Has it been months or even years since your last PR on a CrossFit benchmark? Is your body beat up and struggling to recover? Has your performance hit a brick wall and you don't even know where to start to fix it?
These problems are all too common for any CrossFit athlete with a few years of training under their belt. The unfortunate truth is most CrossFit competitor programmes out there are just a collection of copy-and-pasted training cycles, or popular training tactics and methods without any clear direction or strategy behind it.
Anything works when you've never picked up a barbell before. But keep at the one size fits all approach for long enough and you'll soon be left with big weaknesses in your game.
So what are you going to do, keep doing what you've been doing and make zero progress for another year while the competition passes you by? Or will you make a change with Barbell Strategy?
Has your CrossFit training hit a wall?
Has your CrossFit training hit a wall?
Hi, I'm Luke Holmes
Hi, I'm Luke Holmes
I'm an online coach specialising in competitive CrossFit athletes and weightlifters. With over 15 years of coaching experience—10 of which have been dedicated to online coaching for competitive CrossFit athletes—I’ve had the privilege of working with over 100 athletes. My clients compete in events around the world, ranging from local competitions to the CrossFit semi-finals.
I’ve successfully coached two athletes to the CrossFit Games in 2019, and I’ve also competed at the CrossFit Games Regionals myself. My extensive background equips me to help you reach your goals, whether you're aiming for local competitions or higher-level events.
I’ve received education and training from respected organisations, including OPEX, Training Think Tank, British Weightlifting, CrossFit, Precision Nutrition, and David Grey Rehab. This diverse expertise allows me to provide tailored coaching that meets the unique needs of each athlete.
I’ve successfully coached two athletes to the CrossFit Games in 2019, and I’ve also competed at the CrossFit Games Regionals myself. My extensive background equips me to help you reach your goals, whether you're aiming for local competitions or higher-level events.
I’ve received education and training from respected organisations, including OPEX, Training Think Tank, British Weightlifting, CrossFit, Precision Nutrition, and David Grey Rehab. This diverse expertise allows me to provide tailored coaching that meets the unique needs of each athlete.
How it all started...
How it all started...
I grew up in Bristol, UK, where some of my earliest memories are of my dad’s non-profit gym in Knowle West. As a young kid, this was where I got my first taste of fitness, learning how to perform cleans with an empty bar.
Growing up, I was constantly involved in sports—anything from football to boxing—but I always gravitated towards judo as a kid, and later rugby during my teenage years.
Even then, it wasn’t just about playing the game. I found myself fascinated by the physical training behind the sport. I’d rewatch rugby documentaries just to focus on the gym scenes, trying to figure out what the athletes were doing.
By the time I was 16, I hit my first major lifting milestone—a 100kg squat at Fitness First. Like most teenagers, I spent most of my time doing chest and arms with my mates. But things started to change when I joined in on circuits with some of the local MMA fighters who trained at the gym. That exposure opened my eyes to a more functional style of training. During this time, I was also playing rugby at a good level in Bath.
Growing up, I was constantly involved in sports—anything from football to boxing—but I always gravitated towards judo as a kid, and later rugby during my teenage years.
Even then, it wasn’t just about playing the game. I found myself fascinated by the physical training behind the sport. I’d rewatch rugby documentaries just to focus on the gym scenes, trying to figure out what the athletes were doing.
By the time I was 16, I hit my first major lifting milestone—a 100kg squat at Fitness First. Like most teenagers, I spent most of my time doing chest and arms with my mates. But things started to change when I joined in on circuits with some of the local MMA fighters who trained at the gym. That exposure opened my eyes to a more functional style of training. During this time, I was also playing rugby at a good level in Bath.
Discovering CrossFit
Discovering CrossFit
I went on to study Sports Development at Leeds Met University, continuing to play rugby there. In 2009, size and mass were everything in the sport, and standing at 5'6", I found myself sized out of the game at that level. This pushed me to dive deeper into strength and conditioning.
I came across programmes from Joe DeFranco and Gym Jones, which eventually led me to CrossFit. In my second year at university, I became one of the first members of CrossFit Leeds, and I was hooked from day one. Before long, I had my eyes on all the gym’s squatting records and started competing in small local competitions.
After graduating, I began coaching part-time at CrossFit Leeds while working as a youth worker in Bradford. It wasn’t long before I realised I wanted to coach full-time and pursue my own competitive ambitions. In 2013, I jumped at the opportunity to coach in Kuwait at Circuit+, the country’s first CrossFit gym.
I came across programmes from Joe DeFranco and Gym Jones, which eventually led me to CrossFit. In my second year at university, I became one of the first members of CrossFit Leeds, and I was hooked from day one. Before long, I had my eyes on all the gym’s squatting records and started competing in small local competitions.
After graduating, I began coaching part-time at CrossFit Leeds while working as a youth worker in Bradford. It wasn’t long before I realised I wanted to coach full-time and pursue my own competitive ambitions. In 2013, I jumped at the opportunity to coach in Kuwait at Circuit+, the country’s first CrossFit gym.
Me as an athlete
Me as an athlete
This was a major turning point for me. I coached from 5 p.m. to 10 p.m. every day, spending the rest of my time training. Over the next four years, I trained like a full-time athlete, competing at the CrossFit Games Asia Regionals in 2014 and the Dubai Fitness Championships in 2015. During this time, I also became involved in teaching CrossFit Weightlifting seminars across Europe and the Middle East, taking my work into coach education.
While competing was my top priority, I increasingly felt drawn towards advancing my coaching career. My training partners encouraged me to focus more on programming for other athletes. In 2015, I took the OPEX CCP courses and began online coaching under the mentorship of Andy Edwards and Ollie Mansbridge, both influential figures in the UK and European CrossFit communities.
By that time, I was coaching athletes who were on the cusp of regional-level competition. Though online coaching was a side hustle initially, it laid the groundwork for what was to come.
While competing was my top priority, I increasingly felt drawn towards advancing my coaching career. My training partners encouraged me to focus more on programming for other athletes. In 2015, I took the OPEX CCP courses and began online coaching under the mentorship of Andy Edwards and Ollie Mansbridge, both influential figures in the UK and European CrossFit communities.
By that time, I was coaching athletes who were on the cusp of regional-level competition. Though online coaching was a side hustle initially, it laid the groundwork for what was to come.
Going all in on CrossFit
From 2015 to 2018, I coached at CrossFit gyms in Chicago and London before settling in Barcelona, where I transitioned to online coaching full-time. In 2019, I decided to step back from competitive CrossFit to focus entirely on coaching athletes.
That year, I coached two national champions from Kuwait and Vietnam to the CrossFit Games. This experience solidified my passion for guiding others towards success in the sport.
After that trip to the CrossFit Games, I realised I needed a more structured, systematic approach to coaching. My athletic experiences had shaped my methods, but as my client base grew and their goals diversified, I adapted to meet their needs.
That year, I coached two national champions from Kuwait and Vietnam to the CrossFit Games. This experience solidified my passion for guiding others towards success in the sport.
After that trip to the CrossFit Games, I realised I needed a more structured, systematic approach to coaching. My athletic experiences had shaped my methods, but as my client base grew and their goals diversified, I adapted to meet their needs.
My coaching today
My coaching today
Today, my coaching focuses on providing individualised programming, prioritising long-term progress while remaining flexible and dynamic to respond to each athlete’s unique demands. My aim is to create engaging, enjoyable training that challenges clients to test their limits, whether in competition or through personal goals.
Now, with over 10 years of experience coaching competitive CrossFit athletes, I work full-time as an online coach, managing a select group of under 30 athletes to ensure high-quality, personalised attention.
Now, with over 10 years of experience coaching competitive CrossFit athletes, I work full-time as an online coach, managing a select group of under 30 athletes to ensure high-quality, personalised attention.
Barbell Strategy is an agile coaching system, driven by results, tailored to individual needs.
Barbell Strategy is an agile coaching system, driven by results, tailored to individual needs.
My journey over the last 10 years, helping competitive CrossFit athletes just like you, has led me to understand that many athletes out there are looking for structure, clarity, a personalised approach to their training and ultimately the results to go with it.
With so many training trends and methods out there, it’s easy to get distracted or lose sight of long-term progress. That’s why I’ve developed Barbell Strategy—a programme built on proven principles, tailored to your goals, and designed to deliver results without the guesswork. Let me tell you the story of how I came to develop Barbell Strategy.
With so many training trends and methods out there, it’s easy to get distracted or lose sight of long-term progress. That’s why I’ve developed Barbell Strategy—a programme built on proven principles, tailored to your goals, and designed to deliver results without the guesswork. Let me tell you the story of how I came to develop Barbell Strategy.
Individualised programme design
Individualised programme design
When I started competing and training, everyone was just excited about trying out new training methods and experimenting with different styles. There wasn’t much structure to what anyone was doing.
It seemed like every couple of months, there was a new “hot” way of training. Whether it was following Jim Wendler’s 5/3/1 programme, doing a Catalyst Athletics weightlifting cycle, or using GymnasticBodies strength progressions.
Over time, an established way of programming began to emerge. This approach turned into a one-size-fits-all programme for CrossFit athletes. Most programs now follow the same or a very similar structure, which is designed to fit in all the different skills in CrossFit within a training week or fortnight while aligning with the CrossFit Games season.
This method works up to a certain point. However, when it stops working, it can start to create holes in your performance.
Because of the high number of skills and training styles in CrossFit, there’s a belief that you need to stay on top of everything simultaneously. You might worry about losing certain skills and get greedy with trying to do everything all the time.
This style of training makes sense in other skill-based sports, but for CrossFit, it often becomes a mishmash of different programmes and progressions without much of a backbone or overall strategy.
CrossFit is not hybrid training–where you can balance two programs and get a lot out of them to pursue two distinct goals. CrossFit is dynamic and requires a lot of different qualities that need time to develop. It demands a more individualised approach.
The moment I realised this was in 2017, when I hired a coach, Todd Nief. Before that, I had worked with numerous other coaches, but most of the programmes were structured similarly and they weren’t much different from one another.
When I started working with Todd, we spent several weeks collecting initial training data. It became clear that while I was fairly skilled in typical CrossFit workouts, I lacked absolute strength and aerobic capacity.
As a result, my training shifted almost exclusively to focus on building absolute strength and aerobic capacity. I was initially afraid of losing certain skills and not engaging in traditional high-intensity CrossFit metcons.
However, when I returned to competing and training with others, everything started coming together. I noticed improvements in areas I hadn’t even been training much.
In one competition, I performed a 2:11 Fran, which was my best placing in that competition. I came fifth amongst some CrossFit Games athletes, despite not having done a traditional barbell-gymnastics couplet for months. Developing my aerobic capacity had allowed me to reach new levels of intensity.
Raising the floor brought up the ceiling.
This experience gave me the confidence to apply the same approach with my athletes. With one athlete I worked with, her deadlift and back squat numbers exceeded those of some CrossFit Games-level athletes. However, her gymnastics and weightlifting skills were lacking.
We moved away from absolute strength development entirely and focused instead on skill development and making her faster in weightlifting. A few years later, she qualified for the CrossFit Games.
The individualised approach raises the floor, which is crucial in CrossFit. Having big weaknesses is more punishing than big strengths are rewarding. Becoming well-rounded as an athlete should be a top priority, and achieving this requires tailoring and personalising your program in a specific direction.
It seemed like every couple of months, there was a new “hot” way of training. Whether it was following Jim Wendler’s 5/3/1 programme, doing a Catalyst Athletics weightlifting cycle, or using GymnasticBodies strength progressions.
Over time, an established way of programming began to emerge. This approach turned into a one-size-fits-all programme for CrossFit athletes. Most programs now follow the same or a very similar structure, which is designed to fit in all the different skills in CrossFit within a training week or fortnight while aligning with the CrossFit Games season.
This method works up to a certain point. However, when it stops working, it can start to create holes in your performance.
Because of the high number of skills and training styles in CrossFit, there’s a belief that you need to stay on top of everything simultaneously. You might worry about losing certain skills and get greedy with trying to do everything all the time.
This style of training makes sense in other skill-based sports, but for CrossFit, it often becomes a mishmash of different programmes and progressions without much of a backbone or overall strategy.
CrossFit is not hybrid training–where you can balance two programs and get a lot out of them to pursue two distinct goals. CrossFit is dynamic and requires a lot of different qualities that need time to develop. It demands a more individualised approach.
The moment I realised this was in 2017, when I hired a coach, Todd Nief. Before that, I had worked with numerous other coaches, but most of the programmes were structured similarly and they weren’t much different from one another.
When I started working with Todd, we spent several weeks collecting initial training data. It became clear that while I was fairly skilled in typical CrossFit workouts, I lacked absolute strength and aerobic capacity.
As a result, my training shifted almost exclusively to focus on building absolute strength and aerobic capacity. I was initially afraid of losing certain skills and not engaging in traditional high-intensity CrossFit metcons.
However, when I returned to competing and training with others, everything started coming together. I noticed improvements in areas I hadn’t even been training much.
In one competition, I performed a 2:11 Fran, which was my best placing in that competition. I came fifth amongst some CrossFit Games athletes, despite not having done a traditional barbell-gymnastics couplet for months. Developing my aerobic capacity had allowed me to reach new levels of intensity.
Raising the floor brought up the ceiling.
This experience gave me the confidence to apply the same approach with my athletes. With one athlete I worked with, her deadlift and back squat numbers exceeded those of some CrossFit Games-level athletes. However, her gymnastics and weightlifting skills were lacking.
We moved away from absolute strength development entirely and focused instead on skill development and making her faster in weightlifting. A few years later, she qualified for the CrossFit Games.
The individualised approach raises the floor, which is crucial in CrossFit. Having big weaknesses is more punishing than big strengths are rewarding. Becoming well-rounded as an athlete should be a top priority, and achieving this requires tailoring and personalising your program in a specific direction.
Working smarter AND harder
Working smarter AND harder
If you look at most competitive CrossFit programmes, you'll notice a big emphasis on messaging around effort, hard work, and all the motivational slogans to go with it.
Now, if hard work were such an important factor or the missing link for CrossFit athletes, then we would see those individuals hammering out three-hour training sessions consistently excelling, rather than merely competing at local-level team events that don’t require qualification.
The truth is, we need a more strategic approach to training, one that isn’t so focused on effort alone. This emphasis on effort stems from the messaging in CrossFit group classes, where individuals may only train two to three times per week and need intensity to drive results. However, when someone is training for a sport five to six times per week, a more strategic approach is required.
I’ve witnessed this in many athletes I’ve worked with over the years who come from a CrossFit class background. I once started working with an athlete while I was coaching at a CrossFit gym in London.
David would go all out in his metcons, and most of his strength pieces were near-maximal attempts. He wasn’t building any training volume, which left significant gaps in his overall fitness.
This "all-out" approach was ingrained in him because it had been effective when he was taking CrossFit classes. However, we needed to completely change this mindset to help him understand that training for the sport of CrossFit is very different from going all out in classes.
This belief can be difficult to address in athletes, especially when it has previously brought them success. So with Davd, we introduced a "waving" approach to his training, using a high/low sequence where each day alternated between high-impact and lower-impact training.
Three days of the week, we went hard, David was training at a high intensity. These sessions included things like assault bike sprints, heavy strength work and accessory work. On the other days between, we focused entirely on skill development and lighter aerobic training.
This waving approach not only taught David how to train more effectively but also allowed him to apply training stress where it was most needed while recovering throughout the week. The improved recovery meant we could gradually build his training volume and address the gaps in his fitness.
By working smarter we were able to start working harder where it was needed. As a result, David progressed from competing in classes to competing in local competitions.
Now, if hard work were such an important factor or the missing link for CrossFit athletes, then we would see those individuals hammering out three-hour training sessions consistently excelling, rather than merely competing at local-level team events that don’t require qualification.
The truth is, we need a more strategic approach to training, one that isn’t so focused on effort alone. This emphasis on effort stems from the messaging in CrossFit group classes, where individuals may only train two to three times per week and need intensity to drive results. However, when someone is training for a sport five to six times per week, a more strategic approach is required.
I’ve witnessed this in many athletes I’ve worked with over the years who come from a CrossFit class background. I once started working with an athlete while I was coaching at a CrossFit gym in London.
David would go all out in his metcons, and most of his strength pieces were near-maximal attempts. He wasn’t building any training volume, which left significant gaps in his overall fitness.
This "all-out" approach was ingrained in him because it had been effective when he was taking CrossFit classes. However, we needed to completely change this mindset to help him understand that training for the sport of CrossFit is very different from going all out in classes.
This belief can be difficult to address in athletes, especially when it has previously brought them success. So with Davd, we introduced a "waving" approach to his training, using a high/low sequence where each day alternated between high-impact and lower-impact training.
Three days of the week, we went hard, David was training at a high intensity. These sessions included things like assault bike sprints, heavy strength work and accessory work. On the other days between, we focused entirely on skill development and lighter aerobic training.
This waving approach not only taught David how to train more effectively but also allowed him to apply training stress where it was most needed while recovering throughout the week. The improved recovery meant we could gradually build his training volume and address the gaps in his fitness.
By working smarter we were able to start working harder where it was needed. As a result, David progressed from competing in classes to competing in local competitions.
Agile training processes
Agile training processes
Many athletes believe they need to follow a predetermined path of progression in their programme–typically involving a testing phase, predetermined training block and then a retest.
This often translates to a desire for visibly harder strength work and conditioning pieces each week to feel like they’re progressing as athletes. They want to see increases in skill, complexity, training volume, workout duration, or heavier weights.
Many think that training must progress linearly to be effective, rather than training being the tool that creates a stimulus for the body to adapt to, leading to athletes forcing improvements, which is counterproductive.
While linear progression as a tactic has its place, when progress slows, repeated work at similar intensities becomes the driver for improvement rather than constantly forcing progress.
For a long time, both as an athlete and as a coach, I also thought this linear approach was essential. However, I found myself and my clients getting stuck—either struggling with workouts that were too challenging or failing to adapt to progressions that moved faster than the athlete’s rate of development.
Instead of training meeting the athlete where they were, the programme created a predetermined path that athletes had to work to catch up to. This can be effective for competition preparation, but it’s not good for long-term progression or development.
My outlook changed dramatically once I stopped competing and began exploring the work of Reactive Training Systems and Jacob Tsypkin. Their methods draw heavily from Anatoly Bondarchuk, a renowned Soviet throwing coach, who believed that repeatedly applying the same training stimulus while gradually moving towards peak performance was the best way to prepare athletes.
In 2021, I hired Jacob as my coach to gain a deeper understanding of this method. I had followed Jacob’s work for years, he was the long-time coach of CrossFit Games athlete Sean Sweeney and one of the first to offer online remote coaching for CrossFit athletes back in 2011.
When Jacob and I started working together, parts of my training were devoted to testing out progressions that I could later adapt for my own athletes. I wanted to experiment with Jacob’s unique approach, which involved using the same structure, movements, and rep schemes week to week––the aim was to apply a consistent training stimulus––not force progress on paper.
Week to week not much changed in the programme. Instead, I focused on improving my results in each training piece. Having previous exposure to the workouts gave me clear goals and a one-week feedback loop.
This wasn’t about specialising for a single workout, like repeating a CrossFit Open workout. Instead, it was about applying the right stimulus, maintaining consistency in the training stimulus and using prior exposure to direct any progress in the training.
I found this approach worked exceptionally well. It kept me engaged and I began viewing each training progression as a key part of the programme, rather than simply focusing on completing entire training days regardless, sometimes with less intensity.
In my coaching, I don’t repeat workouts exactly as they are because of CrossFit’s variance. However, I’ve incorporated much more similarity in the workouts I design and their week-to-week progressions.
This approach has proven highly successful with my athletes. They now have manageable targets for improvement, which makes them more invested in the training process rather than simply ticking boxes to complete the programme.
Previously, their focus was on following a predetermined path laid out by the programme. Now, my athletes are more proactive about their training intention and driving their own results and we’re creating adaptations that wouldn’t have been achieved by simply trying to force the programme to work on its own.
This often translates to a desire for visibly harder strength work and conditioning pieces each week to feel like they’re progressing as athletes. They want to see increases in skill, complexity, training volume, workout duration, or heavier weights.
Many think that training must progress linearly to be effective, rather than training being the tool that creates a stimulus for the body to adapt to, leading to athletes forcing improvements, which is counterproductive.
While linear progression as a tactic has its place, when progress slows, repeated work at similar intensities becomes the driver for improvement rather than constantly forcing progress.
For a long time, both as an athlete and as a coach, I also thought this linear approach was essential. However, I found myself and my clients getting stuck—either struggling with workouts that were too challenging or failing to adapt to progressions that moved faster than the athlete’s rate of development.
Instead of training meeting the athlete where they were, the programme created a predetermined path that athletes had to work to catch up to. This can be effective for competition preparation, but it’s not good for long-term progression or development.
My outlook changed dramatically once I stopped competing and began exploring the work of Reactive Training Systems and Jacob Tsypkin. Their methods draw heavily from Anatoly Bondarchuk, a renowned Soviet throwing coach, who believed that repeatedly applying the same training stimulus while gradually moving towards peak performance was the best way to prepare athletes.
In 2021, I hired Jacob as my coach to gain a deeper understanding of this method. I had followed Jacob’s work for years, he was the long-time coach of CrossFit Games athlete Sean Sweeney and one of the first to offer online remote coaching for CrossFit athletes back in 2011.
When Jacob and I started working together, parts of my training were devoted to testing out progressions that I could later adapt for my own athletes. I wanted to experiment with Jacob’s unique approach, which involved using the same structure, movements, and rep schemes week to week––the aim was to apply a consistent training stimulus––not force progress on paper.
Week to week not much changed in the programme. Instead, I focused on improving my results in each training piece. Having previous exposure to the workouts gave me clear goals and a one-week feedback loop.
This wasn’t about specialising for a single workout, like repeating a CrossFit Open workout. Instead, it was about applying the right stimulus, maintaining consistency in the training stimulus and using prior exposure to direct any progress in the training.
I found this approach worked exceptionally well. It kept me engaged and I began viewing each training progression as a key part of the programme, rather than simply focusing on completing entire training days regardless, sometimes with less intensity.
In my coaching, I don’t repeat workouts exactly as they are because of CrossFit’s variance. However, I’ve incorporated much more similarity in the workouts I design and their week-to-week progressions.
This approach has proven highly successful with my athletes. They now have manageable targets for improvement, which makes them more invested in the training process rather than simply ticking boxes to complete the programme.
Previously, their focus was on following a predetermined path laid out by the programme. Now, my athletes are more proactive about their training intention and driving their own results and we’re creating adaptations that wouldn’t have been achieved by simply trying to force the programme to work on its own.
Introducing Barbell Strategy
Over the past ten years, I have refined my programming and coaching to develop what is now Barbell Strategy.
This programme is specifically tailored to the athlete, focusing on making the athlete well-rounded rather than forcing them into a well-rounded programme. The training in Barbell Strategy prioritises strategic allocation of training stress, recognising the demands of a sport that requires balance, rather than simply going all out on everything.
Finally, the training process is driven by the athlete's results, meeting them where they are, rather than imposing a plan that may progress too quickly or too slowly for their needs. This combination of tailored programming, personalised coaching, and an adaptive process is what makes Barbell Strategy so effective.
Let’s dive in and explore what’s included…
This programme is specifically tailored to the athlete, focusing on making the athlete well-rounded rather than forcing them into a well-rounded programme. The training in Barbell Strategy prioritises strategic allocation of training stress, recognising the demands of a sport that requires balance, rather than simply going all out on everything.
Finally, the training process is driven by the athlete's results, meeting them where they are, rather than imposing a plan that may progress too quickly or too slowly for their needs. This combination of tailored programming, personalised coaching, and an adaptive process is what makes Barbell Strategy so effective.
Let’s dive in and explore what’s included…
Individualised Training Plan
Tailored to your goals and delivered via TrueCoach.
Weightlifting and Gymnastics Technical Training
Improve movement efficiency so you can lift heavier weights, perform more unbroken reps, and reduce fatigue.
Strength Training
CrossFit is a strength sport until you’re strong enough—this training will help you break into the next division, whether that’s Intermediate, Rx, or Elite weights.
Energy System and Engine Training
While CrossFit begins as a strength sport, it becomes an endurance sport once you’re strong enough. Build the capacity to excel in rowing, running, and biking time trials, as well as long metcons.
Sports-Specific Practice
Test your abilities, refine your strategies, and receive feedback to confidently tackle your next qualifier workout.
Recovery Protocols
Easier aerobic circuits to refine your skills, build your base, and recover more effectively between training sessions.
Movement and Mobility Work
Structured daily warm-ups to prepare for sessions, develop your skills, and make you more resilient and robust against injury.
Video Feedback
I’ll provide specific feedback on your lifting and technical work via screen share video, helping you improve your skills and movement efficiency for better performance in workouts.
Continuous Support
Contact me anytime via TrueCoach or WhatsApp for ongoing guidance, so you can train with confidence and avoid confusion or doubts.
What to expect inside Barbell Strategy
What to expect inside Barbell Strategy
Getting Started
- The process begins with an initial call to determine if we’re a good fit.
- Next, we’ll have a follow-up consultation to discuss your goals, assess your current status, and outline a tailored plan.
- You’ll complete forms to provide detailed information about your training history, injury history, goals, training metrics, competition history, schedule, and lifestyle.
- Based on the call and your completed forms, a customised programme will be created, and you’ll receive a video walkthrough explaining the plan
Week 1
- You’ll complete a movement assessment to identify any restrictions and pinpoint additional mobility or movement work to enhance your training.
- The first week focuses on foundational training progressions, identifying strengths and weaknesses, and setting the stage for your programme.
- Specific training progressions will address the weaknesses identified during the initial consultation.
- You’ll upload videos and results for review, and we’ll stay in close contact throughout the week to ensure a smooth start.
Week 2
- Your training plan will evolve based on the results and feedback from Week 1, ensuring consistent progress with training progressions.
- Some elements may be adjusted based on Week 1’s outcomes, while others will remain to allow you to apply feedback and improve.
Week 3
- By now, you’ll be building momentum, refining your technique, pacing, and loading to maximise results.
- We’ll have our first coaching catch-up to review your progress and make any necessary adjustments to the plan.
Week 4 and beyond...
- After the first month, you’ll have settled into the programme, and we’ll have established a strong feedback loop to keep you progressing.
- Over time, your programme will become increasingly personalised as I get to know you and your needs better with each coaching session
- After three months, you’ll notice measurable improvements in training metrics, performance indicators, and overall outlook, setting the foundation for long-term success.
Barbell Strategy is your fast track to:
Barbell Strategy is your fast track to:
Client successes and achievements
Client successes and achievements
When it comes to Barbell Strategy, don't just take my word for it. Listen the experiences of just a few of my successful athletes and what they've been able to achieve with the help of Barbell Strategy:
"Since working with Luke, I’ve made huge improvements—mastering paces on the rower, hitting my first muscle-up (3 in a row), and improving my weightlifting numbers. What used to be weaknesses, like deadlifts and back squats, are now strengths thanks to his coaching."
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Moath
"I’ve seen huge improvements in my work capacity, especially in longer workouts, and my confidence has grown. My handstand work has also improved dramatically, which has shown in CrossFit competitions!"
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Nani
"Luke always makes himself available and within reach whenever I have any questions throughout my training. He is best at listening and adapting my training program and has always been encouraging to help me become a better athlete."
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Trang (CrossFit Games athlete, 2019)
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Moath
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Amy
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Hajer (CrossFit Games athlete, 2019)
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Frequently Asked Questions
Frequently Asked Questions
Why choose Barbell Strategy?
With over 10 years of remote coaching experience and more than 100 athletes coached, Barbell Strategy offers a personalised, adaptive approach to help you reach your goals efficiently and effectively.
What’s included in Barbell Strategy?
- Tailored training plans via TrueCoach.
- Video feedback on lifts and technique.
- Continuous support through messaging.
- Monthly 30-minute calls and quarterly 1-hour reviews.
What makes this coaching different?
Barbell Strategy is entirely personalised to your needs as an athlete. Most programmes rely on generic cycles or trendy methods, but this one is built for long-term progress and tailored development.
How much does it cost?
Barbell Strategy costs from €275 per month. Discounts are available for 3-month, 6-month, or 12-month commitments.
Why is online coaching more expensive than generic programmes?
You receive a fully tailored programme, written specifically for you each week, alongside feedback and support. This approach gets you to your goals faster and more effectively than a generic programme ever could.
What kind of support is included?
You’ll have 24/7 access to your coach through TrueCoach or WhatsApp, along with regular catch-ups, including monthly video calls and quarterly goal assessments.
How is the programme personalised to my goals?
If you can train four days a week for about an hour, you can commit to this programme.
What if I don’t have time to fully commit?
There’s a 30-day money-back guarantee if you’ve followed the programme, uploaded your training results, and still haven’t seen progress.
Can the programme accommodate injuries or limitations?
Yes, the programme will be adapted to work around any injuries or limitations while focusing on overcoming them safely.
Is this suitable for non-professional athletes?
This programme is designed for mid-tier competitors and non-professional athletes, who often benefit the most from individualised coaching.
Do I need special equipment?
You just need access to a standard gym or CrossFit box. If equipment is limited, the programme will be adjusted accordingly.
What if my schedule or circumstances change?
The programme is flexible and can be adapted to fit changes in your schedule or priorities.
What kind of results can I expect?
- 1 month: Noticeable improvements in weekly training progressions.
- 2 months: Increased endurance, strength, and confidence in your training.
- 3 months: Measurable gains in benchmark workouts and key performance indicators (KPIs).
Are you ready to stop spinning your wheels?
Are you ready to stop spinning your wheels?
If you’ve made it this far, you already know your training is broken and needs fixing. Stop settling for generic programming. Stop settling for less. It's time to make a change in your programming.
Take the next step—book a no obligation call today and discover how Barbell Strategy can start producing results for you. I look forward to speaking with you soon.
Take the next step—book a no obligation call today and discover how Barbell Strategy can start producing results for you. I look forward to speaking with you soon.
Has your CrossFit training hit a wall?
Has your CrossFit training hit a wall?
It's time to unlock skills, break plateaus, and crush new PRs with Barbell Strategy...
It's time to unlock skills, break plateaus, and crush new PRs with Barbell Strategy...
Has it been months or even years since your last PR on a CrossFit benchmark? Is your body beat up and struggling to recover? Has your performance hit a brick wall and you don't even know where to start to fix it?
These problems are all too common for any CrossFit athlete with a few years of training under their belt. The unfortunate truth is most CrossFit competitor programmes out there are just a collection of copy-and-pasted training cycles, or popular training tactics and methods without any clear direction or strategy behind it.
Anything works when you've never picked up a barbell before. But keep at the one size fits all approach for long enough and you'll soon be left with big weaknesses in your game.
So what are you going to do, keep doing what you've been doing and make zero progress for another year while the competition passes you by? Or will you make a change with Barbell Strategy?
Barbell Strategy offers something different—an individualised programme with tailored coaching designed to take you to your goals. Backed by over 15 years of coaching experience, including working with CrossFit Games-level athletes, you’re in good hands. It's time to train with necessary vision, strategy and agility to adapt to the demands of competitive CrossFit.
Hi, I'm Luke Holmes
Hi, I'm Luke Holmes
I'm an online coach specialising in competitive CrossFit athletes and weightlifters. With over 15 years of coaching experience—10 of which have been dedicated to online coaching for competitive CrossFit athletes—I’ve had the privilege of working with over 100 athletes. My clients compete in events around the world, ranging from local competitions to the CrossFit semi-finals.
I’ve successfully coached two athletes to the CrossFit Games in 2019, and I’ve also competed at the CrossFit Games Regionals myself. My extensive background equips me to help you reach your goals, whether you're aiming for local competitions or higher-level events.
I’ve received education and training from respected organisations, including OPEX, Training Think Tank, British Weightlifting, CrossFit, Precision Nutrition, and David Grey Rehab. This diverse expertise allows me to provide tailored coaching that meets the unique needs of each athlete.
I’ve successfully coached two athletes to the CrossFit Games in 2019, and I’ve also competed at the CrossFit Games Regionals myself. My extensive background equips me to help you reach your goals, whether you're aiming for local competitions or higher-level events.
I’ve received education and training from respected organisations, including OPEX, Training Think Tank, British Weightlifting, CrossFit, Precision Nutrition, and David Grey Rehab. This diverse expertise allows me to provide tailored coaching that meets the unique needs of each athlete.
How it all started...
How it all started...
I grew up in Bristol, UK, where some of my earliest memories are of my dad’s non-profit gym in Knowle West. As a young kid, this was where I got my first taste of fitness, learning how to perform cleans with an empty bar.
Growing up, I was constantly involved in sports—anything from football to boxing—but I always gravitated towards judo as a kid, and later rugby during my teenage years.
Even then, it wasn’t just about playing the game. I found myself fascinated by the physical training behind the sport. I’d rewatch rugby documentaries just to focus on the gym scenes, trying to figure out what the athletes were doing.
By the time I was 16, I hit my first major lifting milestone—a 100kg squat at Fitness First. Like most teenagers, I spent most of my time doing chest and arms with my mates. But things started to change when I joined in on circuits with some of the local MMA fighters who trained at the gym. That exposure opened my eyes to a more functional style of training. During this time, I was also playing rugby at a good level in Bath.
Discovering CrossFit
Discovering CrossFit
I went on to study Sports Development at Leeds Met University, continuing to play rugby there. In 2009, size and mass were everything in the sport, and standing at 5'6", I found myself sized out of the game at that level. This pushed me to dive deeper into strength and conditioning.
I came across programmes from Joe DeFranco and Gym Jones, which eventually led me to CrossFit. In my second year at university, I became one of the first members of CrossFit Leeds, and I was hooked from day one. Before long, I had my eyes on all the gym’s squatting records and started competing in small local competitions.
After graduating, I began coaching part-time at CrossFit Leeds while working as a youth worker in Bradford. It wasn’t long before I realised I wanted to coach full-time and pursue my own competitive ambitions. In 2013, I jumped at the opportunity to coach in Kuwait at Circuit+, the country’s first CrossFit gym.
I came across programmes from Joe DeFranco and Gym Jones, which eventually led me to CrossFit. In my second year at university, I became one of the first members of CrossFit Leeds, and I was hooked from day one. Before long, I had my eyes on all the gym’s squatting records and started competing in small local competitions.
After graduating, I began coaching part-time at CrossFit Leeds while working as a youth worker in Bradford. It wasn’t long before I realised I wanted to coach full-time and pursue my own competitive ambitions. In 2013, I jumped at the opportunity to coach in Kuwait at Circuit+, the country’s first CrossFit gym.
Me as an athlete
Me as an athlete
This was a major turning point for me. I coached from 5 p.m. to 10 p.m. every day, spending the rest of my time training. Over the next four years, I trained like a full-time athlete, competing at the CrossFit Games Asia Regionals in 2014 and the Dubai Fitness Championships in 2015. During this time, I also became involved in teaching CrossFit Weightlifting seminars across Europe and the Middle East, taking my work into coach education.
While competing was my top priority, I increasingly felt drawn towards advancing my coaching career. My training partners encouraged me to focus more on programming for other athletes. In 2015, I took the OPEX CCP courses and began online coaching under the mentorship of Andy Edwards and Ollie Mansbridge, both influential figures in the UK and European CrossFit communities.
By that time, I was coaching athletes who were on the cusp of regional-level competition. Though online coaching was a side hustle initially, it laid the groundwork for what was to come.
While competing was my top priority, I increasingly felt drawn towards advancing my coaching career. My training partners encouraged me to focus more on programming for other athletes. In 2015, I took the OPEX CCP courses and began online coaching under the mentorship of Andy Edwards and Ollie Mansbridge, both influential figures in the UK and European CrossFit communities.
By that time, I was coaching athletes who were on the cusp of regional-level competition. Though online coaching was a side hustle initially, it laid the groundwork for what was to come.
Going all in on CrossFit
From 2015 to 2018, I coached at CrossFit gyms in Chicago and London before settling in Barcelona, where I transitioned to online coaching full-time. In 2019, I decided to step back from competitive CrossFit to focus entirely on coaching athletes.
That year, I coached two national champions from Kuwait and Vietnam to the CrossFit Games. This experience solidified my passion for guiding others towards success in the sport.
After that trip to the CrossFit Games, I realised I needed a more structured, systematic approach to coaching. My athletic experiences had shaped my methods, but as my client base grew and their goals diversified, I adapted to meet their needs.
That year, I coached two national champions from Kuwait and Vietnam to the CrossFit Games. This experience solidified my passion for guiding others towards success in the sport.
After that trip to the CrossFit Games, I realised I needed a more structured, systematic approach to coaching. My athletic experiences had shaped my methods, but as my client base grew and their goals diversified, I adapted to meet their needs.
My coaching today
My coaching today
Today, my coaching focuses on providing individualised programming, prioritising long-term progress while remaining flexible and dynamic to respond to each athlete’s unique demands. My aim is to create engaging, enjoyable training that challenges clients to test their limits, whether in competition or through personal goals.
Now, with over 10 years of experience coaching competitive CrossFit athletes, I work full-time as an online coach, managing a select group of under 30 athletes to ensure high-quality, personalised attention.
Now, with over 10 years of experience coaching competitive CrossFit athletes, I work full-time as an online coach, managing a select group of under 30 athletes to ensure high-quality, personalised attention.
Barbell Strategy is an agile coaching system, driven by results, tailored to individual needs.
Barbell Strategy is an agile coaching system, driven by results, tailored to individual needs.
My journey over the last 10 years, helping competitive CrossFit athletes just like you, has led me to understand that many athletes out there are looking for structure, clarity, a personalised approach to their training and ultimately the results to go with it.
With so many training trends and methods out there, it’s easy to get distracted or lose sight of long-term progress. That’s why I’ve developed Barbell Strategy—a programme built on proven principles, tailored to your goals, and designed to deliver results without the guesswork. Let me tell you the story of how I came to develop Barbell Strategy.
With so many training trends and methods out there, it’s easy to get distracted or lose sight of long-term progress. That’s why I’ve developed Barbell Strategy—a programme built on proven principles, tailored to your goals, and designed to deliver results without the guesswork. Let me tell you the story of how I came to develop Barbell Strategy.
Individualised programme design
Individualised programme design
When I started competing and training, everyone was just excited about trying out new training methods and experimenting with different styles. There wasn’t much structure to what anyone was doing.
It seemed like every couple of months, there was a new “hot” way of training. Whether it was following Jim Wendler’s 5/3/1 programme, doing a Catalyst Athletics weightlifting cycle, or using GymnasticBodies strength progressions.
Over time, an established way of programming began to emerge. This approach turned into a one-size-fits-all programme for CrossFit athletes. Most programs now follow the same or a very similar structure, which is designed to fit in all the different skills in CrossFit within a training week or fortnight while aligning with the CrossFit Games season.
This method works up to a certain point. However, when it stops working, it can start to create holes in your performance.
Because of the high number of skills and training styles in CrossFit, there’s a belief that you need to stay on top of everything simultaneously. You might worry about losing certain skills and get greedy with trying to do everything all the time.
This style of training makes sense in other skill-based sports, but for CrossFit, it often becomes a mishmash of different programmes and progressions without much of a backbone or overall strategy.
CrossFit is not hybrid training–where you can balance two programs and get a lot out of them to pursue two distinct goals. CrossFit is dynamic and requires a lot of different qualities that need time to develop. It demands a more individualised approach.
The moment I realised this was in 2017, when I hired a coach, Todd Nief. Before that, I had worked with numerous other coaches, but most of the programmes were structured similarly and they weren’t much different from one another.
When I started working with Todd, we spent several weeks collecting initial training data. It became clear that while I was fairly skilled in typical CrossFit workouts, I lacked absolute strength and aerobic capacity.
As a result, my training shifted almost exclusively to focus on building absolute strength and aerobic capacity. I was initially afraid of losing certain skills and not engaging in traditional high-intensity CrossFit metcons.
However, when I returned to competing and training with others, everything started coming together. I noticed improvements in areas I hadn’t even been training much.
In one competition, I performed a 2:11 Fran, which was my best placing in that competition. I came fifth amongst some CrossFit Games athletes, despite not having done a traditional barbell-gymnastics couplet for months. Developing my aerobic capacity had allowed me to reach new levels of intensity.
Raising the floor brought up the ceiling.
This experience gave me the confidence to apply the same approach with my athletes. With one athlete I worked with, her deadlift and back squat numbers exceeded those of some CrossFit Games-level athletes. However, her gymnastics and weightlifting skills were lacking.
We moved away from absolute strength development entirely and focused instead on skill development and making her faster in weightlifting. A few years later, she qualified for the CrossFit Games.
The individualised approach raises the floor, which is crucial in CrossFit. Having big weaknesses is more punishing than big strengths are rewarding. Becoming well-rounded as an athlete should be a top priority, and achieving this requires tailoring and personalising your program in a specific direction.
Working smarter AND harder
Working smarter AND harder
If you look at most competitive CrossFit programmes, you'll notice a big emphasis on messaging around effort, hard work, and all the motivational slogans to go with it.
Now, if hard work were such an important factor or the missing link for CrossFit athletes, then we would see those individuals hammering out three-hour training sessions consistently excelling, rather than merely competing at local-level team events that don’t require qualification.
The truth is, we need a more strategic approach to training, one that isn’t so focused on effort alone. This emphasis on effort stems from the messaging in CrossFit group classes, where individuals may only train two to three times per week and need intensity to drive results. However, when someone is training for a sport five to six times per week, a more strategic approach is required.
I’ve witnessed this in many athletes I’ve worked with over the years who come from a CrossFit class background. I once started working with an athlete while I was coaching at a CrossFit gym in London.
David would go all out in his metcons, and most of his strength pieces were near-maximal attempts. He wasn’t building any training volume, which left significant gaps in his overall fitness.
This "all-out" approach was ingrained in him because it had been effective when he was taking CrossFit classes. However, we needed to completely change this mindset to help him understand that training for the sport of CrossFit is very different from going all out in classes.
This belief can be difficult to address in athletes, especially when it has previously brought them success. So with Davd, we introduced a "waving" approach to his training, using a high/low sequence where each day alternated between high-impact and lower-impact training.
Three days of the week, we went hard, David was training at a high intensity. These sessions included things like assault bike sprints, heavy strength work and accessory work. On the other days between, we focused entirely on skill development and lighter aerobic training.
This waving approach not only taught David how to train more effectively but also allowed him to apply training stress where it was most needed while recovering throughout the week. The improved recovery meant we could gradually build his training volume and address the gaps in his fitness.
By working smarter we were able to start working harder where it was needed. As a result, David progressed from competing in classes to competing in local competitions.
Now, if hard work were such an important factor or the missing link for CrossFit athletes, then we would see those individuals hammering out three-hour training sessions consistently excelling, rather than merely competing at local-level team events that don’t require qualification.
The truth is, we need a more strategic approach to training, one that isn’t so focused on effort alone. This emphasis on effort stems from the messaging in CrossFit group classes, where individuals may only train two to three times per week and need intensity to drive results. However, when someone is training for a sport five to six times per week, a more strategic approach is required.
I’ve witnessed this in many athletes I’ve worked with over the years who come from a CrossFit class background. I once started working with an athlete while I was coaching at a CrossFit gym in London.
David would go all out in his metcons, and most of his strength pieces were near-maximal attempts. He wasn’t building any training volume, which left significant gaps in his overall fitness.
This "all-out" approach was ingrained in him because it had been effective when he was taking CrossFit classes. However, we needed to completely change this mindset to help him understand that training for the sport of CrossFit is very different from going all out in classes.
This belief can be difficult to address in athletes, especially when it has previously brought them success. So with Davd, we introduced a "waving" approach to his training, using a high/low sequence where each day alternated between high-impact and lower-impact training.
Three days of the week, we went hard, David was training at a high intensity. These sessions included things like assault bike sprints, heavy strength work and accessory work. On the other days between, we focused entirely on skill development and lighter aerobic training.
This waving approach not only taught David how to train more effectively but also allowed him to apply training stress where it was most needed while recovering throughout the week. The improved recovery meant we could gradually build his training volume and address the gaps in his fitness.
By working smarter we were able to start working harder where it was needed. As a result, David progressed from competing in classes to competing in local competitions.
Agile training processes
Agile training processes
Many athletes believe they need to follow a predetermined path of progression in their programme–typically involving a testing phase, predetermined training block and then a retest.
This often translates to a desire for visibly harder strength work and conditioning pieces each week to feel like they’re progressing as athletes. They want to see increases in skill, complexity, training volume, workout duration, or heavier weights.
Many think that training must progress linearly to be effective, rather than training being the tool that creates a stimulus for the body to adapt to, leading to athletes forcing improvements, which is counterproductive.
While linear progression as a tactic has its place, when progress slows, repeated work at similar intensities becomes the driver for improvement rather than constantly forcing progress.
For a long time, both as an athlete and as a coach, I also thought this linear approach was essential. However, I found myself and my clients getting stuck—either struggling with workouts that were too challenging or failing to adapt to progressions that moved faster than the athlete’s rate of development.
Instead of training meeting the athlete where they were, the programme created a predetermined path that athletes had to work to catch up to. This can be effective for competition preparation, but it’s not good for long-term progression or development.
My outlook changed dramatically once I stopped competing and began exploring the work of Reactive Training Systems and Jacob Tsypkin. Their methods draw heavily from Anatoly Bondarchuk, a renowned Soviet throwing coach, who believed that repeatedly applying the same training stimulus while gradually moving towards peak performance was the best way to prepare athletes.
In 2021, I hired Jacob as my coach to gain a deeper understanding of this method. I had followed Jacob’s work for years, he was the long-time coach of CrossFit Games athlete Sean Sweeney and one of the first to offer online remote coaching for CrossFit athletes back in 2011.
When Jacob and I started working together, parts of my training were devoted to testing out progressions that I could later adapt for my own athletes. I wanted to experiment with Jacob’s unique approach, which involved using the same structure, movements, and rep schemes week to week––the aim was to apply a consistent training stimulus––not force progress on paper.
Week to week not much changed in the programme. Instead, I focused on improving my results in each training piece. Having previous exposure to the workouts gave me clear goals and a one-week feedback loop.
This wasn’t about specialising for a single workout, like repeating a CrossFit Open workout. Instead, it was about applying the right stimulus, maintaining consistency in the training stimulus and using prior exposure to direct any progress in the training.
I found this approach worked exceptionally well. It kept me engaged and I began viewing each training progression as a key part of the programme, rather than simply focusing on completing entire training days regardless, sometimes with less intensity.
In my coaching, I don’t repeat workouts exactly as they are because of CrossFit’s variance. However, I’ve incorporated much more similarity in the workouts I design and their week-to-week progressions.
This approach has proven highly successful with my athletes. They now have manageable targets for improvement, which makes them more invested in the training process rather than simply ticking boxes to complete the programme.
Previously, their focus was on following a predetermined path laid out by the programme. Now, my athletes are more proactive about their training intention and driving their own results and we’re creating adaptations that wouldn’t have been achieved by simply trying to force the programme to work on its own.
This often translates to a desire for visibly harder strength work and conditioning pieces each week to feel like they’re progressing as athletes. They want to see increases in skill, complexity, training volume, workout duration, or heavier weights.
Many think that training must progress linearly to be effective, rather than training being the tool that creates a stimulus for the body to adapt to, leading to athletes forcing improvements, which is counterproductive.
While linear progression as a tactic has its place, when progress slows, repeated work at similar intensities becomes the driver for improvement rather than constantly forcing progress.
For a long time, both as an athlete and as a coach, I also thought this linear approach was essential. However, I found myself and my clients getting stuck—either struggling with workouts that were too challenging or failing to adapt to progressions that moved faster than the athlete’s rate of development.
Instead of training meeting the athlete where they were, the programme created a predetermined path that athletes had to work to catch up to. This can be effective for competition preparation, but it’s not good for long-term progression or development.
My outlook changed dramatically once I stopped competing and began exploring the work of Reactive Training Systems and Jacob Tsypkin. Their methods draw heavily from Anatoly Bondarchuk, a renowned Soviet throwing coach, who believed that repeatedly applying the same training stimulus while gradually moving towards peak performance was the best way to prepare athletes.
In 2021, I hired Jacob as my coach to gain a deeper understanding of this method. I had followed Jacob’s work for years, he was the long-time coach of CrossFit Games athlete Sean Sweeney and one of the first to offer online remote coaching for CrossFit athletes back in 2011.
When Jacob and I started working together, parts of my training were devoted to testing out progressions that I could later adapt for my own athletes. I wanted to experiment with Jacob’s unique approach, which involved using the same structure, movements, and rep schemes week to week––the aim was to apply a consistent training stimulus––not force progress on paper.
Week to week not much changed in the programme. Instead, I focused on improving my results in each training piece. Having previous exposure to the workouts gave me clear goals and a one-week feedback loop.
This wasn’t about specialising for a single workout, like repeating a CrossFit Open workout. Instead, it was about applying the right stimulus, maintaining consistency in the training stimulus and using prior exposure to direct any progress in the training.
I found this approach worked exceptionally well. It kept me engaged and I began viewing each training progression as a key part of the programme, rather than simply focusing on completing entire training days regardless, sometimes with less intensity.
In my coaching, I don’t repeat workouts exactly as they are because of CrossFit’s variance. However, I’ve incorporated much more similarity in the workouts I design and their week-to-week progressions.
This approach has proven highly successful with my athletes. They now have manageable targets for improvement, which makes them more invested in the training process rather than simply ticking boxes to complete the programme.
Previously, their focus was on following a predetermined path laid out by the programme. Now, my athletes are more proactive about their training intention and driving their own results and we’re creating adaptations that wouldn’t have been achieved by simply trying to force the programme to work on its own.
Introducing Barbell Strategy
Over the past ten years, I have refined my programming and coaching to develop what is now Barbell Strategy.
This programme is specifically tailored to the athlete, focusing on making the athlete well-rounded rather than forcing them into a well-rounded programme. The training in Barbell Strategy prioritises strategic allocation of training stress, recognising the demands of a sport that requires balance, rather than simply going all out on everything.
Finally, the training process is driven by the athlete's results, meeting them where they are, rather than imposing a plan that may progress too quickly or too slowly for their needs. This combination of tailored programming, personalised coaching, and an adaptive process is what makes Barbell Strategy so effective.
Let’s dive in and explore what’s included…
This programme is specifically tailored to the athlete, focusing on making the athlete well-rounded rather than forcing them into a well-rounded programme. The training in Barbell Strategy prioritises strategic allocation of training stress, recognising the demands of a sport that requires balance, rather than simply going all out on everything.
Finally, the training process is driven by the athlete's results, meeting them where they are, rather than imposing a plan that may progress too quickly or too slowly for their needs. This combination of tailored programming, personalised coaching, and an adaptive process is what makes Barbell Strategy so effective.
Let’s dive in and explore what’s included…
Individualised Training Plan
Tailored to your goals and delivered via TrueCoach.
Weightlifting and Gymnastics Technical Training
Improve movement efficiency so you can lift heavier weights, perform more unbroken reps, and reduce fatigue.
Strength Training
CrossFit is a strength sport until you’re strong enough—this training will help you break into the next division, whether that’s Intermediate, Rx, or Elite weights.
Energy System and Engine Training
While CrossFit begins as a strength sport, it becomes an endurance sport once you’re strong enough. Build the capacity to excel in rowing, running, and biking time trials, as well as long metcons.
Sports-Specific Practice
Test your abilities, refine your strategies, and receive feedback to confidently tackle your next qualifier workout.
Recovery Protocols
Easier aerobic circuits to refine your skills, build your base, and recover more effectively between training sessions.
Movement and Mobility Work
Structured daily warm-ups to prepare for sessions, develop your skills, and make you more resilient and robust against injury.
Video Feedback
I’ll provide specific feedback on your lifting and technical work via screen share video, helping you improve your skills and movement efficiency for better performance in workouts.
Continuous Support
Contact me anytime via TrueCoach or WhatsApp for ongoing guidance, so you can train with confidence and avoid confusion or doubts.
What to expect inside Barbell Strategy
What to expect inside Barbell Strategy
Getting Started
The process begins with an initial call to determine if we’re a good fit.
Next, we’ll have a follow-up consultation to discuss your goals, assess your current status, and outline a tailored plan.
You’ll complete forms to provide detailed information about your training history, injury history, goals, training metrics, competition history, schedule, and lifestyle.
Based on the call and your completed forms, a customised programme will be created, and you’ll receive a video walkthrough explaining the plan
Week 1
You’ll complete a movement assessment to identify any restrictions and pinpoint additional mobility or movement work to enhance your training.
The first week focuses on foundational training progressions, identifying strengths and weaknesses, and setting the stage for your programme.
Specific training progressions will address the weaknesses identified during the initial consultation.
You’ll upload videos and results for review, and we’ll stay in close contact throughout the week to ensure a smooth start.
Week 2
Your training plan will evolve based on the results and feedback from Week 1, ensuring consistent progress with training progressions.
Some elements may be adjusted based on Week 1’s outcomes, while others will remain to allow you to apply feedback and improve.
Week 3
By now, you’ll be building momentum, refining your technique, pacing, and loading to maximise results.
We’ll have our first coaching catch-up to review your progress and make any necessary adjustments to the plan.
We’ll have our first coaching catch-up to review your progress and make any necessary adjustments to the plan.
Week 4 and beyond...
After the first month, you’ll have settled into the programme, and we’ll have established a strong feedback loop to keep you progressing.
Over time, your programme will become increasingly personalised as I get to know you and your needs better with each coaching session
After three months, you’ll notice measurable improvements in training metrics, performance indicators, and overall outlook, setting the foundation for long-term success.
Over time, your programme will become increasingly personalised as I get to know you and your needs better with each coaching session
After three months, you’ll notice measurable improvements in training metrics, performance indicators, and overall outlook, setting the foundation for long-term success.
Barbell Strategy is your fast track to:
Barbell Strategy is your fast track to:
Client successes and achievements
Client successes and achievements
When it comes to Barbell Strategy, don't just take my word for it. Listen the experiences of just a few of my successful athletes and what they've been able to achieve with the help of Barbell Strategy:
"Since working with Luke, I’ve made huge improvements—mastering paces on the rower, hitting my first muscle-up (3 in a row), and improving my weightlifting numbers. What used to be weaknesses, like deadlifts and back squats, are now strengths thanks to his coaching."
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Moath
"I’ve seen huge improvements in my work capacity, especially in longer workouts, and my confidence has grown. My handstand work has also improved dramatically, which has shown in CrossFit competitions!"
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Nani
"Luke always makes himself available and within reach whenever I have any questions throughout my training. He is best at listening and adapting my training program and has always been encouraging to help me become a better athlete."
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Trang (CrossFit Games athlete, 2019)
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Frequently Asked Questions
Frequently Asked Questions
Why choose Barbell Strategy?
With over 10 years of remote coaching experience and more than 100 athletes coached, Barbell Strategy offers a personalised, adaptive approach to help you reach your goals efficiently and effectively.
What’s included in Barbell Strategy?
What makes this coaching different?
Barbell Strategy is entirely personalised to your needs as an athlete. Most programmes rely on generic cycles or trendy methods, but this one is built for long-term progress and tailored development.
How much does it cost?
Barbell Strategy costs from €275 per month. Discounts are available for 3-month, 6-month, or 12-month commitments.
Why is online coaching more expensive than generic programmes?
You receive a fully tailored programme, written specifically for you each week, alongside feedback and support. This approach gets you to your goals faster and more effectively than a generic programme ever could.
What kind of support is included?
You’ll have 24/7 access to your coach through TrueCoach or WhatsApp, along with regular catch-ups, including monthly video calls and quarterly goal assessments.
How is the programme personalised to my goals?
If you can train four days a week for about an hour, you can commit to this programme.
What if I don’t have time to fully commit?
There’s a 30-day money-back guarantee if you’ve followed the programme, uploaded your training results, and still haven’t seen progress.
Can the programme accommodate injuries or limitations?
Yes, the programme will be adapted to work around any injuries or limitations while focusing on overcoming them safely.
Is this suitable for non-professional athletes?
This programme is designed for mid-tier competitors and non-professional athletes, who often benefit the most from individualised coaching.
Do I need special equipment?
You just need access to a standard gym or CrossFit box. If equipment is limited, the programme will be adjusted accordingly.
What if my schedule or circumstances change?
The programme is flexible and can be adapted to fit changes in your schedule or priorities.
What kind of results can I expect?
With over 10 years of remote coaching experience and more than 100 athletes coached, Barbell Strategy offers a personalised, adaptive approach to help you reach your goals efficiently and effectively.
What’s included in Barbell Strategy?
- Tailored training plans via TrueCoach.
- Video feedback on lifts and technique.
- Continuous support through messaging.
- Monthly 30-minute calls and quarterly 1-hour reviews.
What makes this coaching different?
Barbell Strategy is entirely personalised to your needs as an athlete. Most programmes rely on generic cycles or trendy methods, but this one is built for long-term progress and tailored development.
How much does it cost?
Barbell Strategy costs from €275 per month. Discounts are available for 3-month, 6-month, or 12-month commitments.
Why is online coaching more expensive than generic programmes?
You receive a fully tailored programme, written specifically for you each week, alongside feedback and support. This approach gets you to your goals faster and more effectively than a generic programme ever could.
What kind of support is included?
You’ll have 24/7 access to your coach through TrueCoach or WhatsApp, along with regular catch-ups, including monthly video calls and quarterly goal assessments.
How is the programme personalised to my goals?
If you can train four days a week for about an hour, you can commit to this programme.
What if I don’t have time to fully commit?
There’s a 30-day money-back guarantee if you’ve followed the programme, uploaded your training results, and still haven’t seen progress.
Can the programme accommodate injuries or limitations?
Yes, the programme will be adapted to work around any injuries or limitations while focusing on overcoming them safely.
Is this suitable for non-professional athletes?
This programme is designed for mid-tier competitors and non-professional athletes, who often benefit the most from individualised coaching.
Do I need special equipment?
You just need access to a standard gym or CrossFit box. If equipment is limited, the programme will be adjusted accordingly.
What if my schedule or circumstances change?
The programme is flexible and can be adapted to fit changes in your schedule or priorities.
What kind of results can I expect?
- 1 month: Noticeable improvements in weekly training progressions.
- 2 months: Increased endurance, strength, and confidence in your training.
- 3 months: Measurable gains in benchmark workouts and key performance indicators (KPIs).
Are you ready to stop spinning wheels?
Are you ready to stop spinning wheels?
If you’ve made it this far, you already know your training is broken and needs fixing. Stop settling for generic programming. Stop settling for less. It's time to make a change in your programming.
Take the next step—book a no obligation call today and discover how Barbell Strategy can start producing results for you. I look forward to speaking with you soon.
Take the next step—book a no obligation call today and discover how Barbell Strategy can start producing results for you. I look forward to speaking with you soon.