a lot of knowledge in this post and a lot of good takes.

but im pretty sure missy is crrect. you cant convert slow to fast, but you can enhance fast AND convert type IIA to IIB, or something like that.

IMO, NOBODY knows for sure. a lot of theories out there but none conclusive. the so called expert can't generaly agree...their claims are often contradictory.

this is simply my take. you do something as explosively as possible. if it's your body weght, fine. as long as you do it as powerfully and quickly (explosively) as possible.

this is also my opinion. i call it regressive weight training. you start out heavy, do things as expolisvely as you can, and reduce the weight over your sets. what this does it bring the true feeling of the motion back and re-establish your form and muscle memory. (AND reminds your muscles that the true motion, the one you want, is the fast one.)

with that said, you want to do the plyo movements as close to the real motion as possible. that's why overloading is good, because most movements don't start from a static position, but the muscle is overloaded and then the desired movement kicks into effect. what's that calles, ecentric, concentric, or whatever.