"One of the worst tips I hear is 'train slow, be slow,'" says Tony Bonvechio, strength coach at Cressey Sports Performance. "They think that if you lift heavy and the bar moves slowly, then you'll lose your ability to move quickly or jump." Problem is, this rules out max strength training, which is absolutely critical to an athlete's development.
Strength is the foundation of athletic movements. You need to lift heavy to build max strength, and sometimes the bar moves slowly during this type of training. "Learning to put maximal force into a heavy weight is one of the best ways to get fast and explosive," Bonvechio says. "It's hard to develop that aspect of athleticism using light weights all the time." That's why exercises such as heavy Trap Bar Deadlifts are among the best moves for increasing speed.
Bonvechio explains that as long as you try to move whatever weight you're using as fast as possible, you enhance the rate of force production, which is the key to power. Again, the bar might move relatively slowly if you use a heavy weight, but that's OK if you lift with intent to move the weight quickly.