Author / John

What is a Bobby Goodfellow?  Or more importantly, who is he?  The short and boring: he’s one of Cali’s old training partners. Bing bang boom.  But there is so much more to this hulkish/hunkish man.  Bobby grabs and rips.  Find out more today as Bobby joins Luke and Denny to talk about strength and conditioning for MMA, lifting stuff that isn’t a barbell, and help answer some of Power Athlete Nation’s questions.

Show Timeline

  • 0:00 Intro and opening – It’s a full house at Power Athlete HQ
  • 4:19 Bobby Goodfellow – What Are You Training For?
  • 5:37 Strength training in MMA
  • 8:31 Bobby, what’s the hardest thing to lift?  And where do I get it?
  • 12:55 Bobby, why did you give Cali hand cancer?
  • 15:44 Bobby, why do you need all this grip strength?
  • 18:32 How do I train in the middle of nowhere with nothing at all?
  • 23:20 Help, how do I train an injured Vet
  • 30:00 Closing

Show Notes


See more of Bobby’s stuff on his YouTube Channel.

Josh Webb asks:
Hi Guys, 3-4 times a year I’m have to travel for work and for play. A lot of these trips take me to middle of no where – places like rural Uganda, middle of no where in Eastern Europe and fly in fly out communities in Canada. The trips usually last 2 weeks and very rarely do I have access to anything that resembles a gym. I’m curious to see what you might suggest to use as weekly template based on body weight for SWOD and DWOD to minimize any losses for a CFF follower of any level. As for me – if required – I’m 31, a lean 220, 6’2. Medical Professional that is follows CFF because he likes to be a big strong, powerful, athlete, no particular sport commitments, but enjoys the dynamics of CFF and the ability to lift things up and put them down, while still being able to run down someone 10 years my junior on the field.

vetquestion4pahq asks:
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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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 July 12, 2013 at 11:03 am

    1. Not sure when this was recorded, but would be really interested in Bobby’s take on the Silva-Weidman fight.
    2. “Karate chop”? What is this? The 70’s?
    3. I would own in a spelling bee.

  2. Bill on July 12, 2013 at 12:23 pm

    vetquestion4pahq: Check out adaptive athlete Stouty’s videos for ideas on different ways to modify movements to get stronger. He has made some major gains and is a great resource. We have learned a lot from coaching him.

  3. Bobby Goodfellow on July 14, 2013 at 12:04 pm

    Thanks for having me on the podcast, PAHQ!

    Indigo B: My take on the Weidman v. Silva fight…Silva got knocked out clowning around. He has had trouble with killer wrestlers (i.e. Chael Sonnen) in the past, but I feel he did well against all of Weidman’s early attacks on the ground. Nonetheless, I was amazed to see it end in Weidman’s favor on the feet. Weidman has that classic wrestler mentality…he just keeps coming.

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