This looks like a good tough schedule. If you can handle it, good.
Strength training versus bodybuilding
There are three aspects of your lifting that strike me as bodybuilding instead of strength training:
- Sets of 12-14 reps
- Multiple exercises for each muscle group
- Splitting up the workouts by muscle group
These methods are more focused on hypertrophy and possibly strength-endurance. I suspect you could get better strength and power development by switching to:
- Sets of 1 to 5 reps (done much heavier--these should be near maximal)
- One exercise per type of exercise
- Doing whole-body workouts each day, or if splitting is necessary, then doing one exercise per day or splitting by upper and lower body.
Fewer reps done heavier is generally recognized as more productive for strength and power. Whole-body exercises (squats, deadlifts, cleans, jerks, snatches, presses, Turkish get-ups, farmer's walks) are generally recognized as optimal for combat sport athletes. I highly recommend thinking of lifting in terms of movements (meaning pushes, pulls, hinges, and squats) rather than muscle groups.
For instance, Glenn Pendlay's basic strength-training template for MMA athletes is as follows:
Monday: Squat, 3 sets of 5; Bench Press, 3 sets of 5; Rows, 3 sets of 5
Wednesday: Deadlift, 3 sets of 3; Military Press, 3 sets of 5; Chinups, 3 sets of 10, add weight if necessary
Friday: Step-ups, 3 sets of 10; Push Press or Incline Press or Dips, 3 sets of 5; Power Cleans or Power Snatches, 5 sets of 3
When I train judo/jiujitsu/MMA more than three or four times a week, I relegate lifting to once a week for maintenance only. I'll deadlift (or power clean), squat, press, and chin all in that one workout. I've also tried the "one lift a day" method, where I would do just one of those exercises after martial arts training, but driving home after class made it tough to re-warm-up for lifting. Perhaps it would work for you.
Conditioning
A couple interval sprint workouts each week and one or two distance running/swimming/biking/elliptical workouts sounds fine. I'd try to rely as much as possible on technical workouts (judo/wrestling/BJJ/TKD/MMA) instead of elliptical sessions. Robb Wolf and Greg Everett, who both train jiujitsu and are knowledgable strength and conditioning professionals, are adamant on this point:
For cardio, nothing translates to fighting like fighting.
I'd try to separate these speed/endurance/conditioning workouts from your strength and technical (TKD/wrestling/MMA) sessions in order to get maximum returns from the strength work, but generally this looks fine.
Pendlay is more inclined towards variety and non-sparring work in conditioning than myself, Everett, or Wolf, but he also relies much less on the elliptical and more on strength- and power-biased varied work. Here are the exercises he recommends that I've found success with:
1) Push a prowler.
2) Kettlebell clean and jerks.
5) Farmers walk.
6) Kettlebell snatch.
7) "Freestyle" complexes... Take a barbell, a light one, and keep it moving without setting it down for 10 minutes. Do whatever you can think of. squats, presses, cleans, good mornings, push presses. Just keep it moving and do not set it down...
11) Flip a big tire....
(See forum post for specifics.) When I train combat sports several times a week, I run in the mornings and train in the evenings. Personally I would spread the sprints out through the week instead of concentrating them on two concurrent days. If I'm training less often, I try to fit in a Pendlay-style odd conditioning workout instead of running.
Recovery
Your recovery regimen should primarily consist of sleep, food, and staying happy by socializing. A protein shake after workouts is part of your diet, and might be very much called for, but it isn't the linchpin of your recovery regimen. Getting enough quality food and sleep is.
If you're not getting enough quality sleep, then I'd recommend adding another rest day. If you're not getting enough quality food, then I'd recommend more eggs, more greens with olive oil, more meat, more milk, yogurt, and kefir, more sweet potatoes, more rice, and more vegetables. It's hard to gain weight when training like you are, so don't worry about eating too much unless you start to get bigger. (I'd be more concerned with undereating causing overtraining.)
