| | | Power Athlete Radio – Episode 47

Author / John

The Power Athlete Crew comes out firing with special guest law enforcement officer Freddy Camacho. Today’s podcast covers everything from transsexuals competing in the open, Camacho’s fitness testing standards, Cali’s second job, and programs that failed to help Power Athlete sharpen their superior fitness sword. Not to mention we find out what Luke and Ben’s ideal date with their ladies is.

Show Timeline

  • 0:00 Intro & Opening
  • 1:09 OG Crossfitter Freddy Camacho and TMZ Sport Interview
  • 4:19 Fitness standards for S.W.A.T Cops Revisited
  • 24:40 Sage Adams Emailed- Are Back Squats Quad or Posterior Dominant?
  • 32:27 Full Squat vs. Quarter Squat
  • 39:13 Cali’s Second Job
  • 39:57 Big Monkey Brainstorm
  • 41:45 Scott Writes in- Will Gen. Pop Have Time For Big Monkey?
  • 44:03 The Matrix
  • 49:30 Arizona Seminar Recap
  • 53:52 Level 1 Luke
  • 56:40 John’s Thoughts on the Premium Content
  • 1:00:52 John Conner Asks- What Programs Were Tried and Failed?
  • 1:10:40 Closing

Show Notes

Jake 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

The Illinois Agility Test

CrossFit Seattle Skills Standards

Sage Adams asks:
Do you view the Squat (barbell back squat) as a “quad-dominant” exercise? It was my understanding that by squatting deep, below parallel, you engage the posterior chain to a greater degree to “get out of the hole” and thus reduce the tendancy of over-developing the quads.

I ask because, as a sprinter, I have come across information that recommends de-emphasizing the squat in the strength training program of a sprinter (100, 200m). This is done in an effort to avoid over developing the quads since the muscles of the psoas, glutes and hamstrings are more involved in top end speed.

Your feedback is greatly appreciated.

Scott Asks:
John, Here’s a suggestion/request for Big Monkey… cause I know you want it. I am the owner of CrossFit Protocol in Decatur, Alabama. We run CrossFit Football programming for ALL of our classes, everyone. We would like to use Big Monkey for our gen-pop classes, using the part that can’t be finished in under an hour for our advanced athletes. Any chance this will work?

Connor Asks:
You guys post an absurd amount of programs and workouts. Which means there has to be even more stuff that was tried and failed, right? How many programs have you created that didn’t work? What did you learn from those?

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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. Brett Hocker on March 17, 2014 at 8:51 am

    On episode 45 or 46 you mentioned that you had mixed feelings on Wendler 5/3/1. Is it possible to elaborate on that more? I’ve been on Wendler for 5 months (squat and DL only) and while my #’s are going up, I don’t feel that much stronger like I did on Starting Strength. Is that a common issue? Thanks much.

  2. Dave the Bull on March 18, 2014 at 2:07 pm

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