A Four Week Contrast Training Programme Enhances Punch Performance and Physical Qualities in Senior Elite Amateur Boxers: A Physical Preparation Case Study for an International Tournament

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.