Best way to train as a natural athlete is to focus mostly on strength. Super high volume training that neglects strength work will only work for someone who is enhanced or a genetic freak, most everyone else requires more strength work. Why? Because progressively overload is by far the best way to force your muscles to grow, and this is done optimally by adding more weight to the bar over time.

I have a free program for novices that has worked wonders on many: http://www.fit-philosophy.com/freeprogram.html