Bodyweight Conditioning

[STRIKER]

first of all hello to all of you in this forum.
first time i write here and no, english is NOT my mother-language (just to stop discussions about spelling and terms i maybe will use ;-).
since i left the army 3 years ago and signed to a boring job as sales-manager i have some problems to defend my body against more and more weight coming from FAT and not MUSKLES... and when i did quit the muay-thai training due to some injuries it just became worse.
NOW i decided my come-back and just have one little problem: i have not enough time for proper training.
so i try now to implement a 15 to 30 minutes-workout into my everyday-life what is totally based on bodyweight-exercises. also i will try to go out for a run from time to time
the kind of training i do now is different to what i did before in terms of time and also exercises. so i don't have much experience in training like this.
so i wanted to ask you guys here for giving me some tips, hints and experiences on this kind of workout.
the most important question for me is: is this kind of training enough to get a result what is acceptable? my goal: the ability to come back into the ring after a year or so when i will have more time and then being in a shape what will be enough for not being killed instandly (the guys who do full-contact sports here train 4 times a week...).
so what is your oppinion and your experience? should i shift to another plan? should i start to write my last will?

[Beachbum]

NOW i decided my come-back and just have one little problem: i have not enough time for proper training.
so i try now to implement a 15 to 30 minutes-workout into my everyday-life what is totally based on bodyweight-exercises. also i will try to go out for a run from time to time
the kind of training i do now is different to what i did before in terms of time and also exercises. so i don't have much experience in training like this.
so i wanted to ask you guys here for giving me some tips, hints and experiences on this kind of workout.
the most important question for me is: is this kind of training enough to get a result what is acceptable? my goal: the ability to come back into the ring after a year or so when i will have more time and then being in a shape what will be enough for not being killed instandly (the guys who do full-contact sports here train 4 times a week...).
so what is your oppinion and your experience? should i shift to another plan? should i start to write my last will?

You need time. MMA training takes a ton of time. Use it wisely.

You must train in the skills if you don't want to get killed by guys who ARE training in skills. Generally speaking, the more skills you have, the longer you'll last. Generally speaking, eventually you'll be even, or even better than him. Problem is, he only needs 1 skill you don't have or don't do as well to beat you. If your skills suck, he'll overcome you with his skills and you will either get beat up or you'll quit. You can be in great condition, but if you don't know what to do he can stop you very fast. So SKILLS first.

Then I'd say conditioning. Running is real important. My favorite body-weight exercises are the bear-crawl for the upper body, sit ups, and The Pistol for the legs. These are essential and very compounding bodyweight exercises. I'll explain them if you want. Do Plyometrics if you can. Learning to do mma is one thing, but doing is another, and plyometrics help you do it faster than the other guy.

Punching skills: I recommend you shadow spar with small weights. My 3# dumbbells get heavy after awhile, but my hand speed just gets better and better. Vitor Belfort did this in his early years also, and his speed was phenomonal. You can get more training in a short period of time.

I think bodyweight exercises can help you alot, but my experience is it takes so so much time to do enough to push you to your limits and beyond. That's why resistance training (weights) is important. You can do alot with bodyweight training though. Those I recommended are great for cardio, strength, endurance, explosive power, and balance. But if you don't know how to avoid the guillotine or being taken down the fight can still be over in 30 seconds.

Hope this helps. Gotta go.