Author / John

Steve, Denny and Luke celebrate their skype friendship as they roll out Episode 25 of Power Athlete Radio.  Sit back and enjoy as the guys talk Wade’s Army, Soviet vs Bulgarian methods, plyos and vertical jumps.  It’s mid day Friday, it’s time to get your PA Radio on and enjoy the weekend!

Show Timeline

  • 0:00 Intro and opening
  • 6:07 NorCal Team Series Recap
  • 12:27 Wade’s Army
  • 17:48 Soviet vs Bulgarian Training system
  • 41:09 Blake asks: How can I increase my vert?
  • 52:20 Closing

Show Notes

Box Jumps and Vertical Jumps

Blake Keefe asks:
What lifts directly help increase your vertical jump? or What accessory work can be done to help increase my vertical jump?
Current Vertical = 24″
Goal Vertical= 30″+

Beginner’s Plyo Template

  • 2 x 10 Pogo Jumps
  • 3 x 5 Prison style squat jumps – single response, from pause at bottom of quarter squat
  • 3 x 5 Rocket Jump – single response, from pause at bottom of quarter squat
  • 3 x 10 High Skip (5R / 5L) – HEIGHT – take your time going for HEIGHT!!!
  • 3 x 10 Low Skip (5R / 5L) – ARM DRIVE AND SPEED
  • 2 x 6 lunge jump – from a planted lunge position (knee on ground), jump straight up, switch foot orientation, catch in split jerk position (3R / 3L)
  • 2 x 6 scissor jump – from a planted lunge position (knee on ground), jump straight up, bring feet together under hips, return to starting orientation catching in split jerk position (3R / 3L)
  • 3 x 4 tuck jumps – multiple response, in place

Test vertical now.  Complete 1 round after warm up, and before strength 2 days for 4 weeks.  Retest.  Let me know how it goes. It should go without saying that you are trying to jump as high as you can every rep.  If you don’t know what something is, Google it!

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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. […] Join our Wade’s Army Team Women More Likely To Tear Their ACL Power Athlete Radio – Episode 25 […]

  2. Ingo B on September 15, 2013 at 5:17 pm

    Luke – thanks for the template. Platek, thanks for suggesting to Luke that a template should be made. When I make the Olympics, I’ll give you guys a shout out.

  3. Anders Folkesson on September 16, 2013 at 1:53 am

    You reference this book “Supertraining” alot and i figure i need to read it. But when i search for it i find two different versions. One by Mel C. Siff and one that is co-authored by Yuri Verkhoshansky. Which one do you recommend?

    I live in Sweden and cant find any european resellers so I have to order from overseas 🙂

    And as usual the show was awesome!

  4. Steve Platek on September 16, 2013 at 5:40 am

    RE: Supertraining – Siff

  5. Denny K on September 16, 2013 at 11:19 am

    Get the one with Yuri!

  6. Ingo B on October 17, 2013 at 2:28 pm

    2″ improvement. When my season ends in November, I plan on revisiting this sequence using our sand court (something I should have done this time around).

    Implemented the template on squat days.

  7. Dylan on March 5, 2015 at 12:25 am

    Would you guys mind posting the Bulgarian template you used?

  8. […] Old School Listen: Power Athlete Radio – Episode 25 […]

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