I'm focusing more on conditioning and endurance these days. Having basically ignored it other than the occasional run over the past ten years my endurance is holding me back. I was going to put this in my neglected log but I figured some discussion on program design can't hurt. It's a semi-long read but I'd like to hear your thoughts and criticisms. Most of this is from EZA's book and this forum. The goal of this program is to improve my conditioning and keep getting stronger. I will be going through each block and starting over until I reach my goal, get injured, or my goal changes. There is no MMA training going on concurrently (saving for wedding). Block A (3-4 weeks): Mon - Strength-Aerobic (5 rep sets followed by 10 rep tempo sets) Tue - Long Slow Distance (LSD) Wed - Tempo Thu - LSD Fri - Max Effort Block B (4 weeks): Mon - Starting Strength like program focusing on 1-3 rep max (SS) Tue - LSD Wed - SS Thu - LSD Fri - SS Block C (4 weeks): Mon - LSD Tue - Tempo Wed - LSD Thu - LSD Fri - Tempo Block D (4 weeks): Mon - Threshold Tue - Aerobic Plyo Wed - LSD Thu - Threshold Fri - Aerobic Plyo The Strength-Aerobic method is a mix of max effort and tempo work. You do your max effort work and follow it up with tempo work with the same exercise. 3-5 sets, 5-7 reps, 5-10 minutes rest 2-3 sets, 8-10 reps, 2-2 tempo, 40 seconds rest All LSD training is done for 30 to 90 minutes at a HR of 120-130. Work time is low and increases each week but doesn't carry over to the next block. Tempo method training is done at a tempo of 2-2 seconds without any pauses, i.e. 2 seconds concentric, 2 seconds eccentric. Rest time is kept low, 20-40 seconds, and decreases each week. Threshold training is done near my anaerobic HR threshold for 10 minute sets, and 3-6 sets. Aerobic plyometric work is done with 5-10 minute sets consisting of 8-10 reps of work and 10-15 seconds of rest, repeating for the duration of the set. Each exercise will get 1-3 sets. I haven't tested these out yet and if I find them too difficult to setup at the gym then I'll replace this with explosive repeat work. Thoughts? Concerns? Edit: Added notes about workload for weights.