Speed Bench:

[ame="http://www.youtube.com/watch?v=wcscp0AAGsU"]YouTube- jay fry at westside barbell. speed day[/ame]

[ame="http://www.youtube.com/watch?v=GKv0ZeoDCKw"]YouTube- Elitefts.com - Fat Bar Speed Bench With Bands[/ame]

[ame="http://www.youtube.com/watch?v=Mvf3chvzjnM"]YouTube- Elitefts.com - Another Fat Bar Speed Bench With Bands Set[/ame]


speed squats:

[ame="http://www.youtube.com/watch?v=GuvZAD7RMC4&feature=re lated"]YouTube- EliteFTS.com - Dynamic Squat Sets w/ Bands[/ame]

[ame="http://www.youtube.com/watch?v=4Uou8dEXCuo&feature=Pl ayList&p=50AD646FEAD922BC&play next=1&playnext_from=PL&index= 17"]YouTube- Westside Barbell Band Squats[/ame]

[ame="http://www.youtube.com/watch?v=cnq5MNfG_TM&feature=re lated"]YouTube- EliteFTS - Wendler RAW and FAST[/ame]