Aggressive Offence - Combination Volume

Mobilisation (5 minutes)

• Neck rolls: 10 each direction
• Shoulder circles: 10 forward, 10 back
• Thoracic rotation: 10 each side
• Hip circles: 10 each direction
• Wrist rotations: 10 each direction
• Bodyweight squats: 10 reps
• High knees: 30 seconds

Warm-Up Drills (8 minutes)

Forward-pressure shadow boxing (4 mins)

2 x 1.5-minute rounds. Members shadow box while constantly moving forward. Step-and-slide forward between every combination. No backing up. No lateral movement. Just forward pressure with punches.

"This is not how you always fight. But today we are building the pressure style. Relentless forward movement. Do not let your imaginary opponent settle."

Volume shadow boxing (4 mins)

1 x 3-minute round. The instruction: throw as many punches as possible. Light, fast, constant output. Count mentally. If members are not throwing at least 15 punches per 30 seconds, they are not working hard enough.

Main Session (38 minutes)

10-Punch Combination on Bags (10 mins)

Coach calls out a 10-punch combination. Members drill it on the heavy bag.

The combination: 1-2-3-2-3-body hook-2-3-body hook-2

That is: jab, cross, hook, cross, hook, lead hook to body, cross, hook, lead hook to body, cross.

Phase 1: Learn the sequence (4 mins)
Slow. Walk through each punch. Members may need to repeat it 10 times before the sequence is automatic. Coach counts out loud: "One, two, three, two, three, body, two, three, body, two."

Phase 2: Build the speed (3 mins)
Moderate pace. The combination should flow without pauses between punches. "Do not stop between punches. It is one continuous sequence."

Phase 3: Full speed (3 mins)
3 x 1-minute rounds at full speed. Rest 15 seconds between rounds. The 10-punch combination, repeated continuously for the full minute.

"High-volume offence is exhausting. That is the point. If you can throw 10-punch combinations while your opponent is throwing 3-punch combinations, you are outworking them."

Advancing Pad Work (10 mins)

Pairs. Pad holder moves backward. Worker follows and throws combinations while advancing. The pad holder controls the retreat speed. Worker must stay in range and keep punching.

3-minute rounds, swap. Run 3 times.

• Round 1: 1-2 while advancing. Every step forward, throw a jab-cross. Pad holder retreats at walking pace.
• Round 2: 1-2-3 while advancing. Faster retreat from the pad holder. Worker must close the gap and land all three punches.
• Round 3: freestyle combinations while advancing. Pad holder retreats unpredictably (sometimes fast, sometimes slow, sometimes stopping). Worker must adjust pace and still maintain output.

Coaching cue: "Your feet carry you into range. Your hands do the work when you get there. Do not reach. Step, then punch."

Watch for: members lunging forward to reach the pads instead of stepping into range properly. Lunging kills balance.

Wall Drill - Ropes Pressure Sparring (10 mins)

Pairs in sparring gear. Fighter B stands with their back 1 metre from the wall (or ropes if in the ring). Fighter A must close the distance and land 3 clean punches before B can escape.

Fighter B can defend and try to pivot away. But the space is limited.

2-minute rounds, swap. Run 4 times (2 rounds each role).

Scoring: did Fighter A land 3 clean punches in the exchange? Did Fighter B escape to open space before A landed 3?

Coaching cue for A: "Do not throw one punch and admire it. Combinations. Volume. When you have them against the ropes, unload."

Coaching cue for B: "Pivot. Do not back straight into the wall. If you can get to the side, you escape. If you back up, you are trapped."

Pressure Sparring (8 mins)

4 x 2-minute rounds. The rule for Fighter A: must always be advancing. Cannot step backward at any point. If they step back, the coach stops the round and restarts.

Swap roles after 2 rounds.

This is gruelling for the pressure fighter because advancing for 2 minutes straight requires serious fitness and volume. It is also intense for the defender because there is no let-up.

Between rounds:
- After round 1: "Pressure fighters, your output must stay high. If you advance but do not punch, you are just walking. Advance and throw."
- After round 2: "Defenders, do not panic. The pressure fighter will tire. Move, clinch if needed, and look for counter opportunities."

Conditioning Finish (6 minutes)

• 30-second combination burst on the bag (non-stop combinations, maximum output), 15 seconds rest x 4
• 20 burpees
• 30-second plank
• 20 sit-ups

Cool Down and Reflection (3 minutes)

Shoulder stretch: 15 seconds each. Chest stretch: 15 seconds. Quad stretch: 15 seconds each. Hip flexor stretch: 15 seconds each. Deep breathing: 30 seconds.

"Pressure fighting is the most physically demanding style in boxing. It requires fitness, volume, and mental toughness. The fighter who can maintain pressure while the opponent tires is the one who wins the late rounds. That is what we built today."

Preview: the next session will pair this with counter-punching tactics for developing a balanced game.

Coaching Notes

• This session is a complement to the Pressure Fighting plan, which focuses on defensive pressure and cutting off the ring. This session focuses specifically on offensive output and combination volume.
• The 10-punch combination is deliberately long. Most members have never thrown more than 5-6 punch combinations. Extending to 10 teaches them that the hands can keep working beyond what feels natural.
• The wall drill is high intensity and requires trust between partners. Fighter B is in a vulnerable position. Pair members who know each other and can control their power.
• Watch for members who increase power as they advance. Pressure is about volume and pace, not power. Remind them: "Fast and frequent, not hard and slow."
• For competitive members, this session directly develops the ability to outwork an opponent on the scorecard. Judges score effective aggression and ring generalship. Constant pressure with volume demonstrates both.
• Members with asthma or cardiovascular concerns should be monitored closely. The non-stop advancing rounds are very demanding. Allow them to reduce pace without stopping entirely.
• Do not run this session on consecutive weeks. Alternate with technical or defence-focused sessions to maintain balance.