Hi Meg!Good to see you here!
The links Axel posted are what we have produced so far in ways of describing our routines, and how to build explosive strength. There are thousands of good videos on youtube for more exercises and tips. The hard thing is to know the difference between what works and what doesn't for our type of MA especially.
In the end it is hard to build a programme that works for everybody, you will have to compromise at some point. A martial artist needs to be strong, explosive, have good stamina, be flexible etc. It's very allround, so to speak. So the exercises need to take that in to account, activating the whole body. Also, on an individual level people need different things. Some might need to lose weight, some gain weight, some need cardio etc. And most need a little bit of everything. And the real downside is that you cannot train all things effectively at the same time.
So in GHFS training programme we focus on interval and explosive training, since it has weight loss advantages and is generally healthy and helps gain quicker results for most people. Having said that most people in GHFS would probably benefit greatly by increasing their maximum strength by hitting those heavy weights.As I say in the video, that is also the best way of increasing your explosiveness once you have done as much as you can with what you already have.
Here are some good sites:
http://www.sport-fitness-advisor.comhttp://rosstraining.com/blog/THis guy also has some good videos with workout for fighters, as inspiration.
http://www.youtube.com/user/irongriffon
