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I've done a good amount of reading on strength training and there is one principle that I'm still very unsure of since the answers tend to vary from source to source. I'll start the question from personal experience and then generalize it since I feel it might be easier to understand that way.

With nearly every exercise whether it be squats, rdls, rows, or bench I feel that I generate more power when I do my reps very quickly and get into a nice rhythm that way. When I say quickly, I mean that I almost drop the weight during the eccentric phase, although I feel that its done in a controlled manner. I can definitely say that I generate more power than I would if I executed the exercise in a "strict" fashion because I move the weight with greater speed and the force of the weight does not stop at the end of the concentric movement but instead contributes to an even quicker eccentric action and so the cycle is repeated throughout the set. Not only do I feel that I generate more power when I lift this way, but the neural drive and excitement is greatly elevated. Naturally, I can only lift this way with submax weight in the 60-85% range (just a guess). I'm sure most people experience this.

So the question I have is whether it is optimal to lift this way? I have heard two different viewpoints. One suggests that lifting explosively for power is sport specific because athletic movements occur in the same fashion. While the other suggests that lifting weights is generally not sport specific at all so strength training should focus on placing the muscles under greater tension. If I'm not mistaken, muscles face greater tension when they are under the weight for a longer period of time so this viewpoint naturally recommends lifting in a strict and controlled fashion which will naturally be slower. This viewpoint would typically suggest that the specific movement and power would be developed through the movement itself ie. developing sprinting through sprinting or something close such as bounding.

I'm very uncertain on which strength training principle is more accurate since they both seem very reasonable. I prefer the explosive way of lifting because it feels more natural and the neural stimulant resulting from it is much more exciting and enjoyable but I also want to lift the way that will help my performance the most (sprinting faster and jumping higher). What are your thoughts on the matter?

Sorry for the long drawn-out post.

So say the max weight I can move explosively on DB Bench were 65s for 4 sets of 6. Can I set it up so I lift 65, 65, 65, & 70 on the last set where I have to move it slow and controlled. Then I would do this until the 70 moves explosively and next weeks set up looks like 65, 65, 70, 70. So basically I would do 3 explosive sets and one controlled set that is over my explosive threshold. Would it make sense to progress weights that way?

Also, would all I be doing is increasing the percentage of my max that I can lift explosively or would my max strength also increase?

Thanks a lot for the reply.

Ok cool the hypertrophy last set makes a lot of sense. I just have one more connected question. I have also read that doing high intensity work, both weights and sprints/ jumps, on the same day has a greater effect because the sum is greater than the parts. Do you agree with this idea of having 2-3 very high intensity days where you combine the weights and sprints/jumps and scheduling a couple of low intensity conditioning days around them? And if so, should the sprints/jumps be done after or before the weights considering that the lifts occur explosively as previously mentioned?

Really appreciate the advice Lance as it gives me something concrete instead of the trail & error stuff I do.