Hi everyone i am David. I have been trying to come up with a good training program but i am having trouble deciding or figuring out the most effective way to train. First off a little about me. I am 5'8" and weight 180-185 lbs. Most of my workouts have been basically to build strength and get big, i lifted heavy and got lots of rest. Within the past 4 years i have gone from 133 lbs to my now 185 lbs. The stuff i have available to me in my home is a treadmill, olympic bench press (also used for squats, lat pulldowns, and the cable can be used for rows). I have a power tower for dips and pull ups, i have the ab bench, a pair of 25 lb dumbells i can do with ease and a pair of 40 lb dumbells that i regularly do 4 or 5 sets of 8 reps of. I also have gymnastics rings, paralletes a punching bag, and a jump rope. I want to follow a routine that would help build myself up all around strength. I am starting to practice a little mma and well i want to increase my strength and speed and just all around fitness utlizing the stuff i have available to me. Is there anything any of you could recommend?

I would suggest doing some kind of deadlift movement but your weights set may not be heavy enough especially as you progress. i would also add specific forearm work, this is probably easier to address. you can use farmers walk with your dumbells this is good not only for your supporting grip but also wrists if you keep them level. it should also work upper back and possibly legs.
For crushing grip you should get good grippers or something else with a similar closing of the hand. for pinching pinch your plates together lift up and hold them. For the opening of the hand i use sand by putting a clenched fist in then opening fully. you could also use wrist wrollers for.....the wrists.
that should cover forearm work although theres many others.

how much space do you have? do you have a barbell? im afraid im confused with posts easily lol
i train at home myself in an area 7foot by 6foot which includes a fireplace and other junk which wastes space.

word mash to the max you guys

so hard to read stuff like that

maybe I am getting old

Sorry about the confusing posts. Spacewise i have my entire apartment to fill with work out stuff since i am going through a divorce. I Have a curl bar, a straight bar and dumbells.

Should i interchange my workout days between lower and upper, or do one muscle group a day, along with sparring an hour everyday. I don't know whats effective. Yes underdog i am going to try your exercises and thanks for your input, my trouble is figuring out what to do on what days.

I am still learning quite a bit about lifting, but what I have read and been told is that a full body workout 3 times a week is a very good routine to follow. You can change up the routine from time to time to keep your muslces growing and getting stronger, but keep to a full body work out. Read the stickies and they describe a few programs you can try.

I know Jsolo likes the 5x5 workouts. Maybe start with a beginner version of that and go from there.

i was gonna say alternate days with days off lifting doing much more cardio but since your sparring everyday for an hour forget that. its probably best doing alternate days for example yesterday i did box pulls + double overhand hold for time+opening hand in bucket of sand+wrist wrollers then pressing.
today i will do squats and jogging, then tomorrow the same as yesterday but i alternate between a bench equivalent and overhead.
i had to rush this post so i might have more to say later.

since your interested in mma theres lots of drills you could do to help with balance,conditioning etc. you could try circuits say 3 mins doing 3 exercises with 1 min rest between repeat how many times you want.
circuits are very difficult i find if done properly and are useful because
a) they give conditioning useful to everyone, but combat athletes in particular
will benefit as it is similar to going all out in repeated short burts.
b) it is more interesting than some other forms of conditioning such as running, swimming, cycling however this becomes personal preference depending on the individual.
i believe these activities particularly running and swimming done at high intensity intervals to be more effective for conditioning and thats why i run myself.
im not sure of some of the drills but things like get ups and balance exercises using the medicine ball would probably be good.