FYI - my current routine.... adapted slightly to reflect feedback from the above discussion.
I train kickboxing weds night, mma/ bjj thurs night, and bjj/ kickboxing sat morning. I’m not religious, so if life gets in the way (and it does) and I miss a session, no dramas.
For additional conditioning I alternate between:
KB Swings w/out 1:
Joint mobility warm-up
Renegade rows and singe-leg work - about 10 mins
Play with KB cleans (still learning movement) – about 5 mins
One-armed swings (low rep sets on the minute) – 20 mins
Ab bridge and variations
Bits of yoga and stretching to finish off
Turkish Getup workout:
Joint mobility warm-up
Practice some rope & stick stuff
Retching cat (accentuated ‘cat pose’ per the 4-hour body) – 2mins
TGU practice – 12 mins
Bits of yoga and stretching to finish off
Short Run:
15-20 min run
KB Swings w/out 2:
Joint mobility warm-up
Chins & dips - about 10 mins
Two-armed swings (higher rep sets on the minute) – 20 mins
Ab wheel from knees
Stiff legged deadlift & hanging knee raises
Bits of yoga and stretching to finish off
Turkish Getup workout
Short Run
Depending on what I got on I usually get in 2-3 conditioning workouts a week, so it usually takes me about 2.5 weeks to cycle through these. I’m trying to have a back-off every fourth week.
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