Four resistance training protocols for upper-body strength and punch performance in elite female boxers: a randomized controlled trial

Blood flow restriction training (BFRT) and cluster set training are effective for strength and power, but their comparative and combined effects in female boxers remain unclear. To compare four interventions—conventional high-load training (CON), cluster set training (CS), BFRT, and combined BFRT + CS—on upper-body strength, anaerobic capacity, and punch performance in elite female boxers. Forty elite female boxers were randomly assigned to four groups ( n = 10): CON (70% 1RM), CS (50–60% 1RM), BFRT (20–30% 1RM, 40–60% limb occlusion pressure, intermittent), and BFRT + CS (same load with cluster sets). Training lasted 8 weeks, twice weekly. Outcomes included straight punch force and velocity, bench press 1RM, bench press throw peak power and height, 30-s punch count and mean velocity, and Wingate peak and mean power. Analyses used one-way ANCOVA with pre-test covariates and Bonferroni post hoc comparisons. All groups improved significantly ( p < 0.01), and all three active interventions outperformed CON in multiple outcomes. Task-specific differences emerged: BFRT was best for bench press 1RM; CS for straight punch velocity and throw height; BFRT + CS for punch force, 30-s punch count and velocity, throw peak power, and Wingate power. No single intervention was universally superior. The three alternative training protocols (BFRT, cluster set training, and their combination) deliver distinct performance advantages relative to conventional high-load training in elite female boxers. These findings reflect comparisons of four complete training packages; the independent contributions of external load, set structure, rest intervals and blood flow restriction cannot be disentangled in the present design. Findings are limited by the absence of a non-exercise control group and punch force measurement validity. Coaches may select among these training protocols based on specific performance goals.