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Introducing Luke Wardle
"I acknowledge the evidence, that in later life, stronger people experience a much better quality of life. Becoming strong, is almost never accidental. I have developed a specific method of thinking through what strength exercises are optimal for you and how to program them. Break out of the cycle of general exercise that leads no where. Each training progression should purposefully and thoughtfully build on the last. I have a roadmap for you to achieve life changing strength, health and muscle. With your effort and consistency, you get a predictable result every time. You get stronger. Even in your 50’s, 60’s and 70’s.
The minimum equipment you need is a barbell, weight plates, squat rack and a bench. A home set up is encouraged. My system is based on linear progression for the male novice to intermediate lifter. It focuses on progressive overload with vital consideration for the Stress - Recovery - Adaptation cycle.
The program is all online. As your strength coach, I’ll ask you to video yourself performing the lifts I individually prescribe you. I’ll break those down and reply with my analysis, feedback and relevant program progressions. All via an app.
Unlike exercise for exercise sake, this is about training that will get you somewhere in 6 months…12 months…and 5 years from now. This is about ageing well. Do more than you ever thought you could, and feel proud of yourself during the process. The best time to start was 20 years ago. The second best time to start is today. Book a Conversation with me to begin."
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What's included?
Custom Strength Programming
You’re unique. Not a single other man has had your life experiences, has the same injury history, or lives your life. Your strength prescription will be specifically tailored to you so its achievable, effective, sustainable and fits YOU.
Instructional Videos and Fast Feedback via an App
Easy to follow Instructional videos and a way for you to seamlessly submit videos of your lifts for coaching. You’ll receive fast personal feedback from Luke Wardle to ensure you’re performing the lifts safely and effectively. Safe, slow and steady progression with good form and technique is critical for long term success.
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Accountability
The worlds best strength program will fail without consistency. Accountability is the key for consistency. Commit to being held accountable to each work out. Have a specific plan of the lifts, sets, reps, rest periods and weight that you need to do each week. Expect to be in regular contact with Luke Wardle to help you stay on track.
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Monthly Zoom Coaching Call
An opportunity to ask questions, voice concerns, acknowledge the progress made, discuss program adjustments and to strengthen our coach/client relationship.
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Monthly Video Educational Workshops
Learn how to get strong. Learn how to move free from injury and how to lift safely. Learn the magic of progressive overload, learn about the stress - recovery- adaptation cycle and the reasons behind your program progressions.
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INCREASE STRENGTH.
DECREASE AGEING.
INCREASE QUALITY OF LIFE.
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The minimum equipment you need:
Squat Rack/Stand
(that can also be used for a bench press)
Barbell & Plates
(including fractional plates)
How Luke Wardle Coaching Starts:
Book a no obligation conversation with Luke. This is a Zoom call to discuss your suitability to the program, it's a chance for you to ask questions and for him to walk you through what the program entails and how and why it works.
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Following your initial conversation call, check your inbox for tasks and documents you'll need to complete so Luke can get started on customising your strength program prior to your allocated start date.
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Check the app for your first workout. Video yourself performing each of the lifts and upload it for Luke to provide feedback and to plan your next workout.
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STRONGER IS MORE USEFUL.
STRONGER FEELS BETTER.
STRONGER LOOKS BETTER.
STRONG BODIES ARE HEALTHY BODIES.
Raj Goyal
Strongly recommend Luke to anyone from beginner to advance levels. He ensures you stick to your fitness goals and follows you up if you start falling behind or need a little encouragement.
Luke Bussell
Luke is an exceptional trainer who gets the best out of those that train with him. The majority of his clients have been with him for a number of years. This commitment is testament to Luke’s ability to keep people motivated to continually improve. Luke Bussell
Derek McNicholl
When I started I hadn’t done any exercise in nearly 10 years. The first 4 months I lost 15kgs, since then I’ve progressively gained 5kgs of muscle. I’m 44 now and as fit and as strong as I was 15 years ago. Luke is the best trainer I’ve ever had. Derek McNicholl
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DEMO
BE STRONG ENOUGH TO DO WHAT YOU LOVE IN LATER LIFE
FAQ
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What is Luke Wardle Coaching?Luke Wardle Coaching is a mans path to slowing, stopping and reversing many of the ageing effects on the human body. I prescribe normal everyday men who usually haven’t had much experience following a structured strength program with a very structured barbell strength program. I prescribe the most time tested exercises and strength programs that have stood the test of time. My clients video themselves doing the lifts. I break those down within 24 hours and then reply with my analysis, feedback and relevant program progressions. All via a modern streamlined app, expert guidance and accountability.
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Can you give me more of an idea of what your service consists of? Do you just provide a template of exercises?Luke Wardle Coaching is a high end personal service. We'll have a monthly video call to discuss your program and your progress. Your program will be very clearly laid out and delivered via my app. Each exercise will be accompanied by an instruction video. Your exercises will be shown on your workout, you complete the prescribed exercises at the specific weight that I program for you. You'll video yourself doing each of the lifts for me to review via the app. I'll provide feedback on form and technique just as if I was your face to face personal strength coach.
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What equipment do I need?The non negotiable minimum equipment you need access to is an Olympic barbell with weight plates (including fractional plates). A squat cage/rack that can also be used for bench pressing. And a flat bench. Some other equipment that is not essential but will often be incorporated particularly as training progresses and your experience level increases. The program can be designed around what equipment that you have access to however the previously mentioned equipment is essential. A home gym setup is highly recommended.
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How much does your program cost?$368 per month recurring membership on the first of every month. 12 week minimum commitment. 1 month cancelation notice. 10 day initial cooling off period.
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I'm not very fit or strong. I'm scared I won't be strong enough?Don't be scared. If you can perform a body weight squat, you can do the program. One of the major benefits of barbell strength training is it can be regressed or progressed very easily with fractional weights as light as 0.5kg each. I specialise in introducing people with little training experience to strength training.
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How many workouts a week does the program consist of?It depends on how much time you can commit to. however, usually 3 sessions per week is what I suggest for most men. But you can still get very good results on 2 sessions a week. 1 session a week is probably not enough. 4 sessions is great if you have the time. Strength training has diminishing returns for 5 or more sessions so it is probably not a good use of time for most people.
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How long does each workout take?It depends on how much time you can commit to. I can design programs with more frequent shorter workouts or less frequent longer workouts. Usually around 40min to begin with as the weight that you'll be lifting is very light. As you progress and get stronger however, a session will take longer. Because the more weight you lift, the more warm up sets and time is required to rest between sets. 50-60 minutes will become the norm about 3 months in to training, 60-70 minute sessions will become common once you've been consistent for more than 6 months.
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If I join, what is the cancelation policy?The program is ongoing with one month cancelation notice required. You can still participate for the final month until your termination date. I require a 12 week initial commitment. I provide a 10 day initial cooling off period where you can cancel anytime.
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Can I sign up for one month to try it out?Strength is a lifelong pursuit and I'm here to help those that are playing the long game and want to achieve long term results. Success of a strength training program requires the building of new muscle tissue which is a slow process. This takes time. 8-12 weeks of strength training is needed for any noticeable physical changes. For this reason I have a minimum 12 week commitment and then ongoing with one month cancelation notice should you wish to cancel. However, there is a 10 day cooling off period. If the program does not suit for any reason you can cancel within the first 10 days and I'll refund your initial payment and no further payments will come out of your account.
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Hey Luke, how long does your program run for?I've meticulously planned a year long program that can be personalised and tweaked depending on your individual circumstances. However, the program runs indefinitely. Strength is a lifelong pursuit. I don't run unrealistic get fit quick programs with a 6 or 12 week end date. Success of a strength training program requires the building of new muscle tissue which is a slow process. This takes time. 8-12 weeks of strength training is needed for your body to grow new muscle for any noticeable physical changes. The program will change and vary in accordance with your experience level as you progress.
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Is the program available worldwide?Luke Anthony online strength coaching is available only in Australia.
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Do I have to be a member of a gym?A home gym set up is highly recommended. A gym membership is not essential. A home gym setup with an olympic bar, weight plates (including fractional plates), squat rack and bench is the minimum requirement and is all that is needed to start the program. Great results can be achieved whether in a gym or home setting.
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I just want to lose weight. Shouldn't I just do cardio? Will I lose weight on your program?Strength training is the key to long term weight management. Let me explain. As we age, we lose lean muscle mass. Muscle requires calories. Bigger muscles require more fuel. If we have less muscle mass and we're eating the same, we'll gradually increase body fat. Trying to continually increase cardio exercise (energy expenditure) to account for the increase in body fat that continually occurs with age is not a sound long term solution. Also, your time and effort spent doing cardio will only have a small effect on your overall daily energy expenditure. Maintaining muscle mass with a consistent appropriate strength training program over the long term will mean you'll burn more calories on a daily basis without continually chasing more energy expenditure. For weight loss, concentrate on increasing strength and maintaining/increasing muscle mass while reducing your calorie intake and manipulation the macronutrients in your diet.
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I don't want to lift heavy weights because I'm scared I'll look like a bodybuilder. Can I just lift light weights repetitively so I don't bulk up?Saying you don't want to lift heavy weights because you don't want to look like a bodybuilder is like saying 'I don't want to drive my car because I'm scared I might become a formula 1 driver.' Like becoming a formula 1 driver, to become a bodybuilder requires a tremendous amount of dedication, time, sacrifice and effort. Not to mention very gifted genetics. I just want you to incorporate strength training into your your life because it'll help you maintain and improve your muscle mass, health and function. Lifting really light weights repetitively may give you a 'burn', however may not stress your body enough to disrupt the system’s happy state of equilibrium in order to signal change and cause muscle growth and strength adaptation. The body needs to be stressed to be able to then adapt to the increase in demands placed on it.
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How do I communicate with you?The primary way you’ll communicate with your me is through the my app. The app supports direct messaging and comments for every workout. I'll respond to your lifting videos with video with technique and programming recommendations. Each calendar month, we'll also schedule a 30 minute zoom call to discuss your progress.
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After my first 12 weeks does my membership automatically cancel?At the end of your first 12 weeks, you will continue to pay your monthly rate on the same day each month until you formally cancel by email or direct message. Strength is a lifelong pursuit, it doesn't have an end date. After 12 weeks you are still in the very early stages of your strength training journey.
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I have an injury and I don't think I'll be able to do some of the exercises. Can I still join the program?That depends on the injury. I should be able to work around common physical limitations you have and come up with a plan of lifts that you're capable of completing. However, injury rehabilitation is not my specialty. Contact me to discuss your individual injury.
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How does your program compare to other online coaching apps or programs'?You get custom programming for every workout and my personal feedback on all of your training videos. I have a meticulously planned a year long road map to strength that I customise to your individual circumstance and needs. The effectiveness of custom workout-to-workout programming, video feedback on your technique and specific weight prescription cannot be matched by any group or general training template.
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The program is more expensive than most online programs. Why?Most online programming companies provide a general program, throw you into a Facebook group and call it over with. That's not what this is. This is a high end personal individualised program and service where I'll be in contact with you most days. I'll break down your technique to ensure you stay injury free and progress your lifts at the correct rate. I'll prescribe you with the specific weight as you progress through the program. Think of a personal trainer that's with you at every session, its just done with videos and an app.
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What experience and credentials do you have?Bachelor of Exercise science. 20 years of strength training programming experience. 20 years in the fitness industry. 5 years as a professional athlete.
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