| | | Power Athlete Radio – Episode 46

Author / John

The Power Athlete Radio crew has a doozie today. Listen in to hear about Tex’s crazy story in Tampa, curtailing training volume for masters athletes, as well as in season athletes. Also some more advice on implementing the Amateur Template for gen-pop, and combating common logistical issues, and more.

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
  • 1:17 Steve’s CFFB Seminar Recap
  • 4:09 Tex’s Crazy Stroy
  • 9:16 Field Strong is AWESOME!
  • 18:53 Big Monkey Programming
  • 27:04 Accessory Works that Works
  • 33:03 Will John be at the New York seminar?
  • 36:28 5,3,1 vs. Amateur Progression for Gen Pop
  • 45:28 Personal Fitness Standards for S.W.A.T. Officer
  • 50:42 How to Manage General Training Fatigue for Masters Athletes
  • 54:04 What Changes to Make going into Off Season practice?
  • 1:02:34 Power Athlete Sponsored Athletes?
  • 1:08:04 Movement Critique on PAHQ Site
  • 1:09:29 Closing

Show Notes

Devin K Asks:
Any chance John will be headed to NYC for the CFFB cert at Brick at the end of April?

Marat Asks:
At the gym where I coach, we program Wendler 531 for our genpop classes. Everyone is getting strong, but we have a lot of new people. I feel like putting them on a CFFB amateur-ish progression is the way to go, others disagree bc of logistics. Thoughts?

Monday Wednesday Friday is squat, deadlift and press. Followed by metcon.

We do one lift a day, Monday Wednesday Friday, with oly the other days. I say new people shouldn’t go off percentages bc their training age is zero. And with 7 coaches, it’s hard for everyone to be on the same page.

Jake Gribble  asks:
Thanks for the great podcast. I have a question for you:

I’m a SWAT cop, and I have a set of fitness standards for myself. I’ve compiled them from various sources like the CrossFit Seattle Skills Standards and Mark Rippetoe’s material. I’d like to add something that tests agility or change-of-direction, but I haven’t found any good benchmark tests with performance standards. Any thoughts on something I could do in the gym or on a field or basketball court? What would be a good par score?

Thanks, Jake

In case you’re interested, here are my current standards:
100M Run: 13 seconds (self-timed, on grass)
400M Run: 1:10
Standing Long Jump: 9 feet
Front Squat: Bodyweight
Power Clean and Jerk: Bodyweight
Pullup: Bodyweight + 53lbs Kettlebell (strict form, chest-to-bar)
Dip: Bodyweight+135 pounds
100 Kettlebell Snatches in 5 minutes w/ 53lbs Kettlebell

Murray D asks:
Guys do you have any views on how to managing general training fatigue for Masters Athletes? I have some World and National Champion outriggers I train. We are about 16 weeks into the Amateur program and are feeling the pinch. Extra rest days? Deload?

AJ Asks:
Is there anything you would change going into off season practices, ie spring football practices. the focus of the practice is different than in-season, so will the strength training change as well?

Chad Asks:
We’re foaming at the mouth for the introduction of “Big Monkey.” I already know the Brice is going to try to breed it with his OPT Competition whiteboard. Any chance local Athletes can be sponsored under Big Monkey/PA?

Bryon B Asks:
Luke and John widened my squat stance out and now i feel like the weight is heavier… is this normal? will i have to build my squat back up now that I’m using a wider stance? i feel better and more stable wider just a little weaker

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.


  1. John Williams on March 7, 2014 at 4:54 pm

    get your muscles wet with lactate: I love it….it’ll make a good t-shirt

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.