fUnc17

Want to get stronger in the big 3, but also want to work on some density training (kettlebell circuits) as well as weighted movement (shuffling, weaving, fighter conditioning, etc.)

I first drew up 3 full body workouts to cycle in and out of one day a week. Then found an old kettlebell circuit I used to do which will be used as my density day... followed by the 3rd and final training day of the week with weighted movements.

I want to avoid overtraining, I want to increase my strength. Will training fullbody once a week in addition to the kettlebell days be sufficient as far as increasing my strength? And does the volume look too high if I train 3 days a week (FULLBODY/off/KB1/off/KB2/off/off)?

Workout A:
Front Squats 3x3
Seated Cable Rows 3x10
Bench Press 3x4-6
Step ups 3x10
Wide Grip Pullups 20 total, weighted, as many sets as it takes
Standing Military Press 3x4-6

Workout B:
Deadlifts 3x3
Close Grip Chinups 20 total, weighted, as many sets as it takes
Seated DB Arnold Press 3x8
Bulgarian Squats 3x4-6
Bent Rows 3x4-6
Close Grip Bench Press 3x4-6

Workout C:
DB Romanian Deadlifts 3x10
Incline BB press 4x3
Neutral Grip Chinups 20 total, weighted, as many sets as it takes
Weighted Dips 3x4-6
Renegade rows 3x10
Turkish Getups 3x8

Kettlebell day 1 (density) working on decreasing RI:
Double arm swing x20
Military press x10
Clean & Push press x10
Cleans x10
One arm side press x5 (each side)
Overhead one arm squats x10
Lunges x20
Sumo Deadlifts x20-50
Wrestlers bridge press x10
Turkish get ups x5 (each side)
Janda sit ups
Chinups

Kettlebell day 2, working on movement and fighter conditioning:
2 handed Swings - 2x10 (warmup)

Dynamic Balance:
1 Leg dual KB Deadlift w/ back kicks, front kicks, and jump switch. - 3x10
KB front kicks - 2x10 weighted in guard, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Pistols - Pick total number, similar to pullups. Reach the number in however many sets it takes. each leg, assisted if neccesary, add weight if neccesary

Movement within stillness:

Front step, Back step - 2x10 weighted in rack position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Lateral shuffling - 2x10 weighted in rack position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Lateral weaving - 2x10 weighted in rack position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Lateral weave and shuffle combo - 2x10 weighted in rack position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed
Dragon Twisting - 2x10 weighted in rack position, 2x10 weighted in jerk position, 1x10 bodyweight, focus on speed

Heres how I train.
Strength Edge

CowPimp

I am doubting you will notice huge gains lifting only one day each week. That would probably be enough to maintain. Of course, if your kettlebell workouts have a little bit of lifting that falls into the intensity range necessary for structural/neural adaptations besides those of improved conditioning, then you might see some gains.

I would also pick only one full body workout, or maybe two, and stick with those. If you are only performing them once a week then you don't want to change too often or you won't adapt specifically to the exercises you are performing.

The only time it's bad to feel the burn is when you're peeing...

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