I'm an avid runner but I also train BJJ and so I want to have good endurance and some explosive power without being bulky. Recently, my strength training has just consisted of bodyweight exercises (pull-ups, push-ups, planches etc.). I'm intending on also getting a 20kg kettlebell soon as well.
As I understand it, slow twitch muscle fibers are the ones working when I'm doing an exercise that requires endurance and fast twitch muscle fibers are the ones working when I'm doing an exercise that requires explosive power.
When I'm doing push-ups (or pull-ups), are they working my slow-twitch or fast-twitch?
If they use slow-twitch, I'm guessing plyometric/explosive/clap push-ups stimulate fast-twitch so should I do both to get power and endurance?
Or does it depend on the rep range? Because for example, if I can do 20 explosive push-ups, will I no longer be able to develop my fast-twitch muscle fibres because the rep range is too high?
Also, I read that slow twitch muscles fibers aren't able to grow as much as fast-twitch muscles. When you gain endurance, do the slow twitch just get more efficient? Whereas fast twitch get better by getting bigger?