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The core muscles include the pelvic floor, abdominals, obliques, lumbar back, diaphragm, glutes, latissimus dorsi (lats), hamstrings, and hip ab/adductors. Utilizing a combination of some or all of those muscles, the core helps stabilize the thorax and pelvis during dynamic movements, like those in boxing training. One of the best pieces of equipment that a boxer can use to help work the core muscles is the stability ball. The stability ball allows one to perform a variety of different exercises that help build a strong, lean, and toned midsection.","What Is Considered Your Core?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"4cac11e2-e5ea-48b4-a813-83ed0e2d6b4b","Rest the stability ball on the ground and stand behind it. Carefully roll yourself out on top of the ball with your knees on top of the ball as if you were in a kneeling position, your hands on the ground, and your arms locked out. From here, drop your hips down and rotate your knees to the left, focusing on keeping your upper body still. Your knees should now be parallel with the ground pointing towards the wall. Keeping your core engaged, return to the starting position. Drop your hips again, this time in the opposite direction to the right, until your knees are pointing towards the opposite wall. Return to starting position. Repeat for a total of 20 reps on each side. Carefully roll back to standing position. Key focus: As your balance improves, use the motion of the movement and the ball to bounce up and increase the tempo.","Stability Ball Exercises: Core Rotation (20 reps each side)",{"_uid":676,"answer":677,"question":678,"component":670},"0e115597-ec4c-4e3c-84ae-c94379473ad2","Rest the stability ball on the ground and stand behind it. Place both hands on opposite sides of the ball, similar to a 10 and 2 o’clock positions. Carefully place one knee on the ball, then the other. You should now be on all fours on top of the stability ball. Maintaining balance, keeping your core engaged, slowly let go with your hands and come to a full, upright, kneeling position. Focus on keeping your core engaged throughout the exercise, and make sure to breathe. For added balance, use your arms to help stabilize your torso and your movements. Continue to balance for as long as you can (30-60 seconds). To dismount, place your hands back onto the ball, and slowly roll backward, until your feet are back on the ground","Stability Ball Exercises: Knee Balance (30-60 seconds)",{"_uid":680,"answer":681,"question":682,"component":670},"68d5aa21-d039-42e7-b05d-e467be02d382","Rest the stability ball on the ground and stand behind it. Carefully roll yourself out on top of the ball, walking your hands out on the ground until you are in a plank position with your feet on top of the ball. Keeping your core engaged, walk your hands back to the starting position behind the stability ball. Repeat, walking your hands back out until you are in full plank extension with your feet on top of the ball, hold for a full count, then walk back to start. Repeat for a total of 10 reps. For an added challenge, add a push-up at the top of the plank position","Stability Ball Exercises: Walk Out (10 reps)",{"_uid":684,"answer":685,"question":686,"component":670},"61b10684-9534-4fb2-8c57-030e45977599","Start by lying on the ground with your feet on top of the stability ball and your arms at your sides for balance. Engage your core and squeeze your glutes to lift your hips off the ground. Your body should be in a straight line. Drive your heels into the stability ball and curl the ball back towards your glutes. Hold for a second, then slowly roll the ball back until your legs are in full extension. Repeat for a total of 20 reps. On your final curl, hold for 30-40 seconds for an added burn","Stability Ball Exercises: Hamstring Curl (20 reps)",{"_uid":688,"answer":689,"question":690,"component":670},"547e71fd-bd17-4f64-80f1-dfe06966d8db","Start in a standing position with your back facing a wall. Position the stability ball between you and the wall in the thoracic region of your back. Balancing on your right foot, slowly squat down and perform a single leg pistol squat by lifting your left foot off the ground. Squat as deep as you can. Rise and return to the starting position. Switch legs and repeat by balancing on your left foot. Repeat for a total of 5-10 reps on each leg","Stability Ball Exercises: One Leg Squat (5-10 reps each leg)",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":692,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":704,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":705,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":693,"component":39,"meta_info":701,"block_image":702,"cover_image":703,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":694,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":699,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":700,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":695,"component":118,"meta_info":696,"meta_title":7,"block_image":697,"cover_image":698,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"name":707,"created_at":708,"published_at":709,"updated_at":710,"id":711,"uuid":712,"content":713,"slug":723,"full_slug":724,"sort_by_date":48,"position":113,"tag_list":725,"is_startpage":9,"parent_id":726,"meta_data":48,"group_id":727,"first_published_at":728,"release_id":48,"lang":60,"path":48,"alternates":729,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":714,"_uid":715,"name":707,"photo":716,"component":720,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":721,"social_link_linkedin":7,"social_link_instagram":722,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":717,"alt":707,"name":718,"focus":48,"title":707,"filename":719,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":731,"content":732},"doc",[733,767,773,789,795,807,856,862,874,881,890,950,963,969,978,1035,1041,1050,1087,1093,1102,1148,1154,1163,1207,1223,1275,1280],{"type":734,"content":735},"paragraph",[736,739,745,753,755,759,765],{"text":737,"type":738},"When it comes to strength training for boxers, nothing is more important than being able to deliver ","text",{"text":740,"type":738,"marks":741}," ",[742],{"type":743,"attrs":744},"styled",{"class":7},{"text":746,"type":738,"marks":747},"powerful",[748],{"type":749,"attrs":750},"link",{"href":751,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-exercises-to-increase-punching-power-no-equipment-needed","_blank",{"text":754,"type":738},", ",{"text":740,"type":738,"marks":756},[757],{"type":743,"attrs":758},{"class":7},{"text":760,"type":738,"marks":761},"fast",[762],{"type":749,"attrs":763},{"href":764,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/how-to-increase-punching-speed-boxing-tips-and-exercises",{"text":766,"type":738},", accurate punches, and, one of the best ways to make the most of each punch is to build up core strength and stamina.",{"type":768,"attrs":769,"content":771},"heading",{"level":770},2,[772],{"text":669,"type":738},{"type":734,"content":774},[775,777,781,787],{"text":776,"type":738},"Your core is more than just the abdominal muscles that most people think of. The core muscles include: the pelvic floor, abdominals, obliques, lumbar back, diaphragm, ",{"text":740,"type":738,"marks":778},[779],{"type":743,"attrs":780},{"class":7},{"text":782,"type":738,"marks":783},"glutes",[784],{"type":749,"attrs":785},{"href":786,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/3-glute-strengthening-exercises-for-boxing-no-equipment-needed",{"text":788,"type":738},", latissimus dorsi (lats), hamstrings, and hip ab/adductors.",{"type":734,"content":790},[791,793],{"text":792,"type":738},"Utilizing a combination of some or all of those muscles, the core helps stabilize the thorax and pelvis during dynamic movements, like those in boxing training. One of the best pieces of equipment that a boxer can use to help work the core muscles is the stability ball. The stability ball allows one to perform a variety of different exercises that help build a strong, lean, and toned midsection.",{"type":794},"hard_break",{"type":796,"attrs":797},"blok",{"id":798,"body":799},"b3408f90-55d9-4a75-99d2-5e537d40d2b1",[800],{"_uid":801,"image":802,"component":806},"i-feac4010-389e-4f55-8f56-ed358030bff5",{"id":803,"alt":804,"name":7,"focus":48,"title":804,"filename":805,"copyright":7,"fieldtype":50},3413646,"Flo Master's Stability Ball Exercises for Boxers","https://a.storyblok.com/f/115220/700x1100/2af6be2f85/stability_ball_exercises.jpg","content_image",{"type":734,"content":808},[809,811,815,821,826,828,832,838,840,844,850,854],{"text":810,"type":738},"Today, we will highlight FightCamp Trainer Flo Master and his top 5 stability ball exercises to get you in fighting shape. Through this routine, you’ll ",{"text":740,"type":738,"marks":812},[813],{"type":743,"attrs":814},{"class":7},{"text":816,"type":738,"marks":817},"strengthen your core",[818],{"type":749,"attrs":819},{"href":820,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/top-6-six-faqs-how-to-get-six-pack-abs",{"text":822,"type":738,"marks":823},"  ",[824],{"type":743,"attrs":825},{"class":7},{"text":827,"type":738},"for added ",{"text":740,"type":738,"marks":829},[830],{"type":743,"attrs":831},{"class":7},{"text":833,"type":738,"marks":834},"punching power",[835],{"type":749,"attrs":836},{"href":837,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-to-increase-punching-power-without-boxing-equipment",{"text":839,"type":738},", work on ",{"text":740,"type":738,"marks":841},[842],{"type":743,"attrs":843},{"class":7},{"text":845,"type":738,"marks":846},"balance",[847],{"type":749,"attrs":848},{"href":849,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/how-do-boxers-stay-balanced",{"text":822,"type":738,"marks":851},[852],{"type":743,"attrs":853},{"class":7},{"text":855,"type":738},"for improved mobility, and strengthen your shoulders and posterior chain.",{"type":768,"attrs":857,"content":858},{"level":770},[859,861],{"text":860,"type":738},"Flo’s 5 Stability Ball Exercises",{"type":794},{"type":796,"attrs":863},{"id":798,"body":864},[865],{"_uid":866,"link":867,"image":869,"title":871,"component":873},"i-22d07dd6-b460-4bad-93f5-43df0f26163e",{"id":7,"url":868,"linktype":13,"fieldtype":14,"cached_url":868},"https://youtu.be/vBll38ldiQE",{"id":870,"alt":871,"name":7,"focus":48,"title":871,"filename":872,"copyright":7,"fieldtype":50},3413650,"Stability Ball Exercises For Boxing | 5 Training Moves","https://a.storyblok.com/f/115220/1244x700/54c34a4951/stability_ball_exercises_youtube-video.jpg","image_video_link",{"type":768,"attrs":875,"content":877},{"level":876},3,[878,880],{"text":879,"type":738},"Core Rotation (20 reps each side)",{"type":794},{"type":796,"attrs":882},{"id":798,"body":883},[884],{"_uid":885,"image":886,"component":806},"i-328ba61c-a6b1-4a98-b727-53713db5ece1",{"id":887,"alt":888,"name":7,"focus":48,"title":888,"filename":889,"copyright":7,"fieldtype":50},3413655,"Flo Master Doing Stability Ball Core Rotations","https://a.storyblok.com/f/115220/700x1100/46a02eb238/stability_ball_core_rotations.jpg",{"type":891,"content":892},"bullet_list",[893,900,906,920,926,932,938,944],{"type":894,"content":895},"list_item",[896],{"type":734,"content":897},[898],{"text":899,"type":738},"Rest the stability ball on the ground and stand behind it",{"type":894,"content":901},[902],{"type":734,"content":903},[904],{"text":905,"type":738},"Carefully roll yourself out on top of the ball with your knees on top of the ball as if you were in a kneeling position, your hands on the ground, and your arms locked out",{"type":894,"content":907},[908,912],{"type":734,"content":909},[910],{"text":911,"type":738},"From here, drop your hips down and rotate your knees to the left, focusing on keeping your upper body still",{"type":891,"content":913},[914],{"type":894,"content":915},[916],{"type":734,"content":917},[918],{"text":919,"type":738},"Your knees should now be parallel with the ground pointing towards the wall",{"type":894,"content":921},[922],{"type":734,"content":923},[924],{"text":925,"type":738},"Keeping your core engaged, return to the starting position",{"type":894,"content":927},[928],{"type":734,"content":929},[930],{"text":931,"type":738},"Drop your hips again, this time in the opposite direction to the right, until your knees are pointing towards the opposite wall",{"type":894,"content":933},[934],{"type":734,"content":935},[936],{"text":937,"type":738},"Return to starting position",{"type":894,"content":939},[940],{"type":734,"content":941},[942],{"text":943,"type":738},"Repeat for a total of 20 reps on each side",{"type":894,"content":945},[946],{"type":734,"content":947},[948],{"text":949,"type":738},"Carefully roll back to standing position",{"type":734,"content":951},[952,957,961],{"text":953,"type":738,"marks":954},"Key focus: ",[955],{"type":956},"bold",{"text":740,"type":738,"marks":958},[959],{"type":743,"attrs":960},{"class":7},{"text":962,"type":738},"As your balance improves, use the motion of the movement and the ball to bounce up and increase the tempo.",{"type":768,"attrs":964,"content":965},{"level":876},[966,968],{"text":967,"type":738},"Knee Balance (30-60 seconds)",{"type":794},{"type":796,"attrs":970},{"id":798,"body":971},[972],{"_uid":973,"image":974,"component":806},"i-18f0108f-5d77-4f5e-bcb8-a68575469a7c",{"id":975,"alt":976,"name":7,"focus":48,"title":976,"filename":977,"copyright":7,"fieldtype":50},3413657,"Flo Master Doing a Stability Ball Knee Balance","https://a.storyblok.com/f/115220/700x1100/a9d50562c7/stability_ball_knee_balance.jpg",{"type":891,"content":979},[980,985,991,1005,1011,1017,1023,1029],{"type":894,"content":981},[982],{"type":734,"content":983},[984],{"text":899,"type":738},{"type":894,"content":986},[987],{"type":734,"content":988},[989],{"text":990,"type":738},"Place both hands on opposite sides of the ball, similar to a 10 and 2 o’clock positions",{"type":894,"content":992},[993,997],{"type":734,"content":994},[995],{"text":996,"type":738},"Carefully place one knee on the ball, then the other",{"type":891,"content":998},[999],{"type":894,"content":1000},[1001],{"type":734,"content":1002},[1003],{"text":1004,"type":738},"You should now be on all fours on top of the stability ball",{"type":894,"content":1006},[1007],{"type":734,"content":1008},[1009],{"text":1010,"type":738},"Maintaining balance, keeping your core engaged, slowly let go with your hands and come to a full, upright, kneeling position",{"type":894,"content":1012},[1013],{"type":734,"content":1014},[1015],{"text":1016,"type":738},"Focus on keeping your core engaged throughout the exercise, and make sure to breathe",{"type":894,"content":1018},[1019],{"type":734,"content":1020},[1021],{"text":1022,"type":738},"For added balance, use your arms to help stabilize your torso and your movements",{"type":894,"content":1024},[1025],{"type":734,"content":1026},[1027],{"text":1028,"type":738},"Continue to balance for as long as you can (30-60 seconds)",{"type":894,"content":1030},[1031],{"type":734,"content":1032},[1033],{"text":1034,"type":738},"To dismount, place your hands back onto the ball, and slowly roll backwards, until your feet are back on the ground",{"type":768,"attrs":1036,"content":1037},{"level":876},[1038,1040],{"text":1039,"type":738},"Walk Out (10 reps)",{"type":794},{"type":796,"attrs":1042},{"id":798,"body":1043},[1044],{"_uid":1045,"image":1046,"component":806},"i-c3ff8005-b8d5-441f-aa18-b09b3d6e429a",{"id":1047,"alt":1048,"name":7,"focus":48,"title":1048,"filename":1049,"copyright":7,"fieldtype":50},3413661,"Flo Master Doing a Stability Ball Walk Out","https://a.storyblok.com/f/115220/700x1100/fc7116c0d8/stability_ball_walk_out.jpg",{"type":891,"content":1051},[1052,1057,1063,1069,1075,1081],{"type":894,"content":1053},[1054],{"type":734,"content":1055},[1056],{"text":899,"type":738},{"type":894,"content":1058},[1059],{"type":734,"content":1060},[1061],{"text":1062,"type":738},"Carefully roll yourself out on top of the ball, walking your hands out on the ground until you are in a plank position with your feet on top of the ball",{"type":894,"content":1064},[1065],{"type":734,"content":1066},[1067],{"text":1068,"type":738},"Keeping your core engaged, walk your hands back to the starting position behind the stability ball",{"type":894,"content":1070},[1071],{"type":734,"content":1072},[1073],{"text":1074,"type":738},"Repeat, walking your hands back out until you are in full plank extension with your feet on top of ball, hold for a full count, then walk back to start",{"type":894,"content":1076},[1077],{"type":734,"content":1078},[1079],{"text":1080,"type":738},"Repeat for a total of 10 reps",{"type":894,"content":1082},[1083],{"type":734,"content":1084},[1085],{"text":1086,"type":738},"For added challenge, add a push-up at the top of the plank position",{"type":768,"attrs":1088,"content":1089},{"level":876},[1090,1092],{"text":1091,"type":738},"Hamstring Curl (20 reps)",{"type":794},{"type":796,"attrs":1094},{"id":798,"body":1095},[1096],{"_uid":1097,"image":1098,"component":806},"i-442f5a6c-fae3-4b03-8e4f-2601390c3eba",{"id":1099,"alt":1100,"name":7,"focus":48,"title":1100,"filename":1101,"copyright":7,"fieldtype":50},3413662,"Flo Master Doing a Stability Ball Hamstring Curl","https://a.storyblok.com/f/115220/700x1100/07aa4e40cf/stability_ball_hamstring_curls.jpg",{"type":891,"content":1103},[1104,1110,1124,1130,1136,1142],{"type":894,"content":1105},[1106],{"type":734,"content":1107},[1108],{"text":1109,"type":738},"Start by lying on the ground with your feet on top of the stability ball and your arms at your sides for balance",{"type":894,"content":1111},[1112,1116],{"type":734,"content":1113},[1114],{"text":1115,"type":738},"Engage your core and squeeze your glutes to lift your hips off the ground",{"type":891,"content":1117},[1118],{"type":894,"content":1119},[1120],{"type":734,"content":1121},[1122],{"text":1123,"type":738},"Your body should be in a straight line",{"type":894,"content":1125},[1126],{"type":734,"content":1127},[1128],{"text":1129,"type":738},"Drive your heels into the stability ball and curl the ball back towards your glutes",{"type":894,"content":1131},[1132],{"type":734,"content":1133},[1134],{"text":1135,"type":738},"Hold for a second, then slowly roll the ball back until your legs are in full extension",{"type":894,"content":1137},[1138],{"type":734,"content":1139},[1140],{"text":1141,"type":738},"Repeat for a total of 20 reps",{"type":894,"content":1143},[1144],{"type":734,"content":1145},[1146],{"text":1147,"type":738},"On your final curl, hold for 30-40 seconds for an added burn",{"type":768,"attrs":1149,"content":1150},{"level":876},[1151,1153],{"text":1152,"type":738},"One Leg Squat (5-10 reps each leg)",{"type":794},{"type":796,"attrs":1155},{"id":798,"body":1156},[1157],{"_uid":1158,"image":1159,"component":806},"i-0eb923d2-439f-4324-9415-e4d3bde6a365",{"id":1160,"alt":1161,"name":7,"focus":48,"title":1161,"filename":1162,"copyright":7,"fieldtype":50},3413663,"Flo Master Doing a Stability Ball One Leg Squat","https://a.storyblok.com/f/115220/700x1100/42a45188f6/stability_ball_one_leg_squat.jpg",{"type":891,"content":1164},[1165,1171,1177,1183,1189,1195,1201],{"type":894,"content":1166},[1167],{"type":734,"content":1168},[1169],{"text":1170,"type":738},"Start in a standing position with your back facing a wall",{"type":894,"content":1172},[1173],{"type":734,"content":1174},[1175],{"text":1176,"type":738},"Position the stability ball between you and the wall in the thoracic region of your back",{"type":894,"content":1178},[1179],{"type":734,"content":1180},[1181],{"text":1182,"type":738},"Balancing on your right foot, slowly squat down and perform a single leg pistol squat by lifting your left foot off the ground",{"type":894,"content":1184},[1185],{"type":734,"content":1186},[1187],{"text":1188,"type":738},"Squat as deep as you can",{"type":894,"content":1190},[1191],{"type":734,"content":1192},[1193],{"text":1194,"type":738},"Rise and return to the starting position",{"type":894,"content":1196},[1197],{"type":734,"content":1198},[1199],{"text":1200,"type":738},"Switch legs and repeat by balancing on your left foot",{"type":894,"content":1202},[1203],{"type":734,"content":1204},[1205],{"text":1206,"type":738},"Repeat for a total of 5-10 reps on each leg",{"type":734,"content":1208},[1209,1211,1215,1221],{"text":1210,"type":738},"There you have it, FightCamp Trainer Flo Master’s top 5 stability ball exercises to build ",{"text":740,"type":738,"marks":1212},[1213],{"type":743,"attrs":1214},{"class":7},{"text":1216,"type":738,"marks":1217},"core strength",[1218],{"type":749,"attrs":1219},{"href":1220,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/6-pack-abs-in-10-minutes-core-workout",{"text":1222,"type":738},", get your midsection ripped, and improve your balance. Incorporating these exercises into your boxing training regimen will enhance your fighting skills inside the ring and make you even more elusive and harder for your opponent to hit.",{"type":734,"content":1224},[1225,1227,1231,1237,1239,1243,1249,1251,1257,1259,1263,1269,1273],{"text":1226,"type":738},"If you loved this boxing core workout and want to see what else Flo and the other FightCamp Trainers have in store, check out our other ",{"text":740,"type":738,"marks":1228},[1229],{"type":743,"attrs":1230},{"class":7},{"text":1232,"type":738,"marks":1233},"YouTube videos",[1234],{"type":749,"attrs":1235},{"href":1236,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://bit.ly/3oYefXf",{"text":1238,"type":738},",",{"text":822,"type":738,"marks":1240},[1241],{"type":743,"attrs":1242},{"class":7},{"text":1244,"type":738,"marks":1245},"blog",[1246],{"type":749,"attrs":1247},{"href":1248,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://blog.joinfightcamp.com/",{"text":1250,"type":738},", and workouts on the ",{"text":1252,"type":738,"marks":1253},"FightCamp App",[1254],{"type":749,"attrs":1255},{"href":1256,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{"text":1258,"type":738},". Start your training with ",{"text":740,"type":738,"marks":1260},[1261],{"type":743,"attrs":1262},{"class":7},{"text":1264,"type":738,"marks":1265},"FightCamp",[1266],{"type":749,"attrs":1267},{"href":1268,"uuid":48,"anchor":48,"target":752,"linktype":48},"https://joinfightcamp.com/?utm_source=organic&utm_medium=blog&utm_campaign=homepage&utm_content=",{"text":822,"type":738,"marks":1270},[1271],{"type":743,"attrs":1272},{"class":7},{"text":1274,"type":738},"today!",{"type":768,"attrs":1276,"content":1277},{"level":876},[1278],{"text":1279,"type":738},"Related Articles",{"type":734,"content":1281},[1282,1287,1288,1293,1294,1299,1300,1306,1307],{"text":1283,"type":738,"marks":1284},"Top 6 FAQs: How To Get Six Pack Abs",[1285],{"type":749,"attrs":1286},{"href":820,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":794},{"text":1289,"type":738,"marks":1290},"6-Pack Abs In 10 Minutes: Core Workout",[1291],{"type":749,"attrs":1292},{"href":1220,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":794},{"text":1295,"type":738,"marks":1296},"How Do Boxers Stay Balanced?",[1297],{"type":749,"attrs":1298},{"href":849,"uuid":48,"anchor":48,"target":48,"linktype":48},{"type":794},{"text":1301,"type":738,"marks":1302},"Shred and Stabilize Your Core with All New Core Workouts",[1303],{"type":749,"attrs":1304},{"href":1305,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/news/shred-and-stabilize-your-core-with-all-new-core-workouts",{"type":794},{"text":1308,"type":738,"marks":1309},"Get Toned Fast With Kickboxing At-Home",[1310],{"type":749,"attrs":1311},{"href":1312,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/kickboxing/get-toned-fast-with-kickboxing-at-home",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1314,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1319,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1320,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1315,"component":118,"meta_info":1316,"meta_title":7,"block_image":1317,"cover_image":1318,"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},[],[],"2021-07-29 00:00","article",{"_uid":1324,"title":657,"plugin":43,"description":1325},"52b48c07-847c-439b-a551-dcda49450f4f","FightCamp Trainer Flo Master shows you FIVE stability ball exercises that will increase core strength and enable you to deliver stronger, faster boxing punches.",{"id":1327,"alt":657,"name":7,"focus":48,"title":657,"filename":1328,"copyright":7,"fieldtype":50},3413645,"https://a.storyblok.com/f/115220/2400x990/2654aa66a8/5-stability-ball-exercises-for-boxers.jpg",[],[],"top-5-stability-ball-exercises-for-boxers","blogs/top-5-stability-ball-exercises-for-boxers",-1560,[],60887917,"e304195b-655c-48dc-a23b-746ad8adf409","2021-07-29T13:56:00.000Z",[],["Reactive",1340],[1341,1638,1914,2263,2603,2871],{"name":1342,"created_at":1343,"published_at":1344,"updated_at":1345,"id":1346,"uuid":1347,"content":1348,"slug":1629,"full_slug":1630,"sort_by_date":48,"position":1631,"tag_list":1632,"is_startpage":9,"parent_id":1335,"meta_data":48,"group_id":1634,"first_published_at":1635,"release_id":48,"lang":60,"path":1636,"alternates":1637,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1349,"faqs":1350,"title":1363,"topic":1364,"author":1379,"content":1380,"category":1610,"schedule":1618,"component":1322,"meta_info":1619,"cover_image":1623,"description":1627,"contributors":1628},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1351,1355,1359],{"_uid":1352,"answer":1353,"question":1354,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1356,"answer":1357,"question":1358,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1360,"answer":1361,"question":1362,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1365,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1377,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1378,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1366,"component":39,"meta_info":1374,"block_image":1375,"cover_image":1376,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1367,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1372,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1373,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1368,"component":118,"meta_info":1369,"meta_title":7,"block_image":1370,"cover_image":1371,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":731,"content":1381},[1382,1386,1391,1404,1419,1424,1444,1448,1453,1470,1474,1494,1498,1503,1518,1522,1527,1551,1556,1570,1574,1588,1593,1606],{"type":734,"content":1383},[1384],{"text":1385,"type":738},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":768,"attrs":1387,"content":1388},{"level":770},[1389],{"text":1390,"type":738},"Floyd “Money” Mayweather Jr.",{"type":796,"attrs":1392},{"id":1393,"body":1394},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1395],{"url":1396,"_uid":1398,"image":1399,"component":806,"copyright_details":1403},{"id":7,"url":7,"linktype":1397,"fieldtype":14,"cached_url":7},"story","i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1400,"alt":1401,"name":7,"focus":7,"title":1401,"filename":1402,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":734,"content":1405},[1406,1408,1417],{"text":1407,"type":738},"Regarded as the best technical boxer of this age, ",{"text":1409,"type":738,"marks":1410},"Floyd Mayweather Jr.",[1411,1415],{"type":749,"attrs":1412},{"href":1413,"uuid":48,"anchor":48,"custom":1414,"target":752,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1416},"underline",{"text":1418,"type":738}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":768,"attrs":1420,"content":1421},{"level":876},[1422],{"text":1423,"type":738},"The Philly Shell",{"type":891,"content":1425},[1426,1432,1438],{"type":894,"content":1427},[1428],{"type":734,"content":1429},[1430],{"text":1431,"type":738},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":894,"content":1433},[1434],{"type":734,"content":1435},[1436],{"text":1437,"type":738},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":894,"content":1439},[1440],{"type":734,"content":1441},[1442],{"text":1443,"type":738},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":734,"content":1445},[1446],{"text":1447,"type":738},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":768,"attrs":1449,"content":1450},{"level":770},[1451],{"text":1452,"type":738},"Pernell “Sweet Pea” Whitaker",{"type":796,"attrs":1454},{"id":1393,"body":1455},[1456],{"url":1457,"_uid":1458,"image":1459,"component":806,"copyright_details":1463},{"id":7,"url":7,"linktype":1397,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1460,"alt":1461,"name":7,"focus":7,"title":1461,"filename":1462,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1464],{"_uid":1465,"link":1466,"title":1468,"component":1469},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1467,"target":752,"linktype":13,"fieldtype":14,"cached_url":1467},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":734,"content":1471},[1472],{"text":1473,"type":738},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":891,"content":1475},[1476,1482,1488],{"type":894,"content":1477},[1478],{"type":734,"content":1479},[1480],{"text":1481,"type":738},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":894,"content":1483},[1484],{"type":734,"content":1485},[1486],{"text":1487,"type":738},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":894,"content":1489},[1490],{"type":734,"content":1491},[1492],{"text":1493,"type":738},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":734,"content":1495},[1496],{"text":1497,"type":738},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":768,"attrs":1499,"content":1500},{"level":770},[1501],{"text":1502,"type":738},"Muhammad Ali",{"type":796,"attrs":1504},{"id":1393,"body":1505},[1506],{"url":1507,"_uid":1508,"image":1509,"component":806,"copyright_details":1512},{"id":7,"url":7,"linktype":1397,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1510,"alt":1401,"name":7,"focus":7,"title":1401,"filename":1511,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1513],{"_uid":1514,"link":1515,"title":1517,"component":1469},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":1516,"target":752,"linktype":13,"fieldtype":14,"cached_url":1516},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":734,"content":1519},[1520],{"text":1521,"type":738},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":768,"attrs":1523,"content":1524},{"level":876},[1525],{"text":1526,"type":738},"The Ali Shuffle",{"type":891,"content":1528},[1529,1545],{"type":894,"content":1530},[1531],{"type":734,"content":1532},[1533,1535,1543],{"text":1534,"type":738},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":1536,"type":738,"marks":1537},"To do the Ali Shuffle",[1538,1542],{"type":749,"attrs":1539},{"href":1540,"uuid":48,"anchor":48,"custom":1541,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1416},{"text":1544,"type":738},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":894,"content":1546},[1547],{"type":734,"content":1548},[1549],{"text":1550,"type":738},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":768,"attrs":1552,"content":1553},{"level":876},[1554],{"text":1555,"type":738},"The Rope a Dope",{"type":891,"content":1557},[1558,1564],{"type":894,"content":1559},[1560],{"type":734,"content":1561},[1562],{"text":1563,"type":738},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":894,"content":1565},[1566],{"type":734,"content":1567},[1568],{"text":1569,"type":738},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":734,"content":1571},[1572],{"text":1573,"type":738},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":734,"content":1575},[1576,1578,1586],{"text":1577,"type":738},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":1579,"type":738,"marks":1580},"FightCamp Community",[1581,1585],{"type":749,"attrs":1582},{"href":1583,"uuid":48,"anchor":48,"custom":1584,"target":752,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1416},{"text":1587,"type":738},"!",{"type":768,"attrs":1589,"content":1590},{"level":770},[1591],{"text":1592,"type":738},"Train Like a Fighter",{"type":734,"content":1594},[1595,1597,1604],{"text":1596,"type":738},"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":1264,"type":738,"marks":1598},[1599,1603],{"type":749,"attrs":1600},{"href":1601,"uuid":48,"anchor":48,"custom":1602,"target":752,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1416},{"text":1605,"type":738}," 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":734,"content":1607},[1608],{"text":1609,"type":738},"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":1611,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1616,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1617,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1612,"component":118,"meta_info":1613,"meta_title":7,"block_image":1614,"cover_image":1615,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1620,"title":1621,"plugin":43,"description":1622},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":1624,"alt":1625,"name":7,"focus":7,"title":1625,"filename":1626,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1633],"featured","0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z","training/{{story.slug}}",[],{"name":1639,"created_at":1640,"published_at":1641,"updated_at":1642,"id":1643,"uuid":1644,"content":1645,"slug":1908,"full_slug":1909,"sort_by_date":48,"position":1910,"tag_list":1911,"is_startpage":9,"parent_id":1335,"meta_data":48,"group_id":1912,"first_published_at":1641,"release_id":48,"lang":60,"path":1636,"alternates":1913,"default_full_slug":48,"translated_slugs":48},"Boxing Drills to Take Your Inside Fighting to the Next Level","2022-03-31T12:16:36.890Z","2023-01-18T16:49:28.137Z","2023-01-18T16:49:28.159Z",120354765,"01e66271-8758-49bd-b49d-5c765abd4ba1",{"_uid":1646,"faqs":1647,"title":1639,"topic":1668,"author":1379,"content":1683,"category":1889,"schedule":1897,"component":1322,"meta_info":1898,"cover_image":1902,"description":1906,"contributors":1907},"21563324-6383-4226-86da-b9779cd26bde",[1648,1652,1656,1660,1664],{"_uid":1649,"answer":1650,"question":1651,"component":670},"1d9c0a44-c10d-4489-9698-9187706d7e0c","Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these close-range fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.","What is inside fighting in boxing?",{"_uid":1653,"answer":1654,"question":1655,"component":670},"6cfd4306-70fb-4bf2-8dd8-d4aaed1ed131","Here are three (3) boxing drills to help take your inside fighting to the next level:\n1. Rolling Punch Drill\n2. Danger Close Drill\n3. Rolling Thunder Drill","What are boxing drills to help with inside fighting?",{"_uid":1657,"answer":1658,"question":1659,"component":670},"a82dfa48-5506-4871-b5f2-e36f3a457c6f","Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus, it’s a killer leg workout!)\n- Start in your boxing stance and shift the majority of your weight onto one leg\n- Bend your knees until your thigh muscles are supporting your weight\n- Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw\n- Develop a steady rhythm, and then start mixing punches in\n- You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from","What is a rolling punch drill in boxing?",{"_uid":1661,"answer":1662,"question":1663,"component":670},"3d42c4c2-c6df-43f2-9acf-886d4535db28","A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.\n- Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high\n- From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches\n\nKey focus: Pay special attention to your hip rotation and throw tight, compact shots like hooks and uppercuts. You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.","What is the danger close drill in boxing?",{"_uid":1665,"answer":1666,"question":1667,"component":670},"89f336b4-9e12-48a4-81b9-8167f5419ebf","A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.\n- On a heavy bag, set an interval of your choosing\n- I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength\n- Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks\n- Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist\n- Rest for 1 minute in between each round to recover\n\nTip: Maintaining a calm and steady breath will help you establish your rhythm.","What is a rolling thunder drill in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1669,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1681,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1682,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1670,"component":39,"meta_info":1678,"block_image":1679,"cover_image":1680,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1671,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1676,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1677,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1672,"component":118,"meta_info":1673,"meta_title":7,"block_image":1674,"cover_image":1675,"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":731,"content":1684},[1685,1698,1710,1715,1719,1753,1758,1762,1776,1802,1807,1811,1847,1864,1869,1873,1877,1886],{"type":734,"content":1686},[1687,1689,1696],{"text":1688,"type":738},"Inside fighting, or fighting at very close range, a boxing technique often used by aggressive fighters, is perhaps the most iconic style in the sport of boxing. Brave, rough, and tumble brawlers standing toe-to-toe are what many consider to be the heart of the sport, and many boxers train specifically to excel in these ",{"text":1690,"type":738,"marks":1691},"close-range",[1692],{"type":749,"attrs":1693},{"href":1694,"uuid":48,"anchor":48,"custom":1695,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1697,"type":738}," fire fights. How can you demonstrate this in your own at-home boxing training? Here are some tips and drills that a boxer at any level can use to improve their inside fighting skills.",{"type":796,"attrs":1699},{"id":1700,"body":1701},"52fa91c7-90bf-43d9-8857-79752817914b",[1702],{"url":1703,"_uid":1704,"image":1705,"component":806,"copyright_details":1709},{"id":7,"url":7,"linktype":1397,"fieldtype":14,"cached_url":7},"i-2ea6730c-491a-40a3-bc63-8eea75651835",{"id":1706,"alt":1707,"name":7,"focus":48,"title":1707,"filename":1708,"copyright":7,"fieldtype":50},5465349,"FightCamp - Inside Fighting Boxing Drills","https://a.storyblok.com/f/115220/1100x1100/b056cb14b5/fightcamp-boxing-drills.png",[],{"type":768,"attrs":1711,"content":1712},{"level":770},[1713],{"text":1714,"type":738},"Rolling Punch Drill",{"type":734,"content":1716},[1717],{"text":1718,"type":738},"Also called a sidewinder drill or a shift drill, the purpose of a rolling punch drill is to help you learn to shift your weight properly when you punch. (Drill bonus: it’s a killer leg workout!)",{"type":891,"content":1720},[1721,1727,1733,1739],{"type":894,"content":1722},[1723],{"type":734,"content":1724},[1725],{"text":1726,"type":738},"Start in your boxing stance and shift the majority of your weight onto one leg",{"type":894,"content":1728},[1729],{"type":734,"content":1730},[1731],{"text":1732,"type":738},"Bend your knees until your thigh muscles are supporting your weight",{"type":894,"content":1734},[1735],{"type":734,"content":1736},[1737],{"text":1738,"type":738},"Start shifting your weight back and forth or side-to-side depending on how wide you like your stance and what punches you want to throw",{"type":894,"content":1740},[1741,1745],{"type":734,"content":1742},[1743],{"text":1744,"type":738},"Develop a steady rhythm, and then start mixing punches in",{"type":891,"content":1746},[1747],{"type":894,"content":1748},[1749],{"type":734,"content":1750},[1751],{"text":1752,"type":738},"You should fall naturally into a good punching rhythm as long as you remember: Whatever leg currently has your weight, that’s the side your next punch should come from",{"type":768,"attrs":1754,"content":1755},{"level":770},[1756],{"text":1757,"type":738},"Danger Close Drill",{"type":734,"content":1759},[1760],{"text":1761,"type":738},"A danger close drill is a drill designed to help you learn to work in an extremely close-range space. You can effectively work this drill on a heavy bag.",{"type":891,"content":1763},[1764,1770],{"type":894,"content":1765},[1766],{"type":734,"content":1767},[1768],{"text":1769,"type":738},"Start very close to your punching bag, as if you were getting right in the face of your opponent with your gloves raised high",{"type":894,"content":1771},[1772],{"type":734,"content":1773},[1774],{"text":1775,"type":738},"From there, which should have you only inches away from resting your head on the bag at any time, simply practice throwing your punches and working on moving your head “off the line,” the direct line between you and your opponent’s fists as you throw punches",{"type":734,"content":1777},[1778,1782,1784,1791,1793,1800],{"text":1779,"type":738,"marks":1780},"Key focus:",[1781],{"type":956},{"text":1783,"type":738}," Pay special attention to your hip rotation and throw tight, compact shots like ",{"text":1785,"type":738,"marks":1786},"hooks",[1787],{"type":749,"attrs":1788},{"href":1789,"uuid":48,"anchor":48,"custom":1790,"target":752,"linktype":13},"https://youtu.be/1ZZncRfkt0A",{},{"text":1792,"type":738}," and ",{"text":1794,"type":738,"marks":1795},"uppercuts",[1796],{"type":749,"attrs":1797},{"href":1798,"uuid":48,"anchor":48,"custom":1799,"target":752,"linktype":13},"https://youtu.be/KcagWYVfvBg",{},{"text":1801,"type":738},". You’ll find that the close space makes your core work harder to get the necessary “pop” on your shots.",{"type":768,"attrs":1803,"content":1804},{"level":770},[1805],{"text":1806,"type":738},"Rolling Thunder Drill",{"type":734,"content":1808},[1809],{"text":1810,"type":738},"A rolling thunder drill is a conditioning drill that is absolutely killer on your legs, shoulders, and core.",{"type":891,"content":1812},[1813,1827,1841],{"type":894,"content":1814},[1815,1819],{"type":734,"content":1816},[1817],{"text":1818,"type":738},"On a heavy bag, set an interval of your choosing",{"type":891,"content":1820},[1821],{"type":894,"content":1822},[1823],{"type":734,"content":1824},[1825],{"text":1826,"type":738},"I do 1-minute rounds for this drill, but I recommend starting with 30 seconds until you build your endurance and strength",{"type":894,"content":1828},[1829,1833],{"type":734,"content":1830},[1831],{"text":1832,"type":738},"Throw your best, strongest, fastest hooks non-stop for the entire round without any breaks",{"type":891,"content":1834},[1835],{"type":894,"content":1836},[1837],{"type":734,"content":1838},[1839],{"text":1840,"type":738},"Make sure to maintain proper wrist and shoulder rotation so that you don’t land on the wrong part of your hand and hurt your wrist",{"type":894,"content":1842},[1843],{"type":734,"content":1844},[1845],{"text":1846,"type":738},"Rest for 1 minute in between each round to recover",{"type":734,"content":1848},[1849,1853,1855,1862],{"text":1850,"type":738,"marks":1851},"Tip",[1852],{"type":956},{"text":1854,"type":738},": Maintaining a calm and ",{"text":1856,"type":738,"marks":1857},"steady breath",[1858],{"type":749,"attrs":1859},{"href":1860,"uuid":48,"anchor":48,"custom":1861,"target":752,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":1863,"type":738}," will help you establish your rhythm.",{"type":768,"attrs":1865,"content":1866},{"level":770},[1867],{"text":1868,"type":738},"Better, Faster, Stronger",{"type":734,"content":1870},[1871],{"text":1872,"type":738},"Inside fighting is a difficult technique to master, but practicing these three (3) drills will help you develop your boxing game. Plus, these drills are all fantastic for cardio training.",{"type":768,"attrs":1874,"content":1875},{"level":770},[1876],{"text":1592,"type":738},{"type":734,"content":1878},[1879,1880,1885],{"text":1596,"type":738},{"text":1264,"type":738,"marks":1881},[1882],{"type":749,"attrs":1883},{"href":1256,"uuid":48,"anchor":48,"custom":1884,"target":752,"linktype":13},{},{"text":1605,"type":738},{"type":734,"content":1887},[1888],{"text":1609,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1890,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1895,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1891,"component":118,"meta_info":1892,"meta_title":7,"block_image":1893,"cover_image":1894,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-19 00:00",{"_uid":1899,"title":1900,"plugin":43,"description":1901},"44caa29b-ac2c-454e-8285-7bd22a958103","Boxing Drills to Enhance Your Inside Fighting | FightCamp","Enhance your inside fighting skills in the ring with FightCamp. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",{"id":1903,"alt":1904,"name":7,"focus":48,"title":1904,"filename":1905,"copyright":7,"fieldtype":50},5465309,"FightCamp - Boxing Drills To Take Your Inside Fighting To The Next Level","https://a.storyblok.com/f/115220/2400x990/e10695870a/fightcamp-boxing-drills-to-take-your-inside-fighting-to-the-next-level.png","Enhance your inside fighting skills when in the ring. Add these 3 boxing drills and tips to your training and improve your close range boxer technique.",[],"boxing-drills-to-take-your-inside-fighting-to-the-next-level","blogs/boxing-drills-to-take-your-inside-fighting-to-the-next-level",-4190,[1633],"7bcec1a2-e131-45ed-a965-0499ec9a0e91",[],{"name":1915,"created_at":1916,"published_at":1917,"updated_at":1918,"id":1919,"uuid":1920,"content":1921,"slug":2256,"full_slug":2257,"sort_by_date":48,"position":2258,"tag_list":2259,"is_startpage":9,"parent_id":1335,"meta_data":48,"group_id":2260,"first_published_at":2261,"release_id":48,"lang":60,"path":1636,"alternates":2262,"default_full_slug":48,"translated_slugs":48},"7 Best Post-Workout Stretches to Relax Muscles","2023-01-25T17:18:55.456Z","2023-01-27T16:48:58.831Z","2023-01-27T16:48:58.853Z",252289115,"e6710727-8261-4a39-bcab-49aa9c9ae5f9",{"_uid":1922,"faqs":1923,"title":1915,"topic":1936,"author":1951,"content":1952,"category":2237,"schedule":2245,"component":1322,"meta_info":2246,"cover_image":2250,"description":2254,"contributors":2255},"96feb388-d990-4f15-a1d8-bbd61d760f28",[1924,1928,1932],{"_uid":1925,"answer":1926,"question":1927,"component":670},"18c9a8c7-67ac-4f3b-9a39-1ae6a82cee21","Research has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ","Is post-workout stretching important?",{"_uid":1929,"answer":1930,"question":1931,"component":670},"3cd70049-37de-4376-a655-d6af87d5dfd5","7 Stretches to Help You Recover Post-Workout\n1. Shoulder Flossing\n-Start in a standing position.\n-Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.\n-Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.\n-Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.\n\n2. World's Greatest Stretch \n-From high active plank, push in to bear squat, and lunge left foot forward. \n-Next to the left hand, raise the left hand to the sky. \n-As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. \n-Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.\n\n3. Kneeling Quad/Hip Flexor Stretch\n-Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. \n-Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. \n-Hold this position and breath slowly for 30-60 seconds, then switch legs.\n\n4. Cat/Cow\n-Start on all fours, neutral spine. \n-Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. \n-Upon exhaling, press through your hands, round the spine, and tuck the tailbone.\n\n5. Thread the Needle\n-Start on all fours. \n-Open the right arm up to the sky, then take it under your chest behind the opposite arm. \n-Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.\n\n6. Thread the Needle With a Twist \n-Start on all fours. \n-Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. \n-While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. \n-Return to the starting position.\n\n7. Scorpion Stretch (Prone) \n-Begin lying down, arms out in T. \n-Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.","What stretches should you do after a workout?\n",{"_uid":1933,"answer":1934,"question":1935,"component":670},"3b596f54-fe8f-4ec9-bcde-7461d17c5a39","The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote range of motion improvements. Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. Studies have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.","How Often Should I Stretch?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1937,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1949,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1950,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1938,"component":39,"meta_info":1946,"block_image":1947,"cover_image":1948,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1939,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1944,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1945,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1940,"component":118,"meta_info":1941,"meta_title":7,"block_image":1942,"cover_image":1943,"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},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":731,"content":1953},[1954,1968,1972,1984,1989,1994,2024,2029,2056,2061,2083,2088,2110,2115,2137,2142,2169,2174,2190,2194,2218,2222,2233],{"type":734,"content":1955},[1956,1958,1966],{"text":1957,"type":738},"Post-workout ",{"text":1959,"type":738,"marks":1960},"stretches",[1961,1965],{"type":749,"attrs":1962},{"href":1963,"uuid":48,"anchor":48,"custom":1964,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/33338988/",{},{"type":1416},{"text":1967,"type":738}," help lower your blood pressure and are more beneficial than brisk walking when done consistently over time. Flexibility keeps us young, spry, limber, and injury-free, especially our post-workout stretches. The self-love of taking time out after your workout to stretch your body allows your heart rate and breathing to slow down. The post-workout ritual of stretching will also aid in the change from stressing your body and mind to resting your body and mind. This article will cover some of the benefits of stretching post-workout and the top 7 stretches we recommend you include in your repertoire. ",{"type":768,"attrs":1969,"content":1970},{"level":770},[1971],{"text":1927,"type":738},{"type":734,"content":1973},[1974,1982],{"text":1975,"type":738,"marks":1976},"Research",[1977,1981],{"type":749,"attrs":1978},{"href":1979,"uuid":48,"anchor":48,"custom":1980,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29623692/",{},{"type":1416},{"text":1983,"type":738}," has shown that daily post-workout stretching improves circulation, blood flow, vascularity, and connectivity in aged skeletal muscle. You will benefit from increased nutrients and the removal of byproducts from your muscles due to all your hard workouts. You are more susceptible to injuries if you do not stretch post-workout. Incorporating a stretching routine will help you maintain or increase your flexibility, which in turn counteracts the activities of daily living for most of the population. Sedentary lifestyles cause our muscles to shorten over time, and we feel tighter, making it harder to enjoy a life without constraints. When our lifestyle of inactivity becomes the dominating factor, it creates muscular imbalances that will not allow us to function correctly. Not skipping our post-workout stretching routine will help eliminate low back pain because of shortened muscles like our quads, hip flexors, and chest. These muscles throw our spine out of alignment and significantly change our movement patterns and overall performance. ",{"type":768,"attrs":1985,"content":1986},{"level":770},[1987],{"text":1988,"type":738},"7 Stretches to Help You Recover Post-Workout",{"type":768,"attrs":1990,"content":1991},{"level":876},[1992],{"text":1993,"type":738},"Shoulder Flossing",{"type":1995,"attrs":1996,"content":1999},"ordered_list",{"order":1997},{"order":1998},1,[2000,2006,2012,2018],{"type":894,"content":2001},[2002],{"type":734,"content":2003},[2004],{"text":2005,"type":738},"Start in a standing position.",{"type":894,"content":2007},[2008],{"type":734,"content":2009},[2010],{"text":2011,"type":738},"Hold a towel, resistance band, etc., in front of your thighs with your hands about a foot wider than hip-width apart.",{"type":894,"content":2013},[2014],{"type":734,"content":2015},[2016],{"text":2017,"type":738},"Maintain an active core as you bring your arms up and over your head without bending at the elbows or flaring out your rib cage.",{"type":894,"content":2019},[2020],{"type":734,"content":2021},[2022],{"text":2023,"type":738},"Do not force this movement. If this is tricky, bend one elbow and go one arm at a time.",{"type":768,"attrs":2025,"content":2026},{"level":876},[2027],{"text":2028,"type":738},"World's Greatest Stretch ",{"type":1995,"attrs":2030,"content":2031},{"order":1998},[2032,2038,2044,2050],{"type":894,"content":2033},[2034],{"type":734,"content":2035},[2036],{"text":2037,"type":738},"From high active plank, push in to bear squat, and lunge left foot forward. ",{"type":894,"content":2039},[2040],{"type":734,"content":2041},[2042],{"text":2043,"type":738},"Next to the left hand, raise the left hand to the sky. ",{"type":894,"content":2045},[2046],{"type":734,"content":2047},[2048],{"text":2049,"type":738},"As you breathe, maintain a straight right rear leg, pushing your heel towards the floor. ",{"type":894,"content":2051},[2052],{"type":734,"content":2053},[2054],{"text":2055,"type":738},"Lower the left hand and step your left foot back. REPEAT on the right and alternate for 60-90 seconds.",{"type":768,"attrs":2057,"content":2058},{"level":876},[2059],{"text":2060,"type":738},"Kneeling Quad/Hip Flexor Stretch",{"type":1995,"attrs":2062,"content":2064},{"order":2063},{"order":1998},[2065,2071,2077],{"type":894,"content":2066},[2067],{"type":734,"content":2068},[2069],{"text":2070,"type":738},"Step your right foot forward from a kneeling position far enough to lower your hips towards the floor. ",{"type":894,"content":2072},[2073],{"type":734,"content":2074},[2075],{"text":2076,"type":738},"Reach back (if possible) with your right hand, grab onto your left ankle, and maintain an upright posture. ",{"type":894,"content":2078},[2079],{"type":734,"content":2080},[2081],{"text":2082,"type":738},"Hold this position and breath slowly for 30-60 seconds, then switch legs.",{"type":768,"attrs":2084,"content":2085},{"level":876},[2086],{"text":2087,"type":738},"Cat/Cow",{"type":1995,"attrs":2089,"content":2091},{"order":2090},{"order":1998},[2092,2098,2104],{"type":894,"content":2093},[2094],{"type":734,"content":2095},[2096],{"text":2097,"type":738},"Start on all fours, neutral spine. ",{"type":894,"content":2099},[2100],{"type":734,"content":2101},[2102],{"text":2103,"type":738},"Inhale and let your belly fall as you lift your chin and your eyes look up. Draw your shoulders away from your ears. ",{"type":894,"content":2105},[2106],{"type":734,"content":2107},[2108],{"text":2109,"type":738},"Upon exhaling, press through your hands, round the spine, and tuck the tailbone.",{"type":768,"attrs":2111,"content":2112},{"level":876},[2113],{"text":2114,"type":738},"Thread the Needle",{"type":1995,"attrs":2116,"content":2118},{"order":2117},{"order":1998},[2119,2125,2131],{"type":894,"content":2120},[2121],{"type":734,"content":2122},[2123],{"text":2124,"type":738},"Start on all fours. ",{"type":894,"content":2126},[2127],{"type":734,"content":2128},[2129],{"text":2130,"type":738},"Open the right arm up to the sky, then take it under your chest behind the opposite arm. ",{"type":894,"content":2132},[2133],{"type":734,"content":2134},[2135],{"text":2136,"type":738},"Bring your right shoulder to the floor, then return to the start. Pair the movement with your breath, and take 3-4 slow breaths before switching arms.",{"type":768,"attrs":2138,"content":2139},{"level":876},[2140],{"text":2141,"type":738},"Thread the Needle With a Twist ",{"type":1995,"attrs":2143,"content":2145},{"order":2144},{"order":1998},[2146,2151,2157,2163],{"type":894,"content":2147},[2148],{"type":734,"content":2149},[2150],{"text":2124,"type":738},{"type":894,"content":2152},[2153],{"type":734,"content":2154},[2155],{"text":2156,"type":738},"Open the right arm up to the sky, then take it under the chest behind the opposite arm. Bring your right shoulder to the floor. ",{"type":894,"content":2158},[2159],{"type":734,"content":2160},[2161],{"text":2162,"type":738},"While the shoulder is down toward the floor, let your top arm open to a 'T' position, straight to the ceiling. ",{"type":894,"content":2164},[2165],{"type":734,"content":2166},[2167],{"text":2168,"type":738},"Return to the starting position.",{"type":768,"attrs":2170,"content":2171},{"level":876},[2172],{"text":2173,"type":738},"Scorpion Stretch (Prone) ",{"type":1995,"attrs":2175,"content":2177},{"order":2176},{"order":1998},[2178,2184],{"type":894,"content":2179},[2180],{"type":734,"content":2181},[2182],{"text":2183,"type":738},"Begin lying down, arms out in T. ",{"type":894,"content":2185},[2186],{"type":734,"content":2187},[2188],{"text":2189,"type":738},"Bring your right arm in, hand near the chest, and use it to pin down your left shoulder as you take your right leg (opposite of pinned shoulder) up and over and allow your hips to open up.",{"type":768,"attrs":2191,"content":2192},{"level":770},[2193],{"text":1935,"type":738},{"type":734,"content":2195},[2196,2198,2206,2208,2216],{"text":2197,"type":738},"The stretches listed above should be done at least 5 days a week for at least 5 minutes to promote ",{"text":2199,"type":738,"marks":2200},"range of motion improvements",[2201,2205],{"type":749,"attrs":2202},{"href":2203,"uuid":48,"anchor":48,"custom":2204,"target":752,"linktype":13},"https://pubmed.ncbi.nlm.nih.gov/29506306/",{},{"type":1416},{"text":2207,"type":738},". Consistency in post-workout stretching is positively associated with an increased range of motion, which means you will be more flexible and mobile. Pair this with consistent strength training to maintain a balance in your newfound mobility with added stability from the strength training sessions in the FightCamp app. ",{"text":2209,"type":738,"marks":2210},"Studies",[2211,2215],{"type":749,"attrs":2212},{"href":2213,"uuid":48,"anchor":48,"custom":2214,"target":752,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985",{},{"type":1416},{"text":2217,"type":738}," have shown that when pairing regular stretching and strengthening, you lower your chances of low back and shoulder pain. This means you can train your heart out as long as you are balancing selected sessions in our app.",{"type":768,"attrs":2219,"content":2220},{"level":770},[2221],{"text":1592,"type":738},{"type":734,"content":2223},[2224,2225,2231],{"text":1596,"type":738},{"text":1264,"type":738,"marks":2226},[2227,2230],{"type":749,"attrs":2228},{"href":1601,"uuid":48,"anchor":48,"custom":2229,"target":752,"linktype":13},{},{"type":1416},{"text":2232,"type":738}," 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":734,"content":2234},[2235],{"text":2236,"type":738},"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":2238,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2243,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2244,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2239,"component":118,"meta_info":2240,"meta_title":7,"block_image":2241,"cover_image":2242,"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},[],[],"2023-01-26 00:00",{"_uid":2247,"title":2248,"plugin":43,"description":2249},"8ed1f6a9-5cdf-4c7d-bdb1-3b92851d8d61","7 Best Post-Workout Stretches to Relax Muscles | FightCamp","Don’t underestimate what stretching after training can do for your body. FightCamp has 7 stretches for your post-workout routine to get your muscles relaxed.",{"id":2251,"alt":2252,"name":7,"focus":7,"title":2252,"filename":2253,"copyright":7,"fieldtype":50,"is_external_url":9},7003942,"FightCamp - Best Post-Workout Stretches","https://a.storyblok.com/f/115220/2400x990/cd2425c589/7-best-post-workout-stretches-to-relax-muscles.png","Don’t underestimate what stretching after training can do for your body. Here are 7 stretches for your post-workout routine to get your muscles relaxed. ",[],"7-best-post-workout-stretches-to-relax-muscles","blogs/7-best-post-workout-stretches-to-relax-muscles",-5720,[1633],"b9883a6b-4b8b-497f-93e1-cd12d2d0c408","2023-01-25T17:55:39.061Z",[],{"name":2264,"created_at":2265,"published_at":2266,"updated_at":2267,"id":2268,"uuid":2269,"content":2270,"slug":2597,"full_slug":2598,"sort_by_date":48,"position":2599,"tag_list":2600,"is_startpage":9,"parent_id":1335,"meta_data":48,"group_id":2601,"first_published_at":2266,"release_id":48,"lang":60,"path":1636,"alternates":2602,"default_full_slug":48,"translated_slugs":48},"The Jab | 5 Common Mistakes & How To Fix Them","2022-04-17T14:41:56.177Z","2022-12-05T17:18:09.909Z","2022-12-05T17:18:09.937Z",125948209,"cd3b9271-8872-4fa7-92a3-7b91caaac849",{"_uid":2271,"faqs":2272,"title":2264,"topic":2321,"author":2336,"content":2337,"category":2580,"schedule":2588,"component":1322,"meta_info":2589,"cover_image":2593,"description":2592,"contributors":2596},"86f445b0-8e8f-4ede-aa97-44f060b9e110",[2273,2277,2281,2285,2289,2293,2297,2301,2305,2309,2313,2317],{"_uid":2274,"answer":2275,"question":2276,"component":670},"3592c726-a0f9-42fb-9dc9-364bda23a219","Out of the six (6) basic punches in boxing, punch number one is the jab. The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.\n\nThe jab is the most important punch in combat sports, especially boxing.","What is the jab punch?",{"_uid":2278,"answer":2279,"question":2280,"component":670},"78b57399-254c-44a9-822c-23b4efb59534","Here, FightCamp Trainer Coach PJ explains the five (5) most common mistakes when hitting a jab and how to fix them:\n1. Dropping the Lead Hand\n2. Dropping the Rear Hand\n3. Pushing the Jab\n4. Flaring Your Elbows\n5. Not Jabbing Enough","What are the most common mistakes people make when throwing the jab?",{"_uid":2282,"answer":2283,"question":2284,"component":670},"91075232-64fb-4a03-87ef-0e35da5506f7","There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:\n\n- While extending the arm to punch\n- While retracting the arm after the punch (a ‘lazy jab’)\n\nIn both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.","1. Dropping the Lead Hand",{"_uid":2286,"answer":2287,"question":2288,"component":670},"ca5b44e8-3e3f-4a35-b54d-08319ad059a1","Keep your lead arm high and maintain a straight line from your face to your opponent (or the bag) on the extension and the retraction. Bring your lead arm right back to your face after the punch.","How do you fix dropping the lead hand when throwing a jab?",{"_uid":2290,"answer":2291,"question":2292,"component":670},"bb74191d-59e6-4dd1-b500-57f6aa39e3e6","The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter hook from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.","2. Dropping the Rear Hand",{"_uid":2294,"answer":2295,"question":2296,"component":670},"ae7a018b-124b-4f95-9712-32a740ac651f","As you extend the lead arm to hit the jab, keep the rear hand back, protecting your face.","How do you fix dropping the rear hand when throwing a jab?",{"_uid":2298,"answer":2299,"question":2300,"component":670},"f5cf7d2d-9f48-4258-b718-2470734ca038","“Pushing the jab” means leaning into the punch. In your boxing stance, if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.","What does it mean to \"push the jab\"?",{"_uid":2302,"answer":2303,"question":2304,"component":670},"46c9661c-25c2-4d50-8339-0744346f2c7f","To keep your head and your body safe, keep your head back in your center line, rotating your torso as you extend the jab.","How do you avoid pushing the jab in boxing?",{"_uid":2306,"answer":2307,"question":2308,"component":670},"2b442a4d-7273-4f10-9cb9-0536ef8bc76e","Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.\n\nIf you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.","What does it mean to flare the elbows when throwing a jab?",{"_uid":2310,"answer":2311,"question":2312,"component":670},"f27fbfea-0189-4a8a-b562-7207e07775f4","Keep your elbows tight to the rib cage instead of winging them out.","How do you avoid flaring your elbows when throwing a jab?",{"_uid":2314,"answer":2315,"question":2316,"component":670},"d7a435fd-7361-4008-9823-19169c54d735","The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract your opponent as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.","What does it mean to not jab enough?",{"_uid":2318,"answer":2319,"question":2320,"component":670},"56648509-7bdd-409e-ba8b-1cd14f76261f","Focus on practicing the jab as often as you can. Keep both the lead and the rear hand up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.","How do you throw more jab punches?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":2322,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":2334,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":2335,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":2323,"component":39,"meta_info":2331,"block_image":2332,"cover_image":2333,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2324,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2329,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2330,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2325,"component":118,"meta_info":2326,"meta_title":7,"block_image":2327,"cover_image":2328,"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},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":731,"content":2338},[2339,2359,2371,2383,2388,2392,2403,2407,2421,2425,2430,2433,2437,2448,2459,2463,2466,2471,2482,2494,2498,2501,2506,2517,2521,2525,2529,2532,2537,2548,2552,2556,2560,2565,2569,2577],{"type":734,"content":2340},[2341,2343,2349,2351,2357],{"text":2342,"type":738},"Out of the ",{"text":2344,"type":738,"marks":2345},"six (6) basic punches",[2346],{"type":749,"attrs":2347},{"href":2348,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/six-6-basic-boxing-punches/",{"text":2350,"type":738}," in boxing, punch number one is the ",{"text":2352,"type":738,"marks":2353},"jab",[2354],{"type":749,"attrs":2355},{"href":2356,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/6-tips-to-throw-the-perfect-jab/",{"text":2358,"type":738},". The jab punch is executed by fully extending your lead arm for a direct hit to your opponent’s face.",{"type":734,"content":2360},[2361,2363,2369],{"text":2362,"type":738},"The jab is the most important punch in combat sports, especially boxing. Here, FightCamp Trainer ",{"text":2364,"type":738,"marks":2365},"Coach PJ",[2366],{"type":749,"attrs":2367},{"href":2368,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{"text":2370,"type":738}," explains the five (5) most common mistakes when hitting a jab and how to fix them.",{"type":796,"attrs":2372},{"id":2373,"body":2374},"b624ee9e-f8d0-4beb-9506-56f0f641ae67",[2375],{"_uid":2376,"link":2377,"image":2379,"title":2381,"component":873},"i-27fa21dc-7b5d-44fd-b05b-f73fb5c2f635",{"id":7,"url":2378,"linktype":13,"fieldtype":14,"cached_url":2378},"https://youtu.be/JM-8c3EqwZg",{"id":2380,"alt":2381,"name":7,"focus":48,"title":2381,"filename":2382,"copyright":7,"fieldtype":50},4377882,"5 Tips to Fix Your Jab | Fix Your Common Mistakes","https://a.storyblok.com/f/115220/1244x700/1b78a76782/5-tips-to-fix-your-jab-fix-your-common-mistakes.png",{"type":768,"attrs":2384,"content":2385},{"level":770},[2386],{"text":2387,"type":738},"5 Most Common Jab Mistakes",{"type":768,"attrs":2389,"content":2390},{"level":876},[2391],{"text":2284,"type":738},{"type":796,"attrs":2393},{"id":2373,"body":2394},[2395],{"url":2396,"_uid":2397,"image":2398,"component":806,"copyright_details":2402},{"id":7,"url":7,"linktype":1397,"fieldtype":14,"cached_url":7},"i-b5fff6f7-2887-4bb4-ae80-28ec88e66b70",{"id":2399,"alt":2400,"name":7,"focus":48,"title":2400,"filename":2401,"copyright":7,"fieldtype":50},4378170,"Dropping the Lead Hand","https://a.storyblok.com/f/115220/1380x700/5e63244493/dropping-the-lead-hand.png",[],{"type":734,"content":2404},[2405],{"text":2406,"type":738},"There are two (2) ways boxers are prone to dropping the lead hand when hitting a jab:",{"type":891,"content":2408},[2409,2415],{"type":894,"content":2410},[2411],{"type":734,"content":2412},[2413],{"text":2414,"type":738},"While extending the arm to punch",{"type":894,"content":2416},[2417],{"type":734,"content":2418},[2419],{"text":2420,"type":738},"While retracting the arm after the punch (a ‘lazy jab’)",{"type":734,"content":2422},[2423],{"text":2424,"type":738},"In both cases, you are leaving yourself open to getting counterpunched. If you drop the lead hand on the extension or on the retraction, you are exposing your face to your opponent. It’s an easy way to get yourself knocked out.",{"type":768,"attrs":2426,"content":2427},{"level":876},[2428],{"text":2429,"type":738},"How To Fix It:",{"type":734,"content":2431},[2432],{"text":2287,"type":738},{"type":768,"attrs":2434,"content":2435},{"level":876},[2436],{"text":2292,"type":738},{"type":796,"attrs":2438},{"id":2373,"body":2439},[2440],{"url":2441,"_uid":2442,"image":2443,"component":806,"copyright_details":2447},{"id":7,"url":7,"linktype":1397,"fieldtype":14,"cached_url":7},"i-1dbe3cad-bba9-422d-a8e5-ed1dc6bb0b3e",{"id":2444,"alt":2445,"name":7,"focus":48,"title":2445,"filename":2446,"copyright":7,"fieldtype":50},4377938,"Jab Mistake #2: Dropping the Rear Hand","https://a.storyblok.com/f/115220/1380x700/f0db4a4d5d/dropping-the-rear-hand.png",[],{"type":734,"content":2449},[2450,2452,2457],{"text":2451,"type":738},"The second common mistake that Coach PJ sees very often with beginners is dropping the rear hand on the jab extension. This leaves you open to a counter ",{"text":2453,"type":738,"marks":2454},"hook",[2455],{"type":749,"attrs":2456},{"href":1789,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":2458,"type":738}," from your opponent. A misconception many boxers make is thinking that their whole body has to go into the jab motion, but keeping your body tight and compact is the most effective way to make you a better fighter.",{"type":768,"attrs":2460,"content":2461},{"level":876},[2462],{"text":2429,"type":738},{"type":734,"content":2464},[2465],{"text":2295,"type":738},{"type":768,"attrs":2467,"content":2468},{"level":876},[2469],{"text":2470,"type":738},"3. Pushing the Jab",{"type":796,"attrs":2472},{"id":2373,"body":2473},[2474],{"url":2475,"_uid":2476,"image":2477,"component":806,"copyright_details":2481},{"id":7,"url":7,"linktype":1397,"fieldtype":14,"cached_url":7},"i-1931f306-4270-4ed0-b4dc-d7e6c1a2c1fb",{"id":2478,"alt":2479,"name":7,"focus":48,"title":2479,"filename":2480,"copyright":7,"fieldtype":50},4377948,"Jab Mistake #3: Pushing the Jab","https://a.storyblok.com/f/115220/1380x700/f8e3d825d9/pushing-the-jab.png",[],{"type":734,"content":2483},[2484,2486,2492],{"text":2485,"type":738},"“Pushing the jab” means leaning into the punch. In your ",{"text":2487,"type":738,"marks":2488},"boxing stance",[2489],{"type":749,"attrs":2490},{"href":2491,"uuid":48,"anchor":48,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/the-ultimate-guide-to-boxing-stances",{"text":2493,"type":738},", if your head leans too far over the lead toe, you are bringing your face closer to your opponent. This can get you knocked out.",{"type":768,"attrs":2495,"content":2496},{"level":876},[2497],{"text":2429,"type":738},{"type":734,"content":2499},[2500],{"text":2303,"type":738},{"type":768,"attrs":2502,"content":2503},{"level":876},[2504],{"text":2505,"type":738},"4. Flaring Your Elbows",{"type":796,"attrs":2507},{"id":2373,"body":2508},[2509],{"url":2510,"_uid":2511,"image":2512,"component":806,"copyright_details":2516},{"id":7,"url":7,"linktype":1397,"fieldtype":14,"cached_url":7},"i-51b14de0-cfa9-4d37-a797-85868f133507",{"id":2513,"alt":2514,"name":7,"focus":48,"title":2514,"filename":2515,"copyright":7,"fieldtype":50},4378176,"Flaring Your Elbows","https://a.storyblok.com/f/115220/1380x700/67442c0ff0/flaring-your-elbows.png",[],{"type":734,"content":2518},[2519],{"text":2520,"type":738},"Coach PJ’s least favorite mistake is one that he used to do for years during his boxing training. “Flaring your elbows” means winging out your elbow as you throw the punch. Many beginners do this in an attempt to get more torque, but flaring that elbow out won’t actually get you any more power or speed. Boxing teaches you to keep your elbows tight to the rib cage to protect against body shots.",{"type":734,"content":2522},[2523],{"text":2524,"type":738},"If you flare your elbow, you are not only opening your rib cage to get hit, but you are also telegraphing that punch. In the sweet science of boxing, it’s hit and not get hit. You don’t want to show your opponent what you’re about to do.",{"type":768,"attrs":2526,"content":2527},{"level":876},[2528],{"text":2429,"type":738},{"type":734,"content":2530},[2531],{"text":2311,"type":738},{"type":768,"attrs":2533,"content":2534},{"level":876},[2535],{"text":2536,"type":738},"5. Not Jabbing Enough",{"type":796,"attrs":2538},{"id":2373,"body":2539},[2540],{"url":2541,"_uid":2542,"image":2543,"component":806,"copyright_details":2547},{"id":7,"url":7,"linktype":1397,"fieldtype":14,"cached_url":7},"i-87321422-3fe4-4cf4-979b-7be53acec19f",{"id":2544,"alt":2545,"name":7,"focus":48,"title":2545,"filename":2546,"copyright":7,"fieldtype":50},4378179,"Not Jabbing Enough","https://a.storyblok.com/f/115220/1380x700/ee6fbbceb8/not-jabbing-enough.png",[],{"type":734,"content":2549},[2550],{"text":2551,"type":738},"The jab is the most important punch in boxing. It’s not only going to set you up with your power shots, but it also works as a distance and range finder. The jab will help you in a lot of different ways, from parrying to pawning, to even giving your opponent something to distract them as you set up a power shot. If you don’t throw enough jabs and only rely on throwing one every now and then, you are limiting yourself and not using your full arsenal. More importantly, you are giving your opponent an opportunity to win the jab exchange.",{"type":768,"attrs":2553,"content":2554},{"level":876},[2555],{"text":2429,"type":738},{"type":734,"content":2557},[2558],{"text":2559,"type":738},"Focus on practicing the jab as often as you can. Keep both the lead and the rear hands up, keep those elbows tight, and don’t lean too far forward towards your opponent or the bag. Throw the jab frequently.",{"type":768,"attrs":2561,"content":2562},{"level":770},[2563],{"text":2564,"type":738},"Keep On Jabbing",{"type":734,"content":2566},[2567],{"text":2568,"type":738},"It’s never too late to start from the beginning. The classic jab punch is key for any boxer. Set yourself up for boxing success in and out of the ring. ",{"type":734,"content":2570},[2571,2572,2576],{"text":1596,"type":738},{"text":1264,"type":738,"marks":2573},[2574],{"type":749,"attrs":2575},{"href":1601,"uuid":48,"anchor":48,"target":752,"linktype":13},{"text":1605,"type":738},{"type":734,"content":2578},[2579],{"text":2236,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2581,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2586,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2587,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2582,"component":118,"meta_info":2583,"meta_title":7,"block_image":2584,"cover_image":2585,"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},[],[],"2022-12-06 00:00",{"_uid":2590,"title":2591,"plugin":43,"description":2592},"766da817-8203-4cbb-92ee-02737f2c6083","5 Common Jab Mistakes & How To Fix Them | FightCamp","The jab is the most important punch in boxing. FightCamp Trainer Coach PJ explains the five (5) most common jab mistakes and how to fix them.",{"id":2594,"alt":2264,"name":7,"focus":48,"title":2264,"filename":2595,"copyright":7,"fieldtype":50},4377895,"https://a.storyblok.com/f/115220/2400x990/660cf4ef62/the-jab-5-common-mistakes-how-to-fix-them.png",[],"the-jab-5-common-mistakes-how-to-fix-them","blogs/the-jab-5-common-mistakes-how-to-fix-them",-4570,[1633],"86c344fd-0a6c-40e5-818a-28d6ef7bd0c8",[],{"name":2604,"created_at":2605,"published_at":2606,"updated_at":2607,"id":2608,"uuid":2609,"content":2610,"slug":2865,"full_slug":2866,"sort_by_date":48,"position":2867,"tag_list":2868,"is_startpage":9,"parent_id":1335,"meta_data":48,"group_id":2869,"first_published_at":2606,"release_id":48,"lang":60,"path":1636,"alternates":2870,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":2611,"faqs":2612,"title":2604,"topic":2633,"author":2648,"content":2649,"category":2846,"schedule":2854,"component":1322,"meta_info":2855,"cover_image":2859,"description":2863,"contributors":2864},"5c2883de-fce6-4b00-8b95-88b297caae4d",[2613,2617,2621,2625,2629],{"_uid":2614,"answer":2615,"question":2616,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":2618,"answer":2619,"question":2620,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":2622,"answer":2623,"question":2624,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":2626,"answer":2627,"question":2628,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":2630,"answer":2631,"question":2632,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2634,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2646,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2647,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2635,"component":39,"meta_info":2643,"block_image":2644,"cover_image":2645,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2636,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2641,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2642,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2637,"component":118,"meta_info":2638,"meta_title":7,"block_image":2639,"cover_image":2640,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":731,"content":2650},[2651,2665,2669,2673,2677,2681,2685,2688,2693,2698,2712,2717,2721,2726,2730,2735,2749,2753,2757,2771,2785,2789,2793,2807,2812,2816,2829,2833,2843],{"type":734,"content":2652},[2653,2655,2663],{"text":2654,"type":738},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":2656,"type":738,"marks":2657},"interval training",[2658,2662],{"type":749,"attrs":2659},{"href":2660,"uuid":48,"anchor":48,"custom":2661,"target":752,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1416},{"text":2664,"type":738}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":734,"content":2666},[2667],{"text":2668,"type":738},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":768,"attrs":2670,"content":2671},{"level":770},[2672],{"text":2616,"type":738},{"type":734,"content":2674},[2675],{"text":2676,"type":738},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":734,"content":2678},[2679],{"text":2680,"type":738},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":768,"attrs":2682,"content":2683},{"level":770},[2684],{"text":2620,"type":738},{"type":734,"content":2686},[2687],{"text":2619,"type":738},{"type":768,"attrs":2689,"content":2690},{"level":770},[2691],{"text":2692,"type":738},"Unique Benefits of HIIT",{"type":768,"attrs":2694,"content":2695},{"level":876},[2696],{"text":2697,"type":738},"Maximum Effectiveness in Less Time",{"type":734,"content":2699},[2700,2702,2710],{"text":2701,"type":738},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":2703,"type":738,"marks":2704},"25-30% more calories",[2705,2709],{"type":749,"attrs":2706},{"href":2707,"uuid":48,"anchor":48,"custom":2708,"target":752,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1416},{"text":2711,"type":738}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":768,"attrs":2713,"content":2714},{"level":876},[2715],{"text":2716,"type":738},"Tones Muscle",{"type":734,"content":2718},[2719],{"text":2720,"type":738},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":768,"attrs":2722,"content":2723},{"level":876},[2724],{"text":2725,"type":738},"Adds Variety",{"type":734,"content":2727},[2728],{"text":2729,"type":738},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":768,"attrs":2731,"content":2732},{"level":876},[2733],{"text":2734,"type":738},"Improves Cardiovascular Health",{"type":734,"content":2736},[2737,2739,2747],{"text":2738,"type":738},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":2740,"type":738,"marks":2741},"greater improvements in blood pressure",[2742,2746],{"type":749,"attrs":2743},{"href":2744,"uuid":48,"anchor":48,"custom":2745,"target":752,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1416},{"text":2748,"type":738}," and blood sugar than moderate-intensity workouts. ",{"type":768,"attrs":2750,"content":2751},{"level":770},[2752],{"text":2628,"type":738},{"type":734,"content":2754},[2755],{"text":2756,"type":738},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":734,"content":2758},[2759,2761,2769],{"text":2760,"type":738},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":2762,"type":738,"marks":2763},"roadwork",[2764,2768],{"type":749,"attrs":2765},{"href":2766,"uuid":48,"anchor":48,"custom":2767,"target":752,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1416},{"text":2770,"type":738},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":734,"content":2772},[2773,2775,2783],{"text":2774,"type":738},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":2776,"type":738,"marks":2777},"HIIT jump rope workout",[2778,2782],{"type":749,"attrs":2779},{"href":2780,"uuid":48,"anchor":48,"custom":2781,"target":752,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1416},{"text":2784,"type":738}," for a full-body cardio blast in just minutes.",{"type":768,"attrs":2786,"content":2787},{"level":770},[2788],{"text":2632,"type":738},{"type":734,"content":2790},[2791],{"text":2792,"type":738},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":734,"content":2794},[2795,2797,2805],{"text":2796,"type":738},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":2798,"type":738,"marks":2799},"10 minutes of HIIT boxing",[2800,2804],{"type":749,"attrs":2801},{"href":2802,"uuid":48,"anchor":48,"custom":2803,"target":752,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1416},{"text":2806,"type":738}," and feel the difference with just one workout.",{"type":768,"attrs":2808,"content":2809},{"level":770},[2810],{"text":2811,"type":738},"Hit With HIIT",{"type":734,"content":2813},[2814],{"text":2815,"type":738},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":734,"content":2817},[2818,2820,2828],{"text":2819,"type":738},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":2821,"type":738,"marks":2822},"FightCamp’s extensive library of HIIT workouts",[2823,2827],{"type":749,"attrs":2824},{"href":2825,"uuid":48,"anchor":48,"custom":2826,"target":752,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1416},{"text":1587,"type":738},{"type":768,"attrs":2830,"content":2831},{"level":770},[2832],{"text":1592,"type":738},{"type":734,"content":2834},[2835,2836,2842],{"text":1596,"type":738},{"text":1264,"type":738,"marks":2837},[2838,2841],{"type":749,"attrs":2839},{"href":1601,"uuid":48,"anchor":48,"custom":2840,"target":752,"linktype":13},{},{"type":1416},{"text":1605,"type":738},{"type":734,"content":2844},[2845],{"text":1609,"type":738},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2847,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2852,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2853,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2848,"component":118,"meta_info":2849,"meta_title":7,"block_image":2850,"cover_image":2851,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":2856,"title":2857,"plugin":43,"description":2858},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":2860,"alt":2861,"name":7,"focus":7,"title":2861,"filename":2862,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[1633],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":2872,"created_at":2873,"published_at":2874,"updated_at":2875,"id":2876,"uuid":2877,"content":2878,"slug":3104,"full_slug":3105,"sort_by_date":48,"position":3106,"tag_list":3107,"is_startpage":9,"parent_id":1335,"meta_data":48,"group_id":3108,"first_published_at":3109,"release_id":48,"lang":60,"path":1636,"alternates":3110,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":2879,"faqs":2880,"title":2872,"topic":2889,"author":2904,"content":2905,"category":3085,"schedule":3093,"component":1322,"meta_info":3094,"cover_image":3098,"description":3102,"contributors":3103},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[2881,2885],{"_uid":2882,"answer":2883,"question":2884,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":2886,"answer":2887,"question":2888,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2890,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2902,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2903,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2891,"component":39,"meta_info":2899,"block_image":2900,"cover_image":2901,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2892,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2897,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2898,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2893,"component":118,"meta_info":2894,"meta_title":7,"block_image":2895,"cover_image":2896,"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":731,"content":2906},[2907,2912,2916,2921,2925,2930,2934,2960,2965,2969,2974,2978,2983,2987,2992,3005,3010,3023,3028,3032,3037,3041,3046,3050,3055,3059,3064,3068,3073],{"type":768,"attrs":2908,"content":2909},{"level":770},[2910],{"text":2911,"type":738},"Staying Safe While Exercising in the Cold",{"type":734,"content":2913},[2914],{"text":2915,"type":738},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":768,"attrs":2917,"content":2918},{"level":876},[2919],{"text":2920,"type":738},"Watch the Windchill",{"type":734,"content":2922},[2923],{"text":2924,"type":738},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":768,"attrs":2926,"content":2927},{"level":876},[2928],{"text":2929,"type":738},"Protect Your Extremities",{"type":734,"content":2931},[2932],{"text":2933,"type":738},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":891,"content":2935},[2936,2942,2948,2954],{"type":894,"content":2937},[2938],{"type":734,"content":2939},[2940],{"text":2941,"type":738},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":894,"content":2943},[2944],{"type":734,"content":2945},[2946],{"text":2947,"type":738},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":894,"content":2949},[2950],{"type":734,"content":2951},[2952],{"text":2953,"type":738},"Wear a hat or headband that covers your ears",{"type":894,"content":2955},[2956],{"type":734,"content":2957},[2958],{"text":2959,"type":738},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":768,"attrs":2961,"content":2962},{"level":876},[2963],{"text":2964,"type":738},"Wear Layers",{"type":734,"content":2966},[2967],{"text":2968,"type":738},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":768,"attrs":2970,"content":2971},{"level":876},[2972],{"text":2973,"type":738},"Don’t Forget Sunscreen",{"type":734,"content":2975},[2976],{"text":2977,"type":738},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":768,"attrs":2979,"content":2980},{"level":770},[2981],{"text":2982,"type":738},"Getting Motivated to Workout in the Cold ",{"type":734,"content":2984},[2985],{"text":2986,"type":738},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":768,"attrs":2988,"content":2989},{"level":876},[2990],{"text":2991,"type":738},"Invest in New Activewear",{"type":734,"content":2993},[2994,2996,3003],{"text":2995,"type":738},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":2997,"type":738,"marks":2998},"new workout gear",[2999],{"type":749,"attrs":3000},{"href":3001,"uuid":48,"anchor":48,"custom":3002,"target":752,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":3004,"type":738}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":768,"attrs":3006,"content":3007},{"level":876},[3008],{"text":3009,"type":738},"Find a Workout Buddy",{"type":734,"content":3011},[3012,3014,3021],{"text":3013,"type":738},"Accountability! Accountability! Accountability! Finding a ",{"text":3015,"type":738,"marks":3016},"workout buddy",[3017],{"type":749,"attrs":3018},{"href":3019,"uuid":48,"anchor":48,"custom":3020,"target":752,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":3022,"type":738}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":768,"attrs":3024,"content":3025},{"level":876},[3026],{"text":3027,"type":738},"Benefits of Working Out in the Cold",{"type":734,"content":3029},[3030],{"text":3031,"type":738},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":768,"attrs":3033,"content":3034},{"level":876},[3035],{"text":3036,"type":738},"Combat Seasonal Affective Disorder",{"type":734,"content":3038},[3039],{"text":3040,"type":738},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":768,"attrs":3042,"content":3043},{"level":876},[3044],{"text":3045,"type":738},"Boost Your Immune System",{"type":734,"content":3047},[3048],{"text":3049,"type":738},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":768,"attrs":3051,"content":3052},{"level":876},[3053],{"text":3054,"type":738},"Diverse Training Options",{"type":734,"content":3056},[3057],{"text":3058,"type":738},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":768,"attrs":3060,"content":3061},{"level":876},[3062],{"text":3063,"type":738},"Burn More Calories",{"type":734,"content":3065},[3066],{"text":3067,"type":738},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":768,"attrs":3069,"content":3070},{"level":770},[3071],{"text":3072,"type":738},"Train Like a Fighter in the Cold",{"type":734,"content":3074},[3075,3077,3083],{"text":3076,"type":738},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1264,"type":738,"marks":3078},[3079,3082],{"type":749,"attrs":3080},{"href":1601,"uuid":48,"anchor":48,"custom":3081,"target":752,"linktype":13},{},{"type":1416},{"text":3084,"type":738}," 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":3086,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":3091,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":3092,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":3087,"component":118,"meta_info":3088,"meta_title":7,"block_image":3089,"cover_image":3090,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":3095,"title":3096,"plugin":43,"description":3097},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":3099,"alt":3100,"name":7,"focus":7,"title":3100,"filename":3101,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1633],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1322,"created_at":3112,"published_at":3113,"updated_at":3114,"id":3115,"uuid":3116,"content":3117,"slug":1322,"full_slug":3138,"sort_by_date":48,"position":446,"tag_list":3139,"is_startpage":9,"parent_id":3140,"meta_data":48,"group_id":3141,"first_published_at":3142,"release_id":48,"lang":60,"path":7,"alternates":3143,"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":3118,"component":3119,"meta_info":3120,"custom_content_list":3122},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":3121,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[3123,3128,3133],{"_uid":3124,"label":3125,"value":3126,"dev_id":3127,"component":738},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":3129,"label":3130,"value":3131,"dev_id":3132,"component":738},"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":3134,"label":3135,"value":3136,"dev_id":3137,"component":738},"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",[],1785892871145]