The effects of 4 weeks of contrast training versus maximal strength training on punch force in 20-30 year old male amateur boxers

Abstract

The purpose of this study was to examine the effects of 4-week contrast and maximal strength training programmes on punch force in 20-30 year male amateur boxers. Twenty amateur boxers (mean age 24.5 ± 3.5 yr.) took part in the study and were randomly allocated into two groups. A contrast training group (n = 10) performed three sets of back squats interspersed with jump-squats and bench presses rotated with bench press throws. Exercises were alternated on a set-by-set basis and completed for three sets of three repetitions, twice weekly for four-weeks in place of two regular training sessions. A maximal strength training group (n = 10) performed back squats and bench presses for six sets of three repetitions, twice per week during the same time period. Punch force measurements analysed jab and rear-hand cross punches, utilising a Herman Digital Trainer. Additionally, muscular strength was assessed using 1-repetition maximum on 2 resistance exercises (back squat and bench press). All subjects were tested pre- and post-intervention. Two-way analysis of variance (ANOVA) with repeated measures and Bonferroni-adjusted post-hoc statistical analyses were adopted. It was found that the group x trials interaction was significant (p< 0.0005) for each punch type, with mean force values in the contrast training group (jab: 17 g, rear-hand cross: 19.7 g) increasing greater than the maximal strength training group (jab: 15.5 g, rear-hand cross: 17 g) at the study’s conclusion. Similarly, significant improvements in muscular strength variables were observed in both groups for back squat (CT: 27.5%, MST: 18.8%) and bench press (CT: 26.9%, MST: 15.1%) exercises. It was concluded that contrast training is superior to maximal strength training at enhancing straight punching force and increasing muscular strength in male amateur boxers.