Yes I got the two books mixed up. The warrior speed one is a good book, but still too much theory for my taste. But it is a lot more practical than the Loren Christensen one, thats more for TMA type athletes.
A lot of the following is my personal philosophy and what I find works specifically for myself so don't read too much into this...
I think that the best type of training a MMA athlete can do outside of specific mma training is Strongman type workouts.
They emphasize unweildy objects, short intervals of anaerobic endurance (yet w/ a solid aerobic aspect), it requires tremendous amounts of grip strength, and a solid base of overall explosiveness.
MMA athletes when not focusing on anything specific would perhaps benefit from 3 total body workouts a week with (maybe) a feeder workout on an off day(maybe a 20min workout for the prettyboy muscles).
Emphasis on muscle groups really depend on your fighting style. For instance, I love to utilize the clinch, which requires a lot of pulling motions so I tend to emphasize upper body pulling motions in my training.
I dont want to say that in MMA you should emphasize your upperbody strength. I find a lot of people who say this. Especially ground technicians. You would expect it to be standup fighters who say this.
Yet one of the country's foremost boxing coaches Don Familton stated (i'm paraphrasing) that most boxer's dont lift weights, but if he had to go into the gym and could only perform ONE exercise...he would Squat.
All striking power (and takedowns) develop from the legs, its an undeniable fact, so why not train that way?
As far as strength endurance, I believe that you should do a good amount of bodyweight work, but again it should be worked in an interval type method.
10 neck bridges
20 mountain climbers
15 jumping jacks
Repeat till 5 min is up.
There are a lot of guys out there who will get into ALL SORTS of craziness. I mean some seriously ridiculous bodyflow shit. It's unnecessary... you never really see those movements mimiced at any time during a mma match. Sure it might be cool to do and make you a little more agile.
But what is going to make your armbar better? Doing more armbars.
Using exterior weights in a strongman fashion is great also, just as long as you make sure that you mimic the pace set for your rounds.
20seconds work, 10 seconds rest... repeat for 5min. Tabata method works great.
When you're in the weight room personally you work on two attributes, getting stronger or faster. If you feel that you don't need to be stronger or faster...maintain what you have (which shouldn't be hard volume can be very very low). And work on your other attributes.
It's about identifying your weaknesses and correcting them.
Going back to the Weight room. I think MMA athletes should train the total body each session. Especially with total body movments like olympic lifts. It's easy to make pretty good progression... and whether you want to gain weight or maintain a certain weight is a variable that's easy to manage. Maybe 3-4 exercises per session.
If you're stagnating in ur lifts and feel the need to get stronger in a specific lift or area... thats when I would reccomend a westside type protocal.
But thats only when you're not planning on fighting anytime soon.
Um, perhaps more later, but I've got stuff to do so if anyone else wants to chime in lets hear it!