Also, as far as LSD training what do you recommend for weekly frequency and duration? Is there a point where the focus should shift to improving speed?
LSD does not seem to drain anything from your body other than time. I used to walk to my martial arts gym, so about 75 minutes both ways, back when I was poor. LSD doesn't drain you except at the very start of this kind of training when your body has to adapt to it.
From my own direct non-scientific experience, three walks of 75 minutes a week seemed to keep me in very good condition, so basically every second day for this long. Less time is okay too if your schedule is tight. I also had a 50 minute route which I would do more like 5 times a week.
What the walking does for me is to give me a baseline of cardio capacity and endurance as well as one of balance, strength and alertness, which costs about zero effort, interferes not at all with hard judo or MMA/BJJ training, and to boot is just a happy, relaxing, fun, endorphin releasing thing to do.
It's kind of a turtle versus the hare thing to me. Slow and easy does it. Even when walking was my only non martial arts exercise I was known as very strong.
I think the logic is that it maintains a low-moderate level of strength, athleticism and endurance without making you sore or tired. This is its secret. Is it enough? Obviously not! Do your S&S, your heavy lifting, your martial arts classes! But something that is sort of easy like walking, when done for long enough does start to get to be a tougher activity. This is why my walks are for 75 minutes, or at the minimum for 50. It's like S&S swings - it's only 32kg we're swinging, but we do it 100 times! There is a cumulative effect, and this makes lighter easier exercises tougher and stronger and better for you as endurance activities. Even the humble walk fits into this category.
I had a friend who got 4th at the Olympics in wrestling. His basic training advice was to keep running and running, "If you're staying on your feet you ain't falling down" he would say. Working up to tournaments (and as an amateur I'd have about a half dozen a year, not just one or two) I'd definitely get my butt outside for some runs! Running is good too, but harder to do. Walking is the excellent old reliable.