Strength and Conditioning for Professional Boxing: Recommendations for Physical Preparation

Abstract

Professional boxing is a popular pan-global sport that attracts considerable interest and revenue. It is a high-intensity sport that requires a range of well-adapted physiological characteristics as likely pre-requisites for successful performance. Serious consideration has been given to medical aspects and potential health risks from partaking in training and competition. However, despite this there are no comprehensive sources of applied sport science research on the preparation of professional boxers for competition. In this review we present research in physiology and strength and conditioning to form a knowledge base for those involved in preparing professional boxers for competition.

Full text

Strength and
Conditioning for
Professional Boxing:
Recommendations for
Physical Preparation
Alan D. Ruddock, CSci, MSc,
1
Daniel C. Wilson, MSc,
1
Stephen W. Thompson, MSc,
2
Dave Hembrough, MSc,
1
and Edward M. Winter, DSci, PhD, CSci
1
1
Centre for Sport and Exercise Science, Sheffield Hallam University, Sheffield, United Kingdom; and
2
Academy
of Sport and Physical Activity, Sheffield Hallam University, Sheffield, United Kingdom
ABSTRACT
PROFESSIONAL BOXING IS A
POPULAR PAN-GLOBAL SPORT
THAT ATTRACTS CONSIDERABLE
INTEREST AND REVENUE. IT IS A
HIGH-INTENSITY SPORT THAT
REQUIRES A RANGE OF WELL-
ADAPTED PHYSIOLOGICAL
CHARACTERISTICS AS LIKELY
PREREQUISITES FOR SUCCESS-
FUL PERFORMANCE. SERIOUS
CONSIDERATION HAS BEEN
GIVEN TO MEDICAL ASPECTS
AND POTENTIAL HEALTH RISKS
FROM PARTAKING IN TRAINING
AND COMPETITION. HOWEVER,
THERE ARE NO COMPREHENSIVE
SOURCES OF APPLIED SPORT
SCIENCE RESEARCH IN THE
PREPARATION OF PROFES-
SIONAL BOXERS FOR COMPETI-
TION. IN THIS REVIEW, WE
PRESENT RESEARCH FROM
PHYSIOLOGY AND STRENGTH
ANDCONDITIONINGTOFORMA
KNOWLEDGE BASE FOR THOSE
INVOLVED IN PREPARING
PROFESSIONAL BOXERS FOR
COMPETITION.
INTRODUCTION
Professional boxing is regarded as
one of the most physically and
mentally demanding sports in
the world, yet despite this recognition
and popularity, professional boxing
has received little attention within the
scientific literature. A PubMed search
(July 23, 2015), for “Professional Box-
ing” returned 44 results, the majority of
which had a specific focus on brain
injury. In contrast to this low volume
of academic interest, professional box-
ing contests have the potential to gen-
erate considerable interest and local
and international revenue. Indeed, in
an article in The Guardian on May 12,
2015, unverified reports estimated rev-
enue in excess of $500 million for a sin-
gle professional boxing event. To date,
however, there are no comprehensive
scientific reviews or practical recom-
mendations for the preparation of pro-
fessional boxers for training and
competition. The reasons for the lack
of applied sport science research are
likely diverse and beyond the scope
of this article, but it is surprising,
given the growing body of scientific
research in sports with similar world-
wide interest.
A professional boxer’s preparation is
complicated by the requirement to
include conditioning, strength, and
boxing-specific training within a short
time frame before a contest, usually 8–
12 weeks (Figure 1). Given the com-
plexity of the training process and time
demands, professional boxers and their
trainers would benefit from evidence-
based guidance to supplement existing
training practices. The preparation of
a boxer should be considered in con-
text, with a clear understanding of
the determinants of successful perfor-
mance. Therefore, this article will
provide an overview of the rules gov-
erning professional boxing competi-
tion, highlight a variety of theory
and research relevant to the demands
of professional boxing, and provide
practical recommendations for test-
ing, and developing strength and con-
ditioning programs.
Address correspondence to Alan D. Ruddock,
a.ruddock@shu.ac.uk.
KEY WORDS:
boxing; physiology; strength; combat;
force; physical preparation
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BOXING COMPETITION AND
SUCCESSFUL PERFORMANCE
Similar to most body mass restricted
combat sports, professional boxers are
required to weigh-in and meet their
contest body mass 36 to 24 hours
before competition. Lower standard
contests might comprise of 4 32 mi-
nutes with a 1-minute interval between
rounds, but an elite professional boxing
contest can last up to 12 33 minute
rounds. During the 1-minute interval
between rounds, a trainer is allowed
in the ring to offer coaching instruc-
tions; they might also wish to provide
ice, iced towels, and water, but stimu-
lants (which include carbohydrate-
electrolyte beverages) are prohibited.
Perhaps the most well-known way to
win a boxing match is by knockout. A
knockout is usually caused by a single
blow, but is often preceded by repeated
high force legitimate blows. In the case
of a head strike, a knockout is caused
by acute neurological trauma, due to
large magnitudes of internal torque
applied to the cerebellum and brain
stem (14). A second way to win a con-
test is by technical knockout. This oc-
curs when the referee has decided that
the opponent is in no position to
defend their self or is being outclassed.
This is most likely preceded by dem-
onstration of attacking skills and
accompanying high force blows; in this
circumstance, it is common for the cor-
ner to “throw the towel in” if they are
concerned for their boxer. However,
a professional boxer’s primary aim is
not to knockout their opponent, but
to demonstrate superior physical, tech-
nical, and tactical skills; these are par-
amount in the third way to win
a boxing contest, by a points decision.
Points are awarded using subjective cri-
teria, but are based on the boxer’s at-
tacking and defensive skills; the relative
importance and content of these broad
categories are both judge- and contest-
specific. In this circumstance, prepara-
tion of the professional boxer is crucial
to improve their chance of winning
a round and the whole contest, because
poor physical fitness would limit per-
formance capacity.
PHYSIOLOGICAL DEMANDS
Data regarding physiological demands,
and exercise to rest ratios in profes-
sional boxing are not available in scien-
tific literature, however, based on our
experience it is reasonable to assume,
along with data relating to punch vol-
ume and intensity (33), force-velocity
(30), and impulse-momentum relation-
ships (28), that professional boxing
comprises repeated high-intensity ac-
tions interspersed with brief periods of
low-intensity actions or recovery. These
high-intensity actions are derived from
electrical, chemical, and mechanical
physiological processes, most of which
require rapid hydrolysis and phosphory-
lation of adenosine triphosphate through
nonoxidative energy pathways. How-
ever, because of the repeated high-
intensity demands, these needs cannot
be met in full by nonoxidative sources.
Hence, energy derived primarily through
oxidation of muscle glycogen supports
a large proportion of adenosine triphos-
phate hydrolysis and phosphorylation
Figure 1. Overview of a typical 12-week preparatory phase for professional boxing.
Figure 2. Assessment, prescription and monitoring recommendations for condition-
ing. HR 5heart rate; LT 5lactate threshold; RPE 5rating of perceived
exertion; iTRIMP 5training impulse.
Boxing Training
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to meet systemic demand, the magni-
tude of which is likely a determinant of
professional boxing performance. The
assertion that performance demands
a large contribution from oxidative
energy pathways is supported by peak
oxygen uptake values (derived from
incremental exercise tests) of 58 67
mL$kg
21
$min
21
in Italian middleweight
amateur boxers (13) and up to 64
mL$kg
21
$min
21
in senior international
amateur boxers (32). The author’s data
indicatesvaluesof.60 mL$kg
21
$min
21
in our observations of elite professional
boxers. Simulated amateur boxing has
been reported to elicit large energy
demands (4,31) (approximately 80–
90% peak oxygen uptake) with 77%,
19%, and 4% of energy derived from
aerobic, phosphocreatine, and anaer-
obic glycolysis energy pathways,
respectively (9), which suggests a reli-
ance on muscle glycogen as a primary
fuel source.
IMPACT OF PHYSIOLOGICAL
DEMANDS ON TECHNICAL ABILITY
Professional boxing is primarily a tech-
nical and tactical sport; external de-
mands such as the requirement to
attack or evade determines physiolog-
ical strain. A boxer must perform
appropriate attacking or defensive ac-
tions at an intensity that does not exceed
their ability to control the ring using
footwork skills and the precision of their
attacking or controlling punches. If
a boxer can perform at an intensity that
induces low physiological strain, then
they might have the potential to control
the contest and avoid fatigue. However,
if the external demands imposed on
a boxer induce physiological strain, or
when successive high-intensity actions
compromise rates of recovery, fatigue
will probably limit subsequent perfor-
mance (5).
In professional boxing, fatigue might
manifest as a transient decline in
punch impulsiveness, frequency or
precision, poor decision making and
limited defensive actions. Repeated
high-intensity actions are associated
with a decrease in phosphocreatine
(10), reduced activity or inhibition of gly-
colysis (11), increased cellular hydrogen
ions (31), altered calcium sensitivity (2),
impaired sodium-potassium pump func-
tion (2), and skeletal muscle damage
(15). However, performance is suggested
to be an integrative multifactorial process
(29) and it is likely that a combination
of mechanisms determine short-term
recovery (26). When boxers are required
to perform above their critical intensity
(8) or with limited recovery, physiolog-
ical perturbations in skeletal muscle, car-
diovascular functioning, metabolic strain,
and pain sensation (22) integrate to alter
perceived exertion and voluntary activa-
tion of the neuromuscular system, and
manifest as fatigue (26). Skillful boxers
can control the pace of the contest
Table 1
Conditioning recommendations for professional boxing
Weeks before
competition
Training phase Example session Frequency Intended physiological adaptations
12 to 9 Oxygen extraction
and utilization
30-s all-out maximum effort
sprints, 3 min 30 s passive
recovery, 4–6 repetitions
2–4 sessions per
training wk
Increase maximal activity and content
of oxidative and nonoxidative
enzymes
Provide stimuli for improvements in
rate of force development
8 to 3 Oxygen delivery 4–8 min at 85–90% maximum
heart rate, 2–4 min passive
recovery, 4–6 repetitions
2–4 sessions per
training wk
from 9–6
weeks
Improve cardiovascular capacity (stroke
volume, cardiac output, muscle
capillarization, and systemic vascular
resistance), delivery of O
2,
and
enhance venous return
1–2 sessions per
wk from 6–3
weeks
2 to 0 Taper 20 s all-out maximum effort, 10 s
passive recovery, 4–8
repetitions, 1–2 sets, 5 min
recovery between sets
1–2 sessions per
wk
Transfer adaptions induced from
previous training blocks to boxing-
specific activity profiles (fight/tactical
dependent) while maintaining
cardiovascular and neuromuscular
strain
Reduce training volume
exponentially while
maintaining high external
intensity
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and, if required, limit the attack of an
opponent by using footwork to control
the ring and direction of activity, defen-
sive tactics such as holding, and the
1-minute interval between rounds to
recover. These tactics allow at least par-
tial restoration of homeostasis, achieved
by speeding recovery (e.g., repaying an
oxygen debt) or limiting physiological
strain in the first instance.
PRACTICAL APPLICATIONS:
CONDITIONING TRAINING
RECOMMENDATIONS
Of primary importance for many pro-
fessional boxers is the development of
aerobic capability. Athletes with well-
developed aerobic energy systems are
likely to recover from high-intensity
activity faster (4), or perform at inten-
sities that do not exceed their critical
intensity (17). Precise quantification of
aerobic capacity and an understanding
of physiological characteristics of a pro-
fessional boxer are important to mon-
itor changes and program individual
training intensities.
Data derived from assessments (Fig-
ure 2) might assist in identifying
strengths and areas for improvement
relating to energy system dominance,
running economy, substrate utilization,
and provide heart rate and rating of
perceived exertion data required to
prescribe and monitor training intensi-
ties. It is important that conditioners
understand the physiological charac-
teristics of their athletes, develop meth-
ods to assess characteristics, and use
information derived from these tests
to design specific training programs to
develop these qualities. We recommend
preparing professional boxers by devel-
oping aerobic capability in a sport-
specific manner, based upon their
strengths and areas for improvement.
Using information derived from valid
and reproducible tests, it is possible to
tailor training programs in an appropri-
ate way to develop physiological capa-
bilities, whereas boxing training (bag
work, pads, and sparring) might develop
these more specifically.
There is compelling evidence that
high-intensity interval training (HIIT)
improves aerobic capacity (7,20,25,27).
The mechanisms by which adaptations
occur are complex and it is unclear as
to what type of stimulus and interven-
tions provide optimal benefits for
a particular physiological characteris-
tic. Three possible sites for the main
effects of HI IT are the active myocytes
(utilization and cellular buffering), cap-
illary structures (extraction), and myo-
cardium (delivery). It is likely that HIIT
induces central, peripheral, and neuro-
muscular adaptations with training de-
mands being influenced by 9 variables
(7). Despite this complexity, HIIT’s
strength is in its variety of application
and it is clear that the choice of HIIT
should be dictated by a boxer’s in-
dividual strengths and areas for
improvement, training and competitive
schedule, and additional environmen-
tal/lifestyle constraints.
Table 1 provides an overview of con-
ditioning recommendations for a typi-
cal 12-week preparatory period. Sprint
interval training demands the recruit-
ment of high-threshold motor units
and is a potent stimulus for rapid im-
provements in skeletal muscle oxidative
capacity (12), making this type of train-
ing ideal for improvements in force pro-
duction and aerobic capability, early in
the training phase. These peripheral
adaptations should be progressed by
using high-intensity interval training
for around 6 weeks to stimulate myo-
cardial adaptations and muscle cap-
illarization, which contribute to
improvements in aerobic capacity (27).
Finally, a taper phase of 2 weeks before
competition, which also includes
a reduction in boxing-specific technical
training volume is recommended. This
reduction should be athlete-specific but
a volume decrease of around 40–60% of
total training load is recommended (6).
It should be noted that the aim of this
training structure is not intended to
replicate the potential time-motion de-
mands of boxing. Rather, evidence-
based interventions are used as stimuli
for improvements in aerobic capacity
and to a lesser extent, mechanical force
production. Adaptations in these areas
can be used to facilitate increases in
boxing-specific technical training vol-
ume, and more specifically used as a base
for high quality open sparring, which
requires an adequate standard of aerobic
fitness. To this extent, conditioning
training is usually constrained by the
coaches’ decision to increase the volume
of open sparring, however, a period of
Figure 3. Assessment, prescription, and monitoring recommendations for strength
training. RM 5repetition maximum; RPE 5rating of perceived exertion.
Boxing Training
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around 6 weeks of focused conditioning
is typical. Thus, optimizing training stim-
uli and adaptation using evidence-based
training prescription is paramount in the
preparation of a professional boxer.
EFFECTIVE PUNCHING
Striking an opponent with a clean “hit”
irrespective of force will gain favor with
judges and potentially disrupt an oppo-
nent’s acute strategy. More forceful sin-
gle punches or repeated high-force
punches are intended to position an
opponent for a sustained attack (lead-
ing to contest termination) or display
skill, technical ability, and dominance
during the contest. Forceful punches
are also used as a defensive tactic to
limit the advance of an opponent and
their attacking strategy.
In principle, 3 factors contribute to the
effectiveness of a single punch. Firstly,
movements in sprint running, karate, or
boxing typically involve fast skeletal
muscle actions, highlighting the impor-
tance of developing large magnitudes of
force in short periods of time (1). Sec-
ondly, the momentum of the punching
arm is important and has been demon-
strated to be a key variable contributing
to the impulsiveness of a punch (28).
Finally, a second pulse in muscle
activation is required on impact and
has been defined as “stiffening” to create
“effective mass” (23). These factors (rate
of force development [RFD], momen-
tum, and second pulse) are determined
by effectiveness of a boxer’s ability to
generate force through hip, knee and
ankle extension, rotation of the trunk,
and arm extension (21).
It is likely that the impulse generating
capacity of a boxer is important and is
intrinsically linked to segmental momen-
tum during force generation and, at
impact. Indeed, reductions in momen-
tum of the punching arm before impact
are suggested to explain around 95% of
Table 2
General strength training exercise recommendations
Weeks until fight 8–12 wk 4–8 wk 3 wk
Focus Strength Strength and strength-speed Speed and specific
Mobility/trunk Eagles Eagles Eagles
Spiderman and twist Spiderman and twist Lunge and DB sweep
Lunge and twist Lunge and MB rotation Lunge and MB woodchop
Glute bridge Glute bridge with overhead reach
suitcase deadlift variations
Pallof press Rotational plank
Overhead squat
Rate of force development CMJ Drop jump MB woodchop Wall throws
Broad jumps Ice skaters MB punch
Lateral hop and hold MB rotational throws Band punch
Key lifts Squat variation Squat variation Speed squats
Loaded hip thrust Hang snatch or KB variation Hang power snatch or KB variation
Bench press DB floor press Landmine punch
Volumes and intensity 70–80% 1RM 80–90% 1RM 50–65% 1RM
5–8 repetitions 3–5 repetitions 2–5 repetitions
3–5 sets 4–6 sets 2–8 sets
Assistance exercises Suspension trainer row KB row and rotate, DB step-ups Suspension trainer row and rotate
Pull-ups Weighted pull-ups—dips MB twist and slam
DB push press Goblet squat to press Band press ups
Goblet squat KB swing
Bulgarian split squat
CMJ 5countermovement jump; DB 5dumbbell; KB 5kettlebell; MB 5medicine ball; 1RM 51 repetition maximum.
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the variance in peak impulse at impact
during rear-hand straight punches (28).
The main contributor to the impulsive-
ness of a punch might be hand speed,
because it explains around 40% of the
variance in hook and straight punching
force. Therefore, a goal of strength train-
ing should be to increase the momentum
of the punching arm, resulting in greater
impulse on the target.
PRACTICAL APPLICATIONS:
STRENGTH TRAINING
RECOMMENDATIONS
An obvious way to increase the momen-
tum of the punching arm is to increase
mass (from Newtonian physics). It is
common across most sports for practi-
tioners to target muscular hypertrophy
in the off-season or early mesocycles
to stimulate increases in physiological
cross-sectional area, building a founda-
tion for strength development. However,
body mass classifications make hypertro-
phy training difficult to implement, and
can complicate dietary practices; there-
fore,improvingtheRFDshouldbeapri-
ority for the practitioner.
The rate at which force is developed is
likely to be influenced more by the
capacity to produce force irrespective
of the phenotypical myosin heavy
chain content of muscle fibers alone
(3), suggesting that neuromuscular fac-
tors are integral to the RFD. The devel-
opment of hand speed by inducing
favorable adaptations in series-elastic
components and the neuromuscular
system is therefore a key variable in
the prescription of strength training
for professional boxers. Therefore, we
recommend the selection of appropriate
assessment methods, some of which are
presented in Figure 3, to program multi-
planar exercises, with carefully struc-
tured external loads that enable the
boxer to train with attention, appropri-
ately focused on strengths and areas for
improvement.
Table 2 provides examples of general
strength and movement training for
professional boxers. Development of
the hip extensors, in particular, func-
tion of the gluteal musculature, is
important and is recognized for its role
in athletic ability. These can be trained
Table 3
Specific strength training program for professional boxers
Exercise type Day 1
Reps 3Sets
Day 2
Reps 3Sets
Week 1–6 Week 7–12 Week 1–6 Week 7–12
Lower body Goblet squat/box
squat
8–12 reps 33–4 sets 6–8 reps 33–4 sets Trap bar deadlift/Romanian
deadlift
6–8 reps 33–5 sets 5 reps 33–5 sets
Upper body
push
DB floor press/tempo
push-up
8–12 reps 33–4 sets 6–8 reps 33–4 sets Kneeling shoulder press/landmine
shoulder press
8–12 reps 33–4
sets
6–8 reps 33–4
sets
Upper body pull Pull-ups 8–12 reps 33–4 sets 6–8 reps 33–4 sets Hanging row/Suspension row 8–12 reps 33–4
sets
6–8 reps 33–4
sets
Unilateral Goblet split squat 15–20 reps 33 sets 20–24 reps 33 sets DB step up 15–20 reps 33 sets 20–24 reps 33
sets
Trunk Isometric trunk holds,
plank rows
15–20 reps or 20–30 s
33 sets
20–24 reps or 30–40 s
33 sets
Landmine rotations, MB
woodchop
8–12 reps 33–4
sets
8–12 reps 33–4
sets
Punch specific Landmine punch 12–16 reps 33–4
sets
8–12 reps 34–5 sets Landmine punch throws 10–12 reps 33–4
sets
6–8 reps 34–5
sets
DB 5dumbbell; MB 5medicine ball; reps 5repetitions.
Boxing Training
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Figure 4. (A) Medicine ball lunge woodchop, (B) medicine ball punch, and (C) landmine punch.
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using key lifts such as squats, deadlifts,
and Olympic-style lifts where there is
a focus on developing forceful hip
extension. In addition, assistance exer-
cises such as dumbbell floor press, pull-
ups, plank rows, and others detailed in
Tables 2 and 3, are also recommended
for their role in developing the force
generating capability of a professional
boxer, as well as improving robustness,
and facilitating increases in boxing-
specific technical training load.
In conjunction with strength and move-
ment training, we also recommend that
professional boxers incorporate exer-
cises that require rapid rates of force
development. Jump height depends on
impulse (18), and as such the rate and
magnitude of external-mechanical force
development (24). Strength training de-
signed to improve peak force combined
with low-external load jump training to
improve the RFD (24), should have pos-
itive transfer to force production during
punching. Table 2 provides examples of
jump training that might be used by
trainers.
PRACTICAL APPLICATIONS:
MOBILITY AND TRUNK TRAINING
Effective force transmission is derived
from optimal force-coupling and
length-tension relationships of active
musculature, however, boxers are at
risk of ineffective performance and
injury because of dysfunctional move-
ments and poor force production.
Frequent physical impacts caused by
blows to the body, collisions, structural
imbalances, and overuse can result in mi-
crotrauma. The resulting inflammatory
response might lead to fascia scar tissue
over time and subsequent muscular dys-
functions. Physical impacts and collisions
are unavoidable in professional boxing.
However, our observations suggest that
structural imbalances are common and
are likely a greater cause of ineffective
force transmission.
Synergistic force transmission occurs
across myo-tendinous junctions (16),
and summation, or “force transmission”
is essential to create effective musculo-
skeletal sequencing and punching force.
Malalignment within the kinetic chain
might contribute to suboptimal length-
tension relationships, constraining peak
force and causing it to occur at a more
acute joint angle. This is an obvious
concern when force is generated in
the upper body, because a limited reach
caused by insufficient range of motion
and reduced force at near full elbow
extension might impair the effectiveness
of a jab or rear hand punch. It is impor-
tant to recognize that these limitations
might restrict the ability to summate
force, causing reduction in momentum
and decreasing the subsequent impulse
applied to the target.
It is likely that pelvic and trunk speed
and stability contribute to increased
hand speed during a punch. During
rotation, a stretch of the trunk allows
for a more forceful rotation through uti-
lization of the stretch-shortening cycle
(19), generating torque at the shoulder
joint, and enhancing force transmission
through the elbow extensor musculo-
tendinous unit. Indeed, punches require
multiple angular displacements through
sagittal, frontal, and transverse planes
throughout the full range of punch var-
iations, with the punch type determin-
ing segmental force contribution and
a countermovement before initiation
of a punch, thereby increasing the
capability to produce an impulsive
punch (30). Exercises that are de-
signed to improve the capability of
the trunk to provide stability and
contribute to the effectiveness of
punching are detailed in general in
Table2,depictedinFigure4,andpre-
sented as part of a 12-week training
program in Table 3.
PRACTICAL APPLICATIONS:
EFFECTIVE MASS
A double “peak” in muscle activity is
evident during striking actions. Stiffening
of the body at impact through isometric
activity is postulated to create “effective
mass” and reduce energy loss (23). Stiff-
ening can be developed using pad and
heavy bag training in technical training
as well as using effective cues such as
“popping” of the hips and “stiffen up”
attheendrangeduringstrengthexer-
cises which might induce double
activations and stiffening. Moreover,
isometric contractions paired with
rapid relaxation can be beneficial in
improving end range stiffening.
Trunk training can also be used as
means to facilitate improvements in
the generation of “effective mass” by
increasing isometric force production
(bracing) at impact.
CONCLUSION
Research regarding the physical prepa-
ration of professional boxers for compe-
tition is limited. Professional boxing
comprises repeated high-intensity ac-
tions interspersed with brief periods of
low intensity activity or recovery. These
demands require large contributions
from both oxidative and nonoxidative
energy pathways. As such, a range of
physiological characteristics should be
assessed using valid and reproducible
tests. Variations in carefully prescribed
high-intensity interval training tailored
to the strengths, and areas of improve-
ment elucidated from physiological as-
sessments can be used to develop
aerobic capacity. Punches are intended
as both offensive and defensive actions,
and a combination of rapid whole body
RFD, resulting momentum of the arm,
and isometric muscle activity at impact
contributes to forceful punches. The use
of multi-planar exercises with the aim of
improving rotational range of move-
ment, RFD, and segmental sequenc-
ing is recommended to develop
an effective punch. A boxer who re-
ceives individualized and evidenced-
based recommendations at all stages
of preparation for a contest is an ath-
lete who enters the ring with less risk
of incurring serious medical condi-
tions in the short- and long-term. A
limitation of this review is that it gen-
eralizes across body mass categories,
gender, ethnicity, and performance
standards. As such, scientific support
and research for professional boxing
should be encouraged, particularly
by governing bodies in the interests
of athletes’ health, international audi-
ences, media, and medical and scien-
tific communities.
Conflicts of Interest and Source of Funding:
The authors report no conflicts of interest
and no source of funding.
Boxing Training
VOLUME 38 | NUMBER 3 | JUNE 2016
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Alan D.
Ruddock is
adoctoral
researcher and
physiologist for
sport perfor-
mance at the
Centre for Sport
and Exercise Science, Sheffield Hallam
University.
Daniel C.
Wilson is
a strength and
conditioning
coach at the
Centre for
Sport and Exer-
cise Science,
Sheffield
Hallam University.
Stephen W.
Thompson is
a lecturer in
strength and
conditioning in
the Academy of
Sport and Physi-
cal Activity,
Sheffield Hallam University.
Dave
Hembrough is
senior sport sci-
ence officer and
strength and
conditioning
coach at the
Centre for Sport
and Exercise Science, Sheffield Hallam
University.
Edward M.
Winter is
Professor of the
Physiology of
Exercise at the
Centre for
Sport and
Exercise Science, Sheffield Hallam
University.
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Boxing Training
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