| Power Athlete Radio – Episode 67

Author / John

Ready, Set, GO! Welcome to another episode of Power Athlete Radio. This week we talk speed, speed, and SPEED. The coaches come together and clear the air on what speed is and how to implement it in to your training. They also update us on what’s happening at HQ and some of the training they are toying with, the review of Cali’s article on Prilepins Chart, and what it means to BE strong vs. FEEL strong.

Show Timeline

  • 0:00 Opening And Intro
  • 1:25 What’s Goin On At HQ
  • 3:53 Training For Speed
  • 7:25 Hatfields Power Curve
  • 8:07 Playing With Eccentric Speed
  • 9:35 Exposing Himself
  • 13:42 Should Everyone Train With Speed?
  • 17:42 Jekyll And Hyde Fibers
  • 20:54 Effects Based On Training Background
  • 23:30 Over Excitement
  • 25:49 Flag Football
  • 27:50 For The First Time
  • 36:12 Prilepin’s Chart Article
  • 42:20 Competition 1RM Vs. Training 1RM
  • 46:56 New Lifter Vs. Veteran Lifter
  • 50:09 Speed Up!
  • 59:52 Being Strong Vs. Feeling Strong
  • 1:03:57 What’s Intensity?
  • 1:08:38 Limited Exposure To Fitness
  • 1:10:15 Training For Everything
  • 1:14:07 Hercules And Movie Review
  • 1:24:35 Team Series And Closing

Show Notes

Dr. Fred Hatfield’s Power Curve Chart:

Hatfield Power Curve

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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. Matt Lissick on August 10, 2014 at 9:43 pm

    Just wanted to let you know this episode hasn’t posted on my Android podcast service yet. I just refreshed it too.

  2. Luke Summers on August 11, 2014 at 3:27 pm

    Thanks Matt… checking in on it

  3. Ingo B on August 12, 2014 at 3:06 pm

    Real talk: the best part of this was the Hercules review.

  4. Ingo B on August 12, 2014 at 4:01 pm

    EDIT: that was not to say the show was bad – on the contrary, very informative and full of immediately useful info. Just that, the way Luke became so animated was hilarious.

  5. Justin on August 13, 2014 at 1:00 pm

    I play rugby, and always seem to feel super flat right before the game. You talked about how stress and anxiety can affect how the muscle contraction and the ability to perform. Could this feeling of feeling flat and exhausted be due to over stressing (overly pumping myself up) before a game?

    • Tex McQuilkin on August 14, 2014 at 7:15 am

      That could be a factor. Stress and tension take energy. Adrenaline and maximal tension may be great for 1RM’s, but when you have to replicate speed and react consistently, relying on these will drain you and make you flat. What is your pregame warm up/routine right now? I played with a bunch of guys that took NOexplode an hour before the game, and were flat when it counted. Their warm up was great, but they couldn’t replicate come game time.

  6. Justin on August 14, 2014 at 8:52 am

    Warm ups are generally the team static stretching and dynamic stretching along with some plyos. Even at that time I feel flat throughout the warmup. I have been trying to tinker with my routine during the week since I have practice Tues/Thurs evening and Games on Saturday, and once I get my home gym set back up in the next 3 weeks I plan on starting the CFFB progam, though I lack the strength for most of the lifts to start.

  7. Ingo B on August 14, 2014 at 9:53 am

    Justin, check this out: https://powerathletehq.com/2014/07/31/physio/

    The whole thing is worth a listen, but there’s a part where Antony discusses a racquetball match, and how his opponent’s warm up differed from his.

    Basically, static stretching pre-game is no good. Makes you weaker (at that moment, not in the long term). Go with dynamic stretches per FS. But don’t take my word for it – check out the video.

  8. Luke Summers on August 17, 2014 at 9:24 am

    Feed should be fixed, new EPs should be on iTunes and other podcast apps

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