Have you done low bar dips are are you doing parallel bar dips and straight bar dips?
Raising the Bar! is brilliant. While the programming is rather slim, I don't think programming matters as much as consistent practice when you are chasing certain calisthenics goals...
It's really interesting how the kavadlos build up to doing this really amazing stuff simply by plugging away at lower level movements
... as for training the legs, sometimes I feel better when I simply don't train them for a while.. I don't seem to lose much strength during these periods.
I've thought of taking up running to go with chins/dips/hanging knee raise, but I don't know where to start as far as learning to jog is concerned
I'd be interested to hear if you've experienced DOMS in your legs after pull up day.. I have..
take care
Weirdly, I can tell that the pullups and dips are strengthening my quads and other parts of my legs. How do I know? They are getting sore weirdly these days at judo and they never did before. It's a correlation if not a cause, at least.
The problem with programming is that our bodies are weird and don't like to stick to schedules. I agree with the goal oriented approach - basically for me it's to do as much hanging from and moving up and down on the bar and rings as possible, as much as possible. Because even just hanging there from the bar is isometric exercise, it's a question of "time on task" rather than one of reps and sets.
It's judo that got me back into these. I frankly need the strength, and I need the control of my own body weight in order to progress at judo. I need to become master of my own body before I can become master of my opponent's.
I need to add that if it weren't for judo, I wouldn't have seen anything at all deficient in S&S nor kettlebells generally. In "real life" picking up foreign objects would seem a more useful skill than picking up yourself. But in any case, the dragon is now loose and I won't be able to give up my callisthenics. I ended up gravitating towards callisthenics as a teen in spite of having weights, and I kept it going until a few yeas ago when I started S&S in order to begin "real" weight training. But, I threw out the baby with the bathwater by giving up callisthenics. That was dumb.
S&S does a lot, callisthenics adds to it, and judo makes it all exciting!
Regarding running/jogging: you start out by walking, then by adding in some jogs mixed into it, then eventually mainly jogging with only a few breaks for walks.
I jog in my basement a lot forward and back, left and right, and other variations. This makes it more like the footwork directions used in judo.