great gods of strength hear my humble prayer! I am a noob to mma-specific weight training. I lifted weights like everyone else on and off for the last 10 years, with some results.... anyway, I have started training BJJ (noob) and Kickboxing (again, 3yrs prior experience) with an eye to competing in MMA. I work out 4x a week, 2 BJJ classes tuesday/friday nights, kickboxing on thursday night and MMA on saturday afternoons. I'm 31, 5'7", weigh 175. 20% body fat. I need to become stronger for grappling, but I don't want to bulk up as I need to lose this fat and get lighter, I want to compete around 160-165lbs. I also don't want to be a lot more sore than I am already, because I spar in every class. I also try to run 2x a week as well, 3 miles as fast as I can (24mins at 3.0 incline 7.5mph). I'm hoping to get a weight workout in on those 2 days. I'm not conditioned enough yet to lift/run on a day that I take class yet I don't think. I've been doing these exercises- pull ups (3-4sets of 10),, dumbbell clean and jerks(3x15 35lbs), barbell push press (3x15 95lbs), ball situps with 25lb plate on chest, pushups (2x50), clap pushups(2-3x20-30), jump bodyweight squats (3-4x30). What rep range should I work? How heavy? Amount of sets? I know I should do barbell squats, but they kill my legs for 3 days so I never do them...any tips? Am I doing the right stuff? ps..also been doing Bas workouts, but I don't think those help with the grappling strength, that's kind of what I'm looking for here...my standup is my strong point. thanks for any help!!!