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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?","faq_schema",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":672,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":684,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":685,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":673,"component":39,"meta_info":681,"block_image":682,"cover_image":683,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":674,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":679,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":680,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":675,"component":118,"meta_info":676,"meta_title":7,"block_image":677,"cover_image":678,"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},[],[],{"name":687,"created_at":688,"published_at":689,"updated_at":690,"id":691,"uuid":692,"content":693,"slug":702,"full_slug":703,"sort_by_date":48,"position":528,"tag_list":704,"is_startpage":9,"parent_id":705,"meta_data":48,"group_id":706,"first_published_at":707,"release_id":48,"lang":60,"path":48,"alternates":708,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":694,"_uid":695,"name":687,"photo":696,"component":700,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":701,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":697,"alt":687,"name":698,"focus":48,"title":687,"filename":699,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":710,"content":711},"doc",[712,718,725,731,758,763,787,792,806,811,825,830,834,839,843,848,862],{"type":713,"content":714},"paragraph",[715],{"text":716,"type":717},"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.","text",{"type":719,"attrs":720,"content":722},"heading",{"level":721},2,[723],{"text":724,"type":717},"5 Ways to Shake Up Your Cardio",{"type":719,"attrs":726,"content":728},{"level":727},3,[729],{"text":730,"type":717},"Swimming",{"type":713,"content":732},[733,735,746,748,756],{"text":734,"type":717},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":736,"type":717,"marks":737},"Flo Master’s",[738,744],{"type":739,"attrs":740},"link",{"href":741,"uuid":48,"anchor":48,"custom":742,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},"_blank",{"type":745},"underline",{"text":747,"type":717}," favorite forms of ",{"text":749,"type":717,"marks":750},"active recovery",[751,755],{"type":739,"attrs":752},{"href":753,"uuid":48,"anchor":48,"custom":754,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":745},{"text":757,"type":717}," 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":719,"attrs":759,"content":760},{"level":727},[761],{"text":762,"type":717},"Tabata Bag Drills",{"type":713,"content":764},[765,767,775,777,785],{"text":766,"type":717},"One great way to get your anaerobic endurance up is with ",{"text":768,"type":717,"marks":769},"Tabata",[770,774],{"type":739,"attrs":771},{"href":772,"uuid":48,"anchor":48,"custom":773,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":745},{"text":776,"type":717}," 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":778,"type":717,"marks":779},"FightCamp App",[780,784],{"type":739,"attrs":781},{"href":782,"uuid":48,"anchor":48,"custom":783,"target":743,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":745},{"text":786,"type":717}," 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":719,"attrs":788,"content":789},{"level":727},[790],{"text":791,"type":717},"Footwork Heavy Sports",{"type":713,"content":793},[794,796,804],{"text":795,"type":717},"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":797,"type":717,"marks":798},"dancing",[799,803],{"type":739,"attrs":800},{"href":801,"uuid":48,"anchor":48,"custom":802,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":745},{"text":805,"type":717}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":719,"attrs":807,"content":808},{"level":727},[809],{"text":810,"type":717},"Hiking",{"type":713,"content":812},[813,815,823],{"text":814,"type":717},"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":816,"type":717,"marks":817},"healthy snacks",[818,822],{"type":739,"attrs":819},{"href":820,"uuid":48,"anchor":48,"custom":821,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":745},{"text":824,"type":717},"! ",{"type":719,"attrs":826,"content":827},{"level":727},[828],{"text":829,"type":717},"Shadowboxing Punchouts",{"type":713,"content":831},[832],{"text":833,"type":717},"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":719,"attrs":835,"content":836},{"level":721},[837],{"text":838,"type":717},"Shaking Up Your Cardio",{"type":713,"content":840},[841],{"text":842,"type":717},"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":719,"attrs":844,"content":845},{"level":721},[846],{"text":847,"type":717},"Train Like a Fighter",{"type":713,"content":849},[850,852,860],{"text":851,"type":717},"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":853,"type":717,"marks":854},"FightCamp",[855,859],{"type":739,"attrs":856},{"href":857,"uuid":48,"anchor":48,"custom":858,"target":743,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":745},{"text":861,"type":717}," 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":713,"content":863},[864],{"text":865,"type":717},"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":867,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":872,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":873,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":868,"component":118,"meta_info":869,"meta_title":7,"block_image":870,"cover_image":871,"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","article",{"_uid":877,"title":878,"plugin":43,"description":879},"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":881,"alt":882,"name":7,"focus":7,"title":882,"filename":883,"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,[890],"featured",60887917,"608e0efe-9427-48dd-893e-9261683b7642","training/{{story.slug}}",[],["Reactive",896],[897,1075,1266,1535,1960,2142],{"name":898,"created_at":899,"published_at":900,"updated_at":901,"id":902,"uuid":903,"content":904,"slug":1069,"full_slug":1070,"sort_by_date":48,"position":1071,"tag_list":1072,"is_startpage":9,"parent_id":891,"meta_data":48,"group_id":1073,"first_published_at":900,"release_id":48,"lang":60,"path":893,"alternates":1074,"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":905,"faqs":906,"title":898,"topic":915,"author":692,"content":930,"category":1050,"schedule":1058,"component":875,"meta_info":1059,"cover_image":1063,"description":1067,"contributors":1068},"c6387572-343f-40bf-8172-852035367c90",[907,911],{"_uid":908,"answer":909,"question":910,"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":912,"answer":913,"question":914,"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":916,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":928,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":929,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":917,"component":39,"meta_info":925,"block_image":926,"cover_image":927,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":918,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":923,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":924,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":919,"component":118,"meta_info":920,"meta_title":7,"block_image":921,"cover_image":922,"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":710,"content":931},[932,937,940,945,950,954,959,963,968,981,986,999,1004,1008,1013,1024,1029,1033,1037,1046],{"type":719,"attrs":933,"content":934},{"level":721},[935],{"text":936,"type":717},"Boxing Gym Culture",{"type":713,"content":938},[939],{"text":913,"type":717},{"type":719,"attrs":941,"content":942},{"level":721},[943],{"text":944,"type":717},"What Are the Basic Boxing Gym Rules? ",{"type":719,"attrs":946,"content":947},{"level":727},[948],{"text":949,"type":717},"Yes Coach, No Coach",{"type":713,"content":951},[952],{"text":953,"type":717},"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":719,"attrs":955,"content":956},{"level":727},[957],{"text":958,"type":717},"Sharing is Caring",{"type":713,"content":960},[961],{"text":962,"type":717},"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":719,"attrs":964,"content":965},{"level":727},[966],{"text":967,"type":717},"Keep it Clean",{"type":713,"content":969},[970,972,979],{"text":971,"type":717},"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":973,"type":717,"marks":974},"clean it off.",[975],{"type":739,"attrs":976},{"href":977,"uuid":48,"anchor":48,"custom":978,"target":743,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/how-to-sanitize-your-home-gym-and-boxing-equipment/",{},{"text":980,"type":717}," 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":719,"attrs":982,"content":983},{"level":727},[984],{"text":985,"type":717},"No Killers in Sparring",{"type":713,"content":987},[988,990,997],{"text":989,"type":717},"In most boxing gym workouts you will find yourself ",{"text":991,"type":717,"marks":992},"sparring",[993],{"type":739,"attrs":994},{"href":995,"uuid":48,"anchor":48,"custom":996,"target":743,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":998,"type":717},". 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":719,"attrs":1000,"content":1001},{"level":727},[1002],{"text":1003,"type":717},"Don’t Dump Your Weights",{"type":713,"content":1005},[1006],{"text":1007,"type":717},"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":719,"attrs":1009,"content":1010},{"level":727},[1011],{"text":1012,"type":717},"Leave the Weightcut Fighter Alone",{"type":713,"content":1014},[1015,1017,1022],{"text":1016,"type":717},"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":1018,"type":717,"marks":1019},"leave them alone.",[1020],{"type":1021},"italic",{"text":1023,"type":717}," 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":719,"attrs":1025,"content":1026},{"level":727},[1027],{"text":1028,"type":717},"The Golden Rule",{"type":713,"content":1030},[1031],{"text":1032,"type":717},"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":719,"attrs":1034,"content":1035},{"level":721},[1036],{"text":847,"type":717},{"type":713,"content":1038},[1039,1040,1045],{"text":851,"type":717},{"text":853,"type":717,"marks":1041},[1042],{"type":739,"attrs":1043},{"href":857,"uuid":48,"anchor":48,"custom":1044,"target":743,"linktype":13},{},{"text":861,"type":717},{"type":713,"content":1047},[1048],{"text":1049,"type":717},"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":1051,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1056,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1052,"component":118,"meta_info":1053,"meta_title":7,"block_image":1054,"cover_image":1055,"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":1060,"title":1061,"plugin":43,"description":1062},"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":1064,"alt":1065,"name":7,"focus":7,"title":1065,"filename":1066,"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,[890],"152c44bd-8810-4b32-b4c4-49120ce2eef4",[],{"name":1076,"created_at":1077,"published_at":1078,"updated_at":1079,"id":1080,"uuid":1081,"content":1082,"slug":1259,"full_slug":1260,"sort_by_date":48,"position":1261,"tag_list":1262,"is_startpage":9,"parent_id":891,"meta_data":48,"group_id":1263,"first_published_at":1264,"release_id":48,"lang":60,"path":893,"alternates":1265,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":1083,"faqs":1084,"title":1101,"topic":1102,"author":692,"content":1117,"category":1240,"schedule":1248,"component":875,"meta_info":1249,"cover_image":1253,"description":1257,"contributors":1258},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[1085,1089,1093,1097],{"_uid":1086,"answer":1087,"question":1088,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":1090,"answer":1091,"question":1092,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":1094,"answer":1095,"question":1096,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":1098,"answer":1099,"question":1100,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1103,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1115,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1116,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1104,"component":39,"meta_info":1112,"block_image":1113,"cover_image":1114,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1105,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1110,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1111,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1106,"component":118,"meta_info":1107,"meta_title":7,"block_image":1108,"cover_image":1109,"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":710,"content":1118},[1119,1132,1136,1149,1162,1166,1175,1179,1183,1192,1205,1210,1223,1227,1237],{"type":713,"content":1120},[1121,1123,1130],{"text":1122,"type":717},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":1124,"type":717,"marks":1125},"Muhammad Ali",[1126],{"type":739,"attrs":1127},{"href":1128,"uuid":48,"anchor":48,"custom":1129,"target":743,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":1131,"type":717}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":719,"attrs":1133,"content":1134},{"level":721},[1135],{"text":1092,"type":717},{"type":1137,"attrs":1138},"blok",{"id":1139,"body":1140},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[1141],{"url":7,"_uid":1142,"image":1143,"component":1147,"copyright_details":1148},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":1144,"alt":1145,"name":7,"focus":7,"title":1145,"filename":1146,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png","content_image",[],{"type":713,"content":1150},[1151,1153,1160],{"text":1152,"type":717},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":1154,"type":717,"marks":1155},"Manny Pacquiao",[1156],{"type":739,"attrs":1157},{"href":1158,"uuid":48,"anchor":48,"custom":1159,"target":743,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":1161,"type":717},". His punches have great technique and flow well, naturally building momentum.",{"type":719,"attrs":1163,"content":1164},{"level":721},[1165],{"text":1096,"type":717},{"type":1137,"attrs":1167},{"id":1139,"body":1168},[1169],{"url":7,"_uid":1170,"image":1171,"component":1147,"copyright_details":1174},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":1172,"alt":1145,"name":7,"focus":7,"title":1145,"filename":1173,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":713,"content":1176},[1177],{"text":1178,"type":717},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":719,"attrs":1180,"content":1181},{"level":721},[1182],{"text":1100,"type":717},{"type":1137,"attrs":1184},{"id":1139,"body":1185},[1186],{"url":7,"_uid":1187,"image":1188,"component":1147,"copyright_details":1191},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":1189,"alt":1145,"name":7,"focus":7,"title":1145,"filename":1190,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":713,"content":1193},[1194,1196,1203],{"text":1195,"type":717},"In boxing movies, you will often hear boxers ‘",{"text":1197,"type":717,"marks":1198},"hiss",[1199],{"type":739,"attrs":1200},{"href":1201,"uuid":48,"anchor":48,"custom":1202,"target":743,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":1204,"type":717},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":719,"attrs":1206,"content":1207},{"level":721},[1208],{"text":1209,"type":717},"The Takeaway",{"type":713,"content":1211},[1212,1214,1221],{"text":1213,"type":717},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":1215,"type":717,"marks":1216},"breathing",[1217],{"type":739,"attrs":1218},{"href":1219,"uuid":48,"anchor":48,"custom":1220,"target":743,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1222,"type":717}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":719,"attrs":1224,"content":1225},{"level":721},[1226],{"text":847,"type":717},{"type":713,"content":1228},[1229,1230,1235],{"text":851,"type":717},{"text":853,"type":717,"marks":1231},[1232],{"type":739,"attrs":1233},{"href":857,"uuid":48,"anchor":48,"custom":1234,"target":743,"linktype":13},{},{"text":1236,"type":717}," 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":713,"content":1238},[1239],{"text":865,"type":717},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1241,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1246,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1247,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1242,"component":118,"meta_info":1243,"meta_title":7,"block_image":1244,"cover_image":1245,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":1250,"title":1251,"plugin":43,"description":1252},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":1254,"alt":1255,"name":7,"focus":7,"title":1255,"filename":1256,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[890],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":1267,"created_at":1268,"published_at":1269,"updated_at":1270,"id":1271,"uuid":1272,"content":1273,"slug":1529,"full_slug":1530,"sort_by_date":48,"position":1531,"tag_list":1532,"is_startpage":9,"parent_id":891,"meta_data":48,"group_id":1533,"first_published_at":1269,"release_id":48,"lang":60,"path":893,"alternates":1534,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1274,"faqs":1275,"title":1267,"topic":1296,"author":1311,"content":1312,"category":1510,"schedule":1518,"component":875,"meta_info":1519,"cover_image":1523,"description":1527,"contributors":1528},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1276,1280,1284,1288,1292],{"_uid":1277,"answer":1278,"question":1279,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1281,"answer":1282,"question":1283,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1285,"answer":1286,"question":1287,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1289,"answer":1290,"question":1291,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1293,"answer":1294,"question":1295,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1297,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1309,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1310,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1298,"component":39,"meta_info":1306,"block_image":1307,"cover_image":1308,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1299,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1304,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1305,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1300,"component":118,"meta_info":1301,"meta_title":7,"block_image":1302,"cover_image":1303,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":710,"content":1313},[1314,1328,1332,1336,1340,1344,1348,1351,1356,1361,1375,1380,1384,1389,1393,1398,1412,1416,1420,1434,1448,1452,1456,1470,1475,1479,1493,1497,1507],{"type":713,"content":1315},[1316,1318,1326],{"text":1317,"type":717},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1319,"type":717,"marks":1320},"interval training",[1321,1325],{"type":739,"attrs":1322},{"href":1323,"uuid":48,"anchor":48,"custom":1324,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":745},{"text":1327,"type":717}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":713,"content":1329},[1330],{"text":1331,"type":717},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":719,"attrs":1333,"content":1334},{"level":721},[1335],{"text":1279,"type":717},{"type":713,"content":1337},[1338],{"text":1339,"type":717},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":713,"content":1341},[1342],{"text":1343,"type":717},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":719,"attrs":1345,"content":1346},{"level":721},[1347],{"text":1283,"type":717},{"type":713,"content":1349},[1350],{"text":1282,"type":717},{"type":719,"attrs":1352,"content":1353},{"level":721},[1354],{"text":1355,"type":717},"Unique Benefits of HIIT",{"type":719,"attrs":1357,"content":1358},{"level":727},[1359],{"text":1360,"type":717},"Maximum Effectiveness in Less Time",{"type":713,"content":1362},[1363,1365,1373],{"text":1364,"type":717},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1366,"type":717,"marks":1367},"25-30% more calories",[1368,1372],{"type":739,"attrs":1369},{"href":1370,"uuid":48,"anchor":48,"custom":1371,"target":743,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":745},{"text":1374,"type":717}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":719,"attrs":1376,"content":1377},{"level":727},[1378],{"text":1379,"type":717},"Tones Muscle",{"type":713,"content":1381},[1382],{"text":1383,"type":717},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":719,"attrs":1385,"content":1386},{"level":727},[1387],{"text":1388,"type":717},"Adds Variety",{"type":713,"content":1390},[1391],{"text":1392,"type":717},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":719,"attrs":1394,"content":1395},{"level":727},[1396],{"text":1397,"type":717},"Improves Cardiovascular Health",{"type":713,"content":1399},[1400,1402,1410],{"text":1401,"type":717},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1403,"type":717,"marks":1404},"greater improvements in blood pressure",[1405,1409],{"type":739,"attrs":1406},{"href":1407,"uuid":48,"anchor":48,"custom":1408,"target":743,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":745},{"text":1411,"type":717}," and blood sugar than moderate-intensity workouts. ",{"type":719,"attrs":1413,"content":1414},{"level":721},[1415],{"text":1291,"type":717},{"type":713,"content":1417},[1418],{"text":1419,"type":717},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":713,"content":1421},[1422,1424,1432],{"text":1423,"type":717},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1425,"type":717,"marks":1426},"roadwork",[1427,1431],{"type":739,"attrs":1428},{"href":1429,"uuid":48,"anchor":48,"custom":1430,"target":743,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":745},{"text":1433,"type":717},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":713,"content":1435},[1436,1438,1446],{"text":1437,"type":717},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1439,"type":717,"marks":1440},"HIIT jump rope workout",[1441,1445],{"type":739,"attrs":1442},{"href":1443,"uuid":48,"anchor":48,"custom":1444,"target":743,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":745},{"text":1447,"type":717}," for a full-body cardio blast in just minutes.",{"type":719,"attrs":1449,"content":1450},{"level":721},[1451],{"text":1295,"type":717},{"type":713,"content":1453},[1454],{"text":1455,"type":717},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":713,"content":1457},[1458,1460,1468],{"text":1459,"type":717},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1461,"type":717,"marks":1462},"10 minutes of HIIT boxing",[1463,1467],{"type":739,"attrs":1464},{"href":1465,"uuid":48,"anchor":48,"custom":1466,"target":743,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":745},{"text":1469,"type":717}," and feel the difference with just one workout.",{"type":719,"attrs":1471,"content":1472},{"level":721},[1473],{"text":1474,"type":717},"Hit With HIIT",{"type":713,"content":1476},[1477],{"text":1478,"type":717},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":713,"content":1480},[1481,1483,1491],{"text":1482,"type":717},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1484,"type":717,"marks":1485},"FightCamp’s extensive library of HIIT workouts",[1486,1490],{"type":739,"attrs":1487},{"href":1488,"uuid":48,"anchor":48,"custom":1489,"target":743,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":745},{"text":1492,"type":717},"!",{"type":719,"attrs":1494,"content":1495},{"level":721},[1496],{"text":847,"type":717},{"type":713,"content":1498},[1499,1500,1506],{"text":851,"type":717},{"text":853,"type":717,"marks":1501},[1502,1505],{"type":739,"attrs":1503},{"href":857,"uuid":48,"anchor":48,"custom":1504,"target":743,"linktype":13},{},{"type":745},{"text":1236,"type":717},{"type":713,"content":1508},[1509],{"text":865,"type":717},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1511,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1516,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1517,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1512,"component":118,"meta_info":1513,"meta_title":7,"block_image":1514,"cover_image":1515,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1520,"title":1521,"plugin":43,"description":1522},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1524,"alt":1525,"name":7,"focus":7,"title":1525,"filename":1526,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[890],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1536,"created_at":1537,"published_at":1538,"updated_at":1539,"id":1540,"uuid":1541,"content":1542,"slug":1953,"full_slug":1954,"sort_by_date":48,"position":1955,"tag_list":1956,"is_startpage":9,"parent_id":891,"meta_data":48,"group_id":1957,"first_published_at":1958,"release_id":48,"lang":60,"path":893,"alternates":1959,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1543,"faqs":1544,"title":1536,"topic":1565,"author":1580,"content":1581,"category":1937,"schedule":1945,"component":875,"meta_info":1946,"cover_image":1949,"description":1948,"contributors":1952},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1545,1549,1553,1557,1561],{"_uid":1546,"answer":1547,"question":1548,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1550,"answer":1551,"question":1552,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1554,"answer":1555,"question":1556,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1558,"answer":1559,"question":1560,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1562,"answer":1563,"question":1564,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1566,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1578,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1567,"component":39,"meta_info":1575,"block_image":1576,"cover_image":1577,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1568,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1573,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1574,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1569,"component":118,"meta_info":1570,"meta_title":7,"block_image":1571,"cover_image":1572,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":710,"content":1582},[1583,1587,1590,1603,1608,1613,1680,1685,1711,1716,1720,1725,1733,1746,1751,1762,1767,1778,1783,1794,1799,1811,1816,1827,1832,1852,1857,1862,1882,1887,1906,1911,1923,1927],{"type":713,"content":1584},[1585],{"text":1586,"type":717},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":713,"content":1588},[1589],{"text":1547,"type":717},{"type":1137,"attrs":1591},{"id":1592,"body":1593},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1594],{"_uid":1595,"link":1596,"image":1598,"title":1600,"component":1602},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1597,"linktype":13,"fieldtype":14,"cached_url":1597},"https://pin.it/2zdpNMs",{"id":1599,"alt":1600,"name":7,"focus":48,"title":1600,"filename":1601,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":719,"attrs":1604,"content":1605},{"level":721},[1606],{"text":1607,"type":717},"Top Rock Step-By-Step",{"type":719,"attrs":1609,"content":1610},{"level":727},[1611],{"text":1612,"type":717},"The Feet",{"type":1614,"content":1615},"bullet_list",[1616,1623,1643,1649,1668,1674],{"type":1617,"content":1618},"list_item",[1619],{"type":713,"content":1620},[1621],{"text":1622,"type":717},"Begin by starting in an athletic stance on the balls of your feet",{"type":1617,"content":1624},[1625,1629],{"type":713,"content":1626},[1627],{"text":1628,"type":717},"To start, being by doing a “step out”",{"type":1614,"content":1630},[1631,1637],{"type":1617,"content":1632},[1633],{"type":713,"content":1634},[1635],{"text":1636,"type":717},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1617,"content":1638},[1639],{"type":713,"content":1640},[1641],{"text":1642,"type":717},"Pause for a half-second",{"type":1617,"content":1644},[1645],{"type":713,"content":1646},[1647],{"text":1648,"type":717},"Return to the starting stance by performing a slight hop backward",{"type":1617,"content":1650},[1651,1655],{"type":713,"content":1652},[1653],{"text":1654,"type":717},"Once returned, perform the opposite foot “step out”",{"type":1614,"content":1656},[1657,1663],{"type":1617,"content":1658},[1659],{"type":713,"content":1660},[1661],{"text":1662,"type":717},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1617,"content":1664},[1665],{"type":713,"content":1666},[1667],{"text":1642,"type":717},{"type":1617,"content":1669},[1670],{"type":713,"content":1671},[1672],{"text":1673,"type":717},"Hop back to the starting position",{"type":1617,"content":1675},[1676],{"type":713,"content":1677},[1678],{"text":1679,"type":717},"Continue Top Rocking for the remainder of the set",{"type":719,"attrs":1681,"content":1682},{"level":727},[1683],{"text":1684,"type":717},"The Arms",{"type":1614,"content":1686},[1687,1693,1699,1705],{"type":1617,"content":1688},[1689],{"type":713,"content":1690},[1691],{"text":1692,"type":717},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":1617,"content":1694},[1695],{"type":713,"content":1696},[1697],{"text":1698,"type":717},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1617,"content":1700},[1701],{"type":713,"content":1702},[1703],{"text":1704,"type":717},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1617,"content":1706},[1707],{"type":713,"content":1708},[1709],{"text":1710,"type":717},"Continue using this arm motion to help with rhythm and balance",{"type":719,"attrs":1712,"content":1713},{"level":721},[1714],{"text":1715,"type":717},"Movement Key Points",{"type":713,"content":1717},[1718],{"text":1719,"type":717},"Here are some key things to focus on while performing the Top Rock:",{"type":719,"attrs":1721,"content":1722},{"level":727},[1723],{"text":1724,"type":717},"Start by swinging your arms",{"type":1614,"content":1726},[1727],{"type":1617,"content":1728},[1729],{"type":713,"content":1730},[1731],{"text":1732,"type":717},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1137,"attrs":1734},{"id":1735,"body":1736},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1737],{"url":1738,"_uid":1740,"image":1741,"component":1147,"copyright_details":1745},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1742,"alt":1743,"name":7,"focus":48,"title":1743,"filename":1744,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":719,"attrs":1747,"content":1748},{"level":727},[1749],{"text":1750,"type":717},"On each hop back, your arms should cross in front of your chest",{"type":1137,"attrs":1752},{"id":1735,"body":1753},[1754],{"url":1755,"_uid":1756,"image":1757,"component":1147,"copyright_details":1761},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1758,"alt":1759,"name":7,"focus":48,"title":1759,"filename":1760,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":719,"attrs":1763,"content":1764},{"level":727},[1765],{"text":1766,"type":717},"One foot should cross at a time",{"type":1137,"attrs":1768},{"id":1735,"body":1769},[1770],{"url":1771,"_uid":1772,"image":1773,"component":1147,"copyright_details":1777},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1774,"alt":1775,"name":7,"focus":48,"title":1775,"filename":1776,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":719,"attrs":1779,"content":1780},{"level":727},[1781],{"text":1782,"type":717},"Perform the movement by staying on the balls of your feet",{"type":1137,"attrs":1784},{"id":1735,"body":1785},[1786],{"url":1787,"_uid":1788,"image":1789,"component":1147,"copyright_details":1793},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1790,"alt":1791,"name":7,"focus":48,"title":1791,"filename":1792,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":719,"attrs":1795,"content":1796},{"level":727},[1797],{"text":1798,"type":717},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1137,"attrs":1800},{"id":1801,"body":1802},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1803],{"url":1804,"_uid":1805,"image":1806,"component":1147,"copyright_details":1810},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1807,"alt":1808,"name":7,"focus":48,"title":1808,"filename":1809,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":719,"attrs":1812,"content":1813},{"level":727},[1814],{"text":1815,"type":717},"Stay loose and have fun!",{"type":1137,"attrs":1817},{"id":1735,"body":1818},[1819],{"url":1820,"_uid":1821,"image":1822,"component":1147,"copyright_details":1826},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1823,"alt":1824,"name":7,"focus":48,"title":1824,"filename":1825,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":719,"attrs":1828,"content":1829},{"level":721},[1830],{"text":1831,"type":717},"Muscles Used",{"type":1614,"content":1833},[1834,1840,1846],{"type":1617,"content":1835},[1836],{"type":713,"content":1837},[1838],{"text":1839,"type":717},"Deltoids",{"type":1617,"content":1841},[1842],{"type":713,"content":1843},[1844],{"text":1845,"type":717},"Core",{"type":1617,"content":1847},[1848],{"type":713,"content":1849},[1850],{"text":1851,"type":717},"Calves",{"type":719,"attrs":1853,"content":1854},{"level":721},[1855],{"text":1856,"type":717},"Application",{"type":719,"attrs":1858,"content":1859},{"level":727},[1860],{"text":1861,"type":717},"For Sets",{"type":1614,"content":1863},[1864,1870,1876],{"type":1617,"content":1865},[1866],{"type":713,"content":1867},[1868],{"text":1869,"type":717},"Perform 3-6 sets",{"type":1617,"content":1871},[1872],{"type":713,"content":1873},[1874],{"text":1875,"type":717},"12-20 repetitions each way",{"type":1617,"content":1877},[1878],{"type":713,"content":1879},[1880],{"text":1881,"type":717},"Rest 30-45 seconds between sets",{"type":719,"attrs":1883,"content":1884},{"level":727},[1885],{"text":1886,"type":717},"For Time",{"type":1614,"content":1888},[1889,1894,1900],{"type":1617,"content":1890},[1891],{"type":713,"content":1892},[1893],{"text":1869,"type":717},{"type":1617,"content":1895},[1896],{"type":713,"content":1897},[1898],{"text":1899,"type":717},"Perform for 30-90 seconds",{"type":1617,"content":1901},[1902],{"type":713,"content":1903},[1904],{"text":1905,"type":717},"Rest 45-60 seconds between sets",{"type":719,"attrs":1907,"content":1908},{"level":721},[1909],{"text":1910,"type":717},"Dance Moves For Boxers",{"type":713,"content":1912},[1913,1915,1921],{"text":1914,"type":717},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1916,"type":717,"marks":1917},"Flo Master",[1918],{"type":739,"attrs":1919},{"href":741,"uuid":48,"anchor":48,"custom":1920,"target":743,"linktype":13},{},{"text":1922,"type":717},". ",{"type":719,"attrs":1924,"content":1925},{"level":721},[1926],{"text":847,"type":717},{"type":713,"content":1928},[1929,1930,1935],{"text":851,"type":717},{"text":853,"type":717,"marks":1931},[1932],{"type":739,"attrs":1933},{"href":857,"uuid":48,"anchor":48,"custom":1934,"target":743,"linktype":13},{},{"text":1936,"type":717}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1938,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1943,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1944,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1939,"component":118,"meta_info":1940,"meta_title":7,"block_image":1941,"cover_image":1942,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1947,"title":1536,"plugin":43,"description":1948},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1950,"alt":1536,"name":7,"focus":48,"title":1536,"filename":1951,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[890],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1961,"created_at":1962,"published_at":1963,"updated_at":1964,"id":1965,"uuid":1966,"content":1967,"slug":2135,"full_slug":2136,"sort_by_date":48,"position":2137,"tag_list":2138,"is_startpage":9,"parent_id":891,"meta_data":48,"group_id":2139,"first_published_at":2140,"release_id":48,"lang":60,"path":893,"alternates":2141,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":1968,"faqs":1969,"title":1986,"topic":1987,"author":1580,"content":2002,"category":2119,"schedule":2127,"component":875,"meta_info":2128,"cover_image":2131,"description":2130,"contributors":2134},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1970,1974,1978,1982],{"_uid":1971,"answer":1972,"question":1973,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":1975,"answer":1976,"question":1977,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":1979,"answer":1980,"question":1981,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":1983,"answer":1984,"question":1985,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1988,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2000,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2001,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1989,"component":39,"meta_info":1997,"block_image":1998,"cover_image":1999,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1990,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1995,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1996,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1991,"component":118,"meta_info":1992,"meta_title":7,"block_image":1993,"cover_image":1994,"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":710,"content":2003},[2004,2017,2022,2027,2039,2042,2047,2058,2061,2066,2077,2081,2085,2090,2103,2107,2116],{"type":713,"content":2005},[2006,2008,2015],{"text":2007,"type":717},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2009,"type":717,"marks":2010},"shadowboxing",[2011],{"type":739,"attrs":2012},{"href":2013,"uuid":48,"anchor":48,"custom":2014,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2016,"type":717}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":719,"attrs":2018,"content":2019},{"level":721},[2020],{"text":2021,"type":717},"Why You Should Practice Shadowboxing With Hand Weights",{"type":719,"attrs":2023,"content":2024},{"level":727},[2025],{"text":2026,"type":717},"1. Speed",{"type":1137,"attrs":2028},{"id":2029,"body":2030},"58589914-3cf9-454d-8369-7218c807f59a",[2031],{"url":2032,"_uid":2033,"image":2034,"component":1147,"copyright_details":2038},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2035,"alt":2036,"name":7,"focus":48,"title":2036,"filename":2037,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":713,"content":2040},[2041],{"text":1976,"type":717},{"type":719,"attrs":2043,"content":2044},{"level":727},[2045],{"text":2046,"type":717},"2. Arm Endurance",{"type":1137,"attrs":2048},{"id":2029,"body":2049},[2050],{"url":2051,"_uid":2052,"image":2053,"component":1147,"copyright_details":2057},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2054,"alt":2055,"name":7,"focus":48,"title":2055,"filename":2056,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":713,"content":2059},[2060],{"text":1980,"type":717},{"type":719,"attrs":2062,"content":2063},{"level":727},[2064],{"text":2065,"type":717},"3. Cardiovascular Conditioning",{"type":1137,"attrs":2067},{"id":2029,"body":2068},[2069],{"url":2070,"_uid":2071,"image":2072,"component":1147,"copyright_details":2076},{"id":7,"url":7,"linktype":1739,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2073,"alt":2074,"name":7,"focus":48,"title":2074,"filename":2075,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":713,"content":2078},[2079],{"text":2080,"type":717},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":713,"content":2082},[2083],{"text":2084,"type":717},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":719,"attrs":2086,"content":2087},{"level":721},[2088],{"text":2089,"type":717},"Amp Up Your Training",{"type":713,"content":2091},[2092,2094,2101],{"text":2093,"type":717},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2095,"type":717,"marks":2096},"FightCamp Facebook Community",[2097],{"type":739,"attrs":2098},{"href":2099,"uuid":48,"anchor":48,"custom":2100,"target":743,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2102,"type":717}," and let me know.",{"type":719,"attrs":2104,"content":2105},{"level":721},[2106],{"text":847,"type":717},{"type":713,"content":2108},[2109,2110,2115],{"text":851,"type":717},{"text":853,"type":717,"marks":2111},[2112],{"type":739,"attrs":2113},{"href":857,"uuid":48,"anchor":48,"custom":2114,"target":743,"linktype":13},{},{"text":1236,"type":717},{"type":713,"content":2117},[2118],{"text":1049,"type":717},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2120,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2125,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2126,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2121,"component":118,"meta_info":2122,"meta_title":7,"block_image":2123,"cover_image":2124,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2129,"title":1986,"plugin":43,"description":2130},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2132,"alt":1961,"name":7,"focus":48,"title":1961,"filename":2133,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[890],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2143,"created_at":2144,"published_at":2145,"updated_at":2146,"id":2147,"uuid":2148,"content":2149,"slug":2286,"full_slug":2287,"sort_by_date":48,"position":2288,"tag_list":2289,"is_startpage":9,"parent_id":891,"meta_data":48,"group_id":2290,"first_published_at":2145,"release_id":48,"lang":60,"path":893,"alternates":2291,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":2150,"faqs":2151,"title":2143,"topic":2168,"author":692,"content":2183,"category":2270,"schedule":2278,"component":875,"meta_info":2279,"cover_image":2282,"description":2281,"contributors":2285},"96d7fcda-e3db-4f35-935d-fd195032b834",[2152,2156,2160,2164],{"_uid":2153,"answer":2154,"question":2155,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":2157,"answer":2158,"question":2159,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":2161,"answer":2162,"question":2163,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":2165,"answer":2166,"question":2167,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2169,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2181,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2182,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2170,"component":39,"meta_info":2178,"block_image":2179,"cover_image":2180,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2171,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2176,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2177,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2172,"component":118,"meta_info":2173,"meta_title":7,"block_image":2174,"cover_image":2175,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":710,"content":2184},[2185,2207,2212,2215,2220,2223,2228,2250,2254,2258,2267],{"type":713,"content":2186},[2187,2189,2196,2198,2205],{"text":2188,"type":717},"Boxing is a sport about ",{"text":2190,"type":717,"marks":2191},"range",[2192],{"type":739,"attrs":2193},{"href":2194,"uuid":48,"anchor":48,"custom":2195,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":2197,"type":717}," and ",{"text":2199,"type":717,"marks":2200},"distance",[2201],{"type":739,"attrs":2202},{"href":2203,"uuid":48,"anchor":48,"custom":2204,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2206,"type":717},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":719,"attrs":2208,"content":2209},{"level":721},[2210],{"text":2211,"type":717},"Step Behind The Jab",{"type":713,"content":2213},[2214],{"text":2158,"type":717},{"type":719,"attrs":2216,"content":2217},{"level":721},[2218],{"text":2219,"type":717},"Front Foot Defense",{"type":713,"content":2221},[2222],{"text":2162,"type":717},{"type":719,"attrs":2224,"content":2225},{"level":721},[2226],{"text":2227,"type":717},"Cutting Off The Ring",{"type":713,"content":2229},[2230,2232,2239,2241,2248],{"text":2231,"type":717},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":2233,"type":717,"marks":2234},"outside fighter",[2235],{"type":739,"attrs":2236},{"href":2237,"uuid":48,"anchor":48,"custom":2238,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":2240,"type":717},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":2242,"type":717,"marks":2243},"jab",[2244],{"type":739,"attrs":2245},{"href":2246,"uuid":48,"anchor":48,"custom":2247,"target":743,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":2249,"type":717}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":719,"attrs":2251,"content":2252},{"level":721},[2253],{"text":1209,"type":717},{"type":713,"content":2255},[2256],{"text":2257,"type":717},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":713,"content":2259},[2260,2261,2266],{"text":851,"type":717},{"text":853,"type":717,"marks":2262},[2263],{"type":739,"attrs":2264},{"href":857,"uuid":48,"anchor":48,"custom":2265,"target":743,"linktype":13},{},{"text":1236,"type":717},{"type":713,"content":2268},[2269],{"text":865,"type":717},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2271,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2276,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2277,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2272,"component":118,"meta_info":2273,"meta_title":7,"block_image":2274,"cover_image":2275,"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},[],[],"2022-09-10 00:00",{"_uid":2280,"title":2143,"plugin":43,"description":2281},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":2283,"alt":2143,"name":7,"focus":48,"title":2143,"filename":2284,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[890],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":875,"created_at":2293,"published_at":2294,"updated_at":2295,"id":2296,"uuid":2297,"content":2298,"slug":875,"full_slug":2319,"sort_by_date":48,"position":446,"tag_list":2320,"is_startpage":9,"parent_id":2321,"meta_data":48,"group_id":2322,"first_published_at":2323,"release_id":48,"lang":60,"path":7,"alternates":2324,"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":2299,"component":2300,"meta_info":2301,"custom_content_list":2303},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2302,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2304,2309,2314],{"_uid":2305,"label":2306,"value":2307,"dev_id":2308,"component":717},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2310,"label":2311,"value":2312,"dev_id":2313,"component":717},"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":2315,"label":2316,"value":2317,"dev_id":2318,"component":717},"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",[],1785892864755]