If you are new to all of this stuff:
Train 3 days/week.
Bench/squat one day, Dead/Press on the other
Until you get your shit down: 5's Pro and 5x5 FSL on each lift.
Assistance - dips, pull-ups/chin-ups/rope chins, push-ups, hanging leg raise, ab wheel, sit-up, etc.
After you lift, do some kind of heavy conditioning but DO NOT kill yourself. Morons kill themselves with conditioning.
Make sure you are doing mobility/flexibility work every day for 10 minutes or so. If you can't get in perfect position, and hold said position, and be strong enough to explode from that position, you will get hurt. Seems smart?
Off days, do the weight vest or whatever. Usually some sort of aerobic work is best for you.
See now, you have a good blend of strength, anaerobic conditioning, mobility, aerobic work and relative body strength.