Author / John

John Welbourn talks CFFB488 and what it takes to be great.  We are just pre-teens at Power Athlete Radio as Steve and Denny MC episode 11 for Power Athlete Nation.

Show Timeline

  • 0:00 Intro and opening
  • 0:41 Luke recaps the SoCal Regional event
  • 4:38 Box jumps and the landing position
  • 6:38 Should you be scaling DWODs on the Collegiate template?
  • 8:08 CFFB488
  • 31:43 We track our numbers, what should we do with it?
  • 38:05 Closing

Show Notes

Regarding box jumping, we confused knee angle on landing position on the box with knee angle in landing position in a depth jump.  See below.

screenshot.24-05-2013 10.25.54

Shock Method and Plyometrics – Verkhoshansky

It comes down to our favorite slogan: What Are You Training For?

We stand by above 90 degrees on the landing.  Remember the training goal of CFFB.  For those who have attended a CFFB seminar, you know that all movements within the training system are completed to reinforce the posture and position that are required to maximize athleticism in field sport.  We call that the “Athletic Position.”


Check out our post on translating a box jump into vertical jump for more.

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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. Andrew K. on May 24, 2013 at 2:58 pm

    Thanks for addressing my question! I’ll commence with the Rx’ed Dick Punches after my DWOD today.

  2. Rego on May 24, 2013 at 8:55 pm

    Denny and Steve, you guys are still young guys. 8)

    I’ve been doing collegiate for a year, but a buddy and I dropped to amateur after our volleyball season just for fun. So long as I don’t injure myself, recovery seems fine. You have a few years to go yet


  3. Steven Platek on May 25, 2013 at 8:02 am

    @Rego – thanks for the perspective brother!

  4. Andrew K. on May 25, 2013 at 9:32 am

    John – this is for you – http://www.youtube.com/watch?v=ZG_xNbVMmIA

  5. Denny K on May 25, 2013 at 1:08 pm

    @Rego- thanks bro!!

  6. dredlocked on May 25, 2013 at 2:59 pm

    Thanks for tackling my question guys. I don’t track humidity like Steve, but should take some time to review my notes and look for some trends. Really interested in Steve’s & Luke’s idea to take a look at some of the data long-term. If you guys need any help with your project give me a shout.

    @Luke: confusing me with someone else. We met up at the NH cert last year, but I never show my self nudes on the first date.

  7. tex on May 26, 2013 at 10:46 am

    Same jam, different jelly!

    Just bringing a different philosophical perspective to the PA world.

  8. Ingo B on May 28, 2013 at 2:41 pm

    1. Poor Denny.
    2. I worded my question rather poorly and was looking for overlying principles. Luckily, John and Luke are much smarter and provided. Appreciate that!
    3. Intuitively, I always suspected excessive contortion to land a box jump was counter to vertical leap development, but could never really articulate it. Thanks for clarifying.
    4. Re:”putting on a show” at your booth – while researching something completely unrelated, I stumbled upon reviews of other well-known S&G training seminars. Complaints ranged from disorganization, extreme tardiness, inattentiveness to outright favoritism towards the more skilled, and worst, ultimately not providing for the needs of the paid attendees. Basically, it was just a big money-grab. Makes me appreciate the work and passion you guys put in that much more.

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