A few weeks ago, my sensei informed me that I would be testing for black belt this spring. I have about four months to get ready. I'm already in pretty good shape, but I've decided to change my lifting program which was basically 5/3/1 in the AM and evening cardio to a more full body approach, keeping my PM cardio as it is.
So, here's the basic schedule:
Monday: Power. Bench press, squats, shoulder press, deadlifts, and rows. All done at close to my one rep max range. Breaks as needed, stressing total power.
Wednesday: Complexes. I'll be doing lifts that involve a series of movements with the same weight, before putting it down. The exact routine will likely change from week to week, but the focus will be strength endurance.
Friday: Body Weight. Push-ups, pull-ups, dips, box jumps, etc. Moves that are either entirely body weight or incorporate the full body as much as possible without heavy weights. Focus will be core strength and practicality.
Cardio: I do cardio just about every weekday in a separate session from my lifting and it's been working out well, so I'm going to keep that in place. I'll be using a variety of things including light dumbbells and kettlebells, resistance bands, jump rope, heavy bag, etc. A good portion of my cardio relates directly to martial arts already, but I'll definitely be looking for ways to incorporate it further.
I'm also considering throwing in some yoga/stretching where there's time as flexibility is not one of my strengths at all.