Find a gym that teaches bjj and thai boxing, go 3 times a week. the other 3 times a week weight train. Rest one day if you wish.
That will solve your problems. I wouldn’t bank on just being a weight trainer and then walking around like you know how to fight. Why don’t you actually do it?[/quote]
I’d agree with dragonslayer that actually training in a combative art is the best way to both gain combative skill and get in “fighting shape”.
That being said, proper weight training and strength and conditioning drills will still benefit you greatly. Maximal strength training (which is what it sounds like you’ve been doing lately) is beneficial for a fighter (or just about anyone to be honest).
But, maximal strength training sessions do very little for several other important attributes needed for optimal combative performance.
Threshold sustainment/lactic acid threshold training (anyone who saw Shawn Sherk’s fight with Hermes Franca has seen what being able to continually outwork and sustain a higher level of intensity/higher pace than your opponent can do for you)
Explosive strength (whether it be throwing a punch/kick, shooting for a takedown, or escaping from a position, combat involves a lot of quick explosive movements)
Body control (just watch any good wrestler/judoka/jiu-jitsu artist both in the clinch and while keeping position on the ground and you’ll see that they often have superior balance and body control)
Grip endurance/strength (if you can’t hold onto your opponent, either while trying to prevent him/her from attacking you, or in order to manipulate him/her into a more advantageous position, then it’s going to be a lot harder to beat him/her)
I know this will sound like an advertisement for the program, but in all honesty the best strength and conditioning program that I have ever found specifically for combat conditioning is Charlie Lysak’s Primal Strength stuff.
I’ve personally trained with Charlie (and let me tell you, the routines that he’s got already on DVD aren’t even the tip of the iceberg) and I’ve seen what kind of results people get when they do his conditioning programs regularly.
I’ve also never known of anyone who went through his “Crawl” routine (and did it right) who didn’t admit that it was the single most intense weight training routine that they’d ever done (and in some cases the most intense workout they’d ever done).
And I’m not just talking about average Joes. I’m talking about wrestlers, rowers, special forces guys, triathaletes, professional fighters, etc…
What you do is of course up to you though. If this program sounds like what you’re looking for go check out the website (and read some of the testimonials while you’re over there if you still don’t believe me about it’s effectiveness).
If you don’t decide to check out the site/programs I’d still strongly keep the above list of attributes that I listed in mind when choosing a routine/program.
P.S. you might actually want to post this in the “Strength Sports” forum, as it’s not really “Bodybuilding” related.