help with weight routine for mma

[energizer bunny]

Hope you lot can help me out with a strength routine tailored towards mma....heres the deal.......i only have 3 days for strength training and 2 of those days are consecutive i.e tuesday and wednesday....the other is on saturday.......i train mma,bjj and muay thai monday,thursday,saturday and sunday.......friday i have a rest day......i know this is not ideal but with work,colege etc this is what i have.....

i was thinking......legs and back tuesday......chest,shoulders,arms wednesday.........full body workout with kbells on sat.....

im open to any ideas!

cheers and much appreciated!

[baseline_9]

Day 1 - lower body power day

Squat - 4 sets
Deadlift - 4 sets

Plyometrics - box jumps

Power orientated cardio - Weighted Sprints or prowler- 8x10 seconds (30 second rest)




Day 2 - upper body power day

Pull ups or chin ups - 4 sets
Dumbell bench press - 4 sets
Push press - 4 sets
Cleans - 4 sets

Plyometrics - Medicine ball floor slams

Power orientated cardio - sledge hammer hits (10xeach arm) x 8 (30 second rest)


Day 3.... Your call...

That's just off the top of my head, but I think it would work

Sets are to failure with maybe just 1 or 2 forced reps.... Between 5 and 8 reps on all sets

[energizer bunny]

cheers baseline............looks good!