Hey OP, let me give you a legitimate and well-informed answer. I'll be brief.
You need to start doing gymnastics. Torrent "Overcoming Gravity" by Steven Low. There are a few template programs in the book but after skimming it you should be able to make your own.
A good gymnastics program will contain 3 main elements: static holds (examples: planche, front lever, manna, iron cross, handstands, ), dynamic movements (examples: transition from L-sit to handstand, front lever to back lever, etc), and calisthenics (pullups, pushups, etc).
Many of these feats require incredible strength and balance and you will not be able to do them right away, the same way you will not be able to deadlift 600lb right away. The key is consistency and progressive overload.
How do you overload without weights? Increasing leverage. Slowly progressing from easier activities to harder ones. The book outlines good progressions ("Building The Gymnastic Body" by coach Somner does too but it's not as good).
The only equipment you really need is a pullup bar, although dip bars and gymnastics rings help.
You can do these before squats and deadlifts or on a separate day. Train 2-4x a week.
As far as squats and deadlifts go... I'm a big fan of the GZCL program. Since gymnastics involve a lot of core and pulling, you could nix the deadlifts and just squat if you like, and that way you just have one leg day per week to focus on. If you wanted to incorporate conditioning, you could do the Westside For Skinny Bastards 3 speed & conditioning template replacing the upper body days with gymnastics.
>>35702204 Why not do a normal fucking program and just add on calisthentics or whatever monkey shit you want to do? I hate my 330 5x5 volume day squats but doesn't me i'll skip them and same for you and upper body exercises.
>>35703077 For upper body, I wouldn't say weights are necessarily more effective. Certainly easier to program. You can show a novice the big three, tell them to do 3x5 and add 10 lb per week and they should hit 225/315/405 in a year. Gymnastics training is complicated. You're not doing the same exact movement and progressing weight, you're doing different movements and progressing leverage. To accomplish a planche, you typically need to master 4 intermediate movements and do at least 2 accessory movements. That's definitely harder than adding 10 lb to your bench per week.
>>35703574 You can definitely progress relatively faster using weights (get bigger and hit "advanced" levels of performance faster).
Also, while it's hard to find good bodyweight exercises for the lower body (besides glute ham raises, back extensions, sprinting, and step-ups; pistols are alright but can irritate the lumbar), they can be incredibly effective for the lower back and hips.
Example: for a male 5'10" and 170 lb, holding a back lever for 6 seconds puts the equivalent load on the lower back and hips as does deadlifting 315 lb for 3 reps. Obviously that is not tremendous, but is strong relative to the general population and noteworthy when considering that force is generated by bodyweight alone and can be SIGNIFICANTLY increased by adding angle weights.
Personally, I rock climb 2x/week, gymnastics 2x/week, yoga 2x/week, and run 2x/week. I used to lift a lot (225 OHP, 405 front squat, 495 sumo DL) but stopped after some lumbar injuries set me back. I'm a lot more athletic now.
>>35702822 BtGB is the old one, Sommer's newer program is Foundation, replaces a lot of the older BtGB information that was less useful to adult practitioners, just fyi. Personally I find it to be extraordinarily slow and if you're intuitive enough with your own body, a different program is better for your goals.
Also: pullups and pushups etc all count as 'dynamic' movements by definition, as they are in motion.
Nitpicky but you decrease leverage. not increase it. Increased leverage makes something easier, you have a greater mechanical advantage against the resistance.
>>35702151 If I were you OP, I'd just throw in some calisthenics stuff based on the SS/SL sort of routine, or I'd do the reddit routine with their pistol squat progression swapped for squat/DL.
That way you get your barbell leg training, which is superior for raw strength than bodyweight training, and then do bodyweight progressions for your vertical/horizontal push/pull exercises.
You'll have to fiddle around with frequency: 3 day fullbody routines may not be enough when you want to do statics as well as dynamics, you may need to switch to four or five days, but early on, three fullbody should be fine.
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