Nugent Coaching Systems

In my next strength training cycle I will be going through the following, semi-structured approach to working the primary lifts: deadlift, press and squat.

Download a PDF Version of the Nugent Rotational System for FREE!

References:

I would be lying if this book didn’t influence me:
Wendler 5-3-1
531: The Simplest and Most Effective Training System for Raw Strength (E-book)

I go back and forth on this topic.   Babygate isn’t quite out of my system…  Clearly I need to pick a side.

Or do I?

Redemption

This morning I had the opportunity to workout with a friend who used to be a member of CrossFit San Jose.  He took a pair of my garage-manufactured rings down to Argentina while traveling and used them to keep himself (and others) in shape.  Most of his workouts in Buenos Aires were of the bodyweight kind: box jumps, pull-ups, push-ups, ring dips, etc.

Last week he emailed CrossFit San Jose to get some pictures over to me with the rings in use.   He also asked about dropping in for a few workouts at their new box.  He didn’t get a response.   Not surprising since the owners are holding down more than one job.  They’re doing their best without the benefit of a membership admin.  Well he still didn’t get a reply so he pinged me to see what was up.  I told him he was welcome to come over and get in a workout at the Nugent garage if he didn’t hear back from them.

This morning we worked out.

It was fascinating getting caught up on his travels and what he experienced in the barrios in Argentina.  He clearly had a heightened sense of his surroundings and I could tell he’s been living one life altering experience after another.  I was honored to have him workout in my garage.

Our workout:

Front Squat 5-5-5-5-5

Followed by:

Stoner Helen – 3 Rounds of:

• 400 meter run
• 21 Kettlebell Swings with a 24kg bell
• 12 Atlas Stone Shoulderings with a 95# stone.

The whole workout (with warmup, recovery and travel talk) took about 90 minutes.  A little longer than my usual hour, but again, we were getting caught up.

The thing that humbled me was that he was planning on coming back for the rest of the week!  Very cool.

What was even cooler: my faith in the CrossFit community and it’s work ethic.

It’s one thing to pull up a workout and do it by yourself in the backyard or garage.  It’s another thing entirely to do it with a friend and push each other.

I’ve got new found respect for my friend Mike, CrossFit, and my atlas stones.  Those babies are COOL. 

So I’ve been using both of these systems for the last 3 years.

This video touches on a few of the reasons why the TRX should be a part of your training gear.

For most endurance athletes, the event is about the feet. Running, cycling (ignore handlebars for a second), even swimming to some extent. Grip rarely comes up as something you need to finish an event, but for the adventure racer, or the enduro-paddler out there, grip is used a lot, if not for the entire event.

Why Should I Train My Grip?

Let’s look at a few racing opportunities where grip comes into question:

• Cycling
• Kayaking / Paddling
  • Portages
• Rope work / Climbing
• Obstacles (mystery events)

It’s entirely possible to do an event like an adventure race and do zero grip work and be fine.  There are couple times where you will absolutely come to your limit if you don’t: paddling and portaging.  These two activities will help you find your grip limit quickly.  It happens when you have to put your boat down to shake out your hands.   Or you need to stop paddling to recover.

Grip training is not going to prevent your arms from getting fatigued.  What it will do is give you more time before you do get fatigued.  That might be enough time to get over the portage crossing or it might get you across a reservoir that is about to quickly turn into a whitecap whiteout.

What Are Good Grip Training Workouts?

Since we’re not looking to bend steel or do rafter pull-ups (although both activities will help your grip), we’re looking to build up our resistance to fatigue.  Absolute grip strength is handy (har-har), and what we’re after is a level of grip endurance that will keep us going for hours, not necessarily a 5 second display of raw power (although some of those feats of strength are still pretty cool).

First, you can practice the skill that will be tested.  The farmer carry is a great exercise and transfers directly to portaging.  In fact I could stop here and tell you that you don’t need to do anything else.  Your grip, your core strength (back, obliques, abs…), legs – all these get worked with the farmer carry.  Go for max distance in a set period of time, go for shortest time for a set distance, or go for max weight for either.  Make it heavy and change it up.

Farmer Carry Workouts

• 800m Farmer Carry with Partner Run: one person begins the farmer carry while the other runs a 400 meter lap to catch up with the carrier. Partners switch and the other runs a lap to catch up with the carrier. Weight should be heavy. Bodyweight is a good target, then make it as heavy as you can.
• Box Jump Farmer Carry:
  5 Rounds for Time:
  • 200 lb Farmer Carry 15 Yards
  • 20 Box Jumps with a 24″ box

The next workout that will fry your forearms is rope climbs.   Another full body workout (with emphasis on the forearms) – these workouts will guarantee you have forearm strength to move weight over distance.

The third workout type I’ll mention is the kettlebell swing*.  [If you've never swung a kettlebell, please find an RKC certified trainer to help you with mechanics.  It's not cheap, but neither are chiropractors, you'll learn a LOT] Either single-hand or two-handed, grab a kettlebell and go for reps.  The bell needs to be heavy enough (a 35 lb is a good place to start for men, 18lb or 26lb for women).

How Often Should I Train Grip?

Depending on who you talk to, grip is something you can work on everyday, even after a tough workout.  Doing a rope climb or two after every workout will start building in programmed strength that you will discover is quite effective.  The training doesn’t have to be explicit.  For example, you don’t need to build in specific grip workouts if you think of grip training like practice.   An hour of farmer carries is impressive, but not the best use of your time.  Work on carries for short bursts, when you’re recovered and fresh.

The farmer carry is essentially a moving deadlift.  Make sure you understand good form and mechanics prior to engaging in any of the mentioned exercises.  Flat back, tall chest, TIGHT body, nice clean pull to standing position.
Sample Grip Training Plan:
Monday: Farmer Carry and Kettlebell Swings

Tuesday: Rest

Wednesday: Rope Climbs and Farmer Carry

Thursday: Rest

Friday: Kettlebell Swings and Rope Climbs

Saturday/Sunday: Rest

I Love Grip Training, What Else Can I Do?

• Start playing with grippers (http://www.captainsofcrushgrippers.com/)
• Pay Adam Glass a visit (http://www.adamtglass.com/)
• Read anything by Jedd Johnson (http://www.dieselcrew.com/)