Hello,
@Kozushi
This is true. When you are on the go, or if you have resistance band or heavy (but not that much) weight, you can do single leg deadlift. Of course, you will lift a little bit less weight, but you will engage a lot the anti-twist and also work on stability. Eventually, this transfer quite well to regular deadlift because this is way harder than it looks ! Considering your judo practice, it may be interesting in your toolbox.
Once again, you are right and I agree with you. The only drawback I consider in the HSPU (even done in a full ROM using 2 chairs for instance) is that you will have less core engagement. Indeed, you will engage just enough to maintain a straight line, but not as much as if you had to stabilize the trunk when you lift overhead.
In an old SF blog article, this exactly what Pavel says. 3 times a week is enough for the "average guy" who want to get some all-terrain conditioning. This does not interfere with recovery or any other physical activity. 10 * 10 OA swings, done A+A style, 3 times a week guarantee enough volume, even for a sportsman.
Yes. To be honest, I never get tired or sore after an EMOM. Basically, I recover as easily from that than an A+A session. This is important for me, because I walk about 2h a day, and always carry our supply (food, water, etc...) because we chose not having a car. Plus, I do 3 boxing sessions a week so for me, recovery is crucial. EMOM and AA also give me a lot volume in a minimal amount of time.
Yes they help, but only to a certain extent, in my humble opinion. Dips are very triceps oriented. So as you mentioned, it helps in any pressing motion. However, it will not develop core strength or anti-rotation. You can do more dips that OA or OAOL push ups because you are not bothered with stability and full contraction. In this regard, this is why OAOL PU are so interesting. In daily life, you are always obliged to deal with stability. A pure pressing motion remains rare.
Then if I had to use different moves to build my OAOL PU, I'd do plenty of dips, but also plenty of anti rotation exercise, such as Palof press, or even OA swings.
But I think the simplest way to go is to build volume with OA only (a few sets a day, GTG style). Indeed, nothing build specificity. Plus, if you do not control very well the lowering phase of the dips, especially if you get down below the parallel, it can be harsh on the joints. The push up is less likely to get you injured.
S&S is a very "compact" program, which covers a lot of things: conditioning with easy recovery, full body, core strength, stability, pressing (floor press when you get into the straight arm position for the GU). But there is no upper pull (no matter strength-oriented or endurance oriented), and no pushing for endurance.
Kind regards,
Pet'