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FIELD STRONG: 2015-03-11

For active recovery work today, I want you to warm up as directed and move through the corrective movement prep at a good pace. These movements should not be new, so you can start to push the flexibility and range of motion of each movement. Once you are good and loose, we have some aerobic work in the form of 20 minutes of movement or 45 minutes of work on your favorite torture device.

Remember to governor your effort as this is an active recovery day.


Take 10 minutes to warm up by pushing a sled, jumping rope, doing push ups and pull ups and pretty anything else you like to do to raise core temperature. As Tex says, “Get your chili hot.” My warm up takes a nod from Rocky and Apollo with some fancy footwork on the jump rope; mix it up with cross-overs, single legs, double jumps and some basic skipping. Just do it for 10 minutes.


5 x

Vertical Column Side Stretch RT – 30 seconds
Banded Vertical Lunge Stretch RT – 30 seconds
Active Hamstring Stretch w/ banded assist RT - 30 seconds
Child's Pose Progression 1 - 2 RT/ 2 LT
Vertical Column Side Stretch LT – 30 seconds
Banded Vertical Lunge Stretch LT – 30 seconds
Active Hamstring Stretch w/ banded assist LT - 30 seconds
Child's Pose Moose Antler - 2 RT/ 2 LT


20 minute time cap:

Power Walking - 25 yards
Ball Slams - 10 reps
Reverse Ball Toss - 3 reps
Shin Hops - 5 reps

This is active recovery work, so I expect it to aerobic in nature. This means set a clock for 20 minutes and regardless of where you are, you are done. I want you to work through the movements at your own pace by at no time do I want you to get let this get glycolytic; just you and the movements working for 20 minutes doing your best to raise your general work capacity. I repeat, this is active recovery work, so I just need you to execute the movements for 20 minutes.


45 minutes: Walk/Ride/Row/Swim

Pick your poison and go for 45 minutes. I usually jump on the Assault Bike for 45 minutes first thing in the AM and then hit the active recovery work later in the day.

See you back here tomorrow.


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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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Posted in Cycle 9, Field Strong | 7 Comments

7 Responses to FIELD STRONG: 2015-03-11

  1. Thanks for the warm welcome back yesterday old-timers. Happy to be here.

    Warm Up: Jumped rope. Found singles difficult being so used to doubles.
    CMP: Done. Can’t keep forehead down on child’s pose stuff yet.
    Active Recovery:
    – Slow 5 rounds + power walks. I’ve read through all the workouts but not seen a recommended weight for power walks. Rigged up two 45s on some chains.
    – 45 minute row. 9314meters (2:25 pace). That was as slow as I could go without everything falling apart.

    I also walk home from work most days if it’s not raining, about 1.5 miles, which takes about 30 minutes. Not sure if this takes me over the recommended volume for a recovery day. It doesn’t feel like it since the walk is almost daily, it doesn’t feel like anything extra. That said, feedback from @john et al is welcome, they have a comparative advantage over me in programming. Will also monitor how I feel tomorrow and as I adapt to the program.

  2. Haven’t been getting this in, it’s time. Have to do it first thing in the am or it won’t happen.
    7 mins of jumprope — sad but it was starting to feel glycolytic
    30 min stationary bike
    Corrective movement prep — do better at this when warm

  3. Warm up done.
    Corrective prep done 5x.
    Active recovery for 20 minutes.
    Rowed 45 minutes for 310 calories. 2:45 pace. Gotta keep it aerobic. 🙂

    @Shawsie: that walking is great for recovery and working off any extra chub. You may need to eat more as you accumulate volume each day, you’ll know by how you feel.

  4. Warm up – complete

    Corrective prep – complete

    Active recovery – 45 min walk protocol at 2.9 MPH…walked just over 2 miles, felt great.

  5. Warm up skipping rope Balboa style
    Corrective movement prep -check
    Active recovery -check with 50lb slam ball
    Air dyne 45min -check

  6. Warmed up jump rope
    CMP done
    20 min row
    20 min vest incline walk
    ankle mobs, ultra-sound, laser, still swolen and sore

  7. PJ

    Warm up: 10 mins of inch worms, thoracic bridge, pillar to plank & step ups
    CMP: done

    Active recovery: 6 rounds – 15kg deadball & 2 plate sled

    Calves were surprisingly sore from yesterday?

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