Another routine (constructive critism)

[rex00]

Hi ive been doing a routine i came up with for about 6 months so far and it's been going pretty well but this christmas i got bench, squat station and leg curl/extension thing all in one. So I was wondering if anyone can tell me if i could be doing more effective weight exercises or if i could improve anywhere else. Also im trying to improve punching/kicking power, speed technique and overall flexibility and stamina if that helps.

Current routine:-

MON
martial arts (30 mins whatever needs practise)
Stretching ( im using the one i found on map http://www.martialartsplanet.com/magazine/fitness/chazzstretch.htm)

TUES
Stomach ( Im doing 125 twisted sit ups, 75 crunches ,50 side crunches both sides and 1.20 min leg lifts.)
Upper body weights i do 5x5 with 3 min between each set and exercise I do bench press, pull ups and dips.

WED
stretching

THURS
Stomach
martial arts (30 mins whatever needs work)
Interval running (100m walking then 100m running keep going for 1 mile)

FRI
Stretching
martial arts (30 mins whatever needs work)
Lower body weights i do 5x5 with 3 min breaks in between each set and exercise i do squats, calf raises and deadlifts.

SAT
Stomach
Shadow boxing 5 rounds of 3 minutes
martial arts (60 mins whatever needs work)

SUN
Stretching
Skipping 5 rounds 3 minutes
martial arts (60 mins whatever needs work)

I mainly want to get rid of the calf raises and deadlifts if anyone knows any better exercises.

Also how much should i be able to lift before i start using plyometrics.

Thanks for any replies. I also posted this on health and fitness but they told me to re-post here.

[Ron Thomp]

If anything, I would advise you CONTINUE doing deadlifts.
For the reason WHY, read this (http://www.protraineronline.com/past/nov15/deadlift.cfm)

As for plyometrics, try this:

Bench press, immediately followed by plyometric pushups.
Weighted squats, immediately followed by bodyweight jump squats.

The number of reps is up to you (experiment please), but make sure the plyometric exercises are performed with maximum intensity each rep. (In other words, don't train plyo's to failure :D )

If you have no problems/pain with this type of complex training, you should start developing speed-strength with weighted plyometrics (buy or make a medicine ball!), which I'm sure SOMEONE will evaluate on.....

And, if you haven't already, read this article: CLICK ME!!!! (http://www.martialartsplanet.com/forums/showthread.php?p=634192)