Nugent Coaching Systems

It’s not rocket science.

It’s not a magical elixir.

It’s basic.

You are simply moving your body.  Sometimes quickly, sometimes with weight.  Sometimes both.  It’s not that hard to do.   Let’s not make a big deal of it.

Just get started.

Here are four movements that will get you more than halfway to wherever you want to be:

1. Squat
2. Deadlift
3. Shoulder Press
4. Sprint

OK. Great.  Those are the movements.  Now what?

For sets and reps, start with 5×5.  That alone will do you wonders.  Want more?  Learn to recover.   Want more?  Start eating right.  40-30-30 is a good general rule, but even better: eat natural foods.  Meat, veggies, nuts and fruit.  Water.

This is simply part of your life.  Stop over thinking this and stop making exercise an EVENT.  It’s not.  You have a life to live, a sport to excel in, kids to raise, a job to do.

Books I recommend:

Easy Strength – how to build and achieve strength

Naked Warrior – body weight training

5-3-1 – Basic lifts, effective

Different Ways to Train

There are different ways to approach this.  First, make sure your mobility is good.  Don’t build a house on a crappy foundation.  If you can’t move well, what good is it to make yourself even stronger in your immobility?  Get yourself fixed!  Stretch! Use a foam roller, see a Z-health specialist, something.

Finally, if the above movements are new, learn them from someone qualified.   Oh and have fun.

The deadlift train continues! Just set a rep PR today 12 reps at 315.  Translated to 5-3-1 theoretical one rep max: 440 lbs.  I am pretty happy with that.

The main point of the graphic below is that the body adapts to strength in cycles.  One week you’re up, then the next, and possibly the next.  But at some point, your body needs a down week, and you can see it in this graph here.  It’s consistent no matter where you are in the strength spectrum.

Plan your de-load weeks or at least be prepared mentally that you’re going to reach a wall.

Today, I am happy to report that it was not a down week.  Just so happens to fall on week 2, of the 3rd cycle of Wendler’s 5-3-1 program. 

Strength Cycles - 8 weeks of 5-3-1

After spending a little time re-arranging gear in my garage, I realized there’s a GHD opportunity being missed.

This little shift in equipment just saved me at least $600. I was seriously contemplating the purchase of one. Now my wife can rest easy

Thursday night was all about the kettlebell.

Motivation Required - and a Distinct Disregard for Sloth

Use double kettlebells for the required fun.  Even if they aren’t equal sizes (and you should try it even if you do have equal weights) use doubles and focus on quality reps, but keep moving.

You can count if you want to…

Thanks to the people who are a part of the Crucible and Gyms Gone Galt, for providing some of the inspiration and ideation of the workout!

MOTIVATION REQUIRED – AND A DISTINCT DISREGARD FOR SLOTH

No benching pics, but this should suffice

5:15 AM – Wakeup

5:45 AM – Walk out to garage, coffee in hand.

6:00 AM – Get started on this:

• Reps  x  Weight
• Warm-up:

• 5  x  70
• 5   x 90
• 3    x 105
• 5-3-1:

• 5    115
• 5    135

• 14    150
• Theoretical Max    219.93

For the accessory lifting (Boring but Big):

5 sets of 10 reps at 95 – Bench

2 sets of 10 TRX Body Rows (TRX was vertical)

3 sets of 10/10 Kroc Rows (62# Kettlebell)

Can’t say enough how great this felt to get it done and in before the day started!