Wasn't there another topic like that someone else posted?
Anyways, MrPlow, I agree with Preator and Avanger (except the part about stretching; the world's strongest strongman frequently stretches, also, martial artists, proffesional athleates etc. are required to stretch before (or preferably) after the exercise to loosen the muscles and hasten healing/repearing & prevent possible injury).
With that said, the only thing you need is the basics:
There are broadly two types of exercises:
Aerobic and
Anaerobic
Aerobic exercises train the cardiovascular system, namely heart and lungs and plain increase stamina. Physically this burns fat and muscle mass. When you burn fat, muscle comes into view. To prevent muscle from burning, insert proteins here.
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Aerobics then again break down into two types:
long term endurence or
short term explosivness, power and speed (marathons vs sprints, for example)
I recomend sprints over endurance (long term) running since you are expanding your heart, which makes it more powerfull and brings health benefits as well. This also burns more fat thus further shaping up your body. Alternatilvey, you can also add more endurance running if you do any specific sports that requires it.
Anaerobic workouts deal with improving the muscle mass. Again, it breakes down into two broad catagories:
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Maximum strenght training: this puts on muscle mass, expanding your muscles (also defining them) and enables you too lift heavy objects. This training requires low repetition and heavy lifting.
Strenght endurance training: this trains the already existent muscle cells without multiplying them (much) and enables you to endure many repetitions at low weight. This training requires light - moderate weights or bodyweight and increasing repetition count.
You can combine both types of strenght trainings & aerobic regimens if you so wish.
To support all of these, you need first and foremost a good nutrition plan and 8 hours of sleep a day.
Simple and right to the point. Now, I know you were probably looking for some programs, but I think it's best if you find that for yourself (from a coach, the net, etc...) that suits your needs, although I have one that
might suit you:
http://www.fightauthority.com/martial-arts-topics/training-your-body/mma-strength-workout/
Programs for MMA fighters. Personaly I don't do MMA that much yet, but these programs come in well for cardio and muscle mass/endurance and cutting fat (which is in simple terms, shaping up your body).
That's all I have, hope it helps.