How would go about incorporating gymnastics/isometrics into weight training?
I've read that 2 sec of isometric hold is about equal in volume to 1 rep of a barbell exercise.
Example: 2 sec of holding front lever = 1 rep of horizontal rowing barbell exercise
Asking because I exercise for athletics but also have simple goals of holding a planche and front lever. For the past 2-3 months I stopped all barbell exercises besides squats and deadlifts and did calisthenics 3-4 days/week...lots of headstand pushups, planche progression holds, front lever progression holds, pullups, bodyweight rows on rings, pushup variations.
But I think I'd like to do more barbell training. Fat loss is primary goal right now and I was thinking of returning to layer style training with dips/pullups and loaded carries every training day. Just not sure how to incorporate exercises for my gymnastics goals.