well that depends on your goals and what you want to accomplish from training? ie mass strength endurance weights specifically for a sport ...
sorry, i meen what do you guys do preparing for a fight, so i take you will probebly be trying to improve fitness, muscular endurance and strenght
For my weight training (4 days per week) I use Wendlers 5/3/1 as iv'e had good strength gains from it. I prefer the boring but big method as it keeps it simple. Ive experimented with other routines but keep coming back to 5/3/1 so intend to stick with it from now on. Circuit training wise, I have one that i use every day at 5 or 6am, regardless of whatever else i'm doing that day, which consists of a 2 mile run, followed by press ups, chins/pull ups, burpees, crunches, hanging leg raises and squats, then another 2 mile run to finish. I also do strength circuits with kettlebells, medicine ball, and sandbags and rope climbs. I also slip in some form of strongman type training here and there too, usually as a finisher, car pushes, DB Farmers walks, bar carries and sledge hammer stuff.
I f i was training for a fight then i'd focus more on boxing drills,plyometrics, circuits and sparring etc. Press ups, pull ups, burpees, ab work, squats, core work (kb and med ball stuff) rope climbs and bag work for strength, sparring, pad work, skipping, and running for stamina/endurance.
like the others said depends on your goals / aim of the workout. This is my general circuit training plan for tomorrow! Skipping 10 mins GPP Circuit (10 mins) 30 second drills of Burpees Dumbbell (very light) punches Star Jumps Alternating Push Ups (one hand on a raised object swap alternately) 30 seconds each NO BREAK , max effort for 10 mins (5rounds) non stop Thats my warm up done Main Circuit 1 Minute each of Box Jumps Kettle Bell Clean ANd press one hand (swap at roughly 30 seconds) Squat Walk (weighted) Vipr Shuffle ( some new fad theyve got in my gym) Rotational Medball Slams Rest repeat 5 times 30 mins I'll also decide on the day to do one finisher exercise. So might do timed farmer walk, or dumbell swings, versa climber or whatever pops into my head to just well finish me lol Then ill finish off with some bodyweight exercise chins , push ups, pull ups I prefer core work but tomorrow will just be a high rep ab circuit.
