I would be willing to go out on a limb as say that if you ONLY ever do speed work that quickly..i.e. 3 reps for one "normal" rep...then there is nothing to make you "faster". You're already fast. So the LIMB is me saying that people get results from doing that all the time because they are having technique practice, deloading, etc...

Unless you think the only type of speed work SSC work, which is only one aspect. Do it all.

With bands the good thing is you have to continue accelerating the bar given the increase in resistance. Whereas with very light "fast" speed work without bands you are actually spending a good portion of time "floating" and then DECELERATING the bar. The question, really, to me, is what kind of speed work is the most effective for the individual at any one time and how much of it can you get away with doing given it's particular intensity and how that fits in with your overall lifting.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.