Randy Couture's Grappler Circuit +

[Butch Coolidge]

My goal is to be fit enough to handle no-rules, no-referee fighting.
A large percentage of my workouts are the same workout that MMA fighter Randy Couture has on youtube;

Bent rowing 10 reps
upright rowing 10 reps
military press 10 reps
good mournings 10 reps
left squat/ right squat 10 reps each leg
squats 10 reps
deadlifts 10 reps

All done immediately after each other without putting the 50lb barbell down, 1 minute of rest between circuits.

Also stretching

Following day

45 minutes exercise bike
abdominal work
stretching

Day 3 45 minutes exercise bike

Day 4 Grappler's circuit again + 30 minutes exercise back

Then 4 days rest--job schedule of 4X12 hour days diminishes my options of doing anything else.

Next cycle

stretching and these exercises done in as few sets as possible;

50lb front squat x 50 reps
115lb deadlifts x 50
50 push-ups
50 lat pulls
50 dumbell deltoid laterals with 15lb dumbells
50 burpees ( the real killer )
30 minute exercise bike
3X10 abdominal exercises
Stretching

1 Hour each nonwork day of practicing with a 100lb Big Blue grappling/ throwing dummy.

Then go back to the grappler's circuit after 2 days of nonresistence training e.g. exercise bike.

I try to do something other than the grappler's circuit every 3rd weightlifting day.