Author Archives: John

About John

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.

What Numbers Don’t Tell

“John, I will be attendi­ng and doing spring football workouts at UIW in San Antonio, Texas. I am a 22-year-old freshman with no guaranteed spot on the team as I … Read More »

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Which Program to Follow

“John, I am currently looking at a few of your Power Athlete programs on Train Heroic. I have been looking at Jacked Street, Grindstone and Field Strong and was hoping … Read More »

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Nasty

“Dear Mr. Welbourn, I lack what you referred to in PA Radio 174 as a “mean streak”. I’m not prone to violence and am soft spoken. In your years of … Read More »

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Low Testosterone, Cortisol & CrossFit

“Johnnie, I need some advice; an athlete of mine was recently told that his low testosterone readings at his general health check-up could be a result of his “metcons”. The … Read More »

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Johnnie WOD

“At my CrossFit Level 1 in Santa Cruz in 2008, I remember hearing Dave Castro and Nicole Carroll drop “WOD” into their cornucopia of buzzwords alongside “constantly varied”, “functional movements”, … Read More »

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What CrossFit Football Taught Me

“”CrossFit Football was a completely separate, different animal. Here was a CrossFit branded training program with a periodized strength template coupled with short, heavy, hard, and fast conditioning workouts mixed with sprints and change of direction…People fucking ate it up.” Read More »

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Power Athlete on a Budget

“Hi John, Currently I am in college in South Carolina and this August begin a new job. For the first time ever, I will also have to budget my food. … Read More »

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Type 1 & PWO Carbs

“The fact you are type 1 and able to get off all exogenous insulin means your beta cells are damaged but LIKELY able to produce a minute enough amount of insulin to keep your basic functions working. A ketogenic diet is often helpful as the ketones are backfilling what glucose was generally providing previously, but largely sparing you the need for exogenous insulin… Read More »

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Amortization Phase

“This phase of movement refers to the bridge between the eccentric and concentric phases. The amortization phases uses the stretch shortening cycle (SSC) in production of power, as the length of amortization is a vital component in your ability to display your strength. If the amortization phase is slow, the energy stored during the eccentric phase dissipates, thereby reducing the effect and killing power… Read More »

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Grass-Fed versus Grain-Fed

“On one side you have powerhouses like Michael Pollan and Joel Saladin who believe the way cattle are being raised is both inhumane and poisoning us as a nation. On the other, you have a USDA and a vast collection of independent cattle ranchers raising cattle to feed an overpopulated planet. .. Read More »

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