John Welbourn is in the house for Episode 44 of Power Athlete Radio! John and the rest of the Power Athlete Radio crew talk about modifying CFFB for a USA Olympic bobsledder, anterior pelvic tilt, linear progression, as well as some updates on the new membership back end!

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Show Timeline

• 0:00 Intro & Opening
• 17:51 Adam asks: Using CFFB For USA Bobsled Team?
• 33:42 Evan asks: How deal with anterior pelvic tilt?
• 45:18 Can we get a Bulking Protocol update?
• 46:22 Phil asks: When do knee wraps do more harm than good?
• 51:30 Cali & Luke’s Team Comp WOD is announced during the show
• 55:15 Tyler asks: How long for optimal results from linear progression?
• 1:02:10 Closing

Show Notes

Adam D asks:

I am currently using CFFB to train for the USA Bobsled Team combine in August of this year. My plan is to get a “feel” for it this year and really learn where I need improvement.

The combine is made up tests looking at strength, speed, and explosiveness. The actual test is found here http://www2.teamusa.org/USA-Bobsled-Skeleton-Federation/Recruitment/Combine-Test-Protocol

The test also has a scoring system so you know exactly where you need to be. The scoring system is found here http://www2.teamusa.org/USA-Bobsled-Skeleton-Federation/Recruitment/Combine-Test-Scoring-Table

I will be testing for a “brakeman” which is considered a “push athlete”.

I would love to know how the PowerAthlete team would manipulate (if at all) the CFFB program for a “push athlete”.

Essentially, I need to be as big as possible while maintaining explosiveness and short duration all-out pushing/sprinting.

The rest of my job would be to hang on and hope I’ve got a good pilot.

Thank you guys so much!!!!

Evan “Here For the Booze” asks:

Dealing with anterior pelvic tilt.

First of all thank you guys for all you do. Followed cffb for 2 years on and off and seen huge gains in (almost) all my lifts. Your cert completely changed the way I warm up my classes and athletes.

My question is about how to adjust training for anterior pelvic tilt. I follow mobility wod and am currently working with unlocking my psoas to alleviate the issue. During this time should I make adjustments to the program to reduce spinal flexing (eg. Trap bar dead lifts and belt squats)

Thanks for your input.

Tyler asks:

speaking of linear progression… At one point I thought I had heard John mention that he was working on an article about how long a LP could be effective. What are the current thoughts about when it’s more effective to jump off the LP?

Phil asks:

At what point is using knee wraps causing more harm than good? I’m doing linear progression, and feel wobbly in my knees above 300#s

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