Sabrina Shapiro joins John Welbourn to discuss mental training, performance anxiety, and resilience for athletes. From NCAA fencing to performance coaching, she shares practical tools to build confidence, handle pressure, and perform at your best.

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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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Power Athlete Dragon Slayer and BJJ black belt assassin, Felipe Costa, joins John to break down his upcoming fight, ADCC 2026 prep, and elite Brazilian Jiu-Jitsu training. Learn the mindset, strength, conditioning, and recovery strategies needed to compete at the highest level of BJJ.

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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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Dr. John Rusin lays out how to bulletproof your body with smarter programming, better movement, and a no-BS approach to pain-free performance. We break down the biggest mistakes in modern training, why early specialization is wrecking athletes, and how a lack of movement diversity is setting you up for breakdown. If you want to build real strength, stay injury-free, and keep performing for the long haul, this is the blueprint.

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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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What does it take to raise capable kids in a comfortable world? John sits down with former CrossFit Games athlete, Pat Barber, to talk fatherhood, masculinity, and why real-world skills still matter. From learning through experience to living intentionally as fathers and men, they break down how competence, challenge, and action shape stronger families and more capable humans.

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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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Think strength training is optional after 40? Think again. Hailey Babcock joins John to unpack the real challenges women face in midlife. From hormones and muscle loss to the misinformation dominating social media, and why picking up heavy weight might be the most important health decision women make after 40.

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No barbell? No problem. Lean & Able is our essentials program for those lean on time and equipment, but hungry for results. START TODAY

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John sits down with resident Power Athlete Dragon Slayer, Arash Soofiani, to share the hard-earned hypertrophy lessons they wish they’d known starting out. From mistakes that kill gains to strategies that actually work. If you’ve ever chased size and felt stuck, this episode is your blueprint for smarter training.

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Are you looking to amplify your physique and build thick sidewalk splitting slabs of muscle? Follow with the same tried-and-true training that John Welbourn followed to walk into training camp at 308 lbs & 8% body fat. Jacked Street. START TODAY

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What does it take to step onto the mats at the ADCC World Submission Wrestling Championship, aka the Olympics of grappling, and not just survive, but dominate? Felipe Costa and Victor Hugo join John to pull back the curtain on elite-level preparation for the highest stage in submission wrestling.

Tune in and learn how the world’s top submission athletes develop world-class work capacity, positional dominance, and the mental resilience to walk into a knife fight and dictate the terms.

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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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What really happens when you commit 90 days to disciplined training, structured nutrition, and real accountability? John and Dr. Ben Skutnik, Certified Power Athlete Coach and Nutrition Ninja, break down the results of our HAMMER 90 Challenge. What worked, what didn’t, and the lessons that surprised them most. No fluff, no highlight reel, just honest insights on fat loss, strength gains, mental resilience, and the power of community pressure to push you further.

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Are you looking to amplify your physique and build thick sidewalk splitting slabs of muscle? Follow with the same tried-and-true training that John Welbourn followed to walk into training camp at 308 lbs & 8% body fat. Jacked Street. START TODAY

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The Super Bowl isn’t won by highlight plays, it’s decided in the trenches. Vikings offensive lineman Will Fries joins John to share his Super Bowl 2026 predictions, breaking down what really wins championships: offensive line play, defensive pressure, conditioning, and mental warfare. No hot takes. Just real football.

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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

Check out what we do:

Training

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We're revisiting one of our most listened-to hypertrophy conversations and it holds up for one simple reason: the lessons were earned the hard way.

After decades under the bar, John and Arash break down what actually moves the needle when it comes to building muscle, and what quietly wastes years of training. From prioritizing compound lifts and progressive overload to steering clear of junk volume, caffeine dependency, and recovery-killing habits, this episode lays out hypertrophy the way it’s meant to be trained: patiently, intelligently, and with intent.

If you want muscle that lasts longer than a training cycle, this one’s worth another listen.

Shownotes

Are you looking to amplify your physique and build thick sidewalk splitting slabs of muscle? Follow with the same tried-and-true training that John Welbourn followed to walk into training camp at 308 lbs & 8% body fat. Jacked Street. START TODAY

Check out what we do:

Training

Nutrition

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