| | | PA Radio – Episode 216: The Crew

Author / John

 Bitch, Be Humble

This week The Crew answers your questions about front delt activation, eating with abandon when you’re full, best trunk exercises, and what to do if you find yourself playing tennis without pockets? Luke, Tex, and John provide some helpful hints on where to store those pesky spare balls during the match.

While this episode is really packed with a lot of good questions and informative answers, some of the best info is at the tail end. Gym owners are tasked with the difficult challenge of pleasing the masses while doing no harm. All this comes at a time when the novice athlete likens optimal results with feeling absolutely torched after every training session. If you’ve listened to us before, our response to this should come as no surprise. More often than not, members are in it for the short term superficial results and will play that tune until the wheels fall off. But for the few who view strength as a multi-year endeavor, they know that training is as much an exercise of patience as it is of forging the physical manifestation. To those Power Athletes, we salute you.


If John thought I would edit out some of those rants, he wrong. I thought they were appropriate and totally on point. People get involved in fitness and training for a myriad of reasons. We don’t have to agree with all of them. Agree? Disagree? Have an innovative solution to stowing tennis balls? Come to Austin, Texas December 8th-10th for the 2017 Power Athlete Symposium. Tickets can be found by going to www.powerathletehq.com/events.

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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.


  1. bulldozer2020 on July 29, 2017 at 11:32 am

    Outstanding episode fellas. You hit the nail on the head about being able to function and do tasks in real life in regards to training. Whenever I get asked what I’m training for, I always say “life”.

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