Joe here - there's no secret to staying in shape or staying close to 'performance ready.'
I'm nearly 60 and if there was a secret I'd have found it by now.
Unless of course you count 'consistency' as a secret.
Even a poorly designed program will produce results if followed consistently.
What doesn't work is the old 'stop-start' method.
When you stop completely the biggest obstacle you face is overcoming the inertia to get going again. That's tough for everyone.
I'd sacrifice training volume for consistent work-outs. Even one or two a week.
Consistency trumps everything. There's no off-season, don't think about it like that. There's a slower season if the mind or body need to rest and refocus. Slower though doesn't mean stop.
Who was it who said, "dripping water hollows out stone, not through force but through persistence"? Time is a multiplier and an amplifier.
That's how to think about training or forward progression. It doesn't have to be fancy, long, loud or full of great proclamation. Just get moving and keep moving.....
Drip. Drip. Drip. Drip. Drip.......
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