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.