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This is where your power comes from when you are kicking or punching.",{"type":730,"content":788},[789,791],{"text":790,"type":734},"FightCamp Trainer Shanie Smash takes you through three (3) intense rounds of kickboxing in this 10-minute workout that is sure to leave your lower body feeling the burn!",{"type":792},"hard_break",{"type":794,"attrs":795},"blok",{"id":796,"body":797},"a16ed0b0-7987-4202-a056-079b5ae362c4",[798],{"_uid":799,"link":800,"image":802,"title":804,"component":806},"i-c3ecf3dd-af85-4ed2-bcd1-d29d30de7994",{"id":7,"url":801,"linktype":13,"fieldtype":14,"cached_url":801},"https://youtu.be/I6gtiZ7MiEo",{"id":803,"alt":804,"name":7,"focus":48,"title":804,"filename":805,"copyright":7,"fieldtype":50},3427896,"10 Minute Burnout Kickboxing Workout | Heavy Bag Cardio","https://a.storyblok.com/f/115220/1244x700/5a1a96e191/10-minute-burnout-kickboxing-workout-youtube-video.jpg","image_video_link",{"type":777,"attrs":808,"content":809},{"level":779},[810],{"text":669,"type":734},{"type":777,"attrs":812,"content":814},{"level":813},3,[815],{"text":816,"type":734},"Arm Circles (30 seconds)",{"type":818,"content":819},"bullet_list",[820,827,833,839],{"type":821,"content":822},"list_item",[823],{"type":730,"content":824},[825],{"text":826,"type":734},"Fully extend your arms above your head",{"type":821,"content":828},[829],{"type":730,"content":830},[831],{"text":832,"type":734},"Rotate at the shoulder to bring your arms down in front",{"type":821,"content":834},[835],{"type":730,"content":836},[837],{"text":838,"type":734},"Bring your arms up behind your back over your head and continue for 15 seconds",{"type":821,"content":840},[841],{"type":730,"content":842},[843],{"text":844,"type":734},"Switch direction for another 15 seconds",{"type":777,"attrs":846,"content":847},{"level":813},[848],{"text":849,"type":734},"Side Leg Swings (60 seconds)",{"type":818,"content":851},[852,858,864,870],{"type":821,"content":853},[854],{"type":730,"content":855},[856],{"text":857,"type":734},"Grab the top of the punching bag",{"type":821,"content":859},[860],{"type":730,"content":861},[862],{"text":863,"type":734},"Stand on the toes of your left foot",{"type":821,"content":865},[866],{"type":730,"content":867},[868],{"text":869,"type":734},"Swing your right leg from the hip from side to side for 30 seconds",{"type":821,"content":871},[872],{"type":730,"content":873},[874],{"text":875,"type":734},"Switch legs and repeat for another 30 seconds",{"type":777,"attrs":877,"content":878},{"level":813},[879],{"text":880,"type":734},"Cross Body Punches (30 seconds)",{"type":818,"content":882},[883,889,895,901,907],{"type":821,"content":884},[885],{"type":730,"content":886},[887],{"text":888,"type":734},"Assume fighting stance",{"type":821,"content":890},[891],{"type":730,"content":892},[893],{"text":894,"type":734},"Throw a jab punch",{"type":821,"content":896},[897],{"type":730,"content":898},[899],{"text":900,"type":734},"Pivot to face the other direction",{"type":821,"content":902},[903],{"type":730,"content":904},[905],{"text":906,"type":734},"Throw a jab with the opposite arm",{"type":821,"content":908},[909],{"type":730,"content":910},[911],{"text":912,"type":734},"Repeat for 30 seconds",{"type":777,"attrs":914,"content":915},{"level":779},[916,917],{"text":674,"type":734},{"type":792},{"type":794,"attrs":919},{"id":796,"body":920},[921],{"_uid":922,"image":923,"component":927},"i-87000ced-e492-4a49-b521-3cc1717bec93",{"id":924,"alt":925,"name":7,"focus":48,"title":925,"filename":926,"copyright":7,"fieldtype":50},3427898,"Shanie Smash Throwing a Jab Punch ","https://a.storyblok.com/f/115220/1100x1100/24bba9c710/jab_punch.jpg","content_image",{"type":777,"attrs":929,"content":930},{"level":813},[931],{"text":932,"type":734},"Jab - Cross Coast (1-2 Coast)",{"type":730,"content":934},[935],{"text":936,"type":734},"When you ‘coast’ in boxing, it’s comparable to doing a light jog versus a run. Use the jab-cross coasting combination to catch your breath.",{"type":818,"content":938},[939,945,951,957,963],{"type":821,"content":940},[941],{"type":730,"content":942},[943],{"text":944,"type":734},"Repeat a jab-cross (1-2) punch combination at a steady pace, not full power",{"type":821,"content":946},[947],{"type":730,"content":948},[949],{"text":950,"type":734},"Keep punches straight to and from the chin",{"type":821,"content":952},[953],{"type":730,"content":954},[955],{"text":956,"type":734},"Remember to stay light on your toes",{"type":821,"content":958},[959],{"type":730,"content":960},[961],{"text":962,"type":734},"Keep your knuckles turned inwards",{"type":821,"content":964},[965],{"type":730,"content":966},[967],{"text":968,"type":734},"Continue for 30 seconds",{"type":777,"attrs":970,"content":971},{"level":813},[972],{"text":973,"type":734},"Cross - Lead Kick (2-LK)",{"type":818,"content":975},[976,982,988],{"type":821,"content":977},[978],{"type":730,"content":979},[980],{"text":981,"type":734},"Throw a cross punch",{"type":821,"content":983},[984],{"type":730,"content":985},[986],{"text":987,"type":734},"Step out into a lead kick",{"type":821,"content":989},[990],{"type":730,"content":991},[992],{"text":912,"type":734},{"type":730,"content":994},[995],{"text":996,"type":734},"Remember you want to create an angle with your body when you throw the kick to avoid having your face directly in front of the punching bag (if it was an opponent, you’d be open to getting hit)",{"type":777,"attrs":998,"content":999},{"level":813},[1000],{"text":1001,"type":734},"Squat Kicks",{"type":818,"content":1003},[1004,1010,1016,1022,1028,1034,1040],{"type":821,"content":1005},[1006],{"type":730,"content":1007},[1008],{"text":1009,"type":734},"Face the punching bag",{"type":821,"content":1011},[1012],{"type":730,"content":1013},[1014],{"text":1015,"type":734},"Drop into a squat",{"type":821,"content":1017},[1018],{"type":730,"content":1019},[1020],{"text":1021,"type":734},"Stand upright",{"type":821,"content":1023},[1024],{"type":730,"content":1025},[1026],{"text":1027,"type":734},"Throw a lead kick with your left leg on the punching bag",{"type":821,"content":1029},[1030],{"type":730,"content":1031},[1032],{"text":1033,"type":734},"Squat",{"type":821,"content":1035},[1036],{"type":730,"content":1037},[1038],{"text":1039,"type":734},"Throw a rear kick with your right leg",{"type":821,"content":1041},[1042],{"type":730,"content":1043},[1044],{"text":912,"type":734},{"type":730,"content":1046},[1047],{"text":1048,"type":734},"Keep your hands up by your face to enhance your muscle memory - always be on guard!",{"type":777,"attrs":1050,"content":1051},{"level":813},[1052],{"text":932,"type":734},{"type":818,"content":1054},[1055,1060,1065,1070,1075],{"type":821,"content":1056},[1057],{"type":730,"content":1058},[1059],{"text":944,"type":734},{"type":821,"content":1061},[1062],{"type":730,"content":1063},[1064],{"text":950,"type":734},{"type":821,"content":1066},[1067],{"type":730,"content":1068},[1069],{"text":956,"type":734},{"type":821,"content":1071},[1072],{"type":730,"content":1073},[1074],{"text":962,"type":734},{"type":821,"content":1076},[1077],{"type":730,"content":1078},[1079],{"text":968,"type":734},{"type":730,"content":1081},[1082],{"text":1083,"type":734},"Remember this is a chance to catch your breath!",{"type":777,"attrs":1085,"content":1086},{"level":813},[1087],{"text":1088,"type":734},"Jab - Rear Kick (1-RK)",{"type":818,"content":1090},[1091,1097,1103],{"type":821,"content":1092},[1093],{"type":730,"content":1094},[1095],{"text":1096,"type":734},"Throw a jab (1) punch with your left arm",{"type":821,"content":1098},[1099],{"type":730,"content":1100},[1101],{"text":1102,"type":734},"Follow with a rear kick from your right leg, pivoting on the toes of your left (lead) foot",{"type":821,"content":1104},[1105],{"type":730,"content":1106},[1107],{"text":912,"type":734},{"type":777,"attrs":1109,"content":1110},{"level":813},[1111],{"text":1001,"type":734},{"type":818,"content":1113},[1114,1119,1125,1130,1136],{"type":821,"content":1115},[1116],{"type":730,"content":1117},[1118],{"text":1033,"type":734},{"type":821,"content":1120},[1121],{"type":730,"content":1122},[1123],{"text":1124,"type":734},"Lead kick with the right leg",{"type":821,"content":1126},[1127],{"type":730,"content":1128},[1129],{"text":1033,"type":734},{"type":821,"content":1131},[1132],{"type":730,"content":1133},[1134],{"text":1135,"type":734},"Rear kick with the left leg",{"type":821,"content":1137},[1138],{"type":730,"content":1139},[1140],{"text":912,"type":734},{"type":777,"attrs":1142,"content":1143},{"level":813},[1144],{"text":1145,"type":734},"Rest (1 minute)",{"type":777,"attrs":1147,"content":1148},{"level":779},[1149,1150],{"text":678,"type":734},{"type":792},{"type":794,"attrs":1152},{"id":796,"body":1153},[1154],{"_uid":1155,"image":1156,"component":927},"i-6b965595-ce48-4697-ac2d-b7350fec7232",{"id":1157,"alt":1158,"name":7,"focus":48,"title":1158,"filename":1159,"copyright":7,"fieldtype":50},3427900,"Shanie Smash Throwing a Lead Kick","https://a.storyblok.com/f/115220/1100x1100/8d19f57a7a/lead_kick.jpg",{"type":777,"attrs":1161,"content":1162},{"level":813},[1163],{"text":932,"type":734},{"type":818,"content":1165},[1166,1171,1176,1181,1186],{"type":821,"content":1167},[1168],{"type":730,"content":1169},[1170],{"text":944,"type":734},{"type":821,"content":1172},[1173],{"type":730,"content":1174},[1175],{"text":950,"type":734},{"type":821,"content":1177},[1178],{"type":730,"content":1179},[1180],{"text":956,"type":734},{"type":821,"content":1182},[1183],{"type":730,"content":1184},[1185],{"text":962,"type":734},{"type":821,"content":1187},[1188],{"type":730,"content":1189},[1190],{"text":968,"type":734},{"type":777,"attrs":1192,"content":1193},{"level":813},[1194],{"text":1195,"type":734},"Cross - 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Don’t hit the bag with your feet!",{"type":777,"attrs":1232,"content":1233},{"level":813},[1234],{"text":1235,"type":734},"Power Rear Kicks",{"type":818,"content":1237},[1238,1244,1250],{"type":821,"content":1239},[1240],{"type":730,"content":1241},[1242],{"text":1243,"type":734},"From fighting stance, shift your weight to the ball of your lead (left) leg",{"type":821,"content":1245},[1246],{"type":730,"content":1247},[1248],{"text":1249,"type":734},"Pivot on your lead leg to bring your right leg up and around, hitting the bag with your shin",{"type":821,"content":1251},[1252],{"type":730,"content":1253},[1254],{"text":968,"type":734},{"type":730,"content":1256},[1257],{"text":1258,"type":734},"Don’t focus on the power of your kick and try to land hard with every throw. Bring your leg up and over like you’re chopping down a tree.",{"type":777,"attrs":1260,"content":1261},{"level":813},[1262],{"text":932,"type":734},{"type":818,"content":1264},[1265,1270,1275,1280,1285],{"type":821,"content":1266},[1267],{"type":730,"content":1268},[1269],{"text":944,"type":734},{"type":821,"content":1271},[1272],{"type":730,"content":1273},[1274],{"text":950,"type":734},{"type":821,"content":1276},[1277],{"type":730,"content":1278},[1279],{"text":956,"type":734},{"type":821,"content":1281},[1282],{"type":730,"content":1283},[1284],{"text":962,"type":734},{"type":821,"content":1286},[1287],{"type":730,"content":1288},[1289],{"text":968,"type":734},{"type":730,"content":1291},[1292],{"text":1293,"type":734},"Catch your breath!",{"type":777,"attrs":1295,"content":1296},{"level":813},[1297],{"text":1195,"type":734},{"type":818,"content":1299},[1300,1305,1310,1315,1320],{"type":821,"content":1301},[1302],{"type":730,"content":1303},[1304],{"text":1203,"type":734},{"type":821,"content":1306},[1307],{"type":730,"content":1308},[1309],{"text":1209,"type":734},{"type":821,"content":1311},[1312],{"type":730,"content":1313},[1314],{"text":1215,"type":734},{"type":821,"content":1316},[1317],{"type":730,"content":1318},[1319],{"text":1221,"type":734},{"type":821,"content":1321},[1322],{"type":730,"content":1323},[1324],{"text":912,"type":734},{"type":777,"attrs":1326,"content":1327},{"level":813},[1328],{"text":1329,"type":734},"Power Lead Kicks",{"type":818,"content":1331},[1332,1338,1344,1350],{"type":821,"content":1333},[1334],{"type":730,"content":1335},[1336],{"text":1337,"type":734},"For your lead kick, step forward with your rear (right) foot or do a switch kick for more power",{"type":821,"content":1339},[1340],{"type":730,"content":1341},[1342],{"text":1343,"type":734},"Pivot on your right foot",{"type":821,"content":1345},[1346],{"type":730,"content":1347},[1348],{"text":1349,"type":734},"Bring your left leg around to hit the bag with your shin",{"type":821,"content":1351},[1352],{"type":730,"content":1353},[1354],{"text":968,"type":734},{"type":730,"content":1356},[1357],{"text":1358,"type":734},"Finish the round strong by kicking as hard as you can!",{"type":777,"attrs":1360,"content":1361},{"level":813},[1362],{"text":1145,"type":734},{"type":777,"attrs":1364,"content":1365},{"level":779},[1366,1367],{"text":682,"type":734},{"type":792},{"type":794,"attrs":1369},{"id":796,"body":1370},[1371],{"_uid":1372,"image":1373,"component":927},"i-4627b87e-b74a-4480-bb2e-fc0b5ee8dd7b",{"id":1374,"alt":1375,"name":7,"focus":48,"title":1375,"filename":1376,"copyright":7,"fieldtype":50},3427905,"Shanie Smash Throwing a Rear Kick","https://a.storyblok.com/f/115220/1100x1100/d320ec9282/rear_kick.jpg",{"type":730,"content":1378},[1379],{"text":1380,"type":734},"Make your last round your best round! When you feel like you want to give up, that’s when you push harder. This is your chance to just empty your tank!",{"type":777,"attrs":1382,"content":1383},{"level":813},[1384],{"text":932,"type":734},{"type":818,"content":1386},[1387,1392,1397,1402,1407],{"type":821,"content":1388},[1389],{"type":730,"content":1390},[1391],{"text":944,"type":734},{"type":821,"content":1393},[1394],{"type":730,"content":1395},[1396],{"text":950,"type":734},{"type":821,"content":1398},[1399],{"type":730,"content":1400},[1401],{"text":956,"type":734},{"type":821,"content":1403},[1404],{"type":730,"content":1405},[1406],{"text":962,"type":734},{"type":821,"content":1408},[1409],{"type":730,"content":1410},[1411],{"text":968,"type":734},{"type":777,"attrs":1413,"content":1414},{"level":813},[1415],{"text":1416,"type":734},"Jab - Cross - Lead Kick (1-2-LK)",{"type":818,"content":1418},[1419,1425,1431],{"type":821,"content":1420},[1421],{"type":730,"content":1422},[1423],{"text":1424,"type":734},"Throw a strong jab-cross (1-2) combination",{"type":821,"content":1426},[1427],{"type":730,"content":1428},[1429],{"text":1430,"type":734},"Follow with a powerful lead kick with the left leg",{"type":821,"content":1432},[1433],{"type":730,"content":1434},[1435],{"text":912,"type":734},{"type":730,"content":1437},[1438],{"text":1439,"type":734},"Remember to throw every punch and kick with intention.",{"type":777,"attrs":1441,"content":1442},{"level":813},[1443],{"text":1001,"type":734},{"type":818,"content":1445},[1446,1451,1456,1461,1466],{"type":821,"content":1447},[1448],{"type":730,"content":1449},[1450],{"text":1033,"type":734},{"type":821,"content":1452},[1453],{"type":730,"content":1454},[1455],{"text":1124,"type":734},{"type":821,"content":1457},[1458],{"type":730,"content":1459},[1460],{"text":1033,"type":734},{"type":821,"content":1462},[1463],{"type":730,"content":1464},[1465],{"text":1135,"type":734},{"type":821,"content":1467},[1468],{"type":730,"content":1469},[1470],{"text":912,"type":734},{"type":730,"content":1472},[1473],{"text":1474,"type":734},"Remember to control your breathing, and breathe out with every hit.",{"type":777,"attrs":1476,"content":1477},{"level":813},[1478],{"text":932,"type":734},{"type":818,"content":1480},[1481,1486,1491,1496,1501],{"type":821,"content":1482},[1483],{"type":730,"content":1484},[1485],{"text":944,"type":734},{"type":821,"content":1487},[1488],{"type":730,"content":1489},[1490],{"text":950,"type":734},{"type":821,"content":1492},[1493],{"type":730,"content":1494},[1495],{"text":956,"type":734},{"type":821,"content":1497},[1498],{"type":730,"content":1499},[1500],{"text":962,"type":734},{"type":821,"content":1502},[1503],{"type":730,"content":1504},[1505],{"text":968,"type":734},{"type":777,"attrs":1507,"content":1508},{"level":813},[1509],{"text":1510,"type":734},"Jab - Cross - Jab - Rear Kick (1-2-1-RK)",{"type":818,"content":1512},[1513,1519,1525],{"type":821,"content":1514},[1515],{"type":730,"content":1516},[1517],{"text":1518,"type":734},"Hit a rapid jab-cross-jab (1-2-1) combination",{"type":821,"content":1520},[1521],{"type":730,"content":1522},[1523],{"text":1524,"type":734},"Follow with a powerful rear kick with the right leg",{"type":821,"content":1526},[1527],{"type":730,"content":1528},[1529],{"text":912,"type":734},{"type":777,"attrs":1531,"content":1532},{"level":813},[1533],{"text":1001,"type":734},{"type":818,"content":1535},[1536,1541,1546,1551,1556],{"type":821,"content":1537},[1538],{"type":730,"content":1539},[1540],{"text":1033,"type":734},{"type":821,"content":1542},[1543],{"type":730,"content":1544},[1545],{"text":1124,"type":734},{"type":821,"content":1547},[1548],{"type":730,"content":1549},[1550],{"text":1033,"type":734},{"type":821,"content":1552},[1553],{"type":730,"content":1554},[1555],{"text":1135,"type":734},{"type":821,"content":1557},[1558],{"type":730,"content":1559},[1560],{"text":912,"type":734},{"type":777,"attrs":1562,"content":1563},{"level":779},[1564],{"text":686,"type":734},{"type":730,"content":1566},[1567],{"text":1568,"type":734},"Raise your arms and take a deep breath in and out, you did it!",{"type":777,"attrs":1570,"content":1571},{"level":813},[1572],{"text":685,"type":734},{"type":818,"content":1574},[1575,1581,1587,1593,1599,1605,1611],{"type":821,"content":1576},[1577],{"type":730,"content":1578},[1579],{"text":1580,"type":734},"Take your kickboxing/boxing gloves off",{"type":821,"content":1582},[1583],{"type":730,"content":1584},[1585],{"text":1586,"type":734},"Grab your right arm and pull it across your chest",{"type":821,"content":1588},[1589],{"type":730,"content":1590},[1591],{"text":1592,"type":734},"Hold this stretch for at least 15 or 20 seconds",{"type":821,"content":1594},[1595],{"type":730,"content":1596},[1597],{"text":1598,"type":734},"Repeat with your left arm",{"type":821,"content":1600},[1601],{"type":730,"content":1602},[1603],{"text":1604,"type":734},"Grab your right arm by your elbow and pull it back behind your head",{"type":821,"content":1606},[1607],{"type":730,"content":1608},[1609],{"text":1610,"type":734},"Hold this stretch for 15 -20 seconds",{"type":821,"content":1612},[1613],{"type":730,"content":1614},[1615],{"text":1598,"type":734},{"type":730,"content":1617},[1618,1620,1626],{"text":1619,"type":734},"Check out the ",{"text":1621,"type":734,"marks":1622},"FightCamp App",[1623],{"type":745,"attrs":1624},{"href":1625,"uuid":48,"anchor":48,"target":748,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1627,"type":734}," for more stretching routines to add to your cool down.",{"type":730,"content":1629},[1630,1632,1636,1642,1646],{"text":1631,"type":734},"This kickboxing burnout highlights how you can always squeeze in an intense workout into your day even if you only have 10 minutes to spare. Keep challenging yourself with even more ",{"text":736,"type":734,"marks":1633},[1634],{"type":739,"attrs":1635},{"class":7},{"text":1637,"type":734,"marks":1638},"kickboxing workouts",[1639],{"type":745,"attrs":1640},{"href":1641,"uuid":48,"anchor":48,"target":748,"linktype":48},"https://www.youtube.com/c/FightCamp/videos",{"text":770,"type":734,"marks":1643},[1644],{"type":739,"attrs":1645},{"class":7},{"text":1647,"type":734},"from FightCamp!",{"type":777,"attrs":1649,"content":1650},{"level":813},[1651],{"text":1652,"type":734},"Related Articles",{"type":730,"content":1654},[1655,1660,1661,1666,1667,1673,1674,1680,1681],{"text":1656,"type":734,"marks":1657},"The 3 Types of Kicks In Kickboxing",[1658],{"type":745,"attrs":1659},{"href":747,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":792},{"text":1662,"type":734,"marks":1663},"How To Do a Roundhouse Kick In Kickboxing",[1664],{"type":745,"attrs":1665},{"href":768,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":792},{"text":1668,"type":734,"marks":1669},"Three (3) Kickboxing Techniques Using Strikes and Kicks",[1670],{"type":745,"attrs":1671},{"href":1672,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/three-3-kickboxing-techniques-using-strikes-and-kicks",{"type":792},{"text":1675,"type":734,"marks":1676},"Add Some Kick To Your Workout With Kickboxing",[1677],{"type":745,"attrs":1678},{"href":1679,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/add-some-kick-to-your-workout-with-kickboxing",{"type":792},{"text":1682,"type":734,"marks":1683},"7-Day Kickboxing Technique Workout Program",[1684],{"type":745,"attrs":1685},{"href":1686,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/7-day-kickboxing-technique-workout-program",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1688,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1693,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1694,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1689,"component":118,"meta_info":1690,"meta_title":7,"block_image":1691,"cover_image":1692,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-04-26 00:00","article",{"_uid":1698,"title":657,"plugin":43,"description":1699},"51271c73-8c33-4c6a-8449-12b71787e982","Kickboxing is an intense workout that targets your legs. This 10-minute burnout with FightCamp Trainer Shanie Smash will put your roundhouse skills to the test!",{"id":1701,"alt":657,"name":7,"focus":48,"title":657,"filename":1702,"copyright":7,"fieldtype":50},3427889,"https://a.storyblok.com/f/115220/2400x990/e1c22d41d6/10-minute-burnout-kickboxing-workout.jpg",[],[],"shanie-smash-s-10-minute-burnout-kickboxing-workout","blogs/shanie-smash-s-10-minute-burnout-kickboxing-workout",-1970,[],60887917,"10614a3b-66ff-48b6-aa32-e485e97cf6b7","2021-04-26T02:24:00.000Z",[],["Reactive",1714],[1715,2137,2377,2759,2998,3171],{"name":1716,"created_at":1717,"published_at":1718,"updated_at":1719,"id":1720,"uuid":1721,"content":1722,"slug":2129,"full_slug":2130,"sort_by_date":48,"position":2131,"tag_list":2132,"is_startpage":9,"parent_id":1709,"meta_data":48,"group_id":2134,"first_published_at":1718,"release_id":48,"lang":60,"path":2135,"alternates":2136,"default_full_slug":48,"translated_slugs":48},"How to Find Your Motivation to Work Out","2023-01-30T17:21:33.152Z","2023-01-30T17:53:55.828Z","2023-01-30T17:53:55.856Z",254415037,"b3e8eacd-ed13-475b-b02a-cd05c1720f33",{"_uid":1723,"faqs":1724,"title":1716,"topic":1733,"author":1748,"content":1749,"category":2110,"schedule":2118,"component":1696,"meta_info":2119,"cover_image":2123,"description":2127,"contributors":2128},"bec7e6c6-c003-4f07-b17c-144a55ad9cb0",[1725,1729],{"_uid":1726,"answer":1727,"question":1728,"component":670},"26ccaf0d-f3fa-4846-9592-6908d00f09fd","Motivation\nMotivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.\n\n-Movies\n-Books\n-Quotes\n-Speeches\n-Social media posts\n-Success stories\n\nThese are things that essentially make you want to start something, like a workout.\n\nDetermination\nDetermination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.\n\nWhile both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ","What is the difference between motivation and determination?",{"_uid":1730,"answer":1731,"question":1732,"component":670},"1da549b6-9bb9-424f-b5dc-2916ecc1d18c","Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.\n\n1. Working Out at Home\nThe wonderful thing about working out from home is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.\n\nThis typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?\n\nSet aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.\n\nTurn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.\n\nJust start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. \n\n2. Staying Committed to Exercising Daily\nSometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. \n\nSo how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.\n\n-Outdoor walks/hikes in nature\n-Easy pace swims\n-Sauna sessions\n-Low-intensity yoga\n-Mobility work \n-Stretching\n\n3. Morning Workouts Before Starting the Day\nOne of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.\n\nGetting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. \n\n-Turning off electronics the last hour\n-Sleeping in a blacked-out environment\n-Getting to bed at the same time each night\n-Set out your workout clothes the night before\n\nSimply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute H.I.I.T. session.\n\n4. End-of-Day Workouts\nWhile working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?\n\nHere are a couple of ways to help you get that motivation for working out at the end of the day.\n\nMake it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason “why” you work out or have certain goals can certainly help when the motivation is not there. \n\nDo it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. \n\nFamily first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. \n\nOnce the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!","How can you get motivated to work out?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1734,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1746,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1747,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1735,"component":39,"meta_info":1743,"block_image":1744,"cover_image":1745,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1736,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1741,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1742,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1737,"component":118,"meta_info":1738,"meta_title":7,"block_image":1739,"cover_image":1740,"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},[],[],"556f66aa-ba69-478f-94b7-752150a263c0",{"type":727,"content":1750},[1751,1756,1771,1785,1790,1794,1799,1803,1841,1845,1850,1854,1858,1863,1867,1872,1886,1890,1910,1915,1919,1923,1981,1986,1990,1994,2020,2034,2039,2043,2047,2074,2078,2083,2087,2092,2106],{"type":777,"attrs":1752,"content":1753},{"level":779},[1754],{"text":1755,"type":734},"How to Stay Motivated to Work Out",{"type":730,"content":1757},[1758,1760,1769],{"text":1759,"type":734},"Motivation is a fleeting entity. Just like the wind, one minute it’s here and the next it’s gone. Even more so, this seems to especially be the case when it comes to fitness and motivation. If you're like most, there is no higher motivational level for fitness when it comes to ",{"text":1761,"type":734,"marks":1762},"New Year’s Resolutions",[1763,1767],{"type":745,"attrs":1764},{"href":1765,"uuid":48,"anchor":48,"custom":1766,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/top-5-tips-for-crushing-your-fitness-new-years-resolutions/",{},{"type":1768},"underline",{"text":1770,"type":734},". Then, just like over 80% who make resolutions, that motivation seems to be gone come March.",{"type":730,"content":1772},[1773,1775,1783],{"text":1774,"type":734},"But what happens if you're looking for motivation to work out in the ",{"text":1776,"type":734,"marks":1777},"middle of summer",[1778,1782],{"type":745,"attrs":1779},{"href":1780,"uuid":48,"anchor":48,"custom":1781,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/lets-get-sweaty-get-in-shape-for-summer-with-boxing/",{},{"type":1768},{"text":1784,"type":734}," or in the dead of winter? Where does determination come into play? First off, it helps to differentiate between motivation and determination, as the two are often interchanged. ",{"type":777,"attrs":1786,"content":1787},{"level":779},[1788],{"text":1789,"type":734},"Motivation vs. Determination",{"type":730,"content":1791},[1792],{"text":1793,"type":734},"While often used in the same sense, there is a bit of a difference between the two factors.",{"type":777,"attrs":1795,"content":1796},{"level":813},[1797],{"text":1798,"type":734},"Motivation",{"type":730,"content":1800},[1801],{"text":1802,"type":734},"Motivation at its essence comes from external, outside sources. Motivation is typically watched, read, or listened to and makes an individual want to act on their needs or wants in life.",{"type":818,"content":1804},[1805,1811,1817,1823,1829,1835],{"type":821,"content":1806},[1807],{"type":730,"content":1808},[1809],{"text":1810,"type":734},"Movies",{"type":821,"content":1812},[1813],{"type":730,"content":1814},[1815],{"text":1816,"type":734},"Books",{"type":821,"content":1818},[1819],{"type":730,"content":1820},[1821],{"text":1822,"type":734},"Quotes",{"type":821,"content":1824},[1825],{"type":730,"content":1826},[1827],{"text":1828,"type":734},"Speeches",{"type":821,"content":1830},[1831],{"type":730,"content":1832},[1833],{"text":1834,"type":734},"Social media posts",{"type":821,"content":1836},[1837],{"type":730,"content":1838},[1839],{"text":1840,"type":734},"Success stories",{"type":730,"content":1842},[1843],{"text":1844,"type":734},"These are things that essentially make you want to start something, like a workout.",{"type":777,"attrs":1846,"content":1847},{"level":813},[1848],{"text":1849,"type":734},"Determination",{"type":730,"content":1851},[1852],{"text":1853,"type":734},"Determination is derived from internal inspiration. It is the ability to find and have your own will to do something, start something, or make a change. It is in most neuro experts' opinion, the most powerful form of inspiration, and once driven, an individual is hardly persuaded in a different direction.",{"type":730,"content":1855},[1856],{"text":1857,"type":734},"While both have an integral part to play in everyone's life, making that switch from motivated to internally driven, especially when it comes to fitness, is easier said than done. Sometimes all you need to be is motivated to have a better relationship and a health/life/play balance. ",{"type":777,"attrs":1859,"content":1860},{"level":779},[1861],{"text":1862,"type":734},"Finding That Drive",{"type":730,"content":1864},[1865],{"text":1866,"type":734},"Here are some tips to stay motivated and different scenarios that you might face where that motivational drive isn't what you want it to be, and how you can find the means to stay with your fitness routine.",{"type":777,"attrs":1868,"content":1869},{"level":813},[1870],{"text":1871,"type":734},"Working Out at Home",{"type":730,"content":1873},[1874,1876,1884],{"text":1875,"type":734},"The wonderful thing about ",{"text":1877,"type":734,"marks":1878},"working out from home",[1879,1883],{"type":745,"attrs":1880},{"href":1881,"uuid":48,"anchor":48,"custom":1882,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/three-ways-to-ensure-your-at-home-workout-is-on-point/",{},{"type":1768},{"text":1885,"type":734}," is that it offers numerous benefits. Being able to do it whenever you want, day or night, no waiting in line to use gym equipment, no commute to and from, the list goes on. Sometimes home workouts can have the exact opposite effect.",{"type":730,"content":1887},[1888],{"text":1889,"type":734},"This typically arises because we are most comfortable in our own homes. Once we are done with the work day and back at home, it's all too easy to get comfortable and not want to get up and start that workout. So, how do you manage this?",{"type":818,"content":1891},[1892,1898,1904],{"type":821,"content":1893},[1894],{"type":730,"content":1895},[1896],{"text":1897,"type":734},"Set aside time - Set aside specific times each day for exercise, making sure to block off calendars if it’s during the middle of the day, or carve out 20/30 minutes before or after work. That time is protected and you made plans for it.",{"type":821,"content":1899},[1900],{"type":730,"content":1901},[1902],{"text":1903,"type":734},"Turn up the media - Really not feeling it? Blast some of your favorite pump-up jams or listen to a motivational speech or podcast.",{"type":821,"content":1905},[1906],{"type":730,"content":1907},[1908],{"text":1909,"type":734},"Just start - Sometimes the hardest part is just starting, but once you get going, it's easier to find the drive along the way. Remember, nobody ever regretted finishing a workout. ",{"type":777,"attrs":1911,"content":1912},{"level":813},[1913],{"text":1914,"type":734},"Staying Committed to Exercising Daily",{"type":730,"content":1916},[1917],{"text":1918,"type":734},"Sometimes it's not that we lack the motivation to work out, sometimes it is the motivation to work out consistently. That’s not to say that you have to work out seven days a week, 365 days a year, but staying adherent to consistency long-term leads to lifestyle changes. ",{"type":730,"content":1920},[1921],{"text":1922,"type":734},"So how can you find the motivation to exercise daily? Simple. Have active rest days. Active rest days can be utilized on a consistent basis to incorporate daily movement into your life, without overtaxing the body and nervous system. Here are some options to include on active rest days that have been shown to have numerous health benefits.",{"type":818,"content":1924},[1925,1931,1937,1943,1955,1969],{"type":821,"content":1926},[1927],{"type":730,"content":1928},[1929],{"text":1930,"type":734},"Outdoor walks/hikes in nature",{"type":821,"content":1932},[1933],{"type":730,"content":1934},[1935],{"text":1936,"type":734},"Easy pace swims",{"type":821,"content":1938},[1939],{"type":730,"content":1940},[1941],{"text":1942,"type":734},"Sauna sessions",{"type":821,"content":1944},[1945],{"type":730,"content":1946},[1947],{"text":1948,"type":734,"marks":1949},"Low-intensity yoga",[1950,1954],{"type":745,"attrs":1951},{"href":1952,"uuid":48,"anchor":48,"custom":1953,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/10-yoga-poses-for-boxers-and-kickboxers/",{},{"type":1768},{"type":821,"content":1956},[1957],{"type":730,"content":1958},[1959,1967],{"text":1960,"type":734,"marks":1961},"Mobility work",[1962,1966],{"type":745,"attrs":1963},{"href":1964,"uuid":48,"anchor":48,"custom":1965,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/6-minute-full-body-foam-roller-routine-for-recovery/",{},{"type":1768},{"text":1968,"type":734}," ",{"type":821,"content":1970},[1971],{"type":730,"content":1972},[1973],{"text":1974,"type":734,"marks":1975},"Stretching",[1976,1980],{"type":745,"attrs":1977},{"href":1978,"uuid":48,"anchor":48,"custom":1979,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/5-different-types-of-stretches-for-boxing-kickboxing/",{},{"type":1768},{"type":777,"attrs":1982,"content":1983},{"level":813},[1984],{"text":1985,"type":734},"Morning Workouts Before Starting the Day",{"type":730,"content":1987},[1988],{"text":1989,"type":734},"One of the best ways to ensure that you get your workout in for the day is to do it before work or before the kids are up. Sometimes, that is easier said than done. Your bed ends up becoming too comfy and getting out from under the covers seems like a real struggle; the motivation becomes non-existent. Here's how to do it.",{"type":730,"content":1991},[1992],{"text":1993,"type":734},"Getting into a good morning routine starts the night before in the evening time. This means developing a routine that becomes a habit. ",{"type":818,"content":1995},[1996,2002,2008,2014],{"type":821,"content":1997},[1998],{"type":730,"content":1999},[2000],{"text":2001,"type":734},"Turning off electronics the last hour",{"type":821,"content":2003},[2004],{"type":730,"content":2005},[2006],{"text":2007,"type":734},"Sleeping in a blacked-out environment",{"type":821,"content":2009},[2010],{"type":730,"content":2011},[2012],{"text":2013,"type":734},"Getting to bed at the same time each night",{"type":821,"content":2015},[2016],{"type":730,"content":2017},[2018],{"text":2019,"type":734},"Set out your workout clothes the night before",{"type":730,"content":2021},[2022,2024,2032],{"text":2023,"type":734},"Simply incorporating a few key disciplines each night can help ensure you fall asleep quickly and get the most out of each sleep session. Then, when the alarm rings at 5 a.m. to get up for your workout, you’ll feel refreshed and ready to take on that 20 minute ",{"text":2025,"type":734,"marks":2026},"H.I.I.T. session",[2027,2031],{"type":745,"attrs":2028},{"href":2029,"uuid":48,"anchor":48,"custom":2030,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/high-intensity-interval-training-hiit-what-is-it/",{},{"type":1768},{"text":2033,"type":734},".",{"type":777,"attrs":2035,"content":2036},{"level":813},[2037],{"text":2038,"type":734},"End-of-Day Workouts",{"type":730,"content":2040},[2041],{"text":2042,"type":734},"While working out before work or taking the kiddos to school may be ideal for some, it may not be an option for others. So the only option is to work out post office hours. This can sometimes be a pitfall for motivational levels. You just put in an eight or more hour day, and now you need to find the energy to work out. How do you now find motivation when you don't want to work out?",{"type":730,"content":2044},[2045],{"text":2046,"type":734},"Here are a couple of ways to help you get that motivation for working out at the end of the day.",{"type":818,"content":2048},[2049,2062,2068],{"type":821,"content":2050},[2051],{"type":730,"content":2052},[2053,2055,2060],{"text":2054,"type":734},"Make it a priority - The excuses are easy to find once you’ve put in a full day's worth of work. The truth of the matter usually comes down to not wanting it bad enough. Finding your reason ",{"text":2056,"type":734,"marks":2057},"“why” ",[2058],{"type":2059},"italic",{"text":2061,"type":734},"you work out or have certain goals can certainly help when the motivation is not there. ",{"type":821,"content":2063},[2064],{"type":730,"content":2065},[2066],{"text":2067,"type":734},"Do it right away - The reason most fail with post-work exercise is that we get too comfy. Here is how you can combat that. Once you immediately get home from work/finish working remotely, don’t unwind just yet, get into those gym clothes, turn on your fitness app, and start your workout. ",{"type":821,"content":2069},[2070],{"type":730,"content":2071},[2072],{"text":2073,"type":734},"Family first - Other times it literally is not feasible to work out immediately following your nine-to-five. Some have to pick up kids, make dinner, help with homework, etc. That’s totally understandable. Here is that workaround. ",{"type":730,"content":2075},[2076],{"text":2077,"type":734},"Once the kids have gone to sleep and it has been at least an hour or 2 since you’ve eaten dinner, use that time for yourself and for your workout. You’ll feel great by ending the day with a sweat session and it will help you sleep better too!",{"type":777,"attrs":2079,"content":2080},{"level":779},[2081],{"text":2082,"type":734},"Plan Then Execute",{"type":730,"content":2084},[2085],{"text":2086,"type":734},"While life does tend to happen at times, throwing us a curveball, there are always plenty of opportunities and ways to get motivated to work out. It takes time, effort, strategy, and action to achieve your goals. And remember, we're all given the same amount of hours in a day, it's how we use them that truly matters.",{"type":777,"attrs":2088,"content":2089},{"level":779},[2090],{"text":2091,"type":734},"Train Like a Fighter",{"type":730,"content":2093},[2094,2096,2104],{"text":2095,"type":734},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":2097,"type":734,"marks":2098},"FightCamp",[2099,2103],{"type":745,"attrs":2100},{"href":2101,"uuid":48,"anchor":48,"custom":2102,"target":748,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1768},{"text":2105,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":2107},[2108],{"text":2109,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2111,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2116,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2117,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2112,"component":118,"meta_info":2113,"meta_title":7,"block_image":2114,"cover_image":2115,"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},[],[],"2023-01-31 00:00",{"_uid":2120,"title":2121,"plugin":43,"description":2122},"22168710-3a17-437f-8071-65e221798282","How to Find Your Motivation to Work Out | FightCamp","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with FightCamp and get those morning or evening workouts in.",{"id":2124,"alt":2125,"name":7,"focus":7,"title":2125,"filename":2126,"copyright":7,"fieldtype":50,"is_external_url":9},7042911,"FightCamp - Finding Workout Motivation","https://a.storyblok.com/f/115220/2400x990/f60ee0f5d1/how-to-find-your-motivation-to-work-out.png","When staying fit is important but time or motivation to work out just isn’t there. Stay motivated with these tips and get those morning or evening workouts in.",[],"how-to-find-your-motivation-to-work-out","blogs/how-to-find-your-motivation-to-work-out",-5820,[2133],"featured","27ef4940-47f0-40b1-9f90-9ef9c3439afc","training/{{story.slug}}",[],{"name":2138,"created_at":2139,"published_at":2140,"updated_at":2141,"id":2142,"uuid":2143,"content":2144,"slug":2370,"full_slug":2371,"sort_by_date":48,"position":2372,"tag_list":2373,"is_startpage":9,"parent_id":1709,"meta_data":48,"group_id":2374,"first_published_at":2375,"release_id":48,"lang":60,"path":2135,"alternates":2376,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":2145,"faqs":2146,"title":2138,"topic":2167,"author":2182,"content":2183,"category":2354,"schedule":2362,"component":1696,"meta_info":2363,"cover_image":2366,"description":2365,"contributors":2369},"d9342cbc-2f33-448b-95cb-d9141a391216",[2147,2151,2155,2159,2163],{"_uid":2148,"answer":2149,"question":2150,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":2152,"answer":2153,"question":2154,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":2156,"answer":2157,"question":2158,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":2160,"answer":2161,"question":2162,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":2164,"answer":2165,"question":2166,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":2168,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2180,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2181,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2169,"component":39,"meta_info":2177,"block_image":2178,"cover_image":2179,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2170,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2175,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2176,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2171,"component":118,"meta_info":2172,"meta_title":7,"block_image":2173,"cover_image":2174,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":727,"content":2184},[2185,2198,2202,2214,2218,2222,2235,2239,2243,2247,2264,2268,2272,2276,2292,2296,2301,2314,2318,2328,2340,2344],{"type":730,"content":2186},[2187,2189,2196],{"text":2188,"type":734},"FightCamp Trainer ",{"text":2190,"type":734,"marks":2191},"Coach PJ",[2192],{"type":745,"attrs":2193},{"href":2194,"uuid":48,"anchor":48,"custom":2195,"target":748,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2197,"type":734}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":730,"content":2199},[2200],{"text":2201,"type":734},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":794,"attrs":2203},{"id":2204,"body":2205},"d975e679-f879-4a04-b019-c5eb66b48e99",[2206],{"_uid":2207,"link":2208,"image":2210,"title":2212,"component":806},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2209,"linktype":13,"fieldtype":14,"cached_url":2209},"https://youtu.be/G-4nuJefUcE",{"id":2211,"alt":2212,"name":7,"focus":48,"title":2212,"filename":2213,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png",{"type":777,"attrs":2215,"content":2216},{"level":779},[2217],{"text":2150,"type":734},{"type":730,"content":2219},[2220],{"text":2221,"type":734},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":794,"attrs":2223},{"id":2224,"body":2225},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2226],{"url":2227,"_uid":2229,"image":2230,"component":927,"copyright_details":2234},{"id":7,"url":7,"linktype":2228,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2231,"alt":2232,"name":7,"focus":48,"title":2232,"filename":2233,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":730,"content":2236},[2237],{"text":2238,"type":734},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":777,"attrs":2240,"content":2241},{"level":779},[2242],{"text":2154,"type":734},{"type":730,"content":2244},[2245],{"text":2246,"type":734},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":794,"attrs":2248},{"id":2224,"body":2249},[2250],{"url":2251,"_uid":2252,"image":2253,"component":927,"copyright_details":2257},{"id":7,"url":7,"linktype":2228,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2254,"alt":2255,"name":7,"focus":48,"title":2255,"filename":2256,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2258],{"_uid":2259,"link":2260,"title":2262,"component":2263},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2261,"linktype":13,"fieldtype":14,"cached_url":2261},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":730,"content":2265},[2266],{"text":2267,"type":734},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":777,"attrs":2269,"content":2270},{"level":779},[2271],{"text":2158,"type":734},{"type":730,"content":2273},[2274],{"text":2275,"type":734},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":794,"attrs":2277},{"id":2224,"body":2278},[2279],{"url":2280,"_uid":2281,"image":2282,"component":927,"copyright_details":2286},{"id":7,"url":7,"linktype":2228,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2283,"alt":2284,"name":7,"focus":48,"title":2284,"filename":2285,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2287],{"_uid":2288,"link":2289,"title":2291,"component":2263},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2290,"linktype":13,"fieldtype":14,"cached_url":2290},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":730,"content":2293},[2294],{"text":2295,"type":734},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":777,"attrs":2297,"content":2298},{"level":779},[2299],{"text":2300,"type":734},"Levels & Abilities",{"type":730,"content":2302},[2303,2305,2312],{"text":2304,"type":734},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":2306,"type":734,"marks":2307},"sweet science",[2308],{"type":745,"attrs":2309},{"href":2310,"uuid":48,"anchor":48,"custom":2311,"target":748,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2313,"type":734},". ",{"type":777,"attrs":2315,"content":2316},{"level":779},[2317],{"text":2166,"type":734},{"type":794,"attrs":2319},{"id":2224,"body":2320},[2321],{"url":2322,"_uid":2323,"image":2324,"component":927,"copyright_details":2327},{"id":7,"url":7,"linktype":2228,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2325,"alt":2232,"name":7,"focus":48,"title":2232,"filename":2326,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":730,"content":2329},[2330,2332,2338],{"text":2331,"type":734},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":2333,"type":734,"marks":2334},"FightCamp app",[2335],{"type":745,"attrs":2336},{"href":1625,"uuid":48,"anchor":48,"custom":2337,"target":748,"linktype":13},{},{"text":2339,"type":734},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":777,"attrs":2341,"content":2342},{"level":779},[2343],{"text":2091,"type":734},{"type":730,"content":2345},[2346,2347,2352],{"text":2095,"type":734},{"text":2097,"type":734,"marks":2348},[2349],{"type":745,"attrs":2350},{"href":2101,"uuid":48,"anchor":48,"custom":2351,"target":748,"linktype":13},{},{"text":2353,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. 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":2355,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2360,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2361,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2356,"component":118,"meta_info":2357,"meta_title":7,"block_image":2358,"cover_image":2359,"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},[],[],"2022-12-29 00:00",{"_uid":2364,"title":2138,"plugin":43,"description":2365},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":2367,"alt":2138,"name":7,"focus":48,"title":2138,"filename":2368,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[2133],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2378,"created_at":2379,"published_at":2380,"updated_at":2381,"id":2382,"uuid":2383,"content":2384,"slug":2752,"full_slug":2753,"sort_by_date":48,"position":2754,"tag_list":2755,"is_startpage":9,"parent_id":1709,"meta_data":48,"group_id":2756,"first_published_at":2757,"release_id":48,"lang":60,"path":2135,"alternates":2758,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":2385,"faqs":2386,"title":2378,"topic":2415,"author":2430,"content":2431,"category":2733,"schedule":2741,"component":1696,"meta_info":2742,"cover_image":2746,"description":2750,"contributors":2751},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[2387,2391,2395,2399,2403,2407,2411],{"_uid":2388,"answer":2389,"question":2390,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":2392,"answer":2393,"question":2394,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":2396,"answer":2397,"question":2398,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":2400,"answer":2401,"question":2402,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":2404,"answer":2405,"question":2406,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":2408,"answer":2409,"question":2410,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":2412,"answer":2413,"question":2414,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2416,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2428,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2429,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2417,"component":39,"meta_info":2425,"block_image":2426,"cover_image":2427,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2418,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2423,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2424,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2419,"component":118,"meta_info":2420,"meta_title":7,"block_image":2421,"cover_image":2422,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":2432},[2433,2438,2442,2446,2450,2470,2474,2478,2482,2487,2491,2535,2540,2544,2558,2562,2584,2589,2593,2662,2667,2671,2691,2696,2710,2714,2719,2730],{"type":777,"attrs":2434,"content":2435},{"level":779},[2436],{"text":2437,"type":734},"Boxing Terminology",{"type":730,"content":2439},[2440],{"text":2441,"type":734},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":777,"attrs":2443,"content":2444},{"level":779},[2445],{"text":2390,"type":734},{"type":730,"content":2447},[2448],{"text":2449,"type":734},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":818,"content":2451},[2452,2458],{"type":821,"content":2453},[2454],{"type":730,"content":2455},[2456],{"text":2457,"type":734},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":821,"content":2459},[2460],{"type":730,"content":2461},[2462,2464,2468],{"text":2463,"type":734},"Southpaw Stance",{"text":736,"type":734,"marks":2465},[2466],{"type":2467},"bold",{"text":2469,"type":734},"– Standing with your right foot farther out in front than your left foot",{"type":777,"attrs":2471,"content":2472},{"level":779},[2473],{"text":2394,"type":734},{"type":730,"content":2475},[2476],{"text":2477,"type":734},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":730,"content":2479},[2480],{"text":2481,"type":734},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":777,"attrs":2483,"content":2484},{"level":813},[2485],{"text":2486,"type":734},"Boxing Punches",{"type":730,"content":2488},[2489],{"text":2490,"type":734},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":818,"content":2492},[2493,2499,2505,2511,2517,2523,2529],{"type":821,"content":2494},[2495],{"type":730,"content":2496},[2497],{"text":2498,"type":734},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":821,"content":2500},[2501],{"type":730,"content":2502},[2503],{"text":2504,"type":734},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":821,"content":2506},[2507],{"type":730,"content":2508},[2509],{"text":2510,"type":734},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":821,"content":2512},[2513],{"type":730,"content":2514},[2515],{"text":2516,"type":734},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":821,"content":2518},[2519],{"type":730,"content":2520},[2521],{"text":2522,"type":734},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":821,"content":2524},[2525],{"type":730,"content":2526},[2527],{"text":2528,"type":734},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":821,"content":2530},[2531],{"type":730,"content":2532},[2533],{"text":2534,"type":734},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":777,"attrs":2536,"content":2537},{"level":813},[2538],{"text":2539,"type":734},"Boxing Movements",{"type":730,"content":2541},[2542],{"text":2543,"type":734},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":818,"content":2545},[2546,2552],{"type":821,"content":2547},[2548],{"type":730,"content":2549},[2550],{"text":2551,"type":734},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":821,"content":2553},[2554],{"type":730,"content":2555},[2556],{"text":2557,"type":734},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":730,"content":2559},[2560],{"text":2561,"type":734},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":818,"content":2563},[2564,2578],{"type":821,"content":2565},[2566],{"type":730,"content":2567},[2568,2576],{"text":2569,"type":734,"marks":2570},"Shoulder Roll",[2571,2575],{"type":745,"attrs":2572},{"href":2573,"uuid":48,"anchor":48,"custom":2574,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1768},{"text":2577,"type":734}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":821,"content":2579},[2580],{"type":730,"content":2581},[2582],{"text":2583,"type":734},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":777,"attrs":2585,"content":2586},{"level":813},[2587],{"text":2588,"type":734},"Boxing Training",{"type":730,"content":2590},[2591],{"text":2592,"type":734},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":2594,"attrs":2595,"content":2598},"ordered_list",{"order":2596},{"order":2597},1,[2599,2605,2611,2625,2639],{"type":821,"content":2600},[2601],{"type":730,"content":2602},[2603],{"text":2604,"type":734},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":821,"content":2606},[2607],{"type":730,"content":2608},[2609],{"text":2610,"type":734},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":821,"content":2612},[2613],{"type":730,"content":2614},[2615,2623],{"text":2616,"type":734,"marks":2617},"Mittwork",[2618,2622],{"type":745,"attrs":2619},{"href":2620,"uuid":48,"anchor":48,"custom":2621,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1768},{"text":2624,"type":734}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":821,"content":2626},[2627],{"type":730,"content":2628},[2629,2637],{"text":2630,"type":734,"marks":2631},"Sparring",[2632,2636],{"type":745,"attrs":2633},{"href":2634,"uuid":48,"anchor":48,"custom":2635,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1768},{"text":2638,"type":734}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":821,"content":2640},[2641],{"type":730,"content":2642},[2643,2651,2653,2660],{"text":2644,"type":734,"marks":2645},"Roadwork",[2646,2650],{"type":745,"attrs":2647},{"href":2648,"uuid":48,"anchor":48,"custom":2649,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1768},{"text":2652,"type":734}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":2654,"type":734,"marks":2655},"roadwork drills",[2656,2659],{"type":745,"attrs":2657},{"href":2648,"uuid":48,"anchor":48,"custom":2658,"target":748,"linktype":13},{},{"type":1768},{"text":2661,"type":734}," to add to your boxer training.",{"type":777,"attrs":2663,"content":2664},{"level":813},[2665],{"text":2666,"type":734},"Heavy Bag Training",{"type":730,"content":2668},[2669],{"text":2670,"type":734},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":818,"content":2672},[2673,2679,2685],{"type":821,"content":2674},[2675],{"type":730,"content":2676},[2677],{"text":2678,"type":734},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":821,"content":2680},[2681],{"type":730,"content":2682},[2683],{"text":2684,"type":734},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":821,"content":2686},[2687],{"type":730,"content":2688},[2689],{"text":2690,"type":734},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":777,"attrs":2692,"content":2693},{"level":813},[2694],{"text":2695,"type":734},"Recovery",{"type":730,"content":2697},[2698,2700,2708],{"text":2699,"type":734},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":2701,"type":734,"marks":2702},"interview with FightCamp Trainer Coach PJ",[2703,2707],{"type":745,"attrs":2704},{"href":2705,"uuid":48,"anchor":48,"custom":2706,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1768},{"text":2709,"type":734},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":730,"content":2711},[2712],{"text":2713,"type":734},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":777,"attrs":2715,"content":2716},{"level":779},[2717],{"text":2718,"type":734},"Talk and Train Like a Fighter",{"type":730,"content":2720},[2721,2722,2728],{"text":2095,"type":734},{"text":2097,"type":734,"marks":2723},[2724,2727],{"type":745,"attrs":2725},{"href":2101,"uuid":48,"anchor":48,"custom":2726,"target":748,"linktype":13},{},{"type":1768},{"text":2729,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":2731},[2732],{"text":2109,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2734,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2739,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2740,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2735,"component":118,"meta_info":2736,"meta_title":7,"block_image":2737,"cover_image":2738,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":2743,"title":2744,"plugin":43,"description":2745},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":2747,"alt":2748,"name":7,"focus":7,"title":2748,"filename":2749,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[2133],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2760,"created_at":2761,"published_at":2762,"updated_at":2763,"id":2764,"uuid":2765,"content":2766,"slug":2991,"full_slug":2992,"sort_by_date":48,"position":2993,"tag_list":2994,"is_startpage":9,"parent_id":1709,"meta_data":48,"group_id":2995,"first_published_at":2996,"release_id":48,"lang":60,"path":2135,"alternates":2997,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2767,"faqs":2768,"title":2760,"topic":2777,"author":2430,"content":2792,"category":2972,"schedule":2980,"component":1696,"meta_info":2981,"cover_image":2985,"description":2989,"contributors":2990},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2769,2773],{"_uid":2770,"answer":2771,"question":2772,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2774,"answer":2775,"question":2776,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2778,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2790,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2791,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2779,"component":39,"meta_info":2787,"block_image":2788,"cover_image":2789,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2780,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2785,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2786,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2781,"component":118,"meta_info":2782,"meta_title":7,"block_image":2783,"cover_image":2784,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2793},[2794,2799,2803,2808,2812,2817,2821,2847,2852,2856,2861,2865,2870,2874,2879,2892,2897,2910,2915,2919,2924,2928,2933,2937,2942,2946,2951,2955,2960],{"type":777,"attrs":2795,"content":2796},{"level":779},[2797],{"text":2798,"type":734},"Staying Safe While Exercising in the Cold",{"type":730,"content":2800},[2801],{"text":2802,"type":734},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":777,"attrs":2804,"content":2805},{"level":813},[2806],{"text":2807,"type":734},"Watch the Windchill",{"type":730,"content":2809},[2810],{"text":2811,"type":734},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":777,"attrs":2813,"content":2814},{"level":813},[2815],{"text":2816,"type":734},"Protect Your Extremities",{"type":730,"content":2818},[2819],{"text":2820,"type":734},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":818,"content":2822},[2823,2829,2835,2841],{"type":821,"content":2824},[2825],{"type":730,"content":2826},[2827],{"text":2828,"type":734},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":821,"content":2830},[2831],{"type":730,"content":2832},[2833],{"text":2834,"type":734},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":821,"content":2836},[2837],{"type":730,"content":2838},[2839],{"text":2840,"type":734},"Wear a hat or headband that covers your ears",{"type":821,"content":2842},[2843],{"type":730,"content":2844},[2845],{"text":2846,"type":734},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":777,"attrs":2848,"content":2849},{"level":813},[2850],{"text":2851,"type":734},"Wear Layers",{"type":730,"content":2853},[2854],{"text":2855,"type":734},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":777,"attrs":2857,"content":2858},{"level":813},[2859],{"text":2860,"type":734},"Don’t Forget Sunscreen",{"type":730,"content":2862},[2863],{"text":2864,"type":734},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":777,"attrs":2866,"content":2867},{"level":779},[2868],{"text":2869,"type":734},"Getting Motivated to Workout in the Cold ",{"type":730,"content":2871},[2872],{"text":2873,"type":734},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":777,"attrs":2875,"content":2876},{"level":813},[2877],{"text":2878,"type":734},"Invest in New Activewear",{"type":730,"content":2880},[2881,2883,2890],{"text":2882,"type":734},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2884,"type":734,"marks":2885},"new workout gear",[2886],{"type":745,"attrs":2887},{"href":2888,"uuid":48,"anchor":48,"custom":2889,"target":748,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2891,"type":734}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":777,"attrs":2893,"content":2894},{"level":813},[2895],{"text":2896,"type":734},"Find a Workout Buddy",{"type":730,"content":2898},[2899,2901,2908],{"text":2900,"type":734},"Accountability! Accountability! Accountability! Finding a ",{"text":2902,"type":734,"marks":2903},"workout buddy",[2904],{"type":745,"attrs":2905},{"href":2906,"uuid":48,"anchor":48,"custom":2907,"target":748,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2909,"type":734}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":777,"attrs":2911,"content":2912},{"level":813},[2913],{"text":2914,"type":734},"Benefits of Working Out in the Cold",{"type":730,"content":2916},[2917],{"text":2918,"type":734},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":777,"attrs":2920,"content":2921},{"level":813},[2922],{"text":2923,"type":734},"Combat Seasonal Affective Disorder",{"type":730,"content":2925},[2926],{"text":2927,"type":734},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":777,"attrs":2929,"content":2930},{"level":813},[2931],{"text":2932,"type":734},"Boost Your Immune System",{"type":730,"content":2934},[2935],{"text":2936,"type":734},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":777,"attrs":2938,"content":2939},{"level":813},[2940],{"text":2941,"type":734},"Diverse Training Options",{"type":730,"content":2943},[2944],{"text":2945,"type":734},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":777,"attrs":2947,"content":2948},{"level":813},[2949],{"text":2950,"type":734},"Burn More Calories",{"type":730,"content":2952},[2953],{"text":2954,"type":734},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":777,"attrs":2956,"content":2957},{"level":779},[2958],{"text":2959,"type":734},"Train Like a Fighter in the Cold",{"type":730,"content":2961},[2962,2964,2970],{"text":2963,"type":734},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":2097,"type":734,"marks":2965},[2966,2969],{"type":745,"attrs":2967},{"href":2101,"uuid":48,"anchor":48,"custom":2968,"target":748,"linktype":13},{},{"type":1768},{"text":2971,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. 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":2973,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2978,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2979,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2974,"component":118,"meta_info":2975,"meta_title":7,"block_image":2976,"cover_image":2977,"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},[],[],"2023-01-29 00:00",{"_uid":2982,"title":2983,"plugin":43,"description":2984},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":2986,"alt":2987,"name":7,"focus":7,"title":2987,"filename":2988,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[2133],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2999,"created_at":3000,"published_at":3001,"updated_at":3002,"id":3003,"uuid":3004,"content":3005,"slug":3164,"full_slug":3165,"sort_by_date":48,"position":3166,"tag_list":3167,"is_startpage":9,"parent_id":1709,"meta_data":48,"group_id":3168,"first_published_at":3169,"release_id":48,"lang":60,"path":2135,"alternates":3170,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":3006,"faqs":3007,"title":2999,"topic":3024,"author":3039,"content":3040,"category":3147,"schedule":2118,"component":1696,"meta_info":3155,"cover_image":3159,"description":3162,"contributors":3163},"af46e437-bfbd-4a28-91a2-df5259454628",[3008,3012,3016,3020],{"_uid":3009,"answer":3010,"question":3011,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":3013,"answer":3014,"question":3015,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":3017,"answer":3018,"question":3019,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":3021,"answer":3022,"question":3023,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":3025,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":3037,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":3038,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":3026,"component":39,"meta_info":3034,"block_image":3035,"cover_image":3036,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3027,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3032,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3033,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3028,"component":118,"meta_info":3029,"meta_title":7,"block_image":3030,"cover_image":3031,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":3041},[3042,3055,3060,3064,3069,3073,3087,3092,3105,3110,3114,3126,3130,3134,3143],{"type":730,"content":3043},[3044,3046,3053],{"text":3045,"type":734},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":3047,"type":734,"marks":3048},"Strength training",[3049],{"type":745,"attrs":3050},{"href":3051,"uuid":48,"anchor":48,"custom":3052,"target":748,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":3054,"type":734}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":777,"attrs":3056,"content":3057},{"level":779},[3058],{"text":3059,"type":734},"Why do Boxers Train Their Neck?",{"type":730,"content":3061},[3062],{"text":3063,"type":734},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":777,"attrs":3065,"content":3066},{"level":779},[3067],{"text":3068,"type":734},"How do Boxers Strength Train Their Neck?",{"type":730,"content":3070},[3071],{"text":3072,"type":734},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":818,"content":3074},[3075,3081],{"type":821,"content":3076},[3077],{"type":730,"content":3078},[3079],{"text":3080,"type":734},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":821,"content":3082},[3083],{"type":730,"content":3084},[3085],{"text":3086,"type":734},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":777,"attrs":3088,"content":3089},{"level":779},[3090],{"text":3091,"type":734},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":730,"content":3093},[3094,3096,3103],{"text":3095,"type":734},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":3097,"type":734,"marks":3098},"injury",[3099],{"type":745,"attrs":3100},{"href":3101,"uuid":48,"anchor":48,"custom":3102,"target":748,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":3104,"type":734}," occurring.",{"type":777,"attrs":3106,"content":3107},{"level":779},[3108],{"text":3109,"type":734},"How Often Should Boxers Train Their Neck?",{"type":730,"content":3111},[3112],{"text":3113,"type":734},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":794,"attrs":3115},{"id":3116,"body":3117},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[3118],{"_uid":3119,"text":3120,"image":3121,"author":703,"component":3125},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":3122,"alt":3123,"name":7,"focus":7,"title":3123,"filename":3124,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","pull_quote",{"type":730,"content":3127},[3128],{"text":3129,"type":734},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":777,"attrs":3131,"content":3132},{"level":779},[3133],{"text":2091,"type":734},{"type":730,"content":3135},[3136,3137,3142],{"text":2095,"type":734},{"text":2097,"type":734,"marks":3138},[3139],{"type":745,"attrs":3140},{"href":2101,"uuid":48,"anchor":48,"custom":3141,"target":748,"linktype":13},{},{"text":2729,"type":734},{"type":730,"content":3144},[3145],{"text":3146,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3148,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3153,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3154,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3149,"component":118,"meta_info":3150,"meta_title":7,"block_image":3151,"cover_image":3152,"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":3156,"title":3157,"plugin":43,"description":3158},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":3160,"alt":3123,"name":7,"focus":7,"title":3123,"filename":3161,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[2133],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":3172,"created_at":3173,"published_at":3174,"updated_at":3175,"id":3176,"uuid":3177,"content":3178,"slug":3337,"full_slug":3338,"sort_by_date":48,"position":3339,"tag_list":3340,"is_startpage":9,"parent_id":1709,"meta_data":48,"group_id":3341,"first_published_at":3174,"release_id":48,"lang":60,"path":2135,"alternates":3342,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":3179,"faqs":3180,"title":3172,"topic":3197,"author":3039,"content":3212,"category":3318,"schedule":3326,"component":1696,"meta_info":3327,"cover_image":3331,"description":3335,"contributors":3336},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[3181,3185,3189,3193],{"_uid":3182,"answer":3183,"question":3184,"component":670},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":3186,"answer":3187,"question":3188,"component":670},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":3190,"answer":3191,"question":3192,"component":670},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":3194,"answer":3195,"question":3196,"component":670},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":3198,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":3210,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":3211,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":3199,"component":39,"meta_info":3207,"block_image":3208,"cover_image":3209,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3200,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3205,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3206,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3201,"component":118,"meta_info":3202,"meta_title":7,"block_image":3203,"cover_image":3204,"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":727,"content":3213},[3214,3218,3223,3242,3247,3251,3256,3259,3263,3275,3280,3293,3298,3302,3306,3315],{"type":730,"content":3215},[3216],{"text":3217,"type":734},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":777,"attrs":3219,"content":3220},{"level":779},[3221],{"text":3222,"type":734},"Practice, Practice, Practice",{"type":730,"content":3224},[3225,3227,3231,3233,3240],{"text":3226,"type":734},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":3228,"type":734,"marks":3229},"always",[3230],{"type":2059},{"text":3232,"type":734}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":3234,"type":734,"marks":3235},"mirror",[3236],{"type":745,"attrs":3237},{"href":3238,"uuid":48,"anchor":48,"custom":3239,"target":748,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":3241,"type":734}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":777,"attrs":3243,"content":3244},{"level":813},[3245],{"text":3246,"type":734},"Shoulder Touch Drill",{"type":730,"content":3248},[3249],{"text":3250,"type":734},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":777,"attrs":3252,"content":3253},{"level":813},[3254],{"text":3255,"type":734},"Cobra Bag",{"type":730,"content":3257},[3258],{"text":3187,"type":734},{"type":777,"attrs":3260,"content":3261},{"level":813},[3262],{"text":2630,"type":734},{"type":730,"content":3264},[3265,3267,3273],{"text":3266,"type":734},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2630,"type":734,"marks":3268},[3269],{"type":745,"attrs":3270},{"href":3271,"uuid":48,"anchor":48,"custom":3272,"target":748,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":3274,"type":734}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":777,"attrs":3276,"content":3277},{"level":813},[3278],{"text":3279,"type":734},"“Free flow” mitt work",{"type":730,"content":3281},[3282,3284,3291],{"text":3283,"type":734},"Free flow ",{"text":3285,"type":734,"marks":3286},"mitt work",[3287],{"type":745,"attrs":3288},{"href":3289,"uuid":48,"anchor":48,"custom":3290,"target":748,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":3292,"type":734}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":777,"attrs":3294,"content":3295},{"level":813},[3296],{"text":3297,"type":734},"Think Fast",{"type":730,"content":3299},[3300],{"text":3301,"type":734},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":777,"attrs":3303,"content":3304},{"level":779},[3305],{"text":2091,"type":734},{"type":730,"content":3307},[3308,3309,3314],{"text":2095,"type":734},{"text":2097,"type":734,"marks":3310},[3311],{"type":745,"attrs":3312},{"href":2101,"uuid":48,"anchor":48,"custom":3313,"target":748,"linktype":13},{},{"text":2729,"type":734},{"type":730,"content":3316},[3317],{"text":2109,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":3319,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3324,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3325,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3320,"component":118,"meta_info":3321,"meta_title":7,"block_image":3322,"cover_image":3323,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":3328,"title":3329,"plugin":43,"description":3330},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":3332,"alt":3333,"name":7,"focus":7,"title":3333,"filename":3334,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[2133],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1696,"created_at":3344,"published_at":3345,"updated_at":3346,"id":3347,"uuid":3348,"content":3349,"slug":1696,"full_slug":3370,"sort_by_date":48,"position":446,"tag_list":3371,"is_startpage":9,"parent_id":3372,"meta_data":48,"group_id":3373,"first_published_at":3374,"release_id":48,"lang":60,"path":7,"alternates":3375,"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":3350,"component":3351,"meta_info":3352,"custom_content_list":3354},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3353,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3355,3360,3365],{"_uid":3356,"label":3357,"value":3358,"dev_id":3359,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3361,"label":3362,"value":3363,"dev_id":3364,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":3366,"label":3367,"value":3368,"dev_id":3369,"component":734},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892864933]