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This study examined the physical response to a contemporary Boxing Specific Exercise Protocol (BSEP), based on notational analysis of amateur boxing. Nine male senior elite amateur boxers completed a 3x3 minute BSEP, with 1minute passive recovery period interspersing each round. Average (HR ave ) and peak (HR peak ) heart rate, average (VO 2ave ) and peak oxygen consumption (VO 2peak response across rounds, confirming its validity. The BSEP can be used as a training tool for boxing specific conditioning with implications for reduced injury risk, and to assess the physical response to boxing-specific interventions. Moreover, the BSEP can also be manipulated to suit all levels of participants or training phases, with practical applications in performance monitoring and micro-cycle periodization.

Finlay, MJ, Greig, M, McCarthy, J, and Page, RM. Physical response to pad- and bag-based boxing-specific training modalities. J Strength Cond Res 34(4): 1052–1061, 2020—This study examined the differences in the physical response elicited from a contemporary Boxing-Specific Exercise Protocol (BSEP) performed using a punch bag and a pad routine. Fourteen male elite amateur boxers (age = 22 ± 2 years; height = 176.9 ± 7.3 cm; body mass = 78.8 ± 8.7 kg; and V̇o 2max = 55.94 ± 5.96 ml·kg−1·min−1) were recruited. The BSEP comprised 3 × 3-minute rounds. Average (HRave) and peak (HRpeak) heart rate, average (V̇o 2ave) and peak oxygen consumption (V̇o 2peak), blood lactate (BLa) concentrations, rating of perceived exertion (RPE), and both triaxial and uniaxial PlayerLoad metrics were recorded during each trial. The PlayerLoad metrics were recorded at both the cervical and lumbar spine. BLa increased significantly across rounds, with higher values recorded in the pad trial (pad = 2.7 ± 0.8 mmol·L−1; bag = 2.3 ± 0.9 mmol·L−1). A similar response was also identified for the HRave (pad = 160 ± 9 b·min−1; bag = 150 ± 16 b·min−1) and V̇o 2ave data (pad = 38.00 ± 0.31 ml·kg−1·min−1; bag = 34.40 ± 1.06 ml·kg−1·min−1). A significant main effect for time was also recorded for the RPE data; however, there were no significant differences between trials. Conversely, the triaxial (PLTotal) and medial-lateral (PLML) data were higher in the punch bag trial. There was also a main effect for time for all the PlayerLoad metrics. PLTotal, PLML, and vertical PlayerLoad were significantly higher in the lumbar region when compared with the cervical region. With implications for boxing-specific conditioning, the pad routine was more physiologically demanding, but less mechanically demanding than the bag routine.

Purpose: The purpose of this study was to assess the efficacy of upper-body punch-specific isometric (ISO) and elastic resistance (ER) conditioning activities (CAs) on the punch force and neuromuscular performance of amateur boxers. Methods: Ten male senior elite amateur boxers (19.7 [1.2]| y; height 180.9 [7.0] cm; mass 78.7 [9.6] kg) visited the laboratory on 4 separate occasions. Initially, the participants performed baseline physical tests comprising bench-press 1-repetition maximum and countermovement jumps. On the other 3 occasions, the boxers performed maximal punches against a vertically mounted force plate and maximal countermovement jumps prior to and following an ISO or ER CA, as well as a control trial. Results: No interactions between CA × time were found in all performance variables. As observed by mean changes, effect sizes, and signal:noise ratio, both the ISO and ER, but not the control trial, consistently produced small to moderate, worthwhile increases in punch force and rate of force development, with the greatest increases in performance typically observed in the ISO trial. No meaningful improvements were observed in countermovement jump performance in all trials, indicative of a localized postactivation performance enhancement effect. Conclusion: In conclusion, the ISO and ER CAs may be implemented in an amateur boxers’ warm-up to acutely enhance punch-force variables, although the ISO punch appears to be the superior CA to improve punch-specific performance. The CAs used in the present study may also be relevant to other combat sports inclusive of a striking element.

Background Research on post-activation performance enhancement (PAPE) is dominated by lower-body conditioning activities/performance test complexes. Despite the contribution of the upper body to many sporting actions, no review on upper-body PAPE currently exists. Objectives The aim of this systematic review with meta-analysis was to provide a synthesis of the available research on the inclusion of upper-body PAPE conditioning activities to improve athletic performance. Methods A review of the literature was conducted according to the Preferred Reporting Items for Systematic Review and Meta-analyses guidelines, including a literature search of EBSCOhost, SPORTDiscus, PubMed and Google Scholar databases. A total of 127 studies were identified through database searches, and were assessed against the following criteria: (1) randomised controlled trial or pre-and-post study design; (2) studies explored the effects of prior voluntary muscle activity, and not electrically induced contractions, (3) evidence, or lack thereof, of PAPE was quantified by the monitoring of individual performance to commonly applied physical tests or sport-specific tasks; (4) conditioning activities and performance tests were primarily upper-body; (5) detailed description of a standardised warm-up; and (6) full-text versions of studies could be accessed in English language peer-reviewed journals. Studies were quality assessed for methodological quality via the PEDro scale and ranked accordingly. Results Thirty-one studies met the inclusion criteria. Studies were classified into different conditioning activity modes: bench press variations, sport-specific (modified implement throws, swing-specific, cable pulley, elastic resistance, combination) and bodyweight activity. Acute performance enhancement in several movement-specific combinations was found. A meta-analysis revealed that bench press at  ≥ 80% one repetition maximum significantly (p = 0.03; ES = 0.31) improves subsequent power output in the ballistic bench throw at 30–40% one repetition maximum, following 8–12 min recovery. Additionally, sport-specific overweight implement throws improved subsequent throwing distance at competition weight by ~ 1.7–8.5%; ES = 0.14–0.33, following 3 min recovery. Sport-specific lighter weighted bat swings and swing-specific isometrics resulted in improved subsequent competition weight bat swing velocities, ranging from ~ 1.3–3.3%; ES = 0.16–0.57. Conclusions This review presents several upper-body movement-specific conditioning activities that could be considered by coaches and practitioners as part of complex or contrast training, or used in pre-competition warm-ups to acutely enhance performance.