Talk to Me Johnnie – Page 2

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

Why Sprinting is Important

Sprinting isn’t just a “leg” workout; it requires a full-body effort, taxing a well-developed energy system and pushing it to its limits. An increase in VO2 max is a hedge against aging. Your lungs get better at processing oxygen, making you more efficient in everything you choose to do. The more you sprint, the better you get at delivering oxygen to your muscles, resulting in greater output.

By John|2024-09-09T09:17:03-05:00September 9th, 2024|Talk to Me Johnnie|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

You Are What Your Father Eats

Dads who eat a lot a westernized diet packed with packaged foods & junk and are overweight tend to not process folate - and as the study suggests this can hurt the baby...

By John|2024-06-21T08:45:01-05:00June 21st, 2024|Diet, Talk to Me Johnnie|0 Comments

Another 42 Things I Have Learned

Ten years ago, I wrote a blog post called “The 42 Things I Have Learned Leading up to 2013" Since then, I have learned a lot more than I care to admit, and much I would choose to forget. Having lost loved ones and gained many more, I realize that receipts for a life well-lived are not counted with the possessions we collect nor the shit we amass, but the influence we have [...]

By John|2023-04-22T08:26:11-05:00April 21st, 2023|Mental, Talk to Me Johnnie|1 Comment

8 Rules for Success in 2021

You know that whole “new me, new you, new us” declaration that floods the world every year around New Years? Not a fan. Don’t get me wrong - I support change and will always be a vehicle for people to better themselves through Power Athlete. It’s the lack of follow through on hollow promises that irks me. But I believe 2021 can be different. Let me explain...

By John|2021-01-06T20:25:37-06:00January 7th, 2021|Talk to Me Johnnie|0 Comments

Keeping It Up For A Long Time

John, Loving these workouts, John! I'm a washed up former rugby player (played throughout college and semi pro afterwards before quitting due to injury). These workouts are awesome for making me hit stuff I usually wouldn't while adding the fun foundation and bodybuilding work. We have an infant son and these workouts are going to make it possible for me to play with and eventually coach him as he and I get older. [...]

By John|2020-05-22T11:20:01-05:00May 22nd, 2020|Talk to Me Johnnie|0 Comments

How To Build 20 Inch Arms in 5 Weeks

In a perfect world, the easiest way to get 20” arms is to start with 19” arms and get a decent pump. But for most average gym goers this isn't a realistic starting point. Most well-trained men are in the 16-17” arm category which means we have our work cut out for us. If you are new to strength training, this might not be ideal for you today, but in the near future [...]

By John|2020-05-22T11:22:49-05:00May 16th, 2020|Talk to Me Johnnie|1 Comment