That clarified most all of it. Any more, and I just need to buy the book (which I'll do in a month when I start my new job).
For the most part, I've always felt that if my conditioning was off, I just needed to roll more. I would do cardio bouts for fat loss, but gassing out was never really the issue. Thus I mostly focused on strength. Now I'm curious to see if I can have some improvements by doing more actual focused conditioning.