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Grindstone: Power Athelete's solution to training on a time budget


There are no shortcuts to the body you want. Anyone who tells you otherwise is lying. And John Welbourn - 10 year NFL pro - would know. Power Athlete's GRINDSTONE is the result of his strength and conditioning experience, a program that will push you to your limit. And the body you want. It is designed for the boardroom warrior, recent parent and anyone in need of a flexible training schedule. Don't be fooled by the convenience Grindstone offers, this is a program that will push you to your limit. And help you earn the body you want.

Tell me more...

The Grindstone delivers five training days each week affords you the opportunity to plan, and adapt, your workout schedule around what life throws at you. Your training week will consist of two mandatory days, two recommended days and an optional day. Your two mandatory days must be completed each week before considering any of the two recommended days. You should be able to fit in your two recommended days when convenient, unless you are on a plane or in the office with your polished Allen Edmond's firmly planted on the throat of corporate America.

This is not a program for the guy who wants a flexible training schedule because of those vital impromptu mock NFL drafts in May.

Time is your life, and the world's most valuable commodity. Let Grindstone help you take control of your workout schedule, and get you the strong and powerful body that you deserve.

Welcome to Grindstone – Time to Grind.


$27 / month

About the Training
Session Duration: 25-70 minutes
Training Goal: Increased strength, aerobic capacity, and improved body composition
Author: John Welbourn
Required Membership: Must Subscribe through Train Heroic

Grindstone is delivered by TrainHeroic, a best in class app that delivers training, demo videos, and workout tracking to your fingertips.

Through TrainHeroic, you can compare your progress and best lifts to others following Grindstone.

You will also have direct access PAHQ Coaches and other athletes in the community through the training feed.


Other Benefits:
*Flex Scheduling: You are provided with 2 Mandatory Days, 2 Recommended Days, and 1 Optional day. You must schedule and complete your 2 Mandatory days within the week before considering completion of your Recommended or Optional days.
*Every day includes training narratives from John Welbourn to help guide you through training
*Every movement is linked to video movement demo
*Download TrainHeroic's iOS / Android app for the BEST user experience! Search "TrainHeroic" in the App Store / Google Play store.

Tell me more...

Minimum Equipment List:
Squat Rack
Dumb Bells
Bumper Plates
Jump Stretch Bands
Air Bike / Rower / Stationary Bike / or similar

Recommended Equipment:
Assault-Bike, Concept 2 Rower, Air-dyne
Slam Ball
Prowler / Sled

Don't have a piece of equipment? Our forums contain a movement substitution and DIY equipment guides for this program!


$27 / month

Common Questions

How do the Mandatory, Recommended and Optional days work?

It's all about planning. Most people have some idea what their week is going to look like. You need to commit up to 70 minutes TWO DAYS PER WEEK to complete your Mandatory days. These days can be back to back, or spread through the week. Then you will fit in your Recommended days next where ever you can. If you can only do a portion of it, that will work too. Last is the Optional day. Get in whatever work you can whenever you can. Something is better than nothing; GET IT!

There are multiple cycles, should I start from the beginning?

No. Jump into the current cycle. The programming is designed to accommodate that.

Woah woah woah, I just jumped in, I don't know my "percentages"! What should I do?

Don't worry about it. Grindstone is based on a "daily matrix" so all percentages are based off of some rep max completed that day.

I'm on the road and have time to train, but I can't access full equipment. What should I do?

The best thing to do is hit up the Grindstone forums on PowerAthleteHQ.com for training and substitution recommendations.

Shit, I thought I had 70 minutes for my Mandatory day but now I'm short on time! What should I do?

Cut any prep work or iso-stability in half and make sure you get your heavy compound lifts like Squats, Presses, or Deadlifts in for that day. Later in the day, or even in the week, if you can make up any training from your Mandatory day, do it.

Is there a contract?

Your subscription is month to month, and you change it at any time.

Where can I find answer to questions you haven't listed here?

Head to the contact page, and submit your question.


$27 / month

Athlete Reviews

Grindstone is my program. I share the same background as many in the Grindstone community. Married with four children, CEO of one of the nations largest park systems, and at 44 years old, I've realized that I can not and NEED not, compete at the CF elite level. My competition is myself. I've progressed like so many others in the Power Athlete Nation from CrossFit, to CF Football and finally to Field Strong. Grindstone feels like it was built for me. More time with my family and less time feeling like an excuse maker after another wod missed or Non-RX. But Grindstone is no joke. Come look at our leaderboard and you will see that. If you love to lift heavy, run fast and better yourself as an athlete then give Grindstone a shot.

January 8, 2016  

Last month I met John at PAHQ and told him that Grindstone had changed my life. That wasn't BS, it was truth.

Grindstone is a tremendous program; I've been following it for 6 months. Prior to that it was Field Strong for ~15 months (I think I missed 4 training days that entire time).

Here is what I've learned: I'm 37, married with 4 children. I'm not a professional athlete. Training 90-120 minutes every day on Field Strong was good times. It was fun...but my paycheck doesn't depend on my strength. My relationship with my children doesn't depend on my 5k row time. Date night with my hot wife is more important to me than power cleans...yet being agile, strong, and skilled is important to me. Being better conditioned than my teenage son is a bragging point, as is being faster than him in a foot race.

So Grindstone is what I needed. I'm still making strength gains and conditioning is just as good as it was. 90 minutes of training every day reached the law of diminishing returns for me. Killing it was killing other aspects of my life.

Anybody on the fence should give Grindstone a shot. The flexibility means I can travel for 3-4 days and still complete all the workouts. This is the best PA program for those who don't depend on athleticism for a paycheck.

January 5, 2016  

Switching to the Grindstone program after a year on Field Strong (and crossfit for the previous 5 years) was the best thing I have done since starting training. My goals were to maintain and build my strength and base conditioning while transitioning my career and welcoming my first child. Grindstone allows me to keep making progress while allowing more than enough time to play and spend time with my family. Getting jacked and powerful with minimal time in the gym is the basis of the program. The description of the program is spot on – it’s not meant for those making excuses but those that can’t spend 3 hours working out each day because they need to provide for a growing family.

Grindstone is lifting heavy, staying fast and healthy when life feels more like being in a hurricane.

January 5, 2016