I am a huge Furey fan and have sung his praises at FR many times. Most freepers would love him, his attitude and his politics.
From time to time I left weights...I consider it really more of a sport or recreation and I think it is great, so long as you are doing the bodyweight exercises under that. The point is to make sure you are strong. Then if you want to lift weights for fun or for aesthetics, then so be it. But weights won't make you strong, except for the limited function of weight lifting.
You should try to work in the sprints...they are wickedkly difficult. But I do believe they work. On occasion I do jump rope and other things, but really, the sprints are what really hurt the most.
Geez, I am just repeating what Furey says....and for that I apologize. I'm sure you get enough from him already!
Yeah, he is the king of Hype. But he is also mostly right.
The "royal court" is an excellent foundation for anyone.
Weights, I must disagree with you and furey, if you lift correctly are a huge benefit.
I like to think that the body weight exercises help prevent injury for when I lift.
I try to do a little of everything though.
THE BIG QUESTION...Can you touch your nose to the ground when bridging?????
I sprint, lift weights (almost daily) and jump rope. I really enjoy the rope!