Plymetrics/jumping are the only BW stuff that come to mind that will actually improve strength.
Weighted plymetrics. I try to add that as much as possible. Since i do this aside from weightlifting my legs are always tired WHEN i do this.
This is retarded, and is excusable only because you’ve probably never been told how to use plyometrics or what to use them for.
The point is SPEED. You don’t ADD WEIGHT to PLYOMETRICS.
Also, due to the demands they place on the nervous system, you don’t do them when you’re FATIGUED.
It sounds like you honestly suffer from training ADD and are just looking to make it more fun and interesting. If that’s the case, I apologize, and please be about your business. But if you intend to gain anything in terms of being able to perform better, stronger or faster from this… don’t.[/quote]
Erm, well, right,… WHY THE FUCK would you do weighted plyo? I know, that is something of a standard answer of mine, but… if you’re actually adding weight to your plyo you’re not doing it right.
Back to the original question… no one here mentioned isometrics, so I’ll do. Since most movement doesn’t require you to constantly produce force but is limited by one or two moments that I call “control points”, you could mix in specific isometrics. Let me give you an example here (I’m a fighter so sorry if that’s the wrong board for that example):
When punching, you don’t want to “push” your punch all the way to the target. You wnat to generate an impulse that catapults your fist to the target. Only if your arm is relaxed can your fist gain speed. So basically all the force you need is produced at moment 0. Well, not exactly. When you made contact, you need to contract your whole body and start retracting that fist of yours. So here’s “control point” 2. Those are the moments when you actively need to produce force.
I’m sure you’ll find the same concept applying to whatever sports you do. So basically the idea is to find out which angles are relevant for you “really gaining strength” and work them isometrically. You can do that every day… and hell, yes, it works.
Thib wrote an article on isometrics some time ago, check that out. You can find find loads of isometric bodyweight exercises for the legs - just keep them specific.