"title":1979,"topic":2008,"author":1140,"content":2023,"category":2230,"schedule":1613,"component":1080,"meta_info":2238,"cover_image":2242,"description":2246,"contributors":2247},"21563324-6383-4226-86da-b9779cd26bde",[1988,1992,1996,2000,2004],{"_uid":1989,"answer":1990,"question":1991,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1993,"answer":1994,"question":1995,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1997,"answer":1998,"question":1999,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2001,"answer":2002,"question":2003,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2005,"answer":2006,"question":2007,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2009,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2021,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2022,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2010,"component":39,"meta_info":2018,"block_image":2019,"cover_image":2020,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2011,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2016,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2017,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2012,"component":118,"meta_info":2013,"meta_title":7,"block_image":2014,"cover_image":2015,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":741,"content":2024},[2025,2037,2049,2054,2058,2092,2097,2101,2115,2142,2147,2151,2187,2204,2209,2213,2217,2227],{"type":744,"content":2026},[2027,2029,2035],{"text":2028,"type":748},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2030,"type":748,"marks":2031},"close-range",[2032],{"type":780,"attrs":2033},{"href":1897,"uuid":48,"anchor":48,"custom":2034,"target":783,"linktype":13},{},{"text":2036,"type":748}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":1453,"attrs":2038},{"id":2039,"body":2040},"52fa91c7-90bf-43d9-8857-79752817914b",[2041],{"url":2042,"_uid":2043,"image":2044,"component":1485,"copyright_details":2048},{"id":7,"url":7,"linktype":1480,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2045,"alt":2046,"name":7,"focus":48,"title":2046,"filename":2047,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":750,"attrs":2050,"content":2051},{"level":752},[2052],{"text":2053,"type":748},"Rolling Punch Drill",{"type":744,"content":2055},[2056],{"text":2057,"type":748},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":1183,"content":2059},[2060,2066,2072,2078],{"type":1186,"content":2061},[2062],{"type":744,"content":2063},[2064],{"text":2065,"type":748},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":1186,"content":2067},[2068],{"type":744,"content":2069},[2070],{"text":2071,"type":748},"Bend your knees until your thigh muscles are supporting your weight",{"type":1186,"content":2073},[2074],{"type":744,"content":2075},[2076],{"text":2077,"type":748},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":1186,"content":2079},[2080,2084],{"type":744,"content":2081},[2082],{"text":2083,"type":748},"Develop a steady rhythm, and then start mixing punches in",{"type":1183,"content":2085},[2086],{"type":1186,"content":2087},[2088],{"type":744,"content":2089},[2090],{"text":2091,"type":748},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":750,"attrs":2093,"content":2094},{"level":752},[2095],{"text":2096,"type":748},"Danger Close Drill",{"type":744,"content":2098},[2099],{"text":2100,"type":748},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":1183,"content":2102},[2103,2109],{"type":1186,"content":2104},[2105],{"type":744,"content":2106},[2107],{"text":2108,"type":748},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":1186,"content":2110},[2111],{"type":744,"content":2112},[2113],{"text":2114,"type":748},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":744,"content":2116},[2117,2122,2124,2131,2133,2140],{"text":2118,"type":748,"marks":2119},"Key focus:",[2120],{"type":2121},"bold",{"text":2123,"type":748}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2125,"type":748,"marks":2126},"hooks",[2127],{"type":780,"attrs":2128},{"href":2129,"uuid":48,"anchor":48,"custom":2130,"target":783,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2132,"type":748}," and ",{"text":2134,"type":748,"marks":2135},"uppercuts",[2136],{"type":780,"attrs":2137},{"href":2138,"uuid":48,"anchor":48,"custom":2139,"target":783,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2141,"type":748},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":750,"attrs":2143,"content":2144},{"level":752},[2145],{"text":2146,"type":748},"Rolling Thunder Drill",{"type":744,"content":2148},[2149],{"text":2150,"type":748},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":1183,"content":2152},[2153,2167,2181],{"type":1186,"content":2154},[2155,2159],{"type":744,"content":2156},[2157],{"text":2158,"type":748},"On a heavy bag, set an interval of your choosing",{"type":1183,"content":2160},[2161],{"type":1186,"content":2162},[2163],{"type":744,"content":2164},[2165],{"text":2166,"type":748},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":1186,"content":2168},[2169,2173],{"type":744,"content":2170},[2171],{"text":2172,"type":748},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":1183,"content":2174},[2175],{"type":1186,"content":2176},[2177],{"type":744,"content":2178},[2179],{"text":2180,"type":748},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":1186,"content":2182},[2183],{"type":744,"content":2184},[2185],{"text":2186,"type":748},"Rest for 1 minute in between each round to recover",{"type":744,"content":2188},[2189,2193,2195,2202],{"text":2190,"type":748,"marks":2191},"Tip",[2192],{"type":2121},{"text":2194,"type":748},": Maintaining a calm and ",{"text":2196,"type":748,"marks":2197},"steady breath",[2198],{"type":780,"attrs":2199},{"href":2200,"uuid":48,"anchor":48,"custom":2201,"target":783,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2203,"type":748}," will help you establish your rhythm.",{"type":750,"attrs":2205,"content":2206},{"level":752},[2207],{"text":2208,"type":748},"Better, Faster, Stronger",{"type":744,"content":2210},[2211],{"text":2212,"type":748},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":750,"attrs":2214,"content":2215},{"level":752},[2216],{"text":1349,"type":748},{"type":744,"content":2218},[2219,2220,2226],{"text":1353,"type":748},{"text":1355,"type":748,"marks":2221},[2222],{"type":780,"attrs":2223},{"href":2224,"uuid":48,"anchor":48,"custom":2225,"target":783,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1362,"type":748},{"type":744,"content":2228},[2229],{"text":1604,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2231,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2236,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2237,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2232,"component":118,"meta_info":2233,"meta_title":7,"block_image":2234,"cover_image":2235,"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":2239,"title":2240,"plugin":43,"description":2241},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2243,"alt":2244,"name":7,"focus":48,"title":2244,"filename":2245,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1390],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":2255,"created_at":2256,"published_at":2257,"updated_at":2258,"id":2259,"uuid":2260,"content":2261,"slug":2486,"full_slug":2487,"sort_by_date":48,"position":2488,"tag_list":2489,"is_startpage":9,"parent_id":1093,"meta_data":48,"group_id":2490,"first_published_at":2491,"release_id":48,"lang":60,"path":1393,"alternates":2492,"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":2262,"faqs":2263,"title":2255,"topic":2276,"author":2291,"content":2292,"category":2467,"schedule":2475,"component":1080,"meta_info":2476,"cover_image":2480,"description":2484,"contributors":2485},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[2264,2268,2272],{"_uid":2265,"answer":2266,"question":2267,"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":2269,"answer":2270,"question":2271,"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":2273,"answer":2274,"question":2275,"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":2277,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2289,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2290,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2278,"component":39,"meta_info":2286,"block_image":2287,"cover_image":2288,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2279,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2284,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2285,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2280,"component":118,"meta_info":2281,"meta_title":7,"block_image":2282,"cover_image":2283,"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":741,"content":2293},[2294,2298,2302,2306,2310,2325,2373,2387,2392,2414,2446,2450,2454,2464],{"type":750,"attrs":2295,"content":2296},{"level":752},[2297],{"text":2267,"type":748},{"type":744,"content":2299},[2300],{"text":2301,"type":748},"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":744,"content":2303},[2304],{"text":2305,"type":748},"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":750,"attrs":2307,"content":2308},{"level":752},[2309],{"text":2271,"type":748},{"type":744,"content":2311},[2312,2314,2323],{"text":2313,"type":748},"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":2315,"type":748,"marks":2316},"National Academy of Sports Medicine",[2317,2321],{"type":780,"attrs":2318},{"href":2319,"uuid":48,"anchor":48,"custom":2320,"target":783,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":2322},"underline",{"text":2324,"type":748}," has a few exercise-related symptoms of overtraining:",{"type":2326,"attrs":2327,"content":2330},"ordered_list",{"order":2328},{"order":2329},1,[2331,2337,2343,2349,2355,2361,2367],{"type":1186,"content":2332},[2333],{"type":744,"content":2334},[2335],{"text":2336,"type":748},"A plateau or decline in workout performance or progress",{"type":1186,"content":2338},[2339],{"type":744,"content":2340},[2341],{"text":2342,"type":748},"A perception of increased exertion during “normal” or “easy” workouts",{"type":1186,"content":2344},[2345],{"type":744,"content":2346},[2347],{"text":2348,"type":748},"Excessive sweating or overheating",{"type":1186,"content":2350},[2351],{"type":744,"content":2352},[2353],{"text":2354,"type":748},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":1186,"content":2356},[2357],{"type":744,"content":2358},[2359],{"text":2360,"type":748},"A lack of feeling “refreshed” after regular rest and recovery",{"type":1186,"content":2362},[2363],{"type":744,"content":2364},[2365],{"text":2366,"type":748},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":1186,"content":2368},[2369],{"type":744,"content":2370},[2371],{"text":2372,"type":748},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":744,"content":2374},[2375,2377,2385],{"text":2376,"type":748},"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":2378,"type":748,"marks":2379},"FightCamp App",[2380,2384],{"type":780,"attrs":2381},{"href":2382,"uuid":48,"anchor":48,"custom":2383,"target":783,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":2322},{"text":2386,"type":748}," 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":750,"attrs":2388,"content":2389},{"level":752},[2390],{"text":2391,"type":748},"A Day of Rest",{"type":744,"content":2393},[2394,2396,2403,2404,2412],{"text":2395,"type":748},"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":2397,"type":748,"marks":2398},"Aaron",[2399,2402],{"type":780,"attrs":2400},{"href":1448,"uuid":48,"anchor":48,"custom":2401,"target":783,"linktype":13},{},{"type":2322},{"text":2132,"type":748},{"text":2405,"type":748,"marks":2406},"Flo",[2407,2411],{"type":780,"attrs":2408},{"href":2409,"uuid":48,"anchor":48,"custom":2410,"target":783,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":2322},{"text":2413,"type":748},"), 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":744,"content":2415},[2416,2418,2426,2428,2434,2436,2444],{"text":2417,"type":748},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2419,"type":748,"marks":2420},"researchers",[2421,2425],{"type":780,"attrs":2422},{"href":2423,"uuid":48,"anchor":48,"custom":2424,"target":783,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":2322},{"text":2427,"type":748}," 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":1573,"type":748,"marks":2429},[2430,2433],{"type":780,"attrs":2431},{"href":1577,"uuid":48,"anchor":48,"custom":2432,"target":783,"linktype":13},{},{"type":2322},{"text":2435,"type":748}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2437,"type":748,"marks":2438},"neurological connections",[2439,2443],{"type":780,"attrs":2440},{"href":2441,"uuid":48,"anchor":48,"custom":2442,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":2322},{"text":2445,"type":748},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":744,"content":2447},[2448],{"text":2449,"type":748},"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":750,"attrs":2451,"content":2452},{"level":752},[2453],{"text":1349,"type":748},{"type":744,"content":2455},[2456,2457,2463],{"text":1353,"type":748},{"text":1355,"type":748,"marks":2458},[2459,2462],{"type":780,"attrs":2460},{"href":1359,"uuid":48,"anchor":48,"custom":2461,"target":783,"linktype":13},{},{"type":2322},{"text":1773,"type":748},{"type":744,"content":2465},[2466],{"text":1604,"type":748},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2468,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2473,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2474,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2469,"component":118,"meta_info":2470,"meta_title":7,"block_image":2471,"cover_image":2472,"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":2477,"title":2478,"plugin":43,"description":2479},"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. 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