Excuse me if this article has been posted before (just delete the post). It advocates the use of olympic, bodyweight exercises to develop total body muscular strength.
I always new gymnasts were incredibly strong, but I had no idea this strength would transfer so well to the weightroom!
"How strong is it possible to become with bodyweight exercises? Amazingly strong. In fact I would go so far as to say, done correctly, far stronger than someone who had trained for the same amount of time with free weights. Want some concrete examples? One of my former students, JJ Gregory (1993 Junior National Champion on the Still Rings) developed such a high degree of strength from my bodyweight conditioning program that on his first day in his high school weightlifting class he deadlifted 400lbs., and this at the scale breaking weight of 135 lbs. and a height of 5’3”. "
"After this I was curious and wanted to measure JJ’s one rep max on weighted pull-ups. We started fairly light with 10 lbs. or so. I continued adding more weight while JJ performed single rep after single rep. Unfortunately I didn’t know about chinning belts and chains at that time and the cheap leather belt we were using broke at 75 lbs. Once again, I repeat, at 75 lbs. and JJ had never performed a weighted pull-up in his life. But he had performed years of my specialized bodyweight conditioning exercises. How much could JJ have chinned that day? We will never know for sure, but I will tell you that at 75 lbs. JJ was laughing and joking with me and did not appear to be noticeably bothered by the weight. "