If you want fast, dynamic strength try using exercises that demand fast, dynamic movements. The power clean jerk is a good place to start. Thats similar to the clean and jerk you see at the olympic, but without bothering to try and duck under the bar. It doesn't look as flashy, but its a lot easier on your knees.
V sit ups are good as well. Just concentrate on making the snap up as sharp as possible. Pull ups can also be used to good effect. Once again concentrate on the speed at which you make the pull, rather than just the number of reps.
Heh. I have good news for you. You will not become a big hulking monster from lifting weights, even if you do so very aggressivley. It takes time...LOTS of time...many YEARS of lifting, eating, and doing all esle right to build up a massive physique. Also, there is the issue of genetics.
If you were meant to be a massive hulking monster, you would have known by now. Your frame and general musculature would be mesomorphic, and you would be a big person by default. No matter if I ever lifted weights or not, I don't think I could EVER weigh less than 200 pounds at 6'1" and 8-9% bodyfat. Since I have been lifting weights for 20 years I weigh 235 pounds, and I assure you I am not slow. I smoke people on the track all the time, sprints of course. I'm quick enough to grab what I need to. Once its in my hands I have alot of options.
Just lift seriously, eat right, and have FUN my friend! You'll get to your goal, and you won't turn into a big oaf like me, I promise.
Very well worded.
So OP: you won't turn into a hulking monster overnight, even if you train every day for a year. If you want your body to look better instead of just bigger, it's all about what you eat.