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New Member Information | FightCamp Blog","FightCamp has all the information to help members get started on their fitness journey from setting up boxing equipment to your first workout.",{"id":629,"alt":623,"name":7,"focus":48,"title":623,"filename":630,"copyright":7,"fieldtype":50},3137912,"https://a.storyblok.com/f/115220/230x244/33e5f6f910/getting_started.jpg",{"id":632,"alt":623,"name":7,"focus":48,"title":623,"filename":633,"copyright":7,"fieldtype":50},2966816,"https://a.storyblok.com/f/115220/1200x420/2d86fc325c/getting_started.jpg","topics/getting-started",-170,[],"6b70bfad-f5c4-4c64-8949-998b86bb8ec6","2021-08-17T21:42:37.817Z",[],{"_uid":641,"title":642,"plugin":43,"description":643},"0b7c7b5b-de71-49ab-99ed-cc769c0c1390","For Members - Boxing Membership Information | FightCamp Blog","Whether you're getting started with a boxing membership or looking for what's new, find all information regarding your FightCamp membership here.",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},2955836,"FightCamp Boxing Membership","https://a.storyblok.com/f/115220/1200x420/c855bd7f8b/for_members.jpg",{"id":645,"alt":646,"name":7,"focus":48,"title":646,"filename":647,"copyright":7,"fieldtype":50},"categories/for-members",[],"0d01392f-0c38-47c2-963d-416d7e9d2a27","2021-08-17T21:42:23.085Z",[],{"article":655,"relatedArticles":1053,"canFetchMore":62},["Reactive",656],{"name":657,"created_at":658,"published_at":659,"updated_at":660,"id":661,"uuid":662,"content":663,"slug":1045,"full_slug":1046,"sort_by_date":48,"position":1047,"tag_list":1048,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":1050,"first_published_at":1051,"release_id":48,"lang":60,"path":7,"alternates":1052,"default_full_slug":48,"translated_slugs":48},"Three Minutes In The Ring | My First Sanctioned Boxing Match","2021-11-10T09:45:26.022Z","2022-09-26T19:58:50.632Z","2022-09-26T19:58:50.667Z",84392132,"9246e36e-6538-4361-905d-3a0e8f21301d",{"_uid":664,"faqs":665,"title":657,"topic":666,"author":681,"content":704,"category":1027,"schedule":1035,"component":1036,"meta_info":1037,"cover_image":1040,"description":1039,"email_capture":1044},"965e7da4-bc20-447b-9a2b-18aad42371ca",[],{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":667,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":679,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":680,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":668,"component":39,"meta_info":676,"block_image":677,"cover_image":678,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":669,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":674,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":675,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":670,"component":118,"meta_info":671,"meta_title":7,"block_image":672,"cover_image":673,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"name":682,"created_at":683,"published_at":684,"updated_at":685,"id":686,"uuid":687,"content":688,"slug":697,"full_slug":698,"sort_by_date":48,"position":528,"tag_list":699,"is_startpage":9,"parent_id":700,"meta_data":48,"group_id":701,"first_published_at":702,"release_id":48,"lang":60,"path":48,"alternates":703,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Iain Mackenzie","2021-09-10T15:42:24.159Z","2022-02-08T23:25:24.310Z","2022-02-08T23:25:24.333Z",71000029,"efb09565-d096-488b-8f7f-7e80e6045b1d",{"bio":689,"_uid":690,"name":682,"photo":691,"component":695,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":696,"social_link_instagram":7,"social_link_pinterest":7},"Iain Mackenzie is a licensed amateur boxer. He discovered boxing through karate and saber fencing, and has trained in multiple gyms across Texas, competing in amateur tournaments such as Golden Gloves & the Houston Open.","ec801e82-bcfa-4fd8-8677-e13d141b823f",{"id":692,"alt":682,"name":693,"focus":48,"title":682,"filename":694,"copyright":7,"fieldtype":50},3804740,"Amateur Boxer Iain Mackenzie","https://a.storyblok.com/f/115220/350x350/a8aa094237/iain_mackenzie.png","author","https://www.linkedin.com/in/iain-mackenzie-4a4060216/","iain-mackenzie","authors/iain-mackenzie",[],65634443,"e5f78615-8c78-47e9-8c99-ca6dae2d76af","2021-10-20T17:21:32.176Z",[],{"type":705,"content":706},"doc",[707,713,738,745,764,773,777,782,802,807,827,832,852,857,861,865,870,874,879,883,887,907,951,987,993],{"type":708,"content":709},"paragraph",[710],{"text":711,"type":712},"I’m willing to bet that the vast majority of you will never step into a boxing ring, but that doesn’t mean you can’t experience the thrill of a boxing match...","text",{"type":708,"content":714},[715,717,723,731,736],{"text":716,"type":712},"Today I’ll tell the story of my first sanctioned bout, as I feel that it is a great example of what early amateur bouts are like. When I first entered the sport, I had tons of questions, but it wasn’t until I actually started competing that I fully came to understand some of the things that make boxing such a special sport with such a wide draw. However, before we get into the meat of my first fight, let me quickly describe what a ",{"text":718,"type":712,"marks":719}," ",[720],{"type":721,"attrs":722},"styled",{"class":7},{"text":724,"type":712,"marks":725},"sanctioned fight",[726],{"type":727,"attrs":728},"link",{"href":729,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-is-a-sanctioned-boxing-match","_blank",{"text":732,"type":712,"marks":733},"  ",[734],{"type":721,"attrs":735},{"class":7},{"text":737,"type":712},"is in boxing. Essentially, a sanctioned fight is a fight that is overseen by the licensing body in an area and has very strict regulations that can affect your record as a fighter.",{"type":739,"attrs":740,"content":742},"heading",{"level":741},2,[743],{"text":744,"type":712},"The Build Up",{"type":708,"content":746},[747,749,753,758,762],{"text":748,"type":712},"One important thing to know is that no fight exists in a vacuum, and context matters. For my first fight, I was 19 years old and had already been ",{"text":718,"type":712,"marks":750},[751],{"type":721,"attrs":752},{"class":7},{"text":140,"type":712,"marks":754},[755],{"type":727,"attrs":756},{"href":757,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/life-of-a-boxer-how-a-boxer-trains-to-fight",{"text":732,"type":712,"marks":759},[760],{"type":721,"attrs":761},{"class":7},{"text":763,"type":712},"for about 6 months. I remember my walking into the stadium where the matches for this event were being held--a small event center in Huntsville thinking...",{"type":708,"content":765},[766],{"text":767,"type":712,"marks":768},"Man, I hope I don’t suck.",[769,771],{"type":770},"bold",{"type":772},"italic",{"type":708,"content":774},[775],{"text":776,"type":712},"When I walked up the steps of the ring, the roar of the crowd and the big bright lights felt overwhelming. I had to force myself to keep my breathing under control as I stared down my opponent, listened to the referee give his instructions, and walked back to my corner. My coach slapped me on the back and told me to bring him the medal because he wanted it. And then the bell finally rang...",{"type":739,"attrs":778,"content":779},{"level":741},[780],{"text":781,"type":712},"Round 1",{"type":708,"content":783},[784,786,790,796,800],{"text":785,"type":712},"The first round of the fight was, to be honest, absolute chaos. Both myself and my opponent had experience in smoker fights (an unofficial fight not unlike a scrimmage in other sports), but any coach or fighter can tell you that fighting in a gym meet is entirely different than fighting under bright lights with your friends and family screaming, and the buzz of a live audience. Both of us immediately got caught up in the atmosphere and came out swinging for the fences, throwing bombs, and dodging punches on pure instinct. It wasn’t until I started forcing my brain to take control and remember the ",{"text":718,"type":712,"marks":787},[788],{"type":721,"attrs":789},{"class":7},{"text":791,"type":712,"marks":792},"basics",[793],{"type":727,"attrs":794},{"href":795,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/5-basic-boxing-techniques-to-learn-at-home-during-quarantine",{"text":732,"type":712,"marks":797},[798],{"type":721,"attrs":799},{"class":7},{"text":801,"type":712},"of my training that I got the first knockdown of the fight: a straight left cross from my southpaw (left hand in the back) stance. My opponent made the standing eight count, but the knockdown and my jabs were enough to win me the round.",{"type":739,"attrs":803,"content":804},{"level":741},[805],{"text":806,"type":712},"The Corner",{"type":708,"content":808},[809,811,815,821,825],{"text":810,"type":712},"As I headed back to my corner after the first round, I was feeling good. I was moving well, I had knocked down my opponent, and I hadn’t gotten hit much. I remember grinning at my coach as I sat on the stool and asking “how’s that for an opening?” Of course, my coach brought me back to reality and started rattling off instructions, telling me to press my speed and ",{"text":718,"type":712,"marks":812},[813],{"type":721,"attrs":814},{"class":7},{"text":816,"type":712,"marks":817},"footwork",[818],{"type":727,"attrs":819},{"href":820,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/boxing-footwork-drills-for-beginners",{"text":732,"type":712,"marks":822},[823],{"type":721,"attrs":824},{"class":7},{"text":826,"type":712},"advantage, and luckily, my head was screwed on tight enough to listen and take his advice.",{"type":739,"attrs":828,"content":829},{"level":741},[830],{"text":831,"type":712},"Round 2",{"type":708,"content":833},[834,836,840,846,850],{"text":835,"type":712},"When the whistle for round 2 blew, I came out strong, throwing ",{"text":718,"type":712,"marks":837},[838],{"type":721,"attrs":839},{"class":7},{"text":841,"type":712,"marks":842},"jabs",[843],{"type":727,"attrs":844},{"href":845,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-use-a-jab-in-boxing",{"text":732,"type":712,"marks":847},[848],{"type":721,"attrs":849},{"class":7},{"text":851,"type":712},"and pivoting, while my opponent calmed down a bit and was looking to sit on a big counter right cross. I remember thinking I was moving well--right up until he landed the exact shot he was looking for: a big straight right over the top of my left that sent me off balance and running to the ropes. I spent most of the rest of round 2 circling and jabbing, looking to recover from the damage.",{"type":739,"attrs":853,"content":854},{"level":741},[855],{"text":856,"type":712},"The Rocky Moment",{"type":708,"content":858},[859],{"text":860,"type":712},"After almost getting knocked out after losing focus, I went back to the corner much more humble. My coach told me the hard truth: I had lost that round. I nodded and started beating myself up when he dumped a couple of ice cubes down my shirt and rapped me on the head to get me to listen. I remember exactly what he told me, “This is the last round, man. It's not about technique or power or speed now. You gotta show your guts, dude. It's all in time.”",{"type":708,"content":862},[863],{"text":864,"type":712},"Those words hit me hard. All through my training I constantly went up against better fighters, guys who had been training since they could walk. I got beaten over and over again in sparring, but I had one thing over all of them: I had never once quit a round.",{"type":739,"attrs":866,"content":867},{"level":741},[868],{"text":869,"type":712},"Round 3",{"type":708,"content":871},[872],{"text":873,"type":712},"At the start of the final round I was beginning to feel the fatigue set in. Three minutes doesn’t sound like a long time, but when you’re fighting an actual opponent in the ring, those three one-minute rounds that you fight in the beginning of an amateur career can feel like an hour. You cannot afford to take your foot off the gas pedal--it’s a dead sprint for the whole fight. But coach told me it was time to fight for my pride, and I was going to. I came out with some pawing jabs and shots to the body, but my opponent was ex-army and had a huge conditioning advantage over me. He quickly started pressing forward. Realizing I had to make a statement to win, I used a quick pivot to escape a punch combination he threw. I threw a left hook that connected flush with his temple and forced him to back off and fight defensively to avoid a knockout. I finished the round, attacking him in the corner, but I still wasn’t quite sure I’d done enough to win.",{"type":739,"attrs":875,"content":876},{"level":741},[877],{"text":878,"type":712},"The Bell",{"type":708,"content":880},[881],{"text":882,"type":712},"At the bell, I did exactly what I was told to do in a sanctioned fight. I had my gloves and hand wraps removed, shook hands with my opponent’s team, and immediately let the ringside doctor examine me for injuries or signs of concussion. After that, I was directed to the center of the ring, and the announcer called out my name in a split decision victory. My hand was raised and I was given my medal. The feeling of having my hand raised by the referee was surreal. I couldn’t quite believe it until I had the medal around my neck.",{"type":708,"content":884},[885],{"text":886,"type":712},"Then I went crazy. I sprinted to the corner and stood on the ropes in front of my family, holding my hands up like something straight out of a movie. Corny, I know, but it was half a year of hard and sometimes miserable work finally paying off in the biggest way possible.",{"type":708,"content":888},[889,891,895,901,905],{"text":890,"type":712},"To this day, I don’t think there’s anything quite like that feeling of accomplishment that I felt in my dressing room after my first fight. I think it was then that I realized that this is what boxing is about and why it is so popular. It’s not the violence--that’s just a by-product. Whether you want to ",{"text":718,"type":712,"marks":892},[893],{"type":721,"attrs":894},{"class":7},{"text":896,"type":712,"marks":897},"compete",[898],{"type":727,"attrs":899},{"href":900,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-start-boxing-competitively",{"text":732,"type":712,"marks":902},[903],{"type":721,"attrs":904},{"class":7},{"text":906,"type":712},"or just want a killer workout, boxing is about overcoming adversity and achieving goals through hard work and willpower.",{"type":708,"content":908},[909,911,915,921,923,927,933,937,939,943,949],{"text":910,"type":712},"I truly believe that there is a fighter inside every one of us. Even if we just opt to fight the ",{"text":718,"type":712,"marks":912},[913],{"type":721,"attrs":914},{"class":7},{"text":916,"type":712,"marks":917},"heavy bag",[918],{"type":727,"attrs":919},{"href":920,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-on-a-heavy-bag-boxing-tips",{"text":922,"type":712},", or we do make the choice to fight in the ring, through dedicated training, focus, and preparation, we can all experience the thrill of a boxing victory. With ",{"text":718,"type":712,"marks":924},[925],{"type":721,"attrs":926},{"class":7},{"text":928,"type":712,"marks":929},"at-home boxing workouts",[930],{"type":727,"attrs":931},{"href":932,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":732,"type":712,"marks":934},[935],{"type":721,"attrs":936},{"class":7},{"text":938,"type":712},"and training available from FightCamp, anyone can ",{"text":718,"type":712,"marks":940},[941],{"type":721,"attrs":942},{"class":7},{"text":944,"type":712,"marks":945},"get started",[946],{"type":727,"attrs":947},{"href":948,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-can-a-beginner-start-boxing-at-home",{"text":950,"type":712},".",{"type":708,"content":952},[953,955,959,965,969,971,975,981,985],{"text":954,"type":712},"Check out FightCamp’s ",{"text":718,"type":712,"marks":956},[957],{"type":721,"attrs":958},{"class":7},{"text":960,"type":712,"marks":961},"YouTube Channel",[962],{"type":727,"attrs":963},{"href":964,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://bit.ly/3oYefXf",{"text":732,"type":712,"marks":966},[967],{"type":721,"attrs":968},{"class":7},{"text":970,"type":712},"and ",{"text":718,"type":712,"marks":972},[973],{"type":721,"attrs":974},{"class":7},{"text":976,"type":712,"marks":977},"Blog",[978],{"type":727,"attrs":979},{"href":980,"uuid":48,"anchor":48,"target":730,"linktype":48},"https://blog.joinfightcamp.com/",{"text":732,"type":712,"marks":982},[983],{"type":721,"attrs":984},{"class":7},{"text":986,"type":712},"for more motivation, inspiration, and boxing and kickboxing tips from real pros.",{"type":739,"attrs":988,"content":990},{"level":989},3,[991],{"text":992,"type":712},"Related Articles",{"type":708,"content":994},[995,1000,1002,1007,1008,1013,1014,1020,1021],{"text":996,"type":712,"marks":997},"What Is a Sanctioned Boxing Match?",[998],{"type":727,"attrs":999},{"href":729,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1001},"hard_break",{"text":1003,"type":712,"marks":1004},"Life of a Boxer: How a Boxer Trains To Fight",[1005],{"type":727,"attrs":1006},{"href":757,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1001},{"text":1009,"type":712,"marks":1010},"How To Start Boxing Competitively",[1011],{"type":727,"attrs":1012},{"href":900,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":1001},{"text":1015,"type":712,"marks":1016},"How to Train Like a Boxer 🥊 (COMPLETE BEGINNER'S GUIDE)",[1017],{"type":727,"attrs":1018},{"href":1019,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-train-like-a-boxer-beginners-guide",{"type":1001},{"text":1022,"type":712,"marks":1023},"How To Box At Any Age",[1024],{"type":727,"attrs":1025},{"href":1026,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-box-at-any-age",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1028,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1033,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1034,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1029,"component":118,"meta_info":1030,"meta_title":7,"block_image":1031,"cover_image":1032,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-09-17 00:00","article",{"_uid":1038,"title":657,"plugin":43,"description":1039},"75f74bc1-92b2-4df9-84d7-a0f8222a3620","Ever wonder what a fighter’s first boxing match is like? Amateur boxer Iain Mackenzie describes his first sanctioned fight and gives a play-by-play of the bout.",{"id":1041,"alt":1042,"name":7,"focus":48,"title":1042,"filename":1043,"copyright":7,"fieldtype":50},3370816,"Three Minutes In The Ring","https://a.storyblok.com/f/115220/2400x990/cfd372ceff/three-minutes-in-the-ring.jpg",[],"three-minutes-in-the-ring-my-first-sanctioned-boxing-match","blogs/three-minutes-in-the-ring-my-first-sanctioned-boxing-match",-760,[],60887917,"1927563a-ac48-4d2d-a333-37c0cfba40b2","2021-09-17T02:58:00.000Z",[],["Reactive",1054],[1055,1490,1905,2088,2276,2452],{"name":1056,"created_at":1057,"published_at":1058,"updated_at":1059,"id":1060,"uuid":1061,"content":1062,"slug":1481,"full_slug":1482,"sort_by_date":48,"position":1483,"tag_list":1484,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":1486,"first_published_at":1487,"release_id":48,"lang":60,"path":1488,"alternates":1489,"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":1063,"faqs":1064,"title":1056,"topic":1086,"author":1101,"content":1102,"category":1465,"schedule":1473,"component":1036,"meta_info":1474,"cover_image":1477,"description":1476,"contributors":1480},"90b1a23d-022f-465e-be95-93419f6b1d6a",[1065,1070,1074,1078,1082],{"_uid":1066,"answer":1067,"question":1068,"component":1069},"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?","faq_schema",{"_uid":1071,"answer":1072,"question":1073,"component":1069},"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":1075,"answer":1076,"question":1077,"component":1069},"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":1079,"answer":1080,"question":1081,"component":1069},"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":1083,"answer":1084,"question":1085,"component":1069},"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":1087,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1099,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1100,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1088,"component":39,"meta_info":1096,"block_image":1097,"cover_image":1098,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1089,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1094,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1095,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1090,"component":118,"meta_info":1091,"meta_title":7,"block_image":1092,"cover_image":1093,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_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":705,"content":1103},[1104,1108,1111,1125,1130,1135,1202,1207,1233,1238,1242,1247,1255,1269,1274,1285,1290,1301,1306,1317,1322,1334,1339,1350,1355,1375,1380,1385,1405,1410,1429,1434,1447,1452],{"type":708,"content":1105},[1106],{"text":1107,"type":712},"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":708,"content":1109},[1110],{"text":1067,"type":712},{"type":1112,"attrs":1113},"blok",{"id":1114,"body":1115},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[1116],{"_uid":1117,"link":1118,"image":1120,"title":1122,"component":1124},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":1119,"linktype":13,"fieldtype":14,"cached_url":1119},"https://pin.it/2zdpNMs",{"id":1121,"alt":1122,"name":7,"focus":48,"title":1122,"filename":1123,"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":739,"attrs":1126,"content":1127},{"level":741},[1128],{"text":1129,"type":712},"Top Rock Step-By-Step",{"type":739,"attrs":1131,"content":1132},{"level":989},[1133],{"text":1134,"type":712},"The Feet",{"type":1136,"content":1137},"bullet_list",[1138,1145,1165,1171,1190,1196],{"type":1139,"content":1140},"list_item",[1141],{"type":708,"content":1142},[1143],{"text":1144,"type":712},"Begin by starting in an athletic stance on the balls of your feet",{"type":1139,"content":1146},[1147,1151],{"type":708,"content":1148},[1149],{"text":1150,"type":712},"To start, being by doing a “step out”",{"type":1136,"content":1152},[1153,1159],{"type":1139,"content":1154},[1155],{"type":708,"content":1156},[1157],{"text":1158,"type":712},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":1139,"content":1160},[1161],{"type":708,"content":1162},[1163],{"text":1164,"type":712},"Pause for a half-second",{"type":1139,"content":1166},[1167],{"type":708,"content":1168},[1169],{"text":1170,"type":712},"Return to the starting stance by performing a slight hop backward",{"type":1139,"content":1172},[1173,1177],{"type":708,"content":1174},[1175],{"text":1176,"type":712},"Once returned, perform the opposite foot “step out”",{"type":1136,"content":1178},[1179,1185],{"type":1139,"content":1180},[1181],{"type":708,"content":1182},[1183],{"text":1184,"type":712},"Make sure the step out is in front of the opposite foot and crosses over",{"type":1139,"content":1186},[1187],{"type":708,"content":1188},[1189],{"text":1164,"type":712},{"type":1139,"content":1191},[1192],{"type":708,"content":1193},[1194],{"text":1195,"type":712},"Hop back to the starting position",{"type":1139,"content":1197},[1198],{"type":708,"content":1199},[1200],{"text":1201,"type":712},"Continue Top Rocking for the remainder of the set",{"type":739,"attrs":1203,"content":1204},{"level":989},[1205],{"text":1206,"type":712},"The Arms",{"type":1136,"content":1208},[1209,1215,1221,1227],{"type":1139,"content":1210},[1211],{"type":708,"content":1212},[1213],{"text":1214,"type":712},"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":1139,"content":1216},[1217],{"type":708,"content":1218},[1219],{"text":1220,"type":712},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":1139,"content":1222},[1223],{"type":708,"content":1224},[1225],{"text":1226,"type":712},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":1139,"content":1228},[1229],{"type":708,"content":1230},[1231],{"text":1232,"type":712},"Continue using this arm motion to help with rhythm and balance",{"type":739,"attrs":1234,"content":1235},{"level":741},[1236],{"text":1237,"type":712},"Movement Key Points",{"type":708,"content":1239},[1240],{"text":1241,"type":712},"Here are some key things to focus on while performing the Top Rock:",{"type":739,"attrs":1243,"content":1244},{"level":989},[1245],{"text":1246,"type":712},"Start by swinging your arms",{"type":1136,"content":1248},[1249],{"type":1139,"content":1250},[1251],{"type":708,"content":1252},[1253],{"text":1254,"type":712},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":1112,"attrs":1256},{"id":1257,"body":1258},"0512fb63-e304-43ea-8b4c-6583884f9e62",[1259],{"url":1260,"_uid":1262,"image":1263,"component":1267,"copyright_details":1268},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":1264,"alt":1265,"name":7,"focus":48,"title":1265,"filename":1266,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":739,"attrs":1270,"content":1271},{"level":989},[1272],{"text":1273,"type":712},"On each hop back, your arms should cross in front of your chest",{"type":1112,"attrs":1275},{"id":1257,"body":1276},[1277],{"url":1278,"_uid":1279,"image":1280,"component":1267,"copyright_details":1284},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":1281,"alt":1282,"name":7,"focus":48,"title":1282,"filename":1283,"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":739,"attrs":1286,"content":1287},{"level":989},[1288],{"text":1289,"type":712},"One foot should cross at a time",{"type":1112,"attrs":1291},{"id":1257,"body":1292},[1293],{"url":1294,"_uid":1295,"image":1296,"component":1267,"copyright_details":1300},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":1297,"alt":1298,"name":7,"focus":48,"title":1298,"filename":1299,"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":739,"attrs":1302,"content":1303},{"level":989},[1304],{"text":1305,"type":712},"Perform the movement by staying on the balls of your feet",{"type":1112,"attrs":1307},{"id":1257,"body":1308},[1309],{"url":1310,"_uid":1311,"image":1312,"component":1267,"copyright_details":1316},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":1313,"alt":1314,"name":7,"focus":48,"title":1314,"filename":1315,"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":739,"attrs":1318,"content":1319},{"level":989},[1320],{"text":1321,"type":712},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":1112,"attrs":1323},{"id":1324,"body":1325},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[1326],{"url":1327,"_uid":1328,"image":1329,"component":1267,"copyright_details":1333},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":1330,"alt":1331,"name":7,"focus":48,"title":1331,"filename":1332,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":739,"attrs":1335,"content":1336},{"level":989},[1337],{"text":1338,"type":712},"Stay loose and have fun!",{"type":1112,"attrs":1340},{"id":1257,"body":1341},[1342],{"url":1343,"_uid":1344,"image":1345,"component":1267,"copyright_details":1349},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":1346,"alt":1347,"name":7,"focus":48,"title":1347,"filename":1348,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":739,"attrs":1351,"content":1352},{"level":741},[1353],{"text":1354,"type":712},"Muscles Used",{"type":1136,"content":1356},[1357,1363,1369],{"type":1139,"content":1358},[1359],{"type":708,"content":1360},[1361],{"text":1362,"type":712},"Deltoids",{"type":1139,"content":1364},[1365],{"type":708,"content":1366},[1367],{"text":1368,"type":712},"Core",{"type":1139,"content":1370},[1371],{"type":708,"content":1372},[1373],{"text":1374,"type":712},"Calves",{"type":739,"attrs":1376,"content":1377},{"level":741},[1378],{"text":1379,"type":712},"Application",{"type":739,"attrs":1381,"content":1382},{"level":989},[1383],{"text":1384,"type":712},"For Sets",{"type":1136,"content":1386},[1387,1393,1399],{"type":1139,"content":1388},[1389],{"type":708,"content":1390},[1391],{"text":1392,"type":712},"Perform 3-6 sets",{"type":1139,"content":1394},[1395],{"type":708,"content":1396},[1397],{"text":1398,"type":712},"12-20 repetitions each way",{"type":1139,"content":1400},[1401],{"type":708,"content":1402},[1403],{"text":1404,"type":712},"Rest 30-45 seconds between sets",{"type":739,"attrs":1406,"content":1407},{"level":989},[1408],{"text":1409,"type":712},"For Time",{"type":1136,"content":1411},[1412,1417,1423],{"type":1139,"content":1413},[1414],{"type":708,"content":1415},[1416],{"text":1392,"type":712},{"type":1139,"content":1418},[1419],{"type":708,"content":1420},[1421],{"text":1422,"type":712},"Perform for 30-90 seconds",{"type":1139,"content":1424},[1425],{"type":708,"content":1426},[1427],{"text":1428,"type":712},"Rest 45-60 seconds between sets",{"type":739,"attrs":1430,"content":1431},{"level":741},[1432],{"text":1433,"type":712},"Dance Moves For Boxers",{"type":708,"content":1435},[1436,1438,1445],{"text":1437,"type":712},"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":1439,"type":712,"marks":1440},"Flo Master",[1441],{"type":727,"attrs":1442},{"href":1443,"uuid":48,"anchor":48,"custom":1444,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":1446,"type":712},". ",{"type":739,"attrs":1448,"content":1449},{"level":741},[1450],{"text":1451,"type":712},"Train Like a Fighter",{"type":708,"content":1453},[1454,1456,1463],{"text":1455,"type":712},"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":1457,"type":712,"marks":1458},"FightCamp",[1459],{"type":727,"attrs":1460},{"href":1461,"uuid":48,"anchor":48,"custom":1462,"target":730,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1464,"type":712}," 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":1466,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1471,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1472,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1467,"component":118,"meta_info":1468,"meta_title":7,"block_image":1469,"cover_image":1470,"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":1475,"title":1056,"plugin":43,"description":1476},"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":1478,"alt":1056,"name":7,"focus":48,"title":1056,"filename":1479,"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,[1485],"featured","894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z","training/{{story.slug}}",[],{"name":1491,"created_at":1492,"published_at":1493,"updated_at":1494,"id":1495,"uuid":1496,"content":1497,"slug":1898,"full_slug":1899,"sort_by_date":48,"position":1900,"tag_list":1901,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":1902,"first_published_at":1903,"release_id":48,"lang":60,"path":1488,"alternates":1904,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1498,"faqs":1499,"title":1491,"topic":1504,"author":1519,"content":1520,"category":1879,"schedule":1887,"component":1036,"meta_info":1888,"cover_image":1892,"description":1896,"contributors":1897},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1500],{"_uid":1501,"answer":1502,"question":1503,"component":1069},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1505,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1517,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1518,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1506,"component":39,"meta_info":1514,"block_image":1515,"cover_image":1516,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1507,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1512,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1513,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1508,"component":118,"meta_info":1509,"meta_title":7,"block_image":1510,"cover_image":1511,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":705,"content":1521},[1522,1526,1530,1534,1547,1579,1583,1588,1592,1596,1601,1605,1625,1630,1634,1660,1664,1669,1673,1693,1698,1702,1722,1727,1731,1761,1766,1769,1789,1794,1798,1818,1823,1827,1847,1860,1865,1875],{"type":708,"content":1523},[1524],{"text":1525,"type":712},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":708,"content":1527},[1528],{"text":1529,"type":712},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":708,"content":1531},[1532],{"text":1533,"type":712},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":708,"content":1535},[1536,1538,1545],{"text":1537,"type":712},"With consistent resistance training and ",{"text":1539,"type":712,"marks":1540},"healthy nutrition",[1541],{"type":727,"attrs":1542},{"href":1543,"uuid":48,"anchor":48,"custom":1544,"target":730,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1546,"type":712},", women can develop strong arm muscles that will empower you to:",{"type":1136,"content":1548},[1549,1555,1561,1567,1573],{"type":1139,"content":1550},[1551],{"type":708,"content":1552},[1553],{"text":1554,"type":712},"Throw a solid punch",{"type":1139,"content":1556},[1557],{"type":708,"content":1558},[1559],{"text":1560,"type":712},"Carry your kids or fur babies",{"type":1139,"content":1562},[1563],{"type":708,"content":1564},[1565],{"text":1566,"type":712},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":1139,"content":1568},[1569],{"type":708,"content":1570},[1571],{"text":1572,"type":712},"Feel confident in every tank top and sleeveless dress",{"type":1139,"content":1574},[1575],{"type":708,"content":1576},[1577],{"text":1578,"type":712},"Haul all those bags from the car to the house in one trip ",{"type":708,"content":1580},[1581],{"text":1582,"type":712},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":739,"attrs":1584,"content":1585},{"level":741},[1586],{"text":1587,"type":712},"Arm Exercises for Women",{"type":708,"content":1589},[1590],{"text":1591,"type":712},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":708,"content":1593},[1594],{"text":1595,"type":712},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":739,"attrs":1597,"content":1598},{"level":989},[1599],{"text":1600,"type":712},"1. Plank With Bicep Curl",{"type":708,"content":1602},[1603],{"text":1604,"type":712},"Target Muscles: Biceps & Core",{"type":1136,"content":1606},[1607,1613,1619],{"type":1139,"content":1608},[1609],{"type":708,"content":1610},[1611],{"text":1612,"type":712},"Begin in plank position, holding two dumbbells on the floor",{"type":1139,"content":1614},[1615],{"type":708,"content":1616},[1617],{"text":1618,"type":712},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":1139,"content":1620},[1621],{"type":708,"content":1622},[1623],{"text":1624,"type":712},"Maintain plank position and repeat with the other arm",{"type":739,"attrs":1626,"content":1627},{"level":989},[1628],{"text":1629,"type":712},"2. Overhead Tricep Extension",{"type":708,"content":1631},[1632],{"text":1633,"type":712},"Target Muscles: Triceps",{"type":1136,"content":1635},[1636,1642,1648,1654],{"type":1139,"content":1637},[1638],{"type":708,"content":1639},[1640],{"text":1641,"type":712},"Hold the weight overhead with both hands",{"type":1139,"content":1643},[1644],{"type":708,"content":1645},[1646],{"text":1647,"type":712},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":1139,"content":1649},[1650],{"type":708,"content":1651},[1652],{"text":1653,"type":712},"Straighten your elbows and extend the weight overhead",{"type":1139,"content":1655},[1656],{"type":708,"content":1657},[1658],{"text":1659,"type":712},"Hold the fully extended position for a moment, then repeat slowly",{"type":708,"content":1661},[1662],{"text":1663,"type":712},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":739,"attrs":1665,"content":1666},{"level":989},[1667],{"text":1668,"type":712},"3. Upright Row ",{"type":708,"content":1670},[1671],{"text":1672,"type":712},"Target Muscles: Traps & Deltoids",{"type":1136,"content":1674},[1675,1681,1687],{"type":1139,"content":1676},[1677],{"type":708,"content":1678},[1679],{"text":1680,"type":712},"Begin standing with your feet hip-width apart",{"type":1139,"content":1682},[1683],{"type":708,"content":1684},[1685],{"text":1686,"type":712},"Lift your barbell or dumbbells straight up toward your chin",{"type":1139,"content":1688},[1689],{"type":708,"content":1690},[1691],{"text":1692,"type":712},"Pause at the top of the lift, lower, and repeat",{"type":739,"attrs":1694,"content":1695},{"level":989},[1696],{"text":1697,"type":712},"4. Lateral Arm Raise",{"type":708,"content":1699},[1700],{"text":1701,"type":712},"Target Muscles: Triceps & Shoulders",{"type":1136,"content":1703},[1704,1710,1716],{"type":1139,"content":1705},[1706],{"type":708,"content":1707},[1708],{"text":1709,"type":712},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":1139,"content":1711},[1712],{"type":708,"content":1713},[1714],{"text":1715,"type":712},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":1139,"content":1717},[1718],{"type":708,"content":1719},[1720],{"text":1721,"type":712},"Lower and repeat",{"type":739,"attrs":1723,"content":1724},{"level":989},[1725],{"text":1726,"type":712},"5. Dumbbell Bench Press",{"type":708,"content":1728},[1729],{"text":1730,"type":712},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":1136,"content":1732},[1733,1739,1745,1755],{"type":1139,"content":1734},[1735],{"type":708,"content":1736},[1737],{"text":1738,"type":712},"Begin laying on a bench with your feet flat on the floor",{"type":1139,"content":1740},[1741],{"type":708,"content":1742},[1743],{"text":1744,"type":712},"Lift the dumbbells to chest height, with your hands facing forward",{"type":1139,"content":1746},[1747],{"type":708,"content":1748},[1749,1751],{"text":1750,"type":712},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1752,"type":712,"marks":1753},"(don’t let the dumbbells touch)",[1754],{"type":772},{"type":1139,"content":1756},[1757],{"type":708,"content":1758},[1759],{"text":1760,"type":712},"Lower your arms and repeat",{"type":739,"attrs":1762,"content":1763},{"level":989},[1764],{"text":1765,"type":712},"6. Tricep Dips",{"type":708,"content":1767},[1768],{"text":1633,"type":712},{"type":1136,"content":1770},[1771,1777,1783],{"type":1139,"content":1772},[1773],{"type":708,"content":1774},[1775],{"text":1776,"type":712},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":1139,"content":1778},[1779],{"type":708,"content":1780},[1781],{"text":1782,"type":712},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":1139,"content":1784},[1785],{"type":708,"content":1786},[1787],{"text":1788,"type":712},"Push yourself back up until your arms are almost straight, and repeat",{"type":739,"attrs":1790,"content":1791},{"level":989},[1792],{"text":1793,"type":712},"7. Decline Push-Up",{"type":708,"content":1795},[1796],{"text":1797,"type":712},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":1136,"content":1799},[1800,1806,1812],{"type":1139,"content":1801},[1802],{"type":708,"content":1803},[1804],{"text":1805,"type":712},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":1139,"content":1807},[1808],{"type":708,"content":1809},[1810],{"text":1811,"type":712},"Brace your core and glutes, and lower yourself down into a push-up",{"type":1139,"content":1813},[1814],{"type":708,"content":1815},[1816],{"text":1817,"type":712},"Extend your elbows to push yourself up, and repeat",{"type":739,"attrs":1819,"content":1820},{"level":989},[1821],{"text":1822,"type":712},"8. Diamond Push-Up",{"type":708,"content":1824},[1825],{"text":1826,"type":712},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":1136,"content":1828},[1829,1835,1841],{"type":1139,"content":1830},[1831],{"type":708,"content":1832},[1833],{"text":1834,"type":712},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":1139,"content":1836},[1837],{"type":708,"content":1838},[1839],{"text":1840,"type":712},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":1139,"content":1842},[1843],{"type":708,"content":1844},[1845],{"text":1846,"type":712},"Push yourself back up and repeat",{"type":708,"content":1848},[1849,1851,1858],{"text":1850,"type":712},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":1852,"type":712,"marks":1853},"FightCamp Community",[1854],{"type":727,"attrs":1855},{"href":1856,"uuid":48,"anchor":48,"custom":1857,"target":730,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1859,"type":712}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":739,"attrs":1861,"content":1862},{"level":741},[1863],{"text":1864,"type":712},"Train Like a Woman",{"type":708,"content":1866},[1867,1868,1873],{"text":1455,"type":712},{"text":1457,"type":712,"marks":1869},[1870],{"type":727,"attrs":1871},{"href":1461,"uuid":48,"anchor":48,"custom":1872,"target":730,"linktype":13},{},{"text":1874,"type":712}," 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":708,"content":1876},[1877],{"text":1878,"type":712},"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":1880,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1885,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1886,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1881,"component":118,"meta_info":1882,"meta_title":7,"block_image":1883,"cover_image":1884,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":1889,"title":1890,"plugin":43,"description":1891},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":1893,"alt":1894,"name":7,"focus":7,"title":1894,"filename":1895,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1485],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1906,"created_at":1907,"published_at":1908,"updated_at":1909,"id":1910,"uuid":1911,"content":1912,"slug":2081,"full_slug":2082,"sort_by_date":48,"position":2083,"tag_list":2084,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":2085,"first_published_at":2086,"release_id":48,"lang":60,"path":1488,"alternates":2087,"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":1913,"faqs":1914,"title":1931,"topic":1932,"author":1101,"content":1947,"category":2065,"schedule":2073,"component":1036,"meta_info":2074,"cover_image":2077,"description":2076,"contributors":2080},"c628587a-c675-49db-aeb5-90c6a222f9b6",[1915,1919,1923,1927],{"_uid":1916,"answer":1917,"question":1918,"component":1069},"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":1920,"answer":1921,"question":1922,"component":1069},"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":1924,"answer":1925,"question":1926,"component":1069},"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":1928,"answer":1929,"question":1930,"component":1069},"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":1933,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1945,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1946,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1934,"component":39,"meta_info":1942,"block_image":1943,"cover_image":1944,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1935,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1940,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1941,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1936,"component":118,"meta_info":1937,"meta_title":7,"block_image":1938,"cover_image":1939,"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":705,"content":1948},[1949,1962,1967,1972,1984,1987,1992,2003,2006,2011,2022,2026,2030,2035,2048,2052,2061],{"type":708,"content":1950},[1951,1953,1960],{"text":1952,"type":712},"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":1954,"type":712,"marks":1955},"shadowboxing",[1956],{"type":727,"attrs":1957},{"href":1958,"uuid":48,"anchor":48,"custom":1959,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":1961,"type":712}," 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":739,"attrs":1963,"content":1964},{"level":741},[1965],{"text":1966,"type":712},"Why You Should Practice Shadowboxing With Hand Weights",{"type":739,"attrs":1968,"content":1969},{"level":989},[1970],{"text":1971,"type":712},"1. Speed",{"type":1112,"attrs":1973},{"id":1974,"body":1975},"58589914-3cf9-454d-8369-7218c807f59a",[1976],{"url":1977,"_uid":1978,"image":1979,"component":1267,"copyright_details":1983},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":1980,"alt":1981,"name":7,"focus":48,"title":1981,"filename":1982,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":708,"content":1985},[1986],{"text":1921,"type":712},{"type":739,"attrs":1988,"content":1989},{"level":989},[1990],{"text":1991,"type":712},"2. Arm Endurance",{"type":1112,"attrs":1993},{"id":1974,"body":1994},[1995],{"url":1996,"_uid":1997,"image":1998,"component":1267,"copyright_details":2002},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":1999,"alt":2000,"name":7,"focus":48,"title":2000,"filename":2001,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":708,"content":2004},[2005],{"text":1925,"type":712},{"type":739,"attrs":2007,"content":2008},{"level":989},[2009],{"text":2010,"type":712},"3. Cardiovascular Conditioning",{"type":1112,"attrs":2012},{"id":1974,"body":2013},[2014],{"url":2015,"_uid":2016,"image":2017,"component":1267,"copyright_details":2021},{"id":7,"url":7,"linktype":1261,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2018,"alt":2019,"name":7,"focus":48,"title":2019,"filename":2020,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":708,"content":2023},[2024],{"text":2025,"type":712},"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":708,"content":2027},[2028],{"text":2029,"type":712},"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":739,"attrs":2031,"content":2032},{"level":741},[2033],{"text":2034,"type":712},"Amp Up Your Training",{"type":708,"content":2036},[2037,2039,2046],{"text":2038,"type":712},"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":2040,"type":712,"marks":2041},"FightCamp Facebook Community",[2042],{"type":727,"attrs":2043},{"href":2044,"uuid":48,"anchor":48,"custom":2045,"target":730,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2047,"type":712}," and let me know.",{"type":739,"attrs":2049,"content":2050},{"level":741},[2051],{"text":1451,"type":712},{"type":708,"content":2053},[2054,2055,2060],{"text":1455,"type":712},{"text":1457,"type":712,"marks":2056},[2057],{"type":727,"attrs":2058},{"href":1461,"uuid":48,"anchor":48,"custom":2059,"target":730,"linktype":13},{},{"text":1874,"type":712},{"type":708,"content":2062},[2063],{"text":2064,"type":712},"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":2066,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2071,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2072,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2067,"component":118,"meta_info":2068,"meta_title":7,"block_image":2069,"cover_image":2070,"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":2075,"title":1931,"plugin":43,"description":2076},"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":2078,"alt":1906,"name":7,"focus":48,"title":1906,"filename":2079,"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,[1485],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2089,"created_at":2090,"published_at":2091,"updated_at":2092,"id":2093,"uuid":2094,"content":2095,"slug":2269,"full_slug":2270,"sort_by_date":48,"position":2271,"tag_list":2272,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":2273,"first_published_at":2274,"release_id":48,"lang":60,"path":1488,"alternates":2275,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2096,"faqs":2097,"title":2114,"topic":2115,"author":687,"content":2130,"category":2250,"schedule":2258,"component":1036,"meta_info":2259,"cover_image":2263,"description":2267,"contributors":2268},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2098,2102,2106,2110],{"_uid":2099,"answer":2100,"question":2101,"component":1069},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2103,"answer":2104,"question":2105,"component":1069},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2107,"answer":2108,"question":2109,"component":1069},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2111,"answer":2112,"question":2113,"component":1069},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2116,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2128,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2129,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2117,"component":39,"meta_info":2125,"block_image":2126,"cover_image":2127,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2118,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2123,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2124,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2119,"component":118,"meta_info":2120,"meta_title":7,"block_image":2121,"cover_image":2122,"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":705,"content":2131},[2132,2145,2149,2160,2173,2177,2186,2190,2194,2203,2216,2221,2234,2238,2247],{"type":708,"content":2133},[2134,2136,2143],{"text":2135,"type":712},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2137,"type":712,"marks":2138},"Muhammad Ali",[2139],{"type":727,"attrs":2140},{"href":2141,"uuid":48,"anchor":48,"custom":2142,"target":730,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2144,"type":712}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":739,"attrs":2146,"content":2147},{"level":741},[2148],{"text":2105,"type":712},{"type":1112,"attrs":2150},{"id":2151,"body":2152},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2153],{"url":7,"_uid":2154,"image":2155,"component":1267,"copyright_details":2159},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2156,"alt":2157,"name":7,"focus":7,"title":2157,"filename":2158,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":708,"content":2161},[2162,2164,2171],{"text":2163,"type":712},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2165,"type":712,"marks":2166},"Manny Pacquiao",[2167],{"type":727,"attrs":2168},{"href":2169,"uuid":48,"anchor":48,"custom":2170,"target":730,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2172,"type":712},". His punches have great technique and flow well, naturally building momentum.",{"type":739,"attrs":2174,"content":2175},{"level":741},[2176],{"text":2109,"type":712},{"type":1112,"attrs":2178},{"id":2151,"body":2179},[2180],{"url":7,"_uid":2181,"image":2182,"component":1267,"copyright_details":2185},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2183,"alt":2157,"name":7,"focus":7,"title":2157,"filename":2184,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":708,"content":2187},[2188],{"text":2189,"type":712},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":739,"attrs":2191,"content":2192},{"level":741},[2193],{"text":2113,"type":712},{"type":1112,"attrs":2195},{"id":2151,"body":2196},[2197],{"url":7,"_uid":2198,"image":2199,"component":1267,"copyright_details":2202},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2200,"alt":2157,"name":7,"focus":7,"title":2157,"filename":2201,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":708,"content":2204},[2205,2207,2214],{"text":2206,"type":712},"In boxing movies, you will often hear boxers ‘",{"text":2208,"type":712,"marks":2209},"hiss",[2210],{"type":727,"attrs":2211},{"href":2212,"uuid":48,"anchor":48,"custom":2213,"target":730,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2215,"type":712},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":739,"attrs":2217,"content":2218},{"level":741},[2219],{"text":2220,"type":712},"The Takeaway",{"type":708,"content":2222},[2223,2225,2232],{"text":2224,"type":712},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2226,"type":712,"marks":2227},"breathing",[2228],{"type":727,"attrs":2229},{"href":2230,"uuid":48,"anchor":48,"custom":2231,"target":730,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2233,"type":712}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":739,"attrs":2235,"content":2236},{"level":741},[2237],{"text":1451,"type":712},{"type":708,"content":2239},[2240,2241,2246],{"text":1455,"type":712},{"text":1457,"type":712,"marks":2242},[2243],{"type":727,"attrs":2244},{"href":1461,"uuid":48,"anchor":48,"custom":2245,"target":730,"linktype":13},{},{"text":1874,"type":712},{"type":708,"content":2248},[2249],{"text":1878,"type":712},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2251,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2256,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2257,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2252,"component":118,"meta_info":2253,"meta_title":7,"block_image":2254,"cover_image":2255,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2260,"title":2261,"plugin":43,"description":2262},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2264,"alt":2265,"name":7,"focus":7,"title":2265,"filename":2266,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1485],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":2277,"created_at":2278,"published_at":2279,"updated_at":2280,"id":2281,"uuid":2282,"content":2283,"slug":2446,"full_slug":2447,"sort_by_date":48,"position":2448,"tag_list":2449,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":2450,"first_published_at":2279,"release_id":48,"lang":60,"path":1488,"alternates":2451,"default_full_slug":48,"translated_slugs":48},"How to Tire Your Opponent Out in a Boxing Match","2022-07-14T21:07:00.272Z","2022-12-12T20:04:31.324Z","2022-12-12T20:04:31.352Z",163553495,"002df5cb-3f36-4ff3-b4f5-44e2e00c9b1a",{"_uid":2284,"faqs":2285,"title":2277,"topic":2302,"author":687,"content":2317,"category":2427,"schedule":2435,"component":1036,"meta_info":2436,"cover_image":2440,"description":2444,"contributors":2445},"52144e3e-d0cf-4037-a459-fad9641f4053",[2286,2290,2294,2298],{"_uid":2287,"answer":2288,"question":2289,"component":1069},"354bacfa-2969-4e7b-a45a-38d332d82732","A Consistent Body Attack - Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an opponent’s body, namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal.\n\n*Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.","What is a way to tire out your opponent in boxing?",{"_uid":2291,"answer":2292,"question":2293,"component":1069},"a3ea5518-f64a-4615-a85d-98ae682c7022","Constant Pressure - When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.","How can you tire out your opponent in boxing?",{"_uid":2295,"answer":2296,"question":2297,"component":1069},"030d70b0-6054-4190-9914-e520375b2d68","Cutting off the space of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.","Does cutting off the ring tire your opponent out in boxing?",{"_uid":2299,"answer":2300,"question":2301,"component":1069},"d88374aa-138e-4a4c-8425-2c3d3e40a12f","Attacking the arms is a favorite trick of Canelo Alvarez that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious.","Does attacking the arms of your opponent in boxing tire them out?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2303,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2315,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2316,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2304,"component":39,"meta_info":2312,"block_image":2313,"cover_image":2314,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2305,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2310,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2311,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2306,"component":118,"meta_info":2307,"meta_title":7,"block_image":2308,"cover_image":2309,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":705,"content":2318},[2319,2323,2328,2333,2346,2350,2355,2359,2364,2375,2380,2393,2398,2411,2415,2424],{"type":708,"content":2320},[2321],{"text":2322,"type":712},"One of the most important skills for a boxer to develop is their ability to sap their opponent’s strength through the course of the match, but how do you make someone as well-conditioned as a boxer tire out? Well, there are a lot of ways, but in this article, I’m sharing tips and some of my favorite ways to grind an opponent down and gas them out.",{"type":739,"attrs":2324,"content":2325},{"level":741},[2326],{"text":2327,"type":712},"4 Ways To Tire Out Your Opponent",{"type":739,"attrs":2329,"content":2330},{"level":989},[2331],{"text":2332,"type":712},"A Consistent Body Attack",{"type":708,"content":2334},[2335,2337,2344],{"text":2336,"type":712},"Every good coach talks about the importance of ‘digging to the body’ but they are often kind of vague about what that actually means. Basically, the idea is that by constantly hitting certain points on an ",{"text":2338,"type":712,"marks":2339},"opponent’s body",[2340],{"type":727,"attrs":2341},{"href":2342,"uuid":48,"anchor":48,"custom":2343,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/3-body-shot-combos-every-boxer-should-learn",{},{"text":2345,"type":712},", namely their liver, solar plexus, and serratus muscles (located on the upper chest to the side and below the pectorals) you will severely limit their ability to generate power to the upper body and disrupt their breathing, stressing their cardio far faster than normal. ",{"type":708,"content":2347},[2348],{"text":2349,"type":712},"Pro Tip: One great way to set up a good shot to the solar plexus is to feint a jab while stepping back. When your opponent chases which they almost always will, lower your level and throw a hard straight directly at their center mass.",{"type":739,"attrs":2351,"content":2352},{"level":989},[2353],{"text":2354,"type":712},"Constant Pressure",{"type":708,"content":2356},[2357],{"text":2358,"type":712},"When you’re in the ring, you’ll want to walk forward and put constant pressure on your opponent. Follow your opponent around the ring and stay close – but not close enough to get hit. Keep a reasonable distance but not far enough that you can’t land a punch. Take advantage of any time you see your opponent back up – step forward and jab. Keep on jabbing and make your opponent uncomfortable.",{"type":739,"attrs":2360,"content":2361},{"level":989},[2362],{"text":2363,"type":712},"Cut Off the Ring ",{"type":708,"content":2365},[2366,2373],{"text":2367,"type":712,"marks":2368},"Cutting off the space",[2369],{"type":727,"attrs":2370},{"href":2371,"uuid":48,"anchor":48,"custom":2372,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":2374,"type":712}," of your opponent gives him very little room to run and evade from your attacks. One way to do this is to move sideways, keeping your opponent in front of you. Doing so prevents him from running around you so he can only move backward into the ropes. He’ll also feel the pressure because he can’t get around you, which is definitely what you’re looking for.",{"type":739,"attrs":2376,"content":2377},{"level":989},[2378],{"text":2379,"type":712},"Attack the Arms",{"type":708,"content":2381},[2382,2384,2391],{"text":2383,"type":712},"This is a favorite trick of ",{"text":2385,"type":712,"marks":2386},"Canelo Alvarez",[2387],{"type":727,"attrs":2388},{"href":2389,"uuid":48,"anchor":48,"custom":2390,"target":730,"linktype":13},"https://blog.joinfightcamp.com/training/how-does-canelo-alvarez-dodge-punches-boxing-training",{},{"text":2392,"type":712}," that was a key part of his victory against Callum Smith. When you continually target the shoulder of a fighter, you will damage that muscle and make it increasingly uncomfortable to throw punches. However, note that this does not score points, so this strategy is best used as a supplement to a more conventional body attack or when you know you cannot win on points due to a gap in skill, reach, or speed and need a knockout to be victorious. ",{"type":739,"attrs":2394,"content":2395},{"level":741},[2396],{"text":2397,"type":712},"Sapping Their Strength",{"type":708,"content":2399},[2400,2402,2409],{"text":2401,"type":712},"All of the best fighters in history have been masters of grinding their opponents down and sapping their strength and ability to fight back, from vicious punchers like ",{"text":2403,"type":712,"marks":2404},"Mike Tyson",[2405],{"type":727,"attrs":2406},{"href":2407,"uuid":48,"anchor":48,"custom":2408,"target":730,"linktype":13},"https://youtu.be/P9frikayA8I",{},{"text":2410,"type":712}," to calculated boxers like Sugar Ray Leonard, they all know that to win a fight you have to break your opponent down. So remember to dig deep and work those body punches!",{"type":739,"attrs":2412,"content":2413},{"level":741},[2414],{"text":1451,"type":712},{"type":708,"content":2416},[2417,2418,2423],{"text":1455,"type":712},{"text":1457,"type":712,"marks":2419},[2420],{"type":727,"attrs":2421},{"href":1461,"uuid":48,"anchor":48,"custom":2422,"target":730,"linktype":13},{},{"text":1874,"type":712},{"type":708,"content":2425},[2426],{"text":1878,"type":712},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2428,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2433,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2434,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2429,"component":118,"meta_info":2430,"meta_title":7,"block_image":2431,"cover_image":2432,"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},[],[],"2022-12-13 00:00",{"_uid":2437,"title":2438,"plugin":43,"description":2439},"373cea1e-28e3-46ac-b80f-269cda46b5ef","How to Tire Your Opponent Out in a Boxing Match | FightCamp","Maintaining your stamina in a fight is key & taking someone else's is better. Learn how to sap your opponent's strength in the ring from FightCamp.",{"id":2441,"alt":2442,"name":7,"focus":48,"title":2442,"filename":2443,"copyright":7,"fieldtype":50},5289440,"FightCamp - How to Tire Your Opponent Out in a Boxing Match","https://a.storyblok.com/f/115220/2400x990/6e6fa3f3a8/how-to-tire-your-opponent-out-in-a-boxing-match.png","Maintaining your stamina in a fight is key & taking someone else's is better. Boxer Iain Mackenzie shares ways to sap your opponent's strength in the ring.",[],"how-to-tire-your-opponent-out-in-a-boxing-match","blogs/how-to-tire-your-opponent-out-in-a-boxing-match",-5080,[1485],"1dfa39ac-f2c0-4bf7-837e-4e1d658e6782",[],{"name":2453,"created_at":2454,"published_at":2455,"updated_at":2456,"id":2457,"uuid":2458,"content":2459,"slug":2619,"full_slug":2620,"sort_by_date":48,"position":2621,"tag_list":2622,"is_startpage":9,"parent_id":1049,"meta_data":48,"group_id":2623,"first_published_at":2455,"release_id":48,"lang":60,"path":1488,"alternates":2624,"default_full_slug":48,"translated_slugs":48},"Think Fast! Ways To Improve Your Reflexes For Boxing","2023-01-20T18:28:46.633Z","2023-01-23T17:39:44.679Z","2023-01-23T17:39:44.708Z",250342532,"d100f64e-5170-4a7e-9667-970ef563d5a5",{"_uid":2460,"faqs":2461,"title":2453,"topic":2478,"author":687,"content":2493,"category":2601,"schedule":1887,"component":1036,"meta_info":2609,"cover_image":2613,"description":2617,"contributors":2618},"e44fbd29-94d5-4fa3-b5d9-4017c47031fa",[2462,2466,2470,2474],{"_uid":2463,"answer":2464,"question":2465,"component":1069},"e98beb49-4fd2-413f-add8-a0e51b647ad4","The Shoulder Touch Drill is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ","What is a Shoulder Touch Drill?",{"_uid":2467,"answer":2468,"question":2469,"component":1069},"c897ae08-734f-4e12-86f0-85de3dac185f","A cobra bag is a great piece of boxing equipment for reflex training. It will constantly come back at you when you hit it, forcing you to move out of the way and predict its path based on the angle you hit it at, which is a great way to train yourself to start recognizing punching angles.","What is a Cobra Bag?",{"_uid":2471,"answer":2472,"question":2473,"component":1069},"b07c4b0e-f6f4-4011-8e4f-d61ba4d64a8e","There is no way around it, the best way to train your fighting instincts is to fight. Sparring is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ","Does boxing sparring help with reflexes?",{"_uid":2475,"answer":2476,"question":2477,"component":1069},"77cacb29-39f8-49e4-8a76-f7a3ef3cd9bb","Free flow mitt work is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.","Does mitt work help with reflexes in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2479,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2491,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2492,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2480,"component":39,"meta_info":2488,"block_image":2489,"cover_image":2490,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2481,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2486,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2487,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2482,"component":118,"meta_info":2483,"meta_title":7,"block_image":2484,"cover_image":2485,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":705,"content":2494},[2495,2499,2504,2523,2528,2532,2537,2540,2545,2557,2562,2575,2580,2584,2588,2598],{"type":708,"content":2496},[2497],{"text":2498,"type":712},"Good reflexes are vital to the success of any boxer, but how do boxers like Canelo Alvarez and Vasyl Lomachenko build those incredible reflexes they display? Here are just a few ways to train up your reflexes for a fight.",{"type":739,"attrs":2500,"content":2501},{"level":741},[2502],{"text":2503,"type":712},"Practice, Practice, Practice",{"type":708,"content":2505},[2506,2508,2512,2514,2521],{"text":2507,"type":712},"There are no shortcuts in boxing, which is especially true for building your reflexes. Muscle memory will ",{"text":2509,"type":712,"marks":2510},"always",[2511],{"type":772},{"text":2513,"type":712}," be faster than conscious thought, which is why every great boxer spends hours and hours standing in front of a ",{"text":2515,"type":712,"marks":2516},"mirror",[2517],{"type":727,"attrs":2518},{"href":2519,"uuid":48,"anchor":48,"custom":2520,"target":730,"linktype":13},"https://youtu.be/44ILrXsrcNc",{},{"text":2522,"type":712}," working on their head movement and punch selection (also called framing). The key here is to make sure everything is perfect, speed and power will be there when you need them, but the technique needs to be trained.",{"type":739,"attrs":2524,"content":2525},{"level":989},[2526],{"text":2527,"type":712},"Shoulder Touch Drill",{"type":708,"content":2529},[2530],{"text":2531,"type":712},"This is an awesome and super safe drill to do with a partner, and it's something I use a lot when I’m not up to sparring for whatever reason. The goal is to touch your partner’s shoulder with your fingertips without allowing them to get yours. This teaches you how to react defensively while still being offensive, and helps you develop a reflexive understanding of distance management and threat prioritization. ",{"type":739,"attrs":2533,"content":2534},{"level":989},[2535],{"text":2536,"type":712},"Cobra Bag",{"type":708,"content":2538},[2539],{"text":2468,"type":712},{"type":739,"attrs":2541,"content":2542},{"level":989},[2543],{"text":2544,"type":712},"Sparring",{"type":708,"content":2546},[2547,2549,2555],{"text":2548,"type":712},"There is no way around it, the best way to train your fighting instincts is to fight. ",{"text":2544,"type":712,"marks":2550},[2551],{"type":727,"attrs":2552},{"href":2553,"uuid":48,"anchor":48,"custom":2554,"target":730,"linktype":13},"https://youtu.be/CBl-nLp-yog",{},{"text":2556,"type":712}," is, in my experience, almost always more fruitful well below 100% effort because at a full pace you tend to return to only what you know due to the risk of taking real damage, whereas at more relaxed levels of effort, you can try new things and work on your abilities without the risk of being flattened for a mistake. ",{"type":739,"attrs":2558,"content":2559},{"level":989},[2560],{"text":2561,"type":712},"“Free flow” mitt work",{"type":708,"content":2563},[2564,2566,2573],{"text":2565,"type":712},"Free flow ",{"text":2567,"type":712,"marks":2568},"mitt work",[2569],{"type":727,"attrs":2570},{"href":2571,"uuid":48,"anchor":48,"custom":2572,"target":730,"linktype":13},"https://youtu.be/6_sXi5PhSRI",{},{"text":2574,"type":712}," is basically what it sounds like, instead of following set patterns, your trainer will simply hold pads in certain directions and it is your job to figure out how to strike them accurately, and your job to figure out what footwork to use to maintain a good position. This training style is great for people who have a good handle on the basics in the theoretical field but haven’t had much chance to experience what it's like to use the tools they’ve studied.",{"type":739,"attrs":2576,"content":2577},{"level":989},[2578],{"text":2579,"type":712},"Think Fast",{"type":708,"content":2581},[2582],{"text":2583,"type":712},"Awesome reflexes are one of the flashiest-looking aspects of boxing, and those awesome displays of awareness are a huge part of what drew me to the sport. Like all good things, reflexes don’t come without effort, so think fast and stay quick on your feet. ",{"type":739,"attrs":2585,"content":2586},{"level":741},[2587],{"text":1451,"type":712},{"type":708,"content":2589},[2590,2591,2596],{"text":1455,"type":712},{"text":1457,"type":712,"marks":2592},[2593],{"type":727,"attrs":2594},{"href":1461,"uuid":48,"anchor":48,"custom":2595,"target":730,"linktype":13},{},{"text":2597,"type":712}," 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":708,"content":2599},[2600],{"text":1878,"type":712},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2602,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2607,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2608,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2603,"component":118,"meta_info":2604,"meta_title":7,"block_image":2605,"cover_image":2606,"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":2610,"title":2611,"plugin":43,"description":2612},"4e01a1ac-6aae-4364-932d-fd359113f809","Ways To Improve Your Reflexes For Boxing | FightCamp","In boxing you need powerful punches, to think fast, and to react even faster. FightCamp is sharing ways how you can improve your reflexes in the ring.",{"id":2614,"alt":2615,"name":7,"focus":7,"title":2615,"filename":2616,"copyright":7,"fieldtype":50,"is_external_url":9},6942740,"FightCamp - Ways To Improve Your Reflexes For Boxing","https://a.storyblok.com/f/115220/2400x990/244feeeb75/fightcamp-ways-to-improve-your-reflexes-for-boxing.png","In boxing you need powerful punches, to think fast, and react even faster. Boxer Iain MacKenzie is sharing ways how you can improve your reflexes in the ring.",[],"think-fast-ways-to-improve-your-reflexes-for-boxing","blogs/think-fast-ways-to-improve-your-reflexes-for-boxing",-5670,[1485],"82ea0218-5096-4385-9f8d-9d1756f6db5c",[],{"name":1036,"created_at":2626,"published_at":2627,"updated_at":2628,"id":2629,"uuid":2630,"content":2631,"slug":1036,"full_slug":2652,"sort_by_date":48,"position":446,"tag_list":2653,"is_startpage":9,"parent_id":2654,"meta_data":48,"group_id":2655,"first_published_at":2656,"release_id":48,"lang":60,"path":7,"alternates":2657,"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":2632,"component":2633,"meta_info":2634,"custom_content_list":2636},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2635,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2637,2642,2647],{"_uid":2638,"label":2639,"value":2640,"dev_id":2641,"component":712},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2643,"label":2644,"value":2645,"dev_id":2646,"component":712},"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":2648,"label":2649,"value":2650,"dev_id":2651,"component":712},"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",[],1785892870284]