I own a gym in the uk and the other day a guy passed thru on a casual visit and I watched his training routine for a while.It simply involved an olymlic bar loaded with 2 rubber 10k plates (full size) which he used off the lifting platform to perform 8 exercises set reps against the clock. I asked him what results he was after and not being the sharpest knife in the draw he replied ‘a bloke showed me it in prison’ and it was the best routine for combat. I tried it on my next workout and nearly puked, he said if you can complete 3 circuits in 45 mins you should be able to hold your own in a grapple.
So here it is;
Back squat 20reps
press behind neck 12
front squat/press 12
bent row 20
snatch 12
bench pullover 12
high pull 12
bar curl 12
Watch the colour drain from your cheeks if you decide to challenge a training partner and dont forget the stopwatch.