I'm kind of new to grappling, but I seem to have the most energy/strength from doing this, I'm often quite busy with school and also only have access to a "good gym" 5 days a week so i work out 3 or 4 days a week with weights.
Monday - Deadlifts 3x5 + a full body workout (15/10/5 range - 1 week 15, 1 week 10, 1 week 5 for endurance, conditioning, power)... so 15 squats, 15 bent over rows, 2x15 db bench press, 1x15 db flat, 2x15 wide grip pull down, 2x15 militiary press, 2x15 shoulder or behind neck press, 2x15 curls with static holds on dip bars)...basically try to do this with little rest between exercises, stick to compound movements.
Wendsday - Bench press 3x5 + a full body workout (excluding chest exercises, maybe throw in sldls)
Friday - Squats 3x5 + full body workout (skip 15 squats part)
Or this week I did a 3x5 deadlifts on monday + full body, wendsday: 3x5 bench + all upper body push muscles, tomorrow: squats + upper body pull muscles and then on saturday i will do an 8 exercise by 10 sets for 10 reps 8 times circuit at the gym in my condo, it's got some free weights and a universal type machine, so: 1) push ups, 2) turkish getups, 3) wgpd, 4) situps, 5) curls + hold, 6) shoulder press, 7) jumping squats, 8) machine bench press.
Legs are super important, but so is core strength I've noticed... Plus the endurance weight load helps you last a bit more as it trains your body to exert continously and keep going, rather then just cardio...