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I want to preface this journal by saying there has already been some very good discussion about Strength endurance on this board, as well as others. I feel as though I've gathered enough info to make a decent SE program, and I will be encorperating other movement types to benifit my overall goals.

Primary Goals: Improve Strength endurance, Cardio vascular endurance, Martial arts capabilites.

Secondary Goals: Reduce bodyfat, increase max strength, increase flexibility.

I will be aiming for 3 full body workouts per week. Each workout will be broken down into three seperate sections:

SE - Strength endurace sets, these sets will be timed. Each set roughly 3 minutes, with short burts reps. The goal is to push/pull the wieght with intensity, then take a short rest, then go again. so an average flat barbell bench set would look like this.

245x3
15sec rest
245x3
15sec rest
ect ... for three minutes.

It is my belief that this most closely mimics the strength expenditure by a mma athleate. short bursts of strength followed by short rest peroids for 3-5 minute rounds. Each movement will constitue another "round" and thus a 90 sec rest between movements is optimal.

PLy-Plyometric sets, if you havent done any reading on Plyometrics you need to. These are movements designed to increase elasticity in your movements, utilizing the muscle recoil so you can jump higher, punch harder, ect. I will most likely need to build up to it, but I will be shooting for 3-4 sets of 8-12 with these.

TD-Traditional resistance sets, are just what they sound like. I will be doing some isolation movements here, as most of the compounds will be used in SE. I dont know how much will be needed in this category, but I will throw in some bi/tri movements and the like when I feel it nessisary. I may also use these movements to get heart rate up, so they will be in the 12-15 rep range, for 2-3 sets with minimal rest.

Workouts:

Monday:
Chest SE
Leg Ply
back TD

Wed:
Shldr SE
Quad SE
Chest TD

Fri:
Back SE
Ham SE
chest ply

*Now this is just the basic outline. My movement selection will be outlined as I post up my daily routine. These will be full body workouts, so if you see something missing on a perticular day, I will likely be adding it in on the fly, usually as a TD movement.

I want to keep the SE and PLy movements constant, and substitue in TD movements to keep it fresh. Let me know what ya'll think about this. (diet and suppliments to follow)

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.