On both the pull-up and dip exercises, keep the reps realistic; better five reps completed, than ten reps that strain the spotter and demoralize the exerciser. The bodyweight pull-up and bodyweight dip exercise intensities can increase by having the athletes pause at the bottom of the eccentric movement for one second before performing another concentric movement. Pause at the bottom of the pull-up with arms in full extension before pulling up and at the bottom of the dip with the arms flexed before extending up to full arm extension.
When the athlete can perform over twelve reps with good technique on the pullup, and over twenty correct body-weight dips they may be ready to wear a dip belt around their waist with an additional ten pounds or so added to the belt.
Bar Hang Bonus- If you are using the bar hang exercise to stretch the shoulder and low backs while building the grip strength of a gorilla, you can incorporate a pull-up on your command every ten-fifteen seconds and increase mental and physical toughness.
I encourage you to make these “old school” exercises part of your program. Let your competition take the shortcut!