Strength is a skill, not a side quest. Former CrossFit Games athlete and coach at Training Think Tank, Kyle Ruth, joins John to break down how training has evolved (and gone soft), why Olympic lifting still matters, and what it really takes to build resilient athletes, especially when you're raising them yourself. If performance matters to you or your kids, don’t skip this one.

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Are you new to training or returning to it after time away? Don’t bypass untapped potential, follow Bedrock and lay the foundation to build unparalleled strength, speed and power. START TODAY

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Lauren Fritsch, founder of New Amsterdam Genomics, breaks down how real-time DNA updates are changing the game for performance, health, and longevity. We dive into John's own genetic data, the evolution of sequencing tech, and why your old DNA test is already outdated. If you’re serious about unlocking your full potential, tune in.

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You’re not 25 anymore, and the old tricks don’t work. Arash Soofiani is back to break down fat loss for men over 40: why the weight creeps in, where most guys fail, and what it really takes to reclaim strength, discipline, and testosterone-fueled dominance. No shortcuts. No BS. Just the hard truth and the tools to fight back.

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Dr. Sabine Hazan is back and she’s not holding anything back. In this powerful conversation, she breaks down how the gut microbiome influences everything from immunity to mental health, why her research is turning heads, and how she plans to change the world. If you care about your health, this is one you won’t want to miss.

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You can't out-train a crappy diet. Three comprehensive nutrition programs crafted by NFL pro John Welbourn prescribing daily custom macros for your personal body goals. START TODAY

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Everyone’s yelling “show me the studies,” but no one’s actually reading them. Dr. Ben Skutnik joins John to unpack what doing your own research really means, how non-scientists should approach training studies, and why lifting heavy with a loose diet doesn’t make you healthy. We get into body comp, healthspan, and the blurry line between being curious and being clueless. If you think strength alone makes you bulletproof, listen up.

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You can't out-train a crappy diet. Three comprehensive nutrition programs crafted by NFL pro John Welbourn prescribing daily custom macros for your personal body goals. START TODAY

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John McPhee, aka The Sheriff of Baghdad, joins us to expose the biggest myths in tactical training and the harsh realities of real-world combat. From mastering fundamentals to why most guys are training for a fantasy, McPhee breaks down what actually works when it matters most. If you want unfiltered insights from a Tier 1 operator who’s been there, done that, and trained the best, this episode is a must-listen.

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Are you a war fighter or door kicker looking to increase your resilience and lethality? HAMR was created after working with Naval Special Warfare, the US Army, Marines and First Responders. START TODAY

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Most people train like morons. Random workouts, zero plan, chasing soreness instead of strength. Judd Lienhard joins John to cut through the nonsense and break down what ACTUALLY makes you stronger, what’s killing your gains, and why most training advice is garbage.

They dive into programming mistakes, the science behind real strength, and the myths still floating around gyms like a bad fart. If you want to stop spinning your wheels and start getting stronger, tune in now.

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00:01:35 - Training Adaptations

00:10:28 - Athletic Development

00:24:10 - CrossFit Influence & Misconceptions

00:32:55 - Training Philosophies & Periodization

00:41:30 - Bodybuilding vs. Functional Strength

00:50:18 - Performance vs. Aesthetic Training

00:58:45 - Coaching Methods & Athlete Development

01:07:30 - The Evolution of Strength Sports

01:16:05 - Political Landscape & Fitness Industry

01:24:45 - The Role of Social Media in Training

01:33:22 - Traditional vs. Modern Training Methods

01:42:15 - Tactical Training & Military Influence

01:51:08 - Future of Fitness & Strength Coaching

Are you looking to dominate the leaderboard and take your inner athlete to the next level? Expose yourself to the advanced training techniques that contributed to John Welbourn's 10 year NFL career. START TODAY

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The internet thrives on drama, but true strength isn't just about lifting, it's about cutting through the noise.

In this exclusive Q&A, John Welbourn and Arash Soofiani set the record straight on athletic performance. Does CrossFit's work capacity model actually translate to sports? Where do most athletes go wrong with General Physical Preparedness (GPP) vs. sport-specific training? And why is training in a straight line holding you back?

If you're done with keyboard coaches and want raw, unfiltered insights from an NFL veteran and elite coach, this episode is for you. Tune in now.

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00:01:10 - Online Drama

00:13:36 - Strength & Conditioning for Fighters

00:30:31 - Internet Coaching vs. Real Coaching

00:38:13 - CrossFit & Sport-Specific Training

00:45:55 - Coaching Elite Athletes & Mentorship

00:53:03 - Jiu-Jitsu Culture & Strength Training

01:00:58 - The Role of Competition in Training

01:09:28 - Final Thoughts & Future of Training

Are you a fighter & grappler? Crafted to complement your existing combat training, max out your strength, skill and conditioning so you can master the mat, hit them so it hurts, and return home a hero. START TODAY

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Xande Ribeiro isn’t just a world champion, he’s a legend who’s seen it all in jiu-jitsu. In this episode, we break down the grind, the brotherhood, and the relentless discipline it takes to dominate across generations. From his roots in Manaus to shaping the next wave of Six Blades athletes, Xande shares what it truly takes to leave a legacy. This isn’t just about jiu-jitsu, it’s about building the mentality to be great in anything. Listen up, because this conversation is packed with lessons that go way beyond the mats.

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00:01:24 - 00:08:03 Xande’s Origin

00:08:38 - 00:10:57 Training in Brazil

00:11:32 - 00:23:18 Early Influences

00:23:18 - 00:31:45 Competing Across Generations

00:31:45 - 00:39:22 Strength & Conditioning

00:39:22 - 00:47:10 Teaching Methods

00:47:10 - 00:55:33 Evolution of Competition

00:55:33 - 01:03:56 Mentorship

01:03:56 - 01:12:24 Jiu-Jitsu Culture

01:12:24 - 01:20:17 Growth of Grappling

01:20:17 - 01:28:42 Coaching

01:28:42 - 01:37:08 Classic vs. Modern

01:37:08 - 01:45:21 Adaptability

01:45:21 - 01:54:35 Grappling Trends

01:54:35 - 02:08:58 Final Thoughts

Are you a fighter & grappler? Crafted to complement your existing combat training, max out your strength, skill and conditioning so you can master the mat, hit them so it hurts, and return home a hero. START TODAY

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Most people waste time in the gym doing exercises that don’t move the needle. In this episode, I sit down with Arash Soofiani to answer your questions on exercise selection; what works, what’s BS, and how to train smarter. We’re calling out the most overrated movement in modern programs, breaking down the lifts you need for an unbreakable back, and showing you how to get results without living in the gym. If you’re tired of spinning your wheels, listen up.

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00:01:15 - Overrated Exercises

00:08:53 - Training Glutes

00:15:54 - Movement Quality

00:20:38 - Recovery

00:25:53 - Training to Maximize

00:30:40 - Conclusion

Are you looking for a flexible training program so you can balance training with life? Follow Grindstone and punch the clock in the face. START TODAY

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