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The camp can be shorter or longer depending on how much notice a fighter gets in advance. Usually, a fighter uses that time to cut weight, get in peak conditioning, and spar people that resemble their opponent. Fighters use a variety of tactics to accomplish this.","What Is a Fight Camp?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"477c8d0b-f56b-4f2d-8f66-8633a052e365","A typical fight camp includes: Road work, Jumping rope, Shadowboxing, Sparring, Padwork, Heavy bag training, Speed bag or double end bag training, Strength and conditioning, Recovery","What does a fight camp include?",{"_uid":676,"answer":677,"question":678,"component":670},"8591a98d-0504-4510-a914-e0165f73ebef","Running is essential for fighters because it conditions your legs and your lungs. Some people believe in sprinting, while others prefer running long distances. There are pros and cons to each. Short sprints work your fast-twitch muscles and resemble the short spurts of action in a fight. Long distance running helps condition your legs, which is necessary, especially for long fights that last 8-12 rounds. Running long distances is also good for your mind because it builds mental fortitude which is key for boxers before and during a fight.","What is road work in a fight camp?",{"_uid":680,"answer":681,"question":682,"component":670},"5c59f88d-5bed-42e2-b523-dc57277cd6f5","A jump rope is a staple piece of equipment in most fight gyms. Skipping rope is a great way to warm up your legs and calves both for boxing workouts and before for a fight. Plus, it’s amazing cardio. I love it too because it gives you the opportunity to express yourself with tricks and different rhythms.","Why should boxers jump rope?",{"_uid":684,"answer":685,"question":686,"component":670},"498e1d01-a8de-4bf4-a36c-b1126be78ae4","Shadowboxing is crucial for a fighter to warm up and perfect techniques in the mirror. When you shadow box you watch yourself in the mirror as you refine your punches and kicks. Shadowboxing is also a tool that fighters use to simulate a fight with an imaginary opponent, and warm up.","What is shadowboxing in a fight camp?",{"_uid":688,"answer":689,"question":690,"component":670},"77a4e081-b3d2-4015-967f-06cc926a8f11","Sparring is essential for a fighter’s timing. You can hit a heavy bag and use focus mitts all you want, but a punching bag does not move that much or hit back. When you spar, you really get an idea of where your strengths and your weaknesses are, and it is the closest thing you can get to simulating an actual fight.","What is sparring in a fight camp?",{"_uid":692,"answer":693,"question":694,"component":670},"5f909990-5a5a-43e7-a786-828b3d37e42e","Fighters will hit focus mitts with their coach to practice different boxing punch combinations, defense, and footwork. Hitting mitts is a good way to resemble sparring without taking all the damage from getting punched in the head.","Why do boxers practice padwork in a fight camp?",{"_uid":696,"answer":697,"question":698,"component":670},"8790dfcb-a0dd-470d-95b7-e09ad6991da6","Hitting a heavy bag is for developing power and conditioning your punch muscles. That's one of the reasons why our product is called FightCamp, our gym takes bag work to another level with it's punch tracking technology, where you can actually measure your output as you hit the bag, and compare your score with other users.","Why is heavy bag training important for boxers in a fight camp?",{"_uid":700,"answer":701,"question":702,"component":670},"cc5caaad-439e-40c4-84ad-cb317becb2e7","The speed ball is great for conditioning the shoulders. The double end bag is for practicing speed, timing, and head movement. Just a few minutes a day training on the speed ball or double end bag is enough to build up the muscle memory needed to tackle any situation in the ring.","Why do boxers use a speed ball or double end bag?",{"_uid":704,"answer":705,"question":706,"component":670},"12d0a79c-3571-45b4-9211-86efbda6cc8c","Every fighter has a different philosophy on strength and conditioning. Some fighters prefer just doing bodyweight movements like push-ups, sit-ups, and pull-ups. Others love functional movements with weights like clean and jerks and snatches. It really depends on what your weaknesses are and what you need to improve. For instance, if you are fast but lack power, you might want to consider adding some weight training into your regimen to get stronger.","What is strength and conditioning for boxers?",{"_uid":708,"answer":709,"question":710,"component":670},"fd989706-ac70-4935-b2a8-addcd015c57d","People often overlook the importance of recovery. After a tough training session, your muscles are inflamed and the faster you can recover, the faster that you can get back to work. There are many different recovery modalities like ice baths, massage, hyperbaric chambers, foam rolling, lots of sleep, etc.","Why should boxers recover?",{"_uid":712,"answer":713,"question":714,"component":670},"8eaa09ff-e4f9-4e6f-a7f4-a81e1d715590","Fight camps are generally a combination of all of these training modalities that are scheduled out in advance. Here are two examples of what a day in a fight camp might look like. Fight Camp Schedule: 6am - 3-mile run, 7am - 4 rounds of shadowboxing + 4 rounds of padwork + 4 rounds of heavy bag work, 6pm - 3 rounds jump rope + Strength and conditioning + abs, 8pm - Massage. Fight Camp Schedule 2: 9am - 3 rounds of jump rope + 4 rounds of shadowboxing + 8 rounds of sparring + 1 round of speed ball + abs and core work, 6pm - 3 mile run + Strength and conditioning, 8pm - Ice bath. Usually, a striking coach would work directly with a strength and conditioning coach to curate this plan for the fighter and adjust accordingly.","What Does a Day In a Fight Camp Look Like?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":716,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":728,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":717,"component":39,"meta_info":725,"block_image":726,"cover_image":727,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":718,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":723,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":724,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":719,"component":118,"meta_info":720,"meta_title":7,"block_image":721,"cover_image":722,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":731,"created_at":732,"published_at":733,"updated_at":734,"id":735,"uuid":736,"content":737,"slug":747,"full_slug":748,"sort_by_date":48,"position":86,"tag_list":749,"is_startpage":9,"parent_id":750,"meta_data":48,"group_id":751,"first_published_at":752,"release_id":48,"lang":60,"path":48,"alternates":753,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Aaron Swenson","2021-09-10T15:34:01.163Z","2022-02-08T23:31:06.753Z","2022-02-08T23:31:06.774Z",71000004,"d555ff1d-3bd7-4369-b6e4-ca95893d12ca",{"bio":738,"_uid":739,"name":731,"photo":740,"component":744,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":745,"social_link_linkedin":7,"social_link_instagram":746,"social_link_pinterest":7},"Aaron “Speedy” Swenson began in his family’s Chicago dojo. By 2013, Aaron had two National Kickboxing titles & a USA National Kickboxing Team spot. Aaron is a Founding Coach at FightCamp & USA Boxing Coach certified.","52762fe4-a144-4ba5-9179-1edacf1492cb",{"id":741,"alt":731,"name":742,"focus":48,"title":731,"filename":743,"copyright":7,"fieldtype":50},3804760,"FightCamp Trainer Aaron Swenson","https://a.storyblok.com/f/115220/350x350/55921553fa/aaron_swenson.png","author","https://www.facebook.com/swensonboxing","https://www.instagram.com/swensonboxing","aaron-swenson","authors/aaron-swenson",[],65634443,"d2d443e2-1ad3-4550-96f0-58b48729a3fb","2021-10-20T17:21:35.512Z",[],{"type":755,"content":756},"doc",[757,763,769,794,799,831,839,851,897,903,912,943,963,969,978,991,997,1006,1052,1058,1067,1107,1113,1122,1165,1171,1180,1216,1222,1231,1234,1240,1249,1289,1293,1297,1302,1348,1353,1385,1389,1467,1472],{"type":758,"content":759},"paragraph",[760],{"text":761,"type":762},"There is nothing harder in the world than a good, old fashioned boxing fight camp. My name is Aaron Swenson, and I have been through 34 of them. Throughout that process, I have trained with different coaches, with different philosophies, and discovered that everyone takes a different approach to getting ready for a fight.","text",{"type":764,"attrs":765,"content":767},"heading",{"level":766},2,[768],{"text":669,"type":762},{"type":758,"content":770},[771,773,779,787,792],{"text":772,"type":762},"A ",{"text":774,"type":762,"marks":775}," ",[776],{"type":777,"attrs":778},"styled",{"class":7},{"text":780,"type":762,"marks":781},"fight camp",[782],{"type":783,"attrs":784},"link",{"href":785,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/fight-camps-how-to-train-like-a-pro-boxer-at-home","_blank",{"text":788,"type":762,"marks":789},"  ",[790],{"type":777,"attrs":791},{"class":7},{"text":793,"type":762},"is traditionally a 6-8 week training camp leading up to a fight. The camp can be shorter or longer depending on how much notice a fighter gets in advance. Usually, a fighter uses that time to cut weight, get in peak conditioning, and spar people that resemble their opponent. Fighters use a variety of tactics to accomplish this. In this article, I will share a few.",{"type":764,"attrs":795,"content":796},{"level":766},[797],{"text":798,"type":762},"Fight Camp Training",{"type":758,"content":800},[801,803,807,813,817,819,823,829],{"text":802,"type":762},"Depending on your goals and your schedule, you and your coach or team will adjust your fight camp training accordingly. Here are the basic elements and parts of a fight camp that fighters do to stay in ",{"text":774,"type":762,"marks":804},[805],{"type":777,"attrs":806},{"class":7},{"text":808,"type":762,"marks":809},"fighting shape",[810],{"type":783,"attrs":811},{"href":812,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/why-training-like-a-boxer-gets-you-in-amazing-shape",{"text":788,"type":762,"marks":814},[815],{"type":777,"attrs":816},{"class":7},{"text":818,"type":762},"and ensure they’re ready for their ",{"text":774,"type":762,"marks":820},[821],{"type":777,"attrs":822},{"class":7},{"text":824,"type":762,"marks":825},"next big bout",[826],{"type":783,"attrs":827},{"href":828,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-train-for-a-fight",{"text":830,"type":762},".",{"type":764,"attrs":832,"content":834},{"level":833},3,[835,837],{"text":836,"type":762},"Roadwork",{"type":838},"hard_break",{"type":840,"attrs":841},"blok",{"id":842,"body":843},"42d11311-aa8b-408a-a53d-15bc48598ec1",[844],{"_uid":845,"image":846,"component":850},"i-adf80367-cc29-4456-bcc2-3ae5d98a9f11",{"id":847,"alt":848,"name":7,"focus":48,"title":848,"filename":849,"copyright":7,"fieldtype":50},3443652,"Aaron Swenson Doing Roadwork For Boxing Training","https://a.storyblok.com/f/115220/700x1100/17c1e89faa/roadwork.jpg","content_image",{"type":758,"content":852},[853,859,863,865,869,875,879,881,885,891,895],{"text":854,"type":762,"marks":855},"Running",[856],{"type":783,"attrs":857},{"href":858,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{"text":788,"type":762,"marks":860},[861],{"type":777,"attrs":862},{"class":7},{"text":864,"type":762},"is essential for fighters because it conditions your legs and your lungs. Some people believe in sprinting, while others prefer running long distances. There are pros and cons to each. Short sprints work your fast-twitch muscles and resemble the short spurts of action in a fight. Long distance running helps condition your legs, which is necessary, especially for long fights that last 8-12 rounds. Running long distances is also good for your mind because it builds mental fortitude which is key for boxers ",{"text":774,"type":762,"marks":866},[867],{"type":777,"attrs":868},{"class":7},{"text":870,"type":762,"marks":871},"before",[872],{"type":783,"attrs":873},{"href":874,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/inside-a-boxer-s-mind-how-to-mentally-prepare-for-a-fight",{"text":788,"type":762,"marks":876},[877],{"type":777,"attrs":878},{"class":7},{"text":880,"type":762},"and ",{"text":774,"type":762,"marks":882},[883],{"type":777,"attrs":884},{"class":7},{"text":886,"type":762,"marks":887},"during",[888],{"type":783,"attrs":889},{"href":890,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/inside-a-boxer-s-mind-how-to-stay-in-the-zone-during-a-fight",{"text":788,"type":762,"marks":892},[893],{"type":777,"attrs":894},{"class":7},{"text":896,"type":762},"a fight.",{"type":764,"attrs":898,"content":899},{"level":833},[900,902],{"text":901,"type":762},"Jumping rope",{"type":838},{"type":840,"attrs":904},{"id":842,"body":905},[906],{"_uid":907,"image":908,"component":850},"i-cddcc01e-ff9d-4926-8f2b-dee44f700e07",{"id":909,"alt":910,"name":7,"focus":48,"title":910,"filename":911,"copyright":7,"fieldtype":50},3443656,"Aaron Swenson Jumping Rope For Boxing Training","https://a.storyblok.com/f/115220/700x1100/8899dd5da3/jumping_rope.jpg",{"type":758,"content":913},[914,915,919,925,929,931,935,941],{"text":772,"type":762},{"text":774,"type":762,"marks":916},[917],{"type":777,"attrs":918},{"class":7},{"text":920,"type":762,"marks":921},"jump rope",[922],{"type":783,"attrs":923},{"href":924,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-jump-rope-like-a-boxer",{"text":788,"type":762,"marks":926},[927],{"type":777,"attrs":928},{"class":7},{"text":930,"type":762},"is a staple piece of equipment in most fight gyms. Skipping rope is a great way to warm up your legs and calves both for boxing workouts and before for a fight. Plus, it’s amazing ",{"text":774,"type":762,"marks":932},[933],{"type":777,"attrs":934},{"class":7},{"text":936,"type":762,"marks":937},"cardio",[938],{"type":783,"attrs":939},{"href":940,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{"text":942,"type":762},". I love it too because it gives you the opportunity to express yourself with tricks and different rhythms.",{"type":758,"content":944},[945,947,951,957,961],{"text":946,"type":762},"Here is a quick ",{"text":774,"type":762,"marks":948},[949],{"type":777,"attrs":950},{"class":7},{"text":952,"type":762,"marks":953},"10-minute jump rope workout",[954],{"type":783,"attrs":955},{"href":956,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/quick-cardio-10-minute-jump-rope-workout",{"text":788,"type":762,"marks":958},[959],{"type":777,"attrs":960},{"class":7},{"text":962,"type":762},"you can do at home for cardio training.",{"type":764,"attrs":964,"content":965},{"level":833},[966,968],{"text":967,"type":762},"Shadowboxing",{"type":838},{"type":840,"attrs":970},{"id":842,"body":971},[972],{"_uid":973,"image":974,"component":850},"i-032b3210-3afb-4904-a11c-2d7ccfe499e4",{"id":975,"alt":976,"name":7,"focus":48,"title":976,"filename":977,"copyright":7,"fieldtype":50},3443658,"Aaron Swenson Shadowboxing For Boxing Training","https://a.storyblok.com/f/115220/700x1100/949ec1712e/shadowboxing.jpg",{"type":758,"content":979},[980,985,989],{"text":967,"type":762,"marks":981},[982],{"type":783,"attrs":983},{"href":984,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/why-you-should-start-shadowboxing",{"text":788,"type":762,"marks":986},[987],{"type":777,"attrs":988},{"class":7},{"text":990,"type":762},"is crucial for a fighter to warm up and perfect techniques in the mirror. When you shadow box you watch yourself in the mirror as you refine your punches and kicks. 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Check out our ",{"text":774,"type":762,"marks":1437},[1438],{"type":777,"attrs":1439},{"class":7},{"text":1441,"type":762,"marks":1442},"YouTube videos",[1443],{"type":783,"attrs":1444},{"href":1445,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://bit.ly/3oYefXf",{"text":788,"type":762,"marks":1447},[1448],{"type":777,"attrs":1449},{"class":7},{"text":880,"type":762},{"text":774,"type":762,"marks":1452},[1453],{"type":777,"attrs":1454},{"class":7},{"text":1456,"type":762,"marks":1457},"Blog",[1458],{"type":783,"attrs":1459},{"href":1460,"uuid":48,"anchor":48,"target":786,"linktype":48},"https://blog.joinfightcamp.com/",{"text":788,"type":762,"marks":1462},[1463],{"type":777,"attrs":1464},{"class":7},{"text":1466,"type":762},"for workouts, tips, and technique tutorials.",{"type":764,"attrs":1468,"content":1469},{"level":833},[1470],{"text":1471,"type":762},"Related Articles",{"type":758,"content":1473},[1474,1479,1480,1485,1486,1491,1492,1498,1499],{"text":1475,"type":762,"marks":1476},"Fight Camps: How To Train Like a Pro Boxer at Home",[1477],{"type":783,"attrs":1478},{"href":785,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":838},{"text":1481,"type":762,"marks":1482},"Inside a Boxer's Mind: How To Mentally Prepare For a Fight",[1483],{"type":783,"attrs":1484},{"href":874,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":838},{"text":1487,"type":762,"marks":1488},"How To Start Boxing Competitively",[1489],{"type":783,"attrs":1490},{"href":1402,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":838},{"text":1493,"type":762,"marks":1494},"Life of a Boxer: How a Boxer Trains To Fight",[1495],{"type":783,"attrs":1496},{"href":1497,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/life-of-a-boxer-how-a-boxer-trains-to-fight",{"type":838},{"text":1500,"type":762,"marks":1501},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1502],{"type":783,"attrs":1503},{"href":1504,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1506,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1511,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1512,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1507,"component":118,"meta_info":1508,"meta_title":7,"block_image":1509,"cover_image":1510,"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},[],[],"2021-10-29 00:00","article",{"_uid":1516,"title":657,"plugin":43,"description":1517},"1dc0edda-65d7-4222-8d3a-0ff862e37df2","What is a fight camp? FightCamp Trainer Aaron Swenson lays out the basics of a boxing training camp for fighters with examples of a daily fight camp schedule.",{"id":1519,"alt":657,"name":7,"focus":48,"title":657,"filename":1520,"copyright":7,"fieldtype":50},3443649,"https://a.storyblok.com/f/115220/2400x990/7716481682/fight-camp-how-to-train-like-a-fighter.jpg",[],"the-fight-camp-how-to-train-like-a-fighter","blogs/the-fight-camp-how-to-train-like-a-fighter",-2580,[],60887917,"ff991246-5ee1-484a-85a9-5ad8744fe1ab","2021-10-29T09:23:00.000Z",[],["Reactive",1531],[1532,1807,2025,2267,2554,2728],{"name":1533,"created_at":1534,"published_at":1535,"updated_at":1536,"id":1537,"uuid":1538,"content":1539,"slug":1799,"full_slug":1800,"sort_by_date":48,"position":1801,"tag_list":1802,"is_startpage":9,"parent_id":1526,"meta_data":48,"group_id":1804,"first_published_at":1535,"release_id":48,"lang":60,"path":1805,"alternates":1806,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1540,"faqs":1541,"title":1533,"topic":1562,"author":1577,"content":1578,"category":1780,"schedule":1788,"component":1514,"meta_info":1789,"cover_image":1793,"description":1797,"contributors":1798},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1542,1546,1550,1554,1558],{"_uid":1543,"answer":1544,"question":1545,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1547,"answer":1548,"question":1549,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1551,"answer":1552,"question":1553,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1555,"answer":1556,"question":1557,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1559,"answer":1560,"question":1561,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1563,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1575,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1576,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1564,"component":39,"meta_info":1572,"block_image":1573,"cover_image":1574,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1565,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1570,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1571,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1566,"component":118,"meta_info":1567,"meta_title":7,"block_image":1568,"cover_image":1569,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":755,"content":1579},[1580,1595,1599,1603,1607,1611,1615,1618,1623,1628,1642,1647,1651,1656,1660,1665,1679,1683,1687,1700,1713,1717,1721,1735,1740,1744,1758,1763,1776],{"type":758,"content":1581},[1582,1584,1593],{"text":1583,"type":762},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1585,"type":762,"marks":1586},"interval training",[1587,1591],{"type":783,"attrs":1588},{"href":1589,"uuid":48,"anchor":48,"custom":1590,"target":786,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1592},"underline",{"text":1594,"type":762}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":758,"content":1596},[1597],{"text":1598,"type":762},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":764,"attrs":1600,"content":1601},{"level":766},[1602],{"text":1545,"type":762},{"type":758,"content":1604},[1605],{"text":1606,"type":762},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":758,"content":1608},[1609],{"text":1610,"type":762},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":764,"attrs":1612,"content":1613},{"level":766},[1614],{"text":1549,"type":762},{"type":758,"content":1616},[1617],{"text":1548,"type":762},{"type":764,"attrs":1619,"content":1620},{"level":766},[1621],{"text":1622,"type":762},"Unique Benefits of HIIT",{"type":764,"attrs":1624,"content":1625},{"level":833},[1626],{"text":1627,"type":762},"Maximum Effectiveness in Less Time",{"type":758,"content":1629},[1630,1632,1640],{"text":1631,"type":762},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1633,"type":762,"marks":1634},"25-30% more calories",[1635,1639],{"type":783,"attrs":1636},{"href":1637,"uuid":48,"anchor":48,"custom":1638,"target":786,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1592},{"text":1641,"type":762}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":764,"attrs":1643,"content":1644},{"level":833},[1645],{"text":1646,"type":762},"Tones Muscle",{"type":758,"content":1648},[1649],{"text":1650,"type":762},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":764,"attrs":1652,"content":1653},{"level":833},[1654],{"text":1655,"type":762},"Adds Variety",{"type":758,"content":1657},[1658],{"text":1659,"type":762},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":764,"attrs":1661,"content":1662},{"level":833},[1663],{"text":1664,"type":762},"Improves Cardiovascular Health",{"type":758,"content":1666},[1667,1669,1677],{"text":1668,"type":762},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1670,"type":762,"marks":1671},"greater improvements in blood pressure",[1672,1676],{"type":783,"attrs":1673},{"href":1674,"uuid":48,"anchor":48,"custom":1675,"target":786,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1592},{"text":1678,"type":762}," and blood sugar than moderate-intensity workouts. ",{"type":764,"attrs":1680,"content":1681},{"level":766},[1682],{"text":1557,"type":762},{"type":758,"content":1684},[1685],{"text":1686,"type":762},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":758,"content":1688},[1689,1691,1698],{"text":1690,"type":762},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1692,"type":762,"marks":1693},"roadwork",[1694,1697],{"type":783,"attrs":1695},{"href":858,"uuid":48,"anchor":48,"custom":1696,"target":786,"linktype":13},{},{"type":1592},{"text":1699,"type":762},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":758,"content":1701},[1702,1704,1711],{"text":1703,"type":762},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1705,"type":762,"marks":1706},"HIIT jump rope workout",[1707,1710],{"type":783,"attrs":1708},{"href":940,"uuid":48,"anchor":48,"custom":1709,"target":786,"linktype":13},{},{"type":1592},{"text":1712,"type":762}," for a full-body cardio blast in just minutes.",{"type":764,"attrs":1714,"content":1715},{"level":766},[1716],{"text":1561,"type":762},{"type":758,"content":1718},[1719],{"text":1720,"type":762},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":758,"content":1722},[1723,1725,1733],{"text":1724,"type":762},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1726,"type":762,"marks":1727},"10 minutes of HIIT boxing",[1728,1732],{"type":783,"attrs":1729},{"href":1730,"uuid":48,"anchor":48,"custom":1731,"target":786,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1592},{"text":1734,"type":762}," and feel the difference with just one workout.",{"type":764,"attrs":1736,"content":1737},{"level":766},[1738],{"text":1739,"type":762},"Hit With HIIT",{"type":758,"content":1741},[1742],{"text":1743,"type":762},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":758,"content":1745},[1746,1748,1756],{"text":1747,"type":762},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1749,"type":762,"marks":1750},"FightCamp’s extensive library of HIIT workouts",[1751,1755],{"type":783,"attrs":1752},{"href":1753,"uuid":48,"anchor":48,"custom":1754,"target":786,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1592},{"text":1757,"type":762},"!",{"type":764,"attrs":1759,"content":1760},{"level":766},[1761],{"text":1762,"type":762},"Train Like a Fighter",{"type":758,"content":1764},[1765,1767,1774],{"text":1766,"type":762},"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":1146,"type":762,"marks":1768},[1769,1773],{"type":783,"attrs":1770},{"href":1771,"uuid":48,"anchor":48,"custom":1772,"target":786,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1592},{"text":1775,"type":762}," 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":758,"content":1777},[1778],{"text":1779,"type":762},"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":1781,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1786,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1787,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1782,"component":118,"meta_info":1783,"meta_title":7,"block_image":1784,"cover_image":1785,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1790,"title":1791,"plugin":43,"description":1792},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1794,"alt":1795,"name":7,"focus":7,"title":1795,"filename":1796,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1803],"featured","261296eb-53af-4ffa-9332-0880950c3a3c","training/{{story.slug}}",[],{"name":1808,"created_at":1809,"published_at":1810,"updated_at":1811,"id":1812,"uuid":1813,"content":1814,"slug":2019,"full_slug":2020,"sort_by_date":48,"position":2021,"tag_list":2022,"is_startpage":9,"parent_id":1526,"meta_data":48,"group_id":2023,"first_published_at":1810,"release_id":48,"lang":60,"path":1805,"alternates":2024,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1815,"faqs":1816,"title":1808,"topic":1833,"author":1577,"content":1848,"category":2000,"schedule":2008,"component":1514,"meta_info":2009,"cover_image":2013,"description":2017,"contributors":2018},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1817,1821,1825,1829],{"_uid":1818,"answer":1819,"question":1820,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1822,"answer":1823,"question":1824,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1826,"answer":1827,"question":1828,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1830,"answer":1831,"question":1832,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1834,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1846,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1847,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1835,"component":39,"meta_info":1843,"block_image":1844,"cover_image":1845,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1836,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1841,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1842,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1837,"component":118,"meta_info":1838,"meta_title":7,"block_image":1839,"cover_image":1840,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":755,"content":1849},[1850,1854,1867,1871,1876,1879,1884,1889,1893,1898,1902,1907,1911,1916,1920,1925,1939,1943,1947,1951,1955,1960,1964,1978,1982,1986,1997],{"type":758,"content":1851},[1852],{"text":1853,"type":762},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":758,"content":1855},[1856,1858,1865],{"text":1857,"type":762},"Running for boxers is a critical element of ",{"text":1859,"type":762,"marks":1860},"roadwork drills",[1861,1864],{"type":783,"attrs":1862},{"href":858,"uuid":48,"anchor":48,"custom":1863,"target":786,"linktype":13},{},{"type":1592},{"text":1866,"type":762}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":758,"content":1868},[1869],{"text":1870,"type":762},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":764,"attrs":1872,"content":1873},{"level":766},[1874],{"text":1875,"type":762},"Is Running Good for Boxing?",{"type":758,"content":1877},[1878],{"text":1819,"type":762},{"type":764,"attrs":1880,"content":1881},{"level":766},[1882],{"text":1883,"type":762},"Benefits of Running for Boxers",{"type":764,"attrs":1885,"content":1886},{"level":833},[1887],{"text":1888,"type":762},"Builds Endurance & Stamina",{"type":758,"content":1890},[1891],{"text":1892,"type":762},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":764,"attrs":1894,"content":1895},{"level":833},[1896],{"text":1897,"type":762},"Improves Cardiovascular System",{"type":758,"content":1899},[1900],{"text":1901,"type":762},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":764,"attrs":1903,"content":1904},{"level":833},[1905],{"text":1906,"type":762},"Strengthens Lower Body",{"type":758,"content":1908},[1909],{"text":1910,"type":762},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":764,"attrs":1912,"content":1913},{"level":833},[1914],{"text":1915,"type":762},"Teaches Discipline",{"type":758,"content":1917},[1918],{"text":1919,"type":762},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":764,"attrs":1921,"content":1922},{"level":833},[1923],{"text":1924,"type":762},"Enhances Mental Clarity",{"type":758,"content":1926},[1927,1929,1937],{"text":1928,"type":762},"Much like boxing, running can be a form of ",{"text":1930,"type":762,"marks":1931},"meditative movement",[1932,1936],{"type":783,"attrs":1933},{"href":1934,"uuid":48,"anchor":48,"custom":1935,"target":786,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1592},{"text":1938,"type":762}," that clears your head and focuses your mind.",{"type":764,"attrs":1940,"content":1941},{"level":766},[1942],{"text":1828,"type":762},{"type":758,"content":1944},[1945],{"text":1946,"type":762},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":758,"content":1948},[1949],{"text":1950,"type":762},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":758,"content":1952},[1953],{"text":1954,"type":762},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":764,"attrs":1956,"content":1957},{"level":766},[1958],{"text":1959,"type":762},"How Long Should I Be Running for Boxing?",{"type":758,"content":1961},[1962],{"text":1963,"type":762},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":758,"content":1965},[1966,1968,1976],{"text":1967,"type":762},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1969,"type":762,"marks":1970},"10 minutes of running",[1971,1975],{"type":783,"attrs":1972},{"href":1973,"uuid":48,"anchor":48,"custom":1974,"target":786,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1592},{"text":1977,"type":762}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":758,"content":1979},[1980],{"text":1981,"type":762},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":764,"attrs":1983,"content":1984},{"level":766},[1985],{"text":1762,"type":762},{"type":758,"content":1987},[1988,1989,1995],{"text":1766,"type":762},{"text":1146,"type":762,"marks":1990},[1991,1994],{"type":783,"attrs":1992},{"href":1771,"uuid":48,"anchor":48,"custom":1993,"target":786,"linktype":13},{},{"type":1592},{"text":1996,"type":762}," 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":758,"content":1998},[1999],{"text":1779,"type":762},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2001,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2006,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2007,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2002,"component":118,"meta_info":2003,"meta_title":7,"block_image":2004,"cover_image":2005,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":2010,"title":2011,"plugin":43,"description":2012},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":2014,"alt":2015,"name":7,"focus":7,"title":2015,"filename":2016,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1803],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":2026,"created_at":2027,"published_at":2028,"updated_at":2029,"id":2030,"uuid":2031,"content":2032,"slug":2260,"full_slug":2261,"sort_by_date":48,"position":2262,"tag_list":2263,"is_startpage":9,"parent_id":1526,"meta_data":48,"group_id":2264,"first_published_at":2265,"release_id":48,"lang":60,"path":1805,"alternates":2266,"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":2033,"faqs":2034,"title":2026,"topic":2043,"author":2058,"content":2059,"category":2241,"schedule":2249,"component":1514,"meta_info":2250,"cover_image":2254,"description":2258,"contributors":2259},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2035,2039],{"_uid":2036,"answer":2037,"question":2038,"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":2040,"answer":2041,"question":2042,"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":2044,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2056,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2057,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2045,"component":39,"meta_info":2053,"block_image":2054,"cover_image":2055,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2046,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2051,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2052,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2047,"component":118,"meta_info":2048,"meta_title":7,"block_image":2049,"cover_image":2050,"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},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":755,"content":2060},[2061,2066,2070,2075,2079,2084,2088,2116,2121,2125,2130,2134,2139,2143,2148,2161,2166,2179,2184,2188,2193,2197,2202,2206,2211,2215,2220,2224,2229],{"type":764,"attrs":2062,"content":2063},{"level":766},[2064],{"text":2065,"type":762},"Staying Safe While Exercising in the Cold",{"type":758,"content":2067},[2068],{"text":2069,"type":762},"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":764,"attrs":2071,"content":2072},{"level":833},[2073],{"text":2074,"type":762},"Watch the Windchill",{"type":758,"content":2076},[2077],{"text":2078,"type":762},"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":764,"attrs":2080,"content":2081},{"level":833},[2082],{"text":2083,"type":762},"Protect Your Extremities",{"type":758,"content":2085},[2086],{"text":2087,"type":762},"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":2089,"content":2090},"bullet_list",[2091,2098,2104,2110],{"type":2092,"content":2093},"list_item",[2094],{"type":758,"content":2095},[2096],{"text":2097,"type":762},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":2092,"content":2099},[2100],{"type":758,"content":2101},[2102],{"text":2103,"type":762},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":2092,"content":2105},[2106],{"type":758,"content":2107},[2108],{"text":2109,"type":762},"Wear a hat or headband that covers your ears",{"type":2092,"content":2111},[2112],{"type":758,"content":2113},[2114],{"text":2115,"type":762},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":764,"attrs":2117,"content":2118},{"level":833},[2119],{"text":2120,"type":762},"Wear Layers",{"type":758,"content":2122},[2123],{"text":2124,"type":762},"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":764,"attrs":2126,"content":2127},{"level":833},[2128],{"text":2129,"type":762},"Don’t Forget Sunscreen",{"type":758,"content":2131},[2132],{"text":2133,"type":762},"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":764,"attrs":2135,"content":2136},{"level":766},[2137],{"text":2138,"type":762},"Getting Motivated to Workout in the Cold ",{"type":758,"content":2140},[2141],{"text":2142,"type":762},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":764,"attrs":2144,"content":2145},{"level":833},[2146],{"text":2147,"type":762},"Invest in New Activewear",{"type":758,"content":2149},[2150,2152,2159],{"text":2151,"type":762},"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":2153,"type":762,"marks":2154},"new workout gear",[2155],{"type":783,"attrs":2156},{"href":2157,"uuid":48,"anchor":48,"custom":2158,"target":786,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":2160,"type":762}," 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":764,"attrs":2162,"content":2163},{"level":833},[2164],{"text":2165,"type":762},"Find a Workout Buddy",{"type":758,"content":2167},[2168,2170,2177],{"text":2169,"type":762},"Accountability! Accountability! Accountability! Finding a ",{"text":2171,"type":762,"marks":2172},"workout buddy",[2173],{"type":783,"attrs":2174},{"href":2175,"uuid":48,"anchor":48,"custom":2176,"target":786,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":2178,"type":762}," 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":764,"attrs":2180,"content":2181},{"level":833},[2182],{"text":2183,"type":762},"Benefits of Working Out in the Cold",{"type":758,"content":2185},[2186],{"text":2187,"type":762},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":764,"attrs":2189,"content":2190},{"level":833},[2191],{"text":2192,"type":762},"Combat Seasonal Affective Disorder",{"type":758,"content":2194},[2195],{"text":2196,"type":762},"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":764,"attrs":2198,"content":2199},{"level":833},[2200],{"text":2201,"type":762},"Boost Your Immune System",{"type":758,"content":2203},[2204],{"text":2205,"type":762},"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":764,"attrs":2207,"content":2208},{"level":833},[2209],{"text":2210,"type":762},"Diverse Training Options",{"type":758,"content":2212},[2213],{"text":2214,"type":762},"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":764,"attrs":2216,"content":2217},{"level":833},[2218],{"text":2219,"type":762},"Burn More Calories",{"type":758,"content":2221},[2222],{"text":2223,"type":762},"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":764,"attrs":2225,"content":2226},{"level":766},[2227],{"text":2228,"type":762},"Train Like a Fighter in the Cold",{"type":758,"content":2230},[2231,2233,2239],{"text":2232,"type":762},"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":1146,"type":762,"marks":2234},[2235,2238],{"type":783,"attrs":2236},{"href":1771,"uuid":48,"anchor":48,"custom":2237,"target":786,"linktype":13},{},{"type":1592},{"text":2240,"type":762}," 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":2242,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2247,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2248,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2243,"component":118,"meta_info":2244,"meta_title":7,"block_image":2245,"cover_image":2246,"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":2251,"title":2252,"plugin":43,"description":2253},"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":2255,"alt":2256,"name":7,"focus":7,"title":2256,"filename":2257,"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,[1803],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":2268,"created_at":2269,"published_at":2270,"updated_at":2271,"id":2272,"uuid":2273,"content":2274,"slug":2547,"full_slug":2548,"sort_by_date":48,"position":2549,"tag_list":2550,"is_startpage":9,"parent_id":1526,"meta_data":48,"group_id":2551,"first_published_at":2552,"release_id":48,"lang":60,"path":1805,"alternates":2553,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":2275,"faqs":2276,"title":2289,"topic":2290,"author":2305,"content":2306,"category":2529,"schedule":2008,"component":1514,"meta_info":2537,"cover_image":2541,"description":2545,"contributors":2546},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2277,2281,2285],{"_uid":2278,"answer":2279,"question":2280,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":2282,"answer":2283,"question":2284,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":2286,"answer":2287,"question":2288,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2291,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2303,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2304,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2292,"component":39,"meta_info":2300,"block_image":2301,"cover_image":2302,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2293,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2298,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2299,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2294,"component":118,"meta_info":2295,"meta_title":7,"block_image":2296,"cover_image":2297,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":755,"content":2307},[2308,2312,2317,2330,2344,2349,2369,2373,2378,2395,2399,2419,2423,2428,2443,2447,2452,2476,2481,2495,2499,2512,2516,2526],{"type":758,"content":2309},[2310],{"text":2311,"type":762},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":764,"attrs":2313,"content":2314},{"level":766},[2315],{"text":2316,"type":762},"Floyd “Money” Mayweather Jr.",{"type":840,"attrs":2318},{"id":2319,"body":2320},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2321],{"url":2322,"_uid":2324,"image":2325,"component":850,"copyright_details":2329},{"id":7,"url":7,"linktype":2323,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2326,"alt":2327,"name":7,"focus":7,"title":2327,"filename":2328,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":758,"content":2331},[2332,2334,2342],{"text":2333,"type":762},"Regarded as the best technical boxer of this age, ",{"text":2335,"type":762,"marks":2336},"Floyd Mayweather Jr.",[2337,2341],{"type":783,"attrs":2338},{"href":2339,"uuid":48,"anchor":48,"custom":2340,"target":786,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1592},{"text":2343,"type":762}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":764,"attrs":2345,"content":2346},{"level":833},[2347],{"text":2348,"type":762},"The Philly Shell",{"type":2089,"content":2350},[2351,2357,2363],{"type":2092,"content":2352},[2353],{"type":758,"content":2354},[2355],{"text":2356,"type":762},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":2092,"content":2358},[2359],{"type":758,"content":2360},[2361],{"text":2362,"type":762},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":2092,"content":2364},[2365],{"type":758,"content":2366},[2367],{"text":2368,"type":762},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":758,"content":2370},[2371],{"text":2372,"type":762},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":764,"attrs":2374,"content":2375},{"level":766},[2376],{"text":2377,"type":762},"Pernell “Sweet Pea” Whitaker",{"type":840,"attrs":2379},{"id":2319,"body":2380},[2381],{"url":2382,"_uid":2383,"image":2384,"component":850,"copyright_details":2388},{"id":7,"url":7,"linktype":2323,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2385,"alt":2386,"name":7,"focus":7,"title":2386,"filename":2387,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2389],{"_uid":2390,"link":2391,"title":2393,"component":2394},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2392,"target":786,"linktype":13,"fieldtype":14,"cached_url":2392},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":758,"content":2396},[2397],{"text":2398,"type":762},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":2089,"content":2400},[2401,2407,2413],{"type":2092,"content":2402},[2403],{"type":758,"content":2404},[2405],{"text":2406,"type":762},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":2092,"content":2408},[2409],{"type":758,"content":2410},[2411],{"text":2412,"type":762},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":2092,"content":2414},[2415],{"type":758,"content":2416},[2417],{"text":2418,"type":762},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":758,"content":2420},[2421],{"text":2422,"type":762},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":764,"attrs":2424,"content":2425},{"level":766},[2426],{"text":2427,"type":762},"Muhammad Ali",{"type":840,"attrs":2429},{"id":2319,"body":2430},[2431],{"url":2432,"_uid":2433,"image":2434,"component":850,"copyright_details":2437},{"id":7,"url":7,"linktype":2323,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2435,"alt":2327,"name":7,"focus":7,"title":2327,"filename":2436,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2438],{"_uid":2439,"link":2440,"title":2442,"component":2394},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2441,"target":786,"linktype":13,"fieldtype":14,"cached_url":2441},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":758,"content":2444},[2445],{"text":2446,"type":762},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":764,"attrs":2448,"content":2449},{"level":833},[2450],{"text":2451,"type":762},"The Ali Shuffle",{"type":2089,"content":2453},[2454,2470],{"type":2092,"content":2455},[2456],{"type":758,"content":2457},[2458,2460,2468],{"text":2459,"type":762},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2461,"type":762,"marks":2462},"To do the Ali Shuffle",[2463,2467],{"type":783,"attrs":2464},{"href":2465,"uuid":48,"anchor":48,"custom":2466,"target":786,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1592},{"text":2469,"type":762},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":2092,"content":2471},[2472],{"type":758,"content":2473},[2474],{"text":2475,"type":762},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":764,"attrs":2477,"content":2478},{"level":833},[2479],{"text":2480,"type":762},"The Rope a Dope",{"type":2089,"content":2482},[2483,2489],{"type":2092,"content":2484},[2485],{"type":758,"content":2486},[2487],{"text":2488,"type":762},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":2092,"content":2490},[2491],{"type":758,"content":2492},[2493],{"text":2494,"type":762},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":758,"content":2496},[2497],{"text":2498,"type":762},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":758,"content":2500},[2501,2503,2511],{"text":2502,"type":762},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2504,"type":762,"marks":2505},"FightCamp Community",[2506,2510],{"type":783,"attrs":2507},{"href":2508,"uuid":48,"anchor":48,"custom":2509,"target":786,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1592},{"text":1757,"type":762},{"type":764,"attrs":2513,"content":2514},{"level":766},[2515],{"text":1762,"type":762},{"type":758,"content":2517},[2518,2519,2525],{"text":1766,"type":762},{"text":1146,"type":762,"marks":2520},[2521,2524],{"type":783,"attrs":2522},{"href":1771,"uuid":48,"anchor":48,"custom":2523,"target":786,"linktype":13},{},{"type":1592},{"text":1775,"type":762},{"type":758,"content":2527},[2528],{"text":1779,"type":762},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2530,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2535,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2536,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2531,"component":118,"meta_info":2532,"meta_title":7,"block_image":2533,"cover_image":2534,"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":2538,"title":2539,"plugin":43,"description":2540},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2542,"alt":2543,"name":7,"focus":7,"title":2543,"filename":2544,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1803],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2555,"created_at":2556,"published_at":2557,"updated_at":2558,"id":2559,"uuid":2560,"content":2561,"slug":2721,"full_slug":2722,"sort_by_date":48,"position":2723,"tag_list":2724,"is_startpage":9,"parent_id":1526,"meta_data":48,"group_id":2725,"first_published_at":2726,"release_id":48,"lang":60,"path":1805,"alternates":2727,"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":2562,"faqs":2563,"title":2555,"topic":2580,"author":2305,"content":2595,"category":2703,"schedule":2711,"component":1514,"meta_info":2712,"cover_image":2716,"description":2719,"contributors":2720},"af46e437-bfbd-4a28-91a2-df5259454628",[2564,2568,2572,2576],{"_uid":2565,"answer":2566,"question":2567,"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":2569,"answer":2570,"question":2571,"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":2573,"answer":2574,"question":2575,"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":2577,"answer":2578,"question":2579,"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":2581,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2593,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2594,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2582,"component":39,"meta_info":2590,"block_image":2591,"cover_image":2592,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2583,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2588,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2589,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2584,"component":118,"meta_info":2585,"meta_title":7,"block_image":2586,"cover_image":2587,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":755,"content":2596},[2597,2610,2615,2619,2624,2628,2642,2647,2660,2665,2669,2682,2686,2690,2699],{"type":758,"content":2598},[2599,2601,2608],{"text":2600,"type":762},"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":2602,"type":762,"marks":2603},"Strength training",[2604],{"type":783,"attrs":2605},{"href":2606,"uuid":48,"anchor":48,"custom":2607,"target":786,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":2609,"type":762}," 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":764,"attrs":2611,"content":2612},{"level":766},[2613],{"text":2614,"type":762},"Why do Boxers Train Their Neck?",{"type":758,"content":2616},[2617],{"text":2618,"type":762},"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":764,"attrs":2620,"content":2621},{"level":766},[2622],{"text":2623,"type":762},"How do Boxers Strength Train Their Neck?",{"type":758,"content":2625},[2626],{"text":2627,"type":762},"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":2089,"content":2629},[2630,2636],{"type":2092,"content":2631},[2632],{"type":758,"content":2633},[2634],{"text":2635,"type":762},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":2092,"content":2637},[2638],{"type":758,"content":2639},[2640],{"text":2641,"type":762},"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":764,"attrs":2643,"content":2644},{"level":766},[2645],{"text":2646,"type":762},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":758,"content":2648},[2649,2651,2658],{"text":2650,"type":762},"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":2652,"type":762,"marks":2653},"injury",[2654],{"type":783,"attrs":2655},{"href":2656,"uuid":48,"anchor":48,"custom":2657,"target":786,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":2659,"type":762}," occurring.",{"type":764,"attrs":2661,"content":2662},{"level":766},[2663],{"text":2664,"type":762},"How Often Should Boxers Train Their Neck?",{"type":758,"content":2666},[2667],{"text":2668,"type":762},"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":840,"attrs":2670},{"id":2671,"body":2672},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[2673],{"_uid":2674,"text":2675,"image":2676,"author":2680,"component":2681},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":2677,"alt":2678,"name":7,"focus":7,"title":2678,"filename":2679,"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","Shanie Smash","pull_quote",{"type":758,"content":2683},[2684],{"text":2685,"type":762},"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":764,"attrs":2687,"content":2688},{"level":766},[2689],{"text":1762,"type":762},{"type":758,"content":2691},[2692,2693,2698],{"text":1766,"type":762},{"text":1146,"type":762,"marks":2694},[2695],{"type":783,"attrs":2696},{"href":1771,"uuid":48,"anchor":48,"custom":2697,"target":786,"linktype":13},{},{"text":1996,"type":762},{"type":758,"content":2700},[2701],{"text":2702,"type":762},"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":2704,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2709,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2710,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2705,"component":118,"meta_info":2706,"meta_title":7,"block_image":2707,"cover_image":2708,"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":2713,"title":2714,"plugin":43,"description":2715},"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":2717,"alt":2678,"name":7,"focus":7,"title":2678,"filename":2718,"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,[1803],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":2729,"created_at":2730,"published_at":2731,"updated_at":2732,"id":2733,"uuid":2734,"content":2735,"slug":2999,"full_slug":3000,"sort_by_date":48,"position":3001,"tag_list":3002,"is_startpage":9,"parent_id":1526,"meta_data":48,"group_id":3003,"first_published_at":2731,"release_id":48,"lang":60,"path":1805,"alternates":3004,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":2736,"faqs":2737,"title":2729,"topic":2758,"author":2305,"content":2773,"category":2980,"schedule":2988,"component":1514,"meta_info":2989,"cover_image":2993,"description":2997,"contributors":2998},"21563324-6383-4226-86da-b9779cd26bde",[2738,2742,2746,2750,2754],{"_uid":2739,"answer":2740,"question":2741,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":2743,"answer":2744,"question":2745,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":2747,"answer":2748,"question":2749,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":2751,"answer":2752,"question":2753,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":2755,"answer":2756,"question":2757,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2759,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2771,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2772,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2760,"component":39,"meta_info":2768,"block_image":2769,"cover_image":2770,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2761,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2766,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2767,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2762,"component":118,"meta_info":2763,"meta_title":7,"block_image":2764,"cover_image":2765,"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":755,"content":2774},[2775,2788,2800,2805,2809,2843,2848,2852,2866,2892,2897,2901,2937,2954,2959,2963,2967,2977],{"type":758,"content":2776},[2777,2779,2786],{"text":2778,"type":762},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":2780,"type":762,"marks":2781},"close-range",[2782],{"type":783,"attrs":2783},{"href":2784,"uuid":48,"anchor":48,"custom":2785,"target":786,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2787,"type":762}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":840,"attrs":2789},{"id":2790,"body":2791},"52fa91c7-90bf-43d9-8857-79752817914b",[2792],{"url":2793,"_uid":2794,"image":2795,"component":850,"copyright_details":2799},{"id":7,"url":7,"linktype":2323,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":2796,"alt":2797,"name":7,"focus":48,"title":2797,"filename":2798,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":764,"attrs":2801,"content":2802},{"level":766},[2803],{"text":2804,"type":762},"Rolling Punch Drill",{"type":758,"content":2806},[2807],{"text":2808,"type":762},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":2089,"content":2810},[2811,2817,2823,2829],{"type":2092,"content":2812},[2813],{"type":758,"content":2814},[2815],{"text":2816,"type":762},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":2092,"content":2818},[2819],{"type":758,"content":2820},[2821],{"text":2822,"type":762},"Bend your knees until your thigh muscles are supporting your weight",{"type":2092,"content":2824},[2825],{"type":758,"content":2826},[2827],{"text":2828,"type":762},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":2092,"content":2830},[2831,2835],{"type":758,"content":2832},[2833],{"text":2834,"type":762},"Develop a steady rhythm, and then start mixing punches in",{"type":2089,"content":2836},[2837],{"type":2092,"content":2838},[2839],{"type":758,"content":2840},[2841],{"text":2842,"type":762},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":764,"attrs":2844,"content":2845},{"level":766},[2846],{"text":2847,"type":762},"Danger Close Drill",{"type":758,"content":2849},[2850],{"text":2851,"type":762},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":2089,"content":2853},[2854,2860],{"type":2092,"content":2855},[2856],{"type":758,"content":2857},[2858],{"text":2859,"type":762},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":2092,"content":2861},[2862],{"type":758,"content":2863},[2864],{"text":2865,"type":762},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":758,"content":2867},[2868,2872,2874,2881,2883,2890],{"text":2869,"type":762,"marks":2870},"Key focus:",[2871],{"type":1308},{"text":2873,"type":762}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":2875,"type":762,"marks":2876},"hooks",[2877],{"type":783,"attrs":2878},{"href":2879,"uuid":48,"anchor":48,"custom":2880,"target":786,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":2882,"type":762}," and ",{"text":2884,"type":762,"marks":2885},"uppercuts",[2886],{"type":783,"attrs":2887},{"href":2888,"uuid":48,"anchor":48,"custom":2889,"target":786,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":2891,"type":762},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":764,"attrs":2893,"content":2894},{"level":766},[2895],{"text":2896,"type":762},"Rolling Thunder Drill",{"type":758,"content":2898},[2899],{"text":2900,"type":762},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":2089,"content":2902},[2903,2917,2931],{"type":2092,"content":2904},[2905,2909],{"type":758,"content":2906},[2907],{"text":2908,"type":762},"On a heavy bag, set an interval of your choosing",{"type":2089,"content":2910},[2911],{"type":2092,"content":2912},[2913],{"type":758,"content":2914},[2915],{"text":2916,"type":762},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":2092,"content":2918},[2919,2923],{"type":758,"content":2920},[2921],{"text":2922,"type":762},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":2089,"content":2924},[2925],{"type":2092,"content":2926},[2927],{"type":758,"content":2928},[2929],{"text":2930,"type":762},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":2092,"content":2932},[2933],{"type":758,"content":2934},[2935],{"text":2936,"type":762},"Rest for 1 minute in between each round to recover",{"type":758,"content":2938},[2939,2943,2945,2952],{"text":2940,"type":762,"marks":2941},"Tip",[2942],{"type":1308},{"text":2944,"type":762},": Maintaining a calm and ",{"text":2946,"type":762,"marks":2947},"steady breath",[2948],{"type":783,"attrs":2949},{"href":2950,"uuid":48,"anchor":48,"custom":2951,"target":786,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2953,"type":762}," will help you establish your rhythm.",{"type":764,"attrs":2955,"content":2956},{"level":766},[2957],{"text":2958,"type":762},"Better, Faster, Stronger",{"type":758,"content":2960},[2961],{"text":2962,"type":762},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":764,"attrs":2964,"content":2965},{"level":766},[2966],{"text":1762,"type":762},{"type":758,"content":2968},[2969,2970,2976],{"text":1766,"type":762},{"text":1146,"type":762,"marks":2971},[2972],{"type":783,"attrs":2973},{"href":2974,"uuid":48,"anchor":48,"custom":2975,"target":786,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1775,"type":762},{"type":758,"content":2978},[2979],{"text":1779,"type":762},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2981,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2986,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2987,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2982,"component":118,"meta_info":2983,"meta_title":7,"block_image":2984,"cover_image":2985,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":2990,"title":2991,"plugin":43,"description":2992},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":2994,"alt":2995,"name":7,"focus":48,"title":2995,"filename":2996,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1803],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1514,"created_at":3006,"published_at":3007,"updated_at":3008,"id":3009,"uuid":3010,"content":3011,"slug":1514,"full_slug":3032,"sort_by_date":48,"position":446,"tag_list":3033,"is_startpage":9,"parent_id":3034,"meta_data":48,"group_id":3035,"first_published_at":3036,"release_id":48,"lang":60,"path":7,"alternates":3037,"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":3012,"component":3013,"meta_info":3014,"custom_content_list":3016},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3015,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3017,3022,3027],{"_uid":3018,"label":3019,"value":3020,"dev_id":3021,"component":762},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3023,"label":3024,"value":3025,"dev_id":3026,"component":762},"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":3028,"label":3029,"value":3030,"dev_id":3031,"component":762},"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",[],1785892867503]