I know a man who is strong as an Ox and mixes up his workouts between MMA Gymnastics and Xfit. He may be more into strength than you but In order to maintain his current condition (and he is very strong) he just spends one day a week lifting big. He thinks coach rip is the best but he sticks to one day a week alternating Heavy Back Squats one week and Light Back Squats as a warm up for Heavy Deads the next. I have seen him mix it up and throw in some OL form work with light weights but thats the jist. I am pretty sure this wold show some pretty good gains initialy for someone just starting.
What do you strong guys think?