| Power Athlete Radio – Episode 54

Author / John

Welcome to another week of the always entertaining Power Athlete Radio. Today, our 54th Podcast is spent with none other than the sharp shooter himself Jeff Gonzalez. Throw your ear buds in and turn it up as we talk about the parallel that fitness has with firing weapons, establishing a base to progress and prevent injury, and of course John’s detailed dry firing sessions.

Show Timeline

  • 0:00 Intro
  • 1:53 John And Jeff
  • 3:33 Trident Concepts
  • 4:56 Jeff’s Program
  • 11:05 Know When To Hold Em, Know When To Fold Em
  • 13:08 Progressions & Paralleled Mechanics
  • 17:32 Fitness & Shooting
  • 20:11 Attention To Detail
  • 24:14 Russ: CFFB Vs. Traditional Weight Training
  • 28:31 Old Habits Die Hard
  • 32:30 Shots On Shots On Shots On Shots
  • 35:18 Are You Giving The Effort?
  • 38:33 Establish A Base
  • 43:23 Alternative to Tactical Training
  • 47:10 Peter: Breaking Up Strength And Endurance
  • 54:10 Tex: How Do You Approach The Untouchables
  • 58:40 Kyle: Optimal Programming If We Can’t Follow Strict
  • 1:03:28 All You Can Do Is All You Can Do
  • 1:07:07 2 Squats 1 Pull
  • 1:08:24 It’s Cool To Drink And Party, Right?
  • 1:09:50 Plugs And Closing

Show Notes

Questions from the listeners:

“How would you break up strength training and endurance training, if you only have an Hr a day to train? Would you do both at the same time or cycle strength training then move onto endurance training?”

“I do CFFB with my squad a few days a week (usually tues/thur or m/w/f) depending on the week. is it still useful to follow the program split up on the weeks…especially our tues/thur week in the gym…whats an optimal programming if we cant follow strict.  im a reformed Power lifter and follow daily..just looking to get the most bang for the buck with my squad.”

Do I Need To Be In Shape?


Jager Bombs And Pound Town


Trident Concepts

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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. Mike on May 8, 2014 at 5:02 pm

    Great show! I would like to see you guys get Matt Wenning on the show, he’s done a lot of work with training tactical athletes, and even has a book out about it. He also spent time at Westside Barbell and is a top level competitive power lifter, I think listening to him and John discuss strength training and their programs and especially how they relate to tactical athletes would make for a great show.

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