I'm training to increase my explosiveness for basketball so I'm doing high intensity workouts at the gym and sprints, the goal is to build as much fast twitch muscle as possible. I've read that you should aim for quick sets which could mean either:
Lower reps at higher weight with less speed
Higher reps at a lower weight with higher speed
Is there a sensation in the muscles I could look for after a set to know if I've done the workout properly for fast twitch? I suspect I'll need to experiment at the gym because everyone has a different body type but I'd like to know what has worked for other sprinters/jumpers. I just found an answer to a question that suggests maximum speed with 70-90% of 1RM (I'm looking at the power column in that answer's table). This answer is from scientists, Soviet scientists so the answer seems pretty conclusive to me but I'd like other's opinions.