Ok, how about something like this:
Week 1
Day 1 (Mon)
Strength - Deadlift/TGU
Day 2 (Wednesday)
Condition - Cindy type stuff/KB conditioning work
Day 3 (Sat)
Strength - Gymnastic work
Week 2
Day 4 (Tuesday)
Condition - Cindy type stuff/KB conditioning work
Day 5 (Thurs/Fri)
Strength - Clean/Snatch/Gymnastics for upper body
Repeat for 2 week blocks
Robb wrote an article for PM a few years back about fight training and the basic template he was using for strength (as I recall) was a circuit of low rep:
DL
Ring Dip
Ring Pull Up
Think you could do well on that. Add in some swings (eg 3 sets of 15) as a warm up or maybe as a finisher. Or a set of 5 TGUs on each arm as a finisher.
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The rationale for reduced gin intake and the knowledge of the perils of alcoholism and attendant metabolic derangement has almost entirely come from physicians and researchers.
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