Okay so back into the proper training now and Im mixing between Muay-Thai and BJJ (both of which are more technique orientated in my mind and goals, despite being physically testing also) and a balance of cardio training (both aerobic and anaerobic), and strength training. Heres my rough plan, Ill be working off a split where I lift on Tuesday, Friday and Sunday where I alternate the days. Im 6"3 and weigh 228lbs or 103kg Lifting is broken down like this: Day 1: Deadlift Squat Shrug Calves Core followed by 5km on the rowing machine and my sprints will be synched to be 2 days after this day unless I do this on the Friday. Day 2: Dips Bench - with Dumbbells and Barbell, and Incline Pull Downs Upright Rows Shoulder Raises Tricep Pulls Military Press followed by a 3km run and a cylce for 20 mins with heart rate at 140 bpm. Cardio Day: Treadmill Sprints at max Incline 1500m run to time Plyometrics <b>Monday</b> Muay-Thai <b>Tuesday</b> Lifting and BJJ and Sprints if Legs were on Sunday <b>Wednesday</b> BJJ <b>Thursday</b> Cardio Day including sprints if legs were on Tuesday Muay-Thai <b>Friday</b> Lift and Swim <b>Saturday</b> Muay-Thai and BJJ <b>Sunday</b> Lift and Swim Now I have set some target weights to achieve by the summer. Once I get more into the cardio I will post target times, distances,heartrates etc <b>Targets:</b> Bench Press - 100kg or 220 lbs for 8 reps (my bench sucks) Squat: 200kg or 440lbs for 10 reps Deadlift: 170kg or 374lbs for 8 reps Pull Ups: Bodyweioght plus 10kg or 22lbs for 10 reps.