A Four Week Contrast Training Programme Enhances Punch Performance and Physical Qualities in Senior Elite Amateur Boxers
- 9 hours ago
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The IUSCA's International Journal of Strength and Conditioning is the world leading Diamond Open Access journal in S&C and Sport Science. We have recently published a new article by Finlay, M. (2025). titled "A Four Week Contrast Training Programme Enhances Punch Performance and Physical Qualities in Senior Elite Amateur Boxers”
Abstract
This case study aimed to design a 4-week training intervention and monitor the physical capabilities of three amateur boxers as they prepared for and competed in a distinguished international boxing tournament. Three male senior elite amateur boxers (19.3 ± 1.5 years; height 178 ± 3 cm; mass 77 ± 4.6 kg) visited the laboratory on three separate occasions across an 8-week period around competition. Specifically, participants performed baseline physical tests comprising one repetition maximum of bench press and hex bar deadlift, counter-movement jumps, maximal punches against a vertically mounted force plate, and the Yo-Yo Level 1. This testing battery was repeated following a 4-week contrast training intervention prior to competition, and again following competition. Generally, meaningful or worthwhile improvements in all physical performance tests from baseline to pre-competition was observed. An increase of between 1.4% to 8.1% in punch force was also observed. Likewise, improvements in jump height of between 0.1% and 3.1% were found. Performance gains were maintained at post-competition, albeit with a downward trend towards baseline values. In conclusion, the 4-week contrast training intervention implemented by amateur boxers preparing for competition, served to improve general physical performance qualities, and perhaps more importantly, punch force. In a time-limited scenario, a 4-week contrast training programme may be an effective method of improving punch-specific and physical performance, thus perhaps transferring to greater performance in the ring. Future research may wish to explore the effectiveness of longer-term training methods.
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