It sounds like you’ve never trained before so I’ll tailor my opinion towards that.
In my personal opinion… do not take it upon yourself to learn any new techniques or try to learn via video or something. More than likely ESPECIALLY WITH STANDUP you’ll just end up developing bad habits.
I can count on one hand the amount of people I’ve met that are coordinated enough to learn via those methods without picking up bad habits and improper technique. One was a dancer at Julliard, the other learned how to do a round off, back handspring, standing back tuck just by WATCHING…
I’m going to side with californialaw.
GET REALLY FUCKING STRONG. This is depending on your current strength levels but these are things I would work on.
Ridiculous grip strength, like crushing coconut style strength (i’m exaggerating but hopefully you get my pt)
You should be able to bust out 1 arm chins (or if you’re a heavier guy, 170+) 90lb weighted chin…preferably even more.
Power clean & Press should be sick (greater than 275)
ass to grass back squat or front squat should be 3 bills easily if not more.
deadlift… whatever would put you in the powerlifting top 100 for your weight class go for it.
Hell I’d get a pair of parallettes and rings, train gymnastics shit exclusively for upper body and train westside for my squat/dl and indirectly power clean.
Personally I wouldn’t even worry about conditioning right now. Take the time to get brutally strong that way its not something you have to worry about later and you can just perform maintainence on it while you’re learning technique.
What you should work on is increasing your work capacity so that you can lift twice a day.
If you learn how to do that properly then when it comes time to put in work on the MT and BJJ you’ll be able to train twice a day without a conversion period because you’re work capacity is already up to par.
I would lift in the morning sometime, in the evening begin with a brisk walk, then move into some light calisthenics, then start using a dragging sled, then some light barbell complexes and/or sprints, finally I’d start lifting just 1-2 exercises and then play with it to figure out what you can do without crash and burning… preferably just splitting your morning workout in 1/2 and raising the volume on your DE and ME work… so instead of 6 lifts above 90% I’d do 8-10. Or if you do DE work in the morning with just one other accessory exercise because you’re going to do the rest of your accessory work at night I would do more sets of DE work…
That way when you eventually train BJJ/MT you can train MT and BJJ in one day in diff. sessions, or add in conditioning, or hit the weight room all without skipping a beat.
You’re in a PRIME position to make HUGE gains but please realize that you only have 52 weeks to do it. So ANY skipped session is time that you can’t make up and time you can’t get back.
So set long term goals, and a few weekly goals and just go for it.
Remember that progression is the most important thing you have going for you as far as lifting and to use those 2.5lb plates.
That little 5lbs you put on every week will add up to 260lbs at the end of your 52 weeks.
So even if you can only power clean the bar right now if you put on just 5lbs a week, you’ll end up power cleaning 305 at the end of the year.
Get a log book, record every weight you hit and beat it every week.
Combine that with proper nutrition and some serious gameness and you’ll have a fearsome physique with awesome strength to match it.
Here’s some shit for you to learn how to get stronger pretty fucking fast.