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Many people assume that strength training is always heavyweight-based training and that conditioning has to be cardio-based. In this article, we will discuss the specific differences between the two.","What are the differences between strength and conditioning training?",{"_uid":676,"answer":677,"question":678,"component":670},"90e82b45-6e1b-4b15-acc1-37d94929bdd1","Strength-based training is used to develop or maintain an individual’s maximal strength. Simply put, strength training is the body’s ability to exert force and is typically any type of training that:\n- Develops or maintains strength\n- Increases power output\n- Power = force x distance / time (explosiveness)","What is strength training?",{"_uid":680,"answer":681,"question":682,"component":670},"f42786f2-8cba-4589-9247-61220ad5d90f","Conditioning training is strength training for the heart and cardiovascular system with the goal of improving an individual’s work capacity. Conditioning training usually involves higher reps and less resistance, and it can include protocols like HIIT that have been proven to increase strength. Examples are:\n- Boxing or kickboxing workouts\n- LISS (low intensity steady state) cardio (e.g. running, swimming, etc.)\n- HIIT (high-intensity interval training)","What is conditioning training?",{"_uid":684,"answer":685,"question":686,"component":670},"cba1c9f4-37e3-40f5-8ae0-7e5a24fd9175","Whether you're a professional boxer or a boxing training enthusiast, adding a well-designed strength and conditioning program to your workout routine has many benefits which will improve your life and your athletic performance. Here are some key reasons why you should add strength and conditioning training to your fitness routine.\n1. Better overall health\n2. Prevent injury\n3. Improve mental health\n4. Increase flexibility and mobility (posture)","Why should you add strength and conditioning training to your routine?",{"_uid":688,"answer":689,"question":690,"component":670},"1a9bb06b-e69c-414a-ae33-2d9f2c394fe9","Numerous studies have shown that implementing a fitness routine with strength and conditioning can improve cardiovascular health, improve body composition, stabilize blood sugars, and help lower the risk of other co-morbidities. Strength and conditioning training is a great way to start with a general fitness regimen that can promote better overall health.","Better overall health",{"_uid":692,"answer":693,"question":694,"component":670},"79b52dfc-bcfe-467f-a06b-fed87a226c04","One of the key principles of a proper strength and conditioning program is to prevent and reduce the risk of injury. By analyzing movement patterns and identifying irregularities, muscle imbalances, and muscle weaknesses, we can focus on strengthening these areas and teach the body better proprioception, or the body’s ability to sense movement, location, and action. Through proper strength and conditioning exercises we can improve coordination and balance, as well as help reduce the likelihood of falls and slips.","How can strength and conditioning training prevent injury?",{"_uid":696,"answer":697,"question":698,"component":670},"0f796ff4-0c64-4b12-bff7-21c721a37059","Adding in strength and conditioning routines not only has great benefits for physical well-being, but also the mental health of an individual. These exercises increase serotonin levels and help boost confidence levels as the individual sees progress and results.","How can strength and conditioning training improve mental health?",{"_uid":700,"answer":701,"question":702,"component":670},"7da6bfbe-c62c-4c51-86cd-3629cfdc69b1","Similar to injury prevention, because proper strength and conditioning protocols focus on improving muscle weaknesses and movement, individuals see increased flexibility, mobility, and better postural habits after adding in strength and conditioning to their workouts.","How can strength and conditioning training increase flexibility and mobility and help posture?",{"_uid":704,"answer":705,"question":706,"component":670},"37ef0937-1762-457b-8f77-49587444a299","One of the best things that you can do for your fitness routine is to incorporate principles that have both aspects of strength training and conditioning training. HIIT workouts are a great place to start. Strength and conditioning training will take your fighting game to the next level and make you a better boxer and athlete.\n\nReady to add strength and conditioning to your training? At FightCamp, we’ve launched a strength and conditioning specific collection on our App, making it that much easier for you to incorporate them into your boxing routine. Download the FREE FightCamp App and train with real fighters from the comfort of your own home. Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically.","How can I add strength and conditioning to my training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":708,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":720,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":721,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":709,"component":39,"meta_info":717,"block_image":718,"cover_image":719,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":710,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":715,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":716,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":711,"component":118,"meta_info":712,"meta_title":7,"block_image":713,"cover_image":714,"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":723,"created_at":724,"published_at":725,"updated_at":726,"id":727,"uuid":728,"content":729,"slug":737,"full_slug":738,"sort_by_date":48,"position":419,"tag_list":739,"is_startpage":9,"parent_id":740,"meta_data":48,"group_id":741,"first_published_at":742,"release_id":48,"lang":60,"path":48,"alternates":743,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Jeff Turbett","2021-09-10T15:39:27.817Z","2022-02-08T23:27:30.944Z","2022-02-08T23:27:30.964Z",71000021,"556f66aa-ba69-478f-94b7-752150a263c0",{"bio":730,"_uid":731,"name":723,"photo":732,"component":735,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":7,"social_link_linkedin":736,"social_link_instagram":7,"social_link_pinterest":7},"Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.","ff36f7e6-d1b4-4b58-904a-12365466e0d9",{"id":733,"alt":723,"name":723,"focus":48,"title":723,"filename":734,"copyright":7,"fieldtype":50},3804748,"https://a.storyblok.com/f/115220/350x350/e906492f6a/jeff_turbett.png","author","https://www.linkedin.com/in/jeffrey-turbett-ii-606b8157/","jeff-turbett","authors/jeff-turbett",[],65634443,"0f4c1487-9f9e-402f-b789-104e64b5f0de","2021-10-20T17:21:33.170Z",[],{"type":745,"content":746},"doc",[747,753,767,776,789,793,799,803,827,832,844,864,870,880,884,889,892,897,900,905,917,922,934,940,950,954,964],{"type":748,"content":749},"paragraph",[750],{"text":751,"type":752},"Strength and conditioning training, at its core, is primarily focused on exercises that work to build and enhance an individual’s mobility, stability, endurance, power, speed, agility, and athletic performance, with the goal of improving the quality of your health. The terms strength and conditioning are used to describe fitness philosophies that can be applied to a variety of workout types, such as HIIT, yoga, weight lifting, and more.","text",{"type":748,"content":754},[755,757,765],{"text":756,"type":752},"In this article, we will discuss the differences between strength and conditioning, why this training is especially beneficial for boxers, how to add strength and conditioning training to your workout routine, and finally how you can access a full collection of specific strength and conditioning workouts through the ",{"text":758,"type":752,"marks":759},"FightCamp App",[760],{"type":761,"attrs":762},"link",{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://fightcamp.app.link/srbn9hdzSlb","_blank",{"text":766,"type":752},".",{"type":768,"attrs":769,"content":771},"heading",{"level":770},2,[772,774],{"text":773,"type":752},"What Are The Differences Between Strength and Conditioning?",{"type":775},"hard_break",{"type":777,"attrs":778},"blok",{"id":779,"body":780},"6b244f5a-8b42-4ab4-9a26-fcb0b26333ab",[781],{"_uid":782,"image":783,"component":787,"copyright_details":788},"i-875fbaec-cfc5-4279-b511-138f4fc4f380",{"id":784,"alt":785,"name":7,"focus":48,"title":785,"filename":786,"copyright":7,"fieldtype":50},4038509,"FightCamp Trainer Rocky Harris Doing Clap Push-Ups","https://a.storyblok.com/f/115220/1100x1100/d7463dde97/clap-push-up.png","content_image",[],{"type":748,"content":790},[791],{"text":792,"type":752},"Although usually used together to define a type of training, “strength and conditioning” encompasses two different methodologies. Many people assume that strength training is always heavyweight-based training and that conditioning has to be cardio-based. But there's more.",{"type":768,"attrs":794,"content":796},{"level":795},3,[797],{"text":798,"type":752},"Strength Training",{"type":748,"content":800},[801],{"text":802,"type":752},"Strength-based training is used to develop or maintain an individual’s maximal strength. Simply put, strength training is the body’s ability to exert force and is typically any type of training that:",{"type":804,"content":805},"bullet_list",[806,813],{"type":807,"content":808},"list_item",[809],{"type":748,"content":810},[811],{"text":812,"type":752},"Develops or maintains strength",{"type":807,"content":814},[815,819],{"type":748,"content":816},[817],{"text":818,"type":752},"Increases power output",{"type":804,"content":820},[821],{"type":807,"content":822},[823],{"type":748,"content":824},[825],{"text":826,"type":752},"Power = force x distance / time (explosiveness)",{"type":768,"attrs":828,"content":829},{"level":795},[830],{"text":831,"type":752},"Conditioning Training",{"type":748,"content":833},[834,836,842],{"text":835,"type":752},"Conditioning training is strength training for the heart and cardiovascular system with the goal of improving an individual’s work capacity. Conditioning training usually involves higher reps and less resistance, and it can include protocols like ",{"text":837,"type":752,"marks":838},"HIIT",[839],{"type":761,"attrs":840},{"href":841,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training",{"text":843,"type":752}," that have been proven to increase strength. Examples are:",{"type":804,"content":845},[846,852,858],{"type":807,"content":847},[848],{"type":748,"content":849},[850],{"text":851,"type":752},"Boxing or kickboxing workouts",{"type":807,"content":853},[854],{"type":748,"content":855},[856],{"text":857,"type":752},"LISS (low intensity steady state) cardio (e.g. running, swimming, etc.)",{"type":807,"content":859},[860],{"type":748,"content":861},[862],{"text":863,"type":752},"HIIT (high-intensity interval training)",{"type":768,"attrs":865,"content":866},{"level":770},[867,869],{"text":868,"type":752},"Why You Should Add Strength and Conditioning Training To Your Routine",{"type":775},{"type":777,"attrs":871},{"id":779,"body":872},[873],{"_uid":874,"image":875,"component":787,"copyright_details":879},"i-c53fe11d-d090-417d-9322-3653666585e0",{"id":876,"alt":877,"name":7,"focus":48,"title":877,"filename":878,"copyright":7,"fieldtype":50},4038510,"FightCamp Trainer Rocky Harris Kickboxing","https://a.storyblok.com/f/115220/1100x1100/9113542b53/kickboxing.png",[],{"type":748,"content":881},[882],{"text":883,"type":752},"Whether you're a professional boxer or a boxing training enthusiast, adding a well-designed strength and conditioning program to your workout routine has many benefits which will improve your life and your athletic performance. Here are some key reasons why you should add strength and conditioning training to your fitness routine.",{"type":768,"attrs":885,"content":886},{"level":795},[887],{"text":888,"type":752},"Better Overall Health",{"type":748,"content":890},[891],{"text":689,"type":752},{"type":768,"attrs":893,"content":894},{"level":795},[895],{"text":896,"type":752},"Prevent Injury",{"type":748,"content":898},[899],{"text":693,"type":752},{"type":768,"attrs":901,"content":902},{"level":795},[903],{"text":904,"type":752},"Improve Mental Health",{"type":748,"content":906},[907,909,915],{"text":908,"type":752},"Adding in strength and conditioning routines not only has great benefits for physical well-being, but also the ",{"text":910,"type":752,"marks":911},"mental health",[912],{"type":761,"attrs":913},{"href":914,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{"text":916,"type":752}," of an individual. These exercises increase serotonin levels and help boost confidence levels as the individual sees progress and results.",{"type":768,"attrs":918,"content":919},{"level":795},[920],{"text":921,"type":752},"Increase Flexibility and Mobility (Posture)",{"type":748,"content":923},[924,926,932],{"text":925,"type":752},"Similar to injury prevention, because proper strength and conditioning protocols focus on improving muscle weaknesses and movement, individuals see increased ",{"text":927,"type":752,"marks":928},"flexibility",[929],{"type":761,"attrs":930},{"href":931,"uuid":48,"anchor":48,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/kickboxing-workout-for-kicking-power-flexibility",{"text":933,"type":752},", mobility, and better postural habits after adding in strength and conditioning to their workouts.",{"type":768,"attrs":935,"content":936},{"level":770},[937,939],{"text":938,"type":752},"Adding Strength & Conditioning To Your Training",{"type":775},{"type":777,"attrs":941},{"id":779,"body":942},[943],{"_uid":944,"image":945,"component":787,"copyright_details":949},"i-9e710ba6-81ce-4055-8f4f-1a24c4284e7b",{"id":946,"alt":947,"name":7,"focus":48,"title":947,"filename":948,"copyright":7,"fieldtype":50},4038511,"FightCamp Trainer Rocky Harris Shadowboxing","https://a.storyblok.com/f/115220/1100x1100/a2bcf72a31/shadowboxing.png",[],{"type":748,"content":951},[952],{"text":953,"type":752},"One of the best things that you can do for your fitness routine is to incorporate principles that have both aspects of strength training and conditioning training. HIIT workouts are a great place to start. Strength and conditioning training will take your fighting game to the next level and make you a better boxer and athlete.",{"type":748,"content":955},[956,958,962],{"text":957,"type":752},"Ready to add strength and conditioning to your training? At FightCamp, we’ve launched a strength and conditioning specific collection on our App, making it that much easier for you to incorporate them into your boxing routine. Download the FREE ",{"text":758,"type":752,"marks":959},[960],{"type":761,"attrs":961},{"href":763,"uuid":48,"anchor":48,"target":764,"linktype":13},{"text":963,"type":752}," and train with real fighters from the comfort of your own home. Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically.",{"type":777,"attrs":965},{"id":966,"body":967},"14834617-a773-4322-9f6b-a0ee7846d59e",[968],{"url":969,"_uid":971,"image":972,"component":787,"copyright_details":976},{"id":7,"url":970,"linktype":13,"fieldtype":14,"cached_url":970},"https://fightcamp.app.link/GD872R25zob","i-eb0dc45c-0215-4b15-ae8c-e95ae2cb8e1e",{"id":973,"alt":974,"name":7,"focus":48,"title":974,"filename":975,"copyright":7,"fieldtype":50},4331958,"Try A Free Workout - Download The FightCamp App","https://a.storyblok.com/f/115220/1380x500/452e949a4c/blog_in-article_ads_free_workout_opt3_041222.png",[],{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":978,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":983,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":984,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":979,"component":118,"meta_info":980,"meta_title":7,"block_image":981,"cover_image":982,"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},[],[],"2022-04-13 00:00","article",{"_uid":988,"title":657,"plugin":43,"description":989},"fba19b03-1517-46b2-92fd-0d6f41ba04f0","Strength and conditioning programming has been used for decades to help athletes. See how adding these to your workout routine can help your boxing training.",{"id":991,"alt":657,"name":7,"focus":48,"title":657,"filename":992,"copyright":7,"fieldtype":50},4038512,"https://a.storyblok.com/f/115220/2400x990/26adc69ef0/what-is-strength-conditioning-boxing-training.png",[],"what-is-strength-conditioning-boxing-training","blogs/what-is-strength-conditioning-boxing-training",-4010,[998,999],"featured","home-trending",60887917,"ef4eab72-baf1-43b0-93d0-2ea2c73cc66b","2022-03-29T02:05:00.000Z","training/{{story.slug}}",[],["Reactive",1006],[1007,1283,1697,1914,2294,2535],{"name":1008,"created_at":1009,"published_at":1010,"updated_at":1011,"id":1012,"uuid":1013,"content":1014,"slug":1277,"full_slug":1278,"sort_by_date":48,"position":1279,"tag_list":1280,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":1281,"first_published_at":1010,"release_id":48,"lang":60,"path":1003,"alternates":1282,"default_full_slug":48,"translated_slugs":48},"High-Intensity Interval Training (HIIT): What Is It?","2023-01-30T00:49:52.903Z","2023-01-30T01:36:56.071Z","2023-01-30T01:36:56.099Z",253901540,"afc13957-3e18-4242-9325-7d82fe267b7e",{"_uid":1015,"faqs":1016,"title":1008,"topic":1037,"author":1052,"content":1053,"category":1258,"schedule":1266,"component":986,"meta_info":1267,"cover_image":1271,"description":1275,"contributors":1276},"5c2883de-fce6-4b00-8b95-88b297caae4d",[1017,1021,1025,1029,1033],{"_uid":1018,"answer":1019,"question":1020,"component":670},"d63a77b1-1072-4a02-b3c2-67b697278409","HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.\n\nMost forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.","What is HIIT?",{"_uid":1022,"answer":1023,"question":1024,"component":670},"62e6d672-1608-4efe-a554-561db8c6cf92","HIIT workouts are an excellent way to level up your exercise routine. All exercise holds enormous benefits for both physical and mental health, but HIIT offers a few extra perks that make it a favorite for athletes.","Why do HIIT?",{"_uid":1026,"answer":1027,"question":1028,"component":670},"02c56d79-9f9a-4038-81f5-1fb607b708a3","-Maximum Effectiveness in Less Time\nThe intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around 25-30% more calories than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. \n\n-Tones Muscle\nBy ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.\n\n-Adds Variety\nHIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.\n\n-Improves Cardiovascular Health\nAll exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in greater improvements in blood pressure and blood sugar than moderate-intensity workouts. ","What are the benefits of HIIT?\n",{"_uid":1030,"answer":1031,"question":1032,"component":670},"d546160f-0f6f-4893-bb1c-dccaa63bd894","You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnated, add a HIIT workout once or twice a week to get back on track.\n\nHIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like roadwork, for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.\n\nOne of the best things about HIIT is you can get creative with it. You can even try out a HIIT jump rope workout for a full-body cardio blast in just minutes.","When would you do HIIT?",{"_uid":1034,"answer":1035,"question":1036,"component":670},"e8287a88-ff3c-4602-9bd3-0d7cc7680e11","HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.\n\nSince HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just 10 minutes of HIIT boxing and feel the difference with just one workout.","How can I add HIIT to my boxing or kickboxing training?",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1038,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1050,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1051,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1039,"component":39,"meta_info":1047,"block_image":1048,"cover_image":1049,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1040,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1045,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1046,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1041,"component":118,"meta_info":1042,"meta_title":7,"block_image":1043,"cover_image":1044,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":745,"content":1054},[1055,1070,1074,1078,1082,1086,1090,1093,1098,1103,1117,1122,1126,1131,1135,1140,1154,1158,1162,1176,1190,1194,1198,1212,1217,1221,1235,1240,1254],{"type":748,"content":1056},[1057,1059,1068],{"text":1058,"type":752},"Some of you reading this may have wondered, what is HIIT training or what is a HIIT workout? HIIT is a form of ",{"text":1060,"type":752,"marks":1061},"interval training",[1062,1066],{"type":761,"attrs":1063},{"href":1064,"uuid":48,"anchor":48,"custom":1065,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-use-hiit-tabata-amrap-emom-for-boxing-training/",{},{"type":1067},"underline",{"text":1069,"type":752}," that has long been a favorite for professional athletes, especially boxers. HIIT requires you to push yourself harder, but only for a brief period. This provides an incredibly effective workout by burning calories, toning muscle, and increasing oxygenation levels in your body.",{"type":748,"content":1071},[1072],{"text":1073,"type":752},"You don’t need extra time in your exercise regimen to start incorporating HIIT. In fact, one of the many benefits of HIIT is that it provides a more effective workout in a shorter time. Read on to find out why HIIT is so effective and how to start.",{"type":768,"attrs":1075,"content":1076},{"level":770},[1077],{"text":1020,"type":752},{"type":748,"content":1079},[1080],{"text":1081,"type":752},"HIIT meaning High-Intensity Interval Training, alternates between high and low-intensity exercises, pushing you to increase your effort for short bursts. This often means around 30 seconds of almost maximum output followed by 15-30 seconds of recovery or low-intensity movement. HIIT workouts are rarely longer than 30 minutes in total.",{"type":748,"content":1083},[1084],{"text":1085,"type":752},"Most forms of exercise can be adapted into a HIIT workout simply by alternating the intensity. Workouts that are perfectly suited to HIIT include running, boxing and kickboxing.",{"type":768,"attrs":1087,"content":1088},{"level":770},[1089],{"text":1024,"type":752},{"type":748,"content":1091},[1092],{"text":1023,"type":752},{"type":768,"attrs":1094,"content":1095},{"level":770},[1096],{"text":1097,"type":752},"Unique Benefits of HIIT",{"type":768,"attrs":1099,"content":1100},{"level":795},[1101],{"text":1102,"type":752},"Maximum Effectiveness in Less Time",{"type":748,"content":1104},[1105,1107,1115],{"text":1106,"type":752},"The intensity of HIIT means that you are scorching calories. A HIIT workout is usually between 10-30 minutes, but it packs a punch. One study showed that a 30-minute HIIT workout burned around ",{"text":1108,"type":752,"marks":1109},"25-30% more calories",[1110,1114],{"type":761,"attrs":1111},{"href":1112,"uuid":48,"anchor":48,"custom":1113,"target":764,"linktype":13},"https://www.healthline.com/nutrition/benefits-of-hiit#:~:text=HIIT%20can%20burn%20a%20lot%20of%20calories%20in%20a%20short%20amount%20of%20time&text=One%20study%20compared%20the%20calories,forms%20of%20exercise%20(%208%20).",{},{"type":1067},{"text":1116,"type":752}," than 30 minutes of a traditional workout. Pushing yourself to the max in short bursts also increases your calorie burn long after you’ve hung up your gloves. ",{"type":768,"attrs":1118,"content":1119},{"level":795},[1120],{"text":1121,"type":752},"Tones Muscle",{"type":748,"content":1123},[1124],{"text":1125,"type":752},"By ramping up your resting metabolic rate, HIIT turns your body into a fat-burning machine. Consistent HIIT training will increase and tone muscle while reducing overall body fat. This makes HIIT one of the most physically transformative methods of training you can do.",{"type":768,"attrs":1127,"content":1128},{"level":795},[1129],{"text":1130,"type":752},"Adds Variety",{"type":748,"content":1132},[1133],{"text":1134,"type":752},"HIIT is fun because you can switch it up. Boxing and kickboxing are great for HIIT because there are so many exercises to choose from. The quick periods of high intensity in any routine add a challenge to what would otherwise be a repetitive workout.",{"type":768,"attrs":1136,"content":1137},{"level":795},[1138],{"text":1139,"type":752},"Improves Cardiovascular Health",{"type":748,"content":1141},[1142,1144,1152],{"text":1143,"type":752},"All exercise is foundational to good health, but HIIT has proven to be exceptionally good for the heart. HIIT strengthens the heart muscle and raises your blood oxygen levels, contributing to a healthier cardiovascular system. Some studies have shown that HIIT resulted in ",{"text":1145,"type":752,"marks":1146},"greater improvements in blood pressure",[1147,1151],{"type":761,"attrs":1148},{"href":1149,"uuid":48,"anchor":48,"custom":1150,"target":764,"linktype":13},"https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart#:~:text=The%20main%20advantage%20to%20HIIT,compared%20with%20moderate%2Dintensity%20exercise.",{},{"type":1067},{"text":1153,"type":752}," and blood sugar than moderate-intensity workouts. ",{"type":768,"attrs":1155,"content":1156},{"level":770},[1157],{"text":1032,"type":752},{"type":748,"content":1159},[1160],{"text":1161,"type":752},"You’d include HIIT in your training when you want to challenge yourself or if you are plateauing with any of your fitness goals. HIIT essentially takes your workout up a notch by increasing the calorie burn, oxygenation, and intensity. If you feel stagnate, add a HIIT workout once or twice a week to get back on track.",{"type":748,"content":1163},[1164,1166,1174],{"text":1165,"type":752},"HIIT is great if you are ever just bored with any workout, as well. Striving to reach your maximum potential is exhilarating and can reignite the fun of your exercise routine. Many fighters can lose motivation for certain training cornerstones like ",{"text":1167,"type":752,"marks":1168},"roadwork",[1169,1173],{"type":761,"attrs":1170},{"href":1171,"uuid":48,"anchor":48,"custom":1172,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1067},{"text":1175,"type":752},", for example. Dialing up the intensity for some of your roadwork drills can make a huge difference and increase the effectiveness of your training.",{"type":748,"content":1177},[1178,1180,1188],{"text":1179,"type":752},"One of the best things about HIIT is you can get creative with it. You can even try out a ",{"text":1181,"type":752,"marks":1182},"HIIT jump rope workout",[1183,1187],{"type":761,"attrs":1184},{"href":1185,"uuid":48,"anchor":48,"custom":1186,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-jump-rope-workout-for-quick-cardio-training",{},{"type":1067},{"text":1189,"type":752}," for a full-body cardio blast in just minutes.",{"type":768,"attrs":1191,"content":1192},{"level":770},[1193],{"text":1036,"type":752},{"type":748,"content":1195},[1196],{"text":1197,"type":752},"HIIT pairs perfectly with boxing and kickboxing training. You can easily adapt most workouts to include short periods of maximum effort followed by shorter periods of rest because boxing and kickboxing workouts are divided into different rounds. This makes it even easier to time your intervals of intensity.",{"type":748,"content":1199},[1200,1202,1210],{"text":1201,"type":752},"Since HIIT is so effective, you don’t need to carve out a chunk of time to add it in. Try just ",{"text":1203,"type":752,"marks":1204},"10 minutes of HIIT boxing",[1205,1209],{"type":761,"attrs":1206},{"href":1207,"uuid":48,"anchor":48,"custom":1208,"target":764,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hiit-get-in-shape-with-a-10-minute-daily-workout",{},{"type":1067},{"text":1211,"type":752}," and feel the difference with just one workout.",{"type":768,"attrs":1213,"content":1214},{"level":770},[1215],{"text":1216,"type":752},"Hit With HIIT",{"type":748,"content":1218},[1219],{"text":1220,"type":752},"If you want to increase the challenge, variety, and effectiveness of your workouts, HIIT is the perfect solution. Boxing and kickboxing training are especially great for incorporating HIIT, whether you choose to take it to the bag or the pavement.",{"type":748,"content":1222},[1223,1225,1233],{"text":1224,"type":752},"You can ramp up your workouts and improve your health in less time with HIIT. Check out the variety of HIIT training with ",{"text":1226,"type":752,"marks":1227},"FightCamp’s extensive library of HIIT workouts",[1228,1232],{"type":761,"attrs":1229},{"href":1230,"uuid":48,"anchor":48,"custom":1231,"target":764,"linktype":13},"https://blog.joinfightcamp.com/c/training",{},{"type":1067},{"text":1234,"type":752},"!",{"type":768,"attrs":1236,"content":1237},{"level":770},[1238],{"text":1239,"type":752},"Train Like a Fighter",{"type":748,"content":1241},[1242,1244,1252],{"text":1243,"type":752},"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":1245,"type":752,"marks":1246},"FightCamp",[1247,1251],{"type":761,"attrs":1248},{"href":1249,"uuid":48,"anchor":48,"custom":1250,"target":764,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"type":1067},{"text":1253,"type":752}," 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":748,"content":1255},[1256],{"text":1257,"type":752},"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":1259,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1264,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1265,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1260,"component":118,"meta_info":1261,"meta_title":7,"block_image":1262,"cover_image":1263,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-30 00:00",{"_uid":1268,"title":1269,"plugin":43,"description":1270},"92d73f62-2715-47a4-a5e4-62b9a288dad8","What’s High-Intensity Interval Training (HIIT) | FightCamp","HIIT is popular with boxers and kickboxers because it is so effective. Learn about HIIT benefits from FightCamp and how to use it to reach your fitness goals. ",{"id":1272,"alt":1273,"name":7,"focus":7,"title":1273,"filename":1274,"copyright":7,"fieldtype":50,"is_external_url":9},7032920,"FightCamp - High-Intensity Interval Training (HIIT)","https://a.storyblok.com/f/115220/2400x990/a59dda5b8e/high-intensity-interval-training-hiit-what-is-it.png","HIIT is popular with boxers and kickboxers because it is so effective. Learn about the benefits of HIIT and how you can use it to reach your fitness goals.",[],"high-intensity-interval-training-hiit-what-is-it","blogs/high-intensity-interval-training-hiit-what-is-it",-5810,[998],"261296eb-53af-4ffa-9332-0880950c3a3c",[],{"name":1284,"created_at":1285,"published_at":1286,"updated_at":1287,"id":1288,"uuid":1289,"content":1290,"slug":1690,"full_slug":1691,"sort_by_date":48,"position":1692,"tag_list":1693,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":1694,"first_published_at":1695,"release_id":48,"lang":60,"path":1003,"alternates":1696,"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":1291,"faqs":1292,"title":1284,"topic":1297,"author":1312,"content":1313,"category":1671,"schedule":1679,"component":986,"meta_info":1680,"cover_image":1684,"description":1688,"contributors":1689},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[1293],{"_uid":1294,"answer":1295,"question":1296,"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":1298,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1310,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1311,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1299,"component":39,"meta_info":1307,"block_image":1308,"cover_image":1309,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1300,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1305,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1306,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1301,"component":118,"meta_info":1302,"meta_title":7,"block_image":1303,"cover_image":1304,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":745,"content":1314},[1315,1319,1323,1327,1340,1372,1376,1381,1385,1389,1394,1398,1418,1423,1427,1453,1457,1462,1466,1486,1491,1495,1515,1520,1524,1555,1560,1563,1583,1588,1592,1612,1617,1621,1641,1654,1659,1668],{"type":748,"content":1316},[1317],{"text":1318,"type":752},"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":748,"content":1320},[1321],{"text":1322,"type":752},"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":748,"content":1324},[1325],{"text":1326,"type":752},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":748,"content":1328},[1329,1331,1338],{"text":1330,"type":752},"With consistent resistance training and ",{"text":1332,"type":752,"marks":1333},"healthy nutrition",[1334],{"type":761,"attrs":1335},{"href":1336,"uuid":48,"anchor":48,"custom":1337,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":1339,"type":752},", women can develop strong arm muscles that will empower you to:",{"type":804,"content":1341},[1342,1348,1354,1360,1366],{"type":807,"content":1343},[1344],{"type":748,"content":1345},[1346],{"text":1347,"type":752},"Throw a solid punch",{"type":807,"content":1349},[1350],{"type":748,"content":1351},[1352],{"text":1353,"type":752},"Carry your kids or fur babies",{"type":807,"content":1355},[1356],{"type":748,"content":1357},[1358],{"text":1359,"type":752},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":807,"content":1361},[1362],{"type":748,"content":1363},[1364],{"text":1365,"type":752},"Feel confident in every tank top and sleeveless dress",{"type":807,"content":1367},[1368],{"type":748,"content":1369},[1370],{"text":1371,"type":752},"Haul all those bags from the car to the house in one trip ",{"type":748,"content":1373},[1374],{"text":1375,"type":752},"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":768,"attrs":1377,"content":1378},{"level":770},[1379],{"text":1380,"type":752},"Arm Exercises for Women",{"type":748,"content":1382},[1383],{"text":1384,"type":752},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":748,"content":1386},[1387],{"text":1388,"type":752},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":768,"attrs":1390,"content":1391},{"level":795},[1392],{"text":1393,"type":752},"1. Plank With Bicep Curl",{"type":748,"content":1395},[1396],{"text":1397,"type":752},"Target Muscles: Biceps & Core",{"type":804,"content":1399},[1400,1406,1412],{"type":807,"content":1401},[1402],{"type":748,"content":1403},[1404],{"text":1405,"type":752},"Begin in plank position, holding two dumbbells on the floor",{"type":807,"content":1407},[1408],{"type":748,"content":1409},[1410],{"text":1411,"type":752},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":807,"content":1413},[1414],{"type":748,"content":1415},[1416],{"text":1417,"type":752},"Maintain plank position and repeat with the other arm",{"type":768,"attrs":1419,"content":1420},{"level":795},[1421],{"text":1422,"type":752},"2. Overhead Tricep Extension",{"type":748,"content":1424},[1425],{"text":1426,"type":752},"Target Muscles: Triceps",{"type":804,"content":1428},[1429,1435,1441,1447],{"type":807,"content":1430},[1431],{"type":748,"content":1432},[1433],{"text":1434,"type":752},"Hold the weight overhead with both hands",{"type":807,"content":1436},[1437],{"type":748,"content":1438},[1439],{"text":1440,"type":752},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":807,"content":1442},[1443],{"type":748,"content":1444},[1445],{"text":1446,"type":752},"Straighten your elbows and extend the weight overhead",{"type":807,"content":1448},[1449],{"type":748,"content":1450},[1451],{"text":1452,"type":752},"Hold the fully extended position for a moment, then repeat slowly",{"type":748,"content":1454},[1455],{"text":1456,"type":752},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":768,"attrs":1458,"content":1459},{"level":795},[1460],{"text":1461,"type":752},"3. Upright Row ",{"type":748,"content":1463},[1464],{"text":1465,"type":752},"Target Muscles: Traps & Deltoids",{"type":804,"content":1467},[1468,1474,1480],{"type":807,"content":1469},[1470],{"type":748,"content":1471},[1472],{"text":1473,"type":752},"Begin standing with your feet hip-width apart",{"type":807,"content":1475},[1476],{"type":748,"content":1477},[1478],{"text":1479,"type":752},"Lift your barbell or dumbbells straight up toward your chin",{"type":807,"content":1481},[1482],{"type":748,"content":1483},[1484],{"text":1485,"type":752},"Pause at the top of the lift, lower, and repeat",{"type":768,"attrs":1487,"content":1488},{"level":795},[1489],{"text":1490,"type":752},"4. Lateral Arm Raise",{"type":748,"content":1492},[1493],{"text":1494,"type":752},"Target Muscles: Triceps & Shoulders",{"type":804,"content":1496},[1497,1503,1509],{"type":807,"content":1498},[1499],{"type":748,"content":1500},[1501],{"text":1502,"type":752},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":807,"content":1504},[1505],{"type":748,"content":1506},[1507],{"text":1508,"type":752},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":807,"content":1510},[1511],{"type":748,"content":1512},[1513],{"text":1514,"type":752},"Lower and repeat",{"type":768,"attrs":1516,"content":1517},{"level":795},[1518],{"text":1519,"type":752},"5. Dumbbell Bench Press",{"type":748,"content":1521},[1522],{"text":1523,"type":752},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":804,"content":1525},[1526,1532,1538,1549],{"type":807,"content":1527},[1528],{"type":748,"content":1529},[1530],{"text":1531,"type":752},"Begin laying on a bench with your feet flat on the floor",{"type":807,"content":1533},[1534],{"type":748,"content":1535},[1536],{"text":1537,"type":752},"Lift the dumbbells to chest height, with your hands facing forward",{"type":807,"content":1539},[1540],{"type":748,"content":1541},[1542,1544],{"text":1543,"type":752},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":1545,"type":752,"marks":1546},"(don’t let the dumbbells touch)",[1547],{"type":1548},"italic",{"type":807,"content":1550},[1551],{"type":748,"content":1552},[1553],{"text":1554,"type":752},"Lower your arms and repeat",{"type":768,"attrs":1556,"content":1557},{"level":795},[1558],{"text":1559,"type":752},"6. Tricep Dips",{"type":748,"content":1561},[1562],{"text":1426,"type":752},{"type":804,"content":1564},[1565,1571,1577],{"type":807,"content":1566},[1567],{"type":748,"content":1568},[1569],{"text":1570,"type":752},"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":807,"content":1572},[1573],{"type":748,"content":1574},[1575],{"text":1576,"type":752},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":807,"content":1578},[1579],{"type":748,"content":1580},[1581],{"text":1582,"type":752},"Push yourself back up until your arms are almost straight, and repeat",{"type":768,"attrs":1584,"content":1585},{"level":795},[1586],{"text":1587,"type":752},"7. Decline Push-Up",{"type":748,"content":1589},[1590],{"text":1591,"type":752},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":804,"content":1593},[1594,1600,1606],{"type":807,"content":1595},[1596],{"type":748,"content":1597},[1598],{"text":1599,"type":752},"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":807,"content":1601},[1602],{"type":748,"content":1603},[1604],{"text":1605,"type":752},"Brace your core and glutes, and lower yourself down into a push-up",{"type":807,"content":1607},[1608],{"type":748,"content":1609},[1610],{"text":1611,"type":752},"Extend your elbows to push yourself up, and repeat",{"type":768,"attrs":1613,"content":1614},{"level":795},[1615],{"text":1616,"type":752},"8. Diamond Push-Up",{"type":748,"content":1618},[1619],{"text":1620,"type":752},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":804,"content":1622},[1623,1629,1635],{"type":807,"content":1624},[1625],{"type":748,"content":1626},[1627],{"text":1628,"type":752},"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":807,"content":1630},[1631],{"type":748,"content":1632},[1633],{"text":1634,"type":752},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":807,"content":1636},[1637],{"type":748,"content":1638},[1639],{"text":1640,"type":752},"Push yourself back up and repeat",{"type":748,"content":1642},[1643,1645,1652],{"text":1644,"type":752},"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":1646,"type":752,"marks":1647},"FightCamp Community",[1648],{"type":761,"attrs":1649},{"href":1650,"uuid":48,"anchor":48,"custom":1651,"target":764,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"text":1653,"type":752}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":768,"attrs":1655,"content":1656},{"level":770},[1657],{"text":1658,"type":752},"Train Like a Woman",{"type":748,"content":1660},[1661,1662,1667],{"text":1243,"type":752},{"text":1245,"type":752,"marks":1663},[1664],{"type":761,"attrs":1665},{"href":1249,"uuid":48,"anchor":48,"custom":1666,"target":764,"linktype":13},{},{"text":1253,"type":752},{"type":748,"content":1669},[1670],{"text":1257,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1672,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1677,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1678,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1673,"component":118,"meta_info":1674,"meta_title":7,"block_image":1675,"cover_image":1676,"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":1681,"title":1682,"plugin":43,"description":1683},"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":1685,"alt":1686,"name":7,"focus":7,"title":1686,"filename":1687,"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,[998],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1698,"created_at":1699,"published_at":1700,"updated_at":1701,"id":1702,"uuid":1703,"content":1704,"slug":1908,"full_slug":1909,"sort_by_date":48,"position":1910,"tag_list":1911,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":1912,"first_published_at":1700,"release_id":48,"lang":60,"path":1003,"alternates":1913,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1705,"faqs":1706,"title":1698,"topic":1723,"author":1052,"content":1738,"category":1889,"schedule":1897,"component":986,"meta_info":1898,"cover_image":1902,"description":1906,"contributors":1907},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1707,1711,1715,1719],{"_uid":1708,"answer":1709,"question":1710,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1712,"answer":1713,"question":1714,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1716,"answer":1717,"question":1718,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1720,"answer":1721,"question":1722,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1724,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1736,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1737,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1725,"component":39,"meta_info":1733,"block_image":1734,"cover_image":1735,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1726,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1731,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1732,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1727,"component":118,"meta_info":1728,"meta_title":7,"block_image":1729,"cover_image":1730,"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":745,"content":1739},[1740,1744,1757,1761,1766,1769,1774,1779,1783,1788,1792,1797,1801,1806,1810,1815,1828,1832,1836,1840,1844,1849,1853,1867,1871,1875,1886],{"type":748,"content":1741},[1742],{"text":1743,"type":752},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":748,"content":1745},[1746,1748,1755],{"text":1747,"type":752},"Running for boxers is a critical element of ",{"text":1749,"type":752,"marks":1750},"roadwork drills",[1751,1754],{"type":761,"attrs":1752},{"href":1171,"uuid":48,"anchor":48,"custom":1753,"target":764,"linktype":13},{},{"type":1067},{"text":1756,"type":752}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":748,"content":1758},[1759],{"text":1760,"type":752},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":768,"attrs":1762,"content":1763},{"level":770},[1764],{"text":1765,"type":752},"Is Running Good for Boxing?",{"type":748,"content":1767},[1768],{"text":1709,"type":752},{"type":768,"attrs":1770,"content":1771},{"level":770},[1772],{"text":1773,"type":752},"Benefits of Running for Boxers",{"type":768,"attrs":1775,"content":1776},{"level":795},[1777],{"text":1778,"type":752},"Builds Endurance & Stamina",{"type":748,"content":1780},[1781],{"text":1782,"type":752},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":768,"attrs":1784,"content":1785},{"level":795},[1786],{"text":1787,"type":752},"Improves Cardiovascular System",{"type":748,"content":1789},[1790],{"text":1791,"type":752},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":768,"attrs":1793,"content":1794},{"level":795},[1795],{"text":1796,"type":752},"Strengthens Lower Body",{"type":748,"content":1798},[1799],{"text":1800,"type":752},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":768,"attrs":1802,"content":1803},{"level":795},[1804],{"text":1805,"type":752},"Teaches Discipline",{"type":748,"content":1807},[1808],{"text":1809,"type":752},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":768,"attrs":1811,"content":1812},{"level":795},[1813],{"text":1814,"type":752},"Enhances Mental Clarity",{"type":748,"content":1816},[1817,1819,1826],{"text":1818,"type":752},"Much like boxing, running can be a form of ",{"text":1820,"type":752,"marks":1821},"meditative movement",[1822,1825],{"type":761,"attrs":1823},{"href":914,"uuid":48,"anchor":48,"custom":1824,"target":764,"linktype":13},{},{"type":1067},{"text":1827,"type":752}," that clears your head and focuses your mind.",{"type":768,"attrs":1829,"content":1830},{"level":770},[1831],{"text":1718,"type":752},{"type":748,"content":1833},[1834],{"text":1835,"type":752},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":748,"content":1837},[1838],{"text":1839,"type":752},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":748,"content":1841},[1842],{"text":1843,"type":752},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":768,"attrs":1845,"content":1846},{"level":770},[1847],{"text":1848,"type":752},"How Long Should I Be Running for Boxing?",{"type":748,"content":1850},[1851],{"text":1852,"type":752},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":748,"content":1854},[1855,1857,1865],{"text":1856,"type":752},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1858,"type":752,"marks":1859},"10 minutes of running",[1860,1864],{"type":761,"attrs":1861},{"href":1862,"uuid":48,"anchor":48,"custom":1863,"target":764,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1067},{"text":1866,"type":752}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":748,"content":1868},[1869],{"text":1870,"type":752},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":768,"attrs":1872,"content":1873},{"level":770},[1874],{"text":1239,"type":752},{"type":748,"content":1876},[1877,1878,1884],{"text":1243,"type":752},{"text":1245,"type":752,"marks":1879},[1880,1883],{"type":761,"attrs":1881},{"href":1249,"uuid":48,"anchor":48,"custom":1882,"target":764,"linktype":13},{},{"type":1067},{"text":1885,"type":752}," 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":748,"content":1887},[1888],{"text":1257,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1890,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1895,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1896,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1891,"component":118,"meta_info":1892,"meta_title":7,"block_image":1893,"cover_image":1894,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1899,"title":1900,"plugin":43,"description":1901},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1903,"alt":1904,"name":7,"focus":7,"title":1904,"filename":1905,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[998],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1915,"created_at":1916,"published_at":1917,"updated_at":1918,"id":1919,"uuid":1920,"content":1921,"slug":2287,"full_slug":2288,"sort_by_date":48,"position":2289,"tag_list":2290,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":2291,"first_published_at":2292,"release_id":48,"lang":60,"path":1003,"alternates":2293,"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":1922,"faqs":1923,"title":1915,"topic":1952,"author":1312,"content":1967,"category":2268,"schedule":2276,"component":986,"meta_info":2277,"cover_image":2281,"description":2285,"contributors":2286},"cb410610-454c-41fd-b9bb-5ae8473a9ffc",[1924,1928,1932,1936,1940,1944,1948],{"_uid":1925,"answer":1926,"question":1927,"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":1929,"answer":1930,"question":1931,"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":1933,"answer":1934,"question":1935,"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":1937,"answer":1938,"question":1939,"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":1941,"answer":1942,"question":1943,"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":1945,"answer":1946,"question":1947,"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":1949,"answer":1950,"question":1951,"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":1953,"slug":179,"full_slug":199,"sort_by_date":48,"position":200,"tag_list":1965,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":202,"first_published_at":203,"release_id":48,"lang":60,"path":48,"alternates":1966,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":186,"name":187,"category":1954,"component":39,"meta_info":1962,"block_image":1963,"cover_image":1964,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1955,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1960,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1961,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1956,"component":118,"meta_info":1957,"meta_title":7,"block_image":1958,"cover_image":1959,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":189,"title":190,"plugin":43,"description":191},{"id":193,"alt":194,"name":7,"focus":48,"title":194,"filename":195,"copyright":7,"fieldtype":50},{"id":197,"alt":194,"name":7,"focus":48,"title":194,"filename":198,"copyright":7,"fieldtype":50},[],[],{"type":745,"content":1968},[1969,1974,1978,1982,1986,2007,2011,2015,2019,2024,2028,2072,2077,2081,2095,2099,2121,2126,2130,2198,2203,2207,2227,2232,2246,2250,2255,2265],{"type":768,"attrs":1970,"content":1971},{"level":770},[1972],{"text":1973,"type":752},"Boxing Terminology",{"type":748,"content":1975},[1976],{"text":1977,"type":752},"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":768,"attrs":1979,"content":1980},{"level":770},[1981],{"text":1927,"type":752},{"type":748,"content":1983},[1984],{"text":1985,"type":752},"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":804,"content":1987},[1988,1994],{"type":807,"content":1989},[1990],{"type":748,"content":1991},[1992],{"text":1993,"type":752},"Orthodox Stance – Standing with your left foot farther out in front of your right foot",{"type":807,"content":1995},[1996],{"type":748,"content":1997},[1998,2000,2005],{"text":1999,"type":752},"Southpaw Stance",{"text":2001,"type":752,"marks":2002}," ",[2003],{"type":2004},"bold",{"text":2006,"type":752},"– Standing with your right foot farther out in front than your left foot",{"type":768,"attrs":2008,"content":2009},{"level":770},[2010],{"text":1931,"type":752},{"type":748,"content":2012},[2013],{"text":2014,"type":752},"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":748,"content":2016},[2017],{"text":2018,"type":752},"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":768,"attrs":2020,"content":2021},{"level":795},[2022],{"text":2023,"type":752},"Boxing Punches",{"type":748,"content":2025},[2026],{"text":2027,"type":752},"To build your own powerhouse combinations, practice these 7 punches individually, then try stringing them together in ways that feel fun! ",{"type":804,"content":2029},[2030,2036,2042,2048,2054,2060,2066],{"type":807,"content":2031},[2032],{"type":748,"content":2033},[2034],{"text":2035,"type":752},"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":807,"content":2037},[2038],{"type":748,"content":2039},[2040],{"text":2041,"type":752},"Cross – From your fighting stance, throw your rear fist (usually your dominant hand) straight down the line just like your jab. ",{"type":807,"content":2043},[2044],{"type":748,"content":2045},[2046],{"text":2047,"type":752},"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":807,"content":2049},[2050],{"type":748,"content":2051},[2052],{"text":2053,"type":752},"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":807,"content":2055},[2056],{"type":748,"content":2057},[2058],{"text":2059,"type":752},"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":807,"content":2061},[2062],{"type":748,"content":2063},[2064],{"text":2065,"type":752},"Rear Uppercut – Different hand, same zing! Throw your rear hand hard and fast at a vertical angle to hit right under the chin.",{"type":807,"content":2067},[2068],{"type":748,"content":2069},[2070],{"text":2071,"type":752},"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":768,"attrs":2073,"content":2074},{"level":795},[2075],{"text":2076,"type":752},"Boxing Movements",{"type":748,"content":2078},[2079],{"text":2080,"type":752},"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":804,"content":2082},[2083,2089],{"type":807,"content":2084},[2085],{"type":748,"content":2086},[2087],{"text":2088,"type":752},"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":807,"content":2090},[2091],{"type":748,"content":2092},[2093],{"text":2094,"type":752},"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":748,"content":2096},[2097],{"text":2098,"type":752},"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":804,"content":2100},[2101,2115],{"type":807,"content":2102},[2103],{"type":748,"content":2104},[2105,2113],{"text":2106,"type":752,"marks":2107},"Shoulder Roll",[2108,2112],{"type":761,"attrs":2109},{"href":2110,"uuid":48,"anchor":48,"custom":2111,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/what-is-a-shoulder-roll-in-boxing-boxing-training/",{},{"type":1067},{"text":2114,"type":752}," – 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":807,"content":2116},[2117],{"type":748,"content":2118},[2119],{"text":2120,"type":752},"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":768,"attrs":2122,"content":2123},{"level":795},[2124],{"text":2125,"type":752},"Boxing Training",{"type":748,"content":2127},[2128],{"text":2129,"type":752},"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":2131,"attrs":2132,"content":2135},"ordered_list",{"order":2133},{"order":2134},1,[2136,2142,2148,2162,2176],{"type":807,"content":2137},[2138],{"type":748,"content":2139},[2140],{"text":2141,"type":752},"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":807,"content":2143},[2144],{"type":748,"content":2145},[2146],{"text":2147,"type":752},"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":807,"content":2149},[2150],{"type":748,"content":2151},[2152,2160],{"text":2153,"type":752,"marks":2154},"Mittwork",[2155,2159],{"type":761,"attrs":2156},{"href":2157,"uuid":48,"anchor":48,"custom":2158,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/7-mitt-work-training-tips-for-boxers/",{},{"type":1067},{"text":2161,"type":752}," – Usually executed by a trainer, mittwork involves using pads and mitts to present targets to a boxer to practice techniques and combinations. ",{"type":807,"content":2163},[2164],{"type":748,"content":2165},[2166,2174],{"text":2167,"type":752,"marks":2168},"Sparring",[2169,2173],{"type":761,"attrs":2170},{"href":2171,"uuid":48,"anchor":48,"custom":2172,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-start-sparring-beginner-boxing-tips-drills/",{},{"type":1067},{"text":2175,"type":752}," – 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":807,"content":2177},[2178],{"type":748,"content":2179},[2180,2188,2190,2196],{"text":2181,"type":752,"marks":2182},"Roadwork",[2183,2187],{"type":761,"attrs":2184},{"href":2185,"uuid":48,"anchor":48,"custom":2186,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/roadwork-training-for-boxer-s-30-minute-boxing-drill/",{},{"type":1067},{"text":2189,"type":752}," – 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":1749,"type":752,"marks":2191},[2192,2195],{"type":761,"attrs":2193},{"href":2185,"uuid":48,"anchor":48,"custom":2194,"target":764,"linktype":13},{},{"type":1067},{"text":2197,"type":752}," to add to your boxer training.",{"type":768,"attrs":2199,"content":2200},{"level":795},[2201],{"text":2202,"type":752},"Heavy Bag Training",{"type":748,"content":2204},[2205],{"text":2206,"type":752},"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":804,"content":2208},[2209,2215,2221],{"type":807,"content":2210},[2211],{"type":748,"content":2212},[2213],{"text":2214,"type":752},"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":807,"content":2216},[2217],{"type":748,"content":2218},[2219],{"text":2220,"type":752},"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":807,"content":2222},[2223],{"type":748,"content":2224},[2225],{"text":2226,"type":752},"Powercoast – Power + Coast = Powercoast. Keep your combination slow and steady, but put all your power behind those punches.",{"type":768,"attrs":2228,"content":2229},{"level":795},[2230],{"text":2231,"type":752},"Recovery",{"type":748,"content":2233},[2234,2236,2244],{"text":2235,"type":752},"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":2237,"type":752,"marks":2238},"interview with FightCamp Trainer Coach PJ",[2239,2243],{"type":761,"attrs":2240},{"href":2241,"uuid":48,"anchor":48,"custom":2242,"target":764,"linktype":13},"https://blog.joinfightcamp.com/wellness/what-you-need-to-know-about-rest-days-q-a-with-coach-pj/",{},{"type":1067},{"text":2245,"type":752},", 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":748,"content":2247},[2248],{"text":2249,"type":752},"Now that you’re armed with these boxing terms, grab your gloves, and let’s get to work!  ",{"type":768,"attrs":2251,"content":2252},{"level":770},[2253],{"text":2254,"type":752},"Talk and Train Like a Fighter",{"type":748,"content":2256},[2257,2258,2264],{"text":1243,"type":752},{"text":1245,"type":752,"marks":2259},[2260,2263],{"type":761,"attrs":2261},{"href":1249,"uuid":48,"anchor":48,"custom":2262,"target":764,"linktype":13},{},{"type":1067},{"text":1885,"type":752},{"type":748,"content":2266},[2267],{"text":1257,"type":752},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2269,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2274,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2275,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2270,"component":118,"meta_info":2271,"meta_title":7,"block_image":2272,"cover_image":2273,"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":2278,"title":2279,"plugin":43,"description":2280},"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":2282,"alt":2283,"name":7,"focus":7,"title":2283,"filename":2284,"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,[998],"7f2c0445-8cd3-4ebd-b157-67ef83f64fc7","2023-01-19T17:32:39.247Z",[],{"name":2295,"created_at":2296,"published_at":2297,"updated_at":2298,"id":2299,"uuid":2300,"content":2301,"slug":2528,"full_slug":2529,"sort_by_date":48,"position":2530,"tag_list":2531,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":2532,"first_published_at":2533,"release_id":48,"lang":60,"path":1003,"alternates":2534,"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":2302,"faqs":2303,"title":2295,"topic":2324,"author":2339,"content":2340,"category":2512,"schedule":2520,"component":986,"meta_info":2521,"cover_image":2524,"description":2523,"contributors":2527},"d9342cbc-2f33-448b-95cb-d9141a391216",[2304,2308,2312,2316,2320],{"_uid":2305,"answer":2306,"question":2307,"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":2309,"answer":2310,"question":2311,"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":2313,"answer":2314,"question":2315,"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":2317,"answer":2318,"question":2319,"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":2321,"answer":2322,"question":2323,"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":2325,"slug":307,"full_slug":308,"sort_by_date":48,"position":309,"tag_list":2337,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":311,"first_published_at":312,"release_id":48,"lang":60,"path":48,"alternates":2338,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":294,"name":295,"category":2326,"component":39,"meta_info":2334,"block_image":2335,"cover_image":2336,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2327,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2332,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2333,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2328,"component":118,"meta_info":2329,"meta_title":7,"block_image":2330,"cover_image":2331,"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":745,"content":2341},[2342,2355,2359,2372,2376,2380,2393,2397,2401,2405,2422,2426,2430,2434,2450,2454,2459,2472,2476,2486,2498,2502],{"type":748,"content":2343},[2344,2346,2353],{"text":2345,"type":752},"FightCamp Trainer ",{"text":2347,"type":752,"marks":2348},"Coach PJ",[2349],{"type":761,"attrs":2350},{"href":2351,"uuid":48,"anchor":48,"custom":2352,"target":764,"linktype":13},"https://youtu.be/1zu4kIUw5dw",{},{"text":2354,"type":752}," shares his experience about the first time he ever sparred a professional boxer. ",{"type":748,"content":2356},[2357],{"text":2358,"type":752},"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":777,"attrs":2360},{"id":2361,"body":2362},"d975e679-f879-4a04-b019-c5eb66b48e99",[2363],{"_uid":2364,"link":2365,"image":2367,"title":2369,"component":2371},"i-19902608-196b-4451-b480-e41ffc9a5f66",{"id":7,"url":2366,"linktype":13,"fieldtype":14,"cached_url":2366},"https://youtu.be/G-4nuJefUcE",{"id":2368,"alt":2369,"name":7,"focus":48,"title":2369,"filename":2370,"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":768,"attrs":2373,"content":2374},{"level":770},[2375],{"text":2307,"type":752},{"type":748,"content":2377},[2378],{"text":2379,"type":752},"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":777,"attrs":2381},{"id":2382,"body":2383},"a692a3d6-9b51-4d77-a4f0-911c90c31a08",[2384],{"url":2385,"_uid":2387,"image":2388,"component":787,"copyright_details":2392},{"id":7,"url":7,"linktype":2386,"fieldtype":14,"cached_url":7},"story","i-86e36b33-3cb9-4cff-8bbb-e96ceebb4e61",{"id":2389,"alt":2390,"name":7,"focus":48,"title":2390,"filename":2391,"copyright":7,"fieldtype":50},5160187,"FightCamp Trainer Coach PJ","https://a.storyblok.com/f/115220/1100x1100/74fc0b7a5c/fightcamp_trainer_coach_pj.png",[],{"type":748,"content":2394},[2395],{"text":2396,"type":752},"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":768,"attrs":2398,"content":2399},{"level":770},[2400],{"text":2311,"type":752},{"type":748,"content":2402},[2403],{"text":2404,"type":752},"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":777,"attrs":2406},{"id":2382,"body":2407},[2408],{"url":2409,"_uid":2410,"image":2411,"component":787,"copyright_details":2415},{"id":7,"url":7,"linktype":2386,"fieldtype":14,"cached_url":7},"i-332197f3-4bfd-4b0f-b8a5-7905be6397db",{"id":2412,"alt":2413,"name":7,"focus":48,"title":2413,"filename":2414,"copyright":7,"fieldtype":50},5243657,"ABC Gym (The Rec)","https://a.storyblok.com/f/115220/1100x1100/4d7b14c582/abc_gym_the_rec.png",[2416],{"_uid":2417,"link":2418,"title":2420,"component":2421},"e6539d28-ecb2-4a86-b2b9-31358eb4d64e",{"id":7,"url":2419,"linktype":13,"fieldtype":14,"cached_url":2419},"https://philaparkandrec.tumblr.com/post/151432517749/once-an-abc-fighter-always-an-abc-fighter","Philadelphia Parks & Recreation","copyright_details",{"type":748,"content":2423},[2424],{"text":2425,"type":752},"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":768,"attrs":2427,"content":2428},{"level":770},[2429],{"text":2315,"type":752},{"type":748,"content":2431},[2432],{"text":2433,"type":752},"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":777,"attrs":2435},{"id":2382,"body":2436},[2437],{"url":2438,"_uid":2439,"image":2440,"component":787,"copyright_details":2444},{"id":7,"url":7,"linktype":2386,"fieldtype":14,"cached_url":7},"i-06cbeb5d-f56a-4587-9089-f44d65533f08",{"id":2441,"alt":2442,"name":7,"focus":48,"title":2442,"filename":2443,"copyright":7,"fieldtype":50},5243678,"Professional Boxer Gabriel Rosado","https://a.storyblok.com/f/115220/1100x1100/fbad257f94/pro-boxer-gabriel-rosado.png",[2445],{"_uid":2446,"link":2447,"title":2449,"component":2421},"0ff9b767-ca51-438e-898f-6509b43b276a",{"id":7,"url":2448,"linktype":13,"fieldtype":14,"cached_url":2448},"https://www.instagram.com/p/CXhPqsVPZY2/?hl=en","@kinggabrosado",{"type":748,"content":2451},[2452],{"text":2453,"type":752},"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":768,"attrs":2455,"content":2456},{"level":770},[2457],{"text":2458,"type":752},"Levels & Abilities",{"type":748,"content":2460},[2461,2463,2470],{"text":2462,"type":752},"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":2464,"type":752,"marks":2465},"sweet science",[2466],{"type":761,"attrs":2467},{"href":2468,"uuid":48,"anchor":48,"custom":2469,"target":764,"linktype":13},"https://blog.joinfightcamp.com/fight-news/sweet-science-the-sweetness-of-boxing-and-its-coined-term",{},{"text":2471,"type":752},". ",{"type":768,"attrs":2473,"content":2474},{"level":770},[2475],{"text":2323,"type":752},{"type":777,"attrs":2477},{"id":2382,"body":2478},[2479],{"url":2480,"_uid":2481,"image":2482,"component":787,"copyright_details":2485},{"id":7,"url":7,"linktype":2386,"fieldtype":14,"cached_url":7},"i-a4b30b55-187b-4b6a-9150-97ed4897f5d9",{"id":2483,"alt":2390,"name":7,"focus":48,"title":2390,"filename":2484,"copyright":7,"fieldtype":50},5160249,"https://a.storyblok.com/f/115220/1100x1100/7f17905402/fightcamp-trainer-coach-pj.png",[],{"type":748,"content":2487},[2488,2490,2496],{"text":2489,"type":752},"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":2491,"type":752,"marks":2492},"FightCamp app",[2493],{"type":761,"attrs":2494},{"href":763,"uuid":48,"anchor":48,"custom":2495,"target":764,"linktype":13},{},{"text":2497,"type":752},", 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":768,"attrs":2499,"content":2500},{"level":770},[2501],{"text":1239,"type":752},{"type":748,"content":2503},[2504,2505,2510],{"text":1243,"type":752},{"text":1245,"type":752,"marks":2506},[2507],{"type":761,"attrs":2508},{"href":1249,"uuid":48,"anchor":48,"custom":2509,"target":764,"linktype":13},{},{"text":2511,"type":752}," 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":2513,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2518,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2519,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2514,"component":118,"meta_info":2515,"meta_title":7,"block_image":2516,"cover_image":2517,"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":2522,"title":2295,"plugin":43,"description":2523},"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":2525,"alt":2295,"name":7,"focus":48,"title":2295,"filename":2526,"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,[998],"2b41f63e-64d4-4176-ac69-6bab547e63b2","2022-12-28T19:15:32.284Z",[],{"name":2536,"created_at":2537,"published_at":2538,"updated_at":2539,"id":2540,"uuid":2541,"content":2542,"slug":2949,"full_slug":2950,"sort_by_date":48,"position":2951,"tag_list":2952,"is_startpage":9,"parent_id":1000,"meta_data":48,"group_id":2953,"first_published_at":2954,"release_id":48,"lang":60,"path":1003,"alternates":2955,"default_full_slug":48,"translated_slugs":48},"How To Do The Top Rock | Proper Technique","2022-05-17T22:54:24.102Z","2022-12-09T14:57:45.314Z","2022-12-09T14:57:45.348Z",137438205,"ec0b34e9-28fb-440d-adef-c5d75e7ed79e",{"_uid":2543,"faqs":2544,"title":2536,"topic":2565,"author":2580,"content":2581,"category":2933,"schedule":2941,"component":986,"meta_info":2942,"cover_image":2945,"description":2944,"contributors":2948},"90b1a23d-022f-465e-be95-93419f6b1d6a",[2545,2549,2553,2557,2561],{"_uid":2546,"answer":2547,"question":2548,"component":670},"13494df9-773b-47e2-8c42-c7c6580b9aac","The Top Rock footwork exercise is a dance move that you can add to your boxing warm-ups and footwork drills that will help with coordination, balance, and technique. Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?",{"_uid":2550,"answer":2551,"question":2552,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":2554,"answer":2555,"question":2556,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":2558,"answer":2559,"question":2560,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":2562,"answer":2563,"question":2564,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2566,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2578,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2579,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2567,"component":39,"meta_info":2575,"block_image":2576,"cover_image":2577,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2568,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2573,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2574,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2569,"component":118,"meta_info":2570,"meta_title":7,"block_image":2571,"cover_image":2572,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"5920d16e-3c87-4440-83cc-0d05978b858e",{"type":745,"content":2582},[2583,2587,2590,2602,2607,2612,2677,2682,2708,2713,2717,2722,2730,2742,2747,2758,2763,2774,2779,2790,2795,2807,2812,2823,2828,2848,2853,2858,2878,2883,2902,2907,2919,2923],{"type":748,"content":2584},[2585],{"text":2586,"type":752},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.",{"type":748,"content":2588},[2589],{"text":2547,"type":752},{"type":777,"attrs":2591},{"id":2592,"body":2593},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[2594],{"_uid":2595,"link":2596,"image":2598,"title":2600,"component":2371},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":2597,"linktype":13,"fieldtype":14,"cached_url":2597},"https://pin.it/2zdpNMs",{"id":2599,"alt":2600,"name":7,"focus":48,"title":2600,"filename":2601,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png",{"type":768,"attrs":2603,"content":2604},{"level":770},[2605],{"text":2606,"type":752},"Top Rock Step-By-Step",{"type":768,"attrs":2608,"content":2609},{"level":795},[2610],{"text":2611,"type":752},"The Feet",{"type":804,"content":2613},[2614,2620,2640,2646,2665,2671],{"type":807,"content":2615},[2616],{"type":748,"content":2617},[2618],{"text":2619,"type":752},"Begin by starting in an athletic stance on the balls of your feet",{"type":807,"content":2621},[2622,2626],{"type":748,"content":2623},[2624],{"text":2625,"type":752},"To start, being by doing a “step out”",{"type":804,"content":2627},[2628,2634],{"type":807,"content":2629},[2630],{"type":748,"content":2631},[2632],{"text":2633,"type":752},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":807,"content":2635},[2636],{"type":748,"content":2637},[2638],{"text":2639,"type":752},"Pause for a half-second",{"type":807,"content":2641},[2642],{"type":748,"content":2643},[2644],{"text":2645,"type":752},"Return to the starting stance by performing a slight hop backward",{"type":807,"content":2647},[2648,2652],{"type":748,"content":2649},[2650],{"text":2651,"type":752},"Once returned, perform the opposite foot “step out”",{"type":804,"content":2653},[2654,2660],{"type":807,"content":2655},[2656],{"type":748,"content":2657},[2658],{"text":2659,"type":752},"Make sure the step out is in front of the opposite foot and crosses over",{"type":807,"content":2661},[2662],{"type":748,"content":2663},[2664],{"text":2639,"type":752},{"type":807,"content":2666},[2667],{"type":748,"content":2668},[2669],{"text":2670,"type":752},"Hop back to the starting position",{"type":807,"content":2672},[2673],{"type":748,"content":2674},[2675],{"text":2676,"type":752},"Continue Top Rocking for the remainder of the set",{"type":768,"attrs":2678,"content":2679},{"level":795},[2680],{"text":2681,"type":752},"The Arms",{"type":804,"content":2683},[2684,2690,2696,2702],{"type":807,"content":2685},[2686],{"type":748,"content":2687},[2688],{"text":2689,"type":752},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":807,"content":2691},[2692],{"type":748,"content":2693},[2694],{"text":2695,"type":752},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":807,"content":2697},[2698],{"type":748,"content":2699},[2700],{"text":2701,"type":752},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":807,"content":2703},[2704],{"type":748,"content":2705},[2706],{"text":2707,"type":752},"Continue using this arm motion to help with rhythm and balance",{"type":768,"attrs":2709,"content":2710},{"level":770},[2711],{"text":2712,"type":752},"Movement Key Points",{"type":748,"content":2714},[2715],{"text":2716,"type":752},"Here are some key things to focus on while performing the Top Rock:",{"type":768,"attrs":2718,"content":2719},{"level":795},[2720],{"text":2721,"type":752},"Start by swinging your arms",{"type":804,"content":2723},[2724],{"type":807,"content":2725},[2726],{"type":748,"content":2727},[2728],{"text":2729,"type":752},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":777,"attrs":2731},{"id":2732,"body":2733},"0512fb63-e304-43ea-8b4c-6583884f9e62",[2734],{"url":2735,"_uid":2736,"image":2737,"component":787,"copyright_details":2741},{"id":7,"url":7,"linktype":2386,"fieldtype":14,"cached_url":7},"i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":2738,"alt":2739,"name":7,"focus":48,"title":2739,"filename":2740,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png",[],{"type":768,"attrs":2743,"content":2744},{"level":795},[2745],{"text":2746,"type":752},"On each hop back, your arms should cross in front of your chest",{"type":777,"attrs":2748},{"id":2732,"body":2749},[2750],{"url":2751,"_uid":2752,"image":2753,"component":787,"copyright_details":2757},{"id":7,"url":7,"linktype":2386,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":2754,"alt":2755,"name":7,"focus":48,"title":2755,"filename":2756,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":768,"attrs":2759,"content":2760},{"level":795},[2761],{"text":2762,"type":752},"One foot should cross at a time",{"type":777,"attrs":2764},{"id":2732,"body":2765},[2766],{"url":2767,"_uid":2768,"image":2769,"component":787,"copyright_details":2773},{"id":7,"url":7,"linktype":2386,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":2770,"alt":2771,"name":7,"focus":48,"title":2771,"filename":2772,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":768,"attrs":2775,"content":2776},{"level":795},[2777],{"text":2778,"type":752},"Perform the movement by staying on the balls of your feet",{"type":777,"attrs":2780},{"id":2732,"body":2781},[2782],{"url":2783,"_uid":2784,"image":2785,"component":787,"copyright_details":2789},{"id":7,"url":7,"linktype":2386,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":2786,"alt":2787,"name":7,"focus":48,"title":2787,"filename":2788,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":768,"attrs":2791,"content":2792},{"level":795},[2793],{"text":2794,"type":752},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":777,"attrs":2796},{"id":2797,"body":2798},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[2799],{"url":2800,"_uid":2801,"image":2802,"component":787,"copyright_details":2806},{"id":7,"url":7,"linktype":2386,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":2803,"alt":2804,"name":7,"focus":48,"title":2804,"filename":2805,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":768,"attrs":2808,"content":2809},{"level":795},[2810],{"text":2811,"type":752},"Stay loose and have fun!",{"type":777,"attrs":2813},{"id":2732,"body":2814},[2815],{"url":2816,"_uid":2817,"image":2818,"component":787,"copyright_details":2822},{"id":7,"url":7,"linktype":2386,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":2819,"alt":2820,"name":7,"focus":48,"title":2820,"filename":2821,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":768,"attrs":2824,"content":2825},{"level":770},[2826],{"text":2827,"type":752},"Muscles Used",{"type":804,"content":2829},[2830,2836,2842],{"type":807,"content":2831},[2832],{"type":748,"content":2833},[2834],{"text":2835,"type":752},"Deltoids",{"type":807,"content":2837},[2838],{"type":748,"content":2839},[2840],{"text":2841,"type":752},"Core",{"type":807,"content":2843},[2844],{"type":748,"content":2845},[2846],{"text":2847,"type":752},"Calves",{"type":768,"attrs":2849,"content":2850},{"level":770},[2851],{"text":2852,"type":752},"Application",{"type":768,"attrs":2854,"content":2855},{"level":795},[2856],{"text":2857,"type":752},"For Sets",{"type":804,"content":2859},[2860,2866,2872],{"type":807,"content":2861},[2862],{"type":748,"content":2863},[2864],{"text":2865,"type":752},"Perform 3-6 sets",{"type":807,"content":2867},[2868],{"type":748,"content":2869},[2870],{"text":2871,"type":752},"12-20 repetitions each way",{"type":807,"content":2873},[2874],{"type":748,"content":2875},[2876],{"text":2877,"type":752},"Rest 30-45 seconds between sets",{"type":768,"attrs":2879,"content":2880},{"level":795},[2881],{"text":2882,"type":752},"For Time",{"type":804,"content":2884},[2885,2890,2896],{"type":807,"content":2886},[2887],{"type":748,"content":2888},[2889],{"text":2865,"type":752},{"type":807,"content":2891},[2892],{"type":748,"content":2893},[2894],{"text":2895,"type":752},"Perform for 30-90 seconds",{"type":807,"content":2897},[2898],{"type":748,"content":2899},[2900],{"text":2901,"type":752},"Rest 45-60 seconds between sets",{"type":768,"attrs":2903,"content":2904},{"level":770},[2905],{"text":2906,"type":752},"Dance Moves For Boxers",{"type":748,"content":2908},[2909,2911,2918],{"text":2910,"type":752},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":2912,"type":752,"marks":2913},"Flo Master",[2914],{"type":761,"attrs":2915},{"href":2916,"uuid":48,"anchor":48,"custom":2917,"target":764,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},{"text":2471,"type":752},{"type":768,"attrs":2920,"content":2921},{"level":770},[2922],{"text":1239,"type":752},{"type":748,"content":2924},[2925,2926,2931],{"text":1243,"type":752},{"text":1245,"type":752,"marks":2927},[2928],{"type":761,"attrs":2929},{"href":1249,"uuid":48,"anchor":48,"custom":2930,"target":764,"linktype":13},{},{"text":2932,"type":752}," 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":2934,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2939,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2940,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2935,"component":118,"meta_info":2936,"meta_title":7,"block_image":2937,"cover_image":2938,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00",{"_uid":2943,"title":2536,"plugin":43,"description":2944},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. 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