Best Training Capacity Methods

A simplified theory; Developing training capacity (Higher volume of work), whilst maintaining strength, then in the next cycle; decreasing volume, exploit super-compensation and significantly increase intensity.

If this is the case (and personally, ALL of my best performances were partly to do with super-compensation) then;
What are the best ways of developing high work capacity to improve your spacific goals in the longer term?
One way would be to increase volume of a particular exercise, e.g German Volume training, another way would be lots of general work such as circuit training, lots of differant exercises and amount of hours spent training per weak. Which way/s do any of you think is better/prefer?

Slowly raising volume of lifts, sprints, and tempo runs.