Förstemann Squats

You would need a coach to help work out your goals and form a program, otherwise you'll be mostly pissing in the wind listening to internet opinions and anecdotal evidence which won't help, none of this information is any good to you unless it's applied correctly. 99% of forum training "experts" can rattle off plenty about muscle groups and energy systems, but without understanding how to apply that information in order to benefit an individual's training it's of no particular use.

This ^.

I hear DFP is a qualified coach.