Abstract
Background: In boxing, punching force and upper extremity strength are crucial for competitive success. Blood Flow Restriction Training (BFRT) has shown promise in enhancing muscle strength and hypertrophy, but its application to improve boxing-specific performance remains underexplored. This 8-week randomized controlled trial investigates the effects of BFRT on punching force and upper body strength in elite male boxers.
Methodology: Twenty male boxers from the Dronacharya Boxing Academy in Haryana participated, divided equally into a control group and an experimental group. The experimental group performed upper extremity resistance exercises with blood flow restriction bands, while the control group engaged in the same exercises without such bands. Both groups trained three times a week, performing 3 sets of 30 repetitions at 20-30% of their 1-repetition maximum.
Results: The experimental group showed significant improvements in punching force and muscle endurance. Notable increases were observed in jab force (+45.21 lbs), uppercut force (+57.70 lbs), hook force (+58.37 lbs), and cross force (+53.90 lbs), along with elbow extension strength (mean difference = -2.95 kg, p < 0.001). Repeated measures ANOVA indicated significant group × time interaction effects (jab force η² = 0.34, p < 0.001; uppercut force η² = 0.63, p < 0.001; hook force η² = 0.61, p < 0.001; cross force η² = 0.50, p < 0.001), underscoring substantial improvements in the experimental group over time compared to the control group.
Conclusion: BFRT significantly improved punching force and upper body strength in elite boxers, confirming its effectiveness as a training enhancement.