SSS

I know you all are tired of the age old discussion of weightlifting, but here is someone who has actually experimented with both and this is what i found.
1.) I lifted for three years doing only compound and explosive exercises some days only 1-3 reps other days 20-25 still only compound and explosive exercises
2.) I still ran about 2 miles 3 days a week
3.) I circuit trained alternating between explosive bag work 2minutes bag 1 minute burpees 1 minute other stuff like sledge hammer etc.. for 5 rounds of 4 minutes
4.) I still gassed by three rounds in sparring

I watch my diet and do plenty of cardio

I then switched to this:
1.) two and a half mile runs in army boots 4 days a week
2.) bag work alternating dips and pushups totaling 4minute rounds for 5
3.) lots of pull-ups 20 at a time times 3 sets
4.) hill runs included in my roadwork
I can now spar 5 rounds and still some, and I still keep my power.

so for me its old school training all the way no more weights, that eliminates an hour and a half from my training and now I only keep my protein at 70 grams a day and the carbs havent changed