I saw your post on the old RMAX forum and attempted to respond but didn't know I had to do it here!
Scott, as always, gave excellent advice and I have no doubt that if you follow it you'll kick some serious butt! If I may, I'd like to add my 2 cents:
Following Scott's suggestion of the 7 minute training time, break it down into 4 seperate blocks of time. 2 of those blocks will be used for Clubbell® exercises (you can also choose from Steve Maxwell's Burpee Chain or check out the Mod. 1 fitness package on my website) and 2 of those blocks will be used for "applicable conditioning" (applicable conditioning means that you are learning to transfer the conditioning you are getting from clubbells or other exercises directly to your grappling game).
Doing the math, each block of time is roughly 1 minute and 45 seconds (105 seconds x 4 = 7 minutes).
Pick your exercises and set yourself up in a "circuit" type training environment. Begin your first conditioning exercise and attempt to perform it for roughly 1 minute 40 seconds.
This is your first set. Notice that I said 1 minute 40 seconds and not 45 seconds. This gives you a 5 second interval so you can transition from one station to the next without your times getting all screwy. (yea, I'm anal about this kind of stuff)
Your second set will consist of a grappling specific drill, such as clinch to takedown. Stand up immediately and repeat for 1 minute 40 seconds. This is your second set.
For your third set you will begin the second conditioning exercise and attempt to perform it for 1 minute 40 seconds.
Your fourth set will consist of another grappling specific drill. I suggest working ground positioning, flowing from one position to the next.
A few key points:
1) Do your best to maintain perfect form during the conditioning exercises. There's a point where you start to become fatigued and then there's a point where you're just messing yourself up. If you can't tell which point you're at while you're training, grab someone that can and have them stop you if you need it. Make note of when, during the set, you had to stop but keep the clocks running.
Then suck it up and push further during your next training session.
2) When performing your grappling drills, make sure your training partners realize that THIS IS TRAINING. Use this opportunity to train your body to perform, even when fatigued. This means that your mind should be relaxed so that you can FLOW through the movements. Your partner shouldn't be focused on jacking you up so that you're spending time fighting him instead of training your body to work efficiently.
3)I couldn't have said it any better."Drop out any other extra-curiccular conditioning if you see any sign of adverse affect in your practice and partner competition. Drop out your (above) CST conditioning if you still see your tail dragging in practice and competition. Remember S&C is supplementary."
Hope this helps a bit! Please keep us posted on your progress!!!
P.S. Oh yea, my website is here:
Drop me an email if you have any questions!