Hot Seller

Field Strong

Power Athlete

Football , Rugby, Track & Field
Coach
John Welbourn

Field Strong is a training program for intermediate to advanced athletes looking to unlock their true athletic potential. John Welbourn, 10-Year NFL Veteran and Founder of Power Athlete, exposes members of Field Strong to the advanced training techniques that contributed to his career playing professional football. This programming offers advanced methods developed while John was playing in the NFL, working with many of the top coaches in the world and from his experiences over the last 10 years working with athletes.

Field Strong is a performance based training program for field and court sport athletes and anyone who is looking to add pinnacle performance to their field of play. This program focuses on speed, power and creating strength that translates to the field, not just the weight room.

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Strength. Power. Speed.
Field Strong will enhance your athleticism and allow you to reach your pinnacle performance by blending tried and trued training methods with much of the most advanced training on the planet.
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Unlocking Athletic Potential
This program will help you unlock your athletic potential and be your most dominant on game day.
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Capacity
Capacity is defined as the amount that something can produce. This training allows an athlete to handle more training by building a high level of general physical preparedness. Upon the platform of strength and GPP, we ramp things up and lay the hammer down to unlock an athlete's maximal amount of athletic potential.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless 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
Barbell // Bumper Plates // Dumbbells // Kettlebells // Medicine Ball // Place to Sprint // Sandbag // Place to do Pull Ups
Recommended
Mini Trampoline
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Field Strong Testing - Day 07

A

Rest Day

For Completion

Monday
French Contrast 3.0 - Day 1

Prep

A

From the Desk of John Welbourn

Excited for the start of French Contrast 3.0. French Contrast was developed by track and field coach Gilles Cometti with the purpose of accelerated adaptation by combing complex and contrast training methods. Track and field is a perfect test for performance increase since the sport in themselves are measurements of power and speed. Power Athlete Radio alum, Cal Dietz, applies this tool in a very controlled environment with a lot of tools, coaches, and teammates to assist. The Powerlifting community has also found amazing ways to use this approach. However, they rarely train alone, having spotters and mentors to help administer. To start this cycle, we need to ramp our GPP to accelerate the adaptations you will face on the Eccentric, Isometric, and Concentric phases in French Contrast 3.0 Cycle.   I am writing this program with the assumption you are in your garage or globo gym training solo. Keep this in mind and crush it. John

B1

Dead Bug with Pelvic Tilt

4 x 10

B2

Contralateral Dead bugs

4 x 0:30

B3

Standing One Arm Bottoms Up KB Press

4 x 10

B4

RDL to Shrug

4 x 12

Conditioning

C

GPP - 30 minute

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next. Post the weights you used in the feed. This will not be the last time you see this combo, save your weights as we will be going up. 3 x Squat w/ Staggered Stance 5 reps RT foot back / 5 reps LFT back in 60 seconds - Rest 60 seconds between rounds. 3 x DB Push Press 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Bulgarian Split Squats 10 reps R/ 10 reps L in 60 seconds - Rest 60 seconds between rounds. 3 x DB Bench Press 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Strict Pull Ups 10 reps in 60 seconds - Rest 60 seconds between rounds.

Tuesday
French Contrast 3.0 - Day 2

Prep

A

From the Desk of John Welbourn

Don't let the term GPP fool you, you're in for some work this first week but not at the compromise of how hard you will be working when the Eccentric phase begins next Monday. The first 3 weeks of this program focus on remodeling tissues, this is a big reason I am asking for films of your lifts. I want to make sure we are using the power of this style of training for good. You've still got barbells this week, so film your big lifts, and let's coach it up. Tag me @johnwelbourn and #fieldstrong. John

B1

One Arm Banded Lateral Raise

4 x 0:30

B2

One Arm Banded Front Raise

4 x 0:30

B3

Leg Swings

4 x 10

B4

Dumbbell Standing Arnold Press

4 x 10

B5

Lunge Position Lateral Banded Rotations

4 x 10

Conditioning

C

GPP - 30 minutess

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next. Post the weights you used in the feed. This will not be the last time you see this combo, save your weights as we will be going up. 3 x Slight Incline DB Bench 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Barbell Bent Over Rows 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Barbell RDL 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Banded Push Ups 10 reps in 60 seconds - Rest 60 seconds between rounds. 3 x Supine Ring Pull Ups 10 reps in 60 seconds - Rest 60 seconds between rounds.

Wednesday
French Contrast 3.0 - Day 3

Prep

A

From the Desk of John Welbourn

Working on that aerobic base today hammering for 300 calories and then 5 rounds of lifting for a pump. Take your mind off the grind with some Power Athlete Radio. We've been on fire lately with the guests, what has been your favorite episode the past two months? Don't have a favorite? Start with a very powerful conversation with the @BJJPhysio, Carlos Berio. If you are interested in combat sports or looking to learn, Carlos is your guy to connect movement and training to the mat: https://powerathletehq.com/ep-476-dr-carlos-berio-is-the-future-of-pt-work/ Enjoy John

B

Assault Bike

1 x 300

C1

Front Carry Squat w/ Rocket Stance

5 x 5

C2

Isometric Bulgarian Split Squat - Active Foot

5 x 0:30

C3

Box Jump

5 x 6

C4

Parallel Bar Dips

5 x 20

Thursday
French Contrast 3.0 - Day 4

Prep

A

From the Desk of John Welbourn

Taking on a new approach for Power Athlete Radio cutting out clips of shows to highlight banter or bomb knowledge. Check out our clips and follow here: https://youtube.com/playlist?list=PLidYnjKFCDziRBxHkX3B0tfSzsl7tLr7N John

B1

Assault Bike

4 x 15

B2

Isometric GHD Bridge Holds

4 x 30

B3

Banded Hamstring Curls

4 x 15

B4

Reverse Lunge

4 x 20

Conditioning

C

GPP - 30 minute

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next. Post the weights you used in the feed. This will not be the last time you see this combo, save your weights as we will be going up. 3 x Safety Bar Back (or Front Squat) Squat 10 reps in 60 seconds - 60 seconds rest 3 x Lateral Russian KB Swings 10 reps in 60 seconds - 60 seconds rest 3 x Box Jumps w/ 24" box 10 reps (step down) in 60 seconds - 60 seconds rest 3 x Lateral Med Ball Throws 10 reps R/ 10 reps L in 60 seconds - 60 seconds rest 3 x Chin Ups 10 reps in 60 seconds - 60 seconds rest

Friday
French Contrast 3.0 - Day 5

Prep

A

From the Desk of John Welbourn

The better condition you're in, the better you'll recover from the French Contrast cycle's stress. This cycle is a bit longer than our typical 6 week cycles. The reason being is the necessary GPP training weeks that set you up for super compensation into the 2 week blocks of true French Contrast training. Trust the process, Field Strong, this program is Power Athlete's flagship training system and I would never steer you wrong. We are constantly adjusting this program based on performance and user feedback. A lot was learned during previous French Contrast cycles and we are applying the adjustments during this cycle. We love feedback. If you have a testimonial of your progress or training experience on Field Strong, please drop it into the feed and let us know. Boom, gracias. John

B1

Static Pillar Holds

3 x 60

B2

Dumbbell Lateral Raise

3 x 15

B3

Incline Bench Rear Delt Fly

3 x 20

B4

Banded Hammer Curls

3 x 30

Conditioning

C

GPP - 30 minutess

I want you to set a clock for 30 minutes. Aim to complete all the work and follow the prescribed rest guidelines. Finish all 3 sets at one movement before moving onto the next. Post the weights you used in the feed. This will not be the last time you see this combo, save your weights as we will be going up. 3 x DB Floor Press 10 reps in 60 seconds - 60 seconds rest 3 x One Arm DB Rows 10 reps R / 10 reps L in 60 seconds - 60 seconds rest 3 x DB RDL to Shrug 10 reps in 60 seconds - 60 seconds rest 3 x DB Walking Lunge 10 reps R / 10 reps L in 60 seconds - 60 seconds rest 3 x Med ball To Toes 10 reps in 60 seconds - 60 seconds rest

Saturday
French Contrast 3.0 - Day 6

A1

Pillar to Plank Press Up

4 x 10

A2

Static Side Pillar Hold

4 x 1:00

A3

Medball Chest Pass with Explosive Push Up

4 x 15

B

Barbell RDL

4 x 6

C1

Russian KB Swings

5 x 30

C2

Assault Bike

5 x 20

C3

Banded Push Ups

5 x 10

Coach
coach-avatar John Welbourn

I am a former 10 year starter in the NFL having played with the Eagles, Chiefs and Patriots. I have been providing goal oriented online training for thousands of athletes since 2009. As CEO and Founder of Power Athlete, it is my duty to ensure that my team is delivering cutting edge, performance based training to empower those who know they have more to give and further to go.

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Athleticism. Power. Speed. Strength.

The training is simple and effective and has been proven the years over to unlock athletic potential and make you the best athletic you can be.

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The Proof
verified-athlete-avatar Dave McK

Coach. Athlete.

Verified Athlete

"Field Strong has been my go to program since it launched. It has helped me reach the highest level of success when competing. As I tell my athletes, "don't just be weight room strong. Be field strong.""

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Field Strong
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