Ok I probably should have clarified I wasn't talking about running speed. I am talking about agility here. Also I've only been doing a powerlifting focus for about 7 weeks now, and in the first 6 my muscles basically exploded, but they have now settled. I'm pretty sure it was just the fibers filling up with glycogen. I was 198lb at the start of it and now I'm 220lb, with no change in my skin caliper measurements. (Measuring in at 10% last time I checked, but in the meanwhile I've dropped a bit of fat.)
To be honest, my main concern was my sex life. My wife needs me to move my hips at an unnatural speed for a good long while for her to orgasm during intercourse, and doing it manually just is not the same at all.
Oh and this is what my training looks like: (BTW my total is low due to my bench and squat, my deadlift is 230kg, but the squat is 175kg and the bench is 105kg, mainly due to the fact that those movement patterns aren't as well trained. Between kettlebell swings and sex the deadlift pattern is very well trained in for me, but the low bar squat and bench are things I have to get used to, and they will go up the fastest. When I squat the weight actually feels light I'm just not used to taking it through the full range of motion with good form, so instead of just loading as much as I can on the bar I'm increasing it 5kg every week or two and focusing on getting my form 100%.)
I generally train Monday Wednesday Friday but sometimes life gets in the way, like for instance this Wednesday I have to be in a town over for tax related stuff, so I'm doing Monday Tuesday Thursday Friday instead. Sometimes when I'm overreaching I'd train 5 days in the week but this is rare.
I made a modification on madcow. 5x5 doesn't work well for me, I always feel I still have left in the tank, even if the weight was too much to do the full 5 in the end, so I take the same exercises and do the following with them:
5reps at 60% 1rm, lifted explosively
4reps at 70% 1rm, lifted explosively
3reps at 80%
2reps at 90%
1rep at 95-100% (Depending on how the 90% lifted. If it felt light I'd do 100% If the 100% lifts quickly and easily I'd try another single at 105% for a PR.)
Then I do 2reps, 3reps, 4reps, and 5reps again, with the same weights. Normally the second half ends up being easier than the first half. In the end I end up with more volume and more intensity than Madcow could offer without ever missing lifts. The first 4 sets wakes up my nervous system for the heavy single, then the last 4 sets serves as drop sets, utilizing my primed nervous system to do a lot more work, upping my tonnage considerably.
Additionally I add some strategic assistance work, mostly 2-3 sets of 5 of lunges, dips, and 1 arm dumbbell rows, picking one of these assistance exercises per day. Also for Deadlift day I only do 54321 on squats, starting at 50%1rm ending at 90%1rm.
In the past, last time I gave powerlifting a focus, I used 5/3/1, and I have also used madcow, but I always stall too quickly with madcow, and 5/3/1 just doesn't have enough squat and bench frequency for me right now. Once my squat and bench have caught up with my deadlift I'll probably return to it though. (Probably by January.) I also find 5/3/1 to be an amazing program to follow during the surf season (winter) because it leaves enough in the tank for me to do something else simultaneously. The only bother is that surf season and contest season is the same time. This is a pain since ideally my year will look like this: Spring, summer autumn = strength training, winter = surf season. Taking 3 months off and doing something else is a good thing anyway and pretty much every professional athlete I've spoken to does this, but the seasons clash.