it depends what you actually need to use your muscles for. For example, i weight lift so i can punch/kick ang grapple better. Thererfore, i want my muscles to be strong and able to contract quickly.

To find the routin thats best for you, you may heed an understanding of how muscles work. In your muscles there are two types of fibres, slow twitch fibres and fast twitch fibres. If you start a set with a medium weight and try to do 15 reps, you will start off doing them rather quickly (fast twitch) but by aroung 11-12 you may br struggling a bit and start feeling like you have 'push through' (these are the slow twitch).

As for types of sets and reps and suicides (which i think is doing as many reps as you can until you physically cannot do any more). Try taking a look at this site: The Last Man Standing: Intelligent Strength Training Solutions for Martial Artists: A Conditioning: Tactical and Martial Arts article from Dragon Door Publications

-Gull-