Author / John

12 episodes old! Denny, Luke and Steve are so close to the teenage episodes. The guys chat about Barbell Step Ups, the Chicago Blackhawks, resetting and more.  Audiophiles be warned, we are doing our best to address audio quality as we venture into our teenage episodes!

Show Timeline

  • 0:00 Intro and opening
  • 0:35 Blackhawk Hard Hawk Hocky
  • 3:45 Is Denny ready for the Power Athlete Team Series in Lisle?
  • 6:10 Luke sheds more light on the Barbell Step Up video
  • 17:18 Addressing more confusion on “resetting” in the Amateur Template
  • 23:40 The best barbell for the “Garage Gymer”?
  • 35:19 Fat Loss and Longevity on CFFB

Show Notes

Bulldozer202 asks:

Hello, just a couple quick questions for the radio show:
1. For us garage gymers, what would be the best type of barbell for all around movements? Would an oly bar have too much whip for squats/deads/presses? Would power bar be too stiff for power cleans/snatches?

2. Somewhat confused about resets. Like how and when it is necessary.
Thanks brothers and sisters of iron…

Gilmore asks:

I know that CFFB is not wired towards fat loss, but I was a lineman in high school mostly because I weighed 315. I now tip the scales at about 325, and I’m pretty fat. I’ve weight trained pretty seriously for the past couple of years, but I don’t just want to be strong, but fast too. I heard Jim Wendler say that the sacrifice you make to be a great powerlifter is your health. All that being said, I really do not care about abs, but I know that I am not healthy. But will following CFFB conflict with trying to become healthy? Or should I do something else? I would like to get my life together so that I can still kick ass when I am eighty. Thanks again.

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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. Todd Angel on June 5, 2013 at 12:53 pm

    Hey guys, just want to comment about the power athlete template for weightloss. I came back from a CFFB cert and pretty much decided that this program (with some manipulation) can morph into optimization for just about any goal! Having said that, I have a detrained guy that came to me as 6’5/375 pound dude with the goal to be effen awesome lol. With that I took all of the lessons I learned in regards to challenging position and posture, prioritizing optimal movement patterns and of course all of the warms up I learned from the cert and in a few short months we now follow amateur template almost as written on the site. In the beginning, we had to go a few weeks where he was only air squatting 3×5 and could only condition for about a minute in a half. He has dedicated himself,put in the work and is now squatting 3×5@145, deadlift 1×5@265, bench pressing 3×5@237.5. With that, he just completed 8×20 yd prowler shuttles with a minute of rest in between. So power athlete template with a paleo-ish approach to eating and he is now down to 340 and dropping. Can’t say enough about the power athlete template! Just wanted to drop a success story for PA weight loss. Take care.

  2. Andrew K. on June 5, 2013 at 2:38 pm

    Great episode. Does anyone know which podcast has the 30 minute rant about fat loss?

  3. Andrew K. on June 5, 2013 at 2:46 pm

    Also…..the dorsiflection advice is fantastic. My calves and Achilles’ have been extremely sore recently because I have been trying to get better at jumping rope. After listening to you describe the force associated with landing toes down and how it stresses out those muscles and ligaments…my soreness makes perfect sense. Going to work on this from now on.

  4. Gilmore Greco on June 6, 2013 at 7:11 am

    For the sake of clarity, the Jim Wendler quote comes from here: http://tinyurl.com/muyjquw. He seems to imply that over a certain weight, you just aren’t healthy. Now, I know he’s talking about powerlifting, but my question was really about serious athletic training (like a CFFB type training), and whether that is in conflict with health. It seems, from the podcast, that the sleep and the diet are much more important health factors than the training, and that if the diet and sleep are dialed in, then the training is not contrary to health.
    Thanks guys. Keep the knowledge bombs comin’.

    • luke on June 6, 2013 at 9:00 am

      You’re right on. The volume and intensity is very balanced for CFFB. At the end of the day we have found that excessive training VOLUME may lead to unfavorable biomarkers of health and longevity. A program balanced in volume and intensity coupled with really good sleep and a solid nutritional protocol will not conflict with health and longevity.

      We do know, however (a la shows like “The Biggest Loser”) that potent doses of sub-maximal volume training paired with caloric restriction are really effective for weight loss. While this may not be the overall healthiest short term approach it is attacking the fat loss goal. We know that a leaner individual will be healthier over the long run.

      Short answer… you aren’t going to quit tomorrow and you have a lifetime ahead of you. If you are too fat then lose the fuck out of that body fat. Put strength gains on the back burner. Once your lean you can always get strong.

      It’s all about priorities.

      Good luck my man, and keep us posted!

  5. Ingo B on June 6, 2013 at 3:49 pm

    Just finished this ep. The part about dorsal flexion after jumping blew my mind. 20+ years of jumping in my sport! I guess I’m lucky.

  6. bulldozer2020 on June 6, 2013 at 4:56 pm

    Hey CFFB, thanks for the replies. I did send those questions in before Episode 11’s rant about the resets so please don’t think I’m a jack ass that didn’t listen 🙂

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