Abstract
Background
This study was conducted to investigate the effects of a calisthenic exercise program on static/dynamic strength and muscular endurance in young male kickboxers.
Methods
A total of 20 kickboxers between the ages of 20–26, healthy, volunteers and actively involved in this branch for at least 4 years participated in the study. The volunteers participating in the study were randomly divided into two groups as the study and control groups. The study group applied calisthenic strength exercises in addition to routine kickboxing technical training for 8 weeks and 3 days a week, while the control group continued only their weekly routine kickboxing training without applying any strength training. Static strength performance (grip-leg-back), dynamic strength performance (1RM bench press and 1RM barbel squat), 30-second push-ups and 30-second sit-ups tests were applied to the athletes participating in the study before and after the 8-week training.
Results
In order to determine whether there are statistically significant differences between the control and study groups, an independent samples t-test was applied. A repeated measures anova test was performed to compare the pre-test and post-test results of the experimental and control groups. According to the research results, right/left hand grip strength, back strength, leg strength, 1RM bench press and 1RM barbel squat values in both the study and control groups increased significantly after the 8-week training program compared to the values before the program (p < 0.05). 30-second push-up and 30-second sit-up values increased significantly only in the study group (p < 0.05).
Conclusion
It can be said that the calisthenic exercise program applied in addition to kickboxing training has positive effects on muscular endurance performance.
Trial Registration
NCT07149779-24.08.2025
Keywords: Kickboxing players, Calisthenic exercise, Strenght performance, Muscular endurance
Introduction
Kickboxing, a versatile martial art and competitive sport, is a dynamic, high-intensity sport that incorporates complex hand and foot techniques. Kickboxing training focuses on strength, speed, agility, and technical skills to enhance athletes’ performance and gain an advantage over their opponents. Categorized by gender, body weight, and age, kickboxing is practiced in Türkiye in seven different styles (light contact, full contact, low kick, K1 rules, pinpoint fighting, light kick, and musical form) [1]. Because kickboxing matches consist of multiple rounds and round durations are not fixed, training should be planned to include overall strength, endurance, and coordination, as well as defensive and offensive skills, and should focus on improving athletes’ physical conditioning, agility, and reaction time [2]. Therefore, kickboxers typically have a low body fat percentage and high muscle mass. Upper body and leg muscles, and joint flexibility are critical for kickboxing performance [3]. An athlete’s performance in competitions or training is directly related to their cardiovascular fitness level, body structure, gender and age [4].
Calisthenic exercises are defined as resistance training performed by the individual using their own body weight. Calisthenic exercises, which include movements such as push-ups, chin-ups, and sit-ups, improve individuals’ cardiovascular endurance, muscle strength, agility, coordination, flexibility, and balance when performed correctly [5]. Resistance exercises are an effective mechanism that stimulates muscle hypertrophy along with increases in muscle strength. It is known that the initial increases in muscle strength during the strength training process are due to adaptations in the muscle-nervous system and that the muscle hypertrophy mechanism is effective in subsequent strength increases. If exercises close to maximum load intensity are applied for approximately 6–8 weeks, an increase of 25–30% in muscle strength and an improvement in muscle hypertrophy are also achieved [6]. The benefits of calisthenic exercises are not limited to physical fitness. These exercises also positively affect the social, cognitive, and mental health of individuals [7]. These exercises are preferred by individuals of almost all age groups due to their minimal equipment requirement, wide application areas and positive effects on general physical performance [8–10].
As mentioned above, kickboxers need to have good motor skills and technical abilities to gain an advantage over their opponents in competitions. When calisthenic exercises are implemented in a planned manner, they improve individuals’ motor skills. In this context, the current study was conducted to investigate the effects of a calisthenic exercise program on static/dynamic strength and muscular endurance in young male kickboxers.
Methods
Study design and participants
Twenty licensed male kickboxers aged 20–26 who regularly train in full-contact rings participated in the study. The volunteers were informed about the test protocols, measurements, and general study information. After providing informed consent for participation, they were randomly assigned to the study and control groups. The study group, under the supervision of a kickboxing coach, performed calisthenic strength exercises three days a week for eight weeks in addition to their regular kickboxing training, while the control group continued only their weekly kickboxing routine. Measurements were taken at 24-hour intervals for three days to ensure that the physiological effects of the applied tests did not interfere with other tests. All data obtained from the control and training groups before and after the study were compared and analyzed.
Data collection
Determination of height and body weight
Before and after the eight-week planned training program, the height and body weight of all participants were determined with an Oncomed brand SC-105 model 0.1 kg precision measuring device and the body mass index (BMI) value was calculated.
30-second push-up test
After the subjects took a position on the floor mat, they were asked to lower their bodies until their elbows reached 90 degrees, with their arms open at shoulder width, elbows straight and tense, without touching the ground and without creating a concave waist, and then return to the starting position after approaching the ground. The number of regular push-ups performed for 30 s was recorded [11].
30-second sit-up test
After the subjects lay on their backs on a mat laid on the floor, their arms were joined on their chests and their knees were at a 45° angle. The subjects were asked to lift their bodies 90° off the ground and touch the ground again in the starting position. The number of regular sit-ups performed for 30 s was recorded [11].
Static strength measurement test
A hand dynamometer (Take-i brand) was used to determine the grip, back and leg strength of the subjects [12].
Dynamic strength measurement test
The maximal weight that all participants in the study could lift at one time was determined with the 1 repetition maximal (1RM) method of the bench press movement, one of the basic exercises for the upper extremity, and the barbell squat movement, which is considered a basic exercise for the lower extremity [13].
Calisthenic training program
Athletes in the study’s training group participated in a calisthenics training program consisting of burpees, push-ups, sit-ups, bench dips, jumping jacks, jumping squats, mountain climbers, straight and side planks, in addition to their regular kickboxing workouts. The calisthenics training program involved athletes performing two sets at maximal effort intensity, three days a week, with each exercise lasting 30–60 s (starting with 30 s and increasing by 10 s every two weeks), with 15 s between repetitions and two minutes between sets.
Statistical analysis
SPSS 25.0 statistical package programs were used to evaluate the data obtained in the study, and the significance level was accepted as 0.05. A t-test was applied in independent samples to determine whether there were statistically significant differences between the control and study groups. A repeated measures anova test was performed to compare the pre-test and post-test results of the experimental and control groups.
Results
Table 1 shows the descriptive characteristics of all participants (study and control) included in the study.
Table 1.
Descriptive characteristics of the study and control groups
| Variables | Study group (n = 10) | Control group (n = 10) |
|---|---|---|
| Height (cm) | 176,7 ± 4,2 | 178,1 ± 7,3 |
| Body weight (kg) | 72,5 ± 7,0 | 73,0 ± 10,9 |
| BMI (kg/m2) | 23,2 ± 1,6 | 22,9 ± 2,4 |
When the pre- and post-test values of the strength parameters of the study group are compared in Table 2, it was determined that the right and left hand grip strength, back-leg strength, 1 RM bench press, 1 RM barbel squat, 30 s of push-ups and 30 s of sit-ups values increased statistically significantly (p ≤ 0.05).
Table 2.
Pre-test and post-test values of strength parameters of the study group
| Variables | Pre-test | Post-test | P |
|---|---|---|---|
| Grip strength (right hand) | 52,9 ± 5,2 | 55,0 ± 5,0 | <0,001 |
| Grip strength (left hand) | 53,8 ± 5,3 | 54,7 ± 5,3 | 0,009 |
| Back strength | 138,5 ± 18,6 | 142,6 ± 18,0 | <0,001 |
| Leg strength | 142,5 ± 20,6 | 145,3 ± 19,5 | <0,001 |
| 1 RM bench press | 93,8 ± 12,9 | 97,5 ± 12,5 | 0,005 |
| 1 RM barbell squat | 107,2 ± 13,2 | 111,0 ± 13,2 | 0,001 |
| 30 s push-up | 28,5 ± 3,1 | 30,2 ± 2,7 | 0,002 |
| 30 s sit-up | 27,3 ± 2,4 | 29,4 ± 2,2 | 0,002 |
Table 3 is examined, the pre-test and post-test data of the control group were compared. It was determined that right-left hand grip strength, back and leg strength increased statistically significantly in 1 RM bench press and 1 RM barbel squat values (p≤0.05). No statistically significant difference was observed in 30-second push-up and 30-second sit-up test values (p≥0.05).
Table 3.
Pre-test and post-test measurement values of the control group
| Variables | Pre-test | Post-test | P |
|---|---|---|---|
| Grip strength (right hand) | 49,8 ± 8,6 | 51,3 ± 8,3 | 0,003 |
| Grip strength (left hand) | 46,2 ± 9,1 | 47,7 ± 8,7 | 0,004 |
| Back strength | 132,8 ± 23,4 | 134,5 ± 22,4 | 0,013 |
| Leg strength | 135,8 ± 21,7 | 137,2 ± 20,0 | 0,003 |
| 1 RM bench press | 88,0 ± 19,1 | 91,0 ± 19,3 | 0,001 |
| 1 RM barbell squat | 101,5 ± 13,9 | 103,8 ± 15,8 | 0,010 |
| 30 s push-up | 27,9 ± 3,9 | 28,6 ± 3,3 | 0,089 |
| 30 s sit-up | 27,9 ± 2,6 | 28,4 ± 2,6 | 0,096 |
Table 4 is examined, a significant main effect of time (p < 0.001) was observed for all variables, indicating overall improvements from pre-test to post-test. However, no significant group × time interactions were found, suggesting that the magnitude of change over time did not differ significantly between the study and control groups.
Table 4.
Repeated measures ANOVA results for Pre-test and Post-test scores of experimental and control groups
| N | Pre test | Post test | Time | Time*group | ||||
|---|---|---|---|---|---|---|---|---|
| Mean | SD | Mean | SD | |||||
| Grip strength (right hand) | Study | 10 | 52,9 | 5,2 | 55,0 | 5,0 | <0,001 | 0,257 |
| Control | 10 | 49,8 | 8,6 | 51,3 | 8,3 | |||
| Grip strength (left hand) | Study | 10 | 53,8 | 5,3 | 54,7 | 5,3 | <0,001 | 0,218 |
| Control | 10 | 46,2 | 9,1 | 47,7 | 8,7 | |||
| Back strength | Study | 10 | 138,5 | 18,6 | 142,6 | 18,0 | <0,001 | 0,125 |
| Control | 10 | 132,8 | 23,4 | 134,5 | 22,4 | |||
| Leg strength | Study | 10 | 142,5 | 20,6 | 145,3 | 19,5 | <0,001 | 0,435 |
| Control | 10 | 135,8 | 21,7 | 137,2 | 20,0 | |||
| 1 RM bench press | Study | 10 | 93,8 | 12,9 | 97,5 | 12,5 | <0,001 | 0,534 |
| Control | 10 | 88,0 | 19,1 | 91,0 | 19.3 | |||
| 1 RM barbell squat | Study | 10 | 107,2 | 13,2 | 111,0 | 13,2 | <0,001 | 0,333 |
| Control | 10 | 101,5 | 13,9 | 103,8 | 15,8 | |||
| 30 s push-up | Study | 10 | 28,5 | 3,1 | 30,2 | 2,7 | <0,001 | 0,457 |
| Control | 10 | 27,9 | 3,9 | 28,6 | 3,3 | |||
| 30 s sit-up | Study | 10 | 27,3 | 2.4 | 29,4 | 2.2 | <0,001 | 0,963 |
| Control | 10 | 27,9 | 2,6 | 28,4 | 2,6 | |||
Discussion
As a result of this study, conducted to examine the effects of calisthenic exercises applied in addition to male kickboxers’ training on some strength parameters, found a significant difference between the pre-test and post-test values for right and left hand grip strength, back strength, leg strength, 1 RM bench press, and 1 RM barbel squat variables in both the control and study groups (p < 0.05) Tables 2 and 3. This is thought to be due to the regular kickboxing training of the athletes in the study and control groups. A significant difference was observed only in the 30-second push-up and 30-second sit-up tests in the study group (p > 0.05) (Table 2). All participants in the study showed an overall improvement from pretest to posttest on the variables examined. However, no significant group × time interaction was found. This suggests that the magnitude of change over time did not differ significantly between the study and control groups (Table 4). Based on this result, it can be said that calisthenic exercises increase muscular endurance in athletes.
There are many studies in the literature indicating that calisthenic training applied without the need for expensive training equipment is a practical and effective training method for improving the motor characteristics and body composition of both sedentary and regularly exercising individuals [8–14].
In line with the results of the current study, calisthenic training was applied to 28 untrained male individuals for 8 weeks, and at the end of the study, no difference was found in the hand grip test values of the individuals, while a statistically significant increase was found in the push-up and sit-up test values. No significant difference was determined between the pre- and post-measurements in any variable of the individuals constituting the control group. As a result of the study, it was emphasized that training with their own body weight was an effective training method in increasing the strength of individuals [15]. Kotarsky et al. [16] who examined the effects of two different exercise protocols (bench press and progressive push-up) on muscle strength and thickness, regularly subjected young adult, moderately trained male individuals to resistance exercise protocols three days a week for 4 weeks. They determined significant increases in muscle strength in both exercise groups in line with the results obtained by applying muscle thickness, medicine ball throwing distance, 1RM bench press and push-up tests before and after the study. In particular, the push-up group made more significant improvements in terms of push-up progression compared to the bench press group. These results suggest that push-up exercises may be more effective on muscle thickness and functional strength development than bench press. Guerra et al. [8] included calisthenic exercises in the physical education programs of 24 male students (average age 15.7 years) who had not previously done sports regularly, 2 days a week for 8 weeks. As a result of their study, significant improvements were recorded in sit-up and push-up tests in both groups (experimental + control), but it was reported that the performance of the students in the experimental group improved more than the control group. The researchers emphasized that calisthenic strength training has the potential to increase muscle strength and improve sports performance in children and adolescents [17].
In another study similar to the design and results of the current study, Bozlak [18] applied a calisthenic exercise program aimed at developing muscle strength and endurance, including exercises such as push-ups, chin-ups, planks and crunches using their own body weight, in addition to a regular sayokan training program for 8 weeks to 20 male sayokan athletes, who were randomly determined as experimental and control groups. While the calisthenic exercise program was applied to the experimental group, the control group continued their normal training program. At the end of the study, it was stated that calisthenic exercises did not affect the balance and flexibility variables of sayokan athletes, but caused significant increases in grip strength values. These findings show that calisthenic exercises are an effective method for improving grip strength.
As a result of a study conducted to examine the effect of calisthenics, the training protocol can be considered an effective approach to evaluate its impact on posture, strength, and body composition. Moreover, the observed improvements are consistent with studies reporting positive outcomes of calisthenics on functional gait and balance performance in high school adolescents [19]. Similarly, studies indicate that calisthenic exercises performed in addition to the training of young football players contributed positively to their physical performance [20]. In another study, different exercise protocols (calisthenic training, functional fitness training, and strength training) were evaluated, and it was found that the calisthenic training group achieved greater improvements in flexibility [21]. The calisthenic exercise could also effectively improve physical fitness in primary school students [22]. Furthermore, in a prospective case study, a 6-week calisthenic training program was applied to a 21-year-old male student who participated in training three to four days per week with gradually increasing intensity. The results of the pre- and post-training tests and measurements emphasized the applicability and effectiveness of calisthenic exercises as a practical training method to improve muscle endurance, strength, and body composition [23].
The results of the studies mentioned above highlight that these bodyweight exercises not only improve individuals’ strength performance but also contribute to their overall physical fitness and health. The findings of this study, conducted to demonstrate the effects of calisthenic exercises, a time-based form of strength training that provides significant effects in a short period of time, on kickboxers’ strength parameters, are consistent with the findings of the studies mentioned above. However, as can be seen in the literature, the study groups of researchers working on this topic include athletes from different sports disciplines. Considering the limited number of studies conducted on kickboxers, the findings of the current study are extremely important in contributing to the literature.
Conclusion
In conclusion, it can be said that a calisthenic exercise program implemented in addition to kickboxing training increases muscular endurance in athletes. Therefore, it is recommended that individuals incorporate calisthenic exercises, particularly those with low-cost and rapid positive effects, into their exercise programs. The current study has some limitations. The participants’ performance at a moderate or above level constitutes a limitation. Other limitations include the small sample size, the eight-week study period, and the lack of measurement of athletes’ reaction times. Therefore, it is believed that similar studies conducted with sedentary individuals, beginners, and intermediate athletes with larger sample sizes and longer durations may yield different results.
Acknowledgements
The authors express their sincere gratitude to all participants who willingly volunteered their time and effort to contribute to this study.
Authors’ contributions
SK and Şİ conceived and designed the research. SK conducted the experiments. SR analysed the data. Şİ and SR interpreted the results of the experiments. SK drafted the first version of the manuscript. Şİ and SR were involved in the revision and approval of the final version of the manuscript. Şİ supervised the study and was assisted by SR as co-supervisors.
Funding
This research received no external funding.
Data availability
The data supporting the results of this study are provided within the manuscript.
Declarations
Ethics approval and consent to participate
The study was conducted in accordance with the Declaration of Helsinki and approved by the Institutional Ethical approval was granted by the Selçuk University Faculty of Sports Sciences Ethics Committee (E-40990478-050.99-432169). Clinical trial number: applicable (NCT07149779-24.08.2025). All participants were given the necessary information about the study and informed consent was obtained to participate in the study. This study was prepared in accordance with the consort guidelines.
Consent for publication
Not Applicable.
Competing interests
The authors declare no competing interests.
Footnotes
This study was produced from Salih Kahraman's master's thesis titled The Effect of Calisthenic Exercises Applied to Kickboxing Athletes on Strength Parameters (Konya: Selçuk University; 2024).
Publisher’s Note
Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations.
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Associated Data
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Data Availability Statement
The data supporting the results of this study are provided within the manuscript.