Right now, my aspiration is to become a professional Mixed Martial Artist and I've decided to pursue a rather eclectic routine consisting of a weightlifting and/or calisthenic exercise paired with a similar plyometric exercise (otherwise known as "complex training"). I'm doing this because training for maximal strength is not enough; what I need is explosive strength and power combined with the development of maximal strength in order to be brutally effective as a fighter.
I'm trying to devise a routine, doing upper body one day and lower body the next. I'm focusing on four of the big lifts: deadlift, squat, overhead press, bench and two BW exercises: pull ups and dips and the two Olympic lifts: the press and clean and the power snatch.
For my lower body days: deadlift and/or squat, followed by the press and clean.
For upper body: overhead press, pull ups and dips (and all their variations) and an Oli lift, the snatch in this case.
Now comes matching the weight, BW and Oli exercises with a similar plyometric exercise. And it has to be a plyometric exercise for a single person only (no partners) and it has to be sport-specific (submission grappling, Judo, kickboxing only).
Now, I've matched squats with jump squats, pull ups with med ball slams, and deadlift with box jumps... Can anybody think of a good single person, sport-specific plyometric exercise that goes well with the bench, dips, overhead press, and the Oli lifts? I'm planning on doing this as a lower/upper split routine 5 or 6 days a week. Is this a decent routine? Is it true that complex training is highly effective for combat athletes or is this just hype?