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I need like a fast pase work out for strenght and power that will keep me more athletic.

So ive done some reshearch and Ive found that using chains on flat bench press is very good for and explosive push. In stead normally pressiing with out the chains. The chains make the bar feel heavier as you exploded to the top of the press. So if anyone has the chains in there gym that can act like clips i would recomend bench pressing with them. I have already seen a increase in my strenght.

have you given bands a trry

What sport are you training for? 

What about plyometrics? jump training

Read this blog..

Top Six Ways to Increase Your Sprint Speed
 
http://www.muscledog.com/blog/view/193/TOP_SIX_WAYS_TO_INCREASE_YOUR_SPRINT_SPEED#

what about snatch and clean and jerk?  You get fast, explosive, and strong all in one. 

The truth about training and speed is this.  Train at or faster than the movement speed that is seen at maximal effort on your particular event, this has the most carry over.

The one factore that confounds this rule is that different muscles perfoirm differently during the same event.  For example, in the snatch, certain muscles act very explosively.  On the other hand, certain muscles, like the spinal erectors, act in a slow or isometric fashion.  So exercises that are performed at a slow speed arent totally useless, but they cant dominate any program that aims to increase athletic performance.