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Static posture is how you hold yourself when you are not moving, such as when you are sitting, standing, or sleeping. Knowing what proper posture is and consciously being aware of your own posture takes time and usually some guidance. Proper posture training involves the core muscles, so you are essentially pre-programming all of the muscles in your body to provide stability and produce motion.","What are the two types of posture?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"eb70b3f7-dbbb-441d-9153-1252e269b591","Having good posture means you can draw a straight line from your ear, to your shoulder, hip, knee, and ankle, which places your joints in a “neutral,” stable, and balanced position. The key to good posture is the position of your spine. Your spine has three (3) natural curves - at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the tops of your shoulders should be over your hips. Check out your current posture with the wall test: Start by finding a wall (preferably without a baseboard) or a door. In a comfortable symmetrical stance, place your heels, butt, shoulders, and back of your head against the wall. Place the back of your palms next to your body in contact with the wall while drawing your shoulders back towards the wall. Relax your gaze on the horizon and breathe normally. If you’re having a hard time keeping your head, shoulders, hips, and heels against the wall without flaring your ribcage, then this article is for you.","What is considered good posture?",{"_uid":676,"answer":677,"question":678,"component":670},"8bb72087-913b-43ca-9aaa-7a4705767fde","There are several benefits of having proper posture that will help you, especially for boxing training. Better breathing, optimal circulation, reduced risk of injury, increased core strength, better motor control, and improved force for throwing punches. Good posture can help prevent muscle strain, overuse disorders, and back and muscular pain. When you have proper posture, you keep your bones and joints in alignment. This decreases the abnormal wearing of joint surfaces, reduces stress on the ligaments holding your spinal joints together, and allows your muscles to work more efficiently.","What are the benefits of having good posture?",{"_uid":680,"answer":681,"question":682,"component":670},"3c94d404-6956-4887-abfa-17a284f580b0","To improve your posture when standing, follow these steps: Stand up straight and tall, align your second and third toe with your knees, keep your shoulders down and back, away from your ears, put your weight mostly on the balls of your feet, keep your head level, let your arms hang down naturally at your sides, keep your feet about shoulder-width apart.","How can I improve my posture when standing?",{"_uid":684,"answer":685,"question":686,"component":670},"1aa520ba-660d-4e1e-aa35-58ec93f802f3","To improve your posture when sitting, follow these steps: Switch sitting positions often, take standing breaks or brief walks around your office or home, gently stretch your muscles every so often to help relieve muscle tension, don't cross your legs; keep your feet on the floor, with your ankles in front of your knees, make sure that your feet touch the floor, or if that's not possible, use a footrest, relax your shoulders – they should not be rounded forward, keep your elbows close to your body – they should be bent between 90 and 120 degrees, make sure that your back is fully supported, and use a back pillow or other back support if your chair does not have a backrest that can support your lower back's curve.","How can I improve my posture when sitting?",{"_uid":688,"answer":689,"question":690,"component":670},"a96da295-e9c9-4911-b0ac-1fb71846531c","Stand upright with your back against the wall, feet shoulder-width apart, and your arms in a cactus position with palms facing out. Keeping your arms pressed into the wall, lower your elbows as far as possible. Hold for a moment, then slide your arms up the wall as high as they will go without losing contact with the wall. When you start to lose contact, bring your arms back to the starting position. Repeat the cycle for 30-60 seconds daily.","How do you do wall slides?",{"_uid":692,"answer":693,"question":694,"component":670},"06636864-81c2-4b88-abdd-052f3f931f7a","Lay on your back with your knees bent, feet flat on the floor, and arms next to your body palms facing the sky. Your head should stay on the ground throughout the movement. On your exhale, press through your feet and raise your hips to the sky, squeezing your glutes and making a straight line from your knees to hips to shoulders. On your inhale, lower your hips slowly and touch the ground with your butt. Repeat this press for 30-60 seconds. Standing Wall Chest Stretch. Stand in a doorway or on the corner of a wall. Bend your right elbow at a 90 degree angle at shoulder height and place your forearm against the wall. Exhale and gently press your weight into the wall until you feel a stretch in your chest. On your inhale, relieve the tension by leaning back. Repeat the cycle with a slow controlled breath for 30-60 seconds on each arm.","How do you do hip presses?",{"_uid":696,"answer":697,"question":698,"component":670},"723fedfc-f75f-4acd-869d-bccf01c9a8e4","Begin on all fours in a tabletop position with your hands under your shoulders, knees under your hips, and a neutral spine. Extend one arm out away from you with your biceps by your ear. Reach your opposite foot/leg away at the same time. While maintaining your neutral spine, try and reach away through your fingers and toes as much as possible to create a long line. Be mindful of your hips wanting to shift, as you resist to help maintain your plank. Repeat on the opposite side. Do this cycle for 30-60 seconds daily.","How do you do bird dog's?",{"_uid":700,"answer":701,"question":702,"component":670},"5e8b8525-b726-4bf9-81d1-92f237b49585","Start on all fours in a tabletop position with your hands under your shoulders, knees under your hips, and a neutral spine. Relax your shoulders and pull them back towards your hips. Inhale (to come to cow pose), raise your chin, and gaze up, while drawing and tilting your pelvis back. Exhale (for cat pose), bring your chin to your chest as you pull your spine toward the sky and tuck your tailbone. Repeat the cycle for 30-60 seconds daily.","How do you do a cat-cow pose?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":704,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":716,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":717,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":705,"component":39,"meta_info":713,"block_image":714,"cover_image":715,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":706,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":711,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":712,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":707,"component":118,"meta_info":708,"meta_title":7,"block_image":709,"cover_image":710,"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":719,"created_at":720,"published_at":721,"updated_at":722,"id":723,"uuid":724,"content":725,"slug":738,"full_slug":739,"sort_by_date":48,"position":740,"tag_list":741,"is_startpage":9,"parent_id":742,"meta_data":48,"group_id":743,"first_published_at":721,"release_id":48,"lang":60,"path":7,"alternates":744,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Marc Coronel","2022-04-01T14:09:53.013Z","2022-04-04T16:44:39.482Z","2022-04-04T16:44:39.498Z",120834891,"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"bio":726,"_uid":727,"name":719,"photo":728,"component":731,"social_link_tiktok":732,"social_link_twitter":733,"social_link_website":734,"social_link_youtube":7,"social_link_facebook":735,"social_link_linkedin":736,"social_link_instagram":737,"social_link_pinterest":7},"Marc Coronel is the Co-owner of Energia Fitness and an industry award-winning international consultant, educator, and presenter for people and fitness companies like TRX and Under Armour. He loves sharing knowledge.","4a4de430-636f-47a7-a5e3-eda61c41f3ef",{"id":729,"alt":719,"name":7,"focus":48,"title":719,"filename":730,"copyright":7,"fieldtype":50},4218338,"https://a.storyblok.com/f/115220/350x350/8ead2a2c89/marc_coronel.png","author","https://www.tiktok.com/@energiaflows","https://twitter.com/energiaflows","https://www.energiaflows.com/","https://www.facebook.com/energiaflows","https://www.linkedin.com/in/marc-coronel-3b43258/","https://www.instagram.com/energiaflows","marc-coronel","authors/marc-coronel",-260,[],65634443,"7c373b20-a2a2-4202-adb1-af909f1acc1c",[],{"type":746,"content":747},"doc",[748,754,758,774,788,803,809,813,817,843,847,852,856,894,904,915,920,925,929,979,983,987,1031,1042,1047,1051,1056,1088,1093,1125,1130,1162,1167,1211,1216,1247,1254,1265,1269,1274],{"type":749,"content":750},"paragraph",[751],{"text":752,"type":753},"Your posture is the relationship between your muscles and your bones, and since muscles move bones, our posture is determined by the balance and stability our core muscles provide. If you have a slouched posture, it is most likely because your daily activities are dominating the balance between your muscles which will change your posture. So while you might be able to stabilize your spine by bracing your core, it might not be beneficial for correct posture. ","text",{"type":749,"content":755},[756],{"text":757,"type":753},"Essentially, posture is how you hold your body. There are two types of posture:",{"type":759,"content":760},"bullet_list",[761,768],{"type":762,"content":763},"list_item",[764],{"type":749,"content":765},[766],{"text":767,"type":753},"Dynamic posture is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something. ",{"type":762,"content":769},[770],{"type":749,"content":771},[772],{"text":773,"type":753},"Static posture is how you hold yourself when you are not moving, such as when you are sitting, standing, or sleeping.",{"type":749,"content":775},[776,778,786],{"text":777,"type":753},"Knowing what proper posture is and consciously being aware of your own posture takes time and usually some guidance. Proper posture training involves the ",{"text":779,"type":753,"marks":780},"core muscles",[781],{"type":782,"attrs":783},"link",{"href":784,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://link.springer.com/article/10.2165/00007256-200636030-00001","_blank",{"text":787,"type":753},", so you are essentially pre-programming all of the muscles in your body to provide stability and produce motion.",{"type":789,"attrs":790},"blok",{"id":791,"body":792},"25317e92-ffcb-4c52-85ac-2dc1f876c790",[793],{"url":794,"_uid":796,"image":797,"component":801,"copyright_details":802},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"story","i-11400742-c704-4f14-bb51-64e6689c1a60",{"id":798,"alt":799,"name":7,"focus":48,"title":799,"filename":800,"copyright":7,"fieldtype":50},4958027,"Dynamic Posture","https://a.storyblok.com/f/115220/1100x1100/7ea9d9b997/walking_posture.png","content_image",[],{"type":804,"attrs":805,"content":807},"heading",{"level":806},2,[808],{"text":674,"type":753},{"type":749,"content":810},[811],{"text":812,"type":753},"Having good posture means you can draw a straight line from your ear, to your shoulder, hip, knee, and ankle, which places your joints in a “neutral,” stable, and balanced position. The key to good posture is the position of your spine. Your spine has three (3) natural curves - at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the tops of your shoulders should be over your hips. ",{"type":749,"content":814},[815],{"text":816,"type":753},"Check out your current posture with the wall test:",{"type":759,"content":818},[819,825,831,837],{"type":762,"content":820},[821],{"type":749,"content":822},[823],{"text":824,"type":753},"Start by finding a wall (preferably without a baseboard) or a door",{"type":762,"content":826},[827],{"type":749,"content":828},[829],{"text":830,"type":753},"In a comfortable symmetrical stance, place your heels, butt, shoulders, and back of your head against the wall",{"type":762,"content":832},[833],{"type":749,"content":834},[835],{"text":836,"type":753},"Place the back of your palms next to your body in contact with the wall while drawing your shoulders back towards the wall",{"type":762,"content":838},[839],{"type":749,"content":840},[841],{"text":842,"type":753},"Relax your gaze on the horizon and breathe normally",{"type":749,"content":844},[845],{"text":846,"type":753},"If you’re having a hard time keeping your head, shoulders, hips, and heels against the wall without flaring your ribcage, then this article is for you.",{"type":804,"attrs":848,"content":849},{"level":806},[850],{"text":851,"type":753},"Benefits of good posture",{"type":749,"content":853},[854],{"text":855,"type":753},"There are several benefits of having proper posture that will help you, especially for boxing training.",{"type":759,"content":857},[858,864,870,876,882,888],{"type":762,"content":859},[860],{"type":749,"content":861},[862],{"text":863,"type":753},"Better breathing ",{"type":762,"content":865},[866],{"type":749,"content":867},[868],{"text":869,"type":753},"Optimal circulation",{"type":762,"content":871},[872],{"type":749,"content":873},[874],{"text":875,"type":753},"Reduced risk of injury",{"type":762,"content":877},[878],{"type":749,"content":879},[880],{"text":881,"type":753},"Increased core strength",{"type":762,"content":883},[884],{"type":749,"content":885},[886],{"text":887,"type":753},"Better motor control",{"type":762,"content":889},[890],{"type":749,"content":891},[892],{"text":893,"type":753},"Improved force for throwing punches",{"type":749,"content":895},[896,902],{"text":897,"type":753,"marks":898},"Good posture",[899],{"type":782,"attrs":900},{"href":901,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://ehs.stanford.edu/subtopic/postural-awareness",{"text":903,"type":753}," can help prevent muscle strain, overuse disorders, and back and muscular pain. When you have proper posture, you keep your bones and joints in alignment. This decreases the abnormal wearing of joint surfaces, reduces stress on the ligaments holding your spinal joints together, and allows your muscles to work more efficiently.",{"type":789,"attrs":905},{"id":791,"body":906},[907],{"url":908,"_uid":909,"image":910,"component":801,"copyright_details":914},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-d825f642-7be5-462b-b71e-b656d1980436",{"id":911,"alt":912,"name":7,"focus":48,"title":912,"filename":913,"copyright":7,"fieldtype":50},4958038,"Boxing Posture","https://a.storyblok.com/f/115220/1100x1100/5c86d6ea84/boxing-posture.png",[],{"type":804,"attrs":916,"content":917},{"level":806},[918],{"text":919,"type":753},"Tips to improve your posture",{"type":804,"attrs":921,"content":923},{"level":922},3,[924],{"text":686,"type":753},{"type":749,"content":926},[927],{"text":928,"type":753},"To improve your posture when sitting, follow these steps:",{"type":759,"content":930},[931,937,943,949,955,961,967,973],{"type":762,"content":932},[933],{"type":749,"content":934},[935],{"text":936,"type":753},"Switch sitting positions often",{"type":762,"content":938},[939],{"type":749,"content":940},[941],{"text":942,"type":753},"Take standing breaks or brief walks around your office or home",{"type":762,"content":944},[945],{"type":749,"content":946},[947],{"text":948,"type":753},"Gently stretch your muscles every so often to help relieve muscle tension",{"type":762,"content":950},[951],{"type":749,"content":952},[953],{"text":954,"type":753},"Don't cross your legs; keep your feet on the floor, with your ankles in front of your knees",{"type":762,"content":956},[957],{"type":749,"content":958},[959],{"text":960,"type":753},"Make sure that your feet touch the floor, or if that's not possible, use a footrest",{"type":762,"content":962},[963],{"type":749,"content":964},[965],{"text":966,"type":753},"Relax your shoulders – they should not be rounded forward",{"type":762,"content":968},[969],{"type":749,"content":970},[971],{"text":972,"type":753},"Keep your elbows close to your body – they should be bent between 90 and 120 degrees",{"type":762,"content":974},[975],{"type":749,"content":976},[977],{"text":978,"type":753},"Make sure that your back is fully supported, and use a back pillow or other back support if your chair does not have a backrest that can support your lower back's curve",{"type":804,"attrs":980,"content":981},{"level":922},[982],{"text":682,"type":753},{"type":749,"content":984},[985],{"text":986,"type":753},"To improve your posture when standing, follow these steps:",{"type":759,"content":988},[989,995,1001,1007,1013,1019,1025],{"type":762,"content":990},[991],{"type":749,"content":992},[993],{"text":994,"type":753},"Stand up straight and tall",{"type":762,"content":996},[997],{"type":749,"content":998},[999],{"text":1000,"type":753},"Align your second and third toe with your knees",{"type":762,"content":1002},[1003],{"type":749,"content":1004},[1005],{"text":1006,"type":753},"Keep your shoulders down and back, away from your ears",{"type":762,"content":1008},[1009],{"type":749,"content":1010},[1011],{"text":1012,"type":753},"Put your weight mostly on the balls of your feet",{"type":762,"content":1014},[1015],{"type":749,"content":1016},[1017],{"text":1018,"type":753},"Keep your head level ",{"type":762,"content":1020},[1021],{"type":749,"content":1022},[1023],{"text":1024,"type":753},"Let your arms hang down naturally at your sides",{"type":762,"content":1026},[1027],{"type":749,"content":1028},[1029],{"text":1030,"type":753},"Keep your feet about shoulder-width apart",{"type":789,"attrs":1032},{"id":791,"body":1033},[1034],{"url":1035,"_uid":1036,"image":1037,"component":801,"copyright_details":1041},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-e52ce397-f2a8-4674-96b4-5ccaeda05631",{"id":1038,"alt":1039,"name":7,"focus":48,"title":1039,"filename":1040,"copyright":7,"fieldtype":50},4958154,"Standing Posture","https://a.storyblok.com/f/115220/1100x1100/7e35a2af60/standing_posture.png",[],{"type":804,"attrs":1043,"content":1044},{"level":806},[1045],{"text":1046,"type":753},"Exercises to improve the muscles associated with good posture",{"type":749,"content":1048},[1049],{"text":1050,"type":753},"Now that you know what good posture is and how you can maintain good posture when standing and sitting, here are some exercises you can do to improve and strengthen your muscles and attain better posture.",{"type":804,"attrs":1052,"content":1053},{"level":922},[1054],{"text":1055,"type":753},"Wall Slides",{"type":759,"content":1057},[1058,1064,1070,1076,1082],{"type":762,"content":1059},[1060],{"type":749,"content":1061},[1062],{"text":1063,"type":753},"Stand upright with your back against the wall, feet shoulder-width apart, and your arms in a cactus position with palms facing out",{"type":762,"content":1065},[1066],{"type":749,"content":1067},[1068],{"text":1069,"type":753},"Keeping your arms pressed into the wall, lower your elbows as far as possible",{"type":762,"content":1071},[1072],{"type":749,"content":1073},[1074],{"text":1075,"type":753},"Hold for a moment, then slide your arms up the wall as high as they will go without losing contact with the wall",{"type":762,"content":1077},[1078],{"type":749,"content":1079},[1080],{"text":1081,"type":753},"When you start to lose contact, bring your arms back to the starting position",{"type":762,"content":1083},[1084],{"type":749,"content":1085},[1086],{"text":1087,"type":753},"Repeat the cycle for 30-60 seconds daily",{"type":804,"attrs":1089,"content":1090},{"level":922},[1091],{"text":1092,"type":753},"Hip Press",{"type":759,"content":1094},[1095,1101,1107,1113,1119],{"type":762,"content":1096},[1097],{"type":749,"content":1098},[1099],{"text":1100,"type":753},"Lay on your back with your knees bent, feet flat on the floor, and arms next to your body palms facing the sky",{"type":762,"content":1102},[1103],{"type":749,"content":1104},[1105],{"text":1106,"type":753},"Your head should stay on the ground throughout the movement",{"type":762,"content":1108},[1109],{"type":749,"content":1110},[1111],{"text":1112,"type":753},"On your exhale, press through your feet and raise your hips to the sky, squeezing your glutes and making a straight line from your knees to hips to shoulders",{"type":762,"content":1114},[1115],{"type":749,"content":1116},[1117],{"text":1118,"type":753},"On your inhale, lower your hips slowly and touch the ground with your butt",{"type":762,"content":1120},[1121],{"type":749,"content":1122},[1123],{"text":1124,"type":753},"Repeat this press for 30-60 seconds",{"type":804,"attrs":1126,"content":1127},{"level":922},[1128],{"text":1129,"type":753},"Standing Wall Chest Stretch",{"type":759,"content":1131},[1132,1138,1144,1150,1156],{"type":762,"content":1133},[1134],{"type":749,"content":1135},[1136],{"text":1137,"type":753},"Stand in a doorway or on the corner of a wall",{"type":762,"content":1139},[1140],{"type":749,"content":1141},[1142],{"text":1143,"type":753},"Bend your right elbow at a 90 degree angle at shoulder height and place your forearm against the wall",{"type":762,"content":1145},[1146],{"type":749,"content":1147},[1148],{"text":1149,"type":753},"Exhale and gently press your weight into the wall until you feel a stretch in your chest",{"type":762,"content":1151},[1152],{"type":749,"content":1153},[1154],{"text":1155,"type":753},"On your inhale, relieve the tension by leaning back ",{"type":762,"content":1157},[1158],{"type":749,"content":1159},[1160],{"text":1161,"type":753},"Repeat the cycle with a slow controlled breath for 30-60 seconds on each arm",{"type":804,"attrs":1163,"content":1164},{"level":922},[1165],{"text":1166,"type":753},"Bird Dog",{"type":759,"content":1168},[1169,1175,1181,1187,1193,1199,1205],{"type":762,"content":1170},[1171],{"type":749,"content":1172},[1173],{"text":1174,"type":753},"Begin on all fours in tabletop position with your hands under your shoulders, knees under your hips, and a neutral spine",{"type":762,"content":1176},[1177],{"type":749,"content":1178},[1179],{"text":1180,"type":753},"Extend one arm out away from you with your biceps by your ear",{"type":762,"content":1182},[1183],{"type":749,"content":1184},[1185],{"text":1186,"type":753},"Reach your opposite foot/leg away at the same time",{"type":762,"content":1188},[1189],{"type":749,"content":1190},[1191],{"text":1192,"type":753},"While maintaining your neutral spine, try and reach away through your fingers and toes as much as possible to create a long line",{"type":762,"content":1194},[1195],{"type":749,"content":1196},[1197],{"text":1198,"type":753},"Be mindful of your hips wanting to shift, as you resist to help maintain your plank",{"type":762,"content":1200},[1201],{"type":749,"content":1202},[1203],{"text":1204,"type":753},"Repeat on the opposite side",{"type":762,"content":1206},[1207],{"type":749,"content":1208},[1209],{"text":1210,"type":753},"Do this cycle for 30-60 seconds daily ",{"type":804,"attrs":1212,"content":1213},{"level":922},[1214],{"text":1215,"type":753},"Cat-Cow",{"type":759,"content":1217},[1218,1224,1230,1236,1242],{"type":762,"content":1219},[1220],{"type":749,"content":1221},[1222],{"text":1223,"type":753},"Start on all fours in a tabletop position with your hands under your shoulders, knees under your hips, and a neutral spine",{"type":762,"content":1225},[1226],{"type":749,"content":1227},[1228],{"text":1229,"type":753},"Relax your shoulders and pull them back towards your hips",{"type":762,"content":1231},[1232],{"type":749,"content":1233},[1234],{"text":1235,"type":753},"Inhale (to come to cow pose), raise your chin, and gaze up, while drawing and tilting your pelvis back",{"type":762,"content":1237},[1238],{"type":749,"content":1239},[1240],{"text":1241,"type":753},"Exhale (for cat pose), bring your chin to your chest as you pull your spine toward the sky and tuck your tailbone",{"type":762,"content":1243},[1244],{"type":749,"content":1245},[1246],{"text":1087,"type":753},{"type":804,"attrs":1248,"content":1249},{"level":806},[1250,1252],{"text":1251,"type":753},"Keep It Straight",{"type":1253},"hard_break",{"type":789,"attrs":1255},{"id":791,"body":1256},[1257],{"url":1258,"_uid":1259,"image":1260,"component":801,"copyright_details":1264},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-e5b86dd3-bc55-44b9-b2f0-b7faa65fa9dd",{"id":1261,"alt":1262,"name":7,"focus":48,"title":1262,"filename":1263,"copyright":7,"fieldtype":50},4958426,"Static Posture","https://a.storyblok.com/f/115220/1100x1100/78caea856e/static_posture.png",[],{"type":749,"content":1266},[1267],{"text":1268,"type":753},"It takes attention and intention to change back to a proper posture. It may seem tedious at first, but it will feel more natural over time. Start by paying attention to how you sit and how you stand. Try to implement at least three out of the five of the suggested exercises every day and you will surely notice a change in how you breathe, train, and feel.",{"type":804,"attrs":1270,"content":1271},{"level":806},[1272],{"text":1273,"type":753},"Train Like a Fighter",{"type":749,"content":1275},[1276,1278,1284],{"text":1277,"type":753},"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":1279,"type":753,"marks":1280},"FightCamp",[1281],{"type":782,"attrs":1282},{"href":1283,"uuid":48,"anchor":48,"target":785,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{"text":1285,"type":753}," 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":1287,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1292,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1293,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1288,"component":118,"meta_info":1289,"meta_title":7,"block_image":1290,"cover_image":1291,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-06-21 00:00","article",{"_uid":1297,"title":657,"plugin":43,"description":1298},"47c170ca-1169-4171-be74-c6022800f32a","How you stand, sit, and move is essential for everything you do. Train your core muscles to maintain proper posture for boxing and everyday life.\n",{"id":1300,"alt":657,"name":7,"focus":48,"title":657,"filename":1301,"copyright":7,"fieldtype":50},4958049,"https://a.storyblok.com/f/115220/2400x990/0bff6e978c/the-importance-of-posture-for-boxing.png","How you stand, sit, and move is essential for everything you do. Train your core muscles to maintain proper posture for boxing and everyday life.",[],"the-importance-of-posture-for-boxing","blogs/the-importance-of-posture-for-boxing",-4720,[1308],"featured",60887917,"8e4b5fc3-0ae6-4634-9dfc-325328bd9f05","2022-06-22T00:00:00.000Z","training/{{story.slug}}",[],["Reactive",1315],[1316,1516,1937,2175,2462,2749],{"name":1317,"created_at":1318,"published_at":1319,"updated_at":1320,"id":1321,"uuid":1322,"content":1323,"slug":1510,"full_slug":1511,"sort_by_date":48,"position":1512,"tag_list":1513,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":1514,"first_published_at":1319,"release_id":48,"lang":60,"path":1312,"alternates":1515,"default_full_slug":48,"translated_slugs":48},"Shake Up Cardio | Unique Ways Boxers Build Fight Endurance","2023-01-17T18:04:31.227Z","2023-01-21T02:03:38.415Z","2023-01-21T02:03:38.440Z",248139989,"aeb039a7-8a28-47da-87d1-684c3dbef232",{"_uid":1324,"faqs":1325,"title":1317,"topic":1330,"author":1345,"content":1346,"category":1491,"schedule":1499,"component":1295,"meta_info":1500,"cover_image":1504,"description":1508,"contributors":1509},"457bc4d7-1723-4fd0-af7b-0c0d28fe4d5d",[1326],{"_uid":1327,"answer":1328,"question":1329,"component":670},"854187b2-062e-4508-87bc-9720aaaa77a0","Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.\n-Swimming\nWhen it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of Flo Master’s favorite forms of active recovery as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.\n\n-Tabata Bag Drills\nOne great way to get your anaerobic endurance up is with Tabata drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the FightCamp App under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!\n\n-Footwork Heavy Sports\nThis might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or dancing are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.\n\n-Hiking\nIf you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and healthy snacks! \n\n-Shadowboxing Punchouts\nI used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.","What are different forms of cardo exercises?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1331,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1343,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1344,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1332,"component":39,"meta_info":1340,"block_image":1341,"cover_image":1342,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1333,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1338,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1339,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1334,"component":118,"meta_info":1335,"meta_title":7,"block_image":1336,"cover_image":1337,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":746,"content":1347},[1348,1352,1357,1362,1387,1392,1416,1421,1435,1440,1454,1459,1463,1468,1472,1476,1487],{"type":749,"content":1349},[1350],{"text":1351,"type":753},"Boxing is a high-action sport, and fighters need a ton of stamina to keep the pace for an entire match. But, sometimes I personally find running a bit boring and like to shake things up, and I know I’m not the only one. Here are some awesome ways to spice up your cardio exercises that you might not think of in your everyday training.",{"type":804,"attrs":1353,"content":1354},{"level":806},[1355],{"text":1356,"type":753},"5 Ways to Shake Up Your Cardio",{"type":804,"attrs":1358,"content":1359},{"level":922},[1360],{"text":1361,"type":753},"Swimming",{"type":749,"content":1363},[1364,1366,1375,1377,1385],{"text":1365,"type":753},"When it gets hot in summer, nothing is more refreshing than a good swim, it's fantastic cardio, and is one of ",{"text":1367,"type":753,"marks":1368},"Flo Master’s",[1369,1373],{"type":782,"attrs":1370},{"href":1371,"uuid":48,"anchor":48,"custom":1372,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"type":1374},"underline",{"text":1376,"type":753}," favorite forms of ",{"text":1378,"type":753,"marks":1379},"active recovery",[1380,1384],{"type":782,"attrs":1381},{"href":1382,"uuid":48,"anchor":48,"custom":1383,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/our-favorite-forms-of-physical-therapy-for-recovery-days",{},{"type":1374},{"text":1386,"type":753}," as well! Swimming laps around a pool use just about every muscle you have, and also get your lungs and heart rate working in no time! Try for however many laps you can at a smooth, steady pace.",{"type":804,"attrs":1388,"content":1389},{"level":922},[1390],{"text":1391,"type":753},"Tabata Bag Drills",{"type":749,"content":1393},[1394,1396,1404,1406,1414],{"text":1395,"type":753},"One great way to get your anaerobic endurance up is with ",{"text":1397,"type":753,"marks":1398},"Tabata",[1399,1403],{"type":782,"attrs":1400},{"href":1401,"uuid":48,"anchor":48,"custom":1402,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{},{"type":1374},{"text":1405,"type":753}," drills on the heavy bag. By working the classic 10 seconds on, 5 seconds off rhythm at maximum effort for 1-3 minutes at a time, you very accurately mimic the actual rhythm and pace of a competitive match. You can find this drill in the ",{"text":1407,"type":753,"marks":1408},"FightCamp App",[1409,1413],{"type":782,"attrs":1410},{"href":1411,"uuid":48,"anchor":48,"custom":1412,"target":785,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1374},{"text":1415,"type":753}," under 10-to-5 Interval Sprint. This helps build your lactic acid threshold and arm endurance in addition to being great cardio training. Plus you get to punch something!",{"type":804,"attrs":1417,"content":1418},{"level":922},[1419],{"text":1420,"type":753},"Footwork Heavy Sports",{"type":749,"content":1422},[1423,1425,1433],{"text":1424,"type":753},"This might seem obvious but doesn’t cross a lot of people’s minds: playing any sport, even in a casual setting, is a great way to increase your cardio. For example, I have a soccer field near me so on days when I don’t feel like just jogging, I can usually find a pickup game there. Anything like soccer, basketball, tennis, or ",{"text":1426,"type":753,"marks":1427},"dancing",[1428,1432],{"type":782,"attrs":1429},{"href":1430,"uuid":48,"anchor":48,"custom":1431,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/why-dancing-is-great-for-boxers",{},{"type":1374},{"text":1434,"type":753}," are great ways to supplement cardio training and will help with your boxing footwork as an added bonus.",{"type":804,"attrs":1436,"content":1437},{"level":922},[1438],{"text":1439,"type":753},"Hiking",{"type":749,"content":1441},[1442,1444,1452],{"text":1443,"type":753},"If you have a local trail, it's always good to get out in nature every once in a while and hiking is a great way to get your resting heart rate down and your leg endurance up while still enjoying the gorgeous scenery. Just make sure to bring water and ",{"text":1445,"type":753,"marks":1446},"healthy snacks",[1447,1451],{"type":782,"attrs":1448},{"href":1449,"uuid":48,"anchor":48,"custom":1450,"target":785,"linktype":13},"https://blog.joinfightcamp.com/wellness/shanie-smash-s-top-5-pre-workout-snacks",{},{"type":1374},{"text":1453,"type":753},"! ",{"type":804,"attrs":1455,"content":1456},{"level":922},[1457],{"text":1458,"type":753},"Shadowboxing Punchouts",{"type":749,"content":1460},[1461],{"text":1462,"type":753},"I used to do this one all the time during the height of the lockdown when I couldn’t necessarily get out to run very often but still needed to keep a baseline cardio fitness. The idea here is to find a rhythm with 4 punches (I use the jab, cross, lead uppercut, and rear uppercut) while maintaining proper form and repeating it as quickly as you can for as long as you can without taking a break. It's awesome for your shoulders and improves your punching form as well.",{"type":804,"attrs":1464,"content":1465},{"level":806},[1466],{"text":1467,"type":753},"Shaking Up Your Cardio",{"type":749,"content":1469},[1470],{"text":1471,"type":753},"Roadwork is super important to any boxer’s fight camp, but sometimes it’s good to shake things up and switch to a new cardio activity. The most important thing for me personally is to never be bored during training, because that’s when I start to fall off the wagon on work ethic. ",{"type":804,"attrs":1473,"content":1474},{"level":806},[1475],{"text":1273,"type":753},{"type":749,"content":1477},[1478,1479,1485],{"text":1277,"type":753},{"text":1279,"type":753,"marks":1480},[1481,1484],{"type":782,"attrs":1482},{"href":1283,"uuid":48,"anchor":48,"custom":1483,"target":785,"linktype":13},{},{"type":1374},{"text":1486,"type":753}," 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":749,"content":1488},[1489],{"text":1490,"type":753},"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":1492,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1497,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1498,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1493,"component":118,"meta_info":1494,"meta_title":7,"block_image":1495,"cover_image":1496,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-23 00:00",{"_uid":1501,"title":1502,"plugin":43,"description":1503},"a7130050-c203-4173-9c0e-1e4bd74584d4","Unique Ways for Boxers to Build Fight Endurance | FightCamp","It’s crucial for fighters to last in the ring. FightCamp is switching up roadwork with these cardio activities to build up your endurance for fights.",{"id":1505,"alt":1506,"name":7,"focus":7,"title":1506,"filename":1507,"copyright":7,"fieldtype":50,"is_external_url":9},6907630,"FightCamp - Unique Ways Boxers Build Fight Endurance","https://a.storyblok.com/f/115220/2400x990/41eeff5ff0/unique-ways-boxers-build-fight-endurance.png","It’s crucial for fighters to last in the ring. Boxer Iain Mackenzie is switching up roadwork with these cardio activities to build up your endurance for fights.",[],"shake-up-cardio-unique-ways-boxers-build-fight-endurance","blogs/shake-up-cardio-unique-ways-boxers-build-fight-endurance",-5580,[1308],"608e0efe-9427-48dd-893e-9261683b7642",[],{"name":1517,"created_at":1518,"published_at":1519,"updated_at":1520,"id":1521,"uuid":1522,"content":1523,"slug":1930,"full_slug":1931,"sort_by_date":48,"position":1932,"tag_list":1933,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":1934,"first_published_at":1935,"release_id":48,"lang":60,"path":1312,"alternates":1936,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":1524,"faqs":1525,"title":1517,"topic":1546,"author":1561,"content":1562,"category":1914,"schedule":1922,"component":1295,"meta_info":1923,"cover_image":1926,"description":1925,"contributors":1929},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1526,1530,1534,1538,1542],{"_uid":1527,"answer":1528,"question":1529,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":1531,"answer":1532,"question":1533,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":1535,"answer":1536,"question":1537,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":1539,"answer":1540,"question":1541,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":1543,"answer":1544,"question":1545,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1547,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1559,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1560,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1548,"component":39,"meta_info":1556,"block_image":1557,"cover_image":1558,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1549,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1554,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1555,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1550,"component":118,"meta_info":1551,"meta_title":7,"block_image":1552,"cover_image":1553,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":746,"content":1563},[1564,1568,1571,1584,1589,1594,1659,1664,1690,1695,1699,1704,1712,1724,1729,1740,1745,1756,1761,1772,1777,1789,1794,1805,1810,1830,1835,1840,1860,1865,1884,1889,1901,1905],{"type":749,"content":1565},[1566],{"text":1567,"type":753},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":749,"content":1569},[1570],{"text":1528,"type":753},{"type":789,"attrs":1572},{"id":1573,"body":1574},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1575],{"_uid":1576,"link":1577,"image":1579,"title":1581,"component":1583},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1578,"linktype":13,"fieldtype":14,"cached_url":1578},"https://pin.it/2zdpNMs",{"id":1580,"alt":1581,"name":7,"focus":48,"title":1581,"filename":1582,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":804,"attrs":1585,"content":1586},{"level":806},[1587],{"text":1588,"type":753},"Top Rock Step-By-Step",{"type":804,"attrs":1590,"content":1591},{"level":922},[1592],{"text":1593,"type":753},"The Feet",{"type":759,"content":1595},[1596,1602,1622,1628,1647,1653],{"type":762,"content":1597},[1598],{"type":749,"content":1599},[1600],{"text":1601,"type":753},"Begin by starting in an athletic stance on the balls of your feet",{"type":762,"content":1603},[1604,1608],{"type":749,"content":1605},[1606],{"text":1607,"type":753},"To start, being by doing a “step out”",{"type":759,"content":1609},[1610,1616],{"type":762,"content":1611},[1612],{"type":749,"content":1613},[1614],{"text":1615,"type":753},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":762,"content":1617},[1618],{"type":749,"content":1619},[1620],{"text":1621,"type":753},"Pause for a half-second",{"type":762,"content":1623},[1624],{"type":749,"content":1625},[1626],{"text":1627,"type":753},"Return to the starting stance by performing a slight hop backward",{"type":762,"content":1629},[1630,1634],{"type":749,"content":1631},[1632],{"text":1633,"type":753},"Once returned, perform the opposite foot “step out”",{"type":759,"content":1635},[1636,1642],{"type":762,"content":1637},[1638],{"type":749,"content":1639},[1640],{"text":1641,"type":753},"Make sure the step out is in front of the opposite foot and crosses over",{"type":762,"content":1643},[1644],{"type":749,"content":1645},[1646],{"text":1621,"type":753},{"type":762,"content":1648},[1649],{"type":749,"content":1650},[1651],{"text":1652,"type":753},"Hop back to the starting position",{"type":762,"content":1654},[1655],{"type":749,"content":1656},[1657],{"text":1658,"type":753},"Continue Top Rocking for the remainder of the set",{"type":804,"attrs":1660,"content":1661},{"level":922},[1662],{"text":1663,"type":753},"The Arms",{"type":759,"content":1665},[1666,1672,1678,1684],{"type":762,"content":1667},[1668],{"type":749,"content":1669},[1670],{"text":1671,"type":753},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":762,"content":1673},[1674],{"type":749,"content":1675},[1676],{"text":1677,"type":753},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":762,"content":1679},[1680],{"type":749,"content":1681},[1682],{"text":1683,"type":753},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":762,"content":1685},[1686],{"type":749,"content":1687},[1688],{"text":1689,"type":753},"Continue using this arm motion to help with rhythm and balance",{"type":804,"attrs":1691,"content":1692},{"level":806},[1693],{"text":1694,"type":753},"Movement Key Points",{"type":749,"content":1696},[1697],{"text":1698,"type":753},"Here are some key things to focus on while performing the Top Rock:",{"type":804,"attrs":1700,"content":1701},{"level":922},[1702],{"text":1703,"type":753},"Start by swinging your arms",{"type":759,"content":1705},[1706],{"type":762,"content":1707},[1708],{"type":749,"content":1709},[1710],{"text":1711,"type":753},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":789,"attrs":1713},{"id":1714,"body":1715},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1716],{"url":1717,"_uid":1718,"image":1719,"component":801,"copyright_details":1723},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1720,"alt":1721,"name":7,"focus":48,"title":1721,"filename":1722,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":804,"attrs":1725,"content":1726},{"level":922},[1727],{"text":1728,"type":753},"On each hop back, your arms should cross in front of your chest",{"type":789,"attrs":1730},{"id":1714,"body":1731},[1732],{"url":1733,"_uid":1734,"image":1735,"component":801,"copyright_details":1739},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1736,"alt":1737,"name":7,"focus":48,"title":1737,"filename":1738,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":804,"attrs":1741,"content":1742},{"level":922},[1743],{"text":1744,"type":753},"One foot should cross at a time",{"type":789,"attrs":1746},{"id":1714,"body":1747},[1748],{"url":1749,"_uid":1750,"image":1751,"component":801,"copyright_details":1755},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1752,"alt":1753,"name":7,"focus":48,"title":1753,"filename":1754,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":804,"attrs":1757,"content":1758},{"level":922},[1759],{"text":1760,"type":753},"Perform the movement by staying on the balls of your feet",{"type":789,"attrs":1762},{"id":1714,"body":1763},[1764],{"url":1765,"_uid":1766,"image":1767,"component":801,"copyright_details":1771},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1768,"alt":1769,"name":7,"focus":48,"title":1769,"filename":1770,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":804,"attrs":1773,"content":1774},{"level":922},[1775],{"text":1776,"type":753},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":789,"attrs":1778},{"id":1779,"body":1780},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1781],{"url":1782,"_uid":1783,"image":1784,"component":801,"copyright_details":1788},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1785,"alt":1786,"name":7,"focus":48,"title":1786,"filename":1787,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":804,"attrs":1790,"content":1791},{"level":922},[1792],{"text":1793,"type":753},"Stay loose and have fun!",{"type":789,"attrs":1795},{"id":1714,"body":1796},[1797],{"url":1798,"_uid":1799,"image":1800,"component":801,"copyright_details":1804},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1801,"alt":1802,"name":7,"focus":48,"title":1802,"filename":1803,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":804,"attrs":1806,"content":1807},{"level":806},[1808],{"text":1809,"type":753},"Muscles Used",{"type":759,"content":1811},[1812,1818,1824],{"type":762,"content":1813},[1814],{"type":749,"content":1815},[1816],{"text":1817,"type":753},"Deltoids",{"type":762,"content":1819},[1820],{"type":749,"content":1821},[1822],{"text":1823,"type":753},"Core",{"type":762,"content":1825},[1826],{"type":749,"content":1827},[1828],{"text":1829,"type":753},"Calves",{"type":804,"attrs":1831,"content":1832},{"level":806},[1833],{"text":1834,"type":753},"Application",{"type":804,"attrs":1836,"content":1837},{"level":922},[1838],{"text":1839,"type":753},"For Sets",{"type":759,"content":1841},[1842,1848,1854],{"type":762,"content":1843},[1844],{"type":749,"content":1845},[1846],{"text":1847,"type":753},"Perform 3-6 sets",{"type":762,"content":1849},[1850],{"type":749,"content":1851},[1852],{"text":1853,"type":753},"12-20 repetitions each way",{"type":762,"content":1855},[1856],{"type":749,"content":1857},[1858],{"text":1859,"type":753},"Rest 30-45 seconds between sets",{"type":804,"attrs":1861,"content":1862},{"level":922},[1863],{"text":1864,"type":753},"For Time",{"type":759,"content":1866},[1867,1872,1878],{"type":762,"content":1868},[1869],{"type":749,"content":1870},[1871],{"text":1847,"type":753},{"type":762,"content":1873},[1874],{"type":749,"content":1875},[1876],{"text":1877,"type":753},"Perform for 30-90 seconds",{"type":762,"content":1879},[1880],{"type":749,"content":1881},[1882],{"text":1883,"type":753},"Rest 45-60 seconds between sets",{"type":804,"attrs":1885,"content":1886},{"level":806},[1887],{"text":1888,"type":753},"Dance Moves For Boxers",{"type":749,"content":1890},[1891,1893,1899],{"text":1892,"type":753},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":1894,"type":753,"marks":1895},"Flo Master",[1896],{"type":782,"attrs":1897},{"href":1371,"uuid":48,"anchor":48,"custom":1898,"target":785,"linktype":13},{},{"text":1900,"type":753},". ",{"type":804,"attrs":1902,"content":1903},{"level":806},[1904],{"text":1273,"type":753},{"type":749,"content":1906},[1907,1908,1913],{"text":1277,"type":753},{"text":1279,"type":753,"marks":1909},[1910],{"type":782,"attrs":1911},{"href":1283,"uuid":48,"anchor":48,"custom":1912,"target":785,"linktype":13},{},{"text":1285,"type":753},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1915,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1920,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1921,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1916,"component":118,"meta_info":1917,"meta_title":7,"block_image":1918,"cover_image":1919,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":1924,"title":1517,"plugin":43,"description":1925},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1927,"alt":1517,"name":7,"focus":48,"title":1517,"filename":1928,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1308],"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z",[],{"name":1938,"created_at":1939,"published_at":1940,"updated_at":1941,"id":1942,"uuid":1943,"content":1944,"slug":2168,"full_slug":2169,"sort_by_date":48,"position":2170,"tag_list":2171,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":2172,"first_published_at":2173,"release_id":48,"lang":60,"path":1312,"alternates":2174,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1945,"faqs":1946,"title":1938,"topic":1959,"author":724,"content":1974,"category":2149,"schedule":2157,"component":1295,"meta_info":2158,"cover_image":2162,"description":2166,"contributors":2167},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1947,1951,1955],{"_uid":1948,"answer":1949,"question":1950,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1952,"answer":1953,"question":1954,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1956,"answer":1957,"question":1958,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1960,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1972,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1973,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1961,"component":39,"meta_info":1969,"block_image":1970,"cover_image":1971,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1962,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1967,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1968,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1963,"component":118,"meta_info":1964,"meta_title":7,"block_image":1965,"cover_image":1966,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":746,"content":1975},[1976,1980,1984,1988,1992,2006,2054,2066,2071,2094,2128,2132,2136,2146],{"type":804,"attrs":1977,"content":1978},{"level":806},[1979],{"text":1950,"type":753},{"type":749,"content":1981},[1982],{"text":1983,"type":753},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":749,"content":1985},[1986],{"text":1987,"type":753},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":804,"attrs":1989,"content":1990},{"level":806},[1991],{"text":1954,"type":753},{"type":749,"content":1993},[1994,1996,2004],{"text":1995,"type":753},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1997,"type":753,"marks":1998},"National Academy of Sports Medicine",[1999,2003],{"type":782,"attrs":2000},{"href":2001,"uuid":48,"anchor":48,"custom":2002,"target":785,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1374},{"text":2005,"type":753}," has a few exercise-related symptoms of overtraining:",{"type":2007,"attrs":2008,"content":2011},"ordered_list",{"order":2009},{"order":2010},1,[2012,2018,2024,2030,2036,2042,2048],{"type":762,"content":2013},[2014],{"type":749,"content":2015},[2016],{"text":2017,"type":753},"A plateau or decline in workout performance or progress",{"type":762,"content":2019},[2020],{"type":749,"content":2021},[2022],{"text":2023,"type":753},"A perception of increased exertion during “normal” or “easy” workouts",{"type":762,"content":2025},[2026],{"type":749,"content":2027},[2028],{"text":2029,"type":753},"Excessive sweating or overheating",{"type":762,"content":2031},[2032],{"type":749,"content":2033},[2034],{"text":2035,"type":753},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":762,"content":2037},[2038],{"type":749,"content":2039},[2040],{"text":2041,"type":753},"A lack of feeling “refreshed” after regular rest and recovery",{"type":762,"content":2043},[2044],{"type":749,"content":2045},[2046],{"text":2047,"type":753},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":762,"content":2049},[2050],{"type":749,"content":2051},[2052],{"text":2053,"type":753},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":749,"content":2055},[2056,2058,2064],{"text":2057,"type":753},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1407,"type":753,"marks":2059},[2060,2063],{"type":782,"attrs":2061},{"href":1411,"uuid":48,"anchor":48,"custom":2062,"target":785,"linktype":13},{},{"type":1374},{"text":2065,"type":753}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":804,"attrs":2067,"content":2068},{"level":806},[2069],{"text":2070,"type":753},"A Day of Rest",{"type":749,"content":2072},[2073,2075,2083,2085,2092],{"text":2074,"type":753},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":2076,"type":753,"marks":2077},"Aaron",[2078,2082],{"type":782,"attrs":2079},{"href":2080,"uuid":48,"anchor":48,"custom":2081,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1374},{"text":2084,"type":753}," and ",{"text":2086,"type":753,"marks":2087},"Flo",[2088,2091],{"type":782,"attrs":2089},{"href":1371,"uuid":48,"anchor":48,"custom":2090,"target":785,"linktype":13},{},{"type":1374},{"text":2093,"type":753},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":749,"content":2095},[2096,2098,2106,2108,2116,2118,2126],{"text":2097,"type":753},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":2099,"type":753,"marks":2100},"researchers",[2101,2105],{"type":782,"attrs":2102},{"href":2103,"uuid":48,"anchor":48,"custom":2104,"target":785,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1374},{"text":2107,"type":753}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":2109,"type":753,"marks":2110},"FightCamp Trainers",[2111,2115],{"type":782,"attrs":2112},{"href":2113,"uuid":48,"anchor":48,"custom":2114,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1374},{"text":2117,"type":753}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":2119,"type":753,"marks":2120},"neurological connections",[2121,2125],{"type":782,"attrs":2122},{"href":2123,"uuid":48,"anchor":48,"custom":2124,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1374},{"text":2127,"type":753},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":749,"content":2129},[2130],{"text":2131,"type":753},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":804,"attrs":2133,"content":2134},{"level":806},[2135],{"text":1273,"type":753},{"type":749,"content":2137},[2138,2139,2145],{"text":1277,"type":753},{"text":1279,"type":753,"marks":2140},[2141,2144],{"type":782,"attrs":2142},{"href":1283,"uuid":48,"anchor":48,"custom":2143,"target":785,"linktype":13},{},{"type":1374},{"text":1486,"type":753},{"type":749,"content":2147},[2148],{"text":1490,"type":753},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2150,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2155,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2156,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2151,"component":118,"meta_info":2152,"meta_title":7,"block_image":2153,"cover_image":2154,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":2159,"title":2160,"plugin":43,"description":2161},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":2163,"alt":2164,"name":7,"focus":7,"title":2164,"filename":2165,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1308],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":2176,"created_at":2177,"published_at":2178,"updated_at":2179,"id":2180,"uuid":2181,"content":2182,"slug":2455,"full_slug":2456,"sort_by_date":48,"position":2457,"tag_list":2458,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":2459,"first_published_at":2460,"release_id":48,"lang":60,"path":1312,"alternates":2461,"default_full_slug":48,"translated_slugs":48},"3 Drills to Get Better Head Movement in Boxing","2023-01-25T19:43:51.493Z","2023-01-26T18:01:33.723Z","2023-01-26T18:01:33.748Z",252404634,"e2ac39ac-5c52-4538-967d-aad749049339",{"_uid":2183,"faqs":2184,"title":2176,"topic":2201,"author":1345,"content":2216,"category":2436,"schedule":2444,"component":1295,"meta_info":2445,"cover_image":2449,"description":2453,"contributors":2454},"0970fa5a-5687-49ba-9c33-b7285372264c",[2185,2189,2193,2197],{"_uid":2186,"answer":2187,"question":2188,"component":670},"2407de43-c419-408b-bd9c-a4be2b599fc0","Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small movements make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to employ good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.","How do you get better head movement in boxing?",{"_uid":2190,"answer":2191,"question":2192,"component":670},"74b93a2c-df4d-44f0-af76-d51d47c68de0","The 5 Point Pivot boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:\n\nPivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)\n\nWeave under to the other side (to avoid hooks)\n\nPull back/sway (good for avoiding uppercuts)\n\nDouble dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)\n\nThrow a punch (it's important that defense and offense are fluid) \n\nKeep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.","How do you do the boxing 5 Point Pivot Drill?\n",{"_uid":2194,"answer":2195,"question":2196,"component":670},"1c1d3951-34c6-4372-90bb-dc8ffb400213","I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you will get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. \n\nGet in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. \n\nFrom there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. \n\nOnce you know what feels best, throw a punch from that position. \n\nUnlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.","How do you do a boxing Frame and Shoot Drill?",{"_uid":2198,"answer":2199,"question":2200,"component":670},"bbd4e72b-10ef-48b4-ba7c-045cfb847c82","I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.\n\nThe opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.\n\n The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.\n\nThe opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. \n\nRepeat step 1\n\nThe goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.\n\nYour opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).\n\nThe opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.\n\nThe opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way\n\nReturn to neutral and repeat the sequence\n\nThe purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.","How do you do a boxing line drill?\n",{"name":233,"created_at":234,"published_at":235,"updated_at":236,"id":237,"uuid":238,"content":2202,"slug":233,"full_slug":253,"sort_by_date":48,"position":254,"tag_list":2214,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":256,"first_published_at":257,"release_id":48,"lang":60,"path":48,"alternates":2215,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":240,"name":241,"category":2203,"component":39,"meta_info":2211,"block_image":2212,"cover_image":2213,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2204,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2209,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2210,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2205,"component":118,"meta_info":2206,"meta_title":7,"block_image":2207,"cover_image":2208,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":243,"title":244,"plugin":43,"description":245},{"id":247,"alt":248,"name":7,"focus":48,"title":248,"filename":249,"copyright":7,"fieldtype":50},{"id":251,"alt":248,"name":7,"focus":48,"title":248,"filename":252,"copyright":7,"fieldtype":50},[],[],{"type":746,"content":2217},[2218,2223,2243,2248,2253,2257,2289,2293,2298,2308,2328,2332,2337,2341,2367,2371,2397,2401,2406,2418,2422,2432],{"type":804,"attrs":2219,"content":2220},{"level":806},[2221],{"text":2222,"type":753},"How to Get Better Head Movement in Boxing",{"type":749,"content":2224},[2225,2227,2234,2236,2241],{"text":2226,"type":753},"Head movement in boxing is one of the most impressive aspects of a boxing match. These seemingly small ",{"text":2228,"type":753,"marks":2229},"movements",[2230],{"type":782,"attrs":2231},{"href":2232,"uuid":48,"anchor":48,"custom":2233,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-slip-rope-drill",{},{"text":2235,"type":753}," make punches miss the opponent and hit air, with the appearance of little effort. Of course, anyone who has tried to ",{"text":2237,"type":753,"marks":2238},"employ",[2239],{"type":2240},"italic",{"text":2242,"type":753}," good head movement against a seasoned boxer knows that it is anything but effortless, and requires a ton of specialized training to learn. You may be wondering how boxers train their head movement. Since it can be hard to figure out how to get better head movement, today, I want to share my favorite drills for training head movement so that you too can float like a butterfly.",{"type":804,"attrs":2244,"content":2245},{"level":806},[2246],{"text":2247,"type":753},"3 Boxing Head Movement Drills",{"type":804,"attrs":2249,"content":2250},{"level":922},[2251],{"text":2252,"type":753},"The 5 Point Pivot Drill",{"type":749,"content":2254},[2255],{"text":2256,"type":753},"This first boxing head movement drill I do every morning without fail doubles as a perfect warm-up and is incredible for getting your body used to moving with minimal energy expended. To do this head movement drill, get into your boxing stance. Then slip to whichever side you prefer, making sure not to let your chin cross your knee. From there you have 5 options:",{"type":759,"content":2258},[2259,2265,2271,2277,2283],{"type":762,"content":2260},[2261],{"type":749,"content":2262},[2263],{"text":2264,"type":753},"Pivot out, resetting the drill to the start (avoiding pressure and perhaps taking a better angle on your imaginary opponent)",{"type":762,"content":2266},[2267],{"type":749,"content":2268},[2269],{"text":2270,"type":753},"Weave under to the other side (to avoid hooks)",{"type":762,"content":2272},[2273],{"type":749,"content":2274},[2275],{"text":2276,"type":753},"Pull back/sway (good for avoiding uppercuts)",{"type":762,"content":2278},[2279],{"type":749,"content":2280},[2281],{"text":2282,"type":753},"Double dip (duck further that way to avoid a catch shot, ALWAYS follow this with an immediate big pivot or weave)",{"type":762,"content":2284},[2285],{"type":749,"content":2286},[2287],{"text":2288,"type":753},"Throw a punch (it's important that defense and offense are fluid) ",{"type":749,"content":2290},[2291],{"text":2292,"type":753},"Keep mixing up what side you start on and what options you go to until they all start to flow together and take it slow. This is all about smooth, precise motion. The goal here is to get to a state where any option feels like it can lead to any other option without much actual thought based solely on reaction.",{"type":804,"attrs":2294,"content":2295},{"level":922},[2296],{"text":2297,"type":753},"Frame and Shoot Drill",{"type":749,"content":2299},[2300,2302,2306],{"text":2301,"type":753},"I cannot stress enough how important good offense is to good defense. Without a threat to make them stop coming, it does not matter how good your head movement is you ",{"text":2303,"type":753,"marks":2304},"will",[2305],{"type":2240},{"text":2307,"type":753}," get caught. This simple boxing dodge drill is a great and simple way to practice using head movement to set up punches that will make your opponent think twice about pressing. ",{"type":759,"content":2309},[2310,2316,2322],{"type":762,"content":2311},[2312],{"type":749,"content":2313},[2314],{"text":2315,"type":753},"Get in your boxing stance (a big mirror is great here but not necessary) with a high and tight guard. ",{"type":762,"content":2317},[2318],{"type":749,"content":2319},[2320],{"text":2321,"type":753},"From there slip, duck, or weave and stay in the position for a bit, feeling out where your center of gravity is. ",{"type":762,"content":2323},[2324],{"type":749,"content":2325},[2326],{"text":2327,"type":753},"Once you know what feels best, throw a punch from that position. ",{"type":749,"content":2329},[2330],{"text":2331,"type":753},"Unlike the last drill, the goal here is to recognize what punch to throw from the position you’re in and to have it out as quickly as possible. This will help get you used to switching from defense to offense fluidly and taking openings the second you see them.",{"type":804,"attrs":2333,"content":2334},{"level":922},[2335],{"text":2336,"type":753},"The Line Drill",{"type":749,"content":2338},[2339],{"text":2340,"type":753},"I used to dread this boxing head movement training drill so much when I first started out because it is killer on the upper legs, but it’s fantastic for training muscle memory. For this drill, the only boxing head movement equipment you’ll need is a long, straight line to follow (preferably tape at least 10-13 feet). Set up your boxing stance on the far end of the line so that each foot is on one side of it with your back to the length of the line. From there, we follow these steps, never letting your feet cross the line.",{"type":759,"content":2342},[2343,2349,2355,2361],{"type":762,"content":2344},[2345],{"type":749,"content":2346},[2347],{"text":2348,"type":753},"The opponent is pressuring with a jab. Slip towards your lead leg, loading up your lead hand.",{"type":762,"content":2350},[2351],{"type":749,"content":2352},[2353],{"text":2354,"type":753}," The opponent tries to catch your slip with a cross. Hop back with a lead check hook, slipping to your rear leg at the same time.",{"type":762,"content":2356},[2357],{"type":749,"content":2358},[2359],{"text":2360,"type":753},"The opponent tries to smother you. Shuffle step back while throwing a cross (or uppercut), returning your head to a neutral position. ",{"type":762,"content":2362},[2363],{"type":749,"content":2364},[2365],{"text":2366,"type":753},"Repeat step 1",{"type":749,"content":2368},[2369],{"text":2370,"type":753},"The goal of this is again to train your body to always naturally move your head when you punch, whether going backward or forward. Speaking of forwards, we’ve reached the end of the line, and now have to go back up. Here are the steps for that half of the drill.",{"type":759,"content":2372},[2373,2379,2385,2391],{"type":762,"content":2374},[2375],{"type":749,"content":2376},[2377],{"text":2378,"type":753},"Your opponent is holding his ground. step forward behind the jab, slipping to your rear leg (the inside).",{"type":762,"content":2380},[2381],{"type":749,"content":2382},[2383],{"text":2384,"type":753},"The opponent is retreating but throwing punches. Step forward with a right cross while slipping towards your lead leg, avoiding the opponent’s check jab.",{"type":762,"content":2386},[2387],{"type":749,"content":2388},[2389],{"text":2390,"type":753},"The opponent tries to hop back. Using that conveniently loaded lead hand, hop forward with a check lead hook while shifting weight back to the rear leg, both catching the opponent off balance and again taking your head far out of harm's way",{"type":762,"content":2392},[2393],{"type":749,"content":2394},[2395],{"text":2396,"type":753},"Return to neutral and repeat the sequence",{"type":749,"content":2398},[2399],{"text":2400,"type":753},"The purpose here is twofold. One is to get you used to one of the most common sequences in all of boxing (1-2-3 or 1-2 smother). The other is to train your body to constantly be in motion whether on offense or defense. It is far easier to adjust a body that is already moving than it is to move a body that is standing still.",{"type":804,"attrs":2402,"content":2403},{"level":806},[2404],{"text":2405,"type":753},"Keep Your Head Moving",{"type":749,"content":2407},[2408,2410,2416],{"text":2409,"type":753},"Head movement in boxing is all about the conservation of momentum and creating opportunities to go on the offensive. It takes a ton of hours of boxing head movement training to get to the point where you can comfortably dodge punches, so do not be discouraged if these ",{"text":2228,"type":753,"marks":2411},[2412],{"type":782,"attrs":2413},{"href":2414,"uuid":48,"anchor":48,"custom":2415,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/boxing-movement-and-footwork-training-tennis-ball-drill",{},{"text":2417,"type":753}," feel strange or unnatural at first, or if there’s something you get hung up on. Boxing head movement training is some of the most technique-heavy and precise boxing training you can find, so it's only natural that it might take a bit of time to get used to it. As long as you keep at it, it will click eventually as you find out how your body likes to move. Keep moving and remember to always answer the bell!",{"type":804,"attrs":2419,"content":2420},{"level":806},[2421],{"text":1273,"type":753},{"type":749,"content":2423},[2424,2425,2430],{"text":1277,"type":753},{"text":1279,"type":753,"marks":2426},[2427],{"type":782,"attrs":2428},{"href":1283,"uuid":48,"anchor":48,"custom":2429,"target":785,"linktype":13},{},{"text":2431,"type":753}," 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":749,"content":2433},[2434],{"text":2435,"type":753},"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":2437,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2442,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2443,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2438,"component":118,"meta_info":2439,"meta_title":7,"block_image":2440,"cover_image":2441,"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":2446,"title":2447,"plugin":43,"description":2448},"18ae6c75-cbf5-43b5-85a1-822f0edd33a1","3 Drills to Get Better Head Movement in Boxing | FightCamp","Take your boxing head movements to another level with FightCamp. Learn to swiftly and comfortably dodge punches with these 3 boxing head movement drills.",{"id":2450,"alt":2451,"name":7,"focus":7,"title":2451,"filename":2452,"copyright":7,"fieldtype":50,"is_external_url":9},7016001,"FightCamp - Head Movement Drills for Boxing","https://a.storyblok.com/f/115220/2400x990/d3137162de/fightcamp-3-drills-to-get-better-head-movement-in-boxing.png","Take your boxing head movements to another level. Add these 3 head movement drills to your training to swiftly and comfortably dodge punches.",[],"3-drills-to-get-better-head-movement-in-boxing","blogs/3-drills-to-get-better-head-movement-in-boxing",-5740,[1308],"0b5c6638-89ce-4030-a334-642ccf6b8335","2023-01-26T17:54:20.472Z",[],{"name":2463,"created_at":2464,"published_at":2465,"updated_at":2466,"id":2467,"uuid":2468,"content":2469,"slug":2742,"full_slug":2743,"sort_by_date":48,"position":2744,"tag_list":2745,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":2746,"first_published_at":2747,"release_id":48,"lang":60,"path":1312,"alternates":2748,"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":2470,"faqs":2471,"title":2484,"topic":2485,"author":1345,"content":2500,"category":2723,"schedule":2731,"component":1295,"meta_info":2732,"cover_image":2736,"description":2740,"contributors":2741},"60788e91-c270-4d86-a99d-1a01a81c22c1",[2472,2476,2480],{"_uid":2473,"answer":2474,"question":2475,"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":2477,"answer":2478,"question":2479,"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":2481,"answer":2482,"question":2483,"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":2486,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2498,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2499,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2487,"component":39,"meta_info":2495,"block_image":2496,"cover_image":2497,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2488,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2493,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2494,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2489,"component":118,"meta_info":2490,"meta_title":7,"block_image":2491,"cover_image":2492,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":746,"content":2501},[2502,2506,2511,2523,2537,2542,2562,2566,2571,2588,2592,2612,2616,2621,2636,2640,2645,2669,2674,2688,2692,2706,2710,2720],{"type":749,"content":2503},[2504],{"text":2505,"type":753},"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":804,"attrs":2507,"content":2508},{"level":806},[2509],{"text":2510,"type":753},"Floyd “Money” Mayweather Jr.",{"type":789,"attrs":2512},{"id":2513,"body":2514},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[2515],{"url":2516,"_uid":2517,"image":2518,"component":801,"copyright_details":2522},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":2519,"alt":2520,"name":7,"focus":7,"title":2520,"filename":2521,"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":749,"content":2524},[2525,2527,2535],{"text":2526,"type":753},"Regarded as the best technical boxer of this age, ",{"text":2528,"type":753,"marks":2529},"Floyd Mayweather Jr.",[2530,2534],{"type":782,"attrs":2531},{"href":2532,"uuid":48,"anchor":48,"custom":2533,"target":785,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1374},{"text":2536,"type":753}," 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":804,"attrs":2538,"content":2539},{"level":922},[2540],{"text":2541,"type":753},"The Philly Shell",{"type":759,"content":2543},[2544,2550,2556],{"type":762,"content":2545},[2546],{"type":749,"content":2547},[2548],{"text":2549,"type":753},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":762,"content":2551},[2552],{"type":749,"content":2553},[2554],{"text":2555,"type":753},"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":762,"content":2557},[2558],{"type":749,"content":2559},[2560],{"text":2561,"type":753},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":749,"content":2563},[2564],{"text":2565,"type":753},"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":804,"attrs":2567,"content":2568},{"level":806},[2569],{"text":2570,"type":753},"Pernell “Sweet Pea” Whitaker",{"type":789,"attrs":2572},{"id":2513,"body":2573},[2574],{"url":2575,"_uid":2576,"image":2577,"component":801,"copyright_details":2581},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":2578,"alt":2579,"name":7,"focus":7,"title":2579,"filename":2580,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[2582],{"_uid":2583,"link":2584,"title":2586,"component":2587},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":2585,"target":785,"linktype":13,"fieldtype":14,"cached_url":2585},"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":749,"content":2589},[2590],{"text":2591,"type":753},"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":759,"content":2593},[2594,2600,2606],{"type":762,"content":2595},[2596],{"type":749,"content":2597},[2598],{"text":2599,"type":753},"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":762,"content":2601},[2602],{"type":749,"content":2603},[2604],{"text":2605,"type":753},"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":762,"content":2607},[2608],{"type":749,"content":2609},[2610],{"text":2611,"type":753},"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":749,"content":2613},[2614],{"text":2615,"type":753},"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":804,"attrs":2617,"content":2618},{"level":806},[2619],{"text":2620,"type":753},"Muhammad Ali",{"type":789,"attrs":2622},{"id":2513,"body":2623},[2624],{"url":2625,"_uid":2626,"image":2627,"component":801,"copyright_details":2630},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":2628,"alt":2520,"name":7,"focus":7,"title":2520,"filename":2629,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[2631],{"_uid":2632,"link":2633,"title":2635,"component":2587},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2634,"target":785,"linktype":13,"fieldtype":14,"cached_url":2634},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":749,"content":2637},[2638],{"text":2639,"type":753},"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":804,"attrs":2641,"content":2642},{"level":922},[2643],{"text":2644,"type":753},"The Ali Shuffle",{"type":759,"content":2646},[2647,2663],{"type":762,"content":2648},[2649],{"type":749,"content":2650},[2651,2653,2661],{"text":2652,"type":753},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2654,"type":753,"marks":2655},"To do the Ali Shuffle",[2656,2660],{"type":782,"attrs":2657},{"href":2658,"uuid":48,"anchor":48,"custom":2659,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1374},{"text":2662,"type":753},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":762,"content":2664},[2665],{"type":749,"content":2666},[2667],{"text":2668,"type":753},"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":804,"attrs":2670,"content":2671},{"level":922},[2672],{"text":2673,"type":753},"The Rope a Dope",{"type":759,"content":2675},[2676,2682],{"type":762,"content":2677},[2678],{"type":749,"content":2679},[2680],{"text":2681,"type":753},"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":762,"content":2683},[2684],{"type":749,"content":2685},[2686],{"text":2687,"type":753},"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":749,"content":2689},[2690],{"text":2691,"type":753},"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":749,"content":2693},[2694,2696,2704],{"text":2695,"type":753},"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":2697,"type":753,"marks":2698},"FightCamp Community",[2699,2703],{"type":782,"attrs":2700},{"href":2701,"uuid":48,"anchor":48,"custom":2702,"target":785,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1374},{"text":2705,"type":753},"!",{"type":804,"attrs":2707,"content":2708},{"level":806},[2709],{"text":1273,"type":753},{"type":749,"content":2711},[2712,2713,2719],{"text":1277,"type":753},{"text":1279,"type":753,"marks":2714},[2715,2718],{"type":782,"attrs":2716},{"href":1283,"uuid":48,"anchor":48,"custom":2717,"target":785,"linktype":13},{},{"type":1374},{"text":2431,"type":753},{"type":749,"content":2721},[2722],{"text":1490,"type":753},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2724,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2729,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2730,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2725,"component":118,"meta_info":2726,"meta_title":7,"block_image":2727,"cover_image":2728,"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":2733,"title":2734,"plugin":43,"description":2735},"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":2737,"alt":2738,"name":7,"focus":7,"title":2738,"filename":2739,"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,[1308],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2750,"created_at":2751,"published_at":2752,"updated_at":2753,"id":2754,"uuid":2755,"content":2756,"slug":2924,"full_slug":2925,"sort_by_date":48,"position":2926,"tag_list":2927,"is_startpage":9,"parent_id":1309,"meta_data":48,"group_id":2928,"first_published_at":2929,"release_id":48,"lang":60,"path":1312,"alternates":2930,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2757,"faqs":2758,"title":2775,"topic":2776,"author":1561,"content":2791,"category":2908,"schedule":2916,"component":1295,"meta_info":2917,"cover_image":2920,"description":2919,"contributors":2923},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2759,2763,2767,2771],{"_uid":2760,"answer":2761,"question":2762,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2764,"answer":2765,"question":2766,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2768,"answer":2769,"question":2770,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2772,"answer":2773,"question":2774,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2777,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2789,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2790,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2778,"component":39,"meta_info":2786,"block_image":2787,"cover_image":2788,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2779,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2784,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2785,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2780,"component":118,"meta_info":2781,"meta_title":7,"block_image":2782,"cover_image":2783,"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":746,"content":2792},[2793,2806,2811,2816,2828,2831,2836,2847,2850,2855,2866,2870,2874,2879,2892,2896,2905],{"type":749,"content":2794},[2795,2797,2804],{"text":2796,"type":753},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2798,"type":753,"marks":2799},"shadowboxing",[2800],{"type":782,"attrs":2801},{"href":2802,"uuid":48,"anchor":48,"custom":2803,"target":785,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2805,"type":753}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":804,"attrs":2807,"content":2808},{"level":806},[2809],{"text":2810,"type":753},"Why You Should Practice Shadowboxing With Hand Weights",{"type":804,"attrs":2812,"content":2813},{"level":922},[2814],{"text":2815,"type":753},"1. Speed",{"type":789,"attrs":2817},{"id":2818,"body":2819},"58589914-3cf9-454d-8369-7218c807f59a",[2820],{"url":2821,"_uid":2822,"image":2823,"component":801,"copyright_details":2827},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2824,"alt":2825,"name":7,"focus":48,"title":2825,"filename":2826,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":749,"content":2829},[2830],{"text":2765,"type":753},{"type":804,"attrs":2832,"content":2833},{"level":922},[2834],{"text":2835,"type":753},"2. Arm Endurance",{"type":789,"attrs":2837},{"id":2818,"body":2838},[2839],{"url":2840,"_uid":2841,"image":2842,"component":801,"copyright_details":2846},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2843,"alt":2844,"name":7,"focus":48,"title":2844,"filename":2845,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":749,"content":2848},[2849],{"text":2769,"type":753},{"type":804,"attrs":2851,"content":2852},{"level":922},[2853],{"text":2854,"type":753},"3. Cardiovascular Conditioning",{"type":789,"attrs":2856},{"id":2818,"body":2857},[2858],{"url":2859,"_uid":2860,"image":2861,"component":801,"copyright_details":2865},{"id":7,"url":7,"linktype":795,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2862,"alt":2863,"name":7,"focus":48,"title":2863,"filename":2864,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":749,"content":2867},[2868],{"text":2869,"type":753},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":749,"content":2871},[2872],{"text":2873,"type":753},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":804,"attrs":2875,"content":2876},{"level":806},[2877],{"text":2878,"type":753},"Amp Up Your Training",{"type":749,"content":2880},[2881,2883,2890],{"text":2882,"type":753},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2884,"type":753,"marks":2885},"FightCamp Facebook Community",[2886],{"type":782,"attrs":2887},{"href":2888,"uuid":48,"anchor":48,"custom":2889,"target":785,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2891,"type":753}," and let me know.",{"type":804,"attrs":2893,"content":2894},{"level":806},[2895],{"text":1273,"type":753},{"type":749,"content":2897},[2898,2899,2904],{"text":1277,"type":753},{"text":1279,"type":753,"marks":2900},[2901],{"type":782,"attrs":2902},{"href":1283,"uuid":48,"anchor":48,"custom":2903,"target":785,"linktype":13},{},{"text":2431,"type":753},{"type":749,"content":2906},[2907],{"text":2435,"type":753},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2909,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2914,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2915,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2910,"component":118,"meta_info":2911,"meta_title":7,"block_image":2912,"cover_image":2913,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2918,"title":2775,"plugin":43,"description":2919},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2921,"alt":2750,"name":7,"focus":48,"title":2750,"filename":2922,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1308],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":1295,"created_at":2932,"published_at":2933,"updated_at":2934,"id":2935,"uuid":2936,"content":2937,"slug":1295,"full_slug":2958,"sort_by_date":48,"position":446,"tag_list":2959,"is_startpage":9,"parent_id":2960,"meta_data":48,"group_id":2961,"first_published_at":2962,"release_id":48,"lang":60,"path":7,"alternates":2963,"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":2938,"component":2939,"meta_info":2940,"custom_content_list":2942},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2941,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2943,2948,2953],{"_uid":2944,"label":2945,"value":2946,"dev_id":2947,"component":753},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2949,"label":2950,"value":2951,"dev_id":2952,"component":753},"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":2954,"label":2955,"value":2956,"dev_id":2957,"component":753},"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",[],1785892867670]