What exercises would help me better with faster head movement and kicks/punches?

What exercises would help me better with faster head movement and kicks/punches?

Probably whatever exercises they're doing at your local MMA gym.

Or a workout schedule of exclusively pendlay rows

diaz is such a monster. how can he take so many hits yet go the full 25 minutes?

punching bag/pads, sparring

We just learn techniques and spar for the most part.

Penis Licks 1 set to failure

If you have experience at a gym like that, why don't YOU tell US what a good workout regimen is. We can critique it and you will have contributed something to the board.

Front lever rows would be better for fighting. Most bodyweight exercises are better then weights for fighters. Thats why they constantly do things like chain push ups and weighted pull ups. Instead of bench press and pull downs.

Wouldn't squats be good for takedowns though?

I've only been their for two weeks but okay.

We do this thing where we parry hits while going backward then go in for a hook while pivoting our hips back.

Another thing we did was jab twice while going forward twice.

We also did this thing where we low kicked the person's lead leg to take them off balance and followed it by an overhand when their stance was off.