Three days a week with BWE on off days. Also consider MMA/Grappling training everynight all week.
For size and strenth, this was posted on here a while back:
Power movement: Snatch, clean, hang clean etc. 5 X 5
Squat movement: Any variation of squat/overhead squat.4X5
Pull: Deadlift, strait legged etc. 3X8
Push: Bench, and chest activity. 3X8
Weighted pullups. AMAP.
Diet: Eat everything in site all the time.