We made it to 13 and we have a wild ride for you today! Professor Booty takes the day off as Denny and Luke chat with Tex McQuilkin, Power Athlete coach and Collegiate S&C coach extraordinaire. Who is this mysterious cowboy? How’d he find Power Athlete? Let’s find out! So carve some time out of your “busy” Friday to treat yourself to meeting Tex, learning more about our thoughts on warming up, and listen to the guys address some listener questions. 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
- 2:48 Who is Tex McQuilkin?
- 8:10 Tex talks more about Warm Ups
- 21:28 Are prowlers a good sub for _________?
- 28:16 CFFB For O-Line vs. Defensive Backs?
- 33:07 Closing
Show Notes
JeffM asks:
Anyone integrating more prowler/sled work than what’s already programmed? My wife got me a Rogue Dog Sled recently. John & Luke have made passing mentions in the podcasts, and it sounds like PAHQ uses sleds regularly. It definitely works in well on Saturday, but I thought about replacing some of the intense metcon DWOD’s with sled intervals. Especially on stressful weeks (grad school) when I should opt for lower-inflammation conditioning. I don’t like tweaking the program, but am interested in how others may be integrating more prowler/sled.
Dave S asks:
In the spirit of the question “what are you training for” I am curious to hear your thoughts on my question. I know the CFFB training was developed by John and uses his experience as an O Lineman in the NFL. It is easy to see how this training can benifit all positions not just O Lineman. I am a DB and I am curious to hear if you would reccomend any adjustments to the CFFB training based on position? Is so what ? Why? ECG?
Thanks for all the help, the website and everything.
AUTHOR
Cali Hinzman
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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Excellent show and I do feel like I missed out 🙁
Really good stuff.
In the first couple episodes you guys talked a lot about shoulder girdle strength, what are your favorite.things to do to strengthen that area?
@Bubba- heavy presses, push presses, jerks, pull ups, and HSPU’s are some of my favorites. Iso holds are good to throw in as well.
Weighted Pull Ups always put some hair on your ass too!
Bubba,
I second Denny with the Iso Holds. Hold a scap retraction with full arm extension hanging from pull up bar, top of a pull up with extra attention on scap retraction, handstand holds, and a horizontal extension. Easy iso horizontal extension is floor pressing a KB up and holding. Hope this helps
Listing what you should focus on for each joint when singling them out:
Ankle- Mobility
Knee- Stability
Hip- Mobility
Lumbar Spine- Stability
Thorasic Spine- Mobility
Scapula- Stability
Glenohumeral- Mobility
@Tex- So much good material both on the podcast and the writeup. A coach needs a coach.
Thanks for answering the question. Yes I was curious about the potential of adding some running to the programming, but I wanted to leave it open ended. I was wondering if you had thought at all about re-branding the CFFB site? Based on your answer to my question it seems like the training on the CFFB site is not really specific to football.
Dave S
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