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There are five (5) main muscles that make up the core. They are the (1) transverse abdominis, (2) the internal and external obliques, (3) the diaphragm, (4) the erector spinae, and (5) the muscle that looks like a six-pack...the rectus abdominis.","What are six-pack abs?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"0f17f080-f2e8-47e1-8ebc-972ee990b0bf","Everyone is born with a rectus abdominis. In order to see it, you need to lower your body fat. You can do this with your nutrition plan and your exercise routine. You get strong in the gym, but your abs get lean in the kitchen.","How can I get a six-pack?",{"_uid":676,"answer":677,"question":678,"component":670},"03f148e3-5151-489c-b55d-7c3b8ea4a97f","The secret to getting six-pack abs is discipline. You need to have discipline with your food intake. It’s very easy to stray away from healthy eating. Temptation is looming over you at all times. Having discipline is the secret to reaching most goals.","What is the secret to getting six-pack abs?",{"_uid":680,"answer":681,"question":682,"component":670},"655b8ef0-119d-4191-950d-db9dfe5ecc64","The answer is both, but the kitchen is more important. You need to eat healthy food to lower your body fat, and you need quality food for the energy to do your ab workout in the gym. Without those two things, what you do in the gym won’t be as effective. Once your food intake is fueling you properly, the ab workout in the gym will pay off.","Are abs made in the kitchen or gym?",{"_uid":684,"answer":685,"question":686,"component":670},"5f28db11-d2c0-4c7c-8a50-fb3142f470e8","Since the core muscles as a whole are vital to our activities of daily living, I believe it is important to train the core three to four times per week. Workouts like boxing and kickboxing naturally work the core, and all fighters always end a training session with abs. Having a strong core will not only give you the desired look of a six-pack, but it will also help prevent back pain and maintain good posture.","How often should I do a six-pack workout?",{"_uid":688,"answer":689,"question":690,"component":670},"f1d1a46e-739f-427b-99de-18bc5d3a9ab3","When it comes to lowering body fat, it’s more about what you don’t eat! Someone trying to reduce body fat should avoid processed carbohydrates, sugar, saturated fat, and salt. All of these foods increase body fat and water retention. Be mindful of certain supplements that may increase water retention like creatine and whey protein. Always eat a lot of green leafy vegetables and high-quality protein, and don’t forget to drink loads of water.","What foods should I eat to get a six-pack?",{"_uid":692,"answer":693,"question":694,"component":670},"e83aec53-ca4c-411f-8139-563705f1720e","The exercise that will give you the biggest bang for your six-pack buck is the simple elbow plank. Master this move and hold the elbow plank for as long as you can. In addition to working just about every muscle in the core, it works many muscles in the legs, arms, and chest.","What is the best exercise to get a six-pack?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":696,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":708,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":709,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":697,"component":39,"meta_info":705,"block_image":706,"cover_image":707,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":698,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":703,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":704,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":699,"component":118,"meta_info":700,"meta_title":7,"block_image":701,"cover_image":702,"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":711,"created_at":712,"published_at":713,"updated_at":714,"id":715,"uuid":716,"content":717,"slug":727,"full_slug":728,"sort_by_date":48,"position":113,"tag_list":729,"is_startpage":9,"parent_id":730,"meta_data":48,"group_id":731,"first_published_at":732,"release_id":48,"lang":60,"path":48,"alternates":733,"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":718,"_uid":719,"name":711,"photo":720,"component":724,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":725,"social_link_linkedin":7,"social_link_instagram":726,"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":721,"alt":711,"name":722,"focus":48,"title":711,"filename":723,"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":735,"content":736},"doc",[737,743,750,755,766,770,775,779,784,787,792,795,800,803,808,811,816,820,829,833,870,876],{"type":738,"content":739},"paragraph",[740],{"text":741,"type":742},"As a dancer and mixed martial artist, keeping my body in performing shape comes with the territory. Having “six-pack” abs is a by-product of that. I get questions daily about how someone can get a six-pack and they usually want a six-pack as fast as possible. Before I answer them, here is a quick lesson about the muscles in the core.","text",{"type":744,"attrs":745,"content":747},"heading",{"level":746},2,[748],{"text":749,"type":742},"What Are Six Pack Abs?",{"type":738,"content":751},[752,753],{"text":668,"type":742},{"type":754},"hard_break",{"type":756,"attrs":757},"blok",{"id":758,"body":759},"3e608e29-4a1c-4c85-b662-e06f81bd29bc",[760],{"_uid":761,"image":762,"component":765},"i-bdf6a6bd-1de7-4d0d-bbe4-bd6dc6835655",{"id":763,"alt":722,"name":7,"focus":48,"title":722,"filename":764,"copyright":7,"fieldtype":50},3374312,"https://a.storyblok.com/f/115220/1100x1100/28e8f7592c/fightcamp_trainer_flo_master.jpg","content_image",{"type":738,"content":767},[768],{"text":769,"type":742},"Here are the TOP SIX questions about six-pack abs that I get:",{"type":744,"attrs":771,"content":772},{"level":746},[773],{"text":774,"type":742},"1. “How can I get a six-pack like you, Flo?”",{"type":738,"content":776},[777],{"text":778,"type":742},"I always say, “You have a six-pack!” Everyone is born with a rectus abdominis. In order to see it, you need to lower your body fat. You can do this with your nutrition plan and your exercise routine. You get strong in the gym, but your abs get lean in the kitchen.",{"type":744,"attrs":780,"content":781},{"level":746},[782],{"text":783,"type":742},"2. “What is the secret to getting six-pack abs?”",{"type":738,"content":785},[786],{"text":677,"type":742},{"type":744,"attrs":788,"content":789},{"level":746},[790],{"text":791,"type":742},"3. “Are abs made in the kitchen or the gym?”",{"type":738,"content":793},[794],{"text":681,"type":742},{"type":744,"attrs":796,"content":797},{"level":746},[798],{"text":799,"type":742},"4. “How often should I do a six-pack workout?”",{"type":738,"content":801},[802],{"text":685,"type":742},{"type":744,"attrs":804,"content":805},{"level":746},[806],{"text":807,"type":742},"5. “What foods should I eat to get a six-pack?”",{"type":738,"content":809},[810],{"text":689,"type":742},{"type":744,"attrs":812,"content":813},{"level":746},[814],{"text":815,"type":742},"6. “If I only have time for one exercise, what is the best one for six-pack abs?”",{"type":738,"content":817},[818,819],{"text":693,"type":742},{"type":754},{"type":756,"attrs":821},{"id":758,"body":822},[823],{"_uid":824,"image":825,"component":765},"i-ca25479a-d8a3-4fae-b786-57592c8c6608",{"id":826,"alt":827,"name":7,"focus":48,"title":827,"filename":828,"copyright":7,"fieldtype":50},3374364,"Boxing Stance","https://a.storyblok.com/f/115220/1100x1100/a9baf11351/boxer_stance.jpg",{"type":738,"content":830},[831],{"text":832,"type":742},"As you can tell from my answers, the recipe for six-pack abs is pretty simple. Make sure your nutrition is on point and dial up your discipline. You’ll lean down and your six-pack will make an appearance.",{"type":738,"content":834},[835,837,843,851,856,858,862,868],{"text":836,"type":742},"For ab and core workouts and exercises that can have you training and developing your six-pack abs, check out all the FightCamp ",{"text":838,"type":742,"marks":839}," ",[840],{"type":841,"attrs":842},"styled",{"class":7},{"text":844,"type":742,"marks":845},"workouts",[846],{"type":847,"attrs":848},"link",{"href":849,"uuid":48,"anchor":48,"target":850,"linktype":48},"https://www.joinfightcamp.com/workouts","_blank",{"text":852,"type":742,"marks":853},"  ",[854],{"type":841,"attrs":855},{"class":7},{"text":857,"type":742},"on our app or ",{"text":838,"type":742,"marks":859},[860],{"type":841,"attrs":861},{"class":7},{"text":863,"type":742,"marks":864},"YouTube channel",[865],{"type":847,"attrs":866},{"href":867,"uuid":48,"anchor":48,"target":850,"linktype":48},"https://www.youtube.com/channel/UCJ6J1r5u8CFsbyVZ03A6IaQ",{"text":869,"type":742},".",{"type":744,"attrs":871,"content":873},{"level":872},3,[874],{"text":875,"type":742},"Related Articles",{"type":738,"content":877},[878,884,885],{"text":879,"type":742,"marks":880},"BEST Boxing Diet Plan",[881],{"type":847,"attrs":882},{"href":883,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/best-boxing-diet-plan-for-the-new-year",{"type":754},{"text":886,"type":742,"marks":887},"What To Eat Before a Boxing Workout",[888],{"type":847,"attrs":889},{"href":890,"uuid":48,"anchor":48,"target":48,"linktype":48},"https://blog.joinfightcamp.com/blogs/boxing-training/what-to-eat-before-a-boxing-workout",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":892,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":897,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":898,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":893,"component":118,"meta_info":894,"meta_title":7,"block_image":895,"cover_image":896,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2021-04-15 00:00","article",{"_uid":902,"title":657,"plugin":43,"description":903},"7b3664e1-0574-4221-9d49-4c94e9dcc728","Want a six-pack? FightCamp Trainer Flo Master answers the TOP 6 FAQs he is asked about his six pack abs. Here are his secrets and tips...",{"id":905,"alt":906,"name":7,"focus":48,"title":906,"filename":907,"copyright":7,"fieldtype":50},3374224,"How To Get Six Pack Abs","https://a.storyblok.com/f/115220/2400x990/fb6e0a2ada/how-to-get-six-pack-abs.jpg",[],"top-6-six-faqs-how-to-get-six-pack-abs","blogs/top-6-six-faqs-how-to-get-six-pack-abs",-770,[],60887917,"f17050fc-10e5-47a9-97bf-f4c5122c8b82","2021-04-15T08:41:00.000Z",[],["Reactive",918],[919,1310,1463,1638,1880,2293],{"name":920,"created_at":921,"published_at":922,"updated_at":923,"id":924,"uuid":925,"content":926,"slug":1301,"full_slug":1302,"sort_by_date":48,"position":1303,"tag_list":1304,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1306,"first_published_at":1307,"release_id":48,"lang":60,"path":1308,"alternates":1309,"default_full_slug":48,"translated_slugs":48},"Boxing Terminology: Learn Boxing Lingo for Beginners","2023-01-16T17:50:32.310Z","2023-01-21T02:00:44.127Z","2023-01-21T02:00:44.165Z",247423397,"b271e1df-216d-47b9-9217-df3f1021f928",{"_uid":927,"faqs":928,"title":920,"topic":957,"author":972,"content":973,"category":1282,"schedule":1290,"component":900,"meta_info":1291,"cover_image":1295,"description":1299,"contributors":1300},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[929,933,937,941,945,949,953],{"_uid":930,"answer":931,"question":932,"component":670},"781bbabc-19a6-4d05-8930-46ac8bc7f277","A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:\n-Orthodox Stance – Standing with your left foot farther out in front of your right foot\n-Southpaw Stance – Standing with your right foot farther out in front than your left foot","What are the Stances in Boxing?",{"_uid":934,"answer":935,"question":936,"component":670},"20172ebc-f339-4b72-9acf-905c9b090403","When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. \nNow, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ","What are Boxing Combinations?",{"_uid":938,"answer":939,"question":940,"component":670},"d331eb5e-d23d-4e3b-a451-32be9f248de7","To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! \n-Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.\n-Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. \n-Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. \n-Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. \n-Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! \n-Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.\n-Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ","What are the different boxing punches?",{"_uid":942,"answer":943,"question":944,"component":670},"57960aaf-d4b7-4cb6-b680-87cf16655e75","Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:\n\n-Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.\n-Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.\n-Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:\n-Shoulder Roll – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. \n-Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.","What are different boxing movements?",{"_uid":946,"answer":947,"question":948,"component":670},"d6a9255d-2e72-47ae-9cd0-4fa1f518a2e5","Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:\n\n-Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. \n-Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.\n-Mittwork – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. \n-Sparring – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  \n-Roadwork – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these roadwork drills to add to your boxer training.","What are the different types of boxing training?\n\n",{"_uid":950,"answer":951,"question":952,"component":670},"b377cfcc-f994-4c60-bc1f-b6855d4ba2e4","Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!\n\n-Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. \n-Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. \n-Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.","What are heavy bag training terms?",{"_uid":954,"answer":955,"question":956,"component":670},"2bbbc94e-a549-4789-8616-23cf0c486941","Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our interview with FightCamp Trainer Coach PJ, he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ","What does recovery mean in fitness?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":958,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":970,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":971,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":959,"component":39,"meta_info":967,"block_image":968,"cover_image":969,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":960,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":965,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":961,"component":118,"meta_info":962,"meta_title":7,"block_image":963,"cover_image":964,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":735,"content":974},[975,980,984,988,992,1014,1018,1022,1026,1031,1035,1079,1084,1088,1102,1106,1129,1134,1138,1207,1212,1216,1236,1241,1255,1259,1264,1278],{"type":744,"attrs":976,"content":977},{"level":746},[978],{"text":979,"type":742},"Boxing Terminology",{"type":738,"content":981},[982],{"text":983,"type":742},"So you decided to throw your first punch but your coach or trainer is using lingo you just don’t understand. Not to worry, we’re here to help you learn basic boxing terms so you can walk the walk and talk the talk!",{"type":744,"attrs":985,"content":986},{"level":746},[987],{"text":932,"type":742},{"type":738,"content":989},[990],{"text":991,"type":742},"A foundational question! Before you can throw a punch, you have to know where to throw it from. There are two common stances in boxing:",{"type":993,"content":994},"bullet_list",[995,1002],{"type":996,"content":997},"list_item",[998],{"type":738,"content":999},[1000],{"text":1001,"type":742},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":996,"content":1003},[1004],{"type":738,"content":1005},[1006,1008,1012],{"text":1007,"type":742},"Southpaw Stance",{"text":838,"type":742,"marks":1009},[1010],{"type":1011},"bold",{"text":1013,"type":742},"– Standing with your right foot farther out in front than your left foot",{"type":744,"attrs":1015,"content":1016},{"level":746},[1017],{"text":936,"type":742},{"type":738,"content":1019},[1020],{"text":1021,"type":742},"When it comes to heavy bag workouts, partner training, or fighting, the key to strong boxing is unique boxing combinations or series of individual punches strung together strategically to distract your opponent and find an opening for that knockout shot. ",{"type":738,"content":1023},[1024],{"text":1025,"type":742},"Now, a good combination doesn’t have to be fancy. In fact, most of the combinations used in the boxing ring stick to the basics…2- or 3-punch combinations that get the job done without forcing you to overcommit and risk getting counter-punched by your opponent. ",{"type":744,"attrs":1027,"content":1028},{"level":872},[1029],{"text":1030,"type":742},"Boxing Punches",{"type":738,"content":1032},[1033],{"text":1034,"type":742},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":993,"content":1036},[1037,1043,1049,1055,1061,1067,1073],{"type":996,"content":1038},[1039],{"type":738,"content":1040},[1041],{"text":1042,"type":742},"Jab – From your fighting stance, throw your lead fist straight ahead, fully extending your arm to connect with your target at your first two knuckles. If you fight in Orthodox Stance, you will jab with your left hand. If you’re in Southpaw Stance, use your right hand.",{"type":996,"content":1044},[1045],{"type":738,"content":1046},[1047],{"text":1048,"type":742},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":996,"content":1050},[1051],{"type":738,"content":1052},[1053],{"text":1054,"type":742},"Lead Hook – It looks just like it sounds! Raise your lead arm in a hook shape so that your elbow is parallel to the floor. Shift your weight to your lead foot and pivot your energy through your lead foot, hip, torso, and shoulder. Keeping your arm level, throw your punch and connect your fist to the bag like you’re holding a cup of coffee. ",{"type":996,"content":1056},[1057],{"type":738,"content":1058},[1059],{"text":1060,"type":742},"Rear Hook – A Rear Hook is a mirror image of a Lead Hook. This time, shift your weight to your rear foot, pivot, and throw your punch with your rear hand, aiming for where your opponent’s head would be. ",{"type":996,"content":1062},[1063],{"type":738,"content":1064},[1065],{"text":1066,"type":742},"Lead Uppercut – Instead of a straight or hook punch, throw a lead punch upwards at a slight angle (aiming just beneath the chin). These are most effective when they’re fast, powerful, and surprising! ",{"type":996,"content":1068},[1069],{"type":738,"content":1070},[1071],{"text":1072,"type":742},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":996,"content":1074},[1075],{"type":738,"content":1076},[1077],{"text":1078,"type":742},"Bodyshot – All the punches above are head punches… BUT they can easily be used to do damage to the body, as well. To turn a Jab, Cross, Hook, or Uppercut into a bodyshot, simply bend your knees and drop levels to deliver your punches at the torso (front and sides). ",{"type":744,"attrs":1080,"content":1081},{"level":872},[1082],{"text":1083,"type":742},"Boxing Movements",{"type":738,"content":1085},[1086],{"text":1087,"type":742},"Strong boxing starts with smart footwork, which refers to all the various leg and foot movements boxers use to keep their balance, further or close the distance, control space, create new angles, and force their opponent into a vulnerable position. From a defensive standpoint, a moving target is a harder target! Try these two boxing movements to keep your opponent on their toes:",{"type":993,"content":1089},[1090,1096],{"type":996,"content":1091},[1092],{"type":738,"content":1093},[1094],{"text":1095,"type":742},"Bob and Weave – Bend at the knees to move your body in an up-and-down motion. When your opponent throws a point, move your head in a V-motion to avoid them.",{"type":996,"content":1097},[1098],{"type":738,"content":1099},[1100],{"text":1101,"type":742},"Boxer Bounce – An object in motion tends to stay in motion, so keep those feet moving! When you’re in your boxing stance, alternate your weight between your back leg and front leg in a quick-shifting motion.",{"type":738,"content":1103},[1104],{"text":1105,"type":742},"Boxers also use head movements and torso movements to avoid being struck, and feints (mock punches or movements to distract your opponent from your real attack) to catch their opponent off guard. Next time you’re sparring with a partner, try these two boxing movements to avoid getting hit by your opponent:",{"type":993,"content":1107},[1108,1123],{"type":996,"content":1109},[1110],{"type":738,"content":1111},[1112,1121],{"text":1113,"type":742,"marks":1114},"Shoulder Roll",[1115,1119],{"type":847,"attrs":1116},{"href":1117,"uuid":48,"anchor":48,"custom":1118,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1120},"underline",{"text":1122,"type":742}," – Bring your lead shoulder to your chin and turn your hips away from the punch, using your shoulder as a shield. Your opponent’s punch will slide harmlessly off your shoulder. ",{"type":996,"content":1124},[1125],{"type":738,"content":1126},[1127],{"text":1128,"type":742},"Slip – A slip is an avoidance head movement, which is a fancy way of saying “dodging a punch.” When you slip a punch, lean and twist in one direction just enough to take your head off the “punching line” while maintaining your balance and protecting your face with your gloves.",{"type":744,"attrs":1130,"content":1131},{"level":872},[1132],{"text":1133,"type":742},"Boxing Training",{"type":738,"content":1135},[1136],{"text":1137,"type":742},"Now that we’ve talked about boxing combinations and boxing movements, let’s talk about how to apply them in boxing training. Here are the basic foundational types of boxing training:",{"type":1139,"attrs":1140,"content":1143},"ordered_list",{"order":1141},{"order":1142},1,[1144,1150,1156,1170,1184],{"type":996,"content":1145},[1146],{"type":738,"content":1147},[1148],{"text":1149,"type":742},"Shadowboxing – Sparring with an imaginary opponent (often in a mirror) to practice boxing technique with zero equipment. Shadowboxing is an unbeatable way to master the foundations of boxing and hone your technique. ",{"type":996,"content":1151},[1152],{"type":738,"content":1153},[1154],{"text":1155,"type":742},"Bag Work – This is your heavy bag workout! Bag work is usually structured in 4, 6, 8, or 10 rounds, on a hanging or free-standing heavy bag.",{"type":996,"content":1157},[1158],{"type":738,"content":1159},[1160,1168],{"text":1161,"type":742,"marks":1162},"Mittwork",[1163,1167],{"type":847,"attrs":1164},{"href":1165,"uuid":48,"anchor":48,"custom":1166,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1120},{"text":1169,"type":742}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":996,"content":1171},[1172],{"type":738,"content":1173},[1174,1182],{"text":1175,"type":742,"marks":1176},"Sparring",[1177,1181],{"type":847,"attrs":1178},{"href":1179,"uuid":48,"anchor":48,"custom":1180,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1120},{"text":1183,"type":742}," – Sparring is a live-action simulation of a fight with a real, live partner to prepare you for a boxing competition. You should only spar with proper safety equipment (mouthpiece, headgear, cup, etc).  ",{"type":996,"content":1185},[1186],{"type":738,"content":1187},[1188,1196,1198,1205],{"text":1189,"type":742,"marks":1190},"Roadwork",[1191,1195],{"type":847,"attrs":1192},{"href":1193,"uuid":48,"anchor":48,"custom":1194,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1120},{"text":1197,"type":742}," – This is training done on the road or the track. This includes not only running or jogging, but footwork drills (repetitive training activities) to improve your endurance, speed, and agility. Check out these ",{"text":1199,"type":742,"marks":1200},"roadwork drills",[1201,1204],{"type":847,"attrs":1202},{"href":1193,"uuid":48,"anchor":48,"custom":1203,"target":850,"linktype":13},{},{"type":1120},{"text":1206,"type":742}," to add to your boxer training.",{"type":744,"attrs":1208,"content":1209},{"level":872},[1210],{"text":1211,"type":742},"Heavy Bag Training",{"type":738,"content":1213},[1214],{"text":1215,"type":742},"Bag Work comes with its own phrases you should take note of. You’ll definitely hear these phrases from the Trainers when you’re training on the free FightCamp app!",{"type":993,"content":1217},[1218,1224,1230],{"type":996,"content":1219},[1220],{"type":738,"content":1221},[1222],{"text":1223,"type":742},"Burnout – A Burnout round is a round of repetitive, non-stop focused movements on the heavy bag. For example, you could do a hook shot burnout round where you throw nothing but lead and rear hooks as hard as you can for a full minute. ",{"type":996,"content":1225},[1226],{"type":738,"content":1227},[1228],{"text":1229,"type":742},"Coast – Coasting is repeating a combination (like a jab-cross) nonstop but at a slower and steadier pace. Like an active recovery, you typically Coast between bouts of higher-intensity work. ",{"type":996,"content":1231},[1232],{"type":738,"content":1233},[1234],{"text":1235,"type":742},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":744,"attrs":1237,"content":1238},{"level":872},[1239],{"text":1240,"type":742},"Recovery",{"type":738,"content":1242},[1243,1245,1253],{"text":1244,"type":742},"Arguably the most overlooked and underrated boxing term you need to know? Recovery Day! Recovery Day is a day off from formal training. This time is essential to let your muscles heal from the good “damage” you do to them when you train. That being said, a rest day doesn’t mean you aren’t allowed to get off the couch. In our ",{"text":1246,"type":742,"marks":1247},"interview with FightCamp Trainer Coach PJ",[1248,1252],{"type":847,"attrs":1249},{"href":1250,"uuid":48,"anchor":48,"custom":1251,"target":850,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1120},{"text":1254,"type":742},", he recommends a walk on the beach or an easy bike ride to get your endorphins and the fresh air without overtaxing your body. ",{"type":738,"content":1256},[1257],{"text":1258,"type":742},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":744,"attrs":1260,"content":1261},{"level":746},[1262],{"text":1263,"type":742},"Talk and Train Like a Fighter",{"type":738,"content":1265},[1266,1268,1276],{"text":1267,"type":742},"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":1269,"type":742,"marks":1270},"FightCamp",[1271,1275],{"type":847,"attrs":1272},{"href":1273,"uuid":48,"anchor":48,"custom":1274,"target":850,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1120},{"text":1277,"type":742}," 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":738,"content":1279},[1280],{"text":1281,"type":742},"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":1283,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1288,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1289,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1284,"component":118,"meta_info":1285,"meta_title":7,"block_image":1286,"cover_image":1287,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-22 00:00",{"_uid":1292,"title":1293,"plugin":43,"description":1294},"ebe8149d-9cf8-42c4-9ec3-496f52741145","Boxing Terminology: Boxing Lingo for Beginners | FightCamp","To train like a boxer, you need to know how to speak like a boxer. FightCamp’s boxing glossary of boxing terms and definitions will get you up to speed.",{"id":1296,"alt":1297,"name":7,"focus":7,"title":1297,"filename":1298,"copyright":7,"fieldtype":50,"is_external_url":9},6897493,"FightCamp - Boxing Terminology for Beginners","https://a.storyblok.com/f/115220/2400x990/6711839659/boxing-terminology-learn-boxing-lingo-for-beginners.png"," If you want to train like a boxer, you need to know how to speak like a boxer. Here’s a boxing glossary of boxing terms and definitions to get you started.",[],"boxing-terminology-learn-boxing-lingo-for-beginners","blogs/boxing-terminology-learn-boxing-lingo-for-beginners",-5550,[1305],"featured","7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z","training/{{story.slug}}",[],{"name":1311,"created_at":1312,"published_at":1313,"updated_at":1314,"id":1315,"uuid":1316,"content":1317,"slug":1457,"full_slug":1458,"sort_by_date":48,"position":1459,"tag_list":1460,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1461,"first_published_at":1313,"release_id":48,"lang":60,"path":1308,"alternates":1462,"default_full_slug":48,"translated_slugs":48},"Step It Up! How To Aggressively Close Distance In Boxing","2022-04-26T14:00:34.014Z","2023-01-17T15:00:22.970Z","2023-01-17T15:00:23.003Z",128832683,"5c3512e3-5027-4b1e-832c-90c1dbf0a040",{"_uid":1318,"faqs":1319,"title":1311,"topic":1336,"author":1351,"content":1352,"category":1441,"schedule":1449,"component":900,"meta_info":1450,"cover_image":1453,"description":1452,"contributors":1456},"96d7fcda-e3db-4f35-935d-fd195032b834",[1320,1324,1328,1332],{"_uid":1321,"answer":1322,"question":1323,"component":670},"d1b0a909-0458-4e84-8ebe-f74d788ef568","Here are three (3) techniques you can use to close distance in boxing:\n1. Step behind the jab\n2. Front foot defense\n3. Cutting off the ring","How can you close distance in boxing?",{"_uid":1325,"answer":1326,"question":1327,"component":670},"bbc12770-4e94-4ea4-ae97-ae663489cc3a","This is the classic infighting advice, and it exists for a reason. Ideally, you should be stepping into range already throwing a jab, keeping your shoulder high to protect your chin. The reason for this is that by making contact with your opponent, even if it's only his guard, you have an instant lock on his distance, and more importantly, you will be able to feel if he shifts his guard to throw a punch back, which will allow you to get out of the way.","What does it mean to \"step behind the jab\" in boxing?",{"_uid":1329,"answer":1330,"question":1331,"component":670},"b7b92b79-a251-492d-9646-d1c1a62d127f","Front foot defense is the concept of avoiding punches while being the aggressor, and it is more of a philosophy than a single boxing technique. The idea here is that when you are the aggressor and you are stepping in, it is important to be both attacking and defending at the same time. For example, when you throw a jab while stepping in, it's a good idea to slip as well. This gets your head off of the center line and loads up the side you slipped to for a more powerful punch (usually either a body shot or, in my case, a leaping hook – but uppercuts and straight punches work great, too).","What is front foot defense?",{"_uid":1333,"answer":1334,"question":1335,"component":670},"b83cc041-e468-44cf-8175-a01dcd716ec2","Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the outside fighter. If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your jab pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.","How does cutting off the ring help you in boxing?",{"name":179,"created_at":180,"published_at":181,"updated_at":182,"id":183,"uuid":184,"content":1337,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1349,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1350,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1338,"component":39,"meta_info":1346,"block_image":1347,"cover_image":1348,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1339,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1344,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1345,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1340,"component":118,"meta_info":1341,"meta_title":7,"block_image":1342,"cover_image":1343,"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},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":735,"content":1353},[1354,1376,1381,1384,1389,1392,1397,1419,1424,1428,1438],{"type":738,"content":1355},[1356,1358,1365,1367,1374],{"text":1357,"type":742},"Boxing is a sport about ",{"text":1359,"type":742,"marks":1360},"range",[1361],{"type":847,"attrs":1362},{"href":1363,"uuid":48,"anchor":48,"custom":1364,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/learn-the-difference-long-range-short-range-boxing-stance",{},{"text":1366,"type":742}," and ",{"text":1368,"type":742,"marks":1369},"distance",[1370],{"type":847,"attrs":1371},{"href":1372,"uuid":48,"anchor":48,"custom":1373,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/learn-to-control-distance-and-dictate-the-boxing-match",{},{"text":1375,"type":742},", and the ability to close the distance between you and your opponent when you need to is vital in a boxing match. But how do you step in without getting hit with counterpunches and ranging jabs? How do you actually cut off the ring so that your opponent has to face you at your range instead of backing off? Here, we’ll answer those questions for you with some of the tricks that I use to safely close distance in boxing matches.",{"type":744,"attrs":1377,"content":1378},{"level":746},[1379],{"text":1380,"type":742},"Step Behind The Jab",{"type":738,"content":1382},[1383],{"text":1326,"type":742},{"type":744,"attrs":1385,"content":1386},{"level":746},[1387],{"text":1388,"type":742},"Front Foot Defense",{"type":738,"content":1390},[1391],{"text":1330,"type":742},{"type":744,"attrs":1393,"content":1394},{"level":746},[1395],{"text":1396,"type":742},"Cutting Off The Ring",{"type":738,"content":1398},[1399,1401,1408,1410,1417],{"text":1400,"type":742},"Cutting off the ring is essential to closing the distance against rangy and slick boxer types. While it's an incredibly complex concept, the main point is to mirror the movement of the ",{"text":1402,"type":742,"marks":1403},"outside fighter",[1404],{"type":847,"attrs":1405},{"href":1406,"uuid":48,"anchor":48,"custom":1407,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/falling-with-style-how-i-became-an-outside-fighter/",{},{"text":1409,"type":742},". If they move left, you follow. If they step back, you step forward. The important thing here is patience: if you try to bull rush a boxer, they will pivot and rip you apart from range all night like a matador. Keep your ",{"text":1411,"type":742,"marks":1412},"jab",[1413],{"type":847,"attrs":1414},{"href":1415,"uuid":48,"anchor":48,"custom":1416,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/3-punch-boxing-combos-leading-with-the-jab-pt-1",{},{"text":1418,"type":742}," pumping, always punch with them (if they attack, always attack back), and steadily walk them down. Once they’re on the ropes or the corner, that’s your chance to let loose.",{"type":744,"attrs":1420,"content":1421},{"level":746},[1422],{"text":1423,"type":742},"The Takeaway",{"type":738,"content":1425},[1426],{"text":1427,"type":742},"Stepping in and taking the fight to your opponent is one of the most important aspects of boxing, and it's crucial to be able to do so without getting battered in the process. You have to be patient, dynamic and controlled to be the effective aggressor by pumping your jab, constantly moving your head, and slowly shrinking the distance your opponent has to run away.",{"type":738,"content":1429},[1430,1431,1436],{"text":1267,"type":742},{"text":1269,"type":742,"marks":1432},[1433],{"type":847,"attrs":1434},{"href":1273,"uuid":48,"anchor":48,"custom":1435,"target":850,"linktype":13},{},{"text":1437,"type":742}," 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":738,"content":1439},[1440],{"text":1281,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1442,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1447,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1448,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1443,"component":118,"meta_info":1444,"meta_title":7,"block_image":1445,"cover_image":1446,"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},[],[],"2022-09-10 00:00",{"_uid":1451,"title":1311,"plugin":43,"description":1452},"4ee7d35c-f18a-4f7e-b90d-7a5f3f6e0fdc","Amateur boxer Iain Mackenzie explains how to effectively and aggressively get on the inside when boxing, and how to step into range without getting hit.",{"id":1454,"alt":1311,"name":7,"focus":48,"title":1311,"filename":1455,"copyright":7,"fieldtype":50},4625699,"https://a.storyblok.com/f/115220/2400x990/9c55380911/step-it-up-how-to-aggressively-close-distance-in-boxing.png",[],"how-to-aggressively-close-distance-in-boxing","blogs/how-to-aggressively-close-distance-in-boxing",-4650,[1305],"9fda1453-7f76-4309-80d2-f9cc385e2e83",[],{"name":1464,"created_at":1465,"published_at":1466,"updated_at":1467,"id":1468,"uuid":1469,"content":1470,"slug":1631,"full_slug":1632,"sort_by_date":48,"position":1633,"tag_list":1634,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1635,"first_published_at":1636,"release_id":48,"lang":60,"path":1308,"alternates":1637,"default_full_slug":48,"translated_slugs":48},"Should Boxers Focus on Strength Training for the Neck?","2023-01-30T18:28:07.824Z","2023-01-30T19:14:52.787Z","2023-01-30T19:14:52.805Z",254484773,"94ec4fa5-a7c2-440a-88ce-3420cfde5518",{"_uid":1471,"faqs":1472,"title":1464,"topic":1489,"author":1351,"content":1504,"category":1613,"schedule":1621,"component":900,"meta_info":1622,"cover_image":1626,"description":1629,"contributors":1630},"af46e437-bfbd-4a28-91a2-df5259454628",[1473,1477,1481,1485],{"_uid":1474,"answer":1475,"question":1476,"component":670},"c228b03c-82a0-4138-b305-5d1bc4ea5a06","Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets- the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ","Why do boxers train their neck?",{"_uid":1478,"answer":1479,"question":1480,"component":670},"a5cb03c1-ade4-4cc8-917d-c69c3c9b1cc2","Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:\n\n-Neck Ups- Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.\n-Headstand Rolls- this is a very advanced one, I actually got in trouble once for trying to do it without my coach there micromanaging my form. You assume a headstand against a wall and start rolling your head around on the ground.\n-Weighted neck ups- similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.","How do boxers strength train their neck?",{"_uid":1482,"answer":1483,"question":1484,"component":670},"e4f146eb-03d1-4814-85e5-af1d23cc7b32","Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout injury occurring.","Should I train my neck if I don’t spar or compete?",{"_uid":1486,"answer":1487,"question":1488,"component":670},"ce2e9525-36e2-4245-8e0c-f1721b41b114","This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. \n\nNeck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. It's not a magic button that makes boxing a safe sport, but it does help and even if you aren’t fighting it's a great trick to add into your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.","How often should boxers train their neck?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1490,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1502,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1503,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1491,"component":39,"meta_info":1499,"block_image":1500,"cover_image":1501,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1492,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1497,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1498,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1493,"component":118,"meta_info":1494,"meta_title":7,"block_image":1495,"cover_image":1496,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":1505},[1506,1519,1524,1528,1533,1537,1551,1556,1569,1574,1578,1591,1595,1600,1609],{"type":738,"content":1507},[1508,1510,1517],{"text":1509,"type":742},"Often in movies, you’ll see boxers doing neck strength training, from lifting weights with their neck to doing a headstand while rolling their head around, it's a common trope but how realistic is it? Well actually, more than you might think. ",{"text":1511,"type":742,"marks":1512},"Strength training",[1513],{"type":847,"attrs":1514},{"href":1515,"uuid":48,"anchor":48,"custom":1516,"target":850,"linktype":13},"https://blog.joinfightcamp.com/training/the-making-of-mike-rashids-5-week-boxing-strength-program/",{},{"text":1518,"type":742}," neck muscles is an important part of a boxer’s regimen because having a strong neck allows you to absorb punches better. Below I’ve answered some questions I get from new fighters at the gym I compete out of as well as some simple tips about how to train your neck for boxing.",{"type":744,"attrs":1520,"content":1521},{"level":746},[1522],{"text":1523,"type":742},"Why do Boxers Train Their Neck?",{"type":738,"content":1525},[1526],{"text":1527,"type":742},"Any combat sport will generally have you strength train your neck because it lessens the risk of spinal cord injury and because it allows absorbing impact shock more effectively with minimal damage to the brain. What makes boxing neck training so ubiquitous is that in boxing there are 2 viable targets - the opponent’s head or the opponent’s torso. Because of this, boxers have to absorb more damage to the head than almost any other combat sport. ",{"type":744,"attrs":1529,"content":1530},{"level":746},[1531],{"text":1532,"type":742},"How do Boxers Strength Train Their Neck?",{"type":738,"content":1534},[1535],{"text":1536,"type":742},"Boxers use a variety of training techniques to make sure they’re able to handle the stress they’ll be put under. Some of the most common include:",{"type":993,"content":1538},[1539,1545],{"type":996,"content":1540},[1541],{"type":738,"content":1542},[1543],{"text":1544,"type":742},"Neck Ups - Lie belly down with your head hanging off a flat surface. Lift your neck up, twist side to side, and repeat.",{"type":996,"content":1546},[1547],{"type":738,"content":1548},[1549],{"text":1550,"type":742},"Weighted neck ups - similar exercise, except you use a piece of neck training equipment that straps to your head and lets you hand a small weight plate. You don’t do side-to-side motions with weight, only up and down.",{"type":744,"attrs":1552,"content":1553},{"level":746},[1554],{"text":1555,"type":742},"Should I Train my Neck if I Don’t Spar or Compete?",{"type":738,"content":1557},[1558,1560,1567],{"text":1559,"type":742},"Training your neck can be good to do occasionally even if you don’t plan on getting in the ring, but you should never do so without the guidance of a certified trainer. The neck is an incredibly vital area of your body and is probably the last place on earth you want a workout ",{"text":1561,"type":742,"marks":1562},"injury",[1563],{"type":847,"attrs":1564},{"href":1565,"uuid":48,"anchor":48,"custom":1566,"target":850,"linktype":13},"https://blog.joinfightcamp.com/wellness/common-boxing-injuries-how-to-prevent-them/",{},{"text":1568,"type":742}," occurring.",{"type":744,"attrs":1570,"content":1571},{"level":746},[1572],{"text":1573,"type":742},"How Often Should Boxers Train Their Neck?",{"type":738,"content":1575},[1576],{"text":1577,"type":742},"This kind of depends on what level you’re at. Someone who isn’t actively competing but is sparring and is in the gym a lot should probably train their neck around 2 times a week, but if you’re competing regularly and sparring weekly, then it should be more like 3 times a week. I personally find 4-5 times a week overkill. ",{"type":756,"attrs":1579},{"id":1580,"body":1581},"de21c936-ac93-4dd4-b27a-b662d13a4d07",[1582],{"_uid":1583,"text":1584,"image":1585,"author":1589,"component":1590},"i-6adfe8cd-612d-4711-b23c-703450438b80","Strengthen your neck, improve your posture, and help prevent or relieve injury.",{"id":1586,"alt":1587,"name":7,"focus":7,"title":1587,"filename":1588,"copyright":7,"fieldtype":50,"is_external_url":9},7043332,"FightCamp - Neck strength training for boxers","https://a.storyblok.com/f/115220/1380x700/b8ddc86382/neck-strength-training.png","Shanie Smash","pull_quote",{"type":738,"content":1592},[1593],{"text":1594,"type":742},"Neck training is one of those things that probably seems really strange from the outside looking in, but it's actually fairly commonplace in contact sports, even non-combat ones like football. The benefit of neck training is allowing the athlete to absorb shock better as well as strengthening support for the cervical spine, helping to prevent catastrophic injuries to the spinal cord. Neck strength training does help and even if you aren’t fighting it's a great trick to add to your exercise routine, just don’t overdo it, and be sure to consult a professional trainer to get the most out of neck training.",{"type":744,"attrs":1596,"content":1597},{"level":746},[1598],{"text":1599,"type":742},"Train Like a Fighter",{"type":738,"content":1601},[1602,1603,1608],{"text":1267,"type":742},{"text":1269,"type":742,"marks":1604},[1605],{"type":847,"attrs":1606},{"href":1273,"uuid":48,"anchor":48,"custom":1607,"target":850,"linktype":13},{},{"text":1277,"type":742},{"type":738,"content":1610},[1611],{"text":1612,"type":742},"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":1614,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1619,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1620,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1615,"component":118,"meta_info":1616,"meta_title":7,"block_image":1617,"cover_image":1618,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-31 00:00",{"_uid":1623,"title":1624,"plugin":43,"description":1625},"7961dcdc-1400-4775-bcc7-458a82eb76fc","Should Boxers Do Strength Training for the Neck? | FightCamp","FightCamp is breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",{"id":1627,"alt":1587,"name":7,"focus":7,"title":1587,"filename":1628,"copyright":7,"fieldtype":50,"is_external_url":9},7043278,"https://a.storyblok.com/f/115220/2400x990/19e6ad8310/should-boxers-focus-on-strength-training-for-the-neck.png","We’re breaking down the importance of boxers' strength training their neck, how often they should train, and what exercises to train with. ",[],"should-boxers-focus-on-strength-training-for-the-neck","blogs/should-boxers-focus-on-strength-training-for-the-neck",-5840,[1305],"22f5b792-6d92-4029-bb1c-774a2d3208f6","2023-01-30T19:10:12.365Z",[],{"name":1639,"created_at":1640,"published_at":1641,"updated_at":1642,"id":1643,"uuid":1644,"content":1645,"slug":1873,"full_slug":1874,"sort_by_date":48,"position":1875,"tag_list":1876,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":1877,"first_published_at":1878,"release_id":48,"lang":60,"path":1308,"alternates":1879,"default_full_slug":48,"translated_slugs":48},"My First Time Sparring A Pro Boxer | FightCamp’s Coach PJ","2022-06-24T17:13:45.476Z","2023-01-03T19:21:39.690Z","2023-01-03T19:21:39.717Z",154833288,"db48d7a7-8335-4ae9-8255-0df6469dfcfb",{"_uid":1646,"faqs":1647,"title":1639,"topic":1668,"author":1683,"content":1684,"category":1857,"schedule":1865,"component":900,"meta_info":1866,"cover_image":1869,"description":1868,"contributors":1872},"d9342cbc-2f33-448b-95cb-d9141a391216",[1648,1652,1656,1660,1664],{"_uid":1649,"answer":1650,"question":1651,"component":670},"1f2b8d81-d393-4624-91ee-26bbbcdaa277","When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.\n\nDuring a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.","The Young Up and Comer",{"_uid":1653,"answer":1654,"question":1655,"component":670},"1ad2bda5-4fe1-4236-a916-8f0932d42c50","ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him.\n\nShortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG).\n","The Rec",{"_uid":1657,"answer":1658,"question":1659,"component":670},"30549dd1-2e5f-49f1-b750-791a102c6ed6","During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.\n\nAfter all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.","Round One - Spar!",{"_uid":1661,"answer":1662,"question":1663,"component":670},"493cc65e-1322-4eb3-9817-38af7d4d2e5b","As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the sweet science.","Levels and Abilities",{"_uid":1665,"answer":1666,"question":1667,"component":670},"f0250894-7e28-4bbb-8eb6-13e44baa4ddd","With so many different things you can focus on when it comes to boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the FightCamp app, there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher.","Starting With The Basics",{"name":287,"created_at":288,"published_at":289,"updated_at":290,"id":291,"uuid":292,"content":1669,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":1681,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":1682,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"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":297,"title":298,"plugin":43,"description":299},{"id":301,"alt":302,"name":7,"focus":48,"title":302,"filename":303,"copyright":7,"fieldtype":50},{"id":305,"alt":302,"name":7,"focus":48,"title":302,"filename":306,"copyright":7,"fieldtype":50},[],[],"daf748f3-80fc-4bd9-b2f0-f686bdc9526a",{"type":735,"content":1685},[1686,1699,1703,1716,1720,1724,1737,1741,1745,1749,1766,1770,1774,1778,1794,1798,1803,1816,1820,1830,1843,1847],{"type":738,"content":1687},[1688,1690,1697],{"text":1689,"type":742},"FightCamp Trainer ",{"text":1691,"type":742,"marks":1692},"Coach PJ",[1693],{"type":847,"attrs":1694},{"href":1695,"uuid":48,"anchor":48,"custom":1696,"target":850,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":1698,"type":742}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":738,"content":1700},[1701],{"text":1702,"type":742},"As Coach PJ likes to put it, way back when he was a 4-0 amateur boxer at West Virginia University, he was given the opportunity of going toe to toe with someone who just so happened to box for a living. Needless to say, it was a humbling experience.",{"type":756,"attrs":1704},{"id":1705,"body":1706},"d975e679-f879-4a04-b019-c5eb66b48e99",[1707],{"_uid":1708,"link":1709,"image":1711,"title":1713,"component":1715},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":1710,"linktype":13,"fieldtype":14,"cached_url":1710},"https://youtu.be/G-4nuJefUcE",{"id":1712,"alt":1713,"name":7,"focus":48,"title":1713,"filename":1714,"copyright":7,"fieldtype":50},5159898,"My First Time Ever Sparring A Professional Boxer l Storytime","https://a.storyblok.com/f/115220/1244x700/705f66e05b/my-first-time-ever-sparring-a-professional-boxer-storytime.png","image_video_link",{"type":744,"attrs":1717,"content":1718},{"level":746},[1719],{"text":1651,"type":742},{"type":738,"content":1721},[1722],{"text":1723,"type":742},"When Coach PJ first started his boxing career, he quickly found out that he was pretty decent. While at college he started off undefeated, winning almost all of his first four fights via knockouts. Like most in his shoes, he definitely had the inner confidence, almost cockiness, as he likes to put it, that most experience in their career when starting off on a winning streak, let alone only in his first year boxing.",{"type":756,"attrs":1725},{"id":1726,"body":1727},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[1728],{"url":1729,"_uid":1731,"image":1732,"component":765,"copyright_details":1736},{"id":7,"url":7,"linktype":1730,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":1733,"alt":1734,"name":7,"focus":48,"title":1734,"filename":1735,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":738,"content":1738},[1739],{"text":1740,"type":742},"During a weekend trip back home Coach PJ met up with a close friend, Bryant Jennings, (who just so happens to have fought legendary heavyweights such as Wladimir Klitschko), during one of his training sessions.",{"type":744,"attrs":1742,"content":1743},{"level":746},[1744],{"text":1655,"type":742},{"type":738,"content":1746},[1747],{"text":1748,"type":742},"ABC Gym, or The Rec as some call it, in Philadelphia was one of Coach PJ’s favorite gym experiences ever. The doors were up, the heat was on, and everyone was putting in hard work. Jennings was kind enough to let a kid, just starting off on his boxing journey, get in the ring and move around a little bit with him. ",{"type":756,"attrs":1750},{"id":1726,"body":1751},[1752],{"url":1753,"_uid":1754,"image":1755,"component":765,"copyright_details":1759},{"id":7,"url":7,"linktype":1730,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":1756,"alt":1757,"name":7,"focus":48,"title":1757,"filename":1758,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[1760],{"_uid":1761,"link":1762,"title":1764,"component":1765},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":1763,"linktype":13,"fieldtype":14,"cached_url":1763},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":738,"content":1767},[1768],{"text":1769,"type":742},"Shortly after they had stepped out of the ring, a new fighter entered the gym looking to do a little bit of sparring. PJ thought to himself, ‘I like sparring, I’m good at this.’ Little did he know that the man he was about to spar with was no other than, Gabriel Rosado, a former title contender with fights against the likes of Gennady Golovkin (GGG). ",{"type":744,"attrs":1771,"content":1772},{"level":746},[1773],{"text":1659,"type":742},{"type":738,"content":1775},[1776],{"text":1777,"type":742},"During their first round of sparring, PJ noticed that they were both just moving around a bit, as PJ was throwing a couple of jabs here and there, while his opponent was not really throwing anything back at him. His opponent was taking his time, mostly making PJ miss pretty easily. Slightly frustrated, PJ threw more jabs, and eventually tried to move inside, but it did not go well.",{"type":756,"attrs":1779},{"id":1726,"body":1780},[1781],{"url":1782,"_uid":1783,"image":1784,"component":765,"copyright_details":1788},{"id":7,"url":7,"linktype":1730,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":1785,"alt":1786,"name":7,"focus":48,"title":1786,"filename":1787,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[1789],{"_uid":1790,"link":1791,"title":1793,"component":1765},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":1792,"linktype":13,"fieldtype":14,"cached_url":1792},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":738,"content":1795},[1796],{"text":1797,"type":742},"After all this movement, as soon as Coach PJ closed the distance, Gabe decided to unload with a quick jab, landing home right on PJ’s nose. This was the first time PJ had ever been struck by a professional fighter. Unbeknownst to PJ, Gabriel was actually taking it easy on him, as Gabriel was mostly working on his defensive movements. It was after that session, that PJ learned there are different levels to this sport.",{"type":744,"attrs":1799,"content":1800},{"level":746},[1801],{"text":1802,"type":742},"Levels & Abilities",{"type":738,"content":1804},[1805,1807,1814],{"text":1806,"type":742},"As Coach PJ learned, there are different levels of boxers' abilities. Amateurs aren't the same as pros, pros are not the same as contenders, and contenders aren’t champions. This experience was an awakening for PJ - he was good but not as good as he could be. He had a lot to learn and a lot to grow. But that in and of itself is the great thing about boxing. It is a discipline that you can never stop learning. That is the beauty of it and why today it is known as the ",{"text":1808,"type":742,"marks":1809},"sweet science",[1810],{"type":847,"attrs":1811},{"href":1812,"uuid":48,"anchor":48,"custom":1813,"target":850,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":1815,"type":742},". ",{"type":744,"attrs":1817,"content":1818},{"level":746},[1819],{"text":1667,"type":742},{"type":756,"attrs":1821},{"id":1726,"body":1822},[1823],{"url":1824,"_uid":1825,"image":1826,"component":765,"copyright_details":1829},{"id":7,"url":7,"linktype":1730,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":1827,"alt":1734,"name":7,"focus":48,"title":1734,"filename":1828,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":738,"content":1831},[1832,1834,1841],{"text":1833,"type":742},"With so many different areas of focus in boxing, from footwork to conditioning, to balance and timing, to rhythm and defense, it can be a bit much to really understand where to start. With the ",{"text":1835,"type":742,"marks":1836},"FightCamp app",[1837],{"type":847,"attrs":1838},{"href":1839,"uuid":48,"anchor":48,"custom":1840,"target":850,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb",{},{"text":1842,"type":742},", there are different modes you can train in to help you along your journey. Learning the basics to more advanced moves, from stikes to slipping a punch are valuable tools to help you become a well-rounded boxer and not just a puncher. ",{"type":744,"attrs":1844,"content":1845},{"level":746},[1846],{"text":1599,"type":742},{"type":738,"content":1848},[1849,1850,1855],{"text":1267,"type":742},{"text":1269,"type":742,"marks":1851},[1852],{"type":847,"attrs":1853},{"href":1273,"uuid":48,"anchor":48,"custom":1854,"target":850,"linktype":13},{},{"text":1856,"type":742}," 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":1858,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1863,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1864,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1859,"component":118,"meta_info":1860,"meta_title":7,"block_image":1861,"cover_image":1862,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-29 00:00",{"_uid":1867,"title":1639,"plugin":43,"description":1868},"58919192-6276-4f99-aa35-a0f928733a73","Hear what it was like for FightCamp Trainer Coach PJ to spar with a professional boxer for the first time. What lessons can you take away from his experience?\n",{"id":1870,"alt":1639,"name":7,"focus":48,"title":1639,"filename":1871,"copyright":7,"fieldtype":50},5159874,"https://a.storyblok.com/f/115220/2400x990/9d9b891f7d/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj.png",[],"my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj","blogs/my-first-time-sparring-a-pro-boxer-fightcamps-coach-pj",-4890,[1305],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":1881,"created_at":1882,"published_at":1883,"updated_at":1884,"id":1885,"uuid":1886,"content":1887,"slug":2286,"full_slug":2287,"sort_by_date":48,"position":2288,"tag_list":2289,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":2290,"first_published_at":2291,"release_id":48,"lang":60,"path":1308,"alternates":2292,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":1888,"faqs":1889,"title":1881,"topic":1894,"author":972,"content":1909,"category":2267,"schedule":2275,"component":900,"meta_info":2276,"cover_image":2280,"description":2284,"contributors":2285},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1890],{"_uid":1891,"answer":1892,"question":1893,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1895,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1907,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1908,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1896,"component":39,"meta_info":1904,"block_image":1905,"cover_image":1906,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1897,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1902,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1903,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1898,"component":118,"meta_info":1899,"meta_title":7,"block_image":1900,"cover_image":1901,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":1910},[1911,1915,1919,1923,1936,1968,1972,1977,1981,1985,1990,1994,2014,2019,2023,2049,2053,2058,2062,2082,2087,2091,2111,2116,2120,2151,2156,2159,2179,2184,2188,2208,2213,2217,2237,2250,2255,2264],{"type":738,"content":1912},[1913],{"text":1914,"type":742},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":738,"content":1916},[1917],{"text":1918,"type":742},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":738,"content":1920},[1921],{"text":1922,"type":742},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":738,"content":1924},[1925,1927,1934],{"text":1926,"type":742},"With consistent resistance training and ",{"text":1928,"type":742,"marks":1929},"healthy nutrition",[1930],{"type":847,"attrs":1931},{"href":1932,"uuid":48,"anchor":48,"custom":1933,"target":850,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1935,"type":742},", women can develop strong arm muscles that will empower you to:",{"type":993,"content":1937},[1938,1944,1950,1956,1962],{"type":996,"content":1939},[1940],{"type":738,"content":1941},[1942],{"text":1943,"type":742},"Throw a solid punch",{"type":996,"content":1945},[1946],{"type":738,"content":1947},[1948],{"text":1949,"type":742},"Carry your kids or fur babies",{"type":996,"content":1951},[1952],{"type":738,"content":1953},[1954],{"text":1955,"type":742},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":996,"content":1957},[1958],{"type":738,"content":1959},[1960],{"text":1961,"type":742},"Feel confident in every tank top and sleeveless dress",{"type":996,"content":1963},[1964],{"type":738,"content":1965},[1966],{"text":1967,"type":742},"Haul all those bags from the car to the house in one trip ",{"type":738,"content":1969},[1970],{"text":1971,"type":742},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":744,"attrs":1973,"content":1974},{"level":746},[1975],{"text":1976,"type":742},"Arm Exercises for Women",{"type":738,"content":1978},[1979],{"text":1980,"type":742},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":738,"content":1982},[1983],{"text":1984,"type":742},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":744,"attrs":1986,"content":1987},{"level":872},[1988],{"text":1989,"type":742},"1. Plank With Bicep Curl",{"type":738,"content":1991},[1992],{"text":1993,"type":742},"Target Muscles: Biceps & Core",{"type":993,"content":1995},[1996,2002,2008],{"type":996,"content":1997},[1998],{"type":738,"content":1999},[2000],{"text":2001,"type":742},"Begin in plank position, holding two dumbbells on the floor",{"type":996,"content":2003},[2004],{"type":738,"content":2005},[2006],{"text":2007,"type":742},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":996,"content":2009},[2010],{"type":738,"content":2011},[2012],{"text":2013,"type":742},"Maintain plank position and repeat with the other arm",{"type":744,"attrs":2015,"content":2016},{"level":872},[2017],{"text":2018,"type":742},"2. Overhead Tricep Extension",{"type":738,"content":2020},[2021],{"text":2022,"type":742},"Target Muscles: Triceps",{"type":993,"content":2024},[2025,2031,2037,2043],{"type":996,"content":2026},[2027],{"type":738,"content":2028},[2029],{"text":2030,"type":742},"Hold the weight overhead with both hands",{"type":996,"content":2032},[2033],{"type":738,"content":2034},[2035],{"text":2036,"type":742},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":996,"content":2038},[2039],{"type":738,"content":2040},[2041],{"text":2042,"type":742},"Straighten your elbows and extend the weight overhead",{"type":996,"content":2044},[2045],{"type":738,"content":2046},[2047],{"text":2048,"type":742},"Hold the fully extended position for a moment, then repeat slowly",{"type":738,"content":2050},[2051],{"text":2052,"type":742},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":744,"attrs":2054,"content":2055},{"level":872},[2056],{"text":2057,"type":742},"3. Upright Row ",{"type":738,"content":2059},[2060],{"text":2061,"type":742},"Target Muscles: Traps & Deltoids",{"type":993,"content":2063},[2064,2070,2076],{"type":996,"content":2065},[2066],{"type":738,"content":2067},[2068],{"text":2069,"type":742},"Begin standing with your feet hip-width apart",{"type":996,"content":2071},[2072],{"type":738,"content":2073},[2074],{"text":2075,"type":742},"Lift your barbell or dumbbells straight up toward your chin",{"type":996,"content":2077},[2078],{"type":738,"content":2079},[2080],{"text":2081,"type":742},"Pause at the top of the lift, lower, and repeat",{"type":744,"attrs":2083,"content":2084},{"level":872},[2085],{"text":2086,"type":742},"4. Lateral Arm Raise",{"type":738,"content":2088},[2089],{"text":2090,"type":742},"Target Muscles: Triceps & Shoulders",{"type":993,"content":2092},[2093,2099,2105],{"type":996,"content":2094},[2095],{"type":738,"content":2096},[2097],{"text":2098,"type":742},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":996,"content":2100},[2101],{"type":738,"content":2102},[2103],{"text":2104,"type":742},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":996,"content":2106},[2107],{"type":738,"content":2108},[2109],{"text":2110,"type":742},"Lower and repeat",{"type":744,"attrs":2112,"content":2113},{"level":872},[2114],{"text":2115,"type":742},"5. Dumbbell Bench Press",{"type":738,"content":2117},[2118],{"text":2119,"type":742},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":993,"content":2121},[2122,2128,2134,2145],{"type":996,"content":2123},[2124],{"type":738,"content":2125},[2126],{"text":2127,"type":742},"Begin laying on a bench with your feet flat on the floor",{"type":996,"content":2129},[2130],{"type":738,"content":2131},[2132],{"text":2133,"type":742},"Lift the dumbbells to chest height, with your hands facing forward",{"type":996,"content":2135},[2136],{"type":738,"content":2137},[2138,2140],{"text":2139,"type":742},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2141,"type":742,"marks":2142},"(don’t let the dumbbells touch)",[2143],{"type":2144},"italic",{"type":996,"content":2146},[2147],{"type":738,"content":2148},[2149],{"text":2150,"type":742},"Lower your arms and repeat",{"type":744,"attrs":2152,"content":2153},{"level":872},[2154],{"text":2155,"type":742},"6. Tricep Dips",{"type":738,"content":2157},[2158],{"text":2022,"type":742},{"type":993,"content":2160},[2161,2167,2173],{"type":996,"content":2162},[2163],{"type":738,"content":2164},[2165],{"text":2166,"type":742},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":996,"content":2168},[2169],{"type":738,"content":2170},[2171],{"text":2172,"type":742},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":996,"content":2174},[2175],{"type":738,"content":2176},[2177],{"text":2178,"type":742},"Push yourself back up until your arms are almost straight, and repeat",{"type":744,"attrs":2180,"content":2181},{"level":872},[2182],{"text":2183,"type":742},"7. Decline Push-Up",{"type":738,"content":2185},[2186],{"text":2187,"type":742},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":993,"content":2189},[2190,2196,2202],{"type":996,"content":2191},[2192],{"type":738,"content":2193},[2194],{"text":2195,"type":742},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":996,"content":2197},[2198],{"type":738,"content":2199},[2200],{"text":2201,"type":742},"Brace your core and glutes, and lower yourself down into a push-up",{"type":996,"content":2203},[2204],{"type":738,"content":2205},[2206],{"text":2207,"type":742},"Extend your elbows to push yourself up, and repeat",{"type":744,"attrs":2209,"content":2210},{"level":872},[2211],{"text":2212,"type":742},"8. Diamond Push-Up",{"type":738,"content":2214},[2215],{"text":2216,"type":742},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":993,"content":2218},[2219,2225,2231],{"type":996,"content":2220},[2221],{"type":738,"content":2222},[2223],{"text":2224,"type":742},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":996,"content":2226},[2227],{"type":738,"content":2228},[2229],{"text":2230,"type":742},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":996,"content":2232},[2233],{"type":738,"content":2234},[2235],{"text":2236,"type":742},"Push yourself back up and repeat",{"type":738,"content":2238},[2239,2241,2248],{"text":2240,"type":742},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2242,"type":742,"marks":2243},"FightCamp Community",[2244],{"type":847,"attrs":2245},{"href":2246,"uuid":48,"anchor":48,"custom":2247,"target":850,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":2249,"type":742}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":744,"attrs":2251,"content":2252},{"level":746},[2253],{"text":2254,"type":742},"Train Like a Woman",{"type":738,"content":2256},[2257,2258,2263],{"text":1267,"type":742},{"text":1269,"type":742,"marks":2259},[2260],{"type":847,"attrs":2261},{"href":1273,"uuid":48,"anchor":48,"custom":2262,"target":850,"linktype":13},{},{"text":1437,"type":742},{"type":738,"content":2265},[2266],{"text":1281,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2268,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2273,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2274,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2269,"component":118,"meta_info":2270,"meta_title":7,"block_image":2271,"cover_image":2272,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2277,"title":2278,"plugin":43,"description":2279},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2281,"alt":2282,"name":7,"focus":7,"title":2282,"filename":2283,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1305],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":2294,"created_at":2295,"published_at":2296,"updated_at":2297,"id":2298,"uuid":2299,"content":2300,"slug":2473,"full_slug":2474,"sort_by_date":48,"position":2475,"tag_list":2476,"is_startpage":9,"parent_id":913,"meta_data":48,"group_id":2477,"first_published_at":2478,"release_id":48,"lang":60,"path":1308,"alternates":2479,"default_full_slug":48,"translated_slugs":48},"How To Throw Long Boxing Combos Without Losing Steam","2022-04-12T08:39:42.135Z","2022-12-22T17:16:55.765Z","2022-12-22T17:16:55.816Z",123940474,"fdad5b11-1348-4610-861a-399daded7f64",{"_uid":2301,"faqs":2302,"title":2319,"topic":2320,"author":1351,"content":2335,"category":2454,"schedule":2462,"component":900,"meta_info":2463,"cover_image":2467,"description":2471,"contributors":2472},"a1f43f76-0713-42c6-b10b-5ba4fe794f4c",[2303,2307,2311,2315],{"_uid":2304,"answer":2305,"question":2306,"component":670},"450907f0-746f-4bc1-bdcc-87bf630cb02f","To throw long boxing combos without throwing steam, follow these tips:\n1. Keep it smooth and fast\n2. Keep in rhythm\n3. Breathe with your punches","How can you throw long boxing combinations without losing steam?",{"_uid":2308,"answer":2309,"question":2310,"component":670},"4967d498-2c0a-440f-9c3f-3652fa999964","This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this concept in action is Manny Pacquiao. His punches have great technique and flow well, naturally building momentum.","Smooth Is Fast",{"_uid":2312,"answer":2313,"question":2314,"component":670},"87c1857b-4dcf-4cf9-b6a0-85bd6bfc8271","Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. For a fantastic example of this, watch Evander Holyfield. All of his combinations have a very noticeable rhythm.","Rhythm Makes The World Go Round",{"_uid":2316,"answer":2317,"question":2318,"component":670},"d3f6b7e2-c84d-4e50-90c8-04c32597787a","In boxing movies, you will often hear boxers ‘hiss’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.","Breathe With Your Punches","How to Throw Long Boxing Combos Without Losing Steam",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2321,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2333,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2334,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2322,"component":39,"meta_info":2330,"block_image":2331,"cover_image":2332,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2323,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2328,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2329,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2324,"component":118,"meta_info":2325,"meta_title":7,"block_image":2326,"cover_image":2327,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":735,"content":2336},[2337,2350,2354,2365,2378,2382,2391,2395,2399,2408,2421,2425,2438,2442,2451],{"type":738,"content":2338},[2339,2341,2348],{"text":2340,"type":742},"Long, flashy combinations are one of the most iconic hallmarks of a great boxing match. From the blistering hand-speed of ",{"text":2342,"type":742,"marks":2343},"Muhammad Ali",[2344],{"type":847,"attrs":2345},{"href":2346,"uuid":48,"anchor":48,"custom":2347,"target":850,"linktype":13},"https://blog.joinfightcamp.com/fight-news/celebrating-5-of-boxings-legendary-black-boxers",{},{"text":2349,"type":742}," to the smooth precision of Ricardo Lopez, we’ve always been captivated by the moments a fighter truly ‘lets their hands go.’ But how do these great boxers execute long punch combos like that without losing power on their punches? Here are some tips to make sure you keep the sting in your shots.",{"type":744,"attrs":2351,"content":2352},{"level":746},[2353],{"text":2310,"type":742},{"type":756,"attrs":2355},{"id":2356,"body":2357},"0a5f805f-2c7b-4bee-a147-21dc7632d2b5",[2358],{"url":7,"_uid":2359,"image":2360,"component":765,"copyright_details":2364},"i-1d80a127-4bf2-4802-96fe-0d0286bce60f",{"id":2361,"alt":2362,"name":7,"focus":7,"title":2362,"filename":2363,"copyright":7,"fieldtype":50,"is_external_url":9},5474209,"FightCamp - How To Throw Long Boxing Combos","https://a.storyblok.com/f/115220/1100x1100/b79fdf92fd/fightcamp_boxing_combos.png",[],{"type":738,"content":2366},[2367,2369,2376],{"text":2368,"type":742},"This is probably one of the most important lessons any aspiring volume puncher (someone who throws a lot of punches to win exchanges) needs to learn: technique creates speed. Punching with proper form will always create faster combinations than just focusing on moving the hands as fast as possible. This is because both the hip rotation and the whip motion that a proper punch has will always be faster than only pushing with the muscles of your arm. A great example of this is ",{"text":2370,"type":742,"marks":2371},"Manny Pacquiao",[2372],{"type":847,"attrs":2373},{"href":2374,"uuid":48,"anchor":48,"custom":2375,"target":850,"linktype":13},"https://blog.joinfightcamp.com/fight-news/hall-of-famer-manny-pacquiao-hangs-up-his-gloves",{},{"text":2377,"type":742},". His punches have great technique and flow well, naturally building momentum.",{"type":744,"attrs":2379,"content":2380},{"level":746},[2381],{"text":2314,"type":742},{"type":756,"attrs":2383},{"id":2356,"body":2384},[2385],{"url":7,"_uid":2386,"image":2387,"component":765,"copyright_details":2390},"i-85c05c61-22d9-4098-97ab-318ca38790c0",{"id":2388,"alt":2362,"name":7,"focus":7,"title":2362,"filename":2389,"copyright":7,"fieldtype":50,"is_external_url":9},5474218,"https://a.storyblok.com/f/115220/1100x1100/05108b0a36/fightcamp_throwing_boxing_combos.png",[],{"type":738,"content":2392},[2393],{"text":2394,"type":742},"Just as important as proper boxing technique is maintaining a rhythm with longer combinations. This doesn’t mean you should be predictable with your punches. It just means that you should try and keep your flow steady rather than switch between a ‘sprint’ pace and a ‘walk’ pace in between punches. The reason for this is that keeping a steady punching rhythm allows your body to maintain and adjust purely on muscle memory rather than conscious adjustment. A fantastic example of this is Evander Holyfield. All of his combinations have a very noticeable rhythm.",{"type":744,"attrs":2396,"content":2397},{"level":746},[2398],{"text":2318,"type":742},{"type":756,"attrs":2400},{"id":2356,"body":2401},[2402],{"url":7,"_uid":2403,"image":2404,"component":765,"copyright_details":2407},"i-dc87810c-b13a-41b8-99ea-07f24e85a12f",{"id":2405,"alt":2362,"name":7,"focus":7,"title":2362,"filename":2406,"copyright":7,"fieldtype":50,"is_external_url":9},5474221,"https://a.storyblok.com/f/115220/1100x1100/e434aa7344/fightcamp_long_boxing_combos.png",[],{"type":738,"content":2409},[2410,2412,2419],{"text":2411,"type":742},"In boxing movies, you will often hear boxers ‘",{"text":2413,"type":742,"marks":2414},"hiss",[2415],{"type":847,"attrs":2416},{"href":2417,"uuid":48,"anchor":48,"custom":2418,"target":850,"linktype":13},"https://blog.joinfightcamp.com/fight-news/whats-with-all-the-noise-why-fighters-make-sounds",{},{"text":2420,"type":742},"’ when they throw their punches – and this is an actual boxing technique. Breathing and activating your diaphragm when throwing shots has the dual benefit of ensuring your core is engaged in the punch and making sure you maintain your oxygen levels, especially during long combos. I try my best to breathe in when I bring my punches back, and breathe out when I punch, making sure I keep my oxygen levels up to help fight off muscle fatigue. This one takes some time to get used to, so don’t feel bad if it doesn’t seem natural at first.",{"type":744,"attrs":2422,"content":2423},{"level":746},[2424],{"text":1423,"type":742},{"type":738,"content":2426},[2427,2429,2436],{"text":2428,"type":742},"Throwing long punch combinations without burning out is something that takes a lot of practice and conditioning, and it's something even the very best fighters in the world struggle with. The most important things to remember when trying to work long combinations on the punching bag are to try and maintain a smooth flow to your punches, to keep your ",{"text":2430,"type":742,"marks":2431},"breathing",[2432],{"type":847,"attrs":2433},{"href":2434,"uuid":48,"anchor":48,"custom":2435,"target":850,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-power-of-four-box-breathing-for-your-boxing-workouts",{},{"text":2437,"type":742}," timed on rhythm, and to not fight the natural momentum by trying to keep yourself in one spot. It is by no means an easy technique to learn, but the Trainers at FightCamp are up to the task of helping you learn how to really let your hands go and get a great workout doing it!",{"type":744,"attrs":2439,"content":2440},{"level":746},[2441],{"text":1599,"type":742},{"type":738,"content":2443},[2444,2445,2450],{"text":1267,"type":742},{"text":1269,"type":742,"marks":2446},[2447],{"type":847,"attrs":2448},{"href":1273,"uuid":48,"anchor":48,"custom":2449,"target":850,"linktype":13},{},{"text":1437,"type":742},{"type":738,"content":2452},[2453],{"text":1281,"type":742},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2455,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2460,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2461,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2456,"component":118,"meta_info":2457,"meta_title":7,"block_image":2458,"cover_image":2459,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-22 00:00",{"_uid":2464,"title":2465,"plugin":43,"description":2466},"f9f410be-c30f-4a0d-8781-b784967ca360","Throw Long Boxing Combos Without Losing Steam | FightCamp","Don’t let a 16-punch combination faze you! FightCamp is sharing tips for throwing long boxing combos without losing steam and power.",{"id":2468,"alt":2469,"name":7,"focus":7,"title":2469,"filename":2470,"copyright":7,"fieldtype":50,"is_external_url":9},5474189,"FightCamp - How To Throw Long Boxing Combos Without Losing Steam","https://a.storyblok.com/f/115220/2400x990/5609859016/how-to-throw-long-boxing-combos-without-losing-steam.png","Don’t let a 16-punch combination faze you! Boxer Iain Mackenzie shares his tips for throwing long boxing combos without losing steam and power.",[],"how-to-throw-long-boxing-combos-without-losing-steam","blogs/how-to-throw-long-boxing-combos-without-losing-steam",-4460,[1305],"091957f0-eaee-4c97-9dc3-831f4daf5026","2022-12-21T17:32:05.992Z",[],{"name":900,"created_at":2481,"published_at":2482,"updated_at":2483,"id":2484,"uuid":2485,"content":2486,"slug":900,"full_slug":2507,"sort_by_date":48,"position":446,"tag_list":2508,"is_startpage":9,"parent_id":2509,"meta_data":48,"group_id":2510,"first_published_at":2511,"release_id":48,"lang":60,"path":7,"alternates":2512,"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":2487,"component":2488,"meta_info":2489,"custom_content_list":2491},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2490,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2492,2497,2502],{"_uid":2493,"label":2494,"value":2495,"dev_id":2496,"component":742},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2498,"label":2499,"value":2500,"dev_id":2501,"component":742},"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":2503,"label":2504,"value":2505,"dev_id":2506,"component":742},"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",[],1785892871364]