To do this properly you'll need a 1RM or a calculated 1RM via reps for your dead squat bench and press...The "5/3/1" sets are all sub maximal percentages of your 1RM -%10. So, it'll take a bit more reading possibly. I'm partial to 5/3/1 anything just because it's stupid easy and works. Other people may chime in with some good/better ideas.
To many compound movements will slow me down though. Unless I do them in a power form. Like squatting with moderate weight and jumping at the top.
Not necessarily, and too much steady state cardio can slow you down too by actually decreasing power output.
See that's where your point comes in that there are mixed opinions cause that's all my mma coach told me to do. I mean he isn't a personal trainer or anything but everyone has their own opinion. I'm just trying to put it all together I guess.
IME, MMA coaches are very, very uneducated when it comes to putting together an optimal template based upon the fighters strengths and weaknesses and most fall into the archaic myths that stem from boxing (e.g. weight training makes you slow).
That alone shows how little he knows about template design. For starters, power cleans shouldn't bee done for more than 5 reps per set and damn sure should not be done in a fatigued state.
WTF is punching endurance? You need overall conditioning for MMA. Worry about your technique and power transfer as that's what's going to make you a more efficient fighter and, ergo, be able to strike more frequently.
If you're gassed, your power output/frequency is going to be lowered. You can still throw a power shot while fatigued, but it will be slower, sloppier, and less frequent. I think you have a great misconception on endurance for MMA.
Without knowing your overall work capacity, experience, fighting style, etc., I can't make an educated decision.
You're already at weight. 12lbs is nothing considering you're not depleted.
You'd be shocked at the cuts of the top-tier guys.
