I compete in Brazilian Jiu Jitsu, thus I need to be able to recruit as much strength for as little weight as possible. I'm dead in the middle of my weight class and decided that I would like to gain seven pounds over the next few months. More specifically I am looking to increase the three main types of strength that all fighters need; Maximal Strength (max effort exerted under voluntary movement), Explosive Strength (max effort exerted under a short period of time) and Strength Endurance (strength maintained over a period of time under stress). Strength Endurance is my best aspect so I'd like to maintain it while kicking up explosiveness heavily. Aesthetics mean absolutely nothing to me but functionality is key. Although I mostly compete in grappling martial arts I would like to ask the community to put in any knowledge they have regarding how to make maximum improvements of power to benefit all fighters (or really any athlete) while not forcing us to move up a weight class.
I'd also appreciate any tweaks and suggestions my fellow Hermanites may have towards how I structure my training regiment as well as examples of what other fighters, whether it be BJJ, MMA, Kickboxing, Wrestling or anything else use for themselves.
The way I structure my split is Chest-Back-Shoulders-Legs/Abs-Arms-Swim-Swim with the morning consisting of calisthenics and cardio right before training and the evening becomes weights with a general rep range of 12-15. My rest days are just swims during which the pace is set by how sore I feel.