Moving moderate to moderately heavy weights quickly is optimal for developing explosiveness.

“So for sprinters or throwing sports, or for people that want to generate a lot of jumping power, it does appear that learning to move weights as fast as you safely can, especially under moderate to heavy loads, can increase explosiveness and speed. And most of that effect is from changes in the neurons. It's not from changes in the muscle. It's from changes in the way that the upper motor neurons communicate with the lower motor neurons and generating a pathway, a neural circuit, as we call it, that is very efficient at generating action potentials, which are the electricity within neurons to trigger the muscle.”