I have a 2 day training program.practice martial arts 5 days a week so 2xweek is all I have.Day 1: squats;leg curls;chin ups;shrugs;forearm;neck.
Day 2) cleans;incline bench;press;grip work;neck
any suggestions please?
Ditch the leg curls and select a hamstring exercise from the ones listed in the following article:
Charles Staley wrote a book on this: “The Science of Martial Arts Training.” Go take a look at www.myodynamics.com/product/highlights.html Unlike the authors of several other books on weight training and the martial arts, Staley knows what he is talking about.