Training at “maximum intended” training velocity improves strength, power and athletic performance better than performing reps slowly and under control— according to a study by Spanish researchers. Experienced weight trainers performed a squat training program at either maximum intended velocity or half velocity. Both groups trained at 60 percent of one rep maximum. The explosive training group showed much greater gains in squat strength and vertical jump than the slow training group. People trying to improve power for sports should train explosively.
Source: International Journal Of Sports Medicine, 35: 916-924, 2014