Author / John

Episode 14 is in the books and our Radio Cover get’s a face lift! Denny, Luke and Cali talk posture, position, dead bugs, WSB, and chicken necking.  So you don’t know what’s going on with all that nonsense?  Take a listen and enjoy the soothing sound of Cali’s voice on your Friday to lead you into your weekend.  Oh, so you do know what we’re talking about?  Listen anyway and love it!  Happy Father’s day to the


Dad’s out there!  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
  • 7:46 More talk on Dead Bugs
  • 13:02 How does reaching your chin on pull ups affect performance?
  • 26:40 Using WSB with CFFB
  • 36:40 Closing

Show Notes

AJ asks:

I trained ‘westside’ for several year and had great success w/ my strength gains but put on a good bit of extra body fat. Since switching to CFFB my strength gains have remained good (slowed but good) and I’m burning a ton of body fat. I was just wondering if it would be possible/beneficial to combine some ‘westside’ methodology w/ the CFFB program” –AJ

Dave S asks:

As always great work on the CFFB site and the Pod Casts. 2 in one week last week! Can you explain the physiology of why attempting to reach your chin over the bar during chin ups or pull-ups can negatively impact your on field performance? And your other lifts?
I know you mentioned lots of people come into your gyms and have this problem.
Thanks, keep up the good work

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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. Ingo B on June 14, 2013 at 10:17 am

    1. Kelly Starlett was on the Joe Rogan Podcast last week. He said, “practice makes permanent”, which sounds very similar to your version. You guys should hang out.

    2. This past week, I’ve been really focusing on establishing and maintaining a body-wide solid athletic position. While it felt slower, and at times I took a beat to check/fix positioning, my overall performance improved. PR’s 4/5 days.

  2. Cali on June 14, 2013 at 3:48 pm

    It’s like I’m playing a game of repeater…with myself.

  3. Tex on June 14, 2013 at 4:13 pm

    In the Talent Code, Coyle talks about our body understanding movement and repetition, not speed. Continue to focus on your perfect positioning, speed will pick up once you get to the point where you don’t have to think about the movement.

  4. dredlocked on June 17, 2013 at 8:14 am

    Digging the new logo PA Radio.

    Also, Denny, really liked your comment about taking a step back after your Nazi judge experience. Taking a year to rewire your form is no easy thing, and I think a lot of time we get so caught up in trying to hit big numbers instead of good numbers (ie not compromising position for a score). Ingo’s experience above is right up that alley.

    Trying to approach this with the mentality Luke mentioned, that a compromise in form is a no rep (within reason).

  5. vetquestion4pahq on June 19, 2013 at 10:43 pm

    A guy from my old unit just got out and moved to the same town that I’ve been living in for the last 2 years. He’s a double, above-the-knee amputee, from an IED in Afghanistan. I spoke with him today and he would like to resume training again. His goals are to put back on some muscle mass, get as strong as possible, to keep what he has from breaking down on him (ex. He only has part of one femur and sitting unbalanced all day causes him quite a bit of back pain), and to add structure and challenge into his daily life to help keep him motivated. I, personally, have been following CFFB for a few years now, and I understand that the primary focus of the program is on improving athletic performance. But I thought I’d ask you guys what your advice would be on training someone in this situation. For example, is there a specific way in which you would modify the Power Athlete Template to work around his injuries, or would you recommend pursuing another program?

    Whether or not you guys get a chance to answer my question, I just want to say thank you for all you do. Y’all are helping a lot of people with the services you freely provide.


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