CW and CT both mentioned staying in the stretched position for as many as 5 seconds each rep.
CW also mentions the conversion of slow-twitch fibers, through fast tempo movements.
Can these two ideas co-exist? I remember reading that in order to reap the benefits of fast, explosive training for fiber conversion, the sets had to be kept under 10 seconds. A five second pause in the stretched position puts you way over 10 seconds.
Is this just a trade-off we have to make? Does the benefit of one out weigh the other?