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

Lifting Weights

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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Mangled

“NFL fans, people outside, they have no clue what goes on. This isn’t like playing Madden…The thing about football is you’re directly playing with your life, the quality of it and the longevity of it…We consider football a gladiator sport because we understand you’re going to get hurt…You might not die now, like in an old Roman arena, but 5, 10 years down the road, you could… Read More »

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Going Overhead with Overhead Athletes

“Hey John, First off of course, thank you very much for providing the programming for CFFB. It’s proved to be the most effective method of developing increased strength for me and helped me gain the weight I’ve long been unable to gain. I’m a baseball pitcher, 6’4” 200 lbs and haven’t pitched for over two years because of a shoulder injury that involved surgery to fix a labrum tear… Read More »

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Strength & Conditioning Facility

“I am in the process of rebuilding a gym I took over. We are a CrossFit affiliate. I have my degree in exercise science and coaching, ACSM CPT, CF Level 1 and will be attending the CrossFit Football seminar in Tampa this December. I took over managing my affiliate in February. I would like to rename the gym and become a more S&C oriented facility, since this is my area of focus and expertise (I train numerous D1-D3 athletes and amateur lifters as well as other athletes)… Read More »

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Preparing for Big Ted

“In 2000, early in the year we played Buffalo at home. At the time, Ted Washington was playing defensive tackle at 400+ lbs and was bringing the big bull-rush. And no matter how much I waved my arms, no matter how much I screamed, Buffalo wouldn’t sub in a smaller player… Read More »

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Power Athlete Template

“John, What would CrossFit Football look like if you DIDN’T have to satisfy the “metcon craving” of many CrossFitters? If you were given free reign to design a workout protocol that only emphasized strength and power to the exclusion of all else, would it look different? Thanks, DB… Read More »

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Straps

“Olympic shoes? They train barefoot. Belts? They stabilize their core. Clothes? If their mom’s garage wasn’t on a busy street they would train naked. Straps? Shit, they masturbate with a hook grip. Strength? Depends on who is asking. Condoms? They use a rattlesnake… Read More »

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Circus Hands

“Keep training. You are on the right track, your friends are the ones who are fucked up. Most raw lifters should be able to deadlift more than they squat. Once you approach your limit on the strength curve, you start to see squat numbers matching the deadlift. But this won’t happen until you are so far advanced you won’t give a shit about this site…If I come across a raw lifter whose squat is equal or more than his deadlift, I assume he does not pull heavy in training. Or he has very small hands and is best suited to join the circus… Read More »

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Tarzan or Jane?

“I realized many athletes become obsess over weight room numbers. They focus all their attention on their lifts, and forget that the game is played on the field. Rather than improving their skills and technique, their focus shifts towards becoming a weigh room warrior. They become more interested in a 10 lb PR, than increasing their skill… Read More »

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Legs too large? WTF?

“Really? Legs too big? Are you serious? Have you not read anything I have posted on this site in the last two years? Personally, I think your problems much deeper if you are worried your legs are too big… Read More »

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