Puma, I don't know if you're still around here, but you've given one helluva great sticky to follow and learn from. Thanks for all of this.
Right now I'm just doing what my trainer has me doing as far as warmup, bag work, ring work, jumping rope and pushups/situps. We end each day with 3 sets of pushups (30, 40, 30) and then 4 sets of 100 reps (crunches, leg raised crunches, bicycles and leg raised hands to ankles). After reading what you've put up I'm thinking that after our bag work, ring work and jump roping that his pushups portion maybe hindering my ability for strength gains. I'm not sure, that's why I'm asking, lol! I'm wondering if the link you provided above would be a good addition to my 4-days a week with the trainer? I'm really interested in gaining more strength, but staying at my 148lb frame. (Mind you when we finish I always take a few extra minutes to add in 3X10 pullups after our workout with a 1minute rest between sets).
Thanks for any and all helpful input!