While there is a lot of conflicting research on this, I tend to agree with researchers at Edith Cowan University in Western Australia. These scientists recently demonstrated that alternating between lighter and heavy loads will provide best results for explosive power.
Using several groups of experienced, weight-trained athletes, the researchers discovered that loads ranging from 60% up to 85% of the 1RM (repetition maximum) provided positive results in the ability to generate explosive power.
I doubt that conclusive research will ever demonstrate that one specific load is best for developing explosive power. I personally think it is best to use different loads on different training days. However, don’t substitute your power training for Max-OT training. Max-OT training is the most effective way to develop maximum strength, and increasing strength is the only way to increase your potential to generate more power.
Source: Journal of Strength and Conditioning Research
