[scott_s]

If you do a bodybuilder-style lifting workout, it will target specific muscle groups. But if you're doing squats, cleans, deadlifts and their variations, you're using many muscles, sometimes your whole body. The transfer is going to be the same.

You are exposed to more risk (I'm recovering from a minor strain in my lower back from deadlifts - I'll be more conservative next time), but I think in the long run, the rewards outweigh the risks.

[beza1e1]

Do you have an idea, how to do deadlifts and cleans without "professional" weights and without a gym?

Bodyweight squats are good. So are chin-ups, pull-ups, dips, push-ups, burpees and planks. I'd avoid sit-ups, especially if you hunched over your desk all day. A fun way to spice up the workout is "Parkour".

My workout is running a few kilometers to a selected tree, doing some of the exercises above and running home. Takes about an hour each. Three times a week.

[dave_au]

I've been doing this (other than doing it I'm unaffiliated with the site):

http://www.simplefit.org/

It's been good - it's a program of pull-ups, push-ups and squats with 3 sessions a week and a series of levels to work through. Pretty nice if you're busy, none of the workouts go past 30 minutes because there's a focus on high intensity in the workout.

Probably wise to take the guys nutrition advice with a grain of salt, since it doesn't see to be his main area of knowledge.

Other than that I run about 5km 3 times a week.

[scott_s]

Kettlebells. You can do a form of deadlift and cleans with them. Google for "kettlebell deadlift" and "kettlebell clean" to get an idea how.