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Use Weight Back Defense\\n2. Gain Outside Control\\n3. Establish Inside Control","How can you control distance in a boxing match?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"9ab133d4-edeb-4e1d-be9b-8c599f3633bc","Floyd Mayweather is a master at the weight back defense. The goal of weight back defense is to keep around 80 percent of your weight on your rear leg to give yourself a substantial amount of space to see what is coming at you. If you are too far forward, you don’t have time to react when your opponent moves to strike.\\nUsing this weight back defense gives you two (2) options when your opponent tries to punch:\\n1 - Counter\\nWeight back defense gives you time to throw a counterpunch. For example, if your opponent comes at you with a jab - cross (1-2) combination, you can avoid the hit with a shoulder roll because you saw it coming. With their lead arm extended, they are now exposed and you can counterpunch with a body shot.\\n\\n2 - Jam the Punch\\nWith your weight on your back leg, your opponent has to really lean in to hit you. As soon as they extend their arm, instead of counterpunching, you can step forward and put your arm underneath theirs to jam the punch. From this position, you can use your forearm to create distance or use both your arms to prevent them from using theirs.\\n\\nThe weight back defense is underutilized but so important in a match. You can counter and jam when you want, ultimately dictating the fight.","Distance Tip #1 - Use Weight Back Defense",{"_uid":676,"answer":677,"question":678,"component":670},"e006ffc2-553c-4856-923d-627aca274ab4","Gaining outside control is all about using movement and counterpunching. Tommy explains that when he was just beginning his career in competitive fighting, he was still afraid of getting hit. He learned this priceless tactic from watching boxer Roy Jones, Jr.\\n\\nTo control the fight from the outside, you basically make your opponent too scared to commit to a punch because you are always ready with a counterpunch.\\n\\nOutside control looks like this:\\n- Just as your opponent moves to strike, throw a counterpunch\\n- Immediately after counterpunching, switch the angle of your body by pivoting on your feet\\n- Keep switching your angles as you move around the ring, keeping your opponent trapped in the middle\\n\\nOne common mistake fighters make when trying to control from the outside is to back up in a straight line after their counterpunch. This is a sure way to end up on the ropes, where you don’t want to be. You can take one initial step backward, but from there take an angle as your opponent starts to pursue you. From here, you control the center of the ring.","Distance Tip #2 - Gain Outside Control",{"_uid":680,"answer":681,"question":682,"component":670},"ccec0401-5e69-47ff-8fbb-82c52236b727","If your opponent is better at taking control on the outside, you need to adapt to gain control from the inside. Inside control is demonstrated masterfully by boxer Adrian Granados. He used this tactic when he’d spar with Aaron – which always ended up with Aaron on the ropes at Adrian’s mercy.\\n\\nTo get control from the inside when your opponent is dancing around you on the outside:\\n- Move forward to cut them off\\n- Use your footwork and your best punch combinations to push them to the ropes\\n- Keep them trapped there and go to work like Adrian Granados!\\n\\nRemember, even if you are more skilled at controlling from the outside you may encounter an opponent that is even better. You must know all the different ways to control distance so you’re ready for anything in the ring.","Distance Tip #3 - Establish Inside Control",{"_uid":684,"answer":685,"question":686,"component":670},"06086395-436e-422f-87b5-c60e2e95f74b","You can practice controlling distance with or without a partner. Whenever you are shadowboxing or practicing on the heavy bag, always imagine yourself in realistic match scenarios and visualize a fight. Use all three methods – constantly taking angles, moving, and trapping your opponent to build muscle memory.","How can you practice controlling distance in a boxing match?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":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":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":86,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":727,"content":728},"doc",[729,735,774,788,795,805,812,818,834,839,843,847,852,861,865,869,873,895,899,904,913,917,921,973,977,982,1014,1050,1055],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"In the first round of a boxing match, you can usually already tell who is controlling the fight. Whoever is controlling the distance between the two fighters is dictating when the exchanges happen and when they don’t – a powerful tool for defeating an opponent.","text",{"type":730,"content":736},[737,739,745,753,758,760,764,770,772],{"text":738,"type":734},"FightCamp Trainers Tommy Duquette and Aaron Swenson explain three (3) ways to control distance and gain the upper hand, whether you are ",{"text":740,"type":734,"marks":741}," ",[742],{"type":743,"attrs":744},"styled",{"class":7},{"text":746,"type":734,"marks":747},"battling for a belt",[748],{"type":749,"attrs":750},"link",{"href":751,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-boxing-competitively/","_blank",{"text":754,"type":734,"marks":755},"  ",[756],{"type":743,"attrs":757},{"class":7},{"text":759,"type":734},"or just ",{"text":740,"type":734,"marks":761},[762],{"type":743,"attrs":763},{"class":7},{"text":765,"type":734,"marks":766},"sparring with a partner",[767],{"type":749,"attrs":768},{"href":769,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{"text":771,"type":734},". Always remember--it’s important to practice all three ways to control distance because you never know who you will be up against in the ring!",{"type":773},"hard_break",{"type":775,"attrs":776},"blok",{"id":777,"body":778},"1aac589a-1482-44a1-8b46-8c30558cc8a7",[779],{"_uid":780,"link":781,"image":783,"title":785,"component":787},"i-321af12f-e361-49b5-8203-68c5e6feb9ee",{"id":7,"url":782,"linktype":13,"fieldtype":14,"cached_url":782},"https://youtu.be/M8ZuqLVASIE",{"id":784,"alt":785,"name":7,"focus":48,"title":785,"filename":786,"copyright":7,"fieldtype":50},3462584,"How to Control Distance In a Fight | Match Training","https://a.storyblok.com/f/115220/1244x700/c00eaec234/control_distance_in_a_fight_youtube_video.png","image_video_link",{"type":789,"attrs":790,"content":792},"heading",{"level":791},2,[793,794],{"text":674,"type":734},{"type":773},{"type":775,"attrs":796},{"id":777,"body":797},[798],{"_uid":799,"image":800,"component":804},"i-993daafd-1625-49f3-9b96-fc9d5f565090",{"id":801,"alt":802,"name":7,"focus":48,"title":802,"filename":803,"copyright":7,"fieldtype":50},3462695,"Boxing Distance Tip 1 - Weight Back Defense","https://a.storyblok.com/f/115220/1100x1100/2576e7ca7e/weight_back_defense.png","content_image",{"type":730,"content":806},[807,809,810],{"text":808,"type":734},"Floyd Mayweather is a master at the weight back defense. The goal of weight back defense is to keep around 80 percent of your weight on your rear leg to give yourself a substantial amount of space to see what is coming at you. If you are too far forward, you don’t have time to react when your opponent moves to strike.",{"type":773},{"text":811,"type":734},"Using this weight back defense gives you two (2) options when your opponent tries to punch:",{"type":789,"attrs":813,"content":815},{"level":814},3,[816],{"text":817,"type":734},"1 - Counter",{"type":730,"content":819},[820,822,826,832],{"text":821,"type":734},"Weight back defense gives you time to throw a counterpunch. For example, if your opponent comes at you with a jab - cross (1-2) combination, you can avoid the hit with a shoulder roll because you saw it coming. With their lead arm extended, they are now exposed and you can counterpunch with a ",{"text":740,"type":734,"marks":823},[824],{"type":743,"attrs":825},{"class":7},{"text":827,"type":734,"marks":828},"body shot",[829],{"type":749,"attrs":830},{"href":831,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn/",{"text":833,"type":734},".",{"type":789,"attrs":835,"content":836},{"level":814},[837],{"text":838,"type":734},"2 - Jam the Punch",{"type":730,"content":840},[841],{"text":842,"type":734},"With your weight on your back leg, your opponent has to really lean in to hit you. As soon as they extend their arm, instead of counterpunching, you can step forward and put your arm underneath theirs to jam the punch. From this position, you can use your forearm to create distance or use both your arms to prevent them from using theirs.",{"type":730,"content":844},[845],{"text":846,"type":734},"The weight back defense is underutilized but so important in a match. You can counter and jam when you want, ultimately dictating the fight.",{"type":789,"attrs":848,"content":849},{"level":791},[850,851],{"text":678,"type":734},{"type":773},{"type":775,"attrs":853},{"id":777,"body":854},[855],{"_uid":856,"image":857,"component":804},"i-38f9e523-2234-4467-9940-65203bf51cba",{"id":858,"alt":859,"name":7,"focus":48,"title":859,"filename":860,"copyright":7,"fieldtype":50},3462698,"Boxing Distance Tip 2 - Gain Outside Control","https://a.storyblok.com/f/115220/1100x1100/cb1340ff5d/gain_outside_control.png",{"type":730,"content":862},[863],{"text":864,"type":734},"Gaining outside control is all about using movement and counterpunching. Tommy explains that when he was just beginning his career in competitive fighting, he was still afraid of getting hit. He learned this priceless tactic from watching boxer Roy Jones, Jr.",{"type":730,"content":866},[867],{"text":868,"type":734},"To control the fight from the outside, you basically make your opponent too scared to commit to a punch because you are always ready with a counterpunch.",{"type":730,"content":870},[871],{"text":872,"type":734},"Outside control looks like this:",{"type":874,"content":875},"bullet_list",[876,883,889],{"type":877,"content":878},"list_item",[879],{"type":730,"content":880},[881],{"text":882,"type":734},"Just as your opponent moves to strike, throw a counterpunch",{"type":877,"content":884},[885],{"type":730,"content":886},[887],{"text":888,"type":734},"Immediately after counterpunching, switch the angle of your body by pivoting on your feet",{"type":877,"content":890},[891],{"type":730,"content":892},[893],{"text":894,"type":734},"Keep switching your angles as you move around the ring, keeping your opponent trapped in the middle",{"type":730,"content":896},[897],{"text":898,"type":734},"One common mistake fighters make when trying to control from the outside is to back up in a straight line after their counterpunch. This is a sure way to end up on the ropes, where you don’t want to be. You can take one initial step backward, but from there take an angle as your opponent starts to pursue you. From here, you control the center of the ring.",{"type":789,"attrs":900,"content":901},{"level":791},[902,903],{"text":682,"type":734},{"type":773},{"type":775,"attrs":905},{"id":777,"body":906},[907],{"_uid":908,"image":909,"component":804},"i-e7f93496-8676-4795-aeb5-7e39dd23d949",{"id":910,"alt":911,"name":7,"focus":48,"title":911,"filename":912,"copyright":7,"fieldtype":50},3462700,"Boxing Distance Tip 3 - Establish Inside Control","https://a.storyblok.com/f/115220/1100x1100/5e743ec8ed/establish_inside_control.png",{"type":730,"content":914},[915],{"text":916,"type":734},"If your opponent is better at taking control on the outside, you need to adapt to gain control from the inside. Inside control is demonstrated masterfully by boxer Adrian Granados. He used this tactic when he’d spar with Aaron – which always ended up with Aaron on the ropes at Adrian’s mercy.",{"type":730,"content":918},[919],{"text":920,"type":734},"To get control from the inside when your opponent is dancing around you on the outside:",{"type":874,"content":922},[923,929,967],{"type":877,"content":924},[925],{"type":730,"content":926},[927],{"text":928,"type":734},"Move forward to cut them off",{"type":877,"content":930},[931],{"type":730,"content":932},[933,935,939,945,949,951,955,961,965],{"text":934,"type":734},"Use your ",{"text":740,"type":734,"marks":936},[937],{"type":743,"attrs":938},{"class":7},{"text":940,"type":734,"marks":941},"footwork",[942],{"type":749,"attrs":943},{"href":944,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/three-3-boxing-footwork-drills-with-flo-master/",{"text":754,"type":734,"marks":946},[947],{"type":743,"attrs":948},{"class":7},{"text":950,"type":734},"and your best ",{"text":740,"type":734,"marks":952},[953],{"type":743,"attrs":954},{"class":7},{"text":956,"type":734,"marks":957},"punch combinations",[958],{"type":749,"attrs":959},{"href":960,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-101-2-punch-combos/",{"text":754,"type":734,"marks":962},[963],{"type":743,"attrs":964},{"class":7},{"text":966,"type":734},"to push them to the ropes",{"type":877,"content":968},[969],{"type":730,"content":970},[971],{"text":972,"type":734},"Keep them trapped there and go to work like Adrian Granados!",{"type":730,"content":974},[975],{"text":976,"type":734},"Remember, even if you are more skilled at controlling from the outside you may encounter an opponent that is even better. You must know all the different ways to control distance so you’re ready for anything in the ring.",{"type":789,"attrs":978,"content":979},{"level":791},[980],{"text":981,"type":734},"Practice Controlling Distance",{"type":730,"content":983},[984,986,990,996,1000,1002,1006,1012],{"text":985,"type":734},"You can practice controlling distance with or without a partner. Whenever you are ",{"text":740,"type":734,"marks":987},[988],{"type":743,"attrs":989},{"class":7},{"text":991,"type":734,"marks":992},"shadowboxing",[993],{"type":749,"attrs":994},{"href":995,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing/",{"text":754,"type":734,"marks":997},[998],{"type":743,"attrs":999},{"class":7},{"text":1001,"type":734},"or practicing on the ",{"text":740,"type":734,"marks":1003},[1004],{"type":743,"attrs":1005},{"class":7},{"text":1007,"type":734,"marks":1008},"heavy bag",[1009],{"type":749,"attrs":1010},{"href":1011,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-train-on-a-heavy-bag-boxing-tips/",{"text":1013,"type":734},", always imagine yourself in realistic match scenarios and visualize a fight. Use all three methods – constantly taking angles, moving, and trapping your opponent to build muscle memory.",{"type":730,"content":1015},[1016,1018,1022,1028,1032,1034,1038,1044,1048],{"text":1017,"type":734},"Even if you're not looking to compete in boxing, you can still learn about boxing and kickboxing strategy, which will ultimately help you become a better fighter. At FightCamp, we offer you the very best ",{"text":740,"type":734,"marks":1019},[1020],{"type":743,"attrs":1021},{"class":7},{"text":1023,"type":734,"marks":1024},"at-home boxing and kickboxing training",[1025],{"type":749,"attrs":1026},{"href":1027,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":754,"type":734,"marks":1029},[1030],{"type":743,"attrs":1031},{"class":7},{"text":1033,"type":734},"experience. For more boxing training tips from professional fighters, check out FightCamp’s ",{"text":740,"type":734,"marks":1035},[1036],{"type":743,"attrs":1037},{"class":7},{"text":1039,"type":734,"marks":1040},"library of workouts and tutorials",[1041],{"type":749,"attrs":1042},{"href":1043,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://bit.ly/3oYefXf",{"text":754,"type":734,"marks":1045},[1046],{"type":743,"attrs":1047},{"class":7},{"text":1049,"type":734},"designed for boxers of all levels.",{"type":789,"attrs":1051,"content":1052},{"level":814},[1053],{"text":1054,"type":734},"Related Articles",{"type":730,"content":1056},[1057,1062,1063,1068,1069,1074,1075,1081,1082],{"text":1058,"type":734,"marks":1059},"How To Start Sparring: Beginner Boxing Tips & Drills",[1060],{"type":749,"attrs":1061},{"href":769,"uuid":48,"anchor":48,"target":752,"linktype":13},{"type":773},{"text":1064,"type":734,"marks":1065},"3 Body Shot Combos Every Boxer Should Learn",[1066],{"type":749,"attrs":1067},{"href":831,"uuid":48,"anchor":48,"target":752,"linktype":13},{"type":773},{"text":1070,"type":734,"marks":1071},"THREE (3) Boxing Footwork Drills With Flo Master",[1072],{"type":749,"attrs":1073},{"href":944,"uuid":48,"anchor":48,"target":752,"linktype":13},{"type":773},{"text":1076,"type":734,"marks":1077},"Boxing 101: 2-Punch Combos",[1078],{"type":749,"attrs":1079},{"href":1080,"uuid":48,"anchor":48,"target":752,"linktype":13},"hhttps://blog.joinfightcamp.com/blogs/boxing-training/boxing-101-2-punch-combos",{"type":773},{"text":1083,"type":734,"marks":1084},"Boxing Defense 101: Don't Get Hit!",[1085],{"type":749,"attrs":1086},{"href":1087,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-defense-101-dont-get-hit/",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1089,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1094,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1090,"component":118,"meta_info":1091,"meta_title":7,"block_image":1092,"cover_image":1093,"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},[],[],"2022-01-07 00:00","article",{"_uid":1099,"title":657,"plugin":43,"description":1100},"8f1dabe2-c070-4bb8-b5d4-aabde7f199cf","Boxers who control the distance, control the fight. FightCamp Trainers Tommy Duquette and Aaron Swenson explain three (3) ways to control distance in boxing.",{"id":1102,"alt":657,"name":7,"focus":48,"title":657,"filename":1103,"copyright":7,"fieldtype":50},3462502,"https://a.storyblok.com/f/115220/2400x990/da0abacaee/learn-to-control-distance-and-dictate-the-boxing-match.png",[],"learn-to-control-distance-and-dictate-the-boxing-match","blogs/learn-to-control-distance-and-dictate-the-boxing-match",-2710,[1109],"featured",60887917,"d2d93f53-3bbe-4ce9-8046-66054b987dae","2022-01-07T02:15:00.000Z","training/{{story.slug}}",[],["Reactive",1116],[1117,1366,1656,2001,2342,2535],{"name":1118,"created_at":1119,"published_at":1120,"updated_at":1121,"id":1122,"uuid":1123,"content":1124,"slug":1359,"full_slug":1360,"sort_by_date":48,"position":1361,"tag_list":1362,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":1363,"first_published_at":1364,"release_id":48,"lang":60,"path":1113,"alternates":1365,"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":1125,"faqs":1126,"title":1118,"topic":1139,"author":1154,"content":1155,"category":1340,"schedule":1348,"component":1097,"meta_info":1349,"cover_image":1353,"description":1357,"contributors":1358},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1127,1131,1135],{"_uid":1128,"answer":1129,"question":1130,"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":1132,"answer":1133,"question":1134,"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":1136,"answer":1137,"question":1138,"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":1140,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1152,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1153,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1141,"component":39,"meta_info":1149,"block_image":1150,"cover_image":1151,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1142,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1147,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1148,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1143,"component":118,"meta_info":1144,"meta_title":7,"block_image":1145,"cover_image":1146,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":727,"content":1156},[1157,1161,1165,1169,1173,1188,1236,1250,1255,1279,1313,1317,1322,1336],{"type":789,"attrs":1158,"content":1159},{"level":791},[1160],{"text":1130,"type":734},{"type":730,"content":1162},[1163],{"text":1164,"type":734},"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":730,"content":1166},[1167],{"text":1168,"type":734},"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":789,"attrs":1170,"content":1171},{"level":791},[1172],{"text":1134,"type":734},{"type":730,"content":1174},[1175,1177,1186],{"text":1176,"type":734},"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":1178,"type":734,"marks":1179},"National Academy of Sports Medicine",[1180,1184],{"type":749,"attrs":1181},{"href":1182,"uuid":48,"anchor":48,"custom":1183,"target":752,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1185},"underline",{"text":1187,"type":734}," has a few exercise-related symptoms of overtraining:",{"type":1189,"attrs":1190,"content":1193},"ordered_list",{"order":1191},{"order":1192},1,[1194,1200,1206,1212,1218,1224,1230],{"type":877,"content":1195},[1196],{"type":730,"content":1197},[1198],{"text":1199,"type":734},"A plateau or decline in workout performance or progress",{"type":877,"content":1201},[1202],{"type":730,"content":1203},[1204],{"text":1205,"type":734},"A perception of increased exertion during “normal” or “easy” workouts",{"type":877,"content":1207},[1208],{"type":730,"content":1209},[1210],{"text":1211,"type":734},"Excessive sweating or overheating",{"type":877,"content":1213},[1214],{"type":730,"content":1215},[1216],{"text":1217,"type":734},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":877,"content":1219},[1220],{"type":730,"content":1221},[1222],{"text":1223,"type":734},"A lack of feeling “refreshed” after regular rest and recovery",{"type":877,"content":1225},[1226],{"type":730,"content":1227},[1228],{"text":1229,"type":734},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":877,"content":1231},[1232],{"type":730,"content":1233},[1234],{"text":1235,"type":734},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":730,"content":1237},[1238,1240,1248],{"text":1239,"type":734},"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":1241,"type":734,"marks":1242},"FightCamp App",[1243,1247],{"type":749,"attrs":1244},{"href":1245,"uuid":48,"anchor":48,"custom":1246,"target":752,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1185},{"text":1249,"type":734}," 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":789,"attrs":1251,"content":1252},{"level":791},[1253],{"text":1254,"type":734},"A Day of Rest",{"type":730,"content":1256},[1257,1259,1267,1269,1277],{"text":1258,"type":734},"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":1260,"type":734,"marks":1261},"Aaron",[1262,1266],{"type":749,"attrs":1263},{"href":1264,"uuid":48,"anchor":48,"custom":1265,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1185},{"text":1268,"type":734}," and ",{"text":1270,"type":734,"marks":1271},"Flo",[1272,1276],{"type":749,"attrs":1273},{"href":1274,"uuid":48,"anchor":48,"custom":1275,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1185},{"text":1278,"type":734},"), 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":730,"content":1280},[1281,1283,1291,1293,1301,1303,1311],{"text":1282,"type":734},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1284,"type":734,"marks":1285},"researchers",[1286,1290],{"type":749,"attrs":1287},{"href":1288,"uuid":48,"anchor":48,"custom":1289,"target":752,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1185},{"text":1292,"type":734}," 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":1294,"type":734,"marks":1295},"FightCamp Trainers",[1296,1300],{"type":749,"attrs":1297},{"href":1298,"uuid":48,"anchor":48,"custom":1299,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1185},{"text":1302,"type":734}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1304,"type":734,"marks":1305},"neurological connections",[1306,1310],{"type":749,"attrs":1307},{"href":1308,"uuid":48,"anchor":48,"custom":1309,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1185},{"text":1312,"type":734},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":730,"content":1314},[1315],{"text":1316,"type":734},"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":789,"attrs":1318,"content":1319},{"level":791},[1320],{"text":1321,"type":734},"Train Like a Fighter",{"type":730,"content":1323},[1324,1326,1334],{"text":1325,"type":734},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1327,"type":734,"marks":1328},"FightCamp",[1329,1333],{"type":749,"attrs":1330},{"href":1331,"uuid":48,"anchor":48,"custom":1332,"target":752,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1185},{"text":1335,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":1337},[1338],{"text":1339,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1341,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1346,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1347,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1342,"component":118,"meta_info":1343,"meta_title":7,"block_image":1344,"cover_image":1345,"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":1350,"title":1351,"plugin":43,"description":1352},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1354,"alt":1355,"name":7,"focus":7,"title":1355,"filename":1356,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1109],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1367,"created_at":1368,"published_at":1369,"updated_at":1370,"id":1371,"uuid":1372,"content":1373,"slug":1649,"full_slug":1650,"sort_by_date":48,"position":1651,"tag_list":1652,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":1653,"first_published_at":1654,"release_id":48,"lang":60,"path":1113,"alternates":1655,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1374,"faqs":1375,"title":1388,"topic":1389,"author":1404,"content":1405,"category":1630,"schedule":1638,"component":1097,"meta_info":1639,"cover_image":1643,"description":1647,"contributors":1648},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1376,1380,1384],{"_uid":1377,"answer":1378,"question":1379,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1381,"answer":1382,"question":1383,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1385,"answer":1386,"question":1387,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1390,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1402,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1403,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1391,"component":39,"meta_info":1399,"block_image":1400,"cover_image":1401,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1392,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1397,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1398,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1393,"component":118,"meta_info":1394,"meta_title":7,"block_image":1395,"cover_image":1396,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1406},[1407,1411,1416,1429,1443,1448,1468,1472,1477,1494,1498,1518,1522,1527,1542,1546,1551,1575,1580,1594,1598,1612,1616,1627],{"type":730,"content":1408},[1409],{"text":1410,"type":734},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":789,"attrs":1412,"content":1413},{"level":791},[1414],{"text":1415,"type":734},"Floyd “Money” Mayweather Jr.",{"type":775,"attrs":1417},{"id":1418,"body":1419},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1420],{"url":1421,"_uid":1423,"image":1424,"component":804,"copyright_details":1428},{"id":7,"url":7,"linktype":1422,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1425,"alt":1426,"name":7,"focus":7,"title":1426,"filename":1427,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":730,"content":1430},[1431,1433,1441],{"text":1432,"type":734},"Regarded as the best technical boxer of this age, ",{"text":1434,"type":734,"marks":1435},"Floyd Mayweather Jr.",[1436,1440],{"type":749,"attrs":1437},{"href":1438,"uuid":48,"anchor":48,"custom":1439,"target":752,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1185},{"text":1442,"type":734}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":789,"attrs":1444,"content":1445},{"level":814},[1446],{"text":1447,"type":734},"The Philly Shell",{"type":874,"content":1449},[1450,1456,1462],{"type":877,"content":1451},[1452],{"type":730,"content":1453},[1454],{"text":1455,"type":734},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":877,"content":1457},[1458],{"type":730,"content":1459},[1460],{"text":1461,"type":734},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":877,"content":1463},[1464],{"type":730,"content":1465},[1466],{"text":1467,"type":734},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":730,"content":1469},[1470],{"text":1471,"type":734},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":789,"attrs":1473,"content":1474},{"level":791},[1475],{"text":1476,"type":734},"Pernell “Sweet Pea” Whitaker",{"type":775,"attrs":1478},{"id":1418,"body":1479},[1480],{"url":1481,"_uid":1482,"image":1483,"component":804,"copyright_details":1487},{"id":7,"url":7,"linktype":1422,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1484,"alt":1485,"name":7,"focus":7,"title":1485,"filename":1486,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1488],{"_uid":1489,"link":1490,"title":1492,"component":1493},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1491,"target":752,"linktype":13,"fieldtype":14,"cached_url":1491},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":730,"content":1495},[1496],{"text":1497,"type":734},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":874,"content":1499},[1500,1506,1512],{"type":877,"content":1501},[1502],{"type":730,"content":1503},[1504],{"text":1505,"type":734},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":877,"content":1507},[1508],{"type":730,"content":1509},[1510],{"text":1511,"type":734},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":877,"content":1513},[1514],{"type":730,"content":1515},[1516],{"text":1517,"type":734},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":730,"content":1519},[1520],{"text":1521,"type":734},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":789,"attrs":1523,"content":1524},{"level":791},[1525],{"text":1526,"type":734},"Muhammad Ali",{"type":775,"attrs":1528},{"id":1418,"body":1529},[1530],{"url":1531,"_uid":1532,"image":1533,"component":804,"copyright_details":1536},{"id":7,"url":7,"linktype":1422,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1534,"alt":1426,"name":7,"focus":7,"title":1426,"filename":1535,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1537],{"_uid":1538,"link":1539,"title":1541,"component":1493},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1540,"target":752,"linktype":13,"fieldtype":14,"cached_url":1540},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":730,"content":1543},[1544],{"text":1545,"type":734},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":789,"attrs":1547,"content":1548},{"level":814},[1549],{"text":1550,"type":734},"The Ali Shuffle",{"type":874,"content":1552},[1553,1569],{"type":877,"content":1554},[1555],{"type":730,"content":1556},[1557,1559,1567],{"text":1558,"type":734},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1560,"type":734,"marks":1561},"To do the Ali Shuffle",[1562,1566],{"type":749,"attrs":1563},{"href":1564,"uuid":48,"anchor":48,"custom":1565,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1185},{"text":1568,"type":734},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":877,"content":1570},[1571],{"type":730,"content":1572},[1573],{"text":1574,"type":734},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":789,"attrs":1576,"content":1577},{"level":814},[1578],{"text":1579,"type":734},"The Rope a Dope",{"type":874,"content":1581},[1582,1588],{"type":877,"content":1583},[1584],{"type":730,"content":1585},[1586],{"text":1587,"type":734},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":877,"content":1589},[1590],{"type":730,"content":1591},[1592],{"text":1593,"type":734},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":730,"content":1595},[1596],{"text":1597,"type":734},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":730,"content":1599},[1600,1602,1610],{"text":1601,"type":734},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1603,"type":734,"marks":1604},"FightCamp Community",[1605,1609],{"type":749,"attrs":1606},{"href":1607,"uuid":48,"anchor":48,"custom":1608,"target":752,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1185},{"text":1611,"type":734},"!",{"type":789,"attrs":1613,"content":1614},{"level":791},[1615],{"text":1321,"type":734},{"type":730,"content":1617},[1618,1619,1625],{"text":1325,"type":734},{"text":1327,"type":734,"marks":1620},[1621,1624],{"type":749,"attrs":1622},{"href":1331,"uuid":48,"anchor":48,"custom":1623,"target":752,"linktype":13},{},{"type":1185},{"text":1626,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":1628},[1629],{"text":1339,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1631,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1636,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1637,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1632,"component":118,"meta_info":1633,"meta_title":7,"block_image":1634,"cover_image":1635,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1640,"title":1641,"plugin":43,"description":1642},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1644,"alt":1645,"name":7,"focus":7,"title":1645,"filename":1646,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1109],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":1657,"created_at":1658,"published_at":1659,"updated_at":1660,"id":1661,"uuid":1662,"content":1663,"slug":1994,"full_slug":1995,"sort_by_date":48,"position":1996,"tag_list":1997,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":1998,"first_published_at":1999,"release_id":48,"lang":60,"path":1113,"alternates":2000,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1664,"faqs":1665,"title":1657,"topic":1678,"author":1154,"content":1693,"category":1975,"schedule":1983,"component":1097,"meta_info":1984,"cover_image":1988,"description":1992,"contributors":1993},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1666,1670,1674],{"_uid":1667,"answer":1668,"question":1669,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1671,"answer":1672,"question":1673,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1675,"answer":1676,"question":1677,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1679,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1691,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1692,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1680,"component":39,"meta_info":1688,"block_image":1689,"cover_image":1690,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1681,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1686,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1687,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1682,"component":118,"meta_info":1683,"meta_title":7,"block_image":1684,"cover_image":1685,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":1694},[1695,1709,1713,1725,1730,1735,1763,1768,1795,1800,1822,1827,1849,1854,1876,1881,1908,1913,1929,1933,1957,1961,1971],{"type":730,"content":1696},[1697,1699,1707],{"text":1698,"type":734},"Post-workout ",{"text":1700,"type":734,"marks":1701},"stretches",[1702,1706],{"type":749,"attrs":1703},{"href":1704,"uuid":48,"anchor":48,"custom":1705,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1185},{"text":1708,"type":734}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":789,"attrs":1710,"content":1711},{"level":791},[1712],{"text":1669,"type":734},{"type":730,"content":1714},[1715,1723],{"text":1716,"type":734,"marks":1717},"Research",[1718,1722],{"type":749,"attrs":1719},{"href":1720,"uuid":48,"anchor":48,"custom":1721,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1185},{"text":1724,"type":734}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":789,"attrs":1726,"content":1727},{"level":791},[1728],{"text":1729,"type":734},"7 Stretches to Help You Recover Post-Workout",{"type":789,"attrs":1731,"content":1732},{"level":814},[1733],{"text":1734,"type":734},"Shoulder Flossing",{"type":1189,"attrs":1736,"content":1738},{"order":1737},{"order":1192},[1739,1745,1751,1757],{"type":877,"content":1740},[1741],{"type":730,"content":1742},[1743],{"text":1744,"type":734},"Start in a standing position.",{"type":877,"content":1746},[1747],{"type":730,"content":1748},[1749],{"text":1750,"type":734},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":877,"content":1752},[1753],{"type":730,"content":1754},[1755],{"text":1756,"type":734},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":877,"content":1758},[1759],{"type":730,"content":1760},[1761],{"text":1762,"type":734},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":789,"attrs":1764,"content":1765},{"level":814},[1766],{"text":1767,"type":734},"World's Greatest Stretch ",{"type":1189,"attrs":1769,"content":1770},{"order":1192},[1771,1777,1783,1789],{"type":877,"content":1772},[1773],{"type":730,"content":1774},[1775],{"text":1776,"type":734},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":877,"content":1778},[1779],{"type":730,"content":1780},[1781],{"text":1782,"type":734},"Next to the left hand, raise the left hand to the sky. ",{"type":877,"content":1784},[1785],{"type":730,"content":1786},[1787],{"text":1788,"type":734},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":877,"content":1790},[1791],{"type":730,"content":1792},[1793],{"text":1794,"type":734},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":789,"attrs":1796,"content":1797},{"level":814},[1798],{"text":1799,"type":734},"Kneeling Quad/Hip Flexor Stretch",{"type":1189,"attrs":1801,"content":1803},{"order":1802},{"order":1192},[1804,1810,1816],{"type":877,"content":1805},[1806],{"type":730,"content":1807},[1808],{"text":1809,"type":734},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":877,"content":1811},[1812],{"type":730,"content":1813},[1814],{"text":1815,"type":734},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":877,"content":1817},[1818],{"type":730,"content":1819},[1820],{"text":1821,"type":734},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":789,"attrs":1823,"content":1824},{"level":814},[1825],{"text":1826,"type":734},"Cat/Cow",{"type":1189,"attrs":1828,"content":1830},{"order":1829},{"order":1192},[1831,1837,1843],{"type":877,"content":1832},[1833],{"type":730,"content":1834},[1835],{"text":1836,"type":734},"Start on all fours, neutral spine. ",{"type":877,"content":1838},[1839],{"type":730,"content":1840},[1841],{"text":1842,"type":734},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":877,"content":1844},[1845],{"type":730,"content":1846},[1847],{"text":1848,"type":734},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":789,"attrs":1850,"content":1851},{"level":814},[1852],{"text":1853,"type":734},"Thread the Needle",{"type":1189,"attrs":1855,"content":1857},{"order":1856},{"order":1192},[1858,1864,1870],{"type":877,"content":1859},[1860],{"type":730,"content":1861},[1862],{"text":1863,"type":734},"Start on all fours. ",{"type":877,"content":1865},[1866],{"type":730,"content":1867},[1868],{"text":1869,"type":734},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":877,"content":1871},[1872],{"type":730,"content":1873},[1874],{"text":1875,"type":734},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":789,"attrs":1877,"content":1878},{"level":814},[1879],{"text":1880,"type":734},"Thread the Needle With a Twist ",{"type":1189,"attrs":1882,"content":1884},{"order":1883},{"order":1192},[1885,1890,1896,1902],{"type":877,"content":1886},[1887],{"type":730,"content":1888},[1889],{"text":1863,"type":734},{"type":877,"content":1891},[1892],{"type":730,"content":1893},[1894],{"text":1895,"type":734},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":877,"content":1897},[1898],{"type":730,"content":1899},[1900],{"text":1901,"type":734},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":877,"content":1903},[1904],{"type":730,"content":1905},[1906],{"text":1907,"type":734},"Return to the starting position.",{"type":789,"attrs":1909,"content":1910},{"level":814},[1911],{"text":1912,"type":734},"Scorpion Stretch (Prone) ",{"type":1189,"attrs":1914,"content":1916},{"order":1915},{"order":1192},[1917,1923],{"type":877,"content":1918},[1919],{"type":730,"content":1920},[1921],{"text":1922,"type":734},"Begin lying down, arms out in T. ",{"type":877,"content":1924},[1925],{"type":730,"content":1926},[1927],{"text":1928,"type":734},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":789,"attrs":1930,"content":1931},{"level":791},[1932],{"text":1677,"type":734},{"type":730,"content":1934},[1935,1937,1945,1947,1955],{"text":1936,"type":734},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":1938,"type":734,"marks":1939},"range of motion improvements",[1940,1944],{"type":749,"attrs":1941},{"href":1942,"uuid":48,"anchor":48,"custom":1943,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1185},{"text":1946,"type":734},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":1948,"type":734,"marks":1949},"Studies",[1950,1954],{"type":749,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"custom":1953,"target":752,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1185},{"text":1956,"type":734}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":789,"attrs":1958,"content":1959},{"level":791},[1960],{"text":1321,"type":734},{"type":730,"content":1962},[1963,1964,1970],{"text":1325,"type":734},{"text":1327,"type":734,"marks":1965},[1966,1969],{"type":749,"attrs":1967},{"href":1331,"uuid":48,"anchor":48,"custom":1968,"target":752,"linktype":13},{},{"type":1185},{"text":1335,"type":734},{"type":730,"content":1972},[1973],{"text":1974,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1976,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1981,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1982,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1977,"component":118,"meta_info":1978,"meta_title":7,"block_image":1979,"cover_image":1980,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-26 00:00",{"_uid":1985,"title":1986,"plugin":43,"description":1987},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":1989,"alt":1990,"name":7,"focus":7,"title":1990,"filename":1991,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1109],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2002,"created_at":2003,"published_at":2004,"updated_at":2005,"id":2006,"uuid":2007,"content":2008,"slug":2336,"full_slug":2337,"sort_by_date":48,"position":2338,"tag_list":2339,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2340,"first_published_at":2004,"release_id":48,"lang":60,"path":1113,"alternates":2341,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2009,"faqs":2010,"title":2002,"topic":2059,"author":2074,"content":2075,"category":2319,"schedule":2327,"component":1097,"meta_info":2328,"cover_image":2332,"description":2331,"contributors":2335},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2011,2015,2019,2023,2027,2031,2035,2039,2043,2047,2051,2055],{"_uid":2012,"answer":2013,"question":2014,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2016,"answer":2017,"question":2018,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2020,"answer":2021,"question":2022,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2024,"answer":2025,"question":2026,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2028,"answer":2029,"question":2030,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2032,"answer":2033,"question":2034,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2036,"answer":2037,"question":2038,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2040,"answer":2041,"question":2042,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2044,"answer":2045,"question":2046,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2048,"answer":2049,"question":2050,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2052,"answer":2053,"question":2054,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2056,"answer":2057,"question":2058,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2060,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2072,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2073,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2061,"component":39,"meta_info":2069,"block_image":2070,"cover_image":2071,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2062,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2067,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2068,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2063,"component":118,"meta_info":2064,"meta_title":7,"block_image":2065,"cover_image":2066,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":727,"content":2076},[2077,2097,2109,2121,2126,2130,2141,2145,2159,2163,2168,2171,2175,2186,2198,2202,2205,2210,2221,2233,2237,2240,2245,2256,2260,2264,2268,2271,2276,2287,2291,2295,2299,2304,2308,2316],{"type":730,"content":2078},[2079,2081,2087,2089,2095],{"text":2080,"type":734},"Out of the ",{"text":2082,"type":734,"marks":2083},"six (6) basic punches",[2084],{"type":749,"attrs":2085},{"href":2086,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2088,"type":734}," in boxing, punch number one is the ",{"text":2090,"type":734,"marks":2091},"jab",[2092],{"type":749,"attrs":2093},{"href":2094,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2096,"type":734},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":730,"content":2098},[2099,2101,2107],{"text":2100,"type":734},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2102,"type":734,"marks":2103},"Coach PJ",[2104],{"type":749,"attrs":2105},{"href":2106,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2108,"type":734}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":775,"attrs":2110},{"id":2111,"body":2112},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2113],{"_uid":2114,"link":2115,"image":2117,"title":2119,"component":787},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2116,"linktype":13,"fieldtype":14,"cached_url":2116},"https://youtu.be/JM-8c3EqwZg",{"id":2118,"alt":2119,"name":7,"focus":48,"title":2119,"filename":2120,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":789,"attrs":2122,"content":2123},{"level":791},[2124],{"text":2125,"type":734},"5 Most Common Jab Mistakes",{"type":789,"attrs":2127,"content":2128},{"level":814},[2129],{"text":2022,"type":734},{"type":775,"attrs":2131},{"id":2111,"body":2132},[2133],{"url":2134,"_uid":2135,"image":2136,"component":804,"copyright_details":2140},{"id":7,"url":7,"linktype":1422,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2137,"alt":2138,"name":7,"focus":48,"title":2138,"filename":2139,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":730,"content":2142},[2143],{"text":2144,"type":734},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":874,"content":2146},[2147,2153],{"type":877,"content":2148},[2149],{"type":730,"content":2150},[2151],{"text":2152,"type":734},"While extending the arm to punch",{"type":877,"content":2154},[2155],{"type":730,"content":2156},[2157],{"text":2158,"type":734},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":730,"content":2160},[2161],{"text":2162,"type":734},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":789,"attrs":2164,"content":2165},{"level":814},[2166],{"text":2167,"type":734},"How To Fix It:",{"type":730,"content":2169},[2170],{"text":2025,"type":734},{"type":789,"attrs":2172,"content":2173},{"level":814},[2174],{"text":2030,"type":734},{"type":775,"attrs":2176},{"id":2111,"body":2177},[2178],{"url":2179,"_uid":2180,"image":2181,"component":804,"copyright_details":2185},{"id":7,"url":7,"linktype":1422,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2182,"alt":2183,"name":7,"focus":48,"title":2183,"filename":2184,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":730,"content":2187},[2188,2190,2196],{"text":2189,"type":734},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2191,"type":734,"marks":2192},"hook",[2193],{"type":749,"attrs":2194},{"href":2195,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{"text":2197,"type":734}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":789,"attrs":2199,"content":2200},{"level":814},[2201],{"text":2167,"type":734},{"type":730,"content":2203},[2204],{"text":2033,"type":734},{"type":789,"attrs":2206,"content":2207},{"level":814},[2208],{"text":2209,"type":734},"3. Pushing the Jab",{"type":775,"attrs":2211},{"id":2111,"body":2212},[2213],{"url":2214,"_uid":2215,"image":2216,"component":804,"copyright_details":2220},{"id":7,"url":7,"linktype":1422,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2217,"alt":2218,"name":7,"focus":48,"title":2218,"filename":2219,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":730,"content":2222},[2223,2225,2231],{"text":2224,"type":734},"“Pushing the jab” means leaning into the punch. In your ",{"text":2226,"type":734,"marks":2227},"boxing stance",[2228],{"type":749,"attrs":2229},{"href":2230,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2232,"type":734},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":789,"attrs":2234,"content":2235},{"level":814},[2236],{"text":2167,"type":734},{"type":730,"content":2238},[2239],{"text":2041,"type":734},{"type":789,"attrs":2241,"content":2242},{"level":814},[2243],{"text":2244,"type":734},"4. Flaring Your Elbows",{"type":775,"attrs":2246},{"id":2111,"body":2247},[2248],{"url":2249,"_uid":2250,"image":2251,"component":804,"copyright_details":2255},{"id":7,"url":7,"linktype":1422,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2252,"alt":2253,"name":7,"focus":48,"title":2253,"filename":2254,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":730,"content":2257},[2258],{"text":2259,"type":734},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":730,"content":2261},[2262],{"text":2263,"type":734},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":789,"attrs":2265,"content":2266},{"level":814},[2267],{"text":2167,"type":734},{"type":730,"content":2269},[2270],{"text":2049,"type":734},{"type":789,"attrs":2272,"content":2273},{"level":814},[2274],{"text":2275,"type":734},"5. Not Jabbing Enough",{"type":775,"attrs":2277},{"id":2111,"body":2278},[2279],{"url":2280,"_uid":2281,"image":2282,"component":804,"copyright_details":2286},{"id":7,"url":7,"linktype":1422,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2283,"alt":2284,"name":7,"focus":48,"title":2284,"filename":2285,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":730,"content":2288},[2289],{"text":2290,"type":734},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":789,"attrs":2292,"content":2293},{"level":814},[2294],{"text":2167,"type":734},{"type":730,"content":2296},[2297],{"text":2298,"type":734},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":789,"attrs":2300,"content":2301},{"level":791},[2302],{"text":2303,"type":734},"Keep On Jabbing",{"type":730,"content":2305},[2306],{"text":2307,"type":734},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":730,"content":2309},[2310,2311,2315],{"text":1325,"type":734},{"text":1327,"type":734,"marks":2312},[2313],{"type":749,"attrs":2314},{"href":1331,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":1626,"type":734},{"type":730,"content":2317},[2318],{"text":1974,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2320,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2325,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2321,"component":118,"meta_info":2322,"meta_title":7,"block_image":2323,"cover_image":2324,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-06 00:00",{"_uid":2329,"title":2330,"plugin":43,"description":2331},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2333,"alt":2002,"name":7,"focus":48,"title":2002,"filename":2334,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1109],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2343,"created_at":2344,"published_at":2345,"updated_at":2346,"id":2347,"uuid":2348,"content":2349,"slug":2529,"full_slug":2530,"sort_by_date":48,"position":2531,"tag_list":2532,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2533,"first_published_at":2345,"release_id":48,"lang":60,"path":1113,"alternates":2534,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":2350,"faqs":2351,"title":2343,"topic":2356,"author":1404,"content":2371,"category":2510,"schedule":2518,"component":1097,"meta_info":2519,"cover_image":2523,"description":2527,"contributors":2528},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[2352],{"_uid":2353,"answer":2354,"question":2355,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2357,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2369,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2370,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2358,"component":39,"meta_info":2366,"block_image":2367,"cover_image":2368,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2359,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2364,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2365,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2360,"component":118,"meta_info":2361,"meta_title":7,"block_image":2362,"cover_image":2363,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2372},[2373,2377,2382,2387,2410,2415,2437,2442,2456,2461,2475,2480,2484,2489,2493,2497,2507],{"type":730,"content":2374},[2375],{"text":2376,"type":734},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":789,"attrs":2378,"content":2379},{"level":791},[2380],{"text":2381,"type":734},"5 Ways to Shake Up Your Cardio",{"type":789,"attrs":2383,"content":2384},{"level":814},[2385],{"text":2386,"type":734},"Swimming",{"type":730,"content":2388},[2389,2391,2398,2400,2408],{"text":2390,"type":734},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":2392,"type":734,"marks":2393},"Flo Master’s",[2394,2397],{"type":749,"attrs":2395},{"href":1274,"uuid":48,"anchor":48,"custom":2396,"target":752,"linktype":13},{},{"type":1185},{"text":2399,"type":734}," favorite forms of ",{"text":2401,"type":734,"marks":2402},"active recovery",[2403,2407],{"type":749,"attrs":2404},{"href":2405,"uuid":48,"anchor":48,"custom":2406,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1185},{"text":2409,"type":734}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":789,"attrs":2411,"content":2412},{"level":814},[2413],{"text":2414,"type":734},"Tabata Bag Drills",{"type":730,"content":2416},[2417,2419,2427,2429,2435],{"text":2418,"type":734},"One great way to get your anaerobic endurance up is with ",{"text":2420,"type":734,"marks":2421},"Tabata",[2422,2426],{"type":749,"attrs":2423},{"href":2424,"uuid":48,"anchor":48,"custom":2425,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1185},{"text":2428,"type":734}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1241,"type":734,"marks":2430},[2431,2434],{"type":749,"attrs":2432},{"href":1245,"uuid":48,"anchor":48,"custom":2433,"target":752,"linktype":13},{},{"type":1185},{"text":2436,"type":734}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":789,"attrs":2438,"content":2439},{"level":814},[2440],{"text":2441,"type":734},"Footwork Heavy Sports",{"type":730,"content":2443},[2444,2446,2454],{"text":2445,"type":734},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":2447,"type":734,"marks":2448},"dancing",[2449,2453],{"type":749,"attrs":2450},{"href":2451,"uuid":48,"anchor":48,"custom":2452,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1185},{"text":2455,"type":734}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":789,"attrs":2457,"content":2458},{"level":814},[2459],{"text":2460,"type":734},"Hiking",{"type":730,"content":2462},[2463,2465,2473],{"text":2464,"type":734},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":2466,"type":734,"marks":2467},"healthy snacks",[2468,2472],{"type":749,"attrs":2469},{"href":2470,"uuid":48,"anchor":48,"custom":2471,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1185},{"text":2474,"type":734},"! ",{"type":789,"attrs":2476,"content":2477},{"level":814},[2478],{"text":2479,"type":734},"Shadowboxing Punchouts",{"type":730,"content":2481},[2482],{"text":2483,"type":734},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":789,"attrs":2485,"content":2486},{"level":791},[2487],{"text":2488,"type":734},"Shaking Up Your Cardio",{"type":730,"content":2490},[2491],{"text":2492,"type":734},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":789,"attrs":2494,"content":2495},{"level":791},[2496],{"text":1321,"type":734},{"type":730,"content":2498},[2499,2500,2506],{"text":1325,"type":734},{"text":1327,"type":734,"marks":2501},[2502,2505],{"type":749,"attrs":2503},{"href":1331,"uuid":48,"anchor":48,"custom":2504,"target":752,"linktype":13},{},{"type":1185},{"text":1335,"type":734},{"type":730,"content":2508},[2509],{"text":1339,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2511,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2516,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2517,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2512,"component":118,"meta_info":2513,"meta_title":7,"block_image":2514,"cover_image":2515,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":2520,"title":2521,"plugin":43,"description":2522},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":2524,"alt":2525,"name":7,"focus":7,"title":2525,"filename":2526,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1109],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":2536,"created_at":2537,"published_at":2538,"updated_at":2539,"id":2540,"uuid":2541,"content":2542,"slug":2706,"full_slug":2707,"sort_by_date":48,"position":2708,"tag_list":2709,"is_startpage":9,"parent_id":1110,"meta_data":48,"group_id":2710,"first_published_at":2538,"release_id":48,"lang":60,"path":1113,"alternates":2711,"default_full_slug":48,"translated_slugs":48},"Gym Etiquette 101: Respectful Boxing Gym Culture","2023-01-20T19:11:05.219Z","2023-01-23T20:47:59.292Z","2023-01-23T20:47:59.317Z",250399380,"902fdec4-5776-4552-b3a5-3458530ef5d8",{"_uid":2543,"faqs":2544,"title":2536,"topic":2553,"author":1404,"content":2568,"category":2687,"schedule":2695,"component":1097,"meta_info":2696,"cover_image":2700,"description":2704,"contributors":2705},"c6387572-343f-40bf-8172-852035367c90",[2545,2549],{"_uid":2546,"answer":2547,"question":2548,"component":670},"42969487-074c-4109-98dc-dd0443a908d4","1. Yes Coach, No Coach\nThis is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.\n\n2. Sharing is Caring\nA big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).\n\n3. Keep it Clean\nNow, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, clean it off. Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. \n\n4. No Killers in Sparring\nIn most boxing gym workouts you will find yourself sparring. The big boxing gym rule  here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. \n\n5. Don’t Dump Your Weights\nJust as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.\n\n6. Leave the Weightcut Fighter Alone\nThis is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: leave them alone. They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. \n\n7. The Golden Rule\nGym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ","What are the basic boxing gym rules? ",{"_uid":2550,"answer":2551,"question":2552,"component":670},"8bb795b0-2a84-4bd7-937b-3f35d6be519f","Boxing gyms can be intimidating places to walk into if you’ve never been to one: everyone knows how to fight, and there’s always that one guy sweating in full sauna gear hitting a bag for 3 hours straight in the back of the room (pro tip, he does not want to talk), and depending on your experience level you might not really know what you’re looking at with a lot of the equipment. But never fear, I’ve got you covered. I have spent the last 3 years of my life steeped in gym culture and learning all the ins and outs of proper boxing gym etiquette. ","What is boxing gym culture like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2554,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2566,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2567,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2555,"component":39,"meta_info":2563,"block_image":2564,"cover_image":2565,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2556,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2561,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2562,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2557,"component":118,"meta_info":2558,"meta_title":7,"block_image":2559,"cover_image":2560,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2569},[2570,2575,2578,2583,2588,2592,2597,2601,2606,2619,2624,2637,2642,2646,2651,2662,2667,2671,2675,2684],{"type":789,"attrs":2571,"content":2572},{"level":791},[2573],{"text":2574,"type":734},"Boxing Gym Culture",{"type":730,"content":2576},[2577],{"text":2551,"type":734},{"type":789,"attrs":2579,"content":2580},{"level":791},[2581],{"text":2582,"type":734},"What Are the Basic Boxing Gym Rules? ",{"type":789,"attrs":2584,"content":2585},{"level":814},[2586],{"text":2587,"type":734},"Yes Coach, No Coach",{"type":730,"content":2589},[2590],{"text":2591,"type":734},"This is the big one. Boxing gym culture is all about discipline and respect, and if you don’t show that respect to the coaches it will really rub people wrong. If the coach is twenty and you’re 40? Yes coach, no coach. If the coach seems really laid back? Yes coach, no coach. This isn’t an ego trip, even if it seems like it. You call a coach by their title because you’re there to learn from them and in order to learn you have to be willing to show deference to the knowledge of the person teaching you.",{"type":789,"attrs":2593,"content":2594},{"level":814},[2595],{"text":2596,"type":734},"Sharing is Caring",{"type":730,"content":2598},[2599],{"text":2600,"type":734},"A big part of proper gym etiquette, boxing or otherwise, is to not hog the equipment. If there’s only 1 heavy bag, try not to hog it for 12 rounds (unless the coach tells you to). A great way to follow this gym rule is to plan circuit workouts (rotating to a new exercise after 1-2 rounds and simply running the circuit multiple times).",{"type":789,"attrs":2602,"content":2603},{"level":814},[2604],{"text":2605,"type":734},"Keep it Clean",{"type":730,"content":2607},[2608,2610,2617],{"text":2609,"type":734},"Now, this is a big one at my gym especially but it is a basic gym rule in general: when you’ve finished using a piece of equipment, ",{"text":2611,"type":734,"marks":2612},"clean it off.",[2613],{"type":749,"attrs":2614},{"href":2615,"uuid":48,"anchor":48,"custom":2616,"target":752,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":2618,"type":734}," Nobody wants to practice clinch drills on a heavy bag dripping with someone else’s sweat. When you finish using something, just give it a quick wipe with a towel before moving on. ",{"type":789,"attrs":2620,"content":2621},{"level":814},[2622],{"text":2623,"type":734},"No Killers in Sparring",{"type":730,"content":2625},[2626,2628,2635],{"text":2627,"type":734},"In most boxing gym workouts you will find yourself ",{"text":2629,"type":734,"marks":2630},"sparring",[2631],{"type":749,"attrs":2632},{"href":2633,"uuid":48,"anchor":48,"custom":2634,"target":752,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2636,"type":734},". The big boxing gym rule here is don’t show off in sparring. Sparring can be and is very fun, but it's important that you remember that sparring is a practice. Don’t try and take your opponent’s head off, and if you can tell you’re a little above your opponent’s level, take it easy and work your defense. Nobody likes a bully, so work on your technical skills and let them work on their basics. ",{"type":789,"attrs":2638,"content":2639},{"level":814},[2640],{"text":2641,"type":734},"Don’t Dump Your Weights",{"type":730,"content":2643},[2644],{"text":2645,"type":734},"Just as important in a boxing gym as anywhere else. Dumping weights is dangerous to both you and the people around you, and also it just kind of makes you look like a drama queen in a place where at least one person is usually training with a broken something or other (which is a bad idea don’t do that either). If you’ve bitten off more than you can chew of course bail on the weight it's better than an injury, but don’t make it a habit.",{"type":789,"attrs":2647,"content":2648},{"level":814},[2649],{"text":2650,"type":734},"Leave the Weightcut Fighter Alone",{"type":730,"content":2652},[2653,2655,2660],{"text":2654,"type":734},"This is a little piece of proper boxing gym etiquette that is exclusive to combat sports: if you see someone in a sauna suit, and they’ve been hitting the same bag or running on the same treadmill for a long time: ",{"text":2656,"type":734,"marks":2657},"leave them alone.",[2658],{"type":2659},"italic",{"text":2661,"type":734}," They are miserable, tired, hungry, and dehydrated. I promise you, from the bottom of my heart, they do not want encouragement. They want silence so that they can continue to be angry. The only people allowed to talk to the person in the sauna suit are the coach and anyone else currently in a sauna suit. ",{"type":789,"attrs":2663,"content":2664},{"level":814},[2665],{"text":2666,"type":734},"The Golden Rule",{"type":730,"content":2668},[2669],{"text":2670,"type":734},"Gym etiquette is a little weird to get used to and every spot has its own unique quirks, but the basics mostly boil down to sanitation and common courtesy. ‘Do unto others’ is the golden rule here and as long as you follow that one principle you will get along just fine in almost any gym you walk into. ",{"type":789,"attrs":2672,"content":2673},{"level":791},[2674],{"text":1321,"type":734},{"type":730,"content":2676},[2677,2678,2683],{"text":1325,"type":734},{"text":1327,"type":734,"marks":2679},[2680],{"type":749,"attrs":2681},{"href":1331,"uuid":48,"anchor":48,"custom":2682,"target":752,"linktype":13},{},{"text":1335,"type":734},{"type":730,"content":2685},[2686],{"text":1974,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2688,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2693,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2694,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2689,"component":118,"meta_info":2690,"meta_title":7,"block_image":2691,"cover_image":2692,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-25 00:00",{"_uid":2697,"title":2698,"plugin":43,"description":2699},"5c3553a7-a348-4b15-8944-010ca960e321","Gym Etiquette 101: Respectful Boxing Gym Culture | FightCamp","Want to learn proper gym etiquette? Discover the basic boxing gym rules at FightCamp, from training with a coach, sparring etiquette, and gym equipment usage.",{"id":2701,"alt":2702,"name":7,"focus":7,"title":2702,"filename":2703,"copyright":7,"fieldtype":50,"is_external_url":9},6942811,"FightCamp - Boxing Gym Etiquette","https://a.storyblok.com/f/115220/2400x990/71c557a0ea/fightcamp-gym-etiquette-101-respectful-gym-culture.png","Want to learn proper gym etiquette? Discover the basic boxing gym rules, from training with a coach, sparring etiquette, and gym equipment usage.",[],"gym-etiquette-101-respectful-boxing-gym-culture","blogs/gym-etiquette-101-respectful-boxing-gym-culture",-5680,[1109],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1097,"created_at":2713,"published_at":2714,"updated_at":2715,"id":2716,"uuid":2717,"content":2718,"slug":1097,"full_slug":2739,"sort_by_date":48,"position":446,"tag_list":2740,"is_startpage":9,"parent_id":2741,"meta_data":48,"group_id":2742,"first_published_at":2743,"release_id":48,"lang":60,"path":7,"alternates":2744,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2719,"component":2720,"meta_info":2721,"custom_content_list":2723},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2722,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2724,2729,2734],{"_uid":2725,"label":2726,"value":2727,"dev_id":2728,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2730,"label":2731,"value":2732,"dev_id":2733,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2735,"label":2736,"value":2737,"dev_id":2738,"component":734},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892859658]