Power - Shock Training

I take a side step in terms of power training, meaning, most coaches out there will say that to develop power, the olympic lifts are the staple, and I say no.  For those that know me, this is no surprise that I disagree.  I say that polymetric or "shock" training is the best way to develop explosive power.  It's my belief that it transfers over to sport even better than the olympic lifts.

AM Sessions: In the AM I am playing around with the idea of doing endurance training.  This might backfire on me big time.  I run the risk of overtraining and stagnation on all aspects of fitness.  I will be watching closely how well I recover.  This will be the biggest indicator for me as I move forward.

This morning I was planning on doing 2x4000m at 80% 2k split.  I couldn't hold it.  I have so far to go in general terms of endurance it's scary.  I ended up finishing;
16:06 2:00.7/500m split at 27 spm.  (this is way, way too slow).
15:54 1:59.3/500m split at 28 spm.  (Still too slow.)
80% would have been 1:52/500m.  Laughable at this point.  I have to remind myself not to beat myself up too bad about this.  It doesn't help, it's a waste of resources...compare myself to myself, somewhere I have this idea that I "should" be better, and I know that even that is never ending.  If i did row 1:52 splits I'd be saying to myself to row 1:51's and I should have done better!  I know it's a cognitive distortion...I have to fight it everyday, every workout, sometimes it leave no fight left for all the things I want to do.   

I'm wondering at this point what to do about this endurance thing.  The question is, how much endurance do I need?  If I need only a little bit (30 min stuff) then the cumulative effect of all the workouts I do should suffice, and if I want to start pushing that out to 45-60 min. efforts then I have to build the aerobic base quite a bit, which one of the goals is a 60' row piece.  Then on top of that, I obviously need to "teach" my cells to burn fat as fuel over carbs.  This is done training the aerobic pathway, delicately so as to not loose power.  What about using Tabata sets during the strength, power and power-endurance cycles, then during the endurance cycle drop to 2x/week gym days (strength and power) and the rest of the training days all endurance training?  More questions than answers at this point.

According to the NSCA, a Polymetric workout that is over 120 "contacts" is advanced.  So I thought I'd start light.  

 Warm UP:
Light easy squats
1-5 ladder
GHD sit ups
Push Ups
2x through
Workout:
5x5 Lunge Cycle
5x5 Box Jump
5x5 Lateral Box Jump - 1 leg
4x 30m 1-arm, 1-leg bounding

The workout was way too light.  25 box jumps?  Next time I will be increasing the volume of this type of training or perhpas the NSCA meant 120 contacts for each exercise?  Now that would be tough work.  I'll just steadily increase the volume as I go and see what happens.