hey!
im not 2 sure but i think if you want speed you do the light ones for a lot of reps and the heavy short reps for power but i think the heavy 1s make you slower..like alot slower so im guessing inbetween wat you would say are heavy and light and how ever many reps you do
dont take me 2 seriously tho :P i would suggest asking gutshot he seems to know his weighttraining info

satori