| | | PA Radio – Episode 243: The Crew

Author / John

Just a Dad Hat and a Dream

Boy, do we have a show for you today. You asked an assload of questions and we responded with a metric shitton of answers. Those numbers are directional. Anyway, Luke and Tex cozy up to the mic with a couple of dad hats and an endless firehose of information.

Curious about conditioning for rugby or how about the true recovery value of a decent VO2 Max? How do you gain overhead stability after surgery and what is the risk vs reward of training overhead movements for a sport like baseball? Learn how to progress those pesky step ups and how to get jacked even if you can’t cervically load the spine. Finally, what role does breathing play in creating internal pressure and how to properly implement PNF stretching.


Now it’s time for you to empower your performance. You heard it folks, head to the site to scoop the latest and greatest wisdom out of the 2017 PA Symposium. But more importantly, do not email Cali for the cut audio from the show. Ever.

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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. Joshua LaBare on January 30, 2018 at 1:37 pm

    I loved this episode, it hit home particularly the segment on sport coaches and fitness tests.

    I had a HS football coach who was obsessed with military style fitness tests. We actually had an entire day taken out of training camp for an all day “challenge” consisting of obstacle courses, beach runs, swims & ruck marches.

    We went 0-10

    The example on the hockey teams was great, wish I knew this was I was younger & I wish all football coaches were required to listen to your podcasts

    Keep up the great work

    • Tex McQuilkin on January 31, 2018 at 4:21 pm

      Thanks for the feedback. We’re doing our damnedest to arm parents, athletes, and coaches with information to battle the bullshit and protect the athletes. There is such a small window of opportunity to play and compete in sport, we don’t want any athletes to walk away due to a poor coaching experience or injury in the weight room. Hopefully we can raise future generations that never live down their glory days like the ’99 Naperville Central Foosball State Champs (@luke). Check out our last episode with Jim Kielbaso, you’ll definitely enjoy his approach to coaching: PA Radio Episode 220.

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