Complex training vs speed lifting(lack of a better term). Which is better for power and speed? Should I do both? If so how should i divide it up? 3 complex sets and 2 speed sets or vice versa? Complex training is when you lift heavy followed by a plyometric movement. Whereas speed lifting is when you take a lighter weight and lift as quickly as possible. For example if you were to max out on the bench press, you would lift the heavy weight slowly. Whereas in a speed lift you would use a lighter weight in order to explode the bench press as quickly as possible. Would it be smart to mix the two? Speed lift followed by a plyometric movement?