Why not mix it up? I would do a four week cycle of total body, then four weeks of an upper/lower split, and you could even do four weeks of a more BB’ing style split.
As far as the frequency of training, it’s totally dependent on what you are used to and what you can tolerate. Most powerlifters would die if they squatted more tan 2x/week, while some O-lifters squats 4+ times per week.
For your sport, I wouldn’t even mess with a lot of ancillary work; focus on the big lifts and you should do just fine.
Just wondering what sort of ‘split’ you would use for training someone who’s into martial arts (judo and striking arts) who only has 3 days for lifting a week. In my case I can never decide between 3 whole body workouts, 1 upper, 1 lower and 1 explosive or what.
I also get mixed signals regarding frequency. How often should a lift or movement be performed per week when seeking strength and power above all? Some coaches say do low volume almost daily while others say a couple of times a week is sufficient. What kind of movements would you stress? Thanks