I think I can help here. I've been going to the gym for about 18 years now, mainly for aesthetic reasons. I'm familiar with almost all types of workout regimens available and have experienced them first hand. For paintball, you should focus on Plyometric training. You can go to Bodybuilding.com and see if they have any regimens that involve this type of training.
Regardless, you also want to start each training session with about 5 minutes of sprint/walk running. On a treadmill this looks like 7-10 speed for about 30 seconds with another 30 seconds of walking. You do this before to get the heart rate up and your system in high gear for the workout to follow.
Although plyometrics might appear as 'jump' training, it's really just about explosive movement which improves your speed. At the end of some plyometric training I recommend planking with some side kicks involved to really build up oblique strength.
Remember this: Size on the shelf, abs in the kitchen. Maximize your time by increasing each workouts efficiency. Pre workout (e.g. ON Gold standard. Clean, no crash at end), amino's while you work out (BCAA), Protein within 30 min period after (anabolic period).