I'd like to add my two cents here:

Cage Fighting, I love it and I compete in it. I think I have some workouts that would help you guys. See, I can't do weighted squats in the gym as my lower back hates me for it. So instead I hill sprint. Find something steep and tall and sprint is repeatedly once a week. My legs are pretty big and very strong. If you are a little guy, thrown on a weighted vest when you do it, your going to see improvement.

However, I"m not your mommy or your Dr. So, talk to a Dr. before doing anything. Warm up before sprinting said hills by warming up with a few laps of jogging and do some plain squats with no weight.

Cheers and blessings.