Just to clarify im just looking for a framework, as in what exercises/muscles to focus on what days (run this day, swim the next etc), the sets/reps part i can go find myself. At the moment work is winding down with projects ending and im about to get a fair bit of free time on my hands so plan to spend it getting fitter. At present my fitness is good and can easily do CFTs and BPFA (yeah basic i know), but running is a weakness so im looking to increase my stamina and general fitness for now. Im currently doing MMA twice a week on sundays and wednesdays, and due to other commitments saturdays and sundays are write offs for other phys. So what do the gurus recommend i fit into the other days bearing in mind i can spare a good chunk of time to this? I know this has been asked a million times but its fitting it around MMA that i wasnt sure about in picking up a previous post.