all of that specificity stuff imo is bunk after a while. Nothing is more specific than practicing your sport itself.
Everything has fucking carryover. I could justify one leg standing calf raises as being "specific" to a shitload of things but what is it going to do that a 400+ lb box squat isn't?
it's like coaches that have guys doing 1 arm rows on bosu balls to improve their knee on belly position.
Ok if you want to do it for ab control- fine, to activate some certain muscle group more -fine, for rehab-fine.
But to improve knee on belly position?
I've said this 100x in threads, MMA movements are more akin to ballet than they are lifting techniques. A PROPER thai kick makes the oly snatch look like a wrist curl.
If you REALLLLLLLLY want some shit thats extra specific then you can get grappling dummy or a sandbag and practice shooting in on that.
1- its not like a real opponent
2- technically you're just practicing your shoot anyway
if you want to get better at your double leg practice your double leg. If you want to get stronger find the most efficient ways to develop force.
You learn to apply your new strength by practicing your sport. Not magical exercises that bridge the gap.
after all the specificity argument stuff goes away it comes down to getting really fucking strong on the basics. Pullups, dips, squats and deadlifts. (military press, bench etc also work). outside of those though its all the same shit... you're only going to be able to move so much weight with a 1 leg jump lunge or whatever b4 you need to improve your maximal strength and go back to heavy squats anyway. Stick with mixing ME/DE work that doesn't have huge technique involvement or oly lifts if you're good at them and you really can't go wrong.
i encourage you to start reading these articles:
also, by pchain work i meant anything for your posterior chain... romanian deadlift, good mornings, reverse hyper, etc