In moderately trained adults, lifting heavy or moderate weights improves movement speed across all lifting intensities, while explosive training does not produce the same effect, suggesting that...

Among adults with moderate training experience, lifting heavy weights for fewer repetitions or moderate weights for more repetitions leads to greater increases in maximum strength and movement speed than lifting light weights quickly. The type of movement pattern matters less than how much weight is lifted and how much total work is done.

In moderately trained adults, performing explosive bench press throws at 40% of maximum strength does not lead to better gains in movement speed at the same load compared to other types of training focused on strength or muscle growth, even though the explosive movements are fast.

When young male athletes lift heavy weights until they can't anymore, they get much faster at generating power quickly, but this doesn't happen with lighter weights.

Lifting heavy weights regularly is needed to get the most strength gains in exercises you practice, because doing lighter weights until tired gives less strength boost even if muscles grow the same size.

In adults with moderate training experience, increases in maximum lifting strength are consistently linked to increases in how fast they can move weights across a range of loads, suggesting that becoming stronger is a key reason for improved movement speed.