Combat Athlete Strength and Conditioning

The sheer amount of strength and conditioning information available to the average MMA enthusiast is staggering. Ironically, the variety only go further to confuse us rather than give us a clearer, easier path to follow when designing a MMA workout protocol. The answer lies in having a core set of exercises and mix and match to best fit the type of workout you are planning for the day.
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Taken from Wiggy's site.
Day 1:
-Barbell Clean and Press: 10 sets x 2 reps*
-Curl Grip Chins: 10 x 5*
-Medium Gip Bench Press: 8 x 1
-Deadlifts: 15 x 1
*alternate Clean and Press and Chins every set

Singles are a very effective strength training tool, but you have to work into them the right way. For most of us, jumping right into heavy singles is a mistake. You need to work into singles gradually with a regimen whereby you train heavier, with lower reps, in order to lay the foundation for a singles program.

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Fighters often ask the question, "What exercises will make me stronger for _______". That blank space might be pick up and slams, takedowns, clinch work, sprawls, etc.

While there is no magical exercise that will suddenly make you stronger in all areas of your game, exercise selection will play a vital role in how much strength you gain and how much cross over to the ring or cage there is.

Characteristics to look for in exercises, movements or when using implements to build functional strength are...
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