| | | | Power Athlete Radio – Episode 44

Author / John

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!

DID YOU KNOW… that Power Athlete now streams their podcasts live via Google+? Head over to Power Athlete’s Google+ Page and +1 it, and then keep your eyes peeled for their Live Hangout next week! Don’t miss out on live Q&A, and the live experience!

Also, don’t forget to rate us on iTunes!

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

Share this article




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.



  2. HereForTheBooze on March 1, 2014 at 4:20 pm

    Running to publix now to buy a walnut.

    Thanks for the response guys, restarting my squat next week.

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.