| | | | Power Athlete Radio – Episode 48

Author / John

The Power Athlete staff talks with special guest Uncle Dave. He contributes by sharing some of the programming John has given him to maintain his elite military fitness performance. The team also tackles tough topics like Tex and Cali’s interview process, philly cheese steak, scaling CF Football workouts, Platek’s impressive CF Open performance, and Luke’s Samson like bro pony power at the CF Level 1 cert.

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Show Timeline

  • 0:00 Intro & Opening
  • 0:58 Special Guest: Uncle Dave
  • 5:11 John’s Programming for Uncle Dave
  • 11:23 Operational Knowledge vs. Fitness Capacity
  • 13:46 Julius Peppers: Packers Defensive Strategy
  • 15:30 Tex and Cali’s Initiation
  • 23:32 Scaling Workouts for “Little Bro”
  • 34:11 Champion Deadlifter Professor Booty
  • 37:53 Bro Pony Superiority: CF L1 Cert
  • 43:58 TMZ Sport Interview with John
  • 53:07 Effectiveness For Building Strength Using 5-3-1
  • 1:06:30 Closing

Show Notes

Elior Cohen asks:
My question regards scaling.

I am an officer in the Israeli army and for the last 6 months been following CFFB, listening to the PA pod casts and lately been coaching my little brother, as he is about to draft to the army too.

When scaling the workouts, what guidelines should I follow? What I’m doing right now is using a certain percentage of what is prescribed and try to advance through.

Ex. Saturday’s workout, 10 rounds, 3 DLs for 315lb, 5 clapping push ups and 7 full GHRs
I scaled it to 70% of the DLs weight, using the same number of rounds and reps in all others.
Every couple of weeks I try to push that percentage towards the RX.

Obviously I invented this idea out of thin air and as I’m coaching my brother I come to ask myself which guidelines should I have to scaling? Am I doing it totally wrong? Should the number of rounds be scaled for novices too? Number or reps? Only weights?

What about cardio working? Should the length of a sprint be scaled for a weaker athlete? Should skill work, cardio work or strength work should be all scaled? How to differ?

There is a million questions for me to add here, but I think the idea is clear enough.

Thanks for great programming.

Brett Asks:
I was wondering if you give me your thoughts on Wendler 5/3/1 and it’s effectiveness for building strength? I added it as strength training component (added to CF’ing) and while my #’s have gone up, I don’t really feel that much stronger. Any opinions? I’ve been using Wendler for 6 months or so and started it because my Starting Strength numbers started to really stall. My current max is 365 and am trying to get it up to 400 and am really just stalling out for the most part.

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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. Jason S on March 26, 2014 at 11:17 pm

    Interested to hear more about Uncle Dave’s perspective on selections vs day to day training for Spec Ops…does Uncle Dave hang out on the forums at all?

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