I posted once in the sticky but only got one response, and I don't have much time to waste waiting for people to view my post. So, I apologize to anyone who is one of the "search first!" or "post in the sticky!" kind of people. Oh well.
I have 3 to 4 days a week for weights and I plan on using the template from the Concurrent Strategies site. (http://www.elitefts.com/documents/concurrent_strategies3.htm)
My main question is, for an MMA fighter who trains technique 3 days a week and does complexes one day a week for extra cardio, what is better: three total body days or two upper/two lower?
The Upper Body days on the site truly seems a little excessive for the amount of strain I'm already putting on my body with grappling and pad work. I'm not sure if I'm interpreting the program wrong, but as I've said it really does look like it will could hurt me rather than help me in the long run.
I'm looking for a program where I can lift heavy, get stronger and put on 5 lbs or so in the next few months. I don't see how I'll be able to get 4 sets of heavy shoulder presses up after throwing up a super heavy bench, having rolled 2 hours the day before.
For that reason, I've also adjusted the 4x6 to a 4x6-8 for SE exercises, but I think it might even have to become 4x8-10 and the current 3x12 to 3x15. I'm not too interested in cleaning on my bench day, so I would rather squat on my bench day. Here is my idea:
Barbell Row 5x3
Romanian Deadlift 4x6-8
DB Press 4x6-8
Pull ups 3x10-12
Clean 5x1 (according to the site's loading protocol?)
Military Press 5x3
Push ups 3x10-12
Standing Cable Trap 3 Raise 3x10-12
Hang Clean (considering removing this)
Incline DB Bench 4x6-8
Seated Row 4x6-8
Lateral Raises 3x10-12
Let me know if this is a good idea and any changes or major redirections you would make. In the past I have only trained with compound lifts (typically 3-4 exercises a day) and almost always heavy, for 3 days a week. I'm hoping to stick heavy but add some medium stuff in too.