Legs are key, too many people do the beach weights (i.e the upper body focused lifts, bicep and chest) and forget the legs.
This is a dirty little session that will build a good base if you aren't used to doing leg weights, will help fire your muscles if you are coming back from leg injuries.(obviously check with your doc and Physio before you do) and build some good stamina as well as muscle. Its short, sharp and the pain lasts a couple of days.
This was given to me by the hard task masters at London Shoot Fighters.
Do the following none stop.
30 shoulder width apart, body weight squats
30 Sumo squats , body weight (feet wide and turned outwards)
30 Change ups (these are lunges, but each time you start with a knee actually on the floor, then quickly swap in a dynamic lunge)
30 step ups (on a gym bench or raised box)
Repeat this 3 times round as a circuit, focussing on good form, depth and speed.
Enjoy.
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