| | | | PA Radio – Episode 171: The Crew

Author / John

 EPISODE171BSlow sucks. Speed Kills.

This week The Crew returns to answer your questions. Inquiries about training, supplementing, and injury prevention are just a few of the topics discussed in today’s episode.

Normally, as you all know, I’d wait until the end of the episode to promote upcoming events but I just don’t want to risk you missing out on the goods. Especially since I know that most people tune in to hear the intro.

So here’s the deal. Slow sucks. Slow internet sucks, slow lines at an open bar wedding suck, even sloths. Those guys are super slow and they are assholes. Why am I telling you all this? Because although we can’t do anything about the painfully slow plot development of an M Night Shyamalan movie, we can make you faster athletes.

Power Athlete HQ’s Speed Kills protocol will equip you with the technique, fundamentals, and programming to make you a standout performer. As we all know, on field, it doesn’t matter how strong you are if you are unable to move your mass at the drop of a dime.  Sign up for Speed Kills by going to powerathletehq.com/speedkills and enter the promo code PAPPAS to receive 10% off your purchase.

And our #ToesForward challenge is BACK! You know what to do – take a pic of your feet, shoes, hooves, rollerblades, pointed toes forward and tag @PowerAthleteHQ and #ToesForward. In doing so you’ll qualify for a chance to win $3000 worth of swag from from participating sponsors. The competition starts September 5th and runs through the 18th so get creative, maybe take care of that turf toe situation, and start posting…immediately. #ToesForward

Screen Shot 2016-09-02 at 2.10.22 PM


Don’t forget! Wade’s Army’s 5th annual Wade’s Day campaign has officially kicked off! From now until November 12th, we will be honoring the brave pediatric cancer patients battling Neuroblastoma, a tumor derived from immature nerve cells. For 2016, we’re embracing their valor and highlighting their Nerves of Steel! Join the fight against neuroblastoma and help us reach our goal of fundraising $125,000.  Enlist today at wadesarmy.org by clicking the “Donate Now” badge and claim your limited edition Wade’s Army uniform.

Share this article




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.


  1. andrewcfottumwa on September 2, 2016 at 9:54 pm

    Thanks for getting to my question guys! Some great insight.

    (instagram: AndrewWhelchel54)

  2. sheldoneous on September 6, 2016 at 9:51 am

    @luke and @MCQUILKIN Thanks for addressing my question on the show (hip pinch) just to follow up you guys said Deadbugs and see saw walks. Any particular sets and reps? Also, any reason I shouldn’t post a vid on the forums for critique? Thanks mates! Sold show as always!

  3. Ingo "Joey Swole" B on September 7, 2016 at 10:39 am

    Sheldoneous – what program do you follow? Sets and reps should be called out there.

    Always post on the forums for critiques, esp if this is new to you. Post under “Hey PAHQ, FIX MY LIFT” if you have Pro access. This ensures HQ response.

  4. sheldoneous on September 9, 2016 at 7:43 am

    @INGO Thanks for the info.
    I have hopped on and off grindstone (when off I follow advice from the ‘Jeger bombs and pound town’ article) I know that some of the ISo stuff is programmed but the advice given in the podcast for my hip pinch issue seemed to indicate doing them more often. I don’t have pro access but will post in the forum anywho. Thanks!

Leave a Comment


Never miss out on an epic blog post or podcast, drop your email below and we’ll stay in-touch.

  • This field is for validation purposes and should be left unchanged.