Hello,
The regular push /pull / leg can also be "easily" done using bodyweight:
- push: any variation of push ups (from the regular to the handstand or OA version)
- pull: pull up (it can be spiced up using different variation, such as typewriter, archer, etc... and looking toward OA version (even assisted OA), as described in convict conditioning)
- leg: pistols, Cossacks, etc...
For core work, plenty of options: L-Sit, plank, etc...
With this, even if it can sound "basic", there are plenty of room to build insane strength !
Kind regards,
Pet'
Yes, I started with bodyweight as a kid and I think I'm coming full circle back to it now. It isn't just about insane strength but about the movements. Being able to climb out of trouble is important, for one! Being able to move myself around in a sport is another!
The one hole in bodyweight I've been afraid of is the lower back strength to pick heavy stuff up, but I'm starting to doubt that this is a problem unless we're talking some kind of ridiculous amount of weight.
My current bodyweight plan is to focus on the dip as my priority (ring dips in fact), with the L-sit, lever and chinups on the bar being my secondary pulling moves, and hiking, running etc taking care of my legs. If I had to choose two, it's the dip and the lever. The dip builds everything in the upper body, and the lever connects the strength through the hips to the legs, and fills in the pulling muscles. As a younger guy I focussed on chinups and pullups over dips, but dips frankly make your upper body wider, shoulders broader, back thicker, and the movement is more useful - think about pushing on an opponent or pushing away, or getting up off the ground, or doing a cartwheel - all pushing. Developing the pecs is good - better than a hollow chest! I've had a "freak out" moment against pullups/chinups before on these forums, hahaha, since I felt that they were leaving me with a kind of strength-movement of limited use for judo. I still have to say that pulling straight down is not a movement pattern of much use in judo. However, pushing off is a hugely important movement!
Like someone wrote above, there just seems to be more stuff activated inside my body while doing bodyweight exercises, and for me their accessibility and how heavy I can go safely, are huge selling points!
Just want to add that I have always done dips and chinups, since long before starting S&S, and I never stopped doing them entirely, so I'm not "all over the place" here. I'm continuing S&S, and judo (of course) but with renewed vigour for bodyweight.