| | | | Power Athlete Radio – Episode 45

Author / John

We dive into all sorts of discussion today!  John goes deep into the history behind Power Athlete, the future of CrossFit Football,  we have a discussion on bi-lateral vs uni-lateral movement and how to balance and integrate the movements, and updates and detail on the new Membership Site on PowerAthleteHQ.com.


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
  • 2:08 What’s up with Power Athlete Premium?!?!
  • 33:23 Tex, updates from Tampa?
  • 52:17 Raphael Ruiz, aka Master Splinter!
  • 55:12 Nick K. Asks: What’s up with CF Balboa Programming?
  • 1:01:56 Team #BALBOAJACKED Team Competition results
  • 1:06:21 Thom asks: Unilateral vs Bi-Lateral, and Ultimate Frisbee?
  • 1:20:39 Closing

Show Notes

Nick K Asks:

I’m coaching at a military affiliate now, and I’m curious as to what the template behind CrossFit Balboa is. Is it just Crossfit Football with more GPP? I feel like this would be the best programming for the general public but would like more info. Thanks!


Thom asks:
Hey guys,

I attended the CrossFit Football Certification in August 2013 and am an avid listener of the podcast. I was already using aspects of CrossFit Football before the seminar and the experience cemented the superiority of the Power Athlete methodology in my mind. Everything just made sense. After re-evaluating my own priorities for 2014, I have jumped on the collegiate template and have noticed significant changes. My questions, however, are related to implementing power athlete template.

I train a cadre of odd athletes, including regional level CrossFitters and “professional” Ultimate Frissbe players – that isn’t a joke – and while the last couple of podcasts have had some interesting insights on training the competitive exerciser, I have a couple of questions relating to field performance.

1) Is there an optimal ratio of bilateral to unilateral training, especially when related to the lower body? While I have read a variety of theories, I am interested in the viewpoints of the podcast crew. Mike Boyle’s influence resonates throughout strength and conditioning in relation to ultimate and pre-dominantly focuses on unilateral movement. As a result, I am increasingly seen as a “black sheep” for championing bilateral movements (see: http://dangerzoneperformance.com/2013/09/25/bilateral-squatting-the-ultimate-movement/ ). Despite publicly arguing for bilateral training, I obviously include unilateral work in my own program design, mostly “power athlete” step ups, walking lunges, and single leg straight leg deadlifts. I currently employ a 4bilateral:1Unilateral ratio in the immediate off-season and taper towards a 1.5:1 ratio during the season as a way of moderating total tonnage volume. I also find myself employing unilateral exercises in warm ups and as correctiv e tools when working with an untrained individual. I have found this approach to be effective; however, I have a tendency to second-guess myself and am curious as to the general approach of PAHQ when discussing bilateral / unilateral loading. I was also wondering if there were any worthwhile articles (scientific or other) discussing the topic.

2) In a previous episode there was a discussion of training throwing athletes, specifically baseball players. I was wondering if you could expand upon this topic as I am interested in relation to throwing a disc. Here is a video of the movement that I believe to be most taxing:


I have noticed that many ultimate players have a significant “drop shoulder” and while I have found a lot of information through Eric Cressey, I was wondering what corrective strategies are employed by the power athlete jedi-masters.

Keep up the great work; I can’t wait for the new PA features and can’t believe I am excited to give you my money.


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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. Liliana on May 8, 2014 at 9:22 am

    Agree with you! Nice point-of view

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