Best power lifting techniques
To train for speed and power you should train like a sprinter. They do a lot of power lifting techniques and plyometrics in the offseason.
Cleans and jerks
Cleans
Deadlifts
Bench press
Squats
Military press
Box jumps
Depth jumps
For endurance I employ what's known as power endurance. I do this with the mma fighter that I trained. It's a form of Tabata cardio on the treadmill. There are 5, 3 minute rounds in mma. So we train with 3 minutes on, 1 minute off at 80% power in the sprint. Most humans just can't handle this.
You can also do 1 minute on at 90% intensity and 1 minute off.
Making use of speed ladders, mini hurdles, shuttle sprints and plyoball slams are all great too.
Having big muscles isn't great for functional sports. Look at American Gladiators - they were always outsmarted by real athletes.
