Kit

I've started going with a friend to MMA, but I work a flexible shift pattern so sometimes I go for weeks without being able to attend which puts my fitness level way behind his not to mention technique. He has already competed in his 2nd Jujitsu competition, and I want to do as well in my first.

I was hoping someone could help me out with a general set of exercises I can do every day to keep up my level of conditioning, at the moment i'm just running sprints and doing push-ups.

My maximum strength isn't too shabby, but my upper-body stamina is pretty bad at the moment:

I weigh 205 lbs and i'm 6ft 2"
105 kg max on the bench press
220 kg max on leg press
25 press-ups max in one set
50+ crunches, unless i'm doing them wrong I seem to be able to do a hell of allot ?

I've also never used protein/diet supplements, so any suggestions would be great but they have to be available in the UK? Is there any literature that would be useful in developing and tailoring my work-out?

CAGEFIGHTER

check out rosstraining.com there is a lot of info there.

-GSP-

You're saying you want to improve your strength and that you've "begun to go with your friend" yet you bench press 235 lbs or so? Being able to bench more than your bodyweight is pretty damn good upper body strength for a beginner.

Day 1: Squat, Lunges, Deadlifts, Powercleans
Day 2: Off
Day 3: Bench Press, Military Press, Clean & Jerks
Day 4: BOR's, DB Rows, Pull Ups, Lat Pulldowns

I'm not in MMA but I'd assume you need to work on explosive movements that build strength, speed, and explosiveness. Compound movements should be your priority.

recon6991

Read all the shit on that site and you'll be set.

__________________
I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.

xeberus

you're already in great shape.

i'd look into a local gym and have them build something for you.

__________________