Well Built by Welbourn: Training by John Welbourn in TrainHeroic

Well Built by Welbourn

Power Athlete

Strength & Conditioning, Powerlifting, Power Sports
Coach
John Welbourn

Over the years, I have been repeatedly asked for a foundational strength program for those that had already exhausted their linear progression. A program that allowed a user to revisit and rebuild that base level of strength before moving to more advanced training. This very program has been used in preparation of a more specific training program for powerlifting and any sport that puts strength at premium. The goal was to create a training program that a user could revisit after a long break from the barbell or a way to jump start stagnant training in hopes of kicking the doors off the hinges in the near future.

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Base of Level of Strength
For years, I have written about creating a base level of strength that could be revisited after a long break away from the weights or after injury. The program allows a user to rebuild their strength base before moving on to more specific training.
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Strength
At Power Athlete, we put a premium on strength and have the tools to craft it both quickly and efficiently. Well Built allows a user to revisit their strength and return to where the were before a long break or injury. I have found if an athlete who has built a solid base of strength returns to strength training with the right program, they can make up that lost ground very quickly.
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Stability
Power Athlete excels where so many fail in the training space due to the constant challenging of the trunk and midline in the training. I have found the biggest limiting factor when returning to the barbell is the lack of tensile strength in the trunk. If we can develop that stability in concert with the rest of the body, we can cover lots of ground quickly and get you back into the fight.
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Hypertrophy
Muscle doesn't just make us look good on vacation but is the currency we trade in for longevity and health. When we return to strength training, we can put on muscle very quickly as the new stimulus is very potent. The Well Built program takes this into account and helps put on muscle quickly.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells, Weights, Plates, Dumbbells, Kettlebells, Bands
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Sample Week
Week 1 of 8-week program
Sunday
Well Built - Day 1

A1

Lateral Med Ball Throw

3 x 10

A2

Medball Explosive Scoop Throw

4 x 10

A3

Banded Hamstring Curls

3 x 0:30 @ MAX

B1

Back Squat

4 x 7

B2

Iso-Hold Dumbbell Bulgarian Split Squat

4 x 0:10

C1

4 Way Dead Bugs

4 x 0:30

C2

KB Sumo RDL

4 x 10

Monday
Well Built - Day 2

A1

DB Fly

4 x 15

A2

Dumbbell Lateral Raise

4 x 15

A3

Rear Delt Band Pulls

4 x 15

B

Depth Push Ups to Explosive Rebound Up

3 x 3

C

Close Grip Bench Press

5 x 7

D1

Chest Elevated Push Up on Bar

4 x 25

D2

Parallel Bar Dips

4 x 10

D3

Hammer Curls

4 x 12

Tuesday
Well Built - Day 3

A1

Contralateral Dead bugs

4 x 30

A2

Get Up Sit Up

4 x 10

B1

Barbell Deadlift

5 x 5

B2

Standing One Arm DB Row

5 x 8

C1

Russian KB Swings

4 x 15

C2

Standing Tea Pot

4 x 10

D

Fast Ruck

1 x 20:00

Wednesday
Well Built - Day 4

A

Rest

For Completion

Thursday
Well Built - Day 5

A1

Deficit Push Ups

4 x 10

A2

Pull-Up

4 x 5

B

Back Squat

5 x 7

C1

Walking Lunges

4 x 20

C2

Bear Crawl w/ KB Push

4 x 10

Friday
Well Built - Day 6

A

Assault Bike

1 x 15:00

B1

Banded Tricep Extension

4 x 30

B2

Rear Delt Fly

4 x 10

C

Seated DB Press

4 x 8

D1

Ipsilateral Dead Bugs

5 x 0:03

D2

Isometric Rack Pull

5 x 0:10

D3

Barbell Bent Over Rows

5 x 10

Saturday
Well Built - Day 7

A

Rest

For Completion

Coach
coach-avatar John Welbourn

John Welbourn is CEO of Power Athlete, Inc and a 9-year veteran of the NFL. He has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army, Naval Special Warfare and DEVGRU. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies and he is host of Power Athlete Radio.

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Strong & Durable

Strength and durability go hand in hand. When returning to training after a long break due to injury or lay off, you have to be smart and built these in concert. Well Built does just that.

Get Well Built by Welbourn
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FAQs
How is Well Built different from Bedrock?
Well Built is for those who have run their course with a linear progression like the one found on Bedrock. It is designed for those returning to training after a break or injury, or those wanting to build upon their strength base before moving to more specific training.
Who should be using Well Built?
Anyone that needs to build a base level of strength after an injury, long lay off or before moving to more specific training.
Well Built by Welbourn