Well, I was planning on doing the strength workouts every 2-3 days depending on how recovered I feel. Strength workouts will be an A-B split of deads, weighted pushups, and rows, or squats, presses and pullups, then throw in some planks and back extensions at the end. I'll of course warm up as well with some light boxing and rowing on my homemade rower
, along with dynamic flexibility exercises. In between that I'll go to class and do only light technique stuff and light rolling/sparring 2-5 days per week depending on my schedule. This will serve for learning/movement efficiency (I mostly need work on standup and not nearly so much on the ground) and active recovery/base conditioning. If I only make it a couple of times to class then I'll work shadow boxing/bag work at home.
A couple of months before the fight I start to hit the sport specific conditioning hard. I think I'm going to do a Hi-Low sequence with Hi day intense conditioning work that's basically the same sort of thing you described in the article: switching out fresh people ect.. This will be followed by the same type of easy rolling/sparring that I described above for the Low day.
For my diagnostic workout I suppose I can do fight gone bad once per week on a high day before MMA class. If I'm not improving then I'll add a MetCon to a Hi day to make it a double day*. I'll do 3-4 Hi days per week, and on weeks I do three I'll throw in an additional metcon (besides the fight gone bad test). Of course one of the Hi days will need to include a strength workout for maintenence. So, that will be be at least two Hi days per week that are double days. Like I said, if I'm not improving in FGB, then I'll add another double day.
As far as my opponent goes you don't really know a lot about these people in the small shows so who knows... I hope that covers it all.
Oh, I'm 5'9". 140# @ 12% BF as meassured on DEXA.
210# squat. 260# DL. ~120# overhead press. ~80# weighted pushup. ~55# weighted pullup.
*double day is training twice in one day?