What I have learned/relearned is this:
1. Make being strong a strength!
2. Incorporate daily mobility training - Becoming a Supple Leopard by Kelly Starrett, is an awesome resource.
3. Conditioning should be balanced to target all three energy systems appropriately.
4. Variety is integral to creating a greater base of GPP.
5. Your program should allow for individual goals/objectives.
6. Your rest/recovery should be intelligently planned/programmed.
7. Target your weaknesses/deficiencies!
8. Training should revolve around the functional movements of the body: pushing, pulling, squatting, hinging at the hips, loaded carry, rotation, and counter rotation.
9. Follow a plan.
30x Atomic push-ups
30 sec Sprint in place jumping rope
30x Alternating KB swings 53/35lbs
10x Strict pull-ups
30x Alternating pistols
30 sec Rest
PVC wrist roller extension w/10lbs 5 feet up and back down
5x Standing ab wheel rollouts as slow as possible
2 minute wrestler neck bridge
Rest as needed between rounds