Head to Rosstraining.com. You'll find a lot of free great advice in the articles section. If you have a spare $25 or so, go to his products page to find Never Gymless, a fantastic no-weights program for combat athletes. It will teach you the various strength and conditioning properties important to combat athletes (strength, explosive power, endurance, etc) and how to develop them all. It will show you a load of fantastic exercises that build the properties. It will take the exercises and build them into sample routines, and then builds those routines into a 50-day sample plan. It will show you how to avoid plateaus and more difficult movements to progress to. The best thing about it is that Ross considers his routines and plan nothing but an example -- he teaches you the principles so you can either adopt his plan or customize it however you'd like. Once you read the book, you can get advice from other athletes on his forum.
Your goals -- lots of endurance, strength without huge muscles -- matches that of combat athletes pretty nicely.
|