Hey there and thanks for your question, it is always nice for me to think outside my wee little box of rugby and I love the martial arts, they so much to teach my players, but for now, I think you are answering your own question when it comes to sets and reps, as Poliquin’s criteria that you have identified with, keep the total sets low less than 5 per exercise, for you I would recommend the Pavel Tsouline method that he applies to abdominal/core training, 3 – 5 sets per exercise, for 3 – 5 reps, for 3 – 5 days per week, I would do a 12 week block in the gym, training 3 days a week, full body style, and alternate workouts between, 3 exercises in a session for 5 sets x 3 reps and 5 exercises in a session for 3 sets x 5 reps,
For example;
Workout A (1) – 5 x 3 reps
Squat Cleans
Front Squat
Weighted Chins
Workout B (1)
DB One Arm Snatch
Box Squats
Zercher Lifts
Bench Press
Bent Over Row
Workout A (2) – 5 sets x 3 reps
Deadlift
Push Press
Full Body Twist or Dominator
Workout B (2) – 3 sets x 5 reps
Power Snatch
Back Squat
Good Morning
Incline Bench
One Arm DB Row
The sets are work sets you may need one or two or even a third to get up to your working weight.
Programming
Week 1
Monday – A (1)
Wednesday – B (1)
Friday – A (2)
Week 2
Monday – B (2)
Wednesday – A (1)
Friday – B (1)
Continue like this for 3 or 4 weeks then change your exercises in each of the workouts and start the sequence again. I would also try and add another conditioning session, so your schedule would be:
3 x strength
3 x conditioning – possibly some of Cosgroves Complexes would be of great benefit for you
4 x Judo
1 x MMA or do 2 x MMA and go back to 2 conditioning
Train for 12 weeks then have the 13th off completely except for your Judo sessions but just do 2 over the week and then re-assess what you need to do next, for example do you need more strength or a shift to power, or has your condition dropped off and then re-focus the next 12 weeks into bringing your weaknesses up and further developing your strengths. hope there is something here you can use, go well, ashley