Some conditioning sessions will be marked as velocity sessions. In these sessions, the focus is to move a smaller weight at a faster speed.
In strength & conditioning, power means force times velocity. Normal strength-based training assumes the highest force, which means velocity will necessarily be low.
Load: For these velocity sessions, you’ll want to use a much lower load, usually about 50% of your 1RM or 2RM.
Focus: The idea is to move the weight (or yourself) as quickly as possible. The emphasis should be on the concentric part of the movement. For a deadlift, that means lift the weight quickly and set it down normally. For a bench press, push the weight up quickly and lower it normally. For a pull up, pull yourself up quickly and lower at a normal speed. etc.
Sets & reps: Unlike a normal exercise, we don’t want to “grind out” the reps during velocity training. We’re most interested in the fastest reps. We want to teach the body to move fast – not to get tired. Your plan will specify a range, such as “6-8 sets of 2-5 reps.” This means for each set, pay attention to how fast you’re moving the weight. If you notice a drop, stop the set! Continuing the set after your velocity drops is counter-productive. After resting for a few minutes, you should be able to move at a faster speed again. However, if you notice the first rep of a later set in the session is also slow, then end the session.