Originally Posted by Easye1982
My work out routine is a hybrid of what my brother (army medic), body building forums, and self aught lessons from books and other trainers all have taught me. But to make a long story short I like to swim after I finsh my 1-2hrs of lifting, which follows a 30min run. I like Run first and try to keep the elevated heat rate up though out my lifting. As much as possable of course. Anyway I like to swim after all that am both a relaxing thing to do, as well as it aids in stretching. I swim timed laps, for about 30 more mins. I try to go to the gym no less then 3 times a week and no more then 6.
I don't think that you really need two hours of weight lifting, but I don't weigh life at all anymore, so my opinion may not be the best on that.
Try taking 30 minutes of heavybag and 30 minutes of sprawling and other takedown/takedown defense drills.