Bingley Steven RR

The application of popular body-weight exercises in a combat sport population.
Thesis submission for Masters of Sport and Exercise Science (Research)
The University of Canberra
Canberra, Australia
Course Code: 295JA
By Steven Bingley
Student Number: U3064436
Submission Date: March 2019
Approval Date: July 2019
i
Acknowledgement of Collaboration
I hereby certify that the work embodied in this thesis has been done in collaboration with
other researchers. I have included as a part of the thesis a statement clearly outlining
the extent of collaboration, with whom and under what auspices.
Supervisors: Dr Jeremy Witchalls

Dr Andrew McKune
Dr Clare Humberstone
As author of this thesis I conducted the work presented under the supervision of three
supervisors: Jeremy Witchalls, Andrew McKune, and Clare Humberstone. I was a major
contributor to all aspects of the study: planning, literature review, data collection, analysis
and statistical modelling, interpretation of the results, writing of the manuscripts for peer-
reviewed journals and writing of thesis.
ix
List of Manuscripts included as part of the thesis
I hereby certify that this thesis is in the form of a series of manuscripts that will be
submitted for publication of which I am a joint author. The manuscripts are:
1. Acute physiological and perceptual training effects following two high intensity
interval training protocols: Sprint running & burpees.
Journal of Sports Science
2. Acute neuromuscular fatigue training effects following two high intensity
interval protocols: Sprint running & burpees.
Journal of Sports Science
xi
Abstract
Introduction: A successful boxer must be able to move their body rapidly and repeatedly
forward, backwards, side-to-side and vertically, all whilst incorporating calculated hand
strikes for offensive and defensive actions. The physical conditioning of boxers requires a
balance between anaerobic and aerobic energy systems, and lasting power to sustain these
intense actions is related to the strength and synergy of multiple muscles across multiple
planes. High Intensity Interval Training (HIIT) with body-weight is a method for increasing
anaerobic and aerobic energy system adaptations while eliciting rapid neuromuscular co-
ordination. The burpee is a body-weight exercise that could target both strength and
endurance outcomes concurrently. The burpee is an exercise that is equally infamous and
well known, however since 1940 limited research has been conducted. The strength and
conditioning community stand to benefit from detailed reporting on the optimal use of it as a
testing and conditioning tool. This thesis utilises burpees in a specifically designed interval
protocol to match the physiological responses of a sprint running protocol, currently being
used by Olympic level boxers for Boxing Australia.
Methods: A review of the literature included outcomes of studies into the physical and
physiological traits of amateur boxers, to collate appropriate research to examine round to
round fighting values to determine training specifics for program design. A second review
was conducted to categorise and analyse previous research that has been conducted on the
burpee. The research articles followed a repeated measures design comparing the training
responses of a burpee protocol with that of a sprint running protocol, over multiple
timepoints. Workouts were assessed in terms of physiological responses (heart rate (HR),
blood lactate (BLa), ratings of perceived exertion (RPE)) and neuromuscular function (mean
power and height), using a linear positional transducer via an instrumented countermovement
jump (CMJ) and bench throw (BT). Each subject participated in both sprint and burpee
xiii
training sessions, in a crossover design, separated by 7-14 days. The order of these sessions
was randomised.
Results: HR increased over time for both protocols, with no difference between protocols at
any time point or for group mean values, mean HR over 4 rounds (burpee 170.45 ± 1.95 bpm
vs. sprint 170.54 ± 2.07 bpm; p = 0.906). Mean BLa for the burpee protocol (14.62 ± 3.70
mmol-L-1) was significantly higher (p = 0.04) compared with sprint (11.90 ± 3.53 mmol-L-1)
and was also perceived to be more difficult (RPE burpee 17.48 ± 1.24 vs. RPE sprint 16.14 ±
2.01; p < 0.001). Both protocols caused a drop in mean peak power immediately post
workout, with recovery within 24 hours. However, the burpee protocol induced greater
fatigue in the upper body (BT mean power (sprint 7.91% vs. burpee 14.95%), BT mean bar
height (sprint 6.67% vs. burpee 19.06%)).
Discussion: In the present thesis, both burpee and sprint HIIT protocols elicited a similar
cardiovascular strain to the demands of simulated boxing competition reported in the
literature. However, the higher BLa, RPE and neuromuscular fatigue responses to the burpee
HIIT, when compared to the sprint HIIT, indicated that this acute training methodology could
offer an added benefit of a simultaneous training stimulus to the upper body. When
completed in the correct format, the burpee could potentially provide the coach with a single
bodyweight movement that will train an athlete’s cardiovascular system as well as improve
upper and lower body anaerobic and muscular endurance.
Conclusion: The current programme of research presented in this thesis has added to the
limited body of literature that explains the burpee, its physiological impacts as a training tool,
and integrates the physiology of the burpee to previous knowledge of boxing physiology.
xiv
Acknowledgements
This thesis would not have been possible without the inspiration and support of a number of
wonderful individuals, my thanks and appreciation to all of them for being part of this
journey and making this thesis possible.
It is difficult to overstate my gratitude to my primary supervisors Assistant Professor Jeremy
Witchalls. His expertise in building this study from scratch and his commitment towards the
project was a significant influence in shaping many of the concepts presented in this thesis.
Without his ongoing encouragement, support and continuous optimism this thesis would
hardly have been completed. Thanks Jeremy. I would like to show my deepest appreciation to
Associate Professor Andrew McKune. I received generous support, insightful comments and
suggestions. Thank you Andrew. I also want to express my gratitude to Dr Clare
Humberston, she has made available her support in a number of ways, especially at the start
of this thesis, that was greatly appreciated. Thanks heaps Clare. I am thankful to Australian
Institute of Sport (Combat Centre) for financing this thesis, providing access and valuable
insight into the high-performance world that has immensely influenced this research.
Finally, I must express my very profound gratitude to my parents, my massive family, my
extended family and to my beautiful wife. Mellita, thank you for providing me with unfailing
support and continuous encouragement throughout my years of study and through the process
of researching and writing this thesis. How do you eat an elephant? One bite at a time. This
accomplishment would not have been possible without you, this thesis is dedicated to you.
xv
xvi
Table of Contents:
Statement of Authorship of Thesis III

Statement of Originality V
Thesis by Publication VII
Acknowledgement of Collaboration IX
List of Manuscripts XI
Abstract XIII
Acknowledgement XV
Table of Contents XVII
List of Tables XIX
List of Figures XXI
List of Abbreviations XXIII
Declaration of Co-Authored Publication Chapter One 1
Chapter One: Introduction 3
Declaration of Co-Authored Publication Chapter Two 7
Chapter Two: Literature Review One 9
1.1) Abstract 11
1.2) Introduction 13
1.3) Methods and Design 15
1.4) Results 19
1.5) Discussion 20
1.6) Conclusion 25
Declaration of Co-Authored Publication Chapter Three 27
Chapter Three: Literature Review Two 29
1.1) Abstract 31
1.4) Results 38
1.5) Discussion 40
1.6) Conclusion 46
Declaration of Co-Authored Publication Chapter Four 47
Chapter Four: Original Research Article One 49
1.1) Abstract 51
xvii
1.4) Results 58
1.5) Discussion 63
1.6) Conclusion 66
Declaration of Co-Authored Publication Chapter Five 67
Chapter Five: Original Research Article Two 69
1.1) Abstract 71
1.4) Results 79
1.5) Discussion 83
1.6) Conclusion 87
Declaration of Co-Authored Publication Chapter Six 89
Chapter Six: Conclusions and Recommendations 91
References 95
Appendices I 105
Appendices II 107
Appendices III 111
Appendices IV 113
Appendices V 117
xviii
List of Tables:
Table I: Summary of all articles that qualified for the literature review, based on the selection
criteria.
Table II: Articles collected containing descriptive values, meeting the inclusion criteria.
Table III: Descriptive values of the training sessions performed.
Table IV: Descriptive values of training sessions performed.
xix
xx
List of Figures:
Figure I: Example technique for a traditional burpee.
Figure II: Example technique for a modern burpee.
Figure III: Example technique for a 8-count pushup.
Figure IV: Example technique for a squat thrust.
Figure V: Changes in heart rate during round 1, round 2, round 3 and round 4/finish.
Figure VI: Changes in blood lactate during round 1, round 2, round 3 and round 4/finish.
Figure VII: Changes in rating of perceived exertion during round 1, round 2, round 3 and
round 4/finish.
Figure VIII: Participants’ heart rate trace across the duration of both training protocols.
Figure IX: Changes in CMJ neuromuscular power
Figure X: Changes in BT neuromuscular power
Figure XI: Changes in CMJ neuromuscular bar height
Figure XII: Changes in BT neuromuscular bar height
xxi
xxii
List of Abbreviations:
ATP Adenosine triphosphate

BJJ Brazilian Jiu Jitsu
BLa Blood lactate
bpm Beats per minute
BT Bench throw
CMJ Countermovement jump
ESSA Exercise and Sport Science Australia
HIIT High intensity interval training
HR Heart rate
HREC Human Research Ethics Committee
kg Kilogram
m Metre
min Minute
mL Millilitre
mmol-L-1 Millimolar
RPE Rating of Perceived Exertion
VO2 Oxygen Uptake
xxiii
xxiv
For use in theses which include publications. This declaration must be completed for each co-
authored publication and to be placed at the start of the thesis chapter in which the
publication appears.
Declaration for Thesis Chapter One

DECLARATION BY CANDIDATE
In the case of Chapter One the nature and extent of my contribution to the work was the following:
Nature of Contribution Extent of Contributions (5)
Steven Bingley Conducted research and wrote chapter One
The following co-authors contributed to the work:

Name Nature of Contribution Contributor is also a student
at UC Y/N
Jeremy Witchalls Design, feedback and editorial changes No
Andrew McKune Design, feedback and editorial changes No
Clare Humberstone Design, feedback and editorial changes No
______________________________________ __04__/__03__/__2019____
Candidate’s Signature Date
DECLARATION BY CO-AUTHORS
The undersigned hereby certify that:
(1) the above declaration correctly reflects the nature and extent of the candidate’s contribution to
this work, and the nature of the contribution of each of the co-authors.
(2) they meet the criteria for authorship in that they have participated in the conception, execution,
or interpretation, of at least that part of the publication in their field of expertise;
(3) they take public responsibility for their part of the publication, except for the responsible author
who accepts overall responsibility for the publication;
(4) there are no other authors of the publication according to these criteria;
(5) potential conflicts of interest have been disclosed to (a) granting bodies, (b) the editor or publisher
of journals or other publications, and (c) the head of the responsible academic unit; and
(6) the original data are stored at the following location(s) and will be held for at least five years from
the date indicated below:
[Please note that the location(s) must be institutional in nature, and should be indicated here as a
department, centre or institute, with specific campus identification where relevant.]
1
Location(s):
The University of Canberra, Canberra, Australia. The Australian Institute of Sport, Canberra,
Australia.
Signatures Date
04/03/2019
04/03/2019
04/03/2019
2
CHAPTER ONE: Introduction
The punch is the key factor in amateur boxing, and it is used predominately to inflict physical
damage, create a tactical advantage, and demonstrate superiority over the opposition to a panel
of judges (Lenetsky, Harris, & Brughelli, 2013). In order to be successful a boxer must be able
to move their body rapidly and repeatedly forward, backwards, side-to-side and vertically, all
whilst incorporating calculated hand strikes for offensive and defensive actions (Davis,
Leithäuser, & Beneke, 2014). This requires a high level of technical proficiency in complex
motor skills (Ouergui, Hammouda, Chtourou, Gmada, & Franchini, 2014) and a high level of
conditioning (lal Khanna & Manna, 2006). The physical conditioning of boxers requires a well-
developed anaerobic and aerobic energy systems (M. S. Smith, 2006), and endurance to sustain
these intense actions is related to the strength and synergy of multiple muscles across multiple
planes (lal Khanna & Manna, 2006).
High Intensity Interval Training (HIIT) is a method for increasing anaerobic and aerobic
energy system adaptations while eliciting rapid neuromuscular co-ordination (Gibala &
McGee, 2008). HIIT involves repeated sessions of relatively short intermittent exercise,
performed at a maximal intensity or an intensity close to maximum, such as 90% VO2peak or
>90% maximum heart rate. HIIT is typically associated with cyclic type movements
(running, cycling), that create large cardiovascular adaptations (Gibala et al., 2006; Gibala &
McGee, 2008) rather than traditional strength training that requires brief intense efforts
against resistance (Stockbrugger & Haennel, 2003). The burpee is a body-weight exercise
that could target both strength and endurance outcomes concurrently (Gist, Freese, Ryan, &
Cureton, 2015).
3
The burpee is a very well-known exercise throughout the world due to its popularity in the
military (East, 2013; Gist et al., 2015) and among HIIT programs (Kuhn, 2013). The burpee
is a complex bodyweight movement that is difficult to qualify and quantify due to individual
anthropometric variation. The burpee, has the potential to be used as a conditioning tool
similar to actions completed in many sports (Alberghini, 1949), but it is often overlooked in
favour of traditional cardiovascular exercises such as running, rowing or cycling.
Using body-weight movements, such as the burpee, for sport-specific training may produce
strength and conditioning gains and significantly increase skill ability through the use of an
integrated multidimensional action (Stockbrugger & Haennel, 2003) that is ultimately more
compatible with performance goals and a better use of time.
Previous research on the burpee has not received appropriate attention over the years, and has
not yet defined a consistent technique for the burpee, to validate its usefulness as a testing
variable or training method. A review of the literature (Chapter Two: Page 7) of this thesis,
will present the outcomes of studies into the physical and physiological traits of amateur
boxers. Due to the specificity and complexity of boxing, current research has focused on the
technical elements in skill development (punch kinematics), with limited research on the
physical and physiological acute responses in general open ring fighting (Chaabène et al., 2015;
Davis, Wittekind, & Beneke, 2013; Guidetti, Musulin, & Baldari, 2002). The purpose of the
review was to collate appropriate research to examine round to round fighting values to
determine training specifics for program design. A second review of the literature (Chapter
Three: Page 27) was conducted to categorise and analyse previous research that has been
conducted on the burpee. The scope of this review was to cover the origins and development
4
of the burpee over the last 78 years, describe the techniques used and review the previous
research that has been conducted using this training method. This review identified gaps in the
research and what questions need to be asked for future use of the burpee in training programs.
Based on previous literature, as we know it, the current research project was developed to add
knowledge to the field about the physiological and fatigue effects of burpee training. The
primary research article (Chapter Four: Page 47) of this thesis will examine two HIIT
protocols, a burpee protocol designed by the investigators and a sprint running protocol, that
is currently used by Boxing Australia for the training of national-level boxers. The protocols
were designed to match in their physiological demand and repeatedly stress the participants’
cardiovascular system to a greater extent than that which is required in a bout of boxing. The
second research article (Chapter Five: Page 67) was conducted to compare the acute
neuromuscular fatigue of the same two HIIT protocols (burpee and sprint running).
Knowledge gained from these studies will assist coaches and athletes to understand whether
it may be beneficial to incorporate a HIIT burpee protocol into their sport-specific training
program.
Chapter six is a summary of the findings, conclusions, and recommendations for future
research from all four articles.
5
6
authored publication and to be placed at the start of the thesis chapter in which the
publication appears.
Declaration for Thesis Chapter Two

In the case of Chapter Two the nature and extent of my contribution to the work was the following:
Steven Bingley Conducted research and wrote chapter Two

Name Nature of Contribution Contributor is also a student
at UC Y/N
______________________________________ __04__/__03__/__2019____
(7) the above declaration correctly reflects the nature and extent of the candidate’s contribution to
this work, and the nature of the contribution of each of the co-authors.
(8) they meet the criteria for authorship in that they have participated in the conception, execution,
or interpretation, of at least that part of the publication in their field of expertise;
(9) they take public responsibility for their part of the publication, except for the responsible author
(10)there are no other authors of the publication according to these criteria;
(11)potential conflicts of interest have been disclosed to (a) granting bodies, (b) the editor or publisher
(12)the original data are stored at the following location(s) and will be held for at least five years from
7
Location(s):
Australia.
Signatures Date
04/03/2019
04/03/2019
04/03/2019
8
CHAPTER TWO: Literature Review One
Authors: S. A. Bingley2, Dr J. B. Witchalls2, Dr A. J. McKune2,3 and Dr C. E. Humberstone1
Affiliations:
1. Australian Institute of Sport, Bruce, ACT.
2. Research Institute for Sport and Exercise, University of Canberra, Bruce, ACT.
3. School of Health Sciences, Discipline of Biokinetics, Exercise and Leisure Sciences,
Durban, KwaZulu-Natal, South Africa
9
10
Physiological factors effecting performance in amateur boxing: a literature review
ABSTRACT
The aim of amateur boxing is to successfully deliver a punch to an opponent without being
punched in return. Boxers require well-tuned and highly developed tactical and technical
skills and a superior level of strength and conditioning. Current research has focused on the
technical elements in skill development, with limited research on the physical and
physiological acute responses in general open ring fighting. The purpose of the review was to
collate appropriate research on the physical and physiological traits of amateur boxers and to
examine round to round fighting physiological responses to determine training specifics for
program design. A electronic search was performed on Google Scholar, PubMed and Web of
Science for English language papers that were published up to the start of July 2017, that
recruited both male or female elite/novice amateur boxers of all ages and weight classes, and
reported on physiological responses (heart rate, blood lactate and oxygen consumption) in
official amateur boxing bouts or simulations (rounds lasting 2-3 minutes), over multiple data
collection time points. Eight papers met the inclusion criteria. Resting heart rates of 50-
60bpm were reported with average maximal heart rate round to round having a positive linear
progression over the duration of a fight. Round 1 (173.4 ± 7.7bpm), round 2 (180 ± 6.9bpm),
round 3 (183.4bpm ± 7.6), round 4 (182bpm ± 1.4) and round 5 (183.5bpm ± 2.1). Heart rates
of 85% of maximal heart rate were usually achieved within 2-3 minutes, with punch tempo
(1.2 actions/second) responsible for the increased blood lactate concentrations in the shorter
bouts. Blood lactate was collected in 2 studies over 3 timepoints, break 1 (5.9 ± 1.4 mmol-L-
1
), break 2 (7.3 ± 1.4 mmol-L-1), and post bout blood lactate response (9.4 ± 1.8 mmol-L-1).
Boxers require a well-developed cardiovascular system to function at a high intensity and to
recover. Maximal aerobic power values (VO2max) of 63.8 ± 4.8ml×kg-1.min-1 have been
11
documented. In conclusion, sport specific cardiovascular conditioning that mimics similar
muscular actions and fight metabolic requirements should be the aim for the coach. These
basic physical training considerations provide the coach with a framework to develop the
athlete to be faster and to train more efficiently.
12
INTRODUCTION
The aim of amateur boxing is to successfully deliver a clean and clear punch to an opponent
without being punched in return. The punch is used to direct physical damage, create a
tactical advantage, and score points against the opposition (Lenetsky et al., 2013). As the
only forceful appendage permitted to be used in punching are the knuckles of both hands,
gloves are worn to protect the boxer and their opponent and reduce injury rates. Scoring of
the bout is determined by a small group of judges, with points are awarded for positive
attacks to the target areas of the opponent’s front and side of the head, and body above the
belt (Chaabène et al., 2015; Davis et al., 2013). To be advantageous in throwing scoring
punches and in return not get struck, boxers require well-tuned and highly developed tactical
and technical skills and a superior level of strength and conditioning (Chaabène et al., 2015).
Boxing matches are classified by dynamic intermittent phases of short intense duration,
which require large muscle groups to work in unison to conduct complex boxing actions of
maximal or submaximal intensities, with movement patterns that require rapid acceleration
and deceleration (Chaabène et al., 2015; de Lira et al., 2013). The majority of all movements
completed are of a forceful and explosive nature, from throwing punches, individual
movement both offensive and defensive, and changing of fight pace and tempo. Therefore,
the power needed by a boxer to sustain these intense actions is related to the strength and
synergy of multiple muscles across multiple planes (lal Khanna & Manna, 2006). The
conditioning of boxers for a standard boxing match requires a well-developed anaerobic and
aerobic energy systems (M. S. Smith, 2006). Many studies have reported the need for a
higher than normal anaerobic threshold and superior aerobic ability to be successful in boxing
(Chaabène et al., 2015). Energy expenditure during periods of high intensity, offensive and
13
defensive movements with the upper and lower body, and using short-distance locomotion,
are of a highly taxing nature and require superior conditioning (Davis et al., 2014).
The duration and format of amateur boxing matches has significantly changed many times,
ranging from 5 x 2 minute rounds, to currently 3 x 3, 4 x 2 and 3 x 2. These large variations
heavily affect the total time that the boxer is in actual combat, from 6 minutes to 10 minutes
over the course of the multiple rounds, and also the relative work to rest ratios round to round
(Chaabène et al., 2015; Davis et al., 2014). Over the course of time, the standard rest period
between rounds of 1 minute has remained constant, and as it is a short break, it does not
provide enough time for a full-recovery (El-Ashker & Nasr, 2012).
Amateur boxing is one of the most renowned combat sports around the world, and truly a
world sport, however there are no in-depth reviews into the physical and physiological profile
of amateur boxers (Chaabène et al., 2015). Due to the specificity and complexity of high
performance boxing, the focus of research has focused on specific technical elements in skill
development rather than physical and physiological acute responses in general open ring
fighting (Davis et al., 2013; Guidetti et al., 2002). The purpose of the review was to collate
appropriate research on the physical and physiological traits of amateur boxers and to
examine round to round fighting values to determine training specifics for program design.
14
METHODS
Literature Search Strategies
A search was performed electronically using Google Scholar, PubMed and Web of Science.
The search was conducted on English language papers only, with studies that included human
subjects, that were published up to start of the initial search in July 2017. All articles
identified through the initial research were screened by the lead researcher for eligibility by
reading titles, then abstracts, and finally the full text for suitable criteria and relevance to the
review. References from the selected papers were manually searched for relevant studies that
might have been missed to ensure all research in this field was covered in this search strategy.
The full texts of the chosen research articles were reviewed against the exclusion and
inclusion selection criteria.
Search terminology
The search terms that were used in single/multiple combinations, included: “boxing” or
“combat sports” and “physiology”, “physiological”, “cardiovascular”, “conditioning”,
“aerobic” “anaerobic”, “response”, “heart rate”, “oxygen consumption” and “blood lactate”.
Inclusion Criteria
Studies that were included in this review, were made eligible for inclusion if they met the
following criteria.
• Population: studies that recruited both male or female elite/novice amateur boxers as
participants of all age and weight classes.
15
• Intervention: Investigations conducted on the physiological responses (heart rate,
blood lactate and oxygen consumption) in official amateur boxing bouts or
simulations, with multiple data collection time points (pre and post bout, round to
round)
• Results: physiological fight profile of boxer through the collection of responses (heart
rate, blood lactate and oxygen consumption).
• Publication: published in peer reviewed journals
• Language: written exclusively in the English language
Exclusion Criteria
Any studies that did not meet the above inclusion criteria were excluded.
16
Table I Summary of all articles that qualified for the literature review, based on the selection criteria.
Study Duration Subjects Experience Measurement Final Round 1 Rest 1 Round 2 Rest 2 Round 3 Rest 3 Round 4 Rest 4 Round 5
1 Davis, 3 x 2 min Welterweight/Middleweight Amateur Males Average Peak HR 166 ± 19 153 ± 21 173 ± 12 160 ± 19 174 ± 13
Leithäuser, & rounds 70.6 ± 5.7 kg, n=10 23.7 ± 4.1 yrs (b-min-1)
Beneke, 2014
Peak Blood lactate 3.0 ± 0.8 6.7 ± 1.4 1.9 ± 0.5 8.6 ± 1.5 0.9 ± 0.8 9.5 ± 1.8
(mmol-L-1)
2 lal Khanna & 3 x 2 min Lightweight 48-54 kg, n=7 National Junior Average Peak HR 170 ± 6 178 ± 5 184 ± 6
Manna, 2006 rounds Males 15-19 yrs (b-min-1)
Average HR (b- 145 ± 8 154 ± 7 164 ± 8

min-1)
Peak Blood lactate 5.3 ± 1.5 6.2 ± 1.1 7.1 ± 1.2

(mmol-L-1)
Middleweight 55-64 kg, n=7 National Junior Average Peak HR 170 ± 5 177 ± 5 183 ± 5
Males 15-19 yrs (b-min-1)
Average HR (b- 144 ± 8 149 ± 9 168 ± 5

min-1)

(mmol-L-1)
Medium Heavyweight 65-75 kg, National Junior Average Peak HR 173 ± 7 181 ± 5 183 ± 6
n=7 Males 15-19 yrs (b-min-1)
Average HR (b- 145 ± 8 151 ± 8 161 ± 7

min-1)

(mmol-L-1)
3 de Lira et al., 3 x 2 min Lightweight/Middleweight 64 ± Olympic Average Peak HR 190 ± 8 194 ± 6 199 ± 5
2013 rounds 10.1 kg, n=10 Juniors/Seniors, (b-min-1)
Males/Females 17
± 1.8 yrs Average HR (b- 175 ± 11 183 ± 6 186 ± 7
min-1)
Average HR (b- 152 ± 25 166 ± 10 163 ± 14

min-1)
4 Hemmings, 5 x 2 min Unknown weight, n = 8 Amateur Males Average Peak HR 173 ± 6 178 ± 5 180 ± 5 181 ± 5 182 ± 5
Smith, Graydon rounds 24.9 ± 3.8 yrs (b-min-1)
& Dyson, 2000
Table I (continued)
Study Duration Subjects Experience Measurement Final Round 1 Rest 1 Round 2 Rest 2 Round 3 Rest 3 Round 4 Rest 4 Round 5
5 Arseneau, 3 x 2 min Lightweight/Light Heavyweight 71.4 Amateur Percentage HR max 91.7 ± 4.3
Mekary, & rounds ± 10.9 kg, n=9 Males 22 ± 3.5
Léger, 2011 yrs
Peak Blood lactate 9.4 ± 2.2

(mmol-L-1)
Peak Ratings of 12.9 ± 1.8

perceived exertion
6 Ghosh, Goswami 3 x 3 min Lightweight 48-57 kg, n = 26 National Average HR (b- 178 ± 6
& Ahuja, 1995 rounds Senior Males min-1)

(mmol-L-1)
7 Kumar et al., 6 x 2 min Lightweight/Light Heavyweight 60.4 Elite Senior Average Peak HR 190 ± 7
2016 rounds ± 12.1 kg, n = 6 Males 21.4 ± 3 (b-min-1)
yrs

(mmol-L-1)
8 Smith, Dyson, 3 x 3 min Middleweight/Heavyweight 73.3 ± Amateur Average Peak HR 183 ± 7.7
Hale, Hamilton, rounds 8.3 kg, n = 8 Males 23.6 ± (b-min-1) 186 ± 7.1
Kelly & 3.2 yrs
Wellington, 2001
(mmol-L-1) 5.8 ± 1.8
RESULTS
Study Selection, Data Extraction and Analysis
The search retrieved initially 4020 possible papers with similar keyword searches, 37 articles
were retrieved having meet the initial criteria for eligibility. After a thorough review, 24 papers
were excluded and the remaining 13 were eligible for use in the review. Agreement on the final
eight studies to include in the review was achieved by two authors (SB and JW). These papers
were reviewed and data extracted and collated by the first author (SB). Data extracted were
placed in a summary table (Table I) with the following subheadings: author, year of
publication, design, subjects, experience, collection time points, boxing round physiological
marker (heart rate and lactate responses) results.
Heart rate response
Heart rate data were calculated as the average of maximum heart rate achieved in beats per
minute (bpm), over the course of either 3 x 2 minute, 5 x 2 minute or 6 x 2 minute rounds, with
the exception of Smith et al., 2001 who used a 3 x 3 minute work period. The round
breakdowns all had a positive linear progression, increasing in average heart rate over the
duration of the fight. Round 1 had an average of 173.4 ± 7.7bpm with a maximum value of 190
± 8bpm recorded in the study by de Lira et al. (2013), measured both junior and senior boxers
across both sexes. The respective rounds have a similar trace with, round 2 180 ± 6.9bpm,
round 3 183.4 ± 7.6bpm, round 4 182 ± 1.4bpm and round 5 183.5 ± 2.1bpm. Only 2 studies
went past the typical 3 rounds, hence the slightly lower values for rounds 4 and 5 and the small
standard deviation due to limited study comparison.
19
HR measurements between rounds were reported in 3 papers, all using the standard rest period
of 1 minute, between round 1 and 2 yielded 147.8 ± 4.3bpm, and between round 2 and 3 was
156 ± 6.9bpm. Only 2 papers recorded measures immediately post fight, with a mean of 164 ±
2.9bpm reported, demonstrating a gradual linear increase in average maximum heart rate
during the recovery phase, over the course of the bout.
Blood Lactate
Blood lactate collection was conducted immediately post rounds, during mandatory rest
periods. Many papers collected blood lactate responses post fight, but only 2 studies collected
samples during breaks 1 and 2. Break 1 elicited a lactate response of 5.9 ± 1.4 mmol-L-1 and
break 2 a greater value of 7.3 ± 1.4 mmol-L-1. Immediately post bout, blood lactate response
was measured at 9.4 ± 1.8 mmol-L-1, creating a positive linear relationship between physical
output and physiological blood response in a fighting environment.
DISCUSSION
Most combat sports are associated with non-rhythmic movement pattern that has a wide variety
of technical and tactical components (Hübner-Woźniak, Kosmol, & Błachnio, 2011). The
complex nature of boxing related movements makes the sport difficult to quantify in terms of
total workload. As with other tactical combat sports it is intentionally difficult to predict future
movements of the opponent. Therefore boxing specifically could be classed as an open skill
due to the unpredictability and sudden changes that occur at high speed in that environment
(Guidetti et al., 2002).
20
Boxing Kinematics
Over the course of a boxing match of 3 x 2 minute rounds, a novice boxer can be expected to
throw an average of 130 punches and produce 23 defensive actions. This requires a
contribution of 224 individual vertical hip actions resulting in 6 minutes of activity, or a boxing
skill rate of 1.2 actions/second (Davis et al., 2014). The primary movement in boxing, the
punch, is a complex motion that involves 3 main contributors, the arm, trunk and legs, with the
legs being considered the main contributor to a successful punch. A rear hand straight punch
starts with the initial drive off the ground by the legs, followed up by rotation of the trunk, and
finishing with the extension of the arm musculature to create punching force (Lenetsky et al.,
2013).
Cardiovascular Conditioning (Anaerobic and Aerobic)
As with most combat sports, boxing places a strong demand on the fighter’s cardiovascular
system to function at a high intensity, and VO2max values of 63.8 ± 4.8ml×kg-1.min-1 have been
documented in senior amateur boxers (Chaabène et al., 2015; M. S. Smith, 2006). The
challenge exists for successful boxers to maintain a high aerobic workload over the course of 4
x 2 minutes’ rounds that is coupled with a high anaerobic workload associated with punching
(de Lira et al., 2013). Energy required from aerobic and anaerobic metabolism is dependent on
the intensity and length of the match (El-Ashker & Nasr, 2012), and since boxing has a
significant immediate effort that is high intensity from the start, it causes physiological stress
on the respiratory system (Hübner-Woźniak et al., 2011). The ongoing supply of oxygen
needed to maintain aerobic ATP resynthesis during a boxing match is greater than commonly
observed in high intensity training activities, and is dependent on the boxers’ individual
physiological makeup (de Lira et al., 2013; M. S. Smith, 2006).
21
Heart Rate
Heart rate increases as the demand to provide oxygen supply for the increased intensity is
achieved. The intensity of a simulated boxing match typically results in HR responses that are
above 85% of the age predicted maximal HR of the athlete (de Lira et al., 2013). The HR
response typically increases progressively from round to round, sending a resting HR at the
commencement of a match from 50-60bpm up to 170-190bpm within 2-3 minutes (lal Khanna
& Manna, 2006). For an amateur boxer to be able to cope with the intensities required, they
require well developed aerobic and anaerobic conditioning to cope with the interval-like format
of a typical boxing match. Short breaks between rounds for recovery are only long enough for
partial recovery. The ability to lower one’s HR between rounds as quickly as possible can be
the determining factor between winners and losers (Davis et al., 2013). Through appropriate
training to tolerate the complex interactions between neural and humoral factors, through
systemic stress and metabolite build up that delays the recovery of the HR (de Lira et al.,
2013), a boxer may more quickly reduce their HR during a short period of rest. This potentially
allows the boxer to concentrate on other factors of fighting strategy. For example, HR measures
can be influenced, and overestimated, due to emotional factors, thermal stress, and to the
isolation of direct pain in the upper body more so than the lower body (de Lira et al., 2013).
Blood Lactate
It has been reported that the differences between the lactate concentration of the upper body vs
the lower body is due to the higher percentage of fast twitch muscle fibres in the upper body,
than the lower body. The arms have faster contracting fibres when compared to the legs and it
has been shown that the muscles of the arm have a greater reliance on carbohydrate
metabolism. This suggests that during boxing, the arms have a greater proportion of high-
22
intensity workload, and demand more energy from glycolytic production than the legs (Hübner-
Woźniak et al., 2011).
The ability for a boxer to sustain a high work output and avoid rapid burnout through
impairment of the basic boxing movement and reduced muscular tension relies heavily on
individual lactate tolerance (Guidetti et al., 2002). Previous research suggests that higher blood
lactate levels are observed in shorter durations of workload as the intensity achieved during
shorter workload is greater. Blood lactate values of 8.6, 9.5 and 13.5 mmol-L-1 are observed in
boxing workload durations of 10, 9 and 8 minutes, respectively. It has been reported that the
increase in punching tempo and need to assert physical dominance in a bout is responsible for
the increased blood lactate concentrations in the shorter 8 minute bout (Davis et al., 2013). The
short rest period of 60 seconds between rounds does not allow adequate time for the high blood
lactate levels to decline sufficiently to allow full recovery (Guidetti et al., 2002). Over short
round durations, 30 – 60 seconds is required for muscle phosphocreatine stores to replenish
ATP. Consequently there is a reliance on the anaerobic glycolytic system to produce up to 80%
of the energy required for a 6 minute bout (Davis et al., 2014). Studies that have tried to
replicate competition-based values have achieved significantly lower blood lactate
concentrations, up to 40% difference in glycolytic energy contribution when done in lab based
studies (Davis et al., 2014; M. S. Smith, 2006).
Training
In a study conducted to examine how physical fitness, muscle strength and anthropometry
relate to boxing performance, the variables identified to have the closest association with
competition success were individual anaerobic threshold (r=0.91, p<0.01) and hand grip
23
strength (r=0.87, p<0.01). There was a moderate relationship between VO2max (r=0.81, p<0.01)
and wrist strength (r=0.79, p<0.01) and competition success. This indicates that two factors that
greatly contribute to boxing performance are a high anaerobic threshold and a high VO2max
(Guidetti et al., 2002). The aim of training should be to achieve adaptive training responses for
the boxer that improve fighting efficiency without declining energy production (El-Ashker &
Nasr, 2012).
The level of physical training required for performance improvements in already highly
conditioned boxers has not been heavily studied. Applying other combat sports’ training values
show the need for an athlete to train at intensities close to their individual VO2max (de Lira et
al., 2013), with boxing specific training movements interspersed in frequent bursts of high
intensity (Ghosh, 2016). It is well documented that boxing is an anaerobic sport (70-80%) with
only a small contribution from aerobic conditioning (20-30%). This is heavily related to the
work to rest ratio (3:1) that leads to a high lactate tolerance. Typically, conventional running
and weight-based programs are applied early in a training cycle to enhance the general
conditioning of the boxer before highly specialised training commences later in the lead-up to a
bout.
Due to the lack of specific boxing scientific literature on conditioning, boxers reply
predominately on empirically guided training approaches. Training methods are established
through trial and error typically over multiple years, and different athletes, although due to
undefined physiological guidelines. These training methods are often un-researched in terms of
whether they produce measurably positive performance gains in competition (Arseneau,
Mekary, & Léger, 2011).
24
CONCLUSION
To be successful in competitive boxing, complex motor skills with technical ability are
required to be performed at a high level of intensity (Ouergui et al., 2014) to move a boxer at a
high frequency forward, backward, side to side, all whilst incorporating rapid vertical hip
movements and calculated hand strikes for offensive and defensive actions (Davis et al., 2014).
The successful boxer aims at striking the opposition without being hit in return. To accomplish
this a balance between a high anaerobic threshold and aerobic power is required (Guidetti et al.,
2002), while delaying the onset of fatigue over the course of the fight. Training to increase
lactate tolerance, and improve the boxer’s efficiency of oxygen consumption, will allow a
faster recovery rate in periods of non-combat (lal Khanna & Manna, 2006). Besides boxing
specific technical and tactical training, these basic physical training considerations provide the
coach with a framework to develop the athlete faster and train more time efficiently (Lenetsky
et al., 2013). In conclusion, sport specific cardiovascular conditioning that mimics similar
muscular actions and fight metabolic requirements should be the first aim for any coach. This
focus provides a baseline for all other testing protocols and aids in monitoring training load and
getting the greatest return on investment (Chaabène et al., 2015).
25
26
authored publication and to be placed at the start of the thesis chapter in which the publication
appears.
Declaration for Thesis Chapter Three

In the case of Chapter Three the nature and extent of my contribution to the work was the following:
Steven Bingley Conducted research and wrote chapter Three

Name Nature of Contribution Contributor is also a student at
UC Y/N
______________________________________ __04__/__03__/__2019____
(13)the above declaration correctly reflects the nature and extent of the candidate’s contribution to this
work, and the nature of the contribution of each of the co-authors.
(14)they meet the criteria for authorship in that they have participated in the conception, execution, or
interpretation, of at least that part of the publication in their field of expertise;
(15)they take public responsibility for their part of the publication, except for the responsible author
27
Location(s):
Australia.
Signatures Date
04/03/2019
04/03/2019
04/03/2019
28
CHAPTER THREE: Literature Review Two
Affiliations:
29
30
The Burpee Enigma: Literature Review
ABSTRACT
The burpee is one of the best known exercises worldwide due to increased popularity among
high intensity interval training programs. However, previously conducted research on the
burpee has used inconsistent terminology and discrepancies in technical knowledge that has
resulted in uncertain data representation. This literature review is the first to collate evidence of
different forms of burpees from previous research, and critically analyse the physiological and
performance effects of each different version. The preliminary search was performed
electronically using Google Scholar, PubMed and Web of Science. The search was conducted
on all language written papers pending legible translation, published in peer reviewed journals
from January 1940-September 2018 (when the initial search started). Studies that investigated
physiological responses (heart rate, blood lactate and oxygen consumption) and/or
anthropometric values (height, weight, age, gender) and/or the development/history of the
nomenclature of the burpee were included. From the initial 2700 results, only 19 papers were
examined in depth having met the appropriate inclusion criteria. Synthesis of the study results
indicated that when physiological responses are being measured, the type of the burpee is of
great importance, because the use of different movement sequences has different metabolic
demands. The traditional or the modern burpee places large metabolic and neuromuscular
demands due to the compound nature of the individual movement, and utilising both upper
body and lower body in unison adds to the complexity. Exercises that require greater
complexity and are less familiar to the participant create more central and peripheral fatigue,
that in turn affects the rate of recovery. The burpee is a high-intensity bodyweight movement
that is difficult to qualify and quantify due to variation in technique, sequence, and individual
athlete somatotypes. It has multiple uses across many sport specific contexts, however is often
31
overlooked in favour of other conventional cardiovascular exercises. While previous research
on the burpee has been of high quality and valuable to the strength and conditioning
community, the burpee has not received appropriate attention over the years. Applicable
research regarding the burpee must have consistent naming and standardised technique to
remove the inconsistent terminology and research related discrepancies.
32
INTRODUCTION
The burpee is one of the best known exercises worldwide due to increased popularity among
high intensity interval training programs (Kuhn, 2013). This exercise is a bodyweight
movement that creates significant physiological stress (Gist, Freese, & Cureton, 2014). Over
the past 78 years, it has been used extensively in the military (East, 2013; Gist et al., 2015) and
combat sports (Moura et al., 2016; Siska & Brodani, 2017) as a superior bodyweight
conditioning tool for coaches that has been developed through trial and error.
The original research conducted by Burpee (1940) identified 6 items to satisfy all the
requirements for a test of physical capacity; namely breathlessness after exercise, physical
ability, pulse rate when body is vertical, change in pulse rate when the body is horizontal
moving to the vertical upright position, pulse rate immediately after exercise, and the time for
pulse rate to return to normal. Different repetitions of burpees were tried, and four repetitions
completed at a maximum speed were found to be satisfactory in that, without creating
unnecessary hazards, the effort induced was sufficiently strenuous to produce mild fatigue and
breathlessness in subjects who were in poor physical condition. Also, the pulse rate recovery
after exercise, in normal individuals, returned to the desired range in under two minutes. The
front leaning rest position from a standing position was found to be most suitable for the
purposes of the test in that four reps of this movement afforded not only a measure of large
muscle ability, but also a convenient method of securing the responses measured by the other
items in the test. The results from the original burpee test was a pass or fail result Those who
passed had a normal physical condition and those who failed had questionable physical
condition from one or more of the following: poor posture, poor nutrition, poor musculature,
flat feet, low hemoglobin and blood pressure defects (Burpee, 1940).
33
East (2013) conducted a historical review into the history of physical fitness and assessment,
and identified that as early as 1942, significant research was being conducted by subject matter
experts in physical conditioning at the onset of World War two. An innovative approach to
physical education was completed and implemented. It was determined that 10 individual
fitness assessments best discriminated between fit and unfit soldiers leading into the second
world war, one of which was the burpee conducted for a 20 second maximum effort (East,
2013). The burpee and the squat thrust were used throughout the 1940’s as both a testing
variable and a training tool during typical physical training (Keller, 1947). The review by East
(2013) identified that during the 1950’s, a 60 second maximum effort squat thrust was used
during physical fitness testing on American soldiers, and continued to be used in this type of
setting up into the 1960’s. In 1963, the burpee was replaced during physical assessments with a
squat thrust and an 8-count pushup/bodybuilder in varying testing capacities. Limited
normative data exists on these two movements, however by 1966 the squat thrust was still
being used during some regular testing batteries, as an inclement weather test (East, 2013).
Interestingly the squat thrust was used before 1940’s as a conditioning exercise, but no research
exists on its validity. The late 1960’s, was the last time a version of a burpee was used in a
testing setting for reasons unidentified, and replaced with typical military fitness tests of
pushups, situps and endurance runs that are still currently in use. From the 1970s to the present,
both 8-point pushups/bodybuilders, squat thrusts, burpees and variants of are still conducted as
part of regular physical training across all branches of the military, different sporting fields and
widely accepted in the civilian fitness industry. Burpees gained international attention in 2000,
primarily due to the fitness revolution that was CrossFit and other associated training
organisations (Kuhn, 2013).
34
Figure I. Example technique for a traditional burpee.
Figure II. Example technique for a modern burpee.
Figure III. Example technique for a 8-count pushup.
35
Figure IV. Example technique for a squat thrust.
However, previously conducted research on the burpee has used inconsistent terminology and
discrepancies in technical knowledge that has resulted in uncertain data representation. This
issue is a recurring theme among current/ former research investigations due to the lack of
attention over the years to formulating clear operating guidelines for the use of the burpee.
Over the past 78 years, less than 30 peer-reviewed papers have been published where the
burpee was predominately used as a training effect for a different research question unrelated to
the burpee. As a result of which the strength and conditioning community still lacks clear
guidance in the appropriate use of the burpee, both in a testing format and a strength and
conditioning environment.
The purpose of this literature review is to collate evidence of different forms of burpees from
previous research, and critically analyse the physiological and performance effects of each
different version.
36
METHODS
Literature Search Strategies
The preliminary search was performed electronically using Google Scholar, PubMed and Web
of Science databases. All articles identified through the initial research were screened by the
lead researcher for eligibility by reading titles, then abstracts, for suitable criteria and relevance
to the review. The articles’ references were manually searched for relevant studies that might
have been missed to ensure all research in this field was covered in this search strategy. The
full texts of the chosen research articles were reviewed against the exclusion and inclusion
selection criteria.
Search terminology
The search terms used various single/multiple combinations, including: “burpee” or “exercise”,
“squat thrust”, “8 point push up”, “calisthenics”, “bodyweight”, “nomenclature”, and “history”.
Inclusion Criteria
Studies that were included in this review, were eligible for inclusion if they met the following
criteria.
• Population: Studies that recruited either male and/or female participants of all ages,
weights and fitness levels.
• Intervention: Investigations conducted on the physiological responses (heart rate, blood
lactate and oxygen consumption), anthropometric values (height, weight, age, gender)
or the development/history of the nomenclature of the burpee only.
37
• Publication: Published in peer reviewed journals from 1940-2018.
• Language: All languages, pending reliable English translation and containing the word
“burpee” or other appropriate search related word.
Exclusion Criteria
Any studies that do not meet the above inclusion criteria were excluded.
RESULTS
The initial search retrieved 2700 results using appropriate keyword searches. After evaluation,
41 articles were retrieved having met the initial criteria for eligibility. After a thorough review
22 papers were excluded and the remaining 19 papers were examined in depth having met the
appropriate inclusion criteria.
38
Table II. Articles collected containing descriptive values, meeting the inclusion criteria.
Study Subjects Type of Burpee Procedure Study descriptive
1 Alberghini, 1949 n=100, 9-15yrs Traditional 1 x 20 sec max A correlation study of the Burpee Test, 100-yard run, and
Burpee effort. Classification Index 111
2 Burpee, 1940 unknown Traditional 4 x reps for time. The burpee and its use in detecting physical incapacity for motor
Burpee activity in men and boys.
3 Gist Freese & n=11, 21.9 ± 2.1yrs Modern Burpee 4 x 30 sec max Compare peak cardiorespiratory, metabolic, and perceptual
Cureton, 2014 effort, 4 min responses.
active recovery.
4 Gist et al, 2015 n=26, 20.5 ± 1.7yrs Traditional 4-7 x 30 sec max Determine the effects of high-intensity interval training (HIT) on
Burpee effort, 4 min fitness.
active recovery.
5 Machado et al., n= 20, 24 ± 3yrs Unknown, no 20 x 30 sec max Describe external training load and internal training load of a
2018 description effort, 30 sec high-intensity interval training (HIIT) session.
passive recovery.
6 McRae & Payne, n= 22, 20.3 ±1.4yrs Unknown, no 8 x 20 sec max Evaluate changes in aerobic fitness and muscular endurance
2012 description or effort, 10 sec following endurance training and high-intensity interval training
reference recovery. (HIIT) session.
7 Moura et al., 2016 n=54, 25.4 ± 5.9yrs Modern Burpee 7 min max effort. Determine cardiovascular responses through an adapted Burpee
test.
8 Podstawski et al., n=204, 19-20yrs Traditional 3 min max effort. Determine the relationships between BMI values and the level of
2013 Burpee endurance-strength abilities.
9 Podstawski, n= 700, 6.3yrs Traditional 3 min max effort. Assess physical abilities of teachers against classification norms,
Mańkowski & Burpee and subsequently compare the level of these abilities to that of
Raczkowski, 2014 n= 1306, 7-9yrs school children
n= 303, 19.6yrs
n= 217, 26.2yrs
10 Podstawski, n= 72, 20.6 ± 0.6yrs Traditional 3 min max effort. Reliability of the 3-Minute Burpee Test.
Markowski, Burpee
Choszcz,
Klimczak et al.,
2016
11 Podstawski, n= 72, 20.6 ± 0.6yrs Traditional 3 min max effort. Correlations between anthropometric indicators, BMI, heart rate
Markowski, Burpee and endurance-strength abilities.
Choszcz, &
Zurek, 2016
12 Ratamess et al., n= 10, 20.6 ± 1.3yrs Modern Burpee, 3 x 10 reps, 2 Comparison of the acute metabolic responses
2015 no reference min recovery
13 Siska & Brodani, N= 1, 37yrs Unknown, no 3 x 3min (1 x rep Design a specific endurance test, identical in duration to the
2017 description or every 3 sec to boxing competition (3 x 3 min) and develop an assessment
reference cadence), 1 min methodology.
recovery
14 Zoller et al., 2017 N= 10, 20-45yrs Modern Burpee 2 x 90 sec max Novel use of a non-invasive hemodynamic monitor in a
effort, 30 min personalised, active learning simulation.
passive recovery
39
DISCUSSION
Technique
The traditional burpee technique, as described by Burpee, consisted of a squat thrust made from
and ending in a standing position (Burpee, 1940). The standing position is as assumed, standing
upright, shoulders back, hips locked out with hands by the side of the body. Multiple searches
were conducted on the squat thrust movement specifically, and no available research has been
conducted, however the squat thrust appears to be a movement that starts in a deep squat
stance, with hands on the ground. Force is applied through the hands to transfer weight from
lower body to upper body, to be able to kick the legs out into a front leaning rest position or the
top phase of a pushup position. Once this has been achieved the legs are kicked back into the
squat position, and this is the squat thrust (Figure IV).
Therefore, the traditional burpee requires the participant to go from a standing position, squat
down put hands onto the ground, kick the legs out and in, and stand up for 1 repetition (Figure
I). Several studies have used the traditional burpee technique as both a testing and a training
stimulus (Alberghini, 1949; Carrera-Quintanar et al., 2015; Podstawski, Markowski, Choszcz,
Klimczak, et al., 2016; Podstawski, Kasietczuk, Boraczyński, Boraczyński, & Choszcz, 2013;
Podstawski, Mańkowski, & Raczkowski, 2014; Podstawski, Markowski, Choszcz, & Zurek,
2016), however some variations in this simple technique were present. Multiple studies have
used an overhead clap at the completion of the standing movement (Podstawski, Markowski,
Choszcz, Klimczak, et al., 2016; Podstawski et al., 2013, 2014; Podstawski, Markowski,
Choszcz, & Zurek, 2016). The overhead clap has not been separately analysed, however could
have been used to signify the completion of the repetition for aid in counting, or emphasise the
lock out of the hips forcing the participant to achieve the appropriate standing position.
40
The burpee intensity can be manipulated by increasing or decreasing the technical difficulty of
the traditional burpee, via modifications, that can be adopted through small adjustments to the
sequence respectively, which may include a pushup, box jump, tuck jump (Gist et al., 2014).
The modern burpee as we know it, contains a pushup and a jump, and is the most widely
known and used version today, with multiple studies using this sequence (Gist et al., 2014;
Ratamess et al., 2015; Zoller, He, Ballew, Orr, & Flynn, 2017). In these studies, the participant,
from a standing position, squats down and puts hands onto the ground, kicks the legs out,
conducts a pushup, kicks legs back into the squat position, and conducts a jump for 1 repetition,
landing into the next repetition (Figure II).
The burpee evolved into another form, typically completed in military units called an 8-count
pushup/bodybuilder. This consisted of a modern burpee, with each count broken down into a
specific action, with one extra movement applied that consisted of a lateral and medial jump
with the feet from the top phase of the pushup position (Figure III) (Meyer, Smith, & Moore,
1994).
Physiology of the burpee
The use of exercises that apply large doses of metabolic stress have become popular when
compared to traditional low to moderate intensity exercises (Ratamess et al., 2015). Gist,
Freese & Cureton (2014) compared physiological values of peak cardiovascular, metabolic and
training perceptual responses to acute efforts of a sprint interval cycling and a HIIT burpee
protocol. Both protocols used a repeated Wingate test (30 seconds maximum effort, 4 minute’s
rest, 4-7 times through), with mean values for VO2peak and percentage of HRpeak not
significantly different, both were described as “Hard” or “Very Hard” (Gist et al., 2014).
41
Continuing their research, Gist, Freese, Ryan & Cureton (2015) conducted a training study
looking at the effects of 4 weeks of HIIT (3 sessions/week) on army reserve officer cadets.
Groups either did standard unit physical training of approximately 60 minutes (running and
calisthenics) or a high intensity interval protocol consisting of only burpees used in a Wingate
format. (4-7 sets of 30 second max effort burpees with 4 mins recovery inbetween). There was
no observed change in aerobic, anaerobic ability or army physical fitness test performance over
4 weeks, however the burpee protocol sustained fitness ability despite the short duration and
reduced training volume (Gist et al., 2015).
A significant difference exists on burpee performance between participants due to the
individual variation in body types and physiological response. Research conducted by
Podstawski, Kasietczuk, Boraczyński, Boraczyński & Choszcz (2013), Mankowski, Podstawski
& Raczkowski (2014), Podstawski, Markowski, Choszcz & Zurek (2016), Podstawski, et al.
(2016), has used the 3 minute burpee test across multiple studies to identify physical abilities
and how performance of the burpee is affected by body somatotype. These studies have yielded
strong correlations into the use of not only the burpee in a testing format, but how
anthropometric features (body mass, height, length of limbs) heart rate and body mass index
may predict one’s physical capacity when performing the burpee (Podstawski, Markowski,
Choszcz, Klimczak, et al., 2016; Podstawski et al., 2013, 2014; Podstawski, Markowski,
Choszcz, & Zurek, 2016). Research by Alberghini (1949) compared separately, sprint running
over 100 yards, a broad jump and anthrometric values to the burpee test, identified a series of
common correlations between all and burpee performance. However, anthropometric values of
age, height and weight correlated the strongest with burpee performance (Alberghini, 1949).
42
The use of the traditional or the modern burpee can create rapid muscular fatigue due to the
compound nature of the individual movement, and utilising both upper body and lower body in
unison adds to the complexity. Exercises that require greater complexity and are less familiar to
the participant are more liable to create more central and peripheral fatigue, that in turn affects
the rate at which recovery is achieved (Machado et al., 2018). Reciprocal innervation has been
used to describe the speed of the internal resistance that occurs during the burpee. Correct
neuromuscular coordination is essential, as the speed and degree of the activation and
relaxation of agonists and antagonists muscles are critical factors for high burpee performance
(Alberghini, 1949). Research indicates that the single most important variable for success in
endurance and relative strength tests is an individual’s body mass, and how efficiently a
performer can overcome resistance connected to their own bodies mass. Variations of the
burpee can be used to increase energy expenditure and maximise muscle involvement by
adding pushups, different forms of squats and/or explosive jumps (vertically and horizontally)
(Ratamess et al., 2015). Little is known about skeletal muscle activation during a burpee,
however given that the movement requires flexion and extension at multiple joints across
multiple planes it can be assumed from previously conducted research that a great amount of
musculature is active throughout a standard repetition (Gist et al., 2014).
Studies by McRae, et al. (2012) and Machado, et al. (2018), both developed a HIIT burpee
workout for analysis, that consisted of burpees and 3 other static callisthenic exercises.
Increases in VO2peak were identified, however significant increases in muscular endurance and
exercise enjoyment were identified in the HIIT protocol (McRae et al., 2012). These results
indicated a high glycolytic contribution, metabolic acidosis and training related fatigue
(Machado, Baker, Figueira Junior, & Bocalini, 2017). When heart rate (77-95% maximum
heart rate), oxygen uptake (64-90% maximal oxygen uptake) and perception responses (Borgs
43
rating of perceived exertion, 14-17) were recorded and compared to other typical high intensity
cardiovascular exercises, the burpee displayed favourable physiological training adaptions
including aerobic and anaerobic capacity, and skeletal muscle oxidative metabolism,
classifying the burpee as vigorous in low volumes (Gist et al., 2014).
Moura, et al. (2016) tested the cardiovascular responses of Brazilian Jiu-Jitsu (BJJ) athletes
using an adapted burpee test, with burpee values recorded resembling that of what is
experienced in a BJJ bout (Moura et al., 2016). Due to the limited research, a direct measure of
workload for the burpee has not been done inextensively, yet the high workload experienced
during burpee movements may be the result of the greater relative physical movement being
performed by the upper body musculature during a burpee with a pushup variation (Gist et al.,
2015), and used in a sports specific context. A case study by Siska & Brodani (2017),
developed a burpee specific endurance test based on 3 x 3 min boxing rounds, with burpees
being conducted at regular intervals to a visual cue at a strict cadence. The study measured
heart rate and blood lactate and used a fixed burpee cadence to create a constant training load.
The researchers found that this format induced a similar physical stress to that experienced by a
boxer during a 3 x 3 minute bouts (Siska & Brodani, 2017).
Research conundrum
Research conducted by Zoller, He, Ballew, Orr & Flynn (2017) described the burpee to have 5
parts, 1) from a standing position, jump with hands straight overhead, 2) squat down with
hands and feet on the ground, 3) kick legs back into a tabletop position and conduct a pushup,
4) jump feet back into squat position, 5) stands up and jump with hands straight overhead
(Zoller et al., 2017). If this was the case as written in the study’s method, the participant would
44
conduct two jumping movements. Since the commencing and final jump should be part of the
same sequence, this should only be 4 parts, and misinterpretation of this sequence may heavily
affect interpretation of the results of this research paper. This type of error indicates a weakness
in the study design process that did not identify this simple error in selection and reporting of
technique. Zoller et al’s (2017) study used a burpee technique from a study conducted by
Ratamess, et al. (2015). In the study by Ratamess, et al. (2015), they compared multiple
bodyweight and battling rope movements and measured the metabolic cost of each using a pre-
determined set of reps and sets for each (Ratamess et al., 2015). No reference was provided for
the source of their burpee technique, and they described two different versions, one in the
method and a different version in their discussion. Hence it is unclear which burpee technique
the researchers used during this study, although this is important to enable accurate
measurement of metabolic rates through breath to breath analysis.
This is a common theme in research papers analysed during this review, with an apparent
assumption that the ‘burpee’ would be enough to define a standardised burpee technique. When
physiological responses are being measured the type of the burpee is of great importance,
because the use of different movement sequences would be expected to have different
metabolic demands. Unfortunately, the body of research literature for the burpee has not yet
defined a consistent technique for the burpee, to validate its usefulness as a testing variable or
training method.
Future research
The research conducted to date has identified that the burpee and its multiple variations are
classified as a vigorous exercise, and the way in which it is used can affect the training
45
outcome in either a positive or negative way, as with most vigorous exercises. However, there
are many possibilities for future burpee research, with a need to focus on the role of
upper/lower body power-to-weight ratios and how different anthropometric values (limb
length, mobility, flexibility) affect burpee performance. With the establishment of the effects of
the different variations of burpees, this will enable strength and conditioning coaches to
appropriately use the burpee as part of a short-term meso and micro training cycles.
CONCLUSION
The burpee is a high-intensity bodyweight movement that is difficult to qualify and quantify
from previous research due to variation in technique, sequence, and individual athlete
somatotypes. It has multiple uses across many sport specific contexts, however is often
overlooked in favour of other conventional cardiovascular exercises out of habit. While
previous research on the burpee has been valuable to the strength and conditioning community,
the burpee has not received appropriate attention over the years. Applicable research regarding
the burpee must have consistent naming and standardised technique to remove the inconsistent
terminology and research related discrepancies.
46
appears.
Declaration for Thesis Chapter Four

In the case of Chapter Four the nature and extent of my contribution to the work was the following:
Steven Bingley Conducted research and wrote chapter Four

UC Y/N
______________________________________ __04__/__03__/__2019____
47
Location(s):
Australia.
Signatures Date
04/03/2019
04/03/2019
04/03/2019
48
CHAPTER FOUR: Original Research Article One
Affiliations:
49
50
Acute physiological and perceptual training effects following two high intensity interval
training protocols: Sprint running & burpees.
ABSTRACT
The burpee is a popular conditioning exercise, however there is a limited understanding of the
internal load burpee protocols place on the body. This study compared the physiological and
perceptual responses to two high intensity interval training (HIIT) protocols, a sprint running
and a burpee protocol. Twenty-four (35.7 ± 8.6 years, VO2peak = 48.4 ± 5.2 mL.kg-l.min-1)
moderately conditioned recreational athletes completed both protocols one week apart, with a
duration of 15 minutes each. Specific work to rest ratios, and active/passive recovery periods
were used to keep the participant at a maximal effort. Responses in heart rate (HR), blood
lactate concentration (BLa) and ratings of perceived exertion (RPE) were compared. HR
increased over time for both protocols, however there were no differences between protocols at
any time point or for group mean values, mean HR over 4 rounds (burpee 170.45 ± 1.95 bpm
vs. sprint 170.54 ± 2.07 bpm; p = 0.906). Mean BLa for the burpee protocol (14.62 ± 3.70
mmol-L-1) was significantly higher (p = 0.04) compared with sprint (11.90 ± 3.53 mmol-L-1)
and was also perceived to be more difficult (RPE burpee 17.48 ± 1.24 vs. RPE sprint 16.14 ±
2.01; p < 0.001). The BLa and RPE responses indicated a higher glycolytic load and perception
of effort for the burpee protocol, despite heart rate being the same. Burpees can be used for
acute anaerobic conditioning in trained athletes and be used by conditioning coaches as a
movement sequence that is compatible with most high intensity sports.
51
52
INTRODUCTION
High Intensity Interval Training (HIIT) has been a foundation of most interval training
programs since the start of the early 19th Century, being an indispensable method for increasing
aerobic capacity and endurance (Gibala, Little, MacDonald, & Hawley, 2012; Seiler &
Hetlelid, 2005). The proposed advantages of HIIT over more traditional moderate intensity
exercise include greater physiological and metabolic performance outcomes and it is therefore
deemed a better use of time (Gibala et al., 2006; Gibala & McGee, 2008). HIIT involves
repeated sessions of relatively short intermittent exercise, performed at a maximal intensity or
an intensity close to maximum, such as 90% VO2peak or >90% maximum heart rate. Depending
on the specificity of the HIIT session, the duration may last for a few seconds or up to several
minutes, with rest periods used intermittently (Esfarjani & Laursen, 2007; Gibala et al., 2012;
Gibala & McGee, 2008; Helgerud et al., 2007).
HIIT is typically associated with cyclic type movements (running, cycling), that create large
cardiovascular adaptations (Gibala et al., 2006; Gibala & McGee, 2008) rather than traditional
strength training that requires brief intense efforts against resistance (Stockbrugger & Haennel,
2003). The “modern burpee” has been proposed as a HIIT exercise that can target both strength
and endurance outcomes concurrently (Gist et al., 2015). The burpee is a body weight
movement that requires action at multiple joints through a vertical and horizontal plane of
motion, executed rapidly (Burpee, 1940). The strain on the cardiovascular and neuromuscular
systems, to overcome the effect of gravity upon the body when the participant changes their
posture and moves from the horizontal to the vertical position rapidly, creates a large muscular
activation of the lower limbs, trunk and upper torso, and creates a significant metabolic demand
(Martin-Du Pan, Benoit, & Girardier, 2004). Despite the execution simplicity of the burpee,
and the low time commitment needed to produce significant training responses (Burpee, 1940),
53
little research has been conducted on this exercise for the past 80 years.
High performance athletes’ training should include a level of exercise variability to avoid
training monotony, athlete boredom and stagnation in adaptations (Seiler, Haugen, & Kuffel,
2007). Based on an understanding of these requirements in a competitive high performance
sporting environment, knowledge of the endurance and neuromuscular demands of the modern
burpee (Burpee, 1940; Gist et al., 2015; Podstawski et al., 2013), the investigators proposed
that this exercise may be appropriate for inclusion within high intensity specific training
programs.
The purpose of this study was to match the cardiovascular demands of two HIIT protocols, a
burpee only protocol designed by the investigators and a sprint running protocol, that is
currently used by Boxing Australia on national Olympic level boxers. The protocols were
designed to repeatedly stress the participants’ cardiovascular system to a greater extent than
that which is actually required in a bout of boxing. Knowledge developed from this study will
assist coaches and athletes in developing new training strategies to aid in creating positive
adaptive responses that are sport specific and time-efficient. We hypothesised that the
stationary burpee protocol would elicit a greater physiological response and perceptual reaction
to training induced stress, despite matching the same heart rate and total session duration as the
sprint protocol.
54
METHODS
The study followed a repeated measures design comparing the cardiovascular, metabolic and
perceptual responses of a context-specific burpee protocol with that of a sprint running
protocol. The exercise type (burpee vs sprint running) was the independent variable, and the
dependent variables were, heart rate (HR), peak blood lactate (BLa) and ratings of perceived
exertion (RPE). Each participant completed both training sessions separated by 7-14 days. The
order of these sessions was randomised.
Twenty-four recreational athletes from a local fitness group (16 men, 8 women, age 35.7 ± 8.6
years) volunteered for the study. The participants were moderately conditioned (VO2peak = 48.4
± 5.2 mL.kg-l.min-1), participating regularly in high intensity group exercise training
sessions for a minimum of 3 days/week for 60 minutes for at least 3 months before the
commencement of the study. Participants were advised to abstain from vigorous exercise 24
hours before all testing sessions, and were to monitor their eating habits, so as to be maintained
throughout the testing period. Prior to participating, the participants signed a consent form and
were screened for suitability using the Exercise and Sport Science Australia (ESSA) Adult Pre-
Exercise Screening Tool to determine their risk of an adverse event during physical
activity/exercise. Exclusion from the study included anyone under the age of 18 years old,
anyone with an identified exercise risk from the ESSA tool, and any current injuries or
illnesses. The study received ethical approval from the Human Research Ethics Committee at
the University of Canberra, project number HREC 16-23.
Upon the participants’ first visit to the laboratory, anthropometric and demographic data were
collected, and a 10 minute warmup on a custom-built motorized treadmill (Australian Institute
55
of Sport, Belconnen, Australia) was conducted. They then performed a baseline incremental
maximal aerobic capacity (VO2max) test to volitional exhaustion. This included a starting
speed of 8km/hr followed by an increase in speed of 0.5km/hr every 30 seconds until 12km/hr
was achieved then a gradient change of 0.5 every 30 seconds until cadence could not be
maintained. Expired air was collected every 30 seconds using the Douglas bag principle using a
custom designed open-circuit, indirect calorimetric system with required in-house standard
software (Australian Institute of Sport, Belconnen, Australia). The accuracy of this system was
within ±5%, the acceptable range directed by the Laboratory Standards Assistance Scheme.
Rating of perceived exertion (Borg, 1982) was collected every minute on the minute during the
test and at the completion of the test. A capillary blood sample was taken from the fingertip of
the index finger for automated analysis (Lactate Pro2 LT-1730) of BLa concentration within 1
minute post-test.
The warm-up for the sprint and burpee protocol was: 50m high knees running, 50m heels to
glutes running, 50m sidestep (left), 50m sidestep (right), 10 pushups and 10 squats; 50m run at
75% speed, jog 50m, 50m run at 75% speed, 10 pushups and 10 squats; 50m run at 90% speed,
jog 50m, 50m run at 90% speed; 10 pushups and 10 jump squats. After completion, individuals
were allowed to perform their own individual warm-ups for a further 5 minutes, that consisted
of further runs, light static stretching and mobility drills.
The HIIT sprint running session was conducted on a 100m indoor synthetic running track. The
layout of the track used markers at both ends, and markers at 45m, 50m, and 55m. The timings
were set to an Olympic boxing match, with bouts based around 4 x 3 minute rounds with 1
minute rest between round. Each round consisted of 6 x 30 second runs, that required the
participants to sprint either 50m or 55m in 10 seconds, and the remainder 20 seconds used to
56
complete the remaining 100m, ready to run back again. The first round required the participants
to sprint 50m in under 10 seconds, completed 6 times. A 1 minute rest was given to the
participants before the start of the next round. The same sprint timings were conducted for
rounds 2 to 4, but the participants had to cover 55m (sub 10 seconds), with a 45m active
recovery jog (sub 20 seconds). Participants were advised to work as hard as possible to achieve
the required distance in time.
For the burpee, participants started in a standing position, bent their knees, placed hands onto
the ground to form a base of support to transfer weight from lower body to upper body. In a
smooth action, they jumped their legs backward to straighten their body into a pushup position
and a controlled pushup was completed, so that the chest touched the ground before the hips.
They pushed back up into a pushup position, then jumped the legs back into the crouched
position. They took hands off the ground, and conducted a jump (hips locked out and the feet
came off the ground at the same time). They landed with soft knees and dropped down into the
next repetition. The HIIT burpee protocol consisted of 4 x 3 minute rounds, with a 1 minute
passive rest in between, to match the sprint running protocol. The first round consisted of 6 sets
of burpees over 3 minutes with a work to rest rate of 20 seconds of burpees/10 seconds active
recovery walk. The remaining 3 rounds had 4 sets of burpees each, at a rate of 30 seconds of
burpees/15 seconds active recovery walk. Burpee repetitions were counted each set, and
participants were encouraged to maintain the same burpee rate.
Heart rate was continuously measured, with 1 second recording intervals, from 2 minutes
before till 2 minutes immediately after each protocol. The number of burpees and sprints
completed were collected throughout the working phases of both protocols, to monitor intensity
and workload. The RPE and BLa markers were collected as early as possible in each rest period
57
to ensure consistency and to allow the participant to actively use the rest period to recover as
well as possible.
Data analysis was conducted using SPSS (version 17; IBM Corporation, Somers, NY).
Changes in HR, BLa and RPE over 4 time points were compared between the two training
modes (Sprint/Burpee) using a two-way (between group and within group) analysis of variance
(ANOVA) and post-hoc t tests with Bonferroni correction. Statistical significance was set at p <
0.05.
RESULTS
For average HR per round there was no significant group by time interaction (F3 = 1.97, p =
0.12) or main effect for group (average HR, F1 = 0.014, p = 0.90). There was a significant main
effect for time (p < 0.001) (Table III). Post hoc testing found that there was a significant
increase in average HR for both protocols for rounds 2, 3 and 4 compared with round 1 (p <
0.001), with each round being significantly different from the others (p < 0.001) (Figure V, and
an example of an individual HR trace in Figure VIII).
When analysing average BLa per round there was no significant group by time interaction (F3
= 1.48, p = 0.23). There was a significant main effect for group (F1 = 5.17, p = 0.044) and
another main effect for time (p < 0.001) (Table II). Post hoc testing identified the burpee
protocol (14.62 ± 3.70 mmol-L-1 ) to be significantly higher than the sprint (11.90 ± 3.53
mmol-L-1 ) (Figure VI). Post hoc testing found that there was a significant increase in BLa for
both protocols for rounds 2, 3 and 4 compared with round 1 (p < 0.006), with each round being
significantly different from the others (all p < 0.006) (Figure VI).
58
RPE mean values showed a significant main effect for group (p = 0.001), a significant group by
time interaction (F3 = 4.48, p = 0.006) and round to round differences (p = 0.001) (Figure VII).
Post hoc testing identified a significant difference between the mean RPE scores for the two
training protocols in each round (all p < 0.001) (Table III).
59
Table III. Descriptive values of the training sessions performed.
HR (b-min-1) BLa (mmol-L-1) RPE (Borgs 6-20)
Sprint Burpee Sprint Burpee Sprint Burpee
Round 1 163.19 ± 9.24 163.76 ± 9.69 12.86 ± 2.44 14.68 ± 1.78
85.95% 86.56%
Rest 1 28.58 ± 9.30 22.43 ± 7.15 8.73 ± 3.59 11.55 ± 3.49
15.81% 12.13%
Round 2 170.32 ± 9.98 170.95 ± 9.52 15.41 ± 2.24 17.18 ± 1.26
90.32% 90.83%
Rest 2 27.57 ± 10.18 19.52 ± 7.00 11.25 ± 3.50 15.4 ± 4.76
15.19% 10.13%
Round 3 172.79 ± 10.56 172.43 ± 9.48 17.36 ± 2.01 18.45 ± 1.06
91.61% 91.55%
Rest 3 23.87 ± 11.07 17.78 ± 6.89 13.67 ± 4.19 14.8 ± 2.98
13.47% 10.40%
Round 4 175.86 ± 10.07 174.68 ± 8.85 18.91 ± 1.34 19.59 ± 0.85
93.08% 92.41%
Final 45.57 ± 10.80 38.70 ± 9.18 13.97 ± 2.87 16.72 ± 3.60
25.67% 21.00%
Note. All values are expressed as mean ± SD, with percentages calculated from maximal values obtained during baseline
VO2peak testing. The HR value in the table is expressed as the mean training heart rate during that work period, while BLa and
RPE are mean peak values. The HR during the rest periods are the mean drop in HR over the course of the rest period. *Data
collected 2 minutes’ post protocol.
60
Figure V
190.00
^
185.00 ^
^
180.00
Heart Rate (beats/min)
175.00
170.00
165.00
^
160.00 ^
^
155.00
Sprint Burpee
150.00
Round 1 Round 2 Round 3 Round 4
Figure VI
25.00
^ ^
20.00
BLa (mmol-L)
15.00
10.00
^
5.00 ^
Sprint Burpee *
0.00
Round 1 Round 2 Round 3 Finish
61
Figure VII
22.00
^
^
Borgs Rating of Perceived Exertion
20.00
^
18.00
16.00 ^
14.00 ^
12.00 ^
10.00
8.00
Sprint Burpee *
6.00
Round 1 Round 2 Round 3 Finish
Figure V, VI, VII. Changes in heart rate (I), blood lactate (II) and rating of perceived exertion
(III) during round 1, round 2, round 3 and round 4/finish. Values for HR are expressed as the
mean HR for each respective round, BLa and RPE are the mean peak values achieved in each
round. ^ sprint and burpee rounds 2,3,4 significantly different to round 1 (p < 0.05). * burpee
group significantly different to sprint group (p < 0.05).
Figure VIII. Participants’ heart rate trace across the duration of both training protocols.
62
DISCUSSION
This study measured physiological and perceptual responses to a novel HIIT burpee protocol
and directly compared it to a HIIT sprint running protocol that is currently used by Boxing
Australia. The findings show that the burpee protocol can create the same cardiovascular
response as a sprint running protocol, when matched for suitable workload intensity and total
session duration. This has potential value in terms of targeting different training outcomes, and
maintaining training variety.
Heart rate is the most common physiological measure for prescribing exercise intensity. Using
HR to determine exercise intensity is well suited to prolonged or submaximal trials (Buchheit
& Laursen, 2013). However, when used in a high intensity format, HR typically underestimates
the energetic and sympathetic stress response when it is averaged over the course of the activity
(Seiler & Kjerland, 2006). The current study used a work to rest ratio of 1:2 for sprint running
and 2:1 for the burpee protocol, with active recoveries during working sets to assist the
participants in maintaining their HR’s across the intervals. Passive recovery occurred at the end
of each set to allow for HR recovery. Both the sprint running and burpee protocols used in this
study were of the same total duration (15mins) and passive recovery duration (3mins).
Analysis of HR responses over the course of the 4 x 3mins rounds, showed an increase in the
physiological response as the duration of the session progressed (Figure VIII). Round 1
produced the largest rate of change, with the sudden increase in intensity. The short duration of
activity during each work set resulted in increasing HR peaks during the sprint sets, with
noticeable tapers during the active recovery phases. The burpee sets were less defined, with HR
peaks of a higher value that increased each round. This could be because the burpee is a
63
complex movement that has significantly more actions to be completed across multiple planes
to just complete one single repetition, when compared to sprint running that is a more natural
movement done rapidly. As a result, participants may find it more difficult to maintain a
consistent workload when doing burpees than in sprint running, as the HR naturally reacts
quickly and efficiently to sprint running as it would in the normal human gait.
Describing the perceptual intensity of the protocols using the Borg RPE scale (Borg, 1982)
provided a useful measure to assess the participants’ individual interpretation of the intensity of
the protocol, whilst providing knowledge of training load, and the athlete’s psychological state
(Borg, 1982; Coutts, Rampinini, Marcora, Castagna, & Impellizzeri, 2009). The RPE for the
sprint and burpee protocol over the 4 rounds showed a positive linear increase in perceived
intensity. This is consistent with other studies, suggesting that when working at the same
maximal cadence, one would reach the same RPE that was reported in maximal baseline testing
on a treadmill or similar protocol (Buchheit & Laursen, 2013; Coutts et al., 2009; Seiler &
Hetlelid, 2005; Seiler & Kjerland, 2006).
Research has shown that highly trained athletes can clear lactate from working muscles faster
than more sedentary athletes (Tomlin & Wenger, 2001). Blood lactate concentration can be
directly linked to anaerobic glycolytic energy contribution (Coutts, Reaburn, & Abt, 2003), and
indicates that the workload of the athlete has reached a threshold at which the production of
lactate exceeds its removal (Menzies et al., 2010). The HIIT protocols in the present study were
designed to place large demands on anaerobic glycolysis and lactate shuttling mechanisms
(Brooks, 1986), thereby resulting in peak BLa concentrations (Vercruyssen, 2005) that were
observed well before the completion of the protocols.
64
The increase in BLa concentration during the study, showed the intense nature with both
protocols achieving a clear peak and a plateau in concentrations (Figure VI). Running BLa
demonstrated a linear increase over the course of the first 3 rounds, levelling out in the final
round. The burpee protocol was highest in round 1 compared with the running protocol. Work
to rest ratios were changed in round 2, resulting in further BLa increases. Round 3 in the burpee
protocol produced a drop in BLa concentration. This may have occurred because maximum
acidosis occurred in the working skeletal muscle. It is proposed that participants may adjust
their burpee technique to tolerate the fatigue and severe lactic acid-induced localised pain in the
lower limbs and to an extent the upper body. For example, bending the knee to squat down into
the movement is typically completed, but with a slight adjustment in technique. Specifically,
the waist is flexed first before the knee, applying more strain on the hamstrings compared with
the quadriceps. This change in technique subsequently effects the participants’ burpee cadence,
that may contribute to a greater disturbance to muscle homeostasis and subsequent performance
(Price & Halabi, 2005).
The results from this study highlight that the use of HIIT burpee or sprint running protocols for
conditioning requires consideration of the movement and physiological characteristics of the
chosen sport. Boxing characteristics, similarly to other combat sports, require both local
(isolated actions) and global (whole body integrated actions) movements conducted in a fast
multidimensional tactical environment (Stockbrugger & Haennel, 2003). To the best of the
authors’ knowledge, this present study is the first that has attempted to match the
cardiovascular demands of a stationary bodyweight exercise with a sprint running workout of
this duration. Based upon the findings of the current study, the use of the burpee performs well
for time vs reward benefits compared with sprint running for high performance sports
conditioning. When completed in the correct format, the burpee could potentially provide the
65
coach with a single anaerobic bodyweight conditioning movement that won’t just train an
athlete’s cardiovascular system, but could improve upper and lower body anaerobic and
muscular endurance, trunk strength and stability, mobility and flexibility of most major joints.
Equally important, burpee training requires the athlete to be proficient in the key synergy of
upper and lower body coordination, to produce maximum output in a single sequential action.
CONCLUSION
The present study found that the cardiovascular demands of both the HIIT burpee and sprint
running protocols were the same. However, there were significant BLa and perceived effort
differences, suggesting a higher anaerobic load associated with the burpee protocol. The
practical application of this finding is that burpees could strengthen anaerobic conditioning in
trained athletes as an alternative to regular training, and can be used by coaches in a specific
sport setting as a movement sequence that is well matched and potentially advantageous for
successful athletic competition.
66
appears.
Declaration for Thesis Chapter Five

In the case of Chapter Five the nature and extent of my contribution to the work was the following:
Steven Bingley Conducted research and wrote chapter Five

UC Y/N
______________________________________ __04__/__03__/__2019____
67
Location(s):
Australia.
Signatures Date
04/03/2019
04/03/2019
04/03/2019
68
CHAPTER FIVE: Original Research Article Two
Affiliations:
69
70
Acute neuromuscular fatigue training effects following two high intensity interval protocols:
Sprint running & burpees.
ABSTRACT
The burpee is a popular conditioning exercise, yet there is a limited understanding of the
internal load burpees place on the body. This study compared the acute neuromuscular fatigue
of two interval protocols, a burpee and a sprint running protocol, to identify internal fatigue
responses to determine ideal training load. Twenty-four (35.7 ± 8.6 years, VO2peak = 48.4 ± 5.2
mL.kg-l.min-1) moderately conditioned recreational athletes completed both protocols one week
apart, with a duration of 15 minutes each, using specific work to rest ratios. Protocols were
assessed in terms of neuromuscular function via an instrumented countermovement jump
(CMJ) and bench throw (BT) movement over 3 time points (pre, post, 24hr post). Both
protocols caused a drop in mean peak power immediately post workout, with recovery within
24 hours. However, the burpee protocol induced greater fatigue in the upper body (BT mean
power (sprint 7.91% vs. burpee 14.95%), BT mean bar height (sprint 6.67% vs. burpee
19.06%)). The differential changes in acute neuromuscular fatigue values indicate a greater
load on upper body fitness from the burpee protocol than the sprint running protocol. For sports
that require upper and lower body power to weight integration to produce a maximal effort, the
burpee could prove to be an advantageous addition to a modern strength and conditioning
program.
71
72
INTRODUCTION
Every sport requires unique skillsets and physical characteristics for optimal performance.
Typically, athletes require the ability to generate force rapidly (explosive power) and transfer
this power efficiently during specific movement patterns (Stockbrugger & Haennel, 2003).
Sport specific high intensity interval training (HIIT) elicits rapid neuromuscular co-ordination,
anaerobic and aerobic energy system adaptations (Gibala & McGee, 2008). These adaptions are
specific to the patterns and intensity of the programmed movements (Rodacki, Fowler, &
Bennett, 2002). To optimize the HIIT adaptations and avoid early fatigue during a session, the
work-to-rest ratios should ensure high intensity movements are maintained over the duration of
the work intervals (Mendez-Villanueva, Hamer, & Bishop, 2008). However, the ability to
achieve this movement in a controlled and coordinated manner with increased muscular fatigue
is an area of great debate and research (Amann et al., 2013; Bini, Diefenthaeler, & Mota,
2010).
Using body-weight movements in a sport-specific setting may enable major strength and
conditioning gains and/or significantly increase skill ability through the use of an integrated
multidimensional action (Stockbrugger & Haennel, 2003) that is ultimately more compatible
with performance goals and a better use of time. A burpee is a bodyweight movement that
requires both flexion and extension at multiple joints (Burpee, 1940). The physical strain put
onto the body to overcome the effect of gravity when posture changes and moves from the
horizontal to the vertical position rapidly, requires a large muscular activation of the lower
limbs, trunk and upper torso that can create a significant metabolic demand (Martin-Du Pan et
al., 2004). From a cell signalling perspective, exercise classification typically divides exercises
into two clear types, either, ‘strength’ or ‘cardiovascular/endurance’ (Gibala et al., 2006;
Gibala & McGee, 2008). The burpee is capable of being either a strength or a cardiovascular
73
exercise, with potential overlap into both training types simultaneously if used in the correct
format.
For the modern coach, there is a need for exercises to be quantifiable to be incorporated into
strength and conditioning programming. Little research has been conducted on the specifics of
the burpee and its effects on training related neuromuscular fatigue. However, it has been
identified that the burpee can create quality muscular fatigue due to the related complexity. Its
vigorous nature is more liable to create central and peripheral fatigue, that in turn affects the
rate at which recovery is achieved (Machado et al., 2018).
A fine line exists between balancing the ongoing skill development in already competent
athletes and physiological changes that are variable and plastic over training cycles (Young,
Cormack, & Crichton, 2011). A typical issue faced by coaches is ensuring that conditioning is
variable so that it does not result in staleness, as well as avoiding dysfunctional movement
patterns that do not allow for optimal transfer to performance. For example, typical sprint
running training, performed repeatedly under fatigue and with competition-matched intensity,
has proven to elicit numerous positive physiological adaptions. Over time and training, the
movement pattern self-adjusts to find the optimal coordination strategy to make the running
movement more efficient and comfortable (Rodacki et al., 2002). However, long term use of
running and other common cardiovascular training modes for conditioning (at different
intensities) lacks muscular load variation and potentially becomes stagnant and monotonous for
the athlete. Common conditioning cardiovascular exercises are typically limited to a single
plane of motion, requiring highly repetitious movement. Over time these do not challenge the
required movement patterns required for sport specific proprioception and kinesthetic
74
adaptations (Stockbrugger & Haennel, 2003).
The purpose of this study was to compare the acute neuromuscular fatigue of two HIIT
protocols, a burpee and a sprint running protocol, to identify internal fatigue responses to
determine ideal training load. Quantitatively, major performance characteristics such as power
output over both the upper and lower body were assessed. It was hypothesised that the burpee
protocol would create significantly more upper and lower body neuromuscular fatigue from a
single bout of HIIT than the sprint running protocol, despite matching the same session
duration and intensity.
METHODS
This study followed a repeated measures design comparing the acute neuromuscular fatigue
responses of a burpee protocol with that of a sprint running protocol, over 3 time points (pre-,
post- and 24 hours post-workout). Workouts were assessed in terms of neuromuscular function
(mean power and height), using a linear positional transducer (Gymaware, Kinetic, Canberra,
Australia) via a countermovement jump (CMJ) and bench throw (BT) movements. Each subject
participated in both sprint and burpee training sessions, in a crossover design, separated by 7-
14 days. The order of these sessions was randomised.
Twenty-four recreational athletes from a local fitness group (16 men, 8 women, age 35.7 ± 8.6
years) volunteered for the study. The participants were moderately conditioned (VO2peak = 48.4
± 5.2 mL.kg-l.min-1), participating regularly in high intensity group exercise training
sessions for a minimum of 3 days/week, for 60 minutes, for at least 3 months before the
75
commencement of the study. Participants were advised to abstain from vigorous exercise 24
hours before all testing sessions, and were to monitor their eating habits, so as to be consistent
throughout the testing period. Prior to participating, the participants signed a consent form and
were screened for suitability using the Exercise and Sport Science Australia (ESSA) Adult Pre-
Exercise Screening Tool to determine their risk of an adverse event during physical
activity/exercise. Exclusion from the study included anyone under the age of 18 years old,
anyone with an identified exercise risk from the ESSA tool, and any current injuries or
illnesses. The study received ethical approval from the Human Research Ethics Committee at
the University of Canberra, project number HREC 16-23.
The warm-up for the sprint and burpee protocol was: 50m high knees running, 50m heels to
glutes running, 50m sidestep (left), 50m sidestep (right), 10 pushups and 10 squats; 50m run at
75% speed, jog 50m, 50m run at 75% speed, 10 pushups and 10 squats; 50m run at 90% speed,
jog 50m, 50m run at 90% speed; 10 pushups and 10 jump squats. After completion, individuals
were allowed to perform their own individual warm-ups for a further 5 minutes, that consisted
of further runs, light static stretching and mobility drills.
The bench throw (BT) was conducted on a Smith machine in the bench press position, that
required the participant to transfer the greatest force and power isolated in the upper torso to
move the bar away from the body in a single maximum effort throw (Lovell et al., 2011). The
countermovement jump (CMJ) used in this study required the athlete to hold onto a broom
handle firmly across their shoulders, limiting arm movement and isolating leg drive only
(Young et al., 2011), to squat down as deep as required to achieve maximal height and power
output when jumping. After the warmup, each participant alternately started with either a
bench throw or countermovement jump, for 2 sets, followed by the other test. The participant’s
76
anthropometric details were entered into the Gymaware device, which was then calibrated with
the participant in position. On the command ‘go’, the subject conducted one maximum throw
or jump. This process was completed 5 times for each set of CMJ or BT testing. The participant
racked the bar, or placed the bar on the ground, and a 1 min rest was completed, another set
was then completed, before changing to the alternative test. Pre-testing was completed 5
minutes before starting the training one of the HIIT protocols, post-testing was commenced 2
minutes after the HIIT protocols. The 24 hour post-test was conducted 22-26 hours later for all
subjects.
The sprint running protocol used in this study is from the Australian Olympic boxing program
and used regularly by Olympic boxers in the lead up to national and international competitions.
The HIIT sprint running session was conducted on a 100m indoor synthetic running track. The
layout of the track used markers at both ends, and markers at 45m, 50m, and 55m. The timings
for the protocol are set to an Olympic boxing match to replicate as close as possible, the work-
to-rest periods of bouts of boxing based on 4 x 3 minute rounds with 1 minute rest between
round. Each round consisted of 6 x 30 second runs, that required the participants to sprint either
50m or 55m in 10 seconds, and the remainder 20 seconds used to complete the remaining
100m, ready to run back again. The first round required the participants to sprint 50m in under
10 seconds, completed 6 times. A 1 minute rest was given to the participants before the start of
the next round. The same sprint timings were conducted but now the participants had to cover
55m (sub 10 seconds), with a 45m active recovery jog (sub 20 seconds). This process was
continued for the remaining 2 rounds. Participants were advised to work as hard as possible to
achieve the required distance in time.
For the burpee, participants started in a standing position, bent their knees and placed their
77
hands onto the ground to form a base of support to transfer weight from lower body to upper
body. In a smooth action, they jumped their legs out into a pushup position and a controlled
pushup was completed, so that the chest touched the ground before the hips. They pushed back
up into a pushup position, then jumped the legs back into the crouched position. They took
hands off the ground and conducted a jump (hips locked out and the feet came off the ground at
the same time). They landed with soft knees and dropped down into the next repetition. The
HIIT burpee protocol consisted of 4 x 3 minute rounds, with a 1 minute passive rest in between,
to match the sprint running protocol. The first round consisted of 6 sets of burpees over 3
minutes with a work to rest ratio of 20 seconds of burpees/10 seconds active recovery walk.
The remaining 3 rounds had 4 sets of burpees each, at a rate of 30 seconds of burpees/15
seconds active recovery walk. Burpee repetitions were counted each set, and participants were
encouraged to maintain the same burpee rate.
Average power and height were collected using the Gymaware system before the protocol for
baseline values, 2 minutes immediately post protocol, and the recovery, 24 hours post training
protocol. Recording of burpees and sprints completed was ongoing throughout the working
phases of both. Heart rate (HR) was continuously measured throughout, with 1 second
recording intervals, from 2 minutes before and up to 2 minutes immediately after each protocol.
Blood lactate and ratings of perceived exertion were collected at 4 time points across the
sessions to monitor participant effort.
Data were analysed using SPSS (version 17; IBM Corporation, Somers, NY). Changes in
neuromuscular fatigue over 3 time points were compared between the two training modes
(Sprint/Burpee) using a two-way (between group and within group) analysis of variance
(ANOVA) and paired t tests with Bonferroni correction. To establish the similarity in work
78
profiles between the two HIIT protocols, the changes in HR over 4 time points were compared
between the two training modes (Sprint/Burpee) using a two-way (between group and within
group) analysis of variance (ANOVA) and paired t tests with Bonferroni correction. The linear
and quadratic nature of the trend between timepoints for each variable were analysed.
Statistical significance was set at p < 0.05.
RESULTS
Mean HR increased over time for both protocols. There were no differences between protocols
at any time point for group mean HR over 4 rounds (burpee 170.45 ± 1.95 bpm vs. sprint
170.54 ± 2.07 bpm; p = 0.906).
Analysis of mean power for the CMJ showed no significant group by time interaction (F2 =
0.136, p = 0.873) or main effect for group (F1 = 1.588, p = 0.221). There was a significant main
effect for time (F2 = 4.106, p = 0.023). Post hoc t-testing revealed that there was a significant
difference in sprint (2.88%) and burpee (4.04%) mean power decrease immediately post both
protocols (Figure IX). There was no significant power difference between pre-protocol and
next day CMJ testing (p > 0.005). The change between time points did not show a significant
difference between training formats in either linear (F1 = 0.139, p = 0.713) or quadratic (F1 =
0.133, p = 0.719) trends.
The mean power for BT showed no significance in the main effect for group (F1 = 2.096, p =
0.162). There was a statistically significant main effect for time (F2 = 32.144, p = 0.001) and
there was a group by time interaction (F2 = 4.637, p = 0.015). Post hoc testing identified that
79
there was a significant decrease and difference in mean power loss between sprint (7.91%) and
burpee (14.95%) collected immediately post-protocol (Figure XI), with no significant statistical
difference (p = 0.198). However, there was a large loss in mean jump height in the CMJ mean
jump height immediately post protocol, for both sprint (-3.89%) and burpee (-8.45%) protocols.
The change between timepoints did not show a significant difference between training formats
in either linear (F1 = 0.026, p = 0.873) or quadratic (F1 = 2.951, p = 0.101) trends.
Analysis of mean bar height for the BT found that there was no significant main effect for
group (F1 = 2.740, p = 0.113). A significant difference was found in the main effect for time
(F2 = 15.869, p = 0.001) and group by time interaction (F2 = 3.467, p = 0.041). Post hoc testing
showed a significant loss in mean bar height (Figure XII) immediately after both the sprint
(6.67%) and burpee (19.06%) protocols. There was no significant difference in mean bar height
between pre-protocol and next day BT testing (p = 0.139). The change between timepoints did
not show a significant difference between training formats in linear trend (F1 = 1.813, p =
0.193) but did show a significant difference in quadratic trend (F1 = 5.880, p = 0.025).
80
Table IV. Descriptive values of training sessions performed
Power (watts)
CMJ BT
Pre Post 24hr Post Pre Post 24hr Post
Sprint 2593.22 ± 2518.57 ± 2583.48 ± 431.70 ± 397.57 ± 416.87 ±

691.07 672.29 702.60 215.72 181.70 189.51
Burpee 2562.22 ± 2458.83 ± 2532.83 ± 462.04 ± 393.00 ± 448.48 ±

697.77 711.59 674.28 199.32 187.03 211.18
Bar Height (metres)
CMJ BT
Pre Post 24hr Post Pre Post 24hr Post
Sprint 0.38 ± 0.07 0.36 ± 0.07 0.36 ± 0.07 0.33 ± 0.11 0.31 ± 0.10 0.33 ± 0.11
Burpee 0.38 ± 0.09 0.34 ± 0.07 0.36 ± 0.07 0.34 ± 0.13 0.28 ± 0.10 0.32 ± 0.11
Note. All values are expressed as mean ± SD.
Figure IX. Changes in CMJ neuromuscular power
CMJ Mean Power

3500
3300
3100
2900
*
Watts
2700
2500
2300 *
2100
1900
1700
Pre Post 24 hour post
Sprint Burpee
81
Figure X. Changes in BT neuromuscular power
BT Mean Power
700
650
600
550
500
Watts
450
400
350 *
300
250
200
^ Sprint Burpee ^
Figure XI. Changes in CMJ neuromuscular bar height
CMJ Mean Height

0.5
0.45
Bar Distance (cm)
0.4 *
0.35
*
0.3
0.25
0.2
Sprint Burpee
82
Figure XII. Changes in BT neuromuscular bar height
BT Mean Height
0.49
0.44
Bar Distance (cm)
0.39
0.34 *
0.29
*
0.24
0.19
0.14
^ Sprint Burpee ^
Figure IX, X, XI, XII. Changes in neuromuscular fatigue during the CMJ and BT expressed as mean values for the 3
timepoints. * significant difference between timepoints within each group. ^ significant difference between groups in quadratic
trend.
DISCUSSION
This study investigated neuromuscular fatigue responses to two heart rate-matched HIIT
protocols using valid and reliable performance measures of mean power and mean bar height
during both a CMJ and BT. The purpose of this study was to compare the acute neuromuscular
fatigue of two HIIT protocols to identify internal fatigue responses to determine ideal training
load in a modern strength and conditioning environment. The primary findings of the study
were that the burpee only protocol elicited greater neuromuscular fatigue, when matched for
similar workload intensity and session duration. This has potential performance value in
targeting key training outcomes and maintaining training variety.
The neuromuscular fatigue shown during the sequence of testing the CMJ for sprint and burpee
had similar starting values. Both HIIT protocols created noticeable neuromuscular fatigue, with
83
mean CMJ height showing significantly greater fatigue after the burpee protocol. The CMJ
performance immediately post HIIT may have been impaired due to fatigue of the knee
extensors and flexors, reflecting the effects of high intensity localised muscle loads associated
with the running gait but more so the deep knee bend and vertical jump required in the burpee.
Previous research has shown reductions of 7-9% in peak torque of the knee extension and
flexion immediately following HIIT sprint running (Andersson et al., 2008), while no research
is available for the use of the burpee. All CMJ measures returned to baseline levels 24 hours
later in both protocols. The power output for the BT was not significantly different between
interventions, with power loss over both HIIT protocols showing a measurable difference in
immediate post-protocol BT performance, with values returned to similar starting values 24
hours post.
As discussed, both CMJ and BT mean power and CMJ mean bar height were affected over both
protocols, with results from this study derived from a level of neuromuscular fatigue typically
seen in other HIIT workouts. The largest value change occurred during the bar height thrown in
the BT, with similar starting values for both protocols. The neuromuscular fatigue that occurred
during the burpee protocol resulted in a significant loss in upper body pushing explosiveness,
when compared to sprint running. The strategy for muscle recruitment to perform a burpee or
the sprinting action may be adjusted to preserve muscle functionality and maintain the desired
performance task (Puri, Gupta, & Bannerji, 1983). However the underlying acute reduction in
maximal force output is still heavily limited and dictated by an individual athletes’ power
qualities and the rate of force development (Argus, Gill, & Keogh, 2012). The burpee
movement is well suited to the specific action conducted during the BT action, and therefore
resulted in greater neuromuscular fatigue than the sprint running movement on recovery 24
hours post.
84
It has been shown that the upper body has a higher percentage of type 2 muscle fibers and
extracts less oxygen when compared to the active lower body, resulting in significant
differences in neuromuscular and cardiovascular functions between the upper and lower body
during exercise (Lovell et al., 2011). Inhibited spinal motor neuron output (Amann et al.,
2013), limited muscle perfusion and a greater reliance on anaerobic glycolysis, may account for
the decreased performance and increased skeletal muscle fatigue (Amann et al., 2011) during
the burpee. The integration of a complex multidimensional movement, like the burpee, requires
the athlete to self-adjust the combination of upper and lower body strength and power use to
maximise performance (Stockbrugger & Haennel, 2003). Performance of the musculoskeletal
system during the two HIIT protocols created fatigue-dependent performance loss. In a typical
training environment, an athlete may have multiple external and internal training limitations
that could invoke a different response than was achieved in the controlled conditions of this
study.
The burpee protocol with the upper body pushing action and a lower body vertical jump done
at speed and with upper and lower body integration, is not natural and is an un-accustomed
action not typically used in daily life, when compared to the lower limbs during the
running/walking gait used in everyday life (Rodrigues et al., 2010). The running gait in this
protocol was a common single straight-line drill using legs, arms and an upright controlled
trunk posture to increase and decrease acceleration as efficiently as possible, while force output
gradually decreases due to training fatigue over the course of the protocol. The burpee
however, is significantly more erratic in trunk posture and its rapidly changing position,
requiring more concentration and significantly fewer repetitions of segmental movement to
achieve performance-related fatigue. The BT results for the burpee were to be expected due to
the explosive nature of moving from jumping position to a prone position under control.
85
However, the pushing action was significantly fatigued in both power and bar height in
response to the basic sprinting action. It is tenable that the forceful arm swing used during
sprinting created performance-related fatigue for the pushing action required for the BT. It was
observed during the study that the pushup completed during the burpee uses the upper body
more efficiently by forcing it into an actionable movement that could have quantifiable
relevance in improving a pushing action. Combining that with a body-weight movement,
requiring integration of multiple joints across different planes, could transfer into a legitimate
sport specific skill.
The results from this study identify that the use of a body-weight movement that integrates both
upper and lower body and the transfer of necessary power into a functional sport specific
action, could potentially aid in further improvements to athletic performance (Stockbrugger &
Haennel, 2003). Both HIIT protocols induced similar lower limb fatigue levels, but the burpee
protocol in particular enabled upper body fatigue to be coupled with lower body fatigue in a
single training format. Based on the findings of the current study, the use of the burpee
performed better for time vs reward for full-body fatigue when compared against a typical
sprint running format. The specific strength and resistance conducted during sport training
needs to be physiologically relevant in relation to load and power outputs to best resemble the
changes needed to maximise neuromuscular training adaptions (García-Ramos et al., 2015),
and recovery strategies.
86
CONCLUSION
In conclusion, the effects from these two protocols showed evidence of intramuscular and
metabolic disruption during and immediately post workout, however recovery was achieved 24
hours later in both HIIT protocols. The differential changes in acute neuromuscular fatigue
values indicate a greater potential for upper body fitness benefits from the burpee protocol than
the sprint running protocol. The use of the burpee in a correct format could potentially create a
greater training demand on the lower body, but more so the upper body. For sports that require
upper and lower body power to weight integration to produce a maximal effort, the burpee
could prove to be an advantageous addition to a modern strength and conditioning program.
87
88
appears.
Declaration for Thesis Chapter Six

In the case of Chapter Six the nature and extent of my contribution to the work was the following:
Steven Bingley Conducted research and wrote chapter Six

UC Y/N
______________________________________ __04__/__03__/__2019____
89
Location(s):
Australia.
Signatures Date
04/03/2019
04/03/2019
04/03/2019
90
CHAPTER SIX: Conclusions and Recommendations
The present thesis focused on the burpee, used in a purposefully designed HIIT protocol to
match the physiological responses of a sprint running protocol that is currently being used by
Olympic level boxers for Boxing Australia.
Literature review of the physiological factors affecting performance in amateur boxing.
A boxer is required to strike the opposition without being hit in return. From a physiological
standpoint, to accomplish this a balance between a high anaerobic threshold and aerobic power
is required (Guidetti et al., 2002), while delaying the onset of fatigue over the course of the
fight. By increasing the boxers’ individual lactate tolerance, and their efficiency of oxygen
consumption, a boxer can achieve a faster recovery in the rest periods (lal Khanna & Manna,
2006). Besides boxing-specific technical and tactical training, these basic physical training
considerations provide the coach/athlete with a framework to develop the athlete faster and
more time efficiently (Lenetsky et al., 2013). Sport-specific cardiovascular conditioning, that
mimics muscular actions and metabolic requirements of the boxing bout should be the first aim
for any coach/athlete. This focus provides a foundation for all other testing/training protocols
and aids in monitoring training load and getting the greatest return on investment (Chaabène et
al., 2015).
The burpee enigma: literature review.
Over the past 78 years, less than 30 peer-reviewed papers have been published that studied
burpees. As a result, the strength and conditioning community still lacks clear guidance in the
appropriate use of the burpee, both as a testing format and a strength and conditioning exercise.
91
The research conducted to date has identified that the burpee and its multiple variations are
classified as vigorous exercises, and the specific ways in which they are used can affect the
training outcome heavily. There are many possibilities for future burpee research, such as the
need to focus on the role of upper/lower body power to weight ratios, the effect of different
anthropometric values (limb length, mobility, flexibility) as it relates to burpee performance,
and the appropriate application and use of the burpee in short-term strength and conditioning
meso- and micro- training cycles.
Acute physiological and perceptual training effects following two high intensity interval
training protocols: Sprint running & burpees.
The present study found that the cardiovascular demands of both the HIIT burpee and sprint
running protocols were the same. However, there were significant BLa and perceived effort
differences, suggesting a higher anaerobic load associated with the burpee protocol. The results
from this study highlight that the use of HIIT burpee or sprint running protocols for
conditioning requires consideration of the movement and physiological characteristics of the
chosen sport. The practical application of these findings is that burpees could strengthen
anaerobic conditioning in trained athletes, and can be used by coaches in a specific sport setting
as a movement sequence that is well matched and potentially advantageous for successful
athletic competition.
Acute neuromuscular fatigue training effects following two high intensity interval protocols:
Sprint running & burpees.
This study presented evidence of intramuscular and metabolic disruption during the two HIIT
92
protocols and immediately post-workout, however recovery was achieved 24 hours later in
both. The differential changes in acute neuromuscular fatigue values indicate a greater potential
for upper body fitness benefits from the burpee protocol than the sprint running protocol. Both
HIIT protocols induced similar lower limb fatigue levels, but the burpee protocol in particular
enabled upper body fatigue to be coupled with lower body fatigue in a single training format.
For sports that require upper and lower body power integration to produce a maximal effort, the
burpee could prove to be an advantageous addition to a strength and conditioning program.
Thesis findings
Sport-specific cardiovascular conditioning that mimics muscular actions and metabolic
requirements of the boxing bout should be the first aim for any coach. The sprint running
protocol described in this thesis is used by the current Australian boxing team head coach to
prepare his boxers ahead of major competition. His wealth of experience is evidence that it
provides an appropriate stimulus for aerobic and anaerobic conditioning of the cardiovascular
system and lower body musculature. In the present thesis, both burpee and sprint HIIT
protocols elicited a similar cardiovascular strain to the demands of simulated boxing
competition reported in the literature. However, the higher BLa, RPE and neuromuscular
fatigue responses to the burpee HIIT, when compared to the sprint HIIT, indicated that this
training methodology could offer an added benefit of a simultaneous training stimulus to the
upper body. When completed in the correct format, the burpee could potentially provide the
coach with a single bodyweight movement that will train an athlete’s cardiovascular system as
well as improve upper and lower body anaerobic and muscular endurance. Equally important
for boxing performance, burpee training requires the athlete to be proficient in the key synergy
of upper and lower body coordination, to produce maximum output in a single sequential
action.
93
The current programme of research presented in this thesis has added to the limited body of
literature that explains the burpee, its physiological impacts as a training tool, and integrates the
physiology of the burpee to previous knowledge of boxing physiology.
94
REFERENCES
Alberghini, D. (1949). A correlation study of the Burpee Test, 100-yard run, and Classification
Index 111. Doctoral Dissertation, Boston University.
Amann, M., Blain, G. M., Proctor, L. T., Sebranek, J. J., Pegelow, D. F., & Dempsey, J. A.
(2011). Implications of group III and IV muscle afferents for high-intensity endurance
exercise performance in humans. Journal of Physiology, 589(21), 5299–5309.
http://doi.org/10.1113/jphysiol.2011.213769
Amann, M., Venturelli, M., Ives, S. J., McDaniel, J., Layec, G., Rossman, M. J., & Richardson,
R. S. (2013). Peripheral fatigue limits endurance exercise via a sensory feedback-mediated
reduction in spinal motoneuronal output. Journal of Applied Physiology, 115(3), 355–364.
http://doi.org/10.1152/japplphysiol.00049.2013
Andersson, H., Raastad, T., Nilsson, J., Paulsen, G., Garthe, I., & Kadi, F. (2008).
Neuromuscular fatigue and recovery in elite female soccer: Effects of active recovery.
Medicine and Science in Sports and Exercise, 40(2), 372–380.
http://doi.org/10.1249/mss.0b013e31815b8497
Argus, C. K., Gill, N. D., & Keogh, J. W. L. (2012). Characterization of the differences in
strength and power between different levels of competition in rugby union athletes.
Journal of Strength and Conditioning Research, 26(10), 2698–2704.
http://doi.org/10.1519/JSC.0b013e318241382a
Arseneau, E., Mekary, S., & Léger, L. A. (2011). VO₂ Requirements of Boxing Exercises.
Journal of Strength and Conditioning Research, 25(2), 348–359.
http://doi.org/10.1519/JSC.0b013e3181ef64cb
Bini, R. R., Diefenthaeler, F., & Mota, C. B. (2010). Fatigue effects on the coordinative pattern
95
during cycling: Kinetics and kinematics evaluation. Journal of Electromyography and
Kinesiology, 20(1), 102–107. http://doi.org/10.1016/j.jelekin.2008.10.003
Borg, G. A. (1982). Psychophysical bases of perceived exertion. Med Sci Sports Exerc, 15(5),
377–381. http://doi.org/10.1249/00005768-198205000-00012
Brooks, G. (1986). The lactate shuttle during exercise and recovery. Medicine and Science in
Sports and Exercise, 18(3), 360–368.
Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the
programming puzzle: Part I: Cardiopulmonary emphasis. Sports Medicine, 43(5), 313–
338. http://doi.org/10.1007/s40279-013-0029-x
Burpee, R. H. (1940). Seven Quickly Administered Tests of Physical Capacity and their use in
detecting physical incapacity for motor activity in men and boys. Bureau of Publications
of Columbia University.
Carrera-Quintanar, L., Funes, L., Vicente-Salar, N., Blasco-Lafarga, C., Pons, A., Micol, V., &
Roche, E. (2015). Effect of polyphenol supplements on redox status of blood cells: a
randomized controlled exercise training trial. European Journal of Nutrition, 54(7), 1081–
1093. http://doi.org/10.1007/s00394-014-0785-x
Chaabène, H., Tabben, M., Mkaouer, B., Franchini, E., Negra, Y., Hammami, M., … Hachana,
Y. (2015). Amateur Boxing: Physical and Physiological Attributes. Sports Medicine,
45(3), 337–352. http://doi.org/10.1007/s40279-014-0274-7
Coutts, A., Rampinini, E., Marcora, S. M., Castagna, C., & Impellizzeri, F. M. (2009). Heart
rate and blood lactate correlates of perceived exertion during small-sided soccer games.
Journal of Science and Medicine in Sport, 12(1), 79–84.
http://doi.org/10.1016/j.jsams.2007.08.005
96
Coutts, A., Reaburn, P., & Abt, G. (2003). Heart rate, blood lactate concentration and estimated
energy expenditure in a semi-professional rugby league team during a match: A case
study. Journal of Sports Sciences, 21(2), 97–103.
http://doi.org/10.1080/0264041031000070831
Davis, P., Leithäuser, R. M., & Beneke, R. (2014). The energetics of semicontact 3 × 2-min
amateur boxing. International Journal of Sports Physiology and Performance, 9(2), 233–
239. http://doi.org/10.1123/IJSPP.2013-0006
Davis, P., Wittekind, A., & Beneke, R. (2013). Amateur boxing: Activity profile of winners
and losers. International Journal of Sports Physiology and Performance, 8(1), 84–91.
http://doi.org/10.1123/ijspp.8.1.84
de Lira, C. A. B., Peixinho-Pena, L. F., Vancini, R. luiz, de Freitas, R. J., Fachina, G., de
Almeida, A. A., … da Silva, A. C. (2013). Heart rate response during a simulated Olympic
boxing match is predominantly above ventilatory threshold 2: a cross sectional study.
Open Access Journal of Sports Medicine, 175. http://doi.org/10.2147/OAJSM.S44807
East, W. B. (2013). A Historical Review and Analysis of Army Physical Readiness Training
and Assessment.
El-Ashker, S., & Nasr, M. (2012). Effect of boxing exercises on physiological and biochemical
responses of Egyptian elite boxers. Journal of Physical Education and Sport, 12(1), 111–
116. http://doi.org/10.7752/jpes.2012.01018
Esfarjani, F., & Laursen, P. B. (2007). Manipulating high-intensity interval training: Effects on
over VO2 max, the lactate threshold and 3000 m running performance in moderately
trained males. Journal of Science and Medicine in Sport, 10(1), 27–35.
http://doi.org/10.1016/j.jsams.2006.05.014
97
García-Ramos, A., Padial, P., Haff, G. G., Argüelles-Cienfuegos, J., García-Ramos, M., Conde-
Pipó, J., & Feriche, B. (2015). Effect of different interrepetition rest periods on barbell
velocity loss during the ballistic bench press exercise. Journal of Strength and
Conditioning Research, 29(9), 2388–2396. http://doi.org/10.1519/JSC.0000000000000891
Ghosh, A. K. (2016). Heart Rate, Oxygen Consumption and Blood Lactate Responses During
Specific Training in Amateur Boxing, 22(1), 1–12.
Gibala, M. J., Little, J. P., MacDonald, M. J., & Hawley, J. A. (2012). Physiological
adaptations to low-volume, high-intensity interval training in health and disease. The
Journal of Physiology, 590(5), 1077–1084. http://doi.org/10.1113/jphysiol.2011.224725
Gibala, M. J., Little, J. P., Van Essen, M., Wilkin, G. P., Burgomaster, K. A., Safdar, A., …
Tarnopolsky, M. A. (2006). Short-term sprint interval versus traditional endurance
training: similar initial adaptations in human skeletal muscle and exercise performance.
The Journal of Physiology, 575(3), 901–911. http://doi.org/10.1113/jphysiol.2006.112094
Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity
interval training: a little pain for a lot of gain? Exercise and Sport Sciences Reviews, 36(2),
58–63.
Gist, N. H., Freese, E. C., & Cureton, K. J. (2014). Comparison of responses to two high-
intensity intermittent exercise protocols. Journal of Strength and Conditioning Research,
28(11), 3033–3040. http://doi.org/10.1519/JSC.0000000000000522
Gist, N. H., Freese, E. C., Ryan, T. E., & Cureton, K. J. (2015). Effects of Low-Volume, High-
Intensity Whole-Body Calisthenics on Army ROTC Cadets. Military Medicine, 180(5),
492–498. http://doi.org/10.7205/MILMED-D-14-00277
Guidetti, L., Musulin, A., & Baldari, C. (2002). Physiological factors in middleweight boxing
98
performance. Journal of Sports Medicine and Physical Fitness, 42(3), 309–314.
Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., … Hoff, J. (2007).
Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine
and Science in Sports and Exercise, 39(4), 665–671.
http://doi.org/10.1249/mss.0b013e3180304570
Hübner-Woźniak, E., Kosmol, A., & Błachnio, D. (2011). Anaerobic capacity of upper and
lower limbs muscles in combat sports contestants. Journal of Combat Sports and Martial
Arts, 2(2), 91–94. http://doi.org/10.5604/20815735.1047140
Keller, H. (1947). A Physical Fitness Manual for Army Ground Forces.
Kuhn, S. (2013). The Culture of CrossFit : A Lifestyle Prescription for Optimal Health and
Fitness. Illinois State University.
lal Khanna, G., & Manna, I. (2006). Study of physiological profile of Indian boxers. Journal of
Sports Science and Medicine, 5(CSSI-1), 90–98.
Lenetsky, S., Harris, N., & Brughelli, M. (2013). Assessment and Contributors of Punching
Forces in Combat Sports Athletes. Strength and Conditioning Journal, 35(2), 1–7.
http://doi.org/10.1519/SSC.0b013e31828b6c12
Lovell, D., Mason, D., Delphinus, E., Eagles, A., Shewring, S., & McLellan, C. (2011). Does
upper body strength and power influence upper body wingate performance in men and
women? International Journal of Sports Medicine, 32(10), 771–775.
http://doi.org/10.1055/s-0031-1277206
Machado, A. F., Baker, J. S., Figueira Junior, A. J., & Bocalini, D. S. (2017). High-intensity
interval training using whole-body exercises: Training recommendations and
methodological overview. Clinical Physiology and Functional Imaging, (May).
99
http://doi.org/10.1111/cpf.12433
Machado, A. F., Evangelista, A. L., Miranda, J. M. Q., Teixeira, C. V., Rica, R. L., Lopes, C.
R., … Bocalini, D. S. (2018). Description of training loads using whole-body exercise
during high-intensity interval training. Clinics, 73(October).
http://doi.org/10.6061/clinics/2018/e516
Martin-Du Pan, R. C., Benoit, R., & Girardier, L. (2004). The role of body position and gravity
in the symptoms and treatment of various medical diseases. Swiss Medical Weekly.
http://doi.org/2004/37/smw-09765
McRae, G., Payne, A., Zelt, J. G. E., Scribbans, T. D., Jung, M. E., Little, J. P., & Gurd, B. J.
(2012). Extremely low volume, whole-body aerobic–resistance training improves aerobic
fitness and muscular endurance in females. Applied Physiology, Nutrition, and
Metabolism, 37(6), 1124–1131. http://doi.org/10.1139/h2012-093
Mendez-Villanueva, A., Hamer, P., & Bishop, D. (2008). Fatigue in repeated-sprint exercise is
related to muscle power factors and reduced neuromuscular activity. European Journal of
Applied Physiology, 103(4), 411–419. http://doi.org/10.1007/s00421-008-0723-9
Menzies, P., Menzies, C., McIntyre, L., Paterson, P., Wilson, J., & Kemi, O. J. (2010). Blood
lactate clearance during active recovery after an intense running bout depends on the
intensity of the active recovery. Journal of Sports Sciences, 28(9), 975–982.
http://doi.org/10.1080/02640414.2010.481721
Meyer, L. T., Smith, T. S., & Moore, J. (1994). Expert Panel Review of Naval Special
Warefare Calisthenics: Sports Medicine Conference Summary Expert Panel Review of
Naval Special Warefare Calisthenics. Expert Panel Review of Naval Special Warfare
Calisthenics: Sports Medicine Conference Summary.
100
Moura, C. De, Accioly, A., Machado, N., Vieira, L. L., Abreu, S. De, Soares, P. M., … Costa,
E. E. (2016). Jiu-Jitsu Athletes’ Cardiovascular Responses in an Adapted Burpee Test.
Asian Journal of Science and Technology, 07(January), 2208–2212.
Ouergui, I., Hammouda, O., Chtourou, H., Gmada, N., & Franchini, E. (2014). Effects of
recovery type after a kickboxing match on blood lactate and performance in anaerobic
tests. Asian Journal of Sports Medicine, 5(2), 99–107. http://doi.org/10.1007/s00421-009-
1134-
Podstawski, R., Kasietczuk, B., Boraczyński, T., Boraczyński, M., & Choszcz, D. (2013).
Relationship Between BMI and Endurance-Strength Abilities Assessed by the 3 Minute
Burpee Test. International Journal of Sports Science, 3(1), 28–35.
http://doi.org/10.5923/j.sports.20130301.06
Podstawski, R., Mańkowski, S., & Raczkowski, M. (2014). The Level of Strength and
Endurance-Strength Abilities of Female Early Education Teachers as Examined by The
Medicine ball Forward Throw and the 3 min Burpee Test: A Comparative Analysis. Lase
Journal of Sport Science, 5, 93–109. Retrieved from www.alemande.lv
Podstawski, R., Markowski, P., Choszcz, D., Klimczak, J., Romero Ramos, O., & Merino
Marban, R. (2016). Methodological aspect of evaluation of the reliability the 3-Minute
Burpee Test. Archives of Budo Science of Martial Arts and Extreme Sports,
12(December), 137–144.
Podstawski, R., Markowski, P., Choszcz, D., & Zurek, P. (2016). Correlations between
anthropometric indicators, heart rate and endurance-strength abilities during high-intensity
exercise of young women. Archives of Budo Science of Martial Arts and Extreme Sports,
12(May), 17–24.
Price, M., & Halabi, K. (2005). The effects of work-rest duration on intermittent exercise and
101
subsequent performance. Journal of Sports Sciences, 23(8), 835–842.
http://doi.org/10.1080/02640410400021971
Puri, R. S., Gupta, S., & Bannerji, R. N. (1983). Radioactive and nonradioactive bromide
partition tests (BPT) in meningitis and meningoencephalitis. The Journal of the
Association of Physicians of India, 31(11), 693–695.
Ratamess, N., Rosenberg, J., Klei, S., Dougherty, B., Kang, J., Smith, C., … Faigenbaum, A.
(2015). Comparison of the acute metabolic responses to traditional resistance, body-
weight, and battling rope exercises. The Journal of Strength & Conditioning Research,
29(1), 47–57.
Rodacki, A. L. F., Fowler, N. E., & Bennett, S. J. (2002). Vertical jump coordination: fatigue
effects. Medicine & Science in Sports & Exercise, 34(1), 105–116.
http://doi.org/10.1097/00005768-200201000-00017
Rodrigues, B., Dantas, E., De Salles, B., Miranda, H., Koch, A. J., Willardson, J. M., & Simao,
R. (2010). Creatine Kinase and Lactate Dehydrogenase Responses after Upper-Body
Resistance Exercise with Different Rest Intervals. Journal of Strength and Conditioning
Research, 24(6), 1657–1662.
Seiler, S., Haugen, O., & Kuffel, E. (2007). Autonomic recovery after exercise in trained
athletes: Intensity and duration effects. Medicine and Science in Sports and Exercise,
39(8), 1366–1373. http://doi.org/10.1249/mss.0b013e318060f17d
Seiler, S., & Hetlelid, K. (2005). The impact of rest duration on work intensity and RPE during
interval training. Medicine and Science in Sports and Exercise, 37(9), 1601–1607.
http://doi.org/10.1249/01.mss.0000177560.18014.d8
Seiler, S., & Kjerland, G. Ø. (2006). Quantifying training intensity distribution in elite
102
endurance athletes: Is there evidence for an “optimal” distribution? Scandinavian Journal
of Medicine and Science in Sports, 16(1), 49–56. http://doi.org/10.1111/j.1600-
0838.2004.00418.x
Siska, L., & Brodani, J. (2017). Use of Burpees in Combat Sports Conditioning Training – A
Pilot Study. International Journal of Sports and Physical Education, 3(4).
http://doi.org/10.20431/2454-6380.0304001
Smith, M., Dyson, R., Hale, T., Hamilton, M., Kelly, J., & Wellington, P. (2001). The effects
of restricted energy and fluid intake on simulated amateur boxing performance.
International Journal of Sport Nutrition and Exercise Metabolism, 11(July 2016), 238–
247. http://doi.org/10.1123/ijsnem.11.2.238
Smith, M. S. (2006). Physiological profile of senior and junior England international amateur
boxers. Journal of Sports Science and Medicine, 5(CSSI-1), 74–89.
Stockbrugger, B., & Haennel, R. (2003). Contributing factors to performance of a medicine ball
explosive power test: a comparison between jump and nonjump athletes. Journal of
Strength and Conditioning Research, 17(4), 768–774. http://doi.org/10.1519/1533-
4287(2003)017<0768:CFTPOA>2.0.CO;2
Tomlin, D. L., & Wenger, H. A. (2001). The Relationship Between Aerobic Fitness and
Recovery from High Intensity Intermittent Exercise. Sports Medicine, 31(1), 1–11.
http://doi.org/10.2165/00007256-200131010-00001
Vercruyssen, F. (2005). Cadence selection affects metabolic responses during cycling and
subsequent running time to fatigue. British Journal of Sports Medicine, 39(5), 267–272.
http://doi.org/10.1136/bjsm.2004.011668
Young, W., Cormack, S., & Crichton, M. (2011). Which jump variables should be used to
103
assess explosive leg muscle function? International Journal of Sports Physiology and
Performance, 6(1), 51–57. http://doi.org/10.1123/ijspp.6.1.51
Zoller, J. K., He, J., Ballew, A. T., Orr, W. N., & Flynn, B. C. (2017). Novel use of a
noninvasive hemodynamic monitor in a personalized, active learning simulation.
Advances in Physiology Education, 41, 266–269. http://doi.org/10.1152/advan.00185.2016
104
Appendices I
105
106
Appendices II
Participant Information Form
Project Title
A comparison between two High Intensity Interval Training (HIIT) protocols for combat
sport conditioning: burpee versus sprint running.
Researcher
Name: Steven Bingley

Faculty: Faculty of
Health Phone:
Email: 3064436@uni.canberra.edu.au
Supervisor
Name: Dr Jeremy Witchalls
Phone:
Email: jeremy.witchalls@canberra.edu.au
Project Aim
The aim of this research is to compare two interval training sessions for their utility in training
elite combat sport athletes: sprint interval running and burpees.
Benefits of the Project
The information gained from this research will be used to inform strength and conditioning coaches
and sport coaches regarding the relative value of interval burpee and interval running training
sessions for combat sport athletes.
General Outline of the Project
The project seeks to directly compare the physiological effects of two different training sessions. One
is
a sprint interval running session regularly prescribed by elite Australian amateur boxers, and the
other is a burpee specific protocol that will replicate the same anaerobic response as the running
protocol.
Participant Involvement
If you agree to participate in the research, you will be asked to:
1) Attend the Australian Institute of Sport on 5 separate occasions

2) Exercise at, or near, your maximal heart rate for approximately 15-20 minutes ono
three of those occasions.
107
3) Have measures collected to record your physical response to the training: blood lactate
concentration, heart rate, oxygen consumption, and muscular power in the upper and
lower body.
4) Answer questions about your experience of the training sessions, such as Rating of
Perceived
Exertion and adherence to training intensity.
Participation in the research is completely voluntary and you may, without any penalty, decline to
take part or withdraw at any time without providing an explanation, or refuse to answer a
question. Note that while it will be evident to the lead researcher whether a client agrees to
participate in the research or not, this will have no effect in future relationships (e.g. no effect on
quality of relationship between client and instructor for Original Bootcamp clients). The lead
investigator respects the right of clients to choose not to participate in research.
Upper and lower body muscular strength will be tested in a gym by conducting 2 exercises. A
bench throw (BT) and a counter movement jump (CMJ) will be tested using a device called
Gymaware, to collect performance related data.
During the training sessions, participants will wear a mouthpiece and noseclip to help measure
oxygen consumption. This is conducted to determine the rates of oxygen required for the body
and associated metabolic variables to maintain their current work output. The mouthpiece is a
molded lightweight non latex designed device that is comfortable enough for the participant to
wear without impairing performance.
Blood lactate concentrations will be collected from the participant by the use of a lactate
analyser, the process involves pricking the index finger of the participant with a small lancet to
collect a small blood sample to analyse blood lactate concentrations. All researcher are fully-
trained in infection control procedures to ensure your safety.
Heart rate will be monitored during all training sessions, using a polar heart rate monitor that is
worn on the wrist of the participant, and a strap worn across the chest.
Verbal questions will be asked throughout the sessions as to the ratings of your perceived
exertion, this is to determine your physical discomfort at that time.
With exercising, there is always the possibility that participants may get injured, even with
supervision regardless of the exercise. All supervisors will have a minimum of a level 1 strength and
conditioning qualification, and participants will be demonstrated correct technique at the start and
throughout, and will be required to maintain throughout the entire study. Privacy and
confidentiality for all data collected, will be stored securely and only accessed by the researcher.
Great care will be taken to ensure that any reports of the data do not identify any individual or
their circumstances.
108
Confidentiality
Only the researcher will have access to the individual information provided by clients. Privacy and
confidentiality will be assured at all times. The research outcomes will be provided in a report to
the participant and may be presented at conferences and written up for publication. However, in
all these reports, the privacy and confidentiality of individuals will be protected.
Anonymity
Due to the need to collect personal and health information from clients, it is not possible for the
research to be anonymous. However, please be assured that all reports of the research will
contain no information that can identify any individual and all information will be kept in the
strictest confidence.
Data Storage
The information collected will be stored securely on a password protected computer throughout
the project and then stored at the Australian Institute of Sport for the required five year period
after which it will be destroyed according to university protocols.
Ethics Committee Clearance
The project has been approved by the Human Research Ethics Committee of the University (HREC –
insert number here).
Queries and Concerns
Queries or concerns regarding the research can be directed to the researcher and/or supervisor.
Their contact details are at the top of this form. You can also contact the University of Canberra’s
Human Research Ethics Officer, Mr Hendryk Flaegel, via phone 02 6201 5220 or email
hendryk.flaegel@canberra.edu.au.
If you would like some guidance on the questions you could ask about your participation please
refer to the Participants’ Guide located at
http://www.canberra.edu.au/ucresearch/attachments/pdf/a- m/Agreeing-to-participate-in-
research.pdf
109
110
Appendices III
Consent Form
Project Title
A comparison between two High Intensity Interval Training (HIIT) protocols for combat
sport conditioning: burpee versus sprint running
Consent Statement
I have read and understood the information about the research. I am not aware of
any condition that would prevent my participation, and I agree to participate in this
project. I have had the opportunity to ask questions about my participation in the
research. All questions I have asked have been answered to my satisfaction.
Please indicate whether you agree to participate in each of the following parts of the
research (please indicate which parts you agree to by putting a cross in the relevant
box):
£ Attend the Australian Institute of Sport on 5 separate occasions

£ Exercise at, or near, your maximal heart rate for approximately 15-20 minutes ono
three of those occasions
£ Have noninvasive measures collected from the participant, such as Heart Rate,
Metabolic, Blood Lactate, Upper/Lower Body Power and Ratings of Perceived
Exertion.
£ Answer questions about your experience of the training sessions, such as Rating of
Perceived Exertion and adherence to training
intensity.
Name……………………………………………………………………….……………………...
Signature………….........................................................……………
Date ………………………………….
A summary of the research report can be forwarded to you when published. If you
would like to receive a copy of the report, please include your mailing (or email)
address below.
Name…………………………………………………………………………….…………….....……….
Address………………………………………..……………………………………….…………………..
111
112
Appendices IV
Burpee run sheet
1. Collect subject from the front of High performance centre (HPC) and walk them to indoor track.
2. Get them to leave all their belongings at the main table
3. Get them to start the standard sprint/burpee warm up
- 50m high knees running
- 50m heels to glutes running
- 50m left facing sidestep (toe to toe)
- 50m right facing sidestep (toe to toe)
- 10 x pushups
- 10 x Squats
- 50m x Run @ 75%
- 50m x jog
- 50m x Run @ 75%
- 50m x jog
- 10 x pushups
- 10 x Squats
- 50m x Sprint @ 90%
- 50m x jog
- 50m x jog
- 10 x pushups
- 10 x Jump Squats (note, last 5 reps, the jump is for maximum height).
4. 5 mins of their own warm up.
5. Bring the subject over to the neuromuscular testing area, approx 25m away.
6. Each subject alternatively start with either a bench throw or countermovement jump first, followed
by the other.
7. Both bench throw and countermovement protocols are the same, 2 sets of 5 reps for each.
- Gymaware is already in position with the subjects details imputed
113
- Subject gets into position, and the device is calibrated.
- On the command ‘go’, the subject conducts one maximum throw or jump.
- This is completed 5 times.
- The subject gets told to rack the bar, or place the bar on the ground.
- 1 min rest, another set is required
- 1 min rest, as the device is changed over and imputed in for the other test.
- Process is repeated now for the opposite test (2 sets of 5 reps).
8. Polar heart rate monitor is attached to the subject, and tested for connectivity
9. Burpee protocol, lactate and RPE is explained to the subject.
10. Recording is set up on speakers, with a lead in time of 1min before the start of sprints.
11. At the 50 sec mark on the recording, the heart rate monitor is started.
12. Start Burpees, 4 x 3min rounds
- Round 1, 6 x 20 sec sets of burpees (2mins of work)
- 20 sec Burpees, 10 sec active rest
- 1 min passive rest, collect RPE first, and then lactate. Once collected, get them to walk
around before the next round commences.
114
- 1 min rest, collect final RPE, and final lactate.
13. Once collected, get them to walk over to neuromuscular testing area, and not sit down.
14. Record 2 min post recovery heart rate, during this time. Clean up blood cart, and set up gymaware
for post testing.
15. Heart rate monitor is turned off after 2 mins.
16. Neuromuscular test is exactly the same, in the same order, so if they did bench throw first in their
pre testing, then they do bench throw again in their post and 24hr post testing.
17. Complete Neuromuscular testing, 2 sets of 5 reps of both exercises.
18. Testing is now complete. Heart rate data was downloaded to computer.
19. The subject was advised to conduct cool down stretches.
20. Check HR trace and show the subject for initial feedback.
21. Walk the subject out of the HPC and collect the next subject for testing.
115
116
Appendices V
Sprint run sheet
1. Collect subject from the front of High performance centre (HPC) and walk them to indoor track.
2. Get them to leave all their belongings at the main table
3. Get them to start the standard sprint/burpee warm up
- 50m high knees running
- 50m heels to glutes running
- 50m left facing sidestep (toe to toe)
- 50m right facing sidestep (toe to toe)
- 10 x pushups
- 10 x Squats
- 50m x Run @ 75%
- 50m x jog
- 50m x Run @ 75%
- 50m x jog
- 10 x pushups
- 10 x Squats
- 50m x jog
- 50m x jog
- 10 x pushups
- 10 x Jump Squats (note, last 5 reps, the jump is for maximum height).
4. 5 mins of their own warm up.
5. Bring the subject over to the neuromuscular testing area, approx 25m away.
6. Each subject alternatively start with either a bench throw or countermovement jump first, followed
by the other.
117
7. Both bench throw and countermovement protocols are the same, 2 sets of 5 reps for each.
- Gymaware is already in position with the subjects details imputed
- 1 min rest, another set is required
- 1 min rest, as the device is changed over and imputed in for the other test.
- Process is repeated now for the opposite test (2 sets of 5 reps).
8. Polar heart rate monitor is attached to the subject, and tested for connectivity
9. Sprint protocol, lactate and RPE is explained to the subject.
10. Recording is set up on speakers, with a lead in time of 1min before the start of sprints.
11. At the 50 sec mark on the recording, the heart rate monitor is started.
12. Start Sprints 4 x 3min rounds
- Round 1, 6 x 50m sprints (10 sec each)
- Sprint 50m in 10 sec, jog 50m in 20 sec active rest
- Sprint 50m in 10 sec, jog to blood cart 25m away.
- 1 min passive rest, collect RPE first, and then lactate. Once collected, get them to walk to
the start line ready to commence the next round.
118
- 1 min rest, collect final RPE, and final lactate.
119
13. Once collected, get them to walk over to neuromuscular testing area, and not sit down.
14. Record 2 min post recovery heart rate, during this time. Clean up blood cart, and set up gymaware
for post testing.
15. Heart rate monitor is turned off after 2 mins.
16. Neuromuscular test is exactly the same, in the same order, so if they did bench throw first in their
pre testing, then they do bench throw again in their post and 24hr post testing.
17. Complete Neuromuscular testing, 2 sets of 5 reps of both exercises.
18. Testing is now complete. Heart rate data was downloaded to computer.
19. The subject was advised to conduct cool down stretches.
20. Check HR trace and show the subject for initial feedback.
21. Walk the subject out of the HPC and collect the next subject for testing.
120

Bingley Steven RR

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Bingley Steven RR

Uploaded by

Copyright:

Available Formats

The application of popular body-weight exercises in a combat sport population.

Thesis submission for Masters of Sport and Exercise Science (Research)

The University of Canberra

Course Code: 295JA

Student Number: U3064436

Submission Date: March 2019

Approval Date: July 2019

Supervisors: Dr Jeremy Witchalls

submitted for publication of which I am a joint author. The manuscripts are:

interval training protocols: Sprint running & burpees.

Journal of Sports Science

2. Acute neuromuscular fatigue training effects following two high intensity

interval protocols: Sprint running & burpees.

Journal of Sports Science

used by Olympic level boxers for Boxing Australia.

physiological traits of amateur boxers, to collate appropriate research to examine round to

height (sprint 6.67% vs. burpee 19.06%)).

cardiovascular strain to the demands of simulated boxing competition reported in the

upper and lower body anaerobic and muscular endurance.

journey and making this thesis possible.

It is difficult to overstate my gratitude to my primary supervisors Assistant Professor Jeremy

suggestions. Thank you Andrew. I also want to express my gratitude to Dr Clare

Finally, I must express my very profound gratitude to my parents, my massive family, my

Statement of Authorship of Thesis III

Table III: Descriptive values of the training sessions performed.

Table IV: Descriptive values of training sessions performed.

Figure I: Example technique for a traditional burpee.

Figure II: Example technique for a modern burpee.

Figure III: Example technique for a 8-count pushup.

Figure IV: Example technique for a squat thrust.

Figure IX: Changes in CMJ neuromuscular power

Figure X: Changes in BT neuromuscular power

Figure XI: Changes in CMJ neuromuscular bar height

Figure XII: Changes in BT neuromuscular bar height

ATP Adenosine triphosphate

Declaration for Thesis Chapter One

Steven Bingley Conducted research and wrote chapter One

The following co-authors contributed to the work:

Jeremy Witchalls Design, feedback and editorial changes No

Andrew McKune Design, feedback and editorial changes No

Clare Humberstone Design, feedback and editorial changes No

planes (lal Khanna & Manna, 2006).

performed at a maximal intensity or an intensity close to maximum, such as 90% VO2peak or

favour of traditional cardiovascular exercises such as running, rowing or cycling.

compatible with performance goals and a better use of time.

research from all four articles.

Declaration for Thesis Chapter Two

Steven Bingley Conducted research and wrote chapter Two

The following co-authors contributed to the work:

Jeremy Witchalls Design, feedback and editorial changes No

Andrew McKune Design, feedback and editorial changes No

Clare Humberstone Design, feedback and editorial changes No

Authors: S. A. Bingley2, Dr J. B. Witchalls2, Dr A. J. McKune2,3 and Dr C. E. Humberstone1

1. Australian Institute of Sport, Bruce, ACT.

3. School of Health Sciences, Discipline of Biokinetics, Exercise and Leisure Sciences,

Durban, KwaZulu-Natal, South Africa

Boxers require a well-developed cardiovascular system to function at a high intensity and to

athlete to be faster and to train more efficiently.

ranging from 5 x 2 minute rounds, to currently 3 x 3, 4 x 2 and 3 x 2. These large variations

provide enough time for a full-recovery (El-Ashker & Nasr, 2012).

Literature Search Strategies

inclusion selection criteria.

“combat sports” and “physiology”, “physiological”, “cardiovascular”, “conditioning”,