I have just updated my site themillfitness.com . There is a brand new project started today, this is a all year round programme consisting of four phases. This is an awesome programme for all athletes and non athletes to follow. This programme will focus on improving all energy systems being great for mma. The site is set up by an API-CAVEMAN Instructor and will help make massive improvements to everyones strength and conditioning. Be sure to check it out and the mill project page for the outlines of the programme.