| Power Athlete Radio – Episode 56

Author / John

This week the Power Athlete Crew has an awesome show in store for you. All the coaches are here to bring some comic relief and update the Nation on everything that’s been happening the past few weeks and also whats going down in the future. John reflects on his experience at the 2008 games and how it has changed over the years, Cali starts to drop some knowledge bombs about shin angle during the squat until her quadtastic quads get in the way, and Luke reflects on his win at last weeks Badges 4 Life competition with Tom Selleck.

Show Timeline

  • 0:00 Intro
  • 1:16 John “In Living Color” Commentary
  • 6:10 Bar Story and Drunk Dude
  • 8:04 2008 Games vs Now
  • 10:58 Quadpacolips vs Quadasarus
  • 12:49 Shin Angle and Load
  • 14:42 Get The Hammies Goin
  • 15:52 Vertical Shin Angle or No?
  • 18:48 Special Training For Prof. Booty?
  • 20:22 Shoulder Talk
  • 22:08 DB Bench and Hand Placement
  • 24:21 It Hurts So I’m Gonna Keep Going
  • 26:53 Deload? What’s That?
  • 29:19 Globo Time
  • 33:42 Get On The Smith Rack
  • 35:11 Klokov
  • 40:42 Badges 4 Life
  • 47:44 Power Athlete Team Series
  • 50:55 So Cal and Mid Atlantic Regionals
  • 53:35 Wade’s Army
  • 57:40 Booty’s Fundraiser
  • 58:15 Shout Out To Skull Candy
  • 1:01:00 Closing Thoughts and Potential Guests

Show Notes

Get Booty In To Vegas Fundraiser


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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. James Hill on May 25, 2014 at 7:43 pm

    I was at Klokov’s seminar in January and he explained to us that he was going give the 2016 Olympics ago and then CrossFit Games ago. His training for the Olympics will ramp up at the end of the year. But I mean c’mon would he really tell a bunch of randoms his game plan?

  2. Jake on May 28, 2014 at 11:11 am

    John started to describe the Tom Selleck movie Her Alibi.

  3. Mark on May 30, 2014 at 8:36 am

    First, you guys have a great podcast. Keep up the good work.
    While I agree with Cali’s take on the PL style squat that it will get your posterior chain the strongest and probably allow you to ultimately lift the most weight,
    it has no carry-over whatsoever to the olympic lifts?
    ie, try to catch a heavy clean in that “sit-back” position and see what happens.
    And since the olympic lifts are a part of CrossFit and a 1RM squat are not, would CF’ers not be better off getting strong in the positions they will be tested on?

    • Luke Summers on May 30, 2014 at 11:26 am

      Thanks for the feedback. The context of our training system is specific adaptation for field sport athletes whose training is a means to improved on field performance. We use the Squat to drive a very specific adaptation, strengthening posture and position through hinging/squatting ROM of the Universal Athletic Position, thus we have a very specific application and implementation. The objective of the Squat in our program isn’t to improve oly skill, or increase work capacity across broad times and modal domains. In fact, the training isn’t even barometer for success, the competitive arena is. We are training specific time domains, energy systems, and movement patterns found in field sport. Our goal is to make our athletes FASTER by reinforcing the posture and position that is directly correlated with linear acceleration and change of direction. More importantly that increased speed, is the ability to replicate speed. Check out this post:


      Maybe it will provide some more context.

      If an athlete is looking to be a better CFer, they need to train specific to the volume, intensity, movement standards, etc. of the competitive arena they participate in (local throw downs, CF open, regionals). And you’re right on, the higher level CFer an athlete is, the more competent they need to be in O-Lifts. But “squatting” comes in many forms, and we covet the Squat as the cornerstone of our programming. It’s our contention that the “capital S” lift should be used to train absolute systemic strength and stability, and that there is one optimal way to perform the Squat, and that’s what @Cali was talking about.

      Now, variations of squatting (HBBS, FS) can be an extremely effective skill transfer tool for O lifting, but that’s a completely different training day with different posture, position, volume and intensity.

      So now to answer your question, would CF’ers not be better off getting strong in the position they will be tested on? It depends on the training age of the athlete, and the athlete’s limiting factors. We have our new CF’ers establish a base level of strength with a linear progression where they are squatting with the aforementioned application, strengthening their Universal Athletic Position. Once they have established a BLOS, then we would deviate and specialize.

      Hope that helps amigo!!

    • CALI on May 30, 2014 at 12:07 pm

      I know @Luke was quicker in his response than I but we take our jobs as dead-horse-beaters very seriously.

      I just wanted to piggy back on what he said by reiterating that even though your sport may be crossfit, if you develop and build that BLOS (base level of strength) using the squat we have suggested you will see plenty of carryover to your O-Lifts. The high level of absolute strength will only aid your ability to receive heavy loads. If you then choose to vary your stance, posture, or position to specialize or increase efficiency – then that becomes sport specific which is obviously a critical part of one’s training. Where I mainly take issue is when coaches allow for a amateur athlete or new crossfitter to squat Oly style as a preferred method for developing their BLOS. That’s such a finite window of training to create good movement patterns that will allow for maximal strength and push the exposure to accelerated adaptation.

      In order of priority:

      1) Strength
      2) Everything else

      I’m sure you’re sorry you even asked. We can be a bit long winded.

  4. Mark on June 1, 2014 at 5:59 am

    No way am I sorry I asked. Y’all are great and thanks for your responses.
    And I hope I didn’t come off as being critical. Even though I am basically “over” CF, I was thinking along those lines vs. preparing field athletes for competition. Even though I didn’t need convincing, all of that make sense.
    At 43 yrs old and 9 months post slap tear surgery, my goals now are to get as strong as possible with an eye on longevity.
    The best thing CF did was get me out of men’s fitness and onto folks like you that know what they are doing. If only Field Strong had been around when I played db at 135# 25 yrs ago lol. Can we get more Platek insights for the geezers in the listening audience?

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