Strength sessions 3-4 times a week. HIIT style conditioning sessions 2-3 times a week. At least 1 hour long LISS style endurance session once a week, rarely m

Strength sessions 3-4 times a week. HIIT style conditioning sessions 2-3 times a week. At least 1 hour long LISS style endurance session once a week, rarely more than this. Loads of walking around our neighborhood, pushing a wagon or a stroller or walking our dogs, and weekend hikes (rucks, I carry my toddlers, one at a time, on local trails). I apply a minimum effective dose mentality to the strength and conditioning. I follow Tactical Barbell training protocols. I'm in my 40s and I am in the best shape of my life. Not as fast as I was when I was younger, of course, but no slouch, either, yet much, much stronger and with more stamina and endurance.