Author / Cali Hinzman
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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- 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
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.
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.
Tagged: John Welbourn / Julius Peppers / Naval Special Warefare / NFL / Power Athlete Radio / Tactical / TMZ / Uncle Dave / Wendler 5 3 1
A strength and conditioning coach since 2009, Cali has worked with numerous athletes spanning from rugby players to cross country skiers. Almost immediately after finding CrossFit in 2010, she was introduced to a program that better suited her athletic goals. With her existing background in powerlifting and football, she became a natural devotee to CFFB/PowerAthlete and testament to it's effectiveness. In 2012, she left D.C. and headed for the state named after her to be a part of the CrossFit Football Seminar Staff and a Jedi of Power Athlete HQ. Cali currently resides in Seattle where she works full time in law enforcement.
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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?