I'd do windsprints, maybe 30 yards, run as fast as you can and back peddle back to the start, do not rest at all until you've done at least 30 of these. do 5 sets of 30 windsprints. I'd also do alot of bagwork, mostly heavy bag for non stop "rounds" of maybe 3-5 minutes each. the weight room is for building strength, not conditioning, that's a mistake a lot of people make, do basic full body power moves, powerclean and press, powersnatches, 1, 2 or 3 reps, maybe 7-9 sets. I like to do heavy pulls, not really deadlifts, more like olympic type cleanpulls and then do overhead pushpresses very heavy weights, then I'll do either powerclean n press or powersnatches to get a whole bodypower workout, the conditioning stuff I do at my dojo, with the heavy bag, sparring partners or calisthenics. I always do situps, hanging leglifts or for muay thai, I'd do standing knee ups, just turn on My favorite music and lift my knees as high as you can for 20-30 minutes.... This is an exelent workout routine for muay thai fighters. good luck training
I don't know why you did font-'impact' and at size 1. Your lack of IT skills and the fact you called your gym a 'dojo' make me sad. Someone remind me how far 30 yards is in metres
He's cajun, I'm sure his computer was built from alligator hide and swamp grass, so it's understandable the font mishap. I don't quite know the point of this post except there's really not much 'bad' advice there. Some of the volume might be a bit much...
Your routine sounds pretty good, one thing I would suggest to some one trying to mimic it is, if you are going to follow the sprinting program make sure you are extremely well stretched and warmed up, because unlike when were 13 and could sprint all day our hamstrings are not used to the explosive nature of sprinting and it often results in a torn hamstring. As for the powerlifing routine same thing, because Ive been doing cleans, snatches, other hip explosive movements for years, and the techniques are quite complicated and should definitly be learned before utilizing them for the benefical aspects. These are just a few thoughts that came to mind, based on some of my personal hard lessons
