Do these four excercises, 3 times a week, in a 5x5 pattern:
These four excercise are probably the most important for overall strength, and muscle gains. They also work your core tremendously, which will help into your speed/power. A 5x5 pattern would be doing 5 sets of 5 reps on each set, but going up in weight each time. For instance youre OP might look like this:
Also, make sure you're doing some cardio(running, jumprope, sprints, stairs) at least 2-3 times a week, as well as ab/core work.
What a stud
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.