from what i know, and do, it is for strength and speed, like speed deads and bench. my box is set up where i sit just below parallel, i do pause for 1-2 seconds and the explode up. using anywhere from 50-65% of 1RM for 6-10 sets of 3. im not sure if thats correct, but i got awesome results using it with wsB, as well as other speed exercises