I strength train only on grip and do cardio, light weight routines and stretching, lots of stretching for everything else. Like seriously, my grip is insane. I practice a martial art I devised myself that focuses on grappling with a contortionist flavor. I call it the Way of the Bent Claw. I am capable of dislocating my own joints to get out of pretty much any hold, and my style hinges on my ability to grip a part of my opponent. Basically if any part of you is reachable by my hand and can be grabbed, you're done. I am capable of breaking a man's radius and ulna just by squeezing his arm, even through layers of muscle and fat. If I can reach your neck I can crush your larynx like it was a grape with one hand. I've dislocated a man's jaw by squeezing his cheeks. Even if I can't do that I can very easily rip through skin with my nails (which I sharpen) and reach into your flesh with my hands and pull out organs like you were made of jello, and I've studied enough anatomy to know exactly where to grab. Traditional wrestling holds do not work against me due to my houdini level contortion and flexibility, and anyone who tries to hold me will soon find themselves unable to do so as their tendons have been ripped out from their limbs.