Welcome to "Talk To Me Johnnie". The Blog of NINE year NFL veteran John Welbourn.

Lifting Weights

FORM Lifting: Use The Force

“When I first started training with weights, I was obsessed with the practice of moving a weight or object from point A to point B in as short a period … Read More »

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RDL vs Stiff Leg Deadlift

“I teach HS weight training & often use the RDL in workouts. Our football strength coach, who works with many of the same kids after school, has them doing straight-legged deadlifts. He follows a more traditional bodybuilding type program (chest & back, shoulders, legs, bis & tris), so we tend to work against each other. A few weeks ago we had a “discussion” about the RDL vs. straight-legged deadlift, among other things… Read More »

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Wagon Wheels

“I started playing football my freshman year of high school. I was introduced to weight training the summer before as part of the football program. The first day I walked into the gym, I was 165 lbs and 6′ tall. I benched a ground breaking 115 lbs and squatted an ugly 185 lbs for 2 reps.. Read More »

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Sports Coach Radio Dot Com

“John Welbourn is the big man behind CrossFit Football. A nine-year veteran of the NFL, he brings a multi-disciplinary approach to elite strength and conditioning. If you’re unfamiliar with the phenomenon that is CrossFit, you’ll learn all about it in this in-depth interview. Sports Coach Radio is hosted by Glenn Whitney, a sports and leadership psychologist… Read More »

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PAGAN

“I attended the CrossFit Football trainer seminar couple months back in the UK and learned more from your team than any certification I have attended. So much so, we want to host one in Germany whenever you are available. I have started training a few players from a professional hockey team in Nuremberg, Germany in preparation for their upcoming season. They want a strength program in conjunction with their conditioning work. They have exposure to strength training but nothing you would call organized. I would like to start them on the amateur linear progression… Read More »

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What kind of exercises will I need?

“Talk To Me Johnnie…I’m a high school junior looking to play Division 1-AA football in college. I’ve been doing CrossFit for a couple of years now, and I’m looking for what types of exercises I need to be able to do, and goals I need to hit in order to make it. I figure you guys would be the best people to ask. Let me know. Thanks, Steve… Read More »

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Traditions

“Hello John…First off let me thank you for the incredible resource you provide through CFFB. We introduced CFFB to our high school athletes for the first time last January (2011) and we are seeing extremely impressive results. Intensity is through the roof, strength increases are coming in droves (I wish we were introduced to linear progression many years ago!) and most importantly the kids love it. The linear progression provides them instant feedback everyday and the wods provide the competitive environment that is lacking during the football off-season… Read More »

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FT vs. ST

“John…Thank you for the invaluable resources you provide through CFFB and Talk To Me Johnnie. After reading the post “Legs Too Large? WTF?” I began to wonder about utilizing the 20-rep max. In the paraphrase, Mark Rippetoe uses the example of an 80% 1RM for a set of 20 reps. My question to you is: do you recommend using a 20 rep max from time to time on the squat and if so, how often? I imagine that doing a 20-rep max using about 80% of 1RM would put the legs out of commission for a good 2 days… Read More »

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Coffee & Guns

“Dear John…I was wondering if you could give us more info and details on what it was like to train with the Zangas crew. What was their training week/split like? Did they periodize their training? Did he have you train differently since you were a football player and not a lifter or because you were younger? I have looked but I haven’t found a lot out there about his programming or training. As always thanks for your time and the great site and info… Read More »

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From CFFB to PL’n

“If you want to train in the group and their program follows a Monday, Wednesday, Friday split, then train the major lifts on these days. However, make sure you are supplementing these main lifts with plenty of accessory work to keep your volume high. Powerlifting is built around being about to perform 3 main lifts for a single rep. Rugby is a game built around a series of 5-10 second max effort sprint/hits followed by 20-50 seconds… Read More »

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