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Luke De Jonge
Performance Coach, Exercise Physiologist & Sports Scientist.
With over a decade of experience competing in and coaching both elite CrossFit and powerlifting, alongside a formal background in Exercise Physiology, I bring a science-driven, experience-backed approach to performance coaching for all my clients.
LDJ signature b/w camo hat
$75.00
Send me your address via DM or Email.
20 machine only workouts (ski/row/bike)
$49.00
*4 PDFs as add on programs only. These are also available for free inside the masters athlete accelerator with video walkthroughs*
Echo bike: leg dominance / breathing drills / RPE pacing / discomfort tolerance
Row erg: sequencing / mid-drive power / breathing / pacing
Bike erg: 2-4 o’clock power / hamstring engagement / sustainable pacing
Ski erg: early power / stay tall / small hp hinge / 1:1 breathing
15 energy system targeted workouts
$49.00
*PDF add on program only. This program is also available for free inside the masters athlete accelerator with video walkthroughs*
Step 1: learn each systems (ATP/lactic/O2)
Step 2: complete one from each system per week
Step 3: follow the rest guidelines strictly to learn which system you are weakest in.
6 weeks PR your back squat
$49.00
*3 day a week PDF add on program only. This program is also available for free inside the masters athlete accelerator with video walkthroughs*
Weeks 1-2: base building
Weeks 3-4: intensify/overload
Weeks 5-6: peak phase
6 week get your first BMU
$49.00
*3 day a week PDF add on program only. This program is also available for free inside the masters athlete accelerator with video walkthroughs*
Stage 1: build the foundation
Stage 2: build the kip engine
Stage 3: build an explosive pull
Stage 4: learn the turn over
Stage 5: assisted BMU
6 week get your first handstand walk
$49.00
*3 day a week PDF add on program only. This also available for free inside the masters athlete accelerator with video walkthroughs*
1) unlock the required strength
2) run each the for 1-2 weeks
3) progress when you own the each stages target
6 week get your first RMU
$49.00
*3 day a week PDF add on program only. This program is also available for free inside the masters athlete accelerator with video walkthroughs*
Stage 1: develop the strength base
Stage 2/3: RMU foundations
Stage 4: assisted RMU ladder
Stage 5: lose the false grip
6 week CrossFitters back pain reset
$49.00
*3 day a week PDF add on program only. This program is also available for free inside the masters athlete accelerator with video walkthroughs*
Week 1-2: reset and brace, hinge unloaded, glutes and core.
Week 3-4: hip ext strength, hinge loaded, lateral hip and core.
Week 5-6: rebuild and hinge, complex strength and control, build it back up.
8 week CrossFitters knee pain reset
$49.00
*3 day a week PDF add on program only. This program is also available for free inside the masters athlete accelerator with video walkthroughs*
Weeks 1-2: pain reduction/isometrics
Weeks 3-4: slow concentric/eccentrics
Week 5-6: capacity at end range
Week 7-6: return to CrossFit
7 day sleep challenge
$1.00
*This challenge is also available inside the masters athlete accelerator with video walkthroughs and educational content on recovery strategies.*
1) Score your sleep
2) run the 7 day sleep challenge
3) retest and compare recovery
7 day weight/fat loss challenge
$1.00
*This challenge is also available for free inside the masters athlete accelerator with video walkthroughs and further weight loss tips, including exactly what I do*
1) learn one healthy habit per day
2) stack each habit
3) learn progress over perfection