Powerlifting explained (bands\boards\speed) & more...

[MattGriff]

There is some excellent evidence to show that speed work with around 50% has no effect on top end strength and that speed work should be done using around 75% of your 1rm - this is not to say the bar is moving as fast but in consistently moving a heavy weight as fast as possible you train your body to fire everything because moving a heavy weight is hard, moving 50% fast is not. Hence why olympic lifters who put much more speed and thus power into a bar than a powerlifter constantly train in the 75% plus zone.
If you want to lift heavy weights fast you lift heavy weights fast, lifting light weights fast trains you to be fast with light weights.
Unfortunately Westside methods are oft misinterpreted and misunderstood and after all they were developed from weightlifting templates! Keep it sports specific people!

[Curtis00]

I agree with you Matt, having been doing speed work and heavy work for a long time now, I feel that you should practice with light weights if new to the concept. However, moving a weight, for me say 100-120kg on bench press as fast as possible will indeed be using everything, where as theres only so many fibers that can be recruited during a 100% effort onto a 50% weight because its too easy. Bands do help this as usually the more you are pushing the more you are having to recruit as more resistance is there.