Table 2.

Training protocol of the boxers with high-intensity and high-volume training.

	High-intensity training	High-volume training	Note
Monday	1.Barbell bench press, horizontal press, and power clean (40%–50% of 1RM, 6–8 sets × 12–15 rep); 2.Boxing (HR: about 190 bpm, 2 min × 8 times); 3.Punching sandbag (HR: about 190 bpm, 2.5 min × 4 times); 4.3000 m race (HR: about 170 bpm); 5.Simulated actual combat (2.5 min × 10 times).	1.10,000 m race (less than 42 min); 2.Barbell bench press, horizontal press and power clean (40%–50% of 1RM, 6–8 sets × 12–15 rep); 3.Boxing (HR: about 190 bpm, 2 min × 8 times); 4.Punching sandbag (HR: about 190 bpm, 2.5 min × 4 times).	For training used barbell: 1st week: 40% of 1RM, 6 sets × 12; 2nd week: 40% of 1RM, 8 sets × 15; 3rd week: 50% of 1RM, 8 sets × 15.
Tuesday	1.Barbell squat and bench press (85% of 1RM, 6–8 sets × 2–3 rep); 2.Boxing (HR: about 190 bpm, 2 min × 8 times); 3.Punching sandbag (HR: about 190 bpm, 3 min × 5 times); 4.Rope skipping (HR: about 190 bpm, 2 min × 4 times); 5.600 m race (HR: about 190 bpm, 2 min × 4 times).	1.10,000 m race (less than 42 min); 2.Rope skipping (HR: about 150 bpm, 30 min); 3.Boxing (HR: about 190 bpm, 2 min × 8 times); 4.Punching sandbag (HR: about 190 bpm, 3 min × 5 times); 5.Simulated actual combat (2.5 min × 10 times).	For training used barbell: 1st week: 6 sets × 2; 2nd week: 8 sets × 2; 3rd week: 8 sets × 3.
Wednesday	1.Rope skipping (HR: about 190 bpm, 2 min × 4 times); 2.10,000 m race (less than 42 min); 3.Simulated actual combat (2.5 min × 10 times).	1.10,000 m race (less than 42 min); 2.Simulated actual combat (2.5 min × 10 times).
Thursday	1.Barbell bench press, horizontal press and power clean (50%–75% of 1RM, 6–8 sets × 8–10 rep); 2.Boxing (HR: about 190 bpm, 2 min × 4 times); 3.Punching sandbag (HR: about 190 bpm, 3 min × 5 times); 4.Football (60 min).	1.10,000 m race (less than 42 min); 2.Barbell bench press, horizontal press and power clean (50%–75% of 1RM, 6–8 sets × 8–10 rep); 3.Football (60 min).	For training used barbell: 1st week: 50% of 1RM, 6 sets × 8; 2nd week: 60% of 1RM, 8 sets × 10; 3rd week: 75% of 1RM, 6 sets × 8.
Friday	1.Barbell squat and bench press (85% of 1RM, 6–8 sets × 2–3 rep); 2.Boxing (HR: about 190 bpm, 2 min × 8 times); 3.Punching sandbag (HR: about 190 bpm, 3 min × 5 times); 4.Simulated actual combat (2.5 min × 10 times).	1.10,000 m race (less than 42 min); 2.Rope skipping (HR: about 150 bpm, 30 min); 3.Boxing (HR: about 190 bpm, 2 min × 8 times); 4.Punching sandbag (HR: about 190 bpm, 3 min × 5 times).	For training used barbell: 1st week: 6 sets × 2; 2nd week: 8 sets × 2; 3rd week: 8 sets × 3.
Saturday	Same as Wednesday	Same as Wednesday

Abbreviations: bpm = beats per minute; HR = heart rate; rep = repetition; RM = repetition maximum.