not permitted.

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© 2016 EDIZIONI MINERVA MEDICA The Journal of Sports Medicine and Physical Fitness 2018 March;58(3):221-6
Online version at http://www.minervamedica.it DOI: 10.23736/S0022-4707.16.06674-3

ORIGINAL ARTICLE
EXERCISE PHYSIOLOGY AND BIOMECHANICS

Effects of plyometric exercise training with external weights

on punching ability of experienced amateur boxers
Vidas BRUZAS, Sigitas KAMANDULIS, Tomas VENCKUNAS, Audrius SNIECKUS *, Pranas MOCKUS

Institute of Sport Science and Innovations, Lithuanian Sports University, Kaunas, Lithuania
*Corresponding author: Audrius Snieckus, Lithuanian Sports University, Sporto 6, LT-44221 Kaunas, Lithuania. E-mail: audrius.snieckus@lsu.lt

A B S T RAC T
BACKGROUND: During competition, a boxer must continue to deliver high-impact punches despite increasing fatigue. It is unclear whether
the effects of plyometric training using external weights are transferred to sport-specific movements such as punching. The aim of the study was
to investigate the effects of a 4-week cycle of plyometric training with external weights on punching ability.
METHODS: The study involved eight male amateur boxers aged 22.3±2.5 years with at least 7 years of competitive experience. They performed
12 plyometric training sessions, each comprising eight exercises of various muscle groups performed at maximum movement velocity. Six drills
were performed with external weights, and two drills were performed using the body weight as resistance. All exercises required coordination.
The punching ability was tested at baseline and after the 4 weeks of training using the Kiktest-100 boxing bag.
RESULTS: The force of single punches and the frequency of punches within a series did not change from before to after the 4 weeks, except for
increased power in the rear-hand low punch (P<0.05). However, there was an increase in summative force and energy output within 3 s and 8
s, and in a series of eight 8-s tests (P<0.05).
CONCLUSIONS: Four weeks of plyometric training with external weights did not change the maximum punching power or movement fre-
quency significantly, but had a beneficial effect on punching power endurance in boxers.
(Cite this article as: Bruzas V, Kamandulis S, Venckunas T, Snieckus A, Mockus P. Effects of plyometric exercise training with external weights on
punching ability of experienced amateur boxers. J Sports Med Phys Fitness 2018;58:221-6. DOI: 10.23736/S0022-4707.16.06674-3)
Key words: Athletes - Plyometric exercise - Boxing.

B oxing is combat sport require complex physical,

functional and physiological characteristics. Mus-
cle strength and power in both the upper and lower limbs
generates boxing punches explosiveness.1 To succeed,
a boxer must continue to deliver high-impact punches
despite increasing fatigue during a competitive fight.2, 3
Davis et al.4 reported that boxers at the elite amateur
level execute about 20 punches per minute over three
rounds lasting ~200 s each. According to the modern
rules of the sport, the winner in a boxing match is de-
or other proprietary information of the Publisher.
biguously and immediately. At the elite level, the abso-
lute punch force can be >4000 N for straight and hook
punches, a value that indicates the muscle power of a
highly developed fighter.1, 5-7
To increase muscular power and efficiency of spe-
cific movements, various exercises including ballistic,
plyometric, and weightlifting training have been used
with different degrees of success across many sports.8-10
Plyometric training is among the most popular types of
dynamic resistance training among individuals aiming

cided mainly on the accuracy and strength of punches, to increase muscular power and explosiveness.11 When
which must be convincing enough to be scored by the performing plyometric exercise, a rapid stretching of a
judges. It is also possible that a single punch can cause muscle (eccentric action) is immediately followed by
knockout, in which case the winner is decided unam- a concentric, or shortening, action.12, 13 During the ec-

Vol. 58 - No. 3 The Journal of Sports Medicine and Physical Fitness 221
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means which may allow access to the Article. The use of all or any part of the Article for any Commercial Use is not permitted. The creation of derivative works from the Article is not permitted. The production of reprints for personal or commercial use i
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Bruzas EFFECTS OF PLYOMETRIC EXERCISE ON PUNCHING ABILITY OF BOXERS
centric phase of plyometric exercise, the muscle-tendon
unit stores elastic energy that is subsequently released
during the concentric phase to produce more power than
can be developed by a concentric muscular contraction
alone.13 Interestingly, large gains in maximum force and
speed of muscle contractions have been demonstrated
when plyometric training is combined with other meth-
ods such as weight training.10
Plyometric training using external weights might am-
plify the stretch-shortening cycle mechanism and lead
to improved performance.14 External weights create a
resistance that favors strength improvement while slow-
ing the speed of movement, especially at the transition
from the eccentric to concentric phase.15 Consequently,
stored elastic energy may be used less efficiently com-
pared with over-speed training, in which power produc-
tion is increased by increasing the velocity of muscle
contraction with assistance from an elastic band or
downhill running.16, 17 Despite the fact that external
weights reduce the velocity of contraction and move-
ment, plyometric training with additional resistance has
been shown to have large effects on muscular power
as measured by vertical jump 10 or ball throw 18, 19 per-
formance. However, it is poorly understood whether
and how improved performance in these types of ex-
ercise transmits into sport-specific movement such
as the punch in boxing. Hence, the aim of the present
study was to investigate the effects of a 4-week cycle
of plyometric training with external weights on punch-
ing ability in boxers. It was anticipated that additional
resistance during high-intensity plyometric training
would provide an effective stimulus that would increase
punching power.
Materials and methods
Participants
The participants were eight male amateur box-
ers (mean age [±SD] 22.3±2.5 years, weight 71.7±9.6
kg, height 1.79±0.06 m) recruited from the local club,
which was managed by the national team coach. In-
clusion criteria were athletes’ capacity to train during
the study (i.e. no injuries or diseases precluding train-
or other proprietary information of the Publisher.
ing routine) and competitive level of at least a medalist
in national boxing championship and/or candidate or
member of national boxing team. All participants had
at least 7 years of training and competitive experience.
222 The Journal of Sports Medicine and Physical Fitness March 2018
The experimental protocol was conducted according
to the Declaration of Helsinki. Ethical approval was
granted by the university’s institutional review board,
and written informed consent was obtained from the
participants.
Experimental design and testing
Participants were tested at baseline and again after 4
weeks of the training programme during the early off-
season phase. They had stopped training 2 days before
the baseline testing. After completing the training pro-
gram, the participants were allowed to rest actively for
5 days, during which they performed technical skills
training and slow running, and were then retested using
the same techniques and sequence as during the base-
line assessment. Participants were tested using special
diagnostic equipment, the Kiktest-100 (6), which com-
prises: 1) a standard boxing bag with a special device
inside containing a dynamometer and a sensing element
to register the impulse of blows; and 2) a computer
block to register the force of punches (kg), number of
punches, intervals between the punches, and summa-
tive force of punches (kg) per unit of time, and energy
output (J). All tests were performed in the same order
from the least to most demanding with a 20/25-min re-
covery between tests. The following tests were applied:
1) single straight, side, and low punches to the bag with
the rear hand and the front hand. Five attempts were
allowed for each punch type and hand in a randomized
order, and the best of the five attempts was recorded;
2) straight, side, and low punches at maximum effort
hitting the boxing bag for 3 s and then 8 s. The rest
intervals were 60 s between punch types and 2 min be-
tween the short (3 s) and long (8 s) series of punching;
3) straight punches to hit a boxing bag in a series of
eight times for 8 s (8×8 s) with an interval of 15 s be-
tween each series.
To estimate reliability of the maximal punch force
measurements, the test for maximal punch force was
performed on two consecutive days and on the same
conditions (after a standard warm-up, during the same
time of day, etc.) in another subset of male amateur
boxers (N.=12). Five attempts were allowed for each
punch type (straight, side, and low) and hand (rear and
front) in a randomized order, and the best of the five at-
tempts was used for the analysis. Intra-class correlation
not permitted. It is not permitted to remove, cover, overlay, obscure, block, or change any copyright notices or terms of use which the Publisher may post on the Article. It is not permitted to frame or use framing techniques to enclose any trademark, log
means which may allow access to the Article. The use of all or any part of the Article for any Commercial Use is not permitted. The creation of derivative works from the Article is not permitted. The production of reprints for personal or commercial use i
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EFFECTS OF PLYOMETRIC EXERCISE ON PUNCHING ABILITY OF BOXERS Bruzas

Table I.—Plyometric training sessions.

Rest between Rest between
Muscles involved; exercise Series Repe-titions series, s exercises, s Overload Remarks

Arm, back, and legs; throwing the metal 3 10 90 300 ~15% BW Reverse pickup, hands at
bar upward with bent arms shoulder width
Back, abdominal, legs, and shoulders; 3 10 90 300 ~15% BW Arms slightly bent, feet at a
barbell disc waving with hands from comfortable width
side to side in a standing position
Legs; jumping down from a 60cm height 3 10 90 300 Hands hitting the air Feet shoulder width apart,
followed by a rebound jump minimal bending of knees.
Rest between each jump
- 15 s
Upper body; push-ups 3 10 90 300 Legs on Hands shoulder width, back
15 cm box straight
Abdominal; leg lifts while lying on back 3 10 90 300 1 kg on each leg Partner pushes the legs down
explosively
Arm, chest, and legs; hitting the air with 3 10 90 300 1 kg for subjects of Feet at a comfortable width,
straight (exercise 1), side (exercise per exercise <69 kg BW; minimal knees bending
2), and low (exercise 3) punches with 1.5 kg for subjects of
weight in each hand >69 kg BW
BW: body weight.

coefficient of punching force was above 0.95 for all six
modes (three types of punches for each hand).
Training protocol
The participants performed 12 plyometric training
sessions comprising eight exercises of the upper and
lower body muscle groups (Table I). Each exercise
was performed with external weights or using the par-
ticipant’s body weight as resistance and was combined
with a coordination-demanding task. Participants were
instructed to perform exercises at maximum velocity.
The training program was created by professional box-
ing coach with >20 years club and national team coach-
ing experience and was performed during the off-season
period (November-December) as part of their regular
preparation routine. They trained three times per week
(Monday, Wednesday, and Friday) over a 4-week train-
ing period. On the other days (Tuesday, Thursday, and
Saturday) the training sessions aimed at maintaining
conditioning and comprised mainly aerobic-type exer-
cise (technical skills and slow running) for 45 to 75
min at a heart rate of 110-130 beats/min. Sundays were
committed to passive rest. The participants were asked
or other proprietary information of the Publisher.
Statistical analysis
The data are presented as the arithmetic mean±SD.
A Kolmogorov-Smirnov Test was used to check the
normality of the data distribution. One-way repeated-
measures analysis of variance was used to determine
the effects of the training period (comparison from
pre and to post) on punch force, quantity, summative
force, and energy output. Mauchly’s Test of sphericity
was performed, and in cases where it was violated, the
Greenhouse-Geisser correction was used. The level of
significance was set at P<0.05. All data analysis was
performed using SPSS version 19.0 (SPSS Inc., Chi-
cago, IL, USA).
Results
After the 4-week training programme, there was a
non-significant trend for an increase in the force of
single punches (P>0.05) except for a significant in-
crease in the force of the rear hand low punch (P<0.05;
Figure 1A). The number of punches in the 3-s and 8-s
tests did not change significantly from before to af-
ter training (P>0.05; Figure 2A). However, the sum-

to maintain their normal dietary habits, to refrain from mative force and energy output within 3 s and 8 s in-
alcohol, and not to take any drugs or supplements. They creased (>17.7%; P<0.05; Figure 2). The number of
were not allowed to participate in additional physical punches did not change (Figure 3A), but the summa-
activities throughout the entire experimental period. tive force and energy output increased by 12.1±4.2%

Vol. 58 - No. 3 The Journal of Sports Medicine and Physical Fitness 223
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means which may allow access to the Article. The use of all or any part of the Article for any Commercial Use is not permitted. The creation of derivative works from the Article is not permitted. The production of reprints for personal or commercial use i
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Bruzas EFFECTS OF PLYOMETRIC EXERCISE ON PUNCHING ABILITY OF BOXERS

Baseline Baseline
After training After training

Number of punches
Force (kg)

A Straight punch Side punch Low punch A In 3 s In 8 s

Summative force (kg)

Force (kg)

Straight punch Side punch Low punch B In 3 s In 8 s

B
Figure 1.—Force of single straight, side and low punches with rear (A)
and front (B) hand.
*P<0.05 compared with baseline.
Energy output (J)

and 15.2±4.4%, respectively, in the 8×8 series after

training (P<0.05; Figure 3B, C).

Discussion
In the present study, participants performed 4 weeks
of plyometric training with external weights to test
whether this program would increase punch perfor-
mance in boxers. The main findings were unchanged
force of single punches (except for an increased force in
the rear hand low punch), and punching frequency while
a summative force and work done increased within the
series of punches. These findings suggest that plyomet-
ric training with external weights does not change maxi-
mum punching power or movement frequency in box-
ers but is effective in improving punching endurance.
When monitoring the training of boxers, the coach
first looks at the increase in maximum power, which is
or other proprietary information of the Publisher.
In 3 s In 8 s
C
Figure 2.—The number of punches (A), the summative force (B) and
energy output (C) during hitting a boxing bag for 3 s and 8 s.
*P<0.05 compared with baseline.
In the real athletic conditioning setting, training ses-
sions often include a large number and variety of drills,
and the rest periods between repetitions and series of
drills are often insufficient for a full recovery. Although
using this scenario mimics what often occurs during a
competitive fight, it develops primarily power endur-
ance instead of stimulating the mechanisms responsible
for maximizing muscular strength and power. From a

roughly a product of muscle strength and contraction practical viewpoint, such a tendency is especially evi-
velocity.7 We observed an increase in maximal power dent in sports where the development of a wide variety
only for the low punch of the rear hand, which might be of physical abilities is vital to success at the elite level
related to the specific type of training program applied. (e.g., combat sports and sport games). Although train-

224 The Journal of Sports Medicine and Physical Fitness March 2018
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means which may allow access to the Article. The use of all or any part of the Article for any Commercial Use is not permitted. The creation of derivative works from the Article is not permitted. The production of reprints for personal or commercial use i
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©
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EFFECTS OF PLYOMETRIC EXERCISE ON PUNCHING ABILITY OF BOXERS Bruzas
Number of punches
A Baseline After training
Summative force (kg)
B Baseline After training
Energy output (J)
Baseline After training
C protocol involved high-intensity movements with sub-
Figure 3.—The number of punches (A), the summative force (B) and
energy output (C) during hitting a boxing bag eight times for 8 s.
*P<0.05 compared with baseline.
ing program used in this study was designed to consider
these aspects by extending the recovery periods with
the aim of increasing maximum power, the intervention
increased power endurance rather than maximal power
in these boxers. The punch number in the short (3 s)
and long (8 s) series remained unchanged, which also
showed that the training was not effective in improving
movement frequency.
or other proprietary information of the Publisher.
The reasons why the training program prevented
gains in maximum power and movement frequency are
unclear. It is possible that the external weights were
too heavy for the punching drills because a previous
Vol. 58 - No. 3 The Journal of Sports Medicine and Physical Fitness 225
study showed that movement speed in training should
be close to the actual speed of athletic performance.20
It is possible that a disparity between the training and
actual contest movement velocities does not provide an
efficient training stimulus for the development of the
muscle activation and movement coordination required
in the competitive setting.9, 21 Alternatively, the exercise
duration may have been too long (about 10 s per set)
and may have precluded the accumulation of a suffi-
cient amount of maximum-intensity punching because
of premature fatigue. Previous research has reported
that the muscle energy supply is provided mainly by
glycolysis during exercise of similar duration,22 which
may lead to accumulation of inorganic phosphate and
other metabolites in the muscles and to a decrease in
contractile force and power.23 Finally, four weeks of
training was too short to increase movement frequency
and maximum power but long enough to improve pow-
er endurance, which is more responsive.24
Both anaerobic and aerobic endurance are important
in boxing.25-27 The activity-to-rest ratio during the three
rounds of a 3-min match is about 3:1, and punches are
performed in a condition of pronounced fatigue by the
end of a contest.1, 28 This activity pattern calls for a well-
developed power endurance capacity.28 The increases in
summative force and work done through the series of
punching in our study are evidence of an increase in the
boxers’ power endurance. This effect was probably not
a consequence of training with the external weights per
se but was rather related to the training protocol that
favored an increase in anaerobic capacity. The training
stantial contribution of glycolysis as the energy source.
Such very high-intensity training has also been shown
to augment aerobic capacity.29
Limitations of the study
In the present study, we had an intention to restrict
our investigation to high-performance amateur boxers,
which inevitably lead to low number of participants
and which is typical in studies of specific professional
populations, especially athletes.30, 31 To corroborate the
findings, a larger sample size of high-performance box-
ers could be required. To extend the results of the pres-
ent study to less-trained or professional boxers etc., the
study of these specific populations is warranted.
not permitted. It is not permitted to remove, cover, overlay, obscure, block, or change any copyright notices or terms of use which the Publisher may post on the Article. It is not permitted to frame or use framing techniques to enclose any trademark, log
means which may allow access to the Article. The use of all or any part of the Article for any Commercial Use is not permitted. The creation of derivative works from the Article is not permitted. The production of reprints for personal or commercial use i
This document is protected by international copyright laws. No additional reproduction is authorized. It is permitted for personal use to download and save only one file and print only one copy of this Article. It is not permitted to make additional copies
(either sporadically or systematically, either printed or electronic) of the Article for any purpose. It is not permitted to distribute the electronic copy of the article through online internet and/or intranet file sharing systems, electronic mailing or any other
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Bruzas EFFECTS OF PLYOMETRIC EXERCISE ON PUNCHING ABILITY OF BOXERS
Conclusions
In experienced amateur boxers, 4 weeks of plyomet-
ric training with external weights increased punching
power endurance which was evidenced from increase
in summative force and work done within the series of
simulated punching. However, training intervention did
not change neither maximal punching frequency nor of
single punch force, except for an increased force in the
rear hand low punch.
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