Training Question

Guess which training I prefer??:

Endurance training effects (Hawley, 2009):
-increase in mitochondrial density
-increase in peripheral capillary density
-increase in oxidative enzyme density
-increase in stroke volume and cardiac output
-reduces peripheral resistance
-better utilization of lipid for fuel at lower intensities with the conservation of glycogen

Strength exercise effects (Hawley, 2009):
-increased in movement coordination and neuromuscular efficiency
-increased in muscle cross sectional area (hypertrophy)
-enhanced relative and absolute strength properties

Explosive strength training and plyometric traing effects:
-enhanced elastic and reactive properties
-increased rate of force development
-increased power production
-increased musculo-tendon stiffness