Work outs?

[Wardco]

I need to get a work out week by week on what i could do to train for MMA, i can't seem to find an instructor in Traverse City so i wana start training for it, i'm guessing it would be high endurance and long period work outs. And if i could also get a diet that i could follow to keep myself well nutrisioned i would be greatly satasfied thank you.

[fenwick99]

w/f- thai bag, heavy bag, double end bag, speed bag- 3 rounds each

rope jumping, wind sprints, 2 miles distance run.

t/r- wrestling, jujitsu, takedown defense- 3-5 sets each of 3 minutes
throw dummy, wallwalking, stance drills.

sat.- weights, sparring, round pad, thai pads.

sun/mon.. off

weights: bench press 3setsx5reps, squats 2x20, deadlift 5 singles,
curl 1x10, frontal pullups to failure. do side delt raises
and leg extensions once every 4-6 weeks.
Do kettlebells (optional) after every second weight workout.

diet: b- egg beater omelette with veggies, v8 juice; l-- turkey sandwich with light mayo; d- steak and pasta, fruit and yogurt. protein shakes, raw nuts as snacks (as desired.)

[J.Tutton]

All of that sounds delicious.