Nugent Coaching Systems

 
2009:

2011:

This chase started in 2009. When, at a CrossFit Endurance cert, I met a cocky Airborne Ranger that was boasting a 405lb deadlift and had just completed the Angeles Crest 100. I was irritatingly impressed. Also annoyed. Because damn it, I knew I could do that too.

The lift above is a direct result of TWO YEARS of thinking I knew how to get my deadlift up on my own. TWO YEARS of thinking I knew the right path to strength and endurance.

Since that August 2009 CFE cert, I’ve run 50 miles 2x. Set personal records in the mile, the 10k, and several distances in between. I’m also stronger than I’ve ever been.

What I didn’t expect was that by setting what I thought was an easily attainable goal, had in fact become a defining factor in how I approached every workout since. “Will this help me get to a 405lb deadlift?” “Will this help me run a 100 miles?” If I didn’t think it would help, I didn’t do it.

As you can see from the pull in the video, I only have 25 more pounds to go.

As for the running, I’m signed up again for the American River 50 miler. This time aiming for a better time.

It’s important to be yourself, no matter how cocky/arrogant you may appear to come across. You just might be inspiring someone to better themselves.

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)

When you have limited space and time, you have to decide what’s important and how you are going to make the best use of both resources.

Spending time driving to a gym, waiting to use equipment, showering in a less then sanitary environment, then driving back home (~90 minute to 2-hour event), is not the best use of your time.

Storing old boxes full of college course textbooks and other things like that in your garage is not the best use of space.

Cut the drive to the gym. Spend two hours cleaning your garage.

Create your training space!

But what about equipment cost?

The cheapest and at times the most effective training you can do is bodyweight training. You can do this anywhere, but if you’re snowed in, and you’ve been warned by your family that sweating and grunting in your living room is not ideal, then the garage is the next best thing.

Get some matting on the floor, a stopwatch, and you’re ready to begin.

If bodyweight training isn’t enough, or you simply want to expand on what you are doing, then start thinking about a basic barbell set. Something where you can work on the three primary lifts: the deadlift, the squat, and the press.

If you don’t have room for a barbell set, then get a kettlebell. You can do deadlifts, squats, and presses with them. Of course, it won’t be extremely heavy, but you can still make strength gains with high rep protocols (google Dimel Deadlifts, or read Return of the Kettlebell)

What’s important for me? Over time I’ve either made my equipment (stones, squat rack, rings, pull-up bar, plyo-boxes, jump ropes…) or I’ve purchased it (kettlebells, and plates). Creativity (along with safety) can go a long way.

• Space to move around in
• Bars and plates
• GymBoss Timer
• Pull-up bar
• Kettlebells
• Squat Rack
• Atlas Stones
• Gymnastics Rings
• Jump rope
• Plyo boxes…

Find your space, clean it out, start saving time and money and you’ll be developing a habit that you can do well into your golden years!

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.