Those who compete with light implements, i.e., tennis or Ping-Pong players, increase speed of their swing and delivery by skill practicing, mental focus, and drills to increase reaction time. Exerting against a light implement such as a racquet, air resistance, and a ball cannot provide sufficient opposing force (Newton's Third Law) to allow greater muscular force up to a certain limitation. no matter how strong you become. Athletes who do require high speeds against low resistance are at the mercy of their reflexes or nervous reactions (factors that are genetically predetermined), as well as their volitional effort and focus. Speed weight training will NOT help.
Next, consider the idea that regardless of how fast you move a resistance, it is nowhere near the potential speed that is possible. For example, a rapidly moving barbell (e.g., 50+% of your 1RM) may travel at 200 per second - perhaps a bit faster. However, a sprinter's limbs, unobstructed by a resistance (excluding gravity, ground friction, and air), can move and accelerate several times faster. .
How can a slower speed, while using resistance, increase the speed capability of muscles that contract much faster and under 90ms - especially considering one pro-speed' argument is that moving slowly in weight training will not build speed and that you must move quickly? If lighter resistance is more specific to increasing maximal speed, as so many coaches advocate, then why not train with air resistance for maximal speed development? Conversely, if some resistance is necessary, it should be evident the importance of muscular overloading of the weight to build strength/force to then develop greater speed with the speed of movement during exercise being irrelevant.
Realize that the speed you demonstrate power is specific and dependent on the sporting activity or movement. The speed of movement at which you build power, however, is unrelated and independent of the speed you demonstrate power.
