Hey guys, I have appreciated your advice over the years. I am normally just a lurker, but I have a question. Should I add or subtract anything from my simple plan? My goal is to live to 100 and eventually get my red belt at 92. I am not much of a gym fan. I prefer just doing jiu Jitsu and then going for a hike or a swim in my pool. I am also a dancer which helps me with balance among other things. When I go to the gym this is my normal workout... Tread mill 5-10 minutes Squat 1 warm up set with just the bar 3 x 8-10 depending on how technical my set is going (I stop at 8 if I feel wobbly.) 1 more set with the bar only. I can deep squat. My heels and butt can touch. (Not quite comfortable with weight) Incline press 3 x 8-10 Dead lift (sometimes bent over rows or pull ups) 1-2 x 8 Swim for 20 minutes I seem to do this twice a week for like 4 weeks and then nothing for a couple of weeks. Sometimes I will just squat and swim. I am already one of the strongest guys at the academy. Most of my training partners are smaller than me. In my division (master 4 black heavy I'm 6ft 1 in and weigh 205lbs) I usually have a strength advantage. I'll go through phases where I work exclusively on my cardio and yoga. That's probably where I have a defecit. I want to be in and out if the gym in about an hour 2 times per week. I want to live a long, healthy, and injury free life. Any suggestions to tweak this? Thanks. Also, I have read the FAQ, but not lately. I also have Joel Jamieson's on' book "ultimate MMA conditioning" Thanks again. One last thing... Special thanks to jrt6 who said "just do a squat, pull, and press." Pretty much followed that advice.