Training – It's A Long Road

Finding the Ideal Temperature for Cold Water Immersion

The only way to really know if cold immersion works for you is to get a tub, fill it with ice, or invest in a dedicated setup like the insulated tubs with chillers from our friends at Ice Barrel. Personally, I use the Ice Barrel 500 with a chiller every day, it makes spending 4-5 minutes in 43-degree water much more manageable. That said, as a former NFL player who used to play in Green Bay, WI, in short sleeves during January games in sleet and snow, my tolerance for cold might be a little different.

By John|2024-11-14T18:54:35-06:00November 11th, 2024|Mental, Talk to Me Johnnie, Training|0 Comments

Strength & Balance Training for Older Adults

Progression is the key to success. Measuring performance, whether through reps, weight, or more complex movements, gives us a roadmap. Helping our athlete feel stable while going up and down stairs, or confidently walking the dog, is what it’s all about.

By John|2024-10-09T09:25:03-05:00November 6th, 2024|Talk to Me Johnnie, Training|0 Comments

Muscles of the Hip & Speed

Sprinting is about being strong in the right places. This study shows how important it is to focus on the semitendinosus for improving sprint performance. Not all muscles are created equal when it comes to speed so you need a plan.

By John|2024-10-03T22:35:31-05:00October 23rd, 2024|Talk to Me Johnnie, Training|0 Comments

Hip Extension

If you’re serious about your training and sprinting faster, you need to focus on it. Squats and deadlifts have their place, but they won’t give you the movement pattern needed to drive your sprint performance. The key is knee behind your glute to build speed and power when and where it counts.

By John|2024-10-03T22:35:53-05:00October 9th, 2024|Lifting Weights, Talk to Me Johnnie, Training|0 Comments

Don’t PANIC

One of the biggest takeaways was the long-term impact of physical activity. It’s not just about being active today, but setting kids up for a lifetime of better cognitive function and mental health. By engaging in physical activity from childhood into adolescence, kids are priming the pump with stronger minds and bodies for the life ahead of them.

By John|2024-10-02T07:33:58-05:00October 2nd, 2024|Talk to Me Johnnie, Training|0 Comments

Why Your Grip Strength Weak AF?

This isn’t just about a limp handshake. A strong grip indicates a high level of emphasis on training and/or manual labor. Can't have a strong body and a weak grip. Usually a weak grip is equal to weak body.

By John|2024-09-12T09:39:35-05:00September 25th, 2024|Johnnie WOD, Training|0 Comments

Stretch Shortening Cycle (SSC)

You have heard about Compensatory Acceleration. But what about the Stretch Shortening Cycle? The stretch shortening cycle (SSC) is the spring-like action of muscles where an eccentric contraction is followed by a concentric contraction. The SSC is akin to the compressing a spring. The more force that is applied the more explosive movement. Athletes using a countermovement jump with a pre-stretch or pre-load will consistently jump higher than athletes jumping from a static position.

By John|2024-09-10T14:39:29-05:00September 18th, 2024|Talk to Me Johnnie, Training|0 Comments

Rotational Power

Power Athlete has long put a focus on rotational power and transverse plane in all training programs but primarily focused on those programs aimed at developing athletes for the field or mat like Field Strong and Dragon Slayer. By putting focus on the transverse plane, athletes become well-rounded, resilient, and capable of performing at the highest level.

By John|2024-08-24T11:55:07-05:00September 4th, 2024|Talk to Me Johnnie, Training|0 Comments

Post Activation Potentiation Training (PAP)

Post Activation Potentiation (PAP) is a training approach that allows an athlete to enhance their performance through strategic manipulation of muscle activation. Initially discussed by Yuri Verkhoshansky in his groundbreaking work *Science and Practice of Strength Training*, PAP has since been integrated into the training of high level athletes and used by me, John Welbourn to perform at the highest level as NFL player. And now I bring it to you in the [...]

By John|2024-08-24T11:51:49-05:00August 28th, 2024|Talk to Me Johnnie, Training|0 Comments

Compensatory Acceleration Training (CAT)

Compensatory acceleration represents a significant advancement in the field of strength training, influenced by the pioneering work of Dr. Fred Hatfield and the practical applications here at Power Athlete. Hatfield’s theoretical foundation in Power and John's integration of these principles into the Power Athlete training system have collectively enhanced the understanding and application of this method. As athletes and coaches continue to explore and utilize compensatory acceleration, its impact on strength, power, and overall performance will likely remain a crucial element in achieving athletic excellence.

By John|2024-08-24T11:43:24-05:00August 24th, 2024|Talk to Me Johnnie, Training|0 Comments