I am a 57 year old martial artist training all kind of martial arts since the age of 15.
True internet i am confused about my supplementary training because you read on all these mma forums that you have to deadlift and bench press and squat heavy.
I dont have room for barbells or a bench.
Years ago when i bought the book from Matt furey i did the royal court for a few weeks but then i stopped because i read that this routine was bullshit. Even that i felt great.
So i think i start again. What do you guys think of that routine?
Any results?
I just want to be in shape to practice my martial arts. In my case its training for real street fight situations because i dont compete anymore.
And is 3 times a week enough next to my martial arts training?
And i cant figure it out with the pushup.
Is it the same way back?
According to the book, the idea for S&S came from a boxing coach. Hence, doing martial arts 2-3 times a week (as I do) and supplementing it with KB work is all you need.
Another approach you can take is to take various fitness goals and work toward them over the course of the year. For example, I do barbell work instead of Muay Thai in Jan and Feb, which is slow work time for me.
You can choose one thing such as swing, deadlift, high volume bodyweight and then do that for a few months and then change your focus. Choose whatever you think is weak. My bench press is weak, so that is my focus right now. After high refrequencey barbell work I will do bodyweight, swings and improve my snatch, and Muay Thai in the spring.
In short, it is not which workout should I do but what goal should I work on now. There is research that says we should use weight in periods of 6 to 12 weeks or Pavel says that even after two weeks of hard focus, a change is good.
Therefore, you could take the basic template that Pavel Macek suggests. But have one focus every few months or so.
With regard to the Royal Road, the same principle applies, if you only did very high rep bodyweight, you could have overuse injuries and your fitness might not be balanced. If you did a high rep bodyweight focus once a year, I can't see it being a problem. If you did the exercises moderately with another focus then it could work.
Summary, have a base and then rotate various goals over the course of the year. Monthly, bimonthly, or seasonally, are good markers I find. Or depending on your work/life commitments.