combine plyometric training with interval circuit training. Although you should be getting both from sparring/rolling.

 

You can work them both in the same workout, but you are going to be doing different things to work each attribute. For example, to train muscular endurance you would do a barbell circuit or something, and explosive power would be attained best by olympic style lifting, or just plain heavy compound lifts for 1-3 reps.

 

I really love my kettle bells for working out for strength. I find it works my strength, explosiveness, and cardio all at the same time. I'm a firm believer in them for BJJ and MT.

 

I've found explosive power comes best for me through dumbell presses, standing, as fast as your arms can go with your arms in what some martial arts call a "horse stance"

Its essentially locking your arms just under your shoulders but shifted forward to compensate for the size of the dumbells and throw reverse punches over and over. bend at the knees and spread your legs outward a little ways beyond shoulder level. Ouchy to hell for the joints at first but after the scar tissue develops, lightning speed.

For endurance using weights, perform mad numbers of sets for each exercize with at least 20 reps per set, at 50-60 percent of your max bench. Using BW workouts, handstands and holding deep stances works wonders compared to free weights.

 

i would say that you can train both power and muscular endurance(ME)in the same training session, but to train for both goals with the same exercise, same set and loaading is impossible...training for power involves a maximal effort using relatively low (5) reps to acheive maximum speed, whereas ME involves a repeated effort with relatively high reps (20) in order to acheive muscular failure