| | | | Power Athlete Radio – Episode 45

Author / Cali Hinzman

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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Cali Hinzman

A strength and conditioning coach since 2009, Cali has worked with numerous athletes spanning from rugby players to cross country skiers. Almost immediately after finding CrossFit in 2010, she was introduced to a program that better suited her athletic goals. With her existing background in powerlifting and football, she became a natural devotee to CFFB/PowerAthlete and testament to it's effectiveness. In 2012, she left D.C. and headed for the state named after her to be a part of the CrossFit Football Seminar Staff and a Jedi of Power Athlete HQ. Cali currently resides in Seattle where she works full time in law enforcement.


1 Comment

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

    Agree with you! Nice point-of view

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