Go to
Crossfit and read everything there. Thye train a lot of fighters, military, police, tatical ops, and fire fighters. They do a lot of high intensity mixed mode metabolic training which has proven very benificial for exactly what you are trying to improve. Try the WOD for a month, or at least read the last few months worth and comments about them to get an understanding of their methods. Their message board is also top notch. It would be great to see a "public" figure so the benifits of an "unconventional" exercise routine.