Scotty,
have you thought about an abbreviated split strenght routine (will make you strong but not sore and tired) + split MA routine? eg…
Day 1 - Legs (squats), Shoulders (overhead press), MA basic techniques (30 min), stretch (15 min)
Day 2 - Abs (weighted crunches), stretch (5 min)
Day 3 - Chest (bench press), triceps (dips), biceps (curls), MA advanced techniques (30 min), stretch (15 min)
Day 4 - Abs (weighted crunches), stretch (5 min)
Day 5 - Upper back (chin ups), lower back (deadlifts), MA sparring / bag work (30 min), stretch (15 min)
Day 6 - Run (45min), stretch (15 min)
Day 7 - rest
Doing 3 sets per exercise (first set warm up of about 20 reps, then two sets all out of 6-10 reps in strict form) means that day 1-3-5-6 will be workouts lasting 60 to 80 minutes, day 2-4 about 15 minutes. This should slot fairly easily in most people’s timetables.
Over the years I’ve done everything from 6 hours 7 days a week training to mixing MA with gymnastics or power lifting routines, but have been sticking to the above for 4 years now and it works very well (for me at least).
By the way, the bodyparts I mentioned are indicative, as all exercises hit more than just what I mentioned (eg chin ups don’t just hit upper back but biceps, abs, etc); same goes for all the other exercises listed.
Wall
