🥊 Oska Sutter: Fight Camp

8 Weeks of Discipline, Strength & Grit

🎭 Roles in the Camp

  • Oska (15yo) – The Fighter
    The main event. Training like he’s got a title fight in 8 weeks. His job: show up, push hard, stay disciplined.

  • Jarrod (44) – The Cornerman
    The steady hand. Focuses on SUP, surf, trampoline conditioning, and strength. His role: keep the fighter motivated, accountable, and set the tone with discipline.

  • Evan (41) – The Training Partner
    Switch hitter. Jumps between Oska’s run work and Jarrod’s SUP sessions. Pushes pace on bag rounds and circuits. His role: keep energy high, challenge both, and make it fun.

📅 Weekly Training Schedule

  • Day 1 – Boxing & Conditioning

  • Day 2 – Strength (Lower Focus)

  • Day 3 – Cardio / Endurance

  • Day 4 – Strength (Upper Focus)

  • Day 5 – Fight Circuit (Full Body, High Intensity)

  • Day 6 – Active Recovery (surf, SUP, walk, stretch)

  • Day 7 – Rest

🔥 Daily Training Breakdown

Day 1 – Boxing & Conditioning

  • Warm-up: Jump rope or trampoline (3 min)

  • Bag Work: 6 x 2-min rounds (jab, combos, footwork, power shots)

  • Rest: 1 min between rounds

  • Finisher: 3 rounds of 30 sec max effort (burpees / mountain climbers / band rotations)

Day 2 – Strength (Lower Body)

  • Squats (dumbbell/barbell) – 3x10

  • Walking or split lunges – 3x8 each leg

  • Clean & press – 3x8

  • Core circuit: plank (1 min), Russian twists (20 reps), leg raises (15 reps) x 3

Day 3 – Cardio / Endurance

  • Oska (Fighter): 20–30 min run

  • Jarrod (Cornerman): SUP, surf, or trampoline intervals (8 x 1-min fast bounce, 30s rest)

  • Evan (Training Partner): choose run or SUP/surf

  • Shadow boxing: 4 x 3-min rounds

Day 4 – Strength (Upper Body)

  • Push-ups (regular, weighted, or decline) – 3x max

  • Chin-ups/band-assisted pull-ups – 3x max

  • Bicep curl → shoulder press – 3x12

  • Band rotation punches – 3x15 each side

  • Core: hanging knee raises, side planks, band pull-aparts

Day 5 – Fight Circuit (Full Body)

  • 6 x 3-min rounds, 1-min rest between:

    1. Bag work

    2. Squats + push-ups AMRAP

    3. Bag work

    4. Clean & press + burpees

    5. Bag work

    6. Core circuit

📈 Progression Over 8 Weeks

  • Weeks 1–2: 2-min rounds, light weights, find rhythm.

  • Weeks 3–4: Push to 3-min rounds, increase weights slightly, add 1–2 more sets.

  • Weeks 5–6: Reduce rest (45 sec), more explosive moves, add intensity finishers.

  • Weeks 7–8: Simulate fight week — 8–10 bag rounds, lighter weights but sharper, focus on speed & mindset.

🥗 Fight Camp Fuel Rules

The “Sutter Discipline Diet” — 8 weeks clean:

  • ❌ No lollies, chips, or processed foods

  • ❌ No soft drink, cake, pastries

  • ✅ Whole foods: lean meat, fish, eggs, fruit, vegetables, oats, rice, potatoes, nuts, beans

  • ✅ Lots of water (2–3L daily)

  • ✅ Snacks: fruit, nuts, protein shakes, boiled eggs, yoghurt

  • ❌ No alcohol for adults during camp

💡 Accountability & Mindset

  • Routine: Train at the same time daily (just like real fight camp).

  • Weekly Test: Push-up max, bag rounds, SUP distance, run times.

  • Team Check-In: Every week, “Team Sutter” shares the hardest moment, biggest win, and focus for next week.

  • Fight Night Mentality: Every round counts — no wasted reps, no wasted days.