Luke Talks Fitness Radio

Luke Holmes•www.ljholmescoach.com

Health & Fitness

Where I discuss and explore all things training and competing in fitness

Last refreshed: August 14th, 2025 at 11:14 PM ⓘ

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Episodes

#7: Taking Time to Focus on Strength

Your first heavy metcon will often expose you to a whole different set of joys compared to your usual CrossFit workout! You're out of breathe, your tired, the weights are moving slow, your grip blows up, and the task at hand seems impossible to complete. After that you're searching all over the internet for the latest strength cycle. You want the next experience with the heavy barbell to be different, and then you decide to take some time to focus on your strength. But is taking that time to do ...

Sep 15, 2020•34 min

#6: How Important is Active Recovery

Recovery and optimising performance is something that has become very popular over the last several years. With a great deal of focus on what to add as an extra to the training process, there is little attention to the areas that have the most considerable impact - managing training volume/intensity, sleep/rest and nutrition. In this podcast, I talk about the most significant factors at play in your recovery, look into the effectiveness of active recovery sessions and some of the tools you could...

Sep 04, 2020•31 min

#5: Skill Development for Weightlifting and Gymnastics in CrossFit

The frustration of trying to perform high skilled movements at high intensity, often when very fatigued, is something that every CrossFitter has experienced. The process of acquiring the skill or capacity to do certain things is something that at first can seem quite overwhelming. Then trying to integrate these newly learnt skills into your workouts can make you feel like you’re back to square one. In this podcast, I look into the various components of skill development for weightlifting and gym...

Aug 23, 2020•28 min

#4: Volume and Intensity in Training

Ten years preparation for the CrossFit Games could look like doing Wednler 5/3/1, occasional skill work, jumping into classes and sprinkling in runs now and then. Training for competitive CrossFit has changed a lot over the last ten years, and we now see athletes and coaches pigeonholing themselves as intensity biased or volume biased. But training intensity and volume are tools that can and should be manipulated based on the individual, the time of year and the level at which they want to compe...

Aug 14, 2020•28 min

#3: Managing Highs and Lows in Training

“If you try to constantly improve on everything and are not prioritising this can lead to a relative drop in performance, because the competition gets better, because they prioritised” One of the challenges in navigating competitive fitness is managing the highs and lows of your training and staying focused on your development over the long term. In this podcast I explore some of the reasons for this and what you can do to keep your focus on your journey. Check out the full episode to find out: ...

Jun 11, 2020•31 min

#2: Building an Engine

"If I compartmentalise things enough and I do a bit of strength work here, a bit of endurance work there and sprinkle in enough couplets and triplets, that will get me to where I want to be. That may exist for the beginner but it doesn’t for the more intermediate and advanced” Building an engine has gained a lot of popularity in the past few years for competitive fitness athletes. For a lot of people, when they have the basic skills the limiter is that they're not fit enough. So how do you build...

May 30, 2020•20 min

#1: How can you improve your fitness during self-quarantine?

“If you are involved in competitive fitness, you can look at things from a more health and longevity point, and then see that there are opportunities here to improve” Over the last three months, most of the competitive fitness world has had to put their usual training routines on hold and make some form of adjustment. Whether it’s low motivation, not having access to a barbell or finding it hard to have time to train, many have faced some challenges in getting in the usual routine they had befor...

May 21, 2020•25 min

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