MMANiagara.com

push ups for 3 minutes straight. punch straight up in the air trading from left to right hands for 5 minutes with a break after the 3rd minute. run for 3 minutes, run forwards for the 1st minute, run backwards for the second minute, and backwards for the 3rd. before you do the workouts you should stretch. touch your toes behind you back until you can hear your back pop, and you should be ready.

http://www.mensfitness.com/fitness/workout_routines/303
http://www.mensfitness.com/fitness/workout_routines/468
http://ezinearticles.com/?MMA-Workout-Routine-Weekly-Planner&id=2042946
http://www.mixedmartialarts.com/mma.cfm?go=training.browse&l1=163&l2=236&l3=237&key=Workouts
http://www.fightauthority.com/martial-arts-topics/training-your-body/mma-strength-workout/

^^ this guy had great with that jens pulver workout. thats a brutal workout and i doubt most regular guys wouldn’t be able to do that. if you are already in great shape give that a shot.. ^^

This one is a ‘do anywhere, anytime’ type of workout.

A workout alot of amateur combat sporting clubs use, just in variations.(boxing, judo, bjj, wrestling etc.)

Find an open space at least 6 ft. Wide, and 20 ft. long(basement). Or an open field/gymnasium. Get to landmarks that are about 20 – 30 ft. apart.(walls, light posts, trees, pileons etc.). You start at one landmark, sprint to the next one. Once you arrive, throw your double jab, cross, left hook. Or if you are a southpaw, throw double jab, cross right hook. Use proper footwork, no power, but fast punches. Once you throw your 4 punch combo, sprawl out to the ground and do 20 pushups. Jump back up and sprint to the other landmark. That counts as #10. One you get to the other landmark you do the exact same thing except you do 18 pushups and sprint back to the other land mark. That counst as #9 set. So you keep doing the same thing except you are working your way down to the last set, which is #1. And you do 2 less pushups each time. Your last set, after you do your 2 pushups. Sprint as fast as you can until you can’t take it anymore. Its about mental toughness and pushing your body to the limit here.

10 – 20 pushups
9 – 18 pushups
8 – 16 pushups
7 – 14 pushups
6 – 12 pushups
5 – 10 pushups
4 – 8 pushups
3 – 6 pushups
2 – 4 pushups
1 – 2 pushups(FULLOUT sprint until your body says PLEASE STOP YOURE KILLING ME!)

^^ this workout should really drain you good unless you are already in tip top condition. Even then this would be a good work out. If you are out of shape. Maybe start the pushups from 10 at set #10 and go one less, then build yourself up to 20. It looks easy on paper, but if you work hard, it kills you. you will want to puke if you work this one hard.

Have fun with it. Time your self. This workout shouldn’t take more than 15 minutes. This is a 30 – 60 minute workout in 1/4 the time. Its an athletes workout.

hello,

hmmm. sounds like you don’t so much need "more" conditioning as much as you need "smarter" conditioning.

at the risk of sounding like a salesman, you should check out a place called rmaxinternational.com

it specializes in conditioning… for all kinds of activities, but it was started by fighters (with phd’s) for fighters.

as far as a specific program design, there is too much we don’t know about you, your diet, sleeping habits, occupation, training habits, etc.

just go to that site. there is a forum there that will get you going in the right direction. there is a TON of info there, so don’t feel overwhelmed. it may take a day or two to go through it, but it will be time well spent.

thanks