Author / John

It’s been a few days since our last episode, so John, Cali, Steve, Denny and Luke catch up today. Listen to John’s thoughts on developing 9 year old athletes, his take on the “knee’s out” debate recently found on the CrossFit Football blog, and “Chicago Style” hot dogs! Please excuse audio echo, John and Luke had to record from the road!

Show Timeline

  • 0:00 Intro and Opening
  • 3:35 Wade’s Army Recap
  • 11:45 John’s for Portillo’s experience
  • 15:50 Cali, What’s The Deal with the DBag Rule?
  • 20:55 Calves on Dudes are like ________ on Chicks
  • 33:07 Rob Bousquet Asks…
  • 44:10 Knees Out? Knees In? How Should I Squat
  • 1:07:00 Closing

Show Notes

Steve’s Calves

Power Athlete Hoodies! (coming soon)
A little preview of what the Power Athlete hoodies are going to look like. You’ll be able to find them in our store.

Screen Shot 2013-11-19 at 8.58.01 AM - Edited (1) Screen Shot 2013-11-19 at 8.58.01 AM - Edited

Rob Bousquet asks
I took the CrossFit Football Cert in Savannah, Ga a few weeks ago. I have a question about using this programming for a few travel baseball teams’ out of season conditioning. The thing with these teams are, they have players that range from 9 years old to 14 years old. Mostly 9-10 year olds. Based on the seminar conversations we don’t do much weight training with them that young. what would you do with them besides running them through games like dodgeball or whatever? Would program workouts using jumping, kettlebells, slam balls, just stay away from anything heavy?

Thank you for any input you have on the topic.

Share this article


Tagged: /



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. Travis Jewett on November 22, 2013 at 1:08 pm

    Great commentary on training youth. I have 2 boys and a girl ages 8, 5, and 3. They all join me in the garage when I lift. The oldest will do technique with a small bar some light KB. Both boys will do assisted pull up sprints up and down the driveway, jumps, ring hangs, knee raises, my daughter will hang from rings and bars and race her bros. besides when I work technique with the oldest they just make up their own stuff. I’m a chiropractor as well as someone who obsesses about strength training and I’ve never thought twice about what I let them do. I tell others it’s safe, just let it be fun. Never to early to reinforce good movement patterns.

    • CALI on November 22, 2013 at 7:50 pm

      Good work, Travis. If the correlation between professional athletes and birth order proves true in your family, money is on your youngest…

  2. Rob on November 23, 2013 at 10:32 am

    Cali’s hip hop alter ego is the Latorious B.I.G!

    • Luke on November 24, 2013 at 3:56 am

      Ha! Nice!

    • CALI on November 25, 2013 at 11:19 am

      “Backs are to lifters what biceps are to bodybuilders.” -Randall J. Strossen. East Coast for Life.

  3. Rob on November 27, 2013 at 7:07 am

    Ya but how are u supposed to look good in your Ed Hardy douche cape without biceps? Priorities Cali!

  4. Jason in Chiba on December 1, 2013 at 8:40 am

    John made a really important comment during this podcast, something about people not being as special as they think, that coaches see the same fucked up shit over and over. I’d like to offer my thoughts:


Leave a Comment


Never miss out on an epic blog post or podcast, drop your email below and we’ll stay in-touch.

  • This field is for validation purposes and should be left unchanged.