bignate73 said:just keep in mind F=m/a if the mass is low, then you need alot of acceleration to develop force, your overall ability to develop speed could be hindered with the shorter range of motion.
Actually Force = Mass times acceleration. Likewise, a=F/m. The lighter the mass the less force required to accelerate.
When we speed squat, we get to the box, stay tight, count "1-1000" and explode back up. I simply do speed bench the same way.
If you did box squats at Westside and did a fast touch and go, Lou would yell at you to have a seat (on the box).