Location: North Brunswick, New Jersey, United States
Stats: 5'8", 192 lbs
Rep Power: 1927
Programs designed for maximal strength and exlposive strength are great. Look into westside, 5x5s or 3x3s.
**2013 Training Log**
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I’m guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
Whatever you do, I wouldn't focus much on isolation exercises. I'd stick with multi-joint movements, ones where you're working multiple muscles in one exercise. There's rarely a time in mma where your whole body isn't being used, so train that way.
circuit training is excellent.
Power is very important, but so is strength
strength/power endurance are crucial.
Your cardio will need to be top notch. Train intervals, sprints, and distance running.
For lifting, start with compound power lifts (bench, squat, deadlift, power clean) then change the rep/set range to work your strength. Make sure to keep shock on your muscles and change the rep/set range as well as the order of the lifts and order of your workouts every 4 - 6 weeks.
Be creative and make your own workout. or copy someone elses. but its much more challenging to make your own. go all out, all the time. never settle for less than your best, leave it all in the gym (in the ring) --- similar to a fight, these principles apply to your training. Go hard and be honest with yourself. Make a workout, leave what you don't like or doesn't work, and add more of what you do like or find does work.
"It always hurts when you go as hard as you can" -Keith Bontrager
"Self destruction is the key" - Tyler Durden
"We like nightmares, they prepare us for the coming reality" - Jordan Vezina
My Journal --> http://forum.bodybuilding.com/showthread.php?t=113090321
This isn't really helping you make a program, but here's an interesting vid of Sean Sherk doing a workout. That's the kind of thing you should be doing for the explosive cardio portion of your workout.