Cross training is a waste of time. End of story

Core, i think you have watched too many adverts (infomercials)

I dont use flexibility training as the effects go after 1-2 weeks were a strength programme will go after 1-11 weeks, exercises for mma should be anaerobic and hard, there are exceptions.

I may sound arrogant and big headed (hopefully not too much), but time is valuable and i would gain more from Shadow boxing or even dancing like a retard (which i do quite often)