Re: gaining strength
Squat and eat more! Haha..
What is your familiarity with the Oly Lifts?
If you are new I would recommend a beginner technique program that focuses on getting your muscular recruitment down and squat up. A lot of more advanced programs, including a lot of cathletics stuff, have a lot of volume and squatting that could be too much too soon if you are not careful.
That being said, once you have developed a foundation of solid technique and volume, many of those programs are great!