Barbell Strategy Podcast

About Barbell Strategy Podcast

Coaches Luke and Sam bring decades of combined experience, including coaching athletes at the CrossFit Games level. They've tested a wide range of training methods, both with their athletes and in their own competitive journeys. Now, they're sharing those insights on the Barbell Strategy podcast to help you level up your coaching and training in the sport of CrossFit.

Publisher

Luke Holmes

Category

health & fitness

Language

en

Explicit

Yes

First episode

23 Apr 2025

Latest episode

6 May 2026

Latest episodes

11 episodes in the feed.

1. 

   6 May 2026

   #10 - Strength Standards in CrossFit

   "CrossFit is a strength sport until you're strong enough — and then it becomes an endurance sport." Trying to classify CrossFit as strength or endurance biased is a debate that keeps coming up in coaching and programming circles. The answer will always depend on who you ask and what their background is. What is certain is that you need to reach a baseline level of strength to compete effectively at any level. Most competitions structure their divisions around the weights used in metcons and the complexity of skills required. As athletes move toward more advanced competitions, the strength demands increase almost without exception. In this week's podcast we get into exactly how strong you need to be to compete at different levels, the Open, top 10%, and Semifinals. We look at how those numbers compare to elite strength sports and where the exceptions are. If you are looking for benchmarks and reference points to direct your own training or your athletes' programming, this is worth a listen. Check out Luke on instagram! (https://www.instagram.com/lj.holmes/) Check out Sam on instagram! (https://www.instagram.com/tailormadecoaching/) Check out Matt Harvey on instagram! (https://www.instagram.com/mattharvvey/) Email Matt Harvey for content production! (mattharvey93@gmail.com) Show Notes: [1:00] How strong do you need to be to compete in CrossFit [2:30] What does strength training look like for elite athletes [6:30] Elite weightlfiting and powerlifting numbers versus elite CrossFit [8:30] How more experienced athletes should do strength cycles [9:50] What CrossFit can learn from weightlifting and powerlifting training [15:00] Are powerlifters athletic? [18:30] Strength numbers for Semi-final athletes [24:00] Exceptions to strength numbers and standards [31:40] Strength numbers for the top 10% [33:00] Different strength and weightlifting trianing methods [40:00] What does training look like for the athlete compared to the coach

2. 

   14 Apr 2026

   #9 - Strength Endurance for CrossFit and How to Develop It

   Maximal strength is an important part of CrossFit, it is very obvious in the beginner phases of the sport when you are not strong enough to do some of the things you see in class, at competitions, or what athletes are doing at the Games. However, once you have reached a certain level of strength, the challenge then becomes expressing that strength under more greater fatigue or within an endurance style test. Strength endurance is a large part of the sport and is often how heavy, strength based efforts are tested. In this week's podcast, we cover all aspects of strength endurance, including why it is important, how to develop it, and how to structure training progressions. If you are looking for very clear programming takeaways for you or your athletes, this is the episode. Check out Luke on instagram! (https://www.instagram.com/lj.holmes/) Check out Sam on instagram! (https://www.instagram.com/tailormadecoaching/) Check out Matt Harvey on instagram! (https://www.instagram.com/mattharvvey/) Email Matt Harvey for content production! (mattharvey93@gmail.com) Show Notes: [0:30] Introduction to strength endurance in CrossFit [3:00] The actual strength demands of CrossFit competitions [6:00] Does getting bigger 1RMs help with strength endurance for CrossFit [8:30] The different types of strength endurance testers in CrossFit [13:30] Central governer and strength [16:00] How to manage different types of strength movements and strength workouts [20:00] Trends in competition workouts and loose KPIs for CrossFit athletes [25:00] Experimentation with strength endurance progresisons [26:45] How to create training progressions for strength endurance [30:40] Using variations to help with barbell cycling [38:00] How specific does training need to be in strength endurance progressions [42:00] Getting athletes more confident with repping out heavier workouts [44:30] Don't try to develop regular strength and strength endurance at the same time

3. 

   24 Mar 2026

   #8 - Strength Development in CrossFit: Beginners, Intermediates and Advanced

   Everyone comes into CrossFit with different training experience, but what should it look like when someone is strength training as a beginner, progressing through to intermediate and advanced levels? In this episode we discuss the different phases, along with the appropriate training methods and styles of programming to use at each stage. Having a clear path and approach will help you navigate someone's strength development over the long term, ensuring they are not making quick gains that plateau early. This is more than just building the correct foundation. It is about understanding what an athlete needs at different points in their training career. Check out Luke on instagram! (https://www.instagram.com/lj.holmes/) Check out Sam on instagram! (https://www.instagram.com/tailormadecoaching/) Check out Matt Harvey on instagram! (https://www.instagram.com/mattharvvey/) Email Matt Harvey for content production! (mattharvey93@gmail.com) Show Notes: [1:45] Developing strength too quickly [3:00] Strength development for a beginner [7:00] Learning basic movements in strength training [12:00] Learning how to train for strength [15:00] Variation in strength training and CrossFit [19:15] Strength development for an intermediate athlete [27:30] Individual adaptation to strength training [34:00] Variation in strength work and conjugate methods [42:00] Preparing for competitions and long term planning [44:45] Avoiding overconfidence in the programming you write

4. 

   10 Mar 2026

   #7 - Running Strength Cycles Alongside CrossFit (Season 2)

   Season two of the Barbell Strategy Podcast is all about strength training. Over the next four episodes we will do a deep dive into all things strength for CrossFit. We'll be covering things like: how strong you need to be for CrossFit, how to develop strength endurance for CrossFit as well as plenty of practical training and programming takeaways. In this first episode of this season we keep it a bit more relaxed and share our experiences with strength training before, during and after training in CrossFit, how we've seen strength training develop over the years, and what are the strength demands in CrossFit. Check out Luke on instagram! (https://www.instagram.com/lj.holmes/) Check out Sam on instagram! (https://www.instagram.com/tailormadecoaching/) Check out Matt Harvey on instagram! (https://www.instagram.com/mattharvvey/) Email Matt Harvey for content production! (mattharvey93@gmail.com) Show Notes: [3:00] Sam's first taste of strength training [7:00] Luke's daily leg press max out [14:45] Blending CrossFit, strength training and bodybuilding [18:15] Early days blog programming and remote coaching [24:30] Running a powerlifting cycle alongside CrossFit [32:30] How to apply strength training from other sports to CrossFit [35:45] What are the strength demands of CrossFit [39:00] How to make strength training more specific for CrossFit

5. 

   25 Sept 2025

   #6 - How to Plan, Qualify, Prepare and Compete in CrossFit Competitions

   Competing in CrossFit is very challenging. It is something that causes your average everyday athlete to knuckle down and start approaching their training, nutrition and lifestyle in a way similar to a professional athlete. But what kind of preparation goes into this and how do you select the right competitions at the right time? As a beginner it pays to compete often and develop a hunger and love for the sport, but then it can be wise to reduce the frequency of competition in order to put in the time to develop your fitness and skills as an intermediate athlete. You can then return to competing at a higher frequency when you are more advanced, to practice the skill of competing and use it to direct your training focus. In this episode we look into everything about competitions, from planning them out, to qualifiers, the preparation right before a competition and then the competition itself and debrief. We discuss what lessons we have learnt from our own experience competing, as well as from helping countless athletes in competition at all levels from local events to the Games. Check out Luke on instagram! (https://www.instagram.com/lj.holmes/) Check out Sam on instagram! (https://www.instagram.com/tailormadecoaching/) Check out Matt Harvey on instagram! (https://www.instagram.com/mattharvvey/) Email Matt Harvey for content production! (mattharvey93@gmail.com) Show Notes: [1:30] Creating a plan for competitions and having short term and long term goals [3:30] Focusing on the next competition versus detailed long term plans [6:00] Picking the right competitions when you’re a beginner [9:15] Learning how to take competitions less seriously [15:00] How to manage qualifiers and how much should you strategise [20:30] Using a weekly throwdown workout to practice competing [22:15] Practicing the logistics of doing a qualifier and higher stakes workouts [26:50] Having to repeat very difficult workouts [29:45] Preparing for a competition once you’re qualified [38:30] How to support different types of athletes during a competition [43:30] Using competitions to direct the next phases of training

6. 

   17 Sept 2025

   #5 - Long-Term Development in CrossFit Athletes

   Athletes are often focused on the skills they need to unlock, the next competition result, and what they should be doing now to perform in a year’s time. But what happens after next season? Is there a better way to develop their skills for the long term, rather than simply acquiring them as quickly as possible? And what do training goals look like further down the line? This kind of long-term thinking and planning is something coaches need to support athletes with. You have to consider the athlete’s current level, how to progress them, and whether training can be structured now to maximise long-term benefits. In this week’s episode we explore long-term development, what it means, and how we approach it in our coaching to guide athletes not just towards their next competition, but over the next few years. Listen to hear more about athletes skipping steps in their development, the true level of commitment required for semi-finals athletes, and Sam’s latest experience in a spin class. Check out Luke on instagram! (https://www.instagram.com/lj.holmes/) Check out Sam on instagram! (https://www.instagram.com/tailormadecoaching/) Check out Matt Harvey on instagram! (https://www.instagram.com/mattharvvey/) Email Matt Harvey for content production! (mattharvey93@gmail.com) Show Notes: [0:30] Sam’s spin dance class [3:30] Creating long term development with athletes [7:00] Individual variation amongst athletes and rate of progress [9:00] Athletes overestimating their level [11:00] Skipping steps, doing too much too soon [13:00] When the metric becomes the goal [15:30] Holding back an athlete's progress [18:00] Getting caught in a cycle of too many competitions [20:00] When some athletes work on their weaknesses too much [26:00] Taking time not to work on your weaknesses [27:00] The work it takes to compete at a high level [30:00] Having a compartmentalised approach to training for CrossFit [39:00] The benefit of coaches competing and doing the work [48:00] Wrapping up and final points

7. 

   2 Sept 2025

   #4 - The Bridge Between Training & Rehab

   Athletes often seek remote coaching to achieve very specific goals. It might be mastering a certain skill, qualifying for a competition, or taking on a new challenge. What usually happens, though, is that through the process of remote coaching, athletes discover unexpected benefits that keep them engaged longer than they anticipated. Having experienced coaching from both sides—as athletes and as coaches—we’ve identified the top three things athletes truly need and ultimately gain through coaching. In this episode, we dive into the bridge between training and rehab, what a prioritised plan really looks like, and the key areas that often need strengthening for intermediate athletes. Be sure to share this with your coaching and training buddies, and don’t forget to follow us on Instagram and YouTube. Check out Luke on instagram! (https://www.instagram.com/lj.holmes/) Check out Sam on instagram! (https://www.instagram.com/tailormadecoaching/) Check out Matt Harvey on instagram! (https://www.instagram.com/mattharvvey/) Email Matt Harvey for content production! (mattharvey93@gmail.com) Show Notes: [00:00] Physiotherapy for dogs [5:00] New clients coming with small little injuries [12:00] Prioritising your training as a CrossFit athlete [14:30] Understanding different priorities [18:35] When athletes don’t want to work on their weaknesses [23:20] Skill development with newer athletes [28:30] Basic strength and endurance development with beginners [33:50] Female athletes needing more upper body strength work [38:30] Getting coaching feedback on conditioning [44:00] Creating constrained conditioning pieces to encourage pacing and skill development

8. 

   20 Aug 2025

   #3 - Strength in CrossFit Is Overemphasised

   CrossFit is a sport that demands a wide range of skills and physical qualities. You could argue that strength forms the foundation of all of these, but does that mean it’s often overemphasised in people’s training and coaching? One of the biggest things we’d both change, looking back on our younger years of competing and coaching, is how much focus we placed on strength.. In this week’s episode, we share the two biggest things we’ve changed our minds about over the years – and, as it happens, our approach to strength training is one of them. Tune in to hear more about the mental impact of stress on training, how strength should be viewed within CrossFit, and much more. Show Notes: [1:00] Sam's shoulder injury and training catch up [5:30] How much impact does a programme actually have [7:00] How day to day affects adaptation to training [13:20] The impact of coaching [18:00] Clients coming up with their own ideas [19:00] Stress affecting training [21:30] Developing things in isolation [22:45] Big monkey little monkey [24:00] Balancing structure with integrating training [31:45] Overemphasis of strength work and strength development for CrossFit athletes [34:00] The type of strength that is required in CrossFit [38:00] How strong do you need to be for the level you want to compete at [43:00] Balancing absolute strength versus strength endurance [48:50] CrossFit being your first sport [55:45] Stupid coaching analogies

9. 

   12 Aug 2025

   #2 - Starting With a New Athlete: Are Testing Phases Over?

   We all have a pretty clear picture of what remote coaching looks like day to day, but what are the processes that make it so effective beyond individualised training and regular feedback? What is it that creates the individualised training programme in the first place? This week we take a look at how we start out with a new athlete and what the onboarding and initial training might look like in different situations. Do we need to collect a lot of data or is it better to just let the training guide the process? In this episode we cover different strategies that we use ranging from traditional testing weeks, intake forms and data gathering, to a more emergent process where the focus is on the training and making big wins by refining the execution of daily training. Check out this episode to discover how we start off with a new athlete and how that has developed over the years Show Notes: [0:00] Knowing how often to compete [5:00] Starting out with a new athlete [10:00] What stats should you collect [13:00] Setting goals with a new athlete [20:00] When goals are not aligned [25:00] What the first programme looks like [36:30] QUESTION: Getting a mental block in weightlifting [45:00] QUESTION: Is Zone 2 helpful for CrossFit athletes [49:00] QUESTION: Does posture and sitting all day affect mobility [54:00] QUESTION: Is the “unknown” in CrossFit bad for beginners Check out Luke on instagram! (https://www.instagram.com/lj.holmes/) Check out Sam on instagram! (https://www.instagram.com/tailormadecoaching/) Check out Matt Harvey on instagram! (https://www.instagram.com/mattharvvey/)

10. 

    7 Aug 2025

    #1 - Finding CrossFit & Getting Into Coaching

    Welcome to our first introductory episode of the Barbell Strategy Podcast. In this episode, we (Luke and Sam) share our stories on how we found CrossFit and got into coaching. We finish off the episode by answering some of your questions on training masters athletes and structuring a deload. Check out the episode for tales of CrossFit “back in the day”, university stories, and some nuggets on coaching and training. Show Notes: [1:00] Sam’s secret training programme [2:30] Podcast introduction [4:00] Sam’s coaching story [12:00] Luke’s coaching story [27:00] Barbell Strategy [31:00] Programming for masters athletes [36:30] How to structure a deload phase [47:50] Not another rant about the Whoop Check out Luke on instagram! (https://www.instagram.com/lj.holmes/) Check out Sam on instagram! (https://www.instagram.com/tailormadecoaching/) Check out Matt Harvey on instagram! (https://www.instagram.com/mattharvvey/) Email Matt Harvey for content production! (mattharvey93@gmail.com)

11. 

    23 Apr 2025

    episode 1

    episode 1