Some complexes I have discovered through nights of internet research:

Couture Complex
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
Deadlift x8
1 minutes rest. Do 6 sets.

Bloody Complex
Bloody Barbell Complex
Overhead squat for 10 reps
Hang clean for 10 reps
Standing military press for 10 reps
Bentover row for 10 reps
Lunge for 10 reps on each leg
Romanian deadlift for 20 reps
Front squat for 10 reps
Standing calf raise (barbell across upper back) for 30 reps
Bloody Dumbbell Complex
Standing hammer curl for 5 reps
Standing alternating shoulder press for 10 reps with each arm
Forward lunge for 10 reps with each leg
Bentover alternating row for 10 reps with each arm
Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg
Romanian deadlift for 20 reps
Standing calf raise (arms hanging at sides) for 30 reps
Bloody Barbell Complex
Rest 2 minutes
Bloody Dumbbell Complex
Rest 2 minutes
Bloody Barbell Complex
Rest 3 minutes
Bloody Dumbbell Complex
You're Done
Note: When you repeat the barbell and dumbbell complexes, you'll need to reduce the load by at least 20% to fulfill the rep requirements

Javorek
Javorek's Barbell Complex 1:
Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 6
Barbell Behind the Head Good Morning x 6
Barbell Bent Over Row x 6

Javorek's Barbell Complex 2:
Barbell Upright Row x 3
Barbell High Pull Snatch x 3
Barbell Behind the Head Squat Push Press x 3
Barbell Behind the Head Good Morning x 3
Barbell Bent Over Row x 3

Javorek's Barbell Complex 3:
Barbell Regular (Supinated) Curls x 6
Barbell Upright Row x 6
Barbell High Pull Snatch Regular or From Hip x 6
Barbell Bent Over Row x 8
Barbell Behind The Head Press x 6
Barbell Behind The Head Good Morning x 10
Barbell Behind The Head Squat Push Press x 6
Barbell Behind The Head Seated Press x 6
Barbell Regular (Supinated) Curls or x 6
Barbell Upright Row x 6

Javorek's Barbell Complex 4:
Barbell Regular (Supinated) Curls x 3
Barbell Upright Row x 3
Barbell High Pull Snatch From Hip x 3
Barbell Behind The Head Press x 3
Barbell Behind The Head Squat Push Press x 3
Barbell Regular (Supinated) Curls x 3

Javorek's Barbell Complex 5:
Barbell Upright Row Medium Grip x 6
Barbell High Pull Snatch Medium Grip x 4
Barbell Bent Over Row Medium Grip x 4
Barbell Alternate Leg Step Up On Box x16
Barbell Good Morning x16
Barbell Upright Row Medium Grip x 6
Barbell High Pull Snatch Medium Grip x 4
Barbell Back Squat Jump x 8

Bear Barbell
5 circuits of 5 rounds w/ 1 minute rest
Hang clean x1
Front Squat x1
Push Press x1
Back Squat x1
Push Press x1

The Chief
5 rounds of 5 minutes w/ one minute rest
Power Clean x3
Push-ups x6
Bodyweight Squat x9

"Under normal situations 40% of your 1-rm is about 75-145 reps until fatigue!!!!!! 60% is about 35-57 reps!!!!! "


no. absolutely ridiculous.

"*circuit training SHOULD NEVER BE USED IN PLACE OF CARDIO TRAINING"

Above. Why is that? The Peripheral system that you favor sounds much like a circuit style system. It also sounds similar to a crossfit workout.

believe it or not, bodybuilders tend to be very feminine, they wouldn't make for good fighters

Keep in mind that the stronger you are, the less motor units your nervous system has to recruit for an action so that will on its own work to increase endurance.

That sounds good in theory but there aren't many real life examples. Guys like Karlos Vemola and Mariusz Pudzianowski were always the strongest guys in the cage when they fought yet they gassed within minutes of the opening bell. Wrestlers are usually the bigger and stronger athletes when they fight yet have some of worst cardio in the sport. I would of thought that the principle of specificity still reigns true, if you want to improve your cardio then you need to work your cardio.

How does one condition to be an mma fighter?

Increase absolute strength : max effort method
Increase speed strength and endurance: Dynamic effort method and repetition effort method.

do sprints and complexes, working the energy systems involved in the sport… I guess you could run a little here and there for aerobic fitness or to cut weight

Its not a mystery AT ALL. It doesnt really matter what you do as long as youre hitting the energy systems and challenging your whole body to do so. You could do it through kettlebells, oldschool javoreks, uphill sprints, tire flips… I think in this case its best to do what you like to avoid boredom. Of course if you have any certain weakness, work it.

I personally think sled work, sprints and 1-2 complexes a week are plenty.

Keep in mind that the stronger you are, the less motor units your nervous system has to recruit for an action so that will on its own work to increase endurance.

www.westside-barbell.com

because of the many resistance training threads that have been made in the past couple months i decided to do a write up which will hopefully anser some questions. here ya go.