Exercise tips for MMA/BJJ/Muay Thai?

[Garcia0001]

I do Muay thai 2 times a week and do bjj 3-4 times a week. Depending on my schedule. What exercises would help for MMA workouts? How often should I run in a week and lift in a week in order to get stronger and faster?

I'm 5'3 and 125 pounds female.

 

[Flash_Monsta]

Here you go..

http://forums.sherdog.com/threads/strength-power-faq-v2-0.1339105/

http://forums.sherdog.com/threads/conditioning-faq-version-2-1.2206581/

 

[Garcia0001]

Thank you! Any more suggestions?

 

[Kiwi Tricker]

Poor man's Roman swings are as functional as it gets.