Hi Ron!
I would rcomend Pavel Tsatsoulines "Power to the people" book.  You can get
it from dragondoor.com   I have had great sucsess alternating this approach
with EF.  The book will give you a basic understanding of periodization, and
appropriate volumes of work which can be performed without overtraining.  My
money is on a combination of HEAVY weights, yoga, sprinting and as much
random play as I can find.  Hope this helps!
Robert