The Judd Lienhard Podcast

Q&A: Warm-Ups, Protein for Fat Loss/Muscle, Speed vs. Strength Training, & Recovery | #112 Jul 16, 2026

This episode is sponsored by David Protein. David protein bars have the best protein/calorie ratio on the market and they taste delicious. Get free shipping on your first order at: www.davidprotein.com/judd
In this Q&A episode of The Judd Lienhard Podcast, Judd answers your biggest questions on strength training, hypertrophy, athletic performance, nutrition, recovery, speed development, and programming.
How should you warm up before lifting? How much volume do you actually need to build muscle? Is protein intake different when cutting versus bulking? Does speed training hurt strength gains? What rep ranges are best for squats? These are just some of the questions covered in this week's episode.
📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
⏱ TIMESTAMPS:
00:00:00 Intro
00:00:20 The best way to warm up before workouts
00:02:52 Minimum effective dose for strength & hypertrophy
00:07:57 Protein intake for muscle gain vs fat loss
00:11:42 Nutrition during different training phases
00:15:33 Linear progression vs double progression
00:18:54 Strength training during wrestling season
00:22:04 Best squat rep ranges
00:24:08 Does speed training interfere with strength?
00:28:38 Grip strength as a CNS fatigue indicator
00:29:59 Outro
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

You're Training for Endurance, NOT Strength: How to ACTUALLY Build Real Strength | #111 Jul 14, 2026

Most lifters are actually training for strength endurance, not absolute strength... and that's why they eventually hit frustrating plateaus.
In this episode, Judd explains one of the biggest misconceptions in modern fitness: lifting weights doesn't automatically make you strong. The way you organize your sets, reps, intensity, fatigue, and recovery determines the adaptation your body develops. If your workouts primarily consist of higher-rep sets, excessive volume, and constant fatigue, your body becomes better at producing moderate force repeatedly, not generating maximum force when it matters most.
Train smarter, move better, perform like an athlete again.
Virtual and in-person coaching with Judd → https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=418c4f27ca&attribution=false
📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
⏱ TIMESTAMPS
00:00:00 Why Most People Never Actually Train for Strength
00:02:10 Strength vs Strength Endurance Explained
00:06:34 Why Higher Reps Don't Build Maximum Strength
00:11:10 Effective Reps and Fatigue Management
00:17:42 Why Most Gym Programs Stall Progress
00:22:08 Strength, Neural Adaptations & Rate Coding
00:28:15 Soviet Periodization: GPP, Transmutation & Realization
00:34:50 The Real Story Behind 3 Sets of 10
00:43:02 Why Bodybuilding Programming Doesn't Fit Everyone
00:50:45 The Cost of Too Much Volume
00:56:14 How Judd Programs Strength Training Today
01:02:08 How to Build Real Strength Without Wasting Time
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Q&A: Fitness Minimalism, Training with Age & The 2-5 Method | #110 Jul 10, 2026

In this episode of the Judd Lienhard Podcast, Judd answers another round of listener questions covering one of the most misunderstood topics in fitness: how much training is actually enough? While social media has made minimalist workouts incredibly popular, Judd explains why the answer isn't as simple as "less is more."
He breaks down the relationship between training volume, frequency, intensity, and strength gains, explaining why beginners, intermediate lifters, and advanced athletes all require different approaches. While there is absolutely a point of diminishing returns, Judd argues that many people have swung too far in the opposite direction, believing they can maximize strength and muscle with the absolute minimum amount of work.
📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack
⏱ TIMESTAMPS:
00:00:00 Introduction
00:00:43 Does training get easier after 40?
00:02:28 Can 30-minute workouts actually build strength?
00:03:45 How training age changes your results
00:05:10 The ideal weekly training volume for muscle growth
00:06:08 Why fitness minimalism has gone too far
00:07:01 What Judd would tell his 25-year-old self
00:07:40 Mobility mistakes that lead to injuries
00:08:08 Why sprinting should never disappear from your program
00:08:45 The conditioning work Judd wishes he had done sooner
00:09:11 The Two-Five Method for beginner strength training
00:10:15 The five movement patterns everyone should train
00:11:40 Why women should lift heavier weights
00:12:45 How to structure supersets for strength
00:13:40 Why isolation exercises belong at the end
00:15:26 Are there exercises people should stop doing?
00:16:00 Why back squats aren't right for everyone
00:16:40 Better alternatives to forward lunges
00:18:24 The fitness metrics people obsess over too much
00:19:05 When strength stops being the priority
00:20:30 Why body fat doesn't define athleticism
00:21:55 Deadlifts vs. squats for back pain
00:24:10 Walking mechanics that improve your knees and hips
00:25:30 Why your feet should point mostly forward
00:26:20 How proper foot mechanics strengthen your arches
00:27:15 The connection between walking, glutes, and knee pain
00:29:18 Final thoughts

This episode is brought to you by David Protein

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Progression: How to Break Strength Plateaus Without Just Adding More Weight | #109 Jul 07, 2026

Most people believe progressive overload simply means adding more weight to the bar. While that can work initially, it's also one of the biggest reasons lifters eventually hit plateaus. In this solo episode, Judd explains why true progression involves much more than increasing load and how understanding every variable that makes an exercise difficult can help you continue building strength for years.

Judd breaks down his philosophy of progression, including why movement speed, range of motion, volume, fatigue, complexity, and exercise selection all play a role in long-term strength development. He also shares his preferred stepped progression model, why progression should always be paired with strategic regression, and how athletes and everyday lifters can identify the weakest links limiting their performance.

If you've been stuck at the same numbers in the gym, frustrated by recurring plateaus, or simply want to train smarter, this episode provides a practical framework for making consistent progress while reducing injury risk.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Why You Need to Learn Technical Terms, Deload Weeks, Shaking Lunges & Recovery | #108 Jul 02, 2026

In this Q&A episode, Judd answers listener questions covering recovery, athletic performance, injury prevention, progression, and the practical side of building strength for life.

Judd explains why scheduled deload weeks aren't necessary for everyone, how to recognize the signs of overtraining, and why understanding basic training principles helps you make better decisions than blindly following internet advice. He also shares simple ways to improve athleticism without overhauling your current workout routine and discusses how older lifters or those dealing with knee pain can continue building strength safely.

The conversation also covers Judd's biggest lessons from years of training, including the warning signs that often appear before injuries happen, why patience leads to better long-term progress, and how small adjustments to your training can help you stay healthy for decades.

Finally, Judd shares his thoughts on today's fitness industry: why the shift toward performance, longevity, and healthspan is a positive trend, and why many optimization hacks and influencer routines simply aren't realistic for people balancing careers, families, and everyday life.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Bert Sorin RETURNS to Explain the Art of High Performance | #107 Jun 30, 2026

Want in-person coaching with Judd? Apply now for an invite to one of his 3-Day Training Immersions held at his private gym in Austin, Texas:

https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=e5872f62d4&e=*%7CUNIQID%7C*

Judd Lienhard sits down with Bert Sorin, CEO of Sorinex, to discuss what actually makes athletes better, why most coaches misunderstand strength training, and how elite performers think differently about training, recovery, and life.

Bert Sorin has spent decades working alongside the world's best strength coaches, collegiate athletic programs, professional sports organizations, military units, and Olympic athletes. Together, Judd and Bert explore everything from Olympic lifting and power development to coaching philosophy, parenting, leadership, and why chasing "optimal" isn't always the answer.

Judd and Bert explain why athletes often spend too much time trying to mimic sport inside the weight room instead of improving the physical qualities that actually transfer to competition. They discuss why chasing bigger numbers doesn't always make someone a better athlete and why coaching requires understanding when less is actually more.

Follow Bert:

https://www.instagram.com/bertsorin/

00:00:00 Introduction
00:01:45 Why Bert Sorin Became One of Strength Training's Biggest Influencers
00:03:27 Visiting Olympic Champion Valarie Allman
00:05:47 What Olympic Lifting Actually Measures
00:07:03 Summer Strong & Learning From Elite Performers
00:09:32 In-Season Strength Training for Olympic Athletes
00:11:02 Correlation vs. Causation in Sports Performance
00:13:20 Why Olympic Lifts Don't Build Athleticism
00:15:54 The Smarter Way to Program Power Cleans
00:17:23 The Biggest Olympic Lifting Technique Mistake
00:19:54 Why Rhythm Creates Better Athletes
00:22:23 Coaching Athletic Movement Through Rhythm
00:25:52 Touring Ways2Well & Recovery Technology
00:27:47 Military Intelligence, Hunting & Elite Performance
00:33:18 Learning From World-Class Specialists
00:36:44 The History of the Olympic Barbell
00:39:23 Why the Bench Press Became Popular
00:43:05 Why the Barbell Is Still King
00:45:43 Strength Training vs. Sport-Specific Training
00:47:31 The Real Goal of High-Performance Training
00:49:32 The Problem With Optimization Culture
00:52:04 Social Media, Authenticity & Validation
00:55:09 Raising Genuine, Confident Kids
00:57:23 Parenting Lessons They Learned Too Late
01:00:56 Fatherhood, Pressure & Emotional Intelligence
01:06:06 Why Every Parent Should Learn to Underreact
01:09:23 Training Kids Without Ruining Sports
01:12:16 Building Strong Young Athletes
01:16:01 Why Starting Sports Late Isn't Always Bad
01:19:08 The Case for Teen-Onset Athletic Development
01:22:16 What's Next for Sorinex
01:24:43 The Future of Strength Training Technology
01:25:49 Why Velocity Based Training Is the Future
01:28:15 Final Thoughts

This episode is brought to you by David Protein

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Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Q&A: Fitness vs. Athleticism & Top 3 Training Principles | #106 Jun 25, 2026

Want in-person coaching with Judd? Apply now for an invite to one of his 3-Day Training Immersions held at his private gym in Austin, Texas:
https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=e5872f62d4&e=*%7CUNIQID%7C*

In this week's Q&A episode, Judd answers some of the most common questions from listeners about fitness, athleticism, strength training, longevity, and how training should evolve after 40.

What separates someone who's simply "fit" from someone who's truly athletic? Are there really bad exercises? How much training volume do you actually need? And what changes should you make as you get older?

Judd explains why athleticism isn't reserved for elite athletes, it's something every person needs to navigate everyday life with confidence, resilience, and strength. He also shares the three principles that should guide every training program: safety, consistency, and progression.

In this episode:

Why training is different from simply working out
The biggest mistake people over 40 make
Why there are no universally "bad" exercises
The difference between fitness and athleticism
How to train for longevity and resilience
The three principles every training plan should follow
Managing recovery, inflammation, and life stress
Judd's philosophy behind the MASS Method

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

The Truth About Specificity: Why Your Training Doesn't Need to Look Like Your Sport | #105 Jun 23, 2026

This episode is sponsored by David Protein. David protein bars have the best protein/calorie ratio on the market and they taste delicious. Get free shipping on your first order at: www.davidprotein.com/judd
Does training need to look exactly like your sport? In this episode, Judd Lienhard breaks down one of the most misunderstood concepts in fitness, athletic performance, and strength training: specificity. Learn why copying sport movements in the gym is often the wrong approach, how elite strength coaches actually think about performance development, and why improving physical capabilities matters more than making exercises look athletic.
Want to work directly with Judd? Apply for coaching, training immersions, and other premium coaching opportunities with Judd.
Apply here: https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=418c4f27ca&e=*|UNIQID|*
For years, athletes, coaches, and fitness enthusiasts have been told that the more an exercise resembles a sport skill, the more effective it is. Judd challenges that belief and explains why the purpose of training is not to imitate competition, but to improve the physical qualities that drive performance.
Try Judd’s training program, MASS METHOD, free for a week. Build strength and move better. Start Now: https://my.playbookapp.io/judd-lienhard/programs/your-first-week/43816?utm_campaign=50k_challenge&utm_content=all_challenges&utm_medium=instagram&utm_source=playbook&sessionId=_fbp%3Dfb.1.1776551516651.783174122931141347%3B+createdAt%3D2026-04-30T20%3A57%3A02.131Z%3B+utmSource%3Dplaybook&creatorId=11715&productId=subscription
Whether you're a competitive athlete, former athlete, weekend warrior, tactical athlete, or simply someone who wants to move better, stay stronger, and age with confidence, this episode provides practical insights that can immediately improve the way you approach training.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Why People Train Backwards, Sprinting vs. Jogging, Injury Recovery & Creatine | #104 Jun 18, 2026

Want to work directly with Judd? Apply for coaching, training immersions, and other premium coaching opportunities with Judd.
Apply here: https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=418c4f27ca&e=*|UNIQID|*

In this week's Q&A episode of The Judd Lienhard Podcast, Judd answers listener questions covering everything from sprinting versus jogging and injury recovery to creatine supplementation, shoulder pain, plantar fasciitis, Jefferson curls, and why most people structure their training completely backwards.

Judd explains why exercises are simply tools—not goals—and why effective training starts with identifying the adaptation you're trying to create before selecting the exercises that support it. He also breaks down the difference between hard training and intense training, why many fitness programs fail to develop athletic qualities effectively, and how elite athletes organize their training to maximize strength, speed, power, and conditioning.

Try Judd’s training program, MASS METHOD, free for a week. Build strength and move better. Start Now: https://my.playbookapp.io/judd-lienhard/programs/your-first-week/43816?utm_campaign=50k_challenge&utm_content=all_challenges&utm_medium=instagram&utm_source=playbook&sessionId=_fbp%3Dfb.1.1776551516651.783174122931141347%3B+createdAt%3D2026-04-30T20%3A57%3A02.131Z%3B+utmSource%3Dplaybook&creatorId=11715&productId=subscription

Topics discussed include:

• The real difference between sprinting and jogging
• Why most adults stop training power and speed
• Hard vs. intense training explained
• How elite athletes structure training differently
• Creatine and cognitive performance
• The first steps after a muscle strain
• Why rest and ice may not be the best recovery strategy
• Managing shoulder pain during pressing movements
• Variable resistance and accommodating resistance
• Jefferson curls and spinal flexion training
• Fitness equipment Judd wishes existed
• Flywheel training and eccentric overload
• Plantar fasciitis rehabilitation
• How to return to running, sprinting, and jumping after injury
• Judd's in-person coaching immersion experience
• The Mass Method approach to training

Whether your goal is to build muscle, improve conditioning, become more athletic, recover from injuries, or simply understand how effective training should be organized, this episode offers practical principles that can immediately improve the way you approach fitness.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

The Truth About Steroids, TRT, Performance Enhancement & Nutrition with Jon Heck | #103 Jun 16, 2026

Jon Heck returns to The Judd Lienhard Podcast for an objective discussion about anabolic steroids, TRT, performance-enhancing drugs, nutrition, bodybuilding, athletic performance, and long-term health.

This episode is sponsored by David Protein. David protein bars have the best protein/calorie ratio on the market and they taste delicious. Get free shipping on your first order at: www.davidprotein.com/judd

In a fitness industry full of extremes, Judd and Jon take a balanced approach to one of the most controversial topics in strength training. Rather than glorifying or demonizing performance-enhancing drugs, they break down what anabolic steroids actually do, what they don't do, and why nutrition remains the biggest driver of physique transformation.

Want to work directly with Judd? Apply for coaching, training immersions, and other premium coaching opportunities with Judd.
Apply here: https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=418c4f27ca&e=*|UNIQID|*

The conversation explores the differences between natural and enhanced athletes, how steroids affect muscle growth and recovery, common side effects, TRT, growth hormone, insulin, peptides, tendon injuries, and the long-term realities of hormone use.

Jon shares insights from years of coaching athletes and bodybuilders, while Judd provides perspective from his background in strength and performance coaching. Together, they unpack many of the myths surrounding steroids, including "roid rage," athletic performance enhancement, and the belief that drugs alone create elite physiques.

Try Judd’s training program, MASS METHOD, free for a week. Build strength and move better. Start Now: https://my.playbookapp.io/judd-lienhard/programs/your-first-week/43816?utm_campaign=50k_challenge&utm_content=all_challenges&utm_medium=instagram&utm_source=playbook&sessionId=_fbp%3Dfb.1.1776551516651.783174122931141347%3B+createdAt%3D2026-04-30T20%3A57%3A02.131Z%3B+utmSource%3Dplaybook&creatorId=11715&productId=subscription

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Why Bro Splits Still Work (And Why Fitness Has Lost All Perspective) | #102 Jun 09, 2026

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Bro splits have become the punching bag of the modern fitness industry.

According to social media, if you're not doing full body workouts, functional fitness, CrossFit, athletic performance training, or some version of high-frequency programming, you're wasting your time.

But is that actually true?

In this solo episode, Judd defends one of the most criticized training methods in fitness: body part split training. While he still believes full body training is one of the best options for many people, he explains why bro splits continue to work, why they're often misunderstood, and why context matters more than internet fitness dogma.

Judd breaks down the real-world advantages and disadvantages of different workout splits, including full body training, push-pull-legs, upper-lower splits, and traditional bodybuilding routines. He also discusses why the obsession with finding the "optimal" training program often causes people to miss the bigger picture.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

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Phil Daru on Elite Performance, Resilience Training & the Mindset of Champions | #101 Jun 02, 2026

Phil Daru joins Judd Lienhard for a deep conversation on elite performance, strength and conditioning, mental toughness, resilience, leadership, and the habits that create long-term success.

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As a former professional MMA fighter and three-time World MMA Awards Strength & Conditioning Coach of the Year, Phil has worked with UFC champions, elite athletes, executives, and high performers across multiple industries.

In this episode, Phil and Judd discuss:

The principles behind championship-level performance
Why order and virtue matter in life and training
Recovery, HRV, and fatigue management
Building resilience through failure
The importance of preparation
Coaching psychology and communication
Developing athletes and future leaders
Parenting, purpose, and legacy
Conditioning strategies for everyday people
What separates great performers from everyone else

Follow Phil:

https://www.instagram.com/darustrong/

This episode is packed with actionable lessons for athletes, coaches, entrepreneurs, executives, parents, and anyone pursuing excellence.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

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Fitness Q&A: The PROBLEMS with CrossFit, Training to Failure, Bad Knees & Diet for Fat Loss | #100 May 28, 2026

In this Q&A episode, Judd answers listener questions about CrossFit, training to failure, stubborn belly fat, knee pain, rucking, posture correction, and smarter ways to build muscle without wrecking your body.

Judd explains what CrossFit got right, where modern fitness culture goes wrong, and why many lifters misunderstand concepts like intensity, functional training, and hypertrophy.

He also dives into:

How to build quads with bad knees
Why eccentric training matters
The best exercises for desk workers
Fixing posture and hip tightness
Whether you should train while sick
If rucking hurts strength gains
How to eat high protein without living on chicken and rice

This episode is packed with practical training advice for lifters, athletes, and anyone trying to get stronger, leaner, and healthier long term.

Timestamps:

00:00 Intro
00:00:37 CrossFit criticism
00:06:09 Fixing posture from sitting all day
00:09:15 Training to failure explained
00:11:16 Building quads with bad knees
00:16:08 Belly fat, hormones & alcohol
00:18:18 Training while sick
00:19:57 Does rucking hurt gains?
00:21:34 Programming “weird” exercises
00:24:28 Protein sources for fat loss

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

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Why VO2 Max Training Is Overrated (And What Actually Improves Longevity) | #099 May 26, 2026

VO2 max has officially become the latest obsession in the fitness world — but are people completely misunderstanding what the science actually says?

In this solo episode, Judd breaks down the truth about VO2 max, longevity training, Norwegian 4x4 workouts, Zone 2 cardio, HIIT, and cardiovascular health. He explains why having a high VO2 max matters, but why constantly doing “VO2 max training” may not be the best solution for most people.

Judd dives into the physiology behind aerobic fitness and explains how lung capacity, heart function, red blood cell count, mitochondrial density, body composition, and general physical activity all contribute to longevity and overall health.

He also discusses why fitness influencers and social media gurus often take scientific studies out of context — turning nuanced research into oversimplified training advice that doesn’t work for the average person.

This episode covers:

What VO2 max actually measures
Why VO2 max is strongly linked to longevity
The problem with Norwegian 4x4 workouts for beginners
Why low-intensity cardio still matters
Zone 2 vs HIIT vs VO2 max training
The role of body weight in cardiovascular health
Why consistency beats intensity for most people
How fitness studies get misinterpreted online
Why balanced training is more important than trends
Strength training, endurance training, and long-term health
The difference between correlation and causation in exercise science

Whether you’re trying to improve your health, lose weight, build endurance, optimize performance, or simply live longer, this episode provides a practical and balanced perspective on cardiovascular fitness that cuts through the internet hype.

Get Judd’s strength training app FREE for 7 days:
https://juddlienhard.com

Timestamps:
00:00 – Why everyone is suddenly obsessed with VO2 max
02:10 – What VO2 max actually measures
05:08 – Why VO2 max training is misunderstood
08:15 – Lung capacity and breathing mechanics
11:22 – Oxygen delivery, red blood cells, and mitochondria
14:48 – Why body weight impacts VO2 max
18:05 – The problem with Norwegian 4x4 workouts
21:44 – Building sustainable exercise habits
25:10 – HIIT vs steady-state cardio
29:02 – Heart elasticity and aerobic conditioning
33:28 – Why balanced fitness matters
37:10 – Fitness guru culture and internet misinformation
41:55 – Strength training and cardiovascular health
45:40 – Correlation vs causation in exercise science
49:30 – Misinterpreted steroid studies and research
55:18 – What actually improves longevity
59:42 – Final thoughts on VO2 max training

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

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Fitness Q&A: Knee Arthritis, Deadlift Myths, CrossFit Conditioning & Smarter Strength Training | #098 May 21, 2026

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions covering knee arthritis prevention, deadlift safety, CrossFit conditioning, martial arts programming, running-related foot pain, shoulder training, workout splits, deloading, and more.

Judd breaks down the biggest causes of long-term joint pain, why acute injuries often lead to arthritis later in life, and what you can actually do to train for longevity while still getting stronger, more athletic, and more resilient.

The conversation also dives into the risk vs reward of deadlifts, why many athletes misuse them, and how proper programming changes everything. Judd explains why deadlifts can be incredibly valuable for beginners while also discussing why elite athletes often evolve beyond heavy conventional pulling as their training advances.

Other topics include:

How to structure strength training when you only have 3 days per week
The best ways to combine martial arts and lifting
Transitioning from bodybuilding into CrossFit
Improving conditioning without burning yourself out
Fixing foot pain when getting back into running
Why Judd uses bands for shoulder training
Deloading correctly for recovery and performance
Glute training with hip thrusts and Bulgarian split squats
Coaches and mentors who shaped Judd’s philosophy

Whether you're a lifter, athlete, runner, martial artist, CrossFit competitor, or just someone trying to stay healthy and strong for the long haul, this episode is packed with practical training advice you can apply immediately.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

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How Chronic Inflammation Keeps You Fat (and how to FIX IT) | #097 May 12, 2026

In this solo episode, Judd breaks down one of the most overlooked drivers of weight gain and stalled fat loss: chronic inflammation.

Most people approach fat loss with a simple mindset: eat less, move more. But if your body is under constant stress, that approach can backfire. Chronic inflammation changes how your body functions on a hormonal level, making it harder to lose fat, easier to store it, and nearly impossible to control hunger and recovery.

Judd explains how inflammation is not the enemy—in fact, it’s essential for healing and performance. The real issue is when inflammation becomes chronic due to lifestyle factors like poor sleep, excessive stress, processed foods, alcohol, and improper training.

When that happens, your body enters a state where:

Cortisol stays elevated
Blood sugar becomes harder to regulate
Insulin resistance develops
Hunger hormones increase
Muscle breaks down more easily
Fat storage becomes the priority

This creates a vicious cycle where the harder you try to diet or train, the worse things can get.

Judd also challenges common fitness advice—especially the idea that more intense workouts and stricter dieting are always the answer. If your system is already inflamed, adding more stress can dig you into a deeper hole.

Instead, this episode focuses on fixing the root causes:

Improving sleep quality
Reducing unnecessary stress
Cleaning up your diet
Limiting toxins like alcohol
Training in a way that supports recovery

If you feel stuck, constantly fatigued, or like your body isn’t responding the way it used to, this episode will give you a clearer understanding of what’s actually going on—and how to start fixing it.

What You’ll Learn

The difference between acute and chronic inflammation
How stress from all areas of life adds up
Why cortisol isn’t bad—but chronic elevation is
How inflammation leads to insulin resistance
Why you feel hungrier when you’re inflamed
The real reason “eat less, move more” often fails
How to structure your lifestyle for sustainable fat loss

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

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Fitness Q&A: Kettlebells or Dumbbells First? Knee Sleeves, Deadlifting After 40 & Seed Oils | #096 May 07, 2026

In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down one of the most misunderstood concepts in fitness: why training less can actually produce better results.

If you’ve been grinding in the gym, struggling to stay consistent with a busy schedule, or feeling like your workouts aren’t delivering the same results as they used to, this episode will help you simplify and refocus your approach.

Judd answers 8 listener questions covering strength training, fat loss, mobility, and how to train effectively as you get older. He explains why advanced athletes need less volume, how to balance intensity and recovery, and what really matters when time is limited.

This episode is especially valuable for busy professionals, parents, and anyone trying to stay strong, lean, and healthy without spending hours in the gym.

What You’ll Learn in This Episode:

Why advanced lifters should train less, not more
How to build a home gym (kettlebells vs dumbbells)
The truth about mobility work and when it actually matters
Whether knee sleeves are worth using
Deadlifting after 40: what to adjust and why
How to stay in shape with only 2–3 hours per week
Why “eat less, move more” doesn’t work for fat loss
The benefits of calorie cycling for energy and metabolism
Seed oils, inflammation, and what actually matters

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Kettlebell Training for REAL LIFE Strength, Power & Mobility with Clifton Harski | #095 May 05, 2026

In this episode of the Judd Lienhard Podcast, Judd sits down with kettlebell expert Clifton Harski to unpack how to build real-world strength, power, and mobility without needing to train like a professional athlete.

Clifton breaks down why kettlebells are one of the most effective—and misunderstood—tools in fitness. From their unique design to their ability to train power in multiple directions, kettlebells offer a level of versatility that traditional barbells and machines often can’t match.

The conversation dives into the concept of “training for life,” where the goal isn’t just lifting heavier weights, but improving how your body moves and performs in everyday situations. Whether it’s picking up your kids, loading heavy objects, or simply staying injury-free, Judd and Clifton explain how to create more “margin” in your physical capabilities so daily tasks feel easier and safer.

They also challenge common fitness industry beliefs—like the obsession with one-rep max strength—and explore why training for power and movement quality may be more important for most people. Clifton shares how multi-directional training can help prevent injuries, especially for people who haven’t moved outside of straight lines in years.

If you’re someone with limited time, space, or equipment, this episode is especially valuable. Clifton outlines how to build an effective home gym with minimal tools, how to progress your workouts without constantly adding weight, and how to blend kettlebells with other training methods.

This episode is packed with practical advice for anyone looking to get stronger, move better, and train smarter—whether you’re a beginner or an experienced lifter.

What You’ll Learn:

Why kettlebells are ideal for real-life strength and movement
How to build power without heavy barbells
The importance of multi-directional training
What “functional strength” really means
How to train athleticism without playing sports
Simple home gym essentials that actually work
How to progress without relying on heavier weights
Why most people misunderstand strength and power

Connect with Clifton Harski

Instagram: https://www.instagram.com/cliftonharski

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Muscle Splits, Balance Lifting with Marathon Prep & Kettlebell Training | #094 Apr 30, 2026

To be considered for personal training, fill out my survey or email team@juddlienhard.com
https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=957c823a5f&attribution=false&utm_source=ig&utm_medium=social&utm_content=link_in_bio

In this Q&A episode, Judd Lienhard answers listener questions on strength training, endurance, and performance optimization.

Topics include:

The best workout splits for building muscle and strength
How to maintain size while training for a marathon
Programming for older adults and improving longevity
Speed training fundamentals and injury prevention
Kettlebell training and athletic performance
Strength strategies for fighters

This episode is packed with practical advice to help you train smarter, stay consistent, and get better results.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Ben Barker: Discipline, Fitness, and Fatherhood | #093 Apr 28, 2026

In this episode, Judd sits down with Ben Barker to talk about what it really takes to stay disciplined, fit, and present as a dad in today’s world.

Ben has built a following by helping busy fathers train at home, stay athletic, and simplify fitness without letting it take over their lives. This conversation goes far beyond workouts—it’s about how discipline in one area of life carries into everything else.

They break down why so many men fall out of shape in their 30s and 40s, how comfort and convenience are working against us, and why building strength and athleticism is about more than just aesthetics.

You’ll also hear practical insights on sprint training, full-body workouts, balancing family life, and how to involve your kids in your fitness journey instead of letting it compete with your time.

Toward the end, the conversation shifts into something deeper—how fitness connects to faith, stewardship, and being physically capable enough to show up for your family and community when it matters most.

In this episode:

Why discipline matters more than motivation
The biggest reasons men get out of shape in their 30s and 40s
How modern life makes staying fit harder than ever
Sprint training and why it’s one of the most powerful tools for performance
Full-body workouts vs traditional “bro splits”
Training at home with kids and making fitness part of family life
The importance of daily movement (walking, rucking, staying active)
Balancing fitness goals with being a present husband and father
Fitness as a form of stewardship and service

Connect with Ben Barker

Instagram: https://instagram.com/benbarkerfitness

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: How Much Protein You Really Need, Rucking Safely & ACL Tears | #092 Apr 23, 2026

To be considered for personal training, fill out my survey or email team@juddlienhard.com

https://us21.list-manage.com/survey?u=83e092c07ea55de8a86df56ea&id=957c823a5f&attribution=false&utm_source=ig&utm_medium=social&utm_content=link_in_bio

In this Q&A episode, I answer some of the most common (and misunderstood) questions around training, nutrition, and real-world performance.

We cover everything from protein intake and fat loss to how to structure your workouts, prevent injuries, and why athleticism actually matters in everyday life—not just sports.

If you’ve ever been confused about how much protein you really need, how to split up your leg training, or how to train in a way that actually translates outside the gym, this episode will give you clarity.

Topics include:

How much protein you actually need (and why it might be less than you think)
The impact of resistance training on protein requirements
How to structure leg workouts (quads vs hamstrings vs full leg)
How to start rucking safely and progress without injury
Advice for people dealing with ACL injuries
Why athleticism matters for real-life performance
Calorie deficit vs hitting your protein goal for fat loss

I also share some insights from my time in the military and how that shaped my approach to training, movement, and physical preparedness.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Why Your Workouts Aren't Translating to Real Life: Open vs. Closed System Training Explained | #091 Apr 21, 2026

In this episode of the Judd Lienhard Podcast, I break down one of the most overlooked concepts in fitness and performance: open system training.

Most people spend years getting stronger in the gym—but still feel unathletic in real life. If that sounds familiar, this episode will explain exactly why.

I challenge the traditional idea that closed chain exercises are inherently more “functional,” and introduce a different way to think about training—one that better reflects how the body actually moves and interacts with the real world.

We get into:

The difference between open system and closed system training
Why most gym programs don’t translate to real-life movement
How athletes actually train for performance
The role of speed, acceleration, and ballistic movement
Why plyometrics, sprinting, and throwing matter
How to structure your workouts for real-world strength

If you want to feel stronger, faster, and more athletic outside the gym—not just inside it—this episode will change how you approach your training.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Stay in Shape While Working a Seated Job & Reducing Stubborn Belly Fat | #090 Apr 16, 2026

In this Q&A, Judd answers some of the most common questions around strength training, fat loss, and nutrition.

Topics covered include:

Should you use power movements as a warm-up?
The best way to train during a cut
Fixing discomfort in Zercher squats
Managing and training around lower back pain
The truth about stubborn belly fat
How to fuel early morning workouts
Fat loss strategies for truck drivers and busy lifestyles
The ideal daily breakfast
Essential home gym equipment

This episode is packed with practical advice you can apply immediately to train smarter, build strength, and improve body composition.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Why I Chose to Lose Muscle (And Feel Better Than Ever) | #089 Apr 14, 2026

In this episode, Judd breaks down why he made the difficult decision to intentionally lose muscle—and how it completely transformed his health, energy, and quality of life.

After years of prioritizing size, strength, and performance, Judd found himself at his biggest and leanest… but also feeling his worst. Constant joint pain, low energy, and decreased mobility led him to rethink everything.

Now, after dropping significant weight, he shares why less muscle has actually made him feel better, move better, and live better.

This episode covers:

The hidden downsides of excess muscle
Why health should take priority over aesthetics
How aging changes your training approach
The mental challenge of losing size
Nutrition shifts: macros vs micronutrients
Hormones, recovery, and longevity

If you’re a lifelong lifter or someone navigating fitness as you get older, this episode will give you a new perspective on what it really means to be healthy.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Nutrition Timing, Protein Intake & Multivitamins | #088 Apr 09, 2026

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In this Q&A episode of The Judd Lienhard Podcast, Judd answers some of the most common—and misunderstood—questions around fitness, nutrition, and performance.

From the anabolic window to protein intake per meal, this episode breaks down what actually matters when it comes to building muscle, losing fat, and optimizing your training.

Judd explains why nutrition timing isn’t as black and white as people think, how to properly fuel your workouts, and why the classic “20 grams of protein per meal” idea is completely misunderstood.

He also dives into topics like cold plunging, supplements, heart rate and hypertrophy, and even whether nicotine can enhance performance.

If you’re looking for clarity in a space filled with conflicting advice, this episode gives you a practical framework you can apply immediately.

In This Episode

Is the anabolic window real?
How much protein can you absorb in one meal?
How to time your meals for fat loss and performance
Does heart rate impact muscle growth?
Cold plunging: when and how to use it
Multivitamins vs targeted supplementation
Nicotine and cognitive performance
Training first thing in the morning

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How to Structure Your Workouts to Lose Fat and Keep Muscle | #087 Apr 07, 2026

DM me “SHRED” on Instagram for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.
This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

In this solo episode of The Judd Lienhard Podcast, Judd breaks down how to structure your training if your goal is to lose fat while maintaining muscle, strength, and athletic performance.

He explains why most fat loss programs fail: not because of diet alone, but because of how people train when they’re in a calorie deficit.

Instead of relying on outdated strategies like light weights, excessive cardio, or “fat-burning zones,” Judd walks through a complete weekly training structure that combines strength training, interval work, and conditioning.

You’ll learn how to:

Maintain muscle and strength while dieting
Structure your workouts across the week
Use different types of cardio effectively
Avoid losing athletic performance during fat loss

This episode is a complete framework for anyone looking to get lean without sacrificing performance.

In This Episode

Why training should change when dieting
The best workout split for fat loss
Strength training vs cardio for fat loss
Speed intervals vs high intensity intervals
How to maintain muscle while cutting
The importance of neural load and recovery

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: How to Structure Your Training & Nutrition Plan | #086 Apr 02, 2026

DM me “SHRED” on Instagram for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.
This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

In this Q&A episode of The Judd Lienhard Podcast, Judd answers real questions on training, nutrition, and performance—breaking down what actually matters when it comes to building muscle, losing fat, and avoiding plateaus.

He covers how to structure full-body workouts, the best training split if you only have a few days in the gym, and how to balance strength training with cardio or sports.

Judd also dives into nutrition, explaining why calorie timing is often overhyped, how to think about food as fuel, and what adjustments to make when dieting.

This episode is packed with practical takeaways you can apply immediately—whether you’re just starting out or looking to optimize your training.

In This Episode

How to structure a full-body workout
Best workout split for limited training days
How to avoid plateaus in the gym
Distance running vs sprint training
Calories vs nutrient timing
How to eat for performance and fat loss
What macros to adjust when dieting

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How to Get Shredded in 6 Weeks | #085 Mar 31, 2026

Comment “SHRED” on my recent Instagram post (linked below) for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.
This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!
https://www.instagram.com/p/DWRrNqPkZFF/

In this solo episode of The Judd Lienhard Podcast, Judd breaks down exactly how to get shredded in 6 weeks without falling into the common traps that lead to burnout, muscle loss, and weight regain.

Instead of focusing on extreme dieting or endless cardio, Judd explains why fat loss starts with improving your health, metabolism, and hormonal balance first.

He walks through the four key pillars of getting lean:

Hormones
Diet and nutrition
Recovery and sleep
Exercise

You’ll learn why most people fail when they jump straight into cutting calories, how to structure your training for fat loss, and why cycling your calories is far more effective than staying in a constant deficit.

Judd also covers gut health, protein intake, cardio strategy, and the role of metabolic flexibility—giving you a complete framework for getting lean and staying lean.

In This Episode

Why “eat less, move more” doesn’t work
How to boost your metabolism before dieting
The role of hormones in fat loss
Why gut health matters for getting lean
How to structure cardio and strength training
The best way to cycle calories
How to avoid losing muscle while dieting

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: How to Build Muscle & Lose Fat the Right Way | #084 Mar 26, 2026

Comment “SHRED” on my recent Instagram post (linked below) for MASS METHOD: SHRED, my 6-week challenge built to strip fat, build athletic muscle, and transform your body before summer.
This is my favorite challenge to-date. I partnered with Playbook & they’re giving away $50,000 in cash prizes to challenge winners. We start April 13th!

https://www.instagram.com/p/DWRrNqPkZFF/

In this Q&A episode of The Judd Lienhard Podcast, Judd breaks down how to build muscle, lose fat, and structure your training without burning out or falling into the cycle of extreme dieting and inconsistency.

He answers real listener questions on workout splits, balancing cardio with strength training, and why so many people struggle to keep weight off long-term. If you’ve ever felt stuck trying to gain muscle while doing cardio—or frustrated losing and regaining the same weight—this episode gives you a clear, practical framework to move forward.

Judd also dives into how to grow stubborn muscle groups (like legs), fix strength imbalances, and why relying only on compound lifts might be limiting your progress.

In This Episode:

How to structure a workout split for strength and functionality
Can you build muscle while doing endurance cardio?
How long it actually takes to see body composition changes
Why most people regain the same 10–15 pounds every year
The biggest mistakes in fat loss and muscle building
How to grow your legs and fix imbalances effectively
The role of habits vs motivation in long-term fitness success

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How to Get Strong & Conditioned After 40 (Complete Training Blueprint) | #083 Mar 24, 2026

If you want to get strong and conditioned as hell, especially after 40, this episode breaks down exactly how to do it.

In this solo episode, Judd lays out a complete training framework built around simplicity, effectiveness, and long-term results. No fluff, no gimmicks—just the principles that actually move the needle.

Instead of obsessing over perfect exercises or complicated programs, Judd explains how to think like a coach:
👉 What adaptations you need
👉 What stimulus creates those adaptations
👉 How to dose your training for results

This episode walks through the exact structure you can follow to build real strength, improve conditioning, and stay athletic as you age.

💪 In this episode, you’ll learn:

The 6-3 rule for strength training
The 6 foundational movement patterns
How to train strength without burning out
The right balance between lifting and conditioning
Why power becomes more important as you age
How to structure your week for maximum progress
The difference between looking fit vs. being truly strong
The biggest mistakes people make with training after 40

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: The Truth About Testosterone, TRT, Supplements & Building Strength | #082 Mar 19, 2026

To be considered for my upcoming event at my gym in Austin, TX, DM me "ATX" on Instagram!

In this Q&A episode of the Judd Lienhard Podcast, Judd answers a wide range of listener questions covering testosterone, TRT, supplements, strength training, and overall performance.

He starts by breaking down one of the biggest misconceptions in fitness and health today: testosterone levels. Judd explains why your numbers alone don’t determine how you feel, perform, or whether you actually need TRT. He dives into how lifestyle factors like sleep, stress, and overall health play a much bigger role than most people think.

The conversation also covers the different stages of hormone optimization—from natural approaches, to compounds like enclomiphene and HCG, all the way to testosterone replacement therapy. Judd shares his honest thoughts on when these options might make sense, and the long-term considerations that come with them.

On the supplement side, he walks through his personal daily stack, including what he takes for performance, recovery, and general health. He also touches on what actually matters versus what’s often overhyped in the supplement industry.

Training is another major focus of this episode. Judd outlines what an effective 3-day workout routine should look like for building strength and size, why total body training is often the best approach, and how to stay consistent long term.

Additional topics include:

What to drink during workouts for better performance
Using BPC-157 for recovery
Getting back into training after time off (including post-pregnancy)
The reality of running a steroid cycle vs staying on TRT
Whether squats and deadlifts are necessary for building strength

This episode is a mix of practical advice, real-world experience, and honest perspective—without the fluff.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How to Build Big Muscles: The Fundamentals of Hypertrophy Training | #081 Mar 17, 2026

In this episode of the Judd Lienhard Podcast, Judd breaks down the fundamentals of hypertrophy training and explains what actually works when it comes to building bigger muscles.

Muscle growth is often overcomplicated in the fitness industry, but Judd explains why the most effective hypertrophy principles are actually very simple. Drawing from over 15 years of experience as a strength and performance coach, Judd walks through the key variables that drive muscle growth.

In this episode you'll learn:

• The most effective rep range for hypertrophy
• Why full range of motion matters for muscle growth
• How training tempo impacts hypertrophy
• How many sets per week build the most muscle
• How close to failure you should train
• The best training splits for muscle growth
• The best exercises for each major muscle group

Judd also discusses why many people struggle to build muscle despite training regularly, and how consistency, intensity, and nutrition play a major role in long-term progress.

If your goal is building muscle, gaining size, and improving hypertrophy training, this episode will give you a practical framework you can apply immediately.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Shoulder Pain Fixes, Training Shoes & Music for Workouts | #080 Mar 12, 2026

To be considered for my upcoming events I'm hosting at my gym in Austin, TX, DM me "ATX" on Instagram!

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener-submitted questions covering strength training, injury prevention, longevity, and practical performance advice.

The episode opens with a discussion on dead hangs vs farmer’s carries as potential indicators of strength and longevity. While both exercises challenge grip strength, Judd explains why loaded carries may provide broader benefits by developing grip endurance, core stability, and gait mechanics at the same time. These types of movements better mimic real-world physical demands and contribute to long-term physical resilience.

Judd also dives into one of the most common issues lifters deal with: shoulder pain and impingement. He explains why the shoulder joint is uniquely vulnerable due to its need for both mobility and stability, and why simply balancing pushing and pulling exercises may not be enough to keep shoulders healthy. He outlines the importance of strengthening external rotation muscles, improving scapular movement, and incorporating exercises that build long-term joint stability.

Another major topic in this episode is biceps tendonitis and shoulder irritation during training. Judd shares practical ways to keep training while recovering, including adjusting pressing grip width, using variable resistance like bands or chains, reducing range of motion temporarily, and incorporating movements like landmine presses and push-up variations to reduce stress on the shoulder joint.

The conversation also covers the ongoing debate around minimalist training shoes vs cushioned running shoes. Judd explains why footwear alone doesn’t determine foot strength and why walking mechanics and gait patterns play a much larger role in long-term joint health.

Later in the episode, Judd explains how he would structure strength training while preparing for an ultramarathon, focusing on maintaining strength with minimal fatigue by using low volume, high intensity lifting.

Additional topics include:

Music choices for heavy lifting days
Judd’s experience with Ranger School and military selection
Massage therapy vs chiropractic treatment for recovery
How to get started with the MASS Method training app
Judd’s top five recommended books on psychology, leadership, and society

If you enjoy practical conversations about strength, performance, resilience, and training for life, this episode delivers insights you can immediately apply to your training.

📚 Books Referenced by Judd:
1. Sapiens: A Brief History of Humankind — Yuval Noah Harari
https://www.amazon.com/Sapiens-Humankind-Yuval-Noah-Harari/dp/0062316095
2. The Righteous Mind: Why Good People Are Divided by Politics and Religion — Jonathan Haidt
https://www.amazon.com/Righteous-Mind-Divided-Politics-Religion/dp/0307455777
3. The Prince — Niccolò Machiavelli
https://www.amazon.com/Prince-Niccolo-Machiavelli/dp/1530915684
4. The 48 Laws of Power — Robert Greene
https://www.amazon.com/48-Laws-Power-Robert-Greene/dp/0140280197
5. Coming Apart: The State of White America, 1960–2010 — Charles Murray
https://www.amazon.com/Coming-Apart-State-White-America-1960-2010/dp/030745343X

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

The Worst Fitness Advice You Still Believe (Part 2) | #079 Mar 10, 2026

In this episode of the Judd Lienhard Podcast, Judd breaks down more of the worst fitness advice still being taught in gyms today and explains why many common training rules are outdated, misunderstood, or applied without context.

Judd has seen countless training myths repeated by trainers, influencers, and gym culture in general. The problem isn’t always that these ideas are completely wrong, it’s that they’re often applied as rigid rules instead of tools.

In part two of this series, Judd tackles five more pieces of commonly repeated fitness advice that may actually be holding people back in their training.

Topics include the myth of always keeping your “chest up and back flat,” why lifters are often told to stay on their heels, the long-standing warning to never let your knees go past your toes, the debate around slow essentrics, and why many lifters misunderstand the purpose of lifting straps.

Judd explains how real strength training should focus on context, progression, and adaptability, rather than blindly following dogmatic cues. You’ll learn how athletes actually move, why tendon strength and joint resilience matter, and how different training strategies can be used to build strength, power, and durability over time.

If you’ve ever been confused by conflicting advice in the gym, this episode will help you understand why so many common lifting rules don’t tell the whole story.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Why People Fail Their Fitness Goals, Tendonitis Recovery & Nervous System Training | #078 Mar 05, 2026

Why do so many people struggle to reach their fitness goals—even when they’re motivated and training consistently?

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions about training habits, recovery strategies, tendon health, nervous system fatigue, and how to build a sustainable approach to fitness. The conversation starts with one of the most important topics in fitness: why most people fail to reach their goals.

According to Judd, the real reason people fail isn’t usually the workout program—it’s the lack of foundational habits that support consistency. The gym is often the end result of systems and routines that happen outside the gym, including planning, recovery, adaptability, and lifestyle structure.

Judd also shares the mobility and active recovery tools he uses regularly, including rope flow training and rebounder work, and explains why low-impact movement can play a powerful role in keeping the body healthy between hard training sessions.

Other listener questions lead to discussions on bone density, inflammation and colon health, tendonitis recovery strategies, and how athletes can structure training around nervous system load rather than simply movement patterns.

You’ll also hear Judd explain the concept of undulating neural loading (UNL)—a training system that alternates high-intensity neural stress with lower-intensity days to allow proper nervous system recovery and maximize performance.

The episode wraps up with a conversation about recovery metrics like HRV, grip strength, sleep quality, and other signs that your nervous system might be fatigued.

If you want to train smarter, avoid injuries, and build a fitness routine that actually lasts, this episode is packed with practical insights.

00:00 Why people fail their fitness goals
00:38 The real foundation of consistent training
01:48 Mobility work and active recovery routines
02:54 Strengthening bones through training and nutrition
03:47 Colon health, inflammation, and diet
05:41 Tendonitis recovery and Achilles injury prevention
09:32 Understanding undulating neural loading (UNL)
12:28 Training according to HRV
13:21 How to evaluate recovery and readiness
15:43 Signs of nervous system fatigue
16:04 What it means to train your nervous system
18:35 Listener question: Emily the chocolate lab

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

The Worst Fitness Advice You Still Believe (Part 1) | #077 Mar 03, 2026

In Part 1 of this two-part series, Judd breaks down five of the most common pieces of fitness advice that sound smart — but often limit your progress.

From “you have to train to failure” to “just stick to the basics,” this episode challenges the black-and-white thinking that dominates the strength and conditioning world. Judd explains why context matters, why intensity doesn’t replace volume, and how rigid thinking around form and programming can hold back both beginners and experienced lifters.

Drawing from 15+ years as a strength and performance coach, former Army Ranger, and college linebacker, Judd dives into the physiology and real-world application behind what actually builds muscle, strength, and athletic performance — without unnecessary burnout or injury.

In This Episode:

Why training to failure isn’t necessary (and when it makes sense)
The real role of soreness in muscle growth and recovery
Volume vs. intensity — and why both matter
Strict form vs. intelligent movement strategy
What “stick to the basics” really means
How beginners should approach leg training
Minimal effective dose vs. optimal training dose

If you’ve ever felt confused by conflicting training advice or frustrated by stalled progress, this episode will help you rethink your approach.

Part 2 coming soon.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Calorie Deficits, Volume, Breathing & Performance | #076 Feb 26, 2026

In this Q&A episode Judd answers listener questions on muscle growth, recovery, training splits, calorie deficits, cardio interference, high-intensity training, and the breathing strategies nobody talks about.

If you’ve ever wondered:

Can you build muscle in a calorie deficit?
How do you recover faster from heavy training sessions?
What’s the best training split for strength, mobility, and explosiveness?
How do you keep muscle while cycling a lot?
Are superfoods actually useful for muscle growth?
Is high-intensity training the answer?
How do you consistently find the energy to train?

This episode covers it all — with practical, evidence-based insight.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Train Your Hips: Why the Basics Aren't Enough | #075 Feb 24, 2026

The hips are the foundation for everything.

If your hips aren’t strong, mobile, and stable — your knees, lower back, and performance will eventually pay the price.

In this episode, I break down why squats and deadlifts alone are NOT enough to build truly strong, healthy hips — and why most men are neglecting some of the most important movement patterns in the body.

We dive into:

Why hip flexor training is one of the most ignored areas in men’s fitness
The real reason I prioritize lunges over heavy bilateral squats
How weak abductors and internal rotators contribute to knee pain and ACL tears
The role of the sacroiliac joint and lumbar-sacral articulation in back health
Lower cross syndrome and anterior pelvic tilt
Sciatica, piriformis syndrome, and hip imbalance
Why gait speed and hip function determine long-term independence
The missing pieces in most strength programs

Most lifters train hip extension (squats, deadlifts, hip thrusts).
Very few train:

• Hip flexion
• Internal and external rotation
• Abduction and adduction
• Frontal plane stability
• Transverse plane control

Your hips are a true ball-and-socket joint. They’re designed to move in every plane — not just up and down.

If you want longevity, performance, durability, and strength that actually carries over to real life, you need more than the basics.

Train smarter.
Move better.
Protect your spine and knees.

If this episode helped you, share it with someone who only trains “bench, squat, deadlift” and needs to hear this.

Start training your hips now — your future self will thank you.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

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Fitness Q&A: Training After 35, Strength, Recovery, VO2 Max, Fat Loss & Injury Rehab | #074 Feb 19, 2026

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions on strength training after 35, recovery after 45, VO2 max vs sprint training, fat loss for trained athletes, injury rehab strategies, and how to stay athletic for life.

If you’re navigating midlife training adjustments, trying to maintain muscle during injury recovery, or wondering whether VO2 max workouts are worth the hype, this episode delivers practical, no-BS coaching insight.

Judd dives deep into the biggest training mistakes men make after 35, why nutrition habits often matter more than training tweaks, and how to structure strength and power work without burning out your nervous system.

This is a comprehensive conversation about longevity-focused training — not just getting stronger, but staying capable, mobile, and resilient into your 40s, 50s, and beyond.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Velocity-Based Training Explained: How to Build Strength, Speed & Power with Bryan Mann | #073 Feb 17, 2026

What if the way you’ve been training for strength is actually limiting your power?

In this episode, Judd sits down with Dr. Bryan Mann — pioneer of velocity-based training (VBT), former University of Missouri strength coach, and professor of Performance Physiology at Texas A&M — to break down how measuring bar speed can completely change the way you train.

Bryan coined the term “velocity-based training” and helped bring it into Division 1 athletics. But this conversation goes far beyond elite football weight rooms.

Contact Bryan:

If you are interested in applying for Bryan's program for the Fall of 2026, even though the portal is technically closed, they are willing to make an exception for Judd's listeners. You have until March 15th to email Bryan at the address below directly expressing interest and then Bryan will send out a link to all interested people.

jbryanmann@tamu.edu

https://www.instagram.com/jbryanmann/

https://knsm.tamu.edu/programs/performance-physiology-strength-conditioning-m-s/

You’ll learn:

• What velocity-based training really is (and how simple it can be)
• Why maximal intent matters more than load percentage
• How stopping sets before failure can improve strength faster
• The difference between strength-speed and speed-strength
• How to find your peak power and train in the right zone
• Why bands and chains can unlock new adaptations
• How to use velocity loss for hypertrophy vs strength
• Why sprinting and jumping are essential — even for non-athletes
• The #1 predictor of staying out of a nursing home
• How power training improves gait speed in Parkinson’s patients

Bryan explains that strength raises your ceiling — but velocity determines how much of that strength you can actually express.

Most lifters get strong… but not powerful.

And for aging populations, power might matter even more than strength. Bryan shares groundbreaking research showing that high-velocity resistance training improves habitual gait speed in Parkinson’s patients — even when they weren’t instructed to walk faster.

This episode is for:
• Athletes
• Coaches
• Lifters stuck at plateaus
• Anyone who wants to train smarter
• Anyone who cares about long-term functional independence

If you’ve ever wondered whether grinding to failure is really necessary… or if there’s a better way to build explosive strength — this conversation is for you.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Plyometrics for Tendon Health, Training Over 40, Sleep Optimization & Smart Recovery | #072 Feb 13, 2026

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions covering plyometrics, tendon health, bone density, sleep hygiene, recovery, aging as an athlete, barefoot shoes, sled alternatives, and how to train intelligently over 30 and 40.

The biggest takeaway? If you care about long-term joint health and resilience, frequent extensive plyometrics may be one of the most important tools you’re not using.

Judd breaks down the difference between extensive vs intensive plyometrics, how aging affects your ability to tolerate high-impact work, and why incline sprints, stair jumps, sled drags, and split jumps can be smarter options as you get older.

He also dives into practical strategies for:

Improving sleep hygiene and bedtime routines
Training effectively when you can’t get ideal sleep (new parents, busy professionals)
Using supplements like magnesium, GABA, and creatine strategically
Choosing barefoot shoes for foot health
Replacing sled work with heavy carries or hill work
Managing slight scoliosis and muscular imbalances
Handling training partners who constantly critique your form
Calorie intake for performance and dieting
Adapting your mindset as you age and accumulate injuries

Judd also shares personal reflections on training in his 40s — including dealing with joint wear, previous injuries, and the mental shift required to stay productive without chasing what your body no longer tolerates well.

If you’re an athlete over 30, a lifter focused on longevity, or someone who wants to build a body that lasts decades — this episode delivers practical, no-nonsense advice.

Key Topics Covered:

Why plyometrics improve tendon strength and bone density
How often to do plyometrics over 30
Extensive vs intensive jumps
Sleep quality vs sleep quantity
Recovery strategies when life limits your sleep
Barefoot shoe recommendations
Sled alternatives for conditioning
Training around structural imbalances
The psychology of aging as a lifter

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Turkish Getups, Training to Failure, HIIT Myths, Monster Glutes & Smart Programming | #071 Feb 12, 2026

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions covering strength training, functional fitness, workout programming, and some of the most debated topics in the gym world.

Judd breaks down why the Turkish getup may be the single most valuable exercise for overall health and athleticism, explains whether compound lifts are enough on their own, and shares how to structure training blocks when you’re chasing multiple goals like strength, power, speed, and endurance.

This episode also dives into the resurgence of low-volume high-intensity training (HIT), when it can actually be useful, and why long-term progress still requires smart volume and consistency.

Other topics include training to failure, Jefferson curls, Olympic cleans, glute development (yes, even for men), and whether decline bench deserves a spot in your program.

If you want practical, science-backed training advice without the noise, this one covers it all.

In This Episode, Judd Covers:

Why Turkish getups are unmatched for functional strength
Compound lifts vs isolation work (the 80/20 rule)
How to organize strength, power, and conditioning together
The truth about low-volume high-intensity training (HIT)
What to do when you miss your rep target mid-set
How men can build monster glutes with smarter training
Jefferson curls: benefits, risks, and proper progression
Olympic cleans: how much is strength vs skill
Why training to failure isn’t necessary (and when it is)
Decline bench press for full chest development

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Endurance, Recovery, and Real MMA Conditioning with Bo Sandoval | #070 Feb 10, 2026

In this episode of the Judd Lienhard Podcast, Judd sits down with Bo Sandoval, former Director of Strength & Conditioning at the UFC Performance Institute and current professor at Texas A&M, to unpack how elite fighters actually train — and why most athletes misunderstand conditioning, endurance, and recovery.

Bo has worked with world champions, Olympic athletes, and elite MMA fighters across every weight class. Drawing from years inside the UFC Performance Institute, he explains why fighters often gas out, how poor energy system development limits performance, and why doing more training is often the fastest way to get worse.

This conversation breaks down the real science and application behind:

Why most fighters don’t follow a true year-long training plan
The role of general physical preparation (GPP) in combat sports
How aerobic capacity impacts recovery between rounds
Metabolic flexibility and why many athletes burn carbs at rest
Zone 2 vs zone 3 vs lactate threshold training
Why lactic acid isn’t the enemy
Conditioning differences between strikers and grapplers
Strength training mistakes common in MMA
How elite performance teams integrate coaches, PTs, and sports science
Lessons fighters can teach everyday athletes about durability and longevity

Bo also shares insights on athlete buy-in, coaching communication, and why fundamentals — not flashy workouts — are what separate elite performers from burned-out athletes.

Whether you’re a fighter, coach, strength professional, or just someone trying to train smarter and recover better, this episode delivers practical insights you can actually apply.

FOLLOW BO

https://www.instagram.com/bo.sandoval/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Build Discipline Without Motivation (Training, Recovery & Injury Resilience) | #069 Feb 05, 2026

In this Q&A episode of The Judd Lienhard Podcast, Judd answers listener questions on discipline, training consistency, injury recovery, nutrition timing, supplements, sauna use, and long-term health.

Judd breaks down why motivation is unreliable — and how real discipline is built through simple systems, preparation, and understanding how the body actually adapts. From getting out of bed when the alarm goes off, to rebuilding training after injury, to knowing when to train around pain instead of pushing through it, this episode delivers practical, experience-driven advice.

Topics covered include how Judd structures his supplements, why he stacks calories later in the day, whether fasted training actually matters, how rebounder work supports joint health, and how to progressively rebuild strength after long layoffs. Judd also shares his personal health and training priorities moving forward, with a strong emphasis on longevity, tissue health, and sustainability.

This episode is for anyone struggling with consistency, coming back from injury, or looking to train smarter for the long run — without relying on hype or short-term motivation.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Best Foods & Supplements for Leaning Out | #068 Feb 03, 2026

In this solo episode of the Judd Lienhard Podcast, Judd breaks down one of the most controversial and misunderstood topics in fitness: the best foods and supplements for getting lean and staying lean long-term.

While many people obsess over calorie counting, Judd explains why sustainable fat loss is about much more than just eating less. The real key is choosing foods that keep you full, fight cravings, support gut health, reduce inflammation, and help you maintain muscle while leaning out.

This episode is packed with practical nutrition strategies that don’t require extreme dieting, low-carb rules, or constant food tracking — just simple principles that work.

In this episode, Judd covers:

Why losing weight is different from staying lean
The best foods for fullness: water, protein, and fiber
Why dehydrated carbs like chips and crackers make dieting harder
How to satisfy sweet cravings with fruit and yogurt
Comfort foods like soups, stews, and chili that actually help fat loss
The overlooked role of inflammation in body composition
Gut health foods like fermented vegetables and fiber
Judd’s go-to supplements for leaning out, including creatine and omega-3s
Sleep supplements that improve fat loss results
Energy and recovery support with magnesium, taurine, and B vitamins

Whether you’re trying to get lean for the first time or stay lean year-round, this episode provides a realistic framework you can apply immediately.

Checkout Judd's Training App & Merch: JuddLienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Supplements, Cardio Programming, Dead Hang Time, and Smarter Training | #067 Jan 29, 2026

In this week’s Q&A, Judd answers a wide range of listener training questions: from dead hang time and grip strength to cardio structure, hypertrophy programming, and the supplements that actually matter.

Judd breaks down why fitness doesn’t need to be overly complicated, how consistency beats perfection, and how to train effectively even with a demanding schedule. He also shares practical advice on conditioning, muscle gain without excessive bulking, and how to extend training blocks while still making progress.

Whether you’re focused on longevity, strength, performance, or simply getting healthier, this episode is packed with actionable takeaways.

Topics Covered

Dead hang time, grip strength, and long-term health
How to structure training with long work hours, commuting, and kids
The best way to approach conditioning with only 3 hours per week
What to do after completing Mass Method Hypertrophy in the app
Judd’s cardio framework: Zone 2, threshold/VO2 max, anaerobic power
Thoughts on the popular 80/20 cardio training method
Bulgarian split squat loading: contralateral vs ipsilateral benefits
Band training safety and preventing bands from snapping
Do you need a calorie surplus to gain muscle without “bulking”?
The best supplements for strength, performance, and general health
Extending training blocks and adding more running without losing progress

⸻

💪 Train With Judd

Get access to Judd’s full training system, including strength, speed, mobility, and conditioning programs — all built for real people with real lives.

👉 Start your 7-day free trial: JuddLienhard.com

⸻

⭐ Support the Show

If you enjoy these Q&A episodes, please follow, rate, and review The Judd Lienhard Podcast on Apple Podcasts. It helps the show grow and reach more people who want to train smarter.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Lower Body Exercises Ranked: S–F Tier for Real-World Function & Longevity | #066 Jan 27, 2026

In this solo episode of The Judd Lienhard Podcast, Judd ranks common lower body exercises from S–F tier based on real-world functionality, injury risk, and long-term return on investment for the general population.

This is not a bodybuilding or max-strength ranking. Instead, Judd breaks down which upper body movements actually carry over to daily life, athletic durability, and longevity — and which popular lifts may be overrated or unnecessarily risky for most people.

You’ll hear Judd explain:

Why barbell back squats aren’t the “king” for most lifters
Why conventional deadlifts quickly become low-return for experienced trainees
Why Bulgarian split squats, sled pushes, and step-ups dominate for real-world strength
How pelvic movement, foot strength, and lower-leg development are usually ignored
Why leg press machines and calf raises often waste time (or worse)
Which exercises actually protect knees, hips, and backs long-term

This episode is especially valuable if you:

Train for longevity, not just numbers
Want strong legs without beating up your joints
Feel stuck doing the same “classic” lifts without progress
Coach clients or athletes and need better exercise selection

If you care about training smarter, staying healthy, and building strength that actually carries over to life, this episode will change how you think about upper body exercise selection.

Checkout Judd's Training App & Merch: JuddLienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Strength Training, Aging Well, Muscle Gain & Injury Prevention | #065 Jan 22, 2026

In this Fitness Q&A episode of The Judd Lienhard Podcast, Judd answers rapid-fire listener questions — covering strength training, longevity, muscle gain, recovery, injury prevention, and real-world fitness programming.

This episode dives into what actually matters for building a strong, capable body at any age, without chasing trends, gimmicks, or burnout.

Topics covered include:

•Why non-contact injuries are rising in football and field sports

•How “ectomorph” body types should eat and train to gain muscle

•What fitness goals should look like at 50, 60, and 70+

•Minimal effective dose strength training for long-term health & longevity

•Creatine dosing for performance and cognitive benefits

•Best foods and meal structures for muscle growth

•How to start sprinting safely after 50

•Training structure for youth athletes vs adults

•Managing training around herniated or bulging discs

•How to lift while playing sports like rugby or tennis

•Carb cycling, recovery tools, sauna routines, and real-world nutrition

•Judd’s favorite core exercises and movement principles

⸻

💪 Train With Judd

Get access to Judd’s full training system, including strength, speed, mobility, and conditioning programs — all built for real people with real lives.

👉 Start your 7-day free trial: JuddLienhard.com

⸻

⭐ Support the Show

If you enjoy these Q&A episodes, please follow, rate, and review The Judd Lienhard Podcast on Apple Podcasts. It helps the show grow and reach more people who want to train smarter.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Upper Body Exercises Ranked: S–F Tier for Real-World Function & Longevity | #064 Jan 20, 2026

In this solo episode of The Judd Lienhard Podcast, Judd ranks common upper body exercises from S–F tier based on real-world functionality, injury risk, and long-term return on investment for the general population.

This is not a bodybuilding or max-strength ranking. Instead, Judd breaks down which upper body movements actually carry over to daily life, athletic durability, and longevity — and which popular lifts may be overrated or unnecessarily risky for most people.

You’ll hear why exercises like the barbell bench press, shrugs, seated rows, overhead pressing, curls, dips, planks, and pull-ups land where they do — and what Judd recommends instead to build strength that transfers outside the gym.

Throughout the episode, Judd explains:

What “functional” strength really means for everyday athletes
Why some classic gym lifts rank lower than expected
How injury risk, mobility limitations, and movement skill affect exercise selection
The S-tier alternatives Judd prefers for pressing, pulling, arms, shoulders, and core
How to train upper body strength for performance, resilience, and longevity

This episode is designed to challenge conventional training dogma.

If you care about training smarter, staying healthy, and building strength that actually carries over to life, this episode will change how you think about upper body exercise selection.

Checkout Judd's Training App & Merch: JuddLienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Gym Confidence, Smarter Training, and Real Strength Progress | Q&A #063 Jan 15, 2026

Gym confidence and smarter training decisions are what separate real strength progress from staying average. In this Q&A episode, Judd Lienhard answers listener questions on how to train with confidence, structure workouts more effectively, and think like an athlete instead of chasing approval or trends.

Judd shares practical coaching insight across training, nutrition, recovery, and mindset — including how to approach unconventional exercises in the gym, how to structure calories for performance and fat loss, what to eat after late-night workouts, and how to train around night shifts.

This episode also covers:

How to build gym confidence without second-guessing your training
Where heavy singles, doubles, and triples fit in strength and hypertrophy programs
Kettlebells vs dumbbells for athletic development
Shoes, foot health, and minimalist vs cushioned footwear
Training differences between men and women
Mobility, joint health, yoga, and Pilates for long-term performance

If you’re tired of guessing in the gym and want a smarter, more sustainable approach to training, you can train with Judd inside his Fitness App — designed for athletes who care about strength, durability, and long-term progress.
Learn more and start training smarter: JuddLienhard.com

Always be an athlete.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Resets in 2026: Building Habits That Actually Stick (Q&A) Jan 13, 2026

Judd Lienhard breaks down how to approach a fitness reset in 2026 without burning out, quitting, or relying on short-term motivation.

Rather than chasing perfect routines or “optimal” methods, Judd explains why lasting change is built on small, repeatable habits that support your goals over time. He shares how discipline is formed, why motivation is unreliable, and how to design your daily routines and environment so progress becomes easier instead of harder.

The conversation also explores where fitness is heading in 2026, including a growing focus on health, recovery, athleticism, and long-term performance — not just aesthetics. Judd offers a grounded perspective on trends like recovery tools, breathing practices, cold exposure, and training for longevity, while pushing back against all-or-nothing thinking.

If you’re looking for structured training that prioritizes strength, durability, and athleticism for real life, you can train directly with Judd inside his fitness app:
👉 Judd Lienhard Training App: Start Your FREE 7-day Trial Here

Checkout Judd's latest merch available here:
👉 Always Be An Athlete Merch: Shop Here

Topics include:

Why most fitness resets fail
How habits are built and sustained
Discipline vs motivation
Training for health, longevity, and athleticism
Fitness trends shaping 2026
How to simplify training without losing results

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Conversations That Shaped Training, Performance & Athletic Life in 2025 | Best of 2025 (Part 2) Jan 08, 2026

Best Of 2025 (Part 2) is a curated highlight episode of The Judd Lienhard Podcast, featuring some of the most impactful conversations of the year on strength training, athletic performance, longevity, breathwork, leadership, and long-term athletic development.

This episode brings together key moments and ideas from Judd’s conversations with Marcus Capone, Bert Sorin, Matt Johnson, Mark Bell, Jon Heck, Dr. Belisa Vranich, Clifton Harski, and Tim Riley—voices spanning elite training, business, military leadership, breath science, and real-world performance.

Each segment reflects principles that continue to shape how Judd approaches coaching athletes, building durable strength, improving performance, and sustaining an athletic life long after competitive sport.

Thank you to everyone who listened, shared episodes, and supported the show throughout 2025. The growth of The Judd Lienhard Podcast has been entirely community-driven, and that support matters.

Featured Guests in This Episode
Marcus Capone
Bert Sorin
Matt Johnson
Mark Bell
Jon Heck
Dr. Belisa Vranich
Clifton Harski
Tim Riley

Train with Judd
Try Judd’s Fitness App with a free 7-day trial. The exclusive home of the MASS Method—programs for movement, athleticism, strength, speed, and longevity. Includes full-gym, limited-equipment, and bodyweight options, plus 14+ training blocks with new programs added regularly.
👉 https://www.juddlienhard.com

Follow Judd Lienhard
YouTube: https://www.youtube.com/@JuddLienhard
Instagram: https://www.instagram.com/juddlienhard/
Facebook: https://www.facebook.com/jlienhard

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Conversations That Shaped Training, Performance & Athletic Life in 2025 | Best Of 2025 (Part 1) Jan 06, 2026

This is Best Of 2025 (Part 1) — a look back at some of the conversations and ideas that shaped how I thought about training, performance, and athletic development over the past year.

This episode features selected clips from podcast conversations with Thomas DeLauer, Ben Patrick, John Welbourn, Brad Dunn, Adriell Mayes, Gabby Reece, Dr. Trevor Bachmeyer, and Daniel Back. Each of these discussions explored different angles of performance from strength and resilience to longevity, mindset, and the realities of long-term training.

Thank you to everyone who listened, shared episodes, and supported the podcast throughout 2025. The show's growth has been entirely community-driven, and I don’t take that for granted.

Part 1 focuses on several of the most impactful moments from the year, with more coming in Part 2.

New Merch: juddlienhard.com/shop

Judd's Training App: juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Patience, Angles & Aggression: The 3-Part Playbook for Training and Life | Judd Lienhard Q&A Jan 01, 2026

In this rapid-fire Q&A episode, Judd Lienhard shares the best lesson he took from football—a simple framework that applies to lifting, rehab, performance, and life: Patience. Angles. Aggression. Be patient and let the play develop, take the right angle with a smart plan, then finish with relentless execution.

From there, Judd and Mia rip through listener questions on periodization (why consistency beats random exercise hopping), shoulder injuries and training modifications, herniated discs and spine-friendly strategies, stress fractures and maintaining conditioning without impact, and the best ways to improve ankle mobility without wrecking your squat pattern.

They also hit Bulgarian split squat loading (contralateral vs ipsilateral), fueling vs “fasted” training (and why glycogen matters), what actually makes a pre-workout work (hint: hydration + salt + carbs), sprint progressions for adults, hack squats that blow up your back (and the fix), peptides like BPC-157/TB-500, IT band flare-ups, knee-friendly lower body strength for older lifters, and how Judd programs loaded carries for real-world performance.

Try Judd’s training app (7-day free trial) for strength, speed, and performance programs: juddlienhard.com

Topics covered:

Patience, angles, aggression: Judd’s football-to-life framework
Periodization: why focusing for weeks/months beats random rotation
Shoulder pain: range, force profile, stability demands, grip changes
Herniated discs: compression vs distraction + extension/flexion considerations
Stress fractures/shin pain: keep fitness with non-impact conditioning
Ankle mobility fixes + when to use lifting shoes/heel elevation
Pre-workout fundamentals: salt, hydration, carbs > stimulants
Sprint programming: progressions before full-speed efforts
Hack squat back pain: bracing + rib position + pad contact
Knee arthritis: slow/light full ROM + heavy partials + sled work
Loaded carries: offsets, rack, overhead, cradle/Zercher

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How Gym Machines Build Strength, Muscle & Performance | Judd Lienhard Podcast Dec 30, 2025

Are gym machines “non-functional”? No. They’re a tool, and if you’re avoiding them out of dogma, you’re limiting your results.

In this episode, Judd Lienhard breaks down why gym machines build real strength, muscle, and performance, and why the idea that machines are inferior to free weights doesn’t hold up under basic biomechanics, force production, or real-world coaching.

Judd explains when free weights make sense, when machines are the better choice, and how smart athletes and coaches use both to build stronger, more durable bodies.

Topics covered:

What “functional training” actually means
Machines vs free weights for strength and athletic performance
Stability, force output, and mechanical tension
Training around injuries and mobility limitations
Why isolation exercises matter for full muscle development
How machines improve efficiency, volume, and progression

Free weights are a great foundation — but they aren’t the only tool that works. Machines aren’t useless, and they aren’t non-functional. They’re part of intelligent training.

Train smarter with Judd’s programs: JuddLienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Training Through Back Pain, Sciatica & Burnout | Judd Lienhard Q&A Dec 25, 2025

In this Q&A episode, Judd addresses common training questions using the same principles he applies with athletes and clients.

Topics include how to get back into training after time off, how to build a strong hinge with back pain, and what to consider when dealing with sciatica. Judd also breaks down push/pull/legs programming, how long to run a training block, and how to think about volume, recovery, and consistency without burning out or getting injured.

You’ll also hear Judd’s perspective on training athletes (including soccer players), simple mobility and maintenance work for active people, and advice for those interested in becoming a strength coach.

In this episode:

Getting back into training after a break
Back pain–friendly hinge and deadlift strategies
Sciatica considerations: what helps and what to avoid
Push/Pull/Legs splits and weekly programming options
Training blocks, progression timelines, and recovery
Mobility and maintenance for long-term durability
How to start a career in strength coaching

📲 Try Judd’s Fitness App (Free 7-Day Trial):
Train the MASS Method — programs for movement, athleticism, strength, and speed, with full-gym, limited-equipment, and bodyweight options.
👉 juddlienhard.com

Follow Judd Lienhard:
Instagram: @juddlienhard
YouTube: Judd Lienhard
Podcast: The Judd Lienhard Podcast

#StrengthTraining #BackPain #Sciatica #Mobility #WorkoutProgramming #FitnessPodcast #JuddLienhard #AthleticTraining #QandA

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Full Range of Motion vs Partial Reps: Strength, Hypertrophy & Performance | Judd Lienhard Dec 23, 2025

Is full range of motion always better?
Or is that just dogmatic gym culture pretending context doesn’t matter?

In this solo episode, Judd Lienhard—former Army Ranger, college linebacker, and strength & performance coach with 15+ years of experience—breaks down the full range of motion vs partial range of motion debate without the internet nonsense.

Train smarter with Judd’s performance-based programs.
Get access to Judd Lienhard’s full training app—strength, athletic development, mobility, and conditioning built for real bodies, not dogma. Start your FREE 7-day trial now: JuddLienhard.com

This episode covers:

Why “full range of motion” is a misleading, context-dependent term
When partial reps actually build MORE strength and power
How injuries, limb length, joint structure, and mobility change what “optimal” looks like
Why elite athletes and top strength coaches intentionally limit range of motion
The role of hypertrophy vs strength vs athletic performance
How fatigue, CNS load, and season timing should influence exercise selection
When accommodating resistance (bands & chains) makes more sense than dogma

If your goal is athletic performance, long-term strength, or injury-resilient training, this episode will challenge the idea that deeper is always better—and explain why smart training adapts to the athlete, not ideology.

🎧 Whether you’re a strength coach, athlete, lifter, or serious gym-goer, this episode will change how you think about reps, depth, and performance.

Listen, subscribe, and leave a review to support the show.
New episodes drop weekly.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Pain vs. Injury, Muscle After 40 & the Truth About TRT | Judd Lienhard Q&A Dec 18, 2025

Training pain vs. injury. Building muscle after 40. TRT. Mobility. HRV. Explosiveness as you age.

In this Q&A episode of The Judd Lienhard Podcast, Judd answers some of the most common (and most misunderstood) questions around training, recovery, and performance after 40.

If you’ve ever questioned whether you should push through discomfort or back off, or wondered how aging actually affects strength, power, and recovery, this episode is for you.

Judd breaks down how to distinguish normal training pain from real injury signals, why loss of power and strength inhibition are red flags you shouldn’t ignore, and how most injuries build slowly long before something “goes wrong.” He explains how smarter training adjustments help you continue progressing instead of ending up sidelined.

The conversation also covers muscle growth after 40, explosiveness and power development, mobility versus flexibility, HRV and wearable data, and an honest discussion on testosterone, TRT, and hormone optimization.

This episode is for anyone who wants to train hard, stay athletic, and make smarter decisions as they get older, without wrecking their body in the process.

Episode Chapters / Timestamps

00:00 Training Pain vs. Injury — When to Push or Shut It Down
03:54 Building Muscle After 40 — What Actually Changes
06:30 Early Warning Signs That Lead to Major Injuries
07:45 Can You Still Build Explosiveness After 40?
09:40 Power vs. Strength vs. Endurance as You Age
11:15 Dead-Stop Training & Ballistic Movements
13:05 HRV, Sleep & Wearable Data
15:47 Mobility vs. Flexibility
20:15 Testosterone, TRT & Hormone Optimization
26:30 Natural Ways to Optimize Testosterone
30:10 Estrogen, Mood, Sleep & Performance

About the Show

The Judd Lienhard Podcast focuses on strength, discipline, and athletic development for real life. Hosted by performance coach and former Army Ranger Judd Lienhard, the show breaks down training, mindset, and performance.

New episodes drop on Tuesdays. Q&A episodes drop on Thursdays.

Follow Judd Lienhard:
📲 Instagram: @juddlienhard
📺 YouTube: youtube.com/@juddlienhard

Train with Judd: juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

High Volume vs. Low Volume Training: What Actually Builds Strength & Muscle? Dec 16, 2025

If you’re training hard but unsure whether high volume or low volume training actually builds more strength and muscle, this episode is for you.

Judd Lienhard breaks down the long-running debate around training volume, intensity, and frequency, explaining what science and real-world coaching experience actually show—and how to apply it to your own training.

👉 Try Judd’s training app free for 7 days and train with the same principles discussed in this episode: strength, athleticism, and long-term progress.

You’ll learn:

The difference between training for strength vs. hypertrophy
Why training to failure is often misunderstood
How volume, intensity, and frequency really affect results
Why compound lifts to failure can hold athletes back
The minimal effective dose vs. optimal volume for muscle growth
How training age, recovery, and lifestyle change what works best

Judd also explains why elite systems—from old-school bodybuilding to extreme Olympic weightlifting models—show what the body can adapt to, but why smarter programming wins long-term.

If you’re deciding between high-volume or low-volume training, this episode will help you train with clarity, confidence, and purpose—without wasting time in the gym.

Train with Judd Lienhard
Free 7-Day Trial: juddlienhard.com
Instagram: @juddlienhard
YouTube: Judd Lienhard

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

When to Train, Fix Your Back, and Stay Strong & Lean After 40 | Judd Lienhard Q&A Dec 11, 2025

In this Q&A episode, Judd Lienhard breaks down the real mechanics behind training timing, back pain, mobility, recovery, and the exercises that actually build a stronger, more athletic body after 30, 40, and 50.

Listeners asked Judd about training schedules, sciatica, lower-back tightness, unconventional lifts, posture, belts, trap-bar deadlifts, martial arts, and long-term muscle maintenance—and Judd gives detailed, practical answers rooted in biomechanics, coaching experience, and real-world application.

Topics covered in this episode:

The real best time of day to train (and why hormones matter less than you think)
Sleep quality, stress, and lifestyle as training regulators
Why mobility and stability must come before heavier lifting
What actually causes chronic lower-back tightness—and how to fix it
The role of coiling, rotation, and unconventional training tools
Rows vs. pulldowns for back development
How aging shifts fat-loss and recovery strategies
When lifting belts help—and when they make you weaker
Trap-bar deadlift advantages for posture and biomechanics
How Judd balances martial arts with strength training
What “success” means to Judd beyond training and performance

If you’re trying to train smarter, reduce injury, stay athletic as you age, and understand the principles that truly move the needle, this episode is for you.

New episodes every Tuesday and Thursday at 5a CST.

Follow Judd Lienhard on Instagram @juddlienhard
Train Judd’s MASS Method inside his app: juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Tim Riley Returns: Hybrid Athletes, Taking TRT, Olympic Lifts & What Coaches Get Wrong Dec 09, 2025

Performance coach Tim Riley returns to the Judd Lienhard Podcast for a high-level conversation on hybrid athletes, TRT, Olympic lifting, CrossFit culture, movement selection, and what truly drives athletic development today.

Tim has coached NFL athletes, Olympians, and elite competitors across multiple sports. In this episode, he and Judd break down the real principles behind power development, identity traps, steroid culture, coaching philosophy, programming mistakes, and how the fitness world has shifted over the last decade.

You’ll hear stories from NFL Combine prep, wild athlete experiences (Micah Parsons and Ja’Marr Chase get mentioned), plus myth-busting on hypertrophy dogma, kettlebell hate, Mike Israetel controversies, CNS fatigue, deadlift debates, mobility misconceptions, and more.

If you're an athlete, coach, or hybrid lifter chasing your potential, this episode will challenge your thinking and sharpen your approach to training.

Topics Covered

Olympic lifts vs. power alternatives
CrossFit standards and movement dysfunction
Functional training: where it went wrong (and right)
Isolation work & machine training for athletes
How identity sabotages training decisions
Athlete vs. hybrid athlete: redefining the term
Apex: building a simple, brutal competition model
Kettlebells, accommodating resistance & hypertrophy myths
Mike Israetel controversies & criticism in the fitness world
Power, speed, and why sprinting is a different animal
Steroids, TRT, stigma & hormone realities
Deadlifting for athletes: when it matters
CNS fatigue myths and programming mistakes

Follow Tim Riley

Instagram — https://www.instagram.com/timrileytraining/
Coach ’Em Up Podcast — https://open.spotify.com/show/4wjmPXjz59op5E5uPg5ATk

Follow Judd Lienhard

Instagram — https://www.instagram.com/juddlienhard/
YouTube — hthttps://www.youtube.com/@JuddLienhard
👉 Try Judd’s Training App — Free for 7 Days
https://www.juddlienhard.com

Episode Timestamps

00:00 – Olympic lifting debates
03:20 – Power training adaptations
10:55 – The evolution of “functional training”
15:20 – Isolation work & addressing weak links
22:40 – What defines an “athlete”?
28:10 – Apex: simple, brutal athletic competition
33:55 – CrossFit culture & misconceptions
40:20 – Mike Israetel: genius, autism, and criticism
47:00 – Kettlebells & hypertrophy dogma
58:20 – Strength, speed & sprinting
72:10 – TRT stigma & hormone realities
78:40 – Steroids, myths & athletic enhancement
85:50 – Deadlifts: when they matter
92:30 – CNS fatigue myths

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Cycling, Reducing Joint Pain, Training Sick, Feet Strength | Judd Lienhard Q&A Dec 04, 2025

🎙 Q&A with Judd Lienhard: Cycling + Strength Training, Joint Pain Fixes, Foot Mechanics, Training While Sick & More

In this performance-focused Q&A, Judd Lienhard answers some of the most common training questions athletes are asking today. From combining cycling with weight training, to resolving chronic joint pain, improving foot mechanics, training decisions when you’re sick, prepping for SF selection, and choosing the right program—Judd breaks down every topic with simple, science-backed guidance.

This episode blends biomechanics, physiology, and practical strength strategy to help you train smarter, stay athletic for life, and avoid wasting time on the wrong methods.

Topics Covered:
• How to pair cycling with effective strength training
• Why Judd uses the Zercher squat pattern
• Joint pain solutions: tendons, tracking, arthritis & more
• When to train vs rest while sick
• How to build robustness and work capacity for SF selection
• Foot strength, gait mechanics & barefoot training considerations
• How to choose a training program that actually works for you
• Equipment needed for Judd’s MASS Method training app
• Whether the Arnold-style shoulder press is useful or overrated

Follow Judd Lienhard:
Instagram: @juddlienhard
Training App (MASS Method – 7-day free trial): https://www.juddlienhard.com/

About the Judd Lienhard Podcast:
The Judd Lienhard Podcast is about strength, discipline, and athletic development for real life. Hosted by performance coach and Army Ranger veteran Judd Lienhard, the show breaks down training, mindset, and modern human performance.
• Full-length episodes every Tuesday at 5 AM CST
• Q&A episodes every Thursday at 5 AM CST

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Functional Fitness EXPLAINED: How to Train Like an Athlete Dec 02, 2025

What does functional fitness actually mean—and how do you know if your training is truly functional? In this episode, performance coach Judd Lienhard breaks down one of the most overused and misunderstood concepts in the fitness industry.

Judd explains what “functionality” really is, why most definitions miss the mark, and how to determine which exercises actually carry over to strength, movement, and real-world capability. He explores why flashy or “functional-looking” movements often fail, why no exercise is inherently functional or nonfunctional, and how to design training that supports the way you live, perform, and move.

You’ll learn:

How to determine whether an exercise is functional for your goals
Why the “it must look functional” mentality leads people astray
The difference between training strength vs. endurance (and why it matters)
Why lunges often build more real-world capability than maxing out squats
How isolating muscles can sometimes be the most functional choice
Why aesthetics still matter for long-term capability and resilience

Ultimately, real functional fitness is individualized, purpose-driven, and built around the demands of your actual life—not trends, internet dogma, or theoretical scenarios. Judd gives you a clear, practical framework for building training that makes you stronger, more capable, and more athletic.

Train with Judd

Start your 7-day free trial of Judd’s fitness app — the exclusive home of MASS Method programming for movement, athleticism, strength, and speed.
https://www.juddlienhard.com

About the Show

The Judd Lienhard Podcast explores what it means to Always Be An Athlete — in mind, body, and life. Hosted by former Army Ranger, college linebacker, and performance coach Judd Lienhard.
New episodes every Tuesday at 5a CST.

Follow Judd

Instagram: instagram.com/juddlienhard/
YouTube: youtube.com/@juddlienhard

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Judd Lienhard Q&A | Youth Training, Hypertrophy, Nutrition for Muscle Gain, & BJJ Conditioning Nov 27, 2025

In this Q&A session, Judd Lienhard breaks down your most requested training topics—from youth athletic development and play-based strength foundations, to hypertrophy work for athletes, BJJ conditioning, smart recovery strategies, and practical muscle-building nutrition. If you want to train smarter, stay athletic for life, and avoid the noise of overly complicated fitness advice, this episode delivers clear, actionable answers.

Topics Covered

Child training and play-based strength foundations
Transitioning from athlete-style training to general performance
Hypertrophy for athletes: what helps and what doesn’t
Nutrition for muscle gain: protein, carbs, and timing
Recovery and intensity management
When band and isometric days actually make sense
Strength and conditioning for BJJ athletes
Judd’s favorite old-school lifts

Timestamps
0:17 – Child training: strength, athleticism & play-based learning
2:46 – Transitioning from athlete training to “normal” training
4:18 – Hypertrophy for athletes: benefits & limitations
5:45 – Nutrition for muscle gain: protein, carbs & timing
7:54 – Recovery strategies: intensity vs difficulty
10:41 – Band + isometric days: when they make sense
11:48 – Strength & conditioning for BJJ athletes
14:25 – Judd’s favorite old-school lifts

About the Judd Lienhard Podcast
The Judd Lienhard Podcast explores strength, discipline, and athletic development for real life. Hosted by Judd Lienhard—Army Ranger, performance coach, and creator of the MASS Method—the show breaks down training, mindset, and human performance without the fluff.
Full-length episodes release every Tuesday at 5 a.m. CST, and Q&A episodes release Thursdays at 5 a.m. CST.

Follow Judd Lienhard
Instagram: @juddlienhard
YouTube: @juddlienhard
Judd's Fitness App (7-day free trial): https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How to Maintain an Athlete Mindset Through Injury & Setbacks w/ Logan Aldridge Nov 25, 2025

In this episode, Judd sits down with Peloton instructor and hybrid athlete Logan Aldridge to explore what it really means to maintain an athlete mindset through injury, adversity, and unexpected setbacks. Logan lost his arm at 13 in a traumatic accident—but what makes his story powerful isn’t the injury, it’s the mindset he built because of it.

Judd and Logan break down the practical mental skills athletes use to stay grounded and keep progressing when training gets disrupted. You’ll learn how Logan rebuilt his confidence, questioned his limiting beliefs, took action before conditions were perfect, created momentum during rehab, and turned a disadvantage into a genuine advantage.

Whether you're working through an injury, struggling with motivation, or navigating a tough season of life, this conversation gives you the tools to move forward with clarity, intention, and confidence.

Connect with Judd

Build strength, athleticism, and discipline—every season of life—with Judd’s daily training programs:
👉 Judd Lienhard Training App: https://www.juddlienhard.com/
👉 Instagram: https://www.instagram.com/juddlienhard/
👉 YouTube: https://www.youtube.com/@juddlienhard

Connect with Logan Aldridge

👉 Instagram: https://www.instagram.com/loganaldridge
👉 Website: https://www.loganaldridge.com
👉 Peloton: Search "Logan Aldridge" on the Peloton platform

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Creatine, Deloads, Peptides & Exercise Science Explained | Judd Lienhard Q&A Nov 20, 2025

Strength training Q&A with Judd Lienhard.
In this episode, Judd breaks down common misconceptions around training intensity, deloads, creatine, peptides, gender-specific programming, and why inmates build muscle despite poor nutrition. Direct answers, with real exercise science and practical takeaways.

What Judd covers:
• How inmates get strong with limited food quality
• When deload weeks matter—and when they don’t
• Whether any exercises should be gender-specific
• Creatine: benefits, safety, myths, and proper dosing
• An overview of peptides like BPC-157, TB-500, and MOTS-C
• Judd’s recommended reading list

Key ideas:
• The training stimulus drives adaptation more than perfect nutrition.
• General strength and power work transfers better than most people think.
• Deloads are only effective when you’ve actually been pushing hard.
• Women do not need separate training systems—the fundamentals apply to everyone.
• Creatine is one of the safest, most researched supplements available, and peptides may support recovery depending on individual context.

Judd's Top Fitness Book Recommendations:
- Triphasic Training by Cal Deitz
- Supertraining by Mel Siff & Yuri Verkhoshansky
- Charlie Francis Training System by Charlie Francis
- Becoming a Supple Leopard by Kelly Starrett
- Breathing for Warriors by Dr. Belisa Vranich & Brian Sabin
- The 4-Hour Body by Tim Ferriss
General (Non-Fitness) Books Judd Loves:
- Sapiens: A Brief History of Humankind by Yuval Noah Harari
- The Righteous Mind: Why Good People Are Divided by Politics and Religion by Jonathan Haidt
- The Rebel by Albert Camus
- Tried by War: Abraham Lincoln as Commander in Chief by James McPherson
- Rick Atkinson’s WWII Trilogy:
1. An Army at Dawn
2. The Day of Battle
3. The Guns at Last Light
- Crusade: The Untold Story of the Persian Gulf War by Rick Atkinson
- Ian Toll’s Pacific War Trilogy:
1. Pacific Crucible
2. The Conquering Tide
3. Twilight of the Gods

Some of the product links above are affiliate links, which means Judd may earn a small commission if you make a purchase—at no additional cost to you.

About the Judd Lienhard Podcast:
The show focuses on strength, discipline, and athletic development for real life. Judd breaks down training, mindset, and performance through both long-form episodes and rapid-fire Q&A minis.

New episodes:
• Episodes every Tuesday at 5 a.m. CST
• Q&A episodes every Thursday at 5 a.m. CST

Connect with Judd:
Instagram: @juddlienhard
YouTube: @juddlienhard
Train Judd's MASS Method: juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Ibogaine for PTSD | Inside VETS & the Treatment Behind “In Waves and War” w/ AMBIO's Trevor Millar Nov 18, 2025

Judd sits down with Trevor Millar, co-founder of AMBIO Life Sciences — the Ibogaine clinic where Judd received treatment through VETS (Veterans Exploring Treatment Solutions), founded by Marcus and Amber Capone and featured in the film In Waves and War.

If you learned about VETS or Ibogaine through In Waves and War, this episode breaks down exactly how the treatment works and why so many veterans, operators, and first responders are seeking it out.

Judd and Trevor dive into:

• Judd’s Ibogaine and 5-MeO-DMT experience
• How AMBIO treats PTSD, combat trauma, depression, addiction, and TBI
• The Stanford study showing Ibogaine reversing traumatic brain injury
• Why Navy SEALs, Rangers, and Special Forces are turning to this option
• What the Ibogaine experience actually feels like
• Why Ibogaine has a 40–60% success rate for opioid addiction
• The safety protocols AMBIO uses
• The push to legalize Ibogaine in the United States
• The real story behind In Waves and War

Whether you’re a veteran, athlete, or someone managing trauma, PTSD, depression, or TBI, this conversation may offer insight into a life-changing path toward healing.

About AMBIO:
AMBIO is a fully medically supervised Ibogaine clinic treating PTSD, TBI, depression, anxiety, addiction, and chronic emotional patterns.
Learn more: https://www.ambio.life
AMBIO's IG: @ambiolifesciences
Trevor Millar's IG: @psychedelic_provider

Judd’s Links
Instagram: https://www.instagram.com/juddlienhard
Training & Merch: https://www.juddlienhard.com

Resources
VETS: https://vetsolutions.org
Veteran Crisis Line: 988 (Press 1)

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Real Training Talk: Judd Lienhard Answers Your Most Common Gym Questions Nov 13, 2025

🔥 Strength training Q&A with Judd Lienhard: How to train smart, stay strong, and build athletic capacity that lasts.
Former Army Ranger and performance coach, Judd Lienhard, answers real questions from real listeners, covering training after 50, lower back strength, and efficient full-body workouts.
Timestamps:
00:00 – Why Judd’s doing fan Q&As
00:25 – Best leg exercises for men 50+ (how to train hard without breaking down)
02:00 – Building your lower back with minimal home equipment
03:10 – How to train full body when you only have three days a week
04:20 – The truth about Bulgarian split squat strength carryover
05:40 – How to bias lunges for quads vs hamstrings
Key Takeaways:
- You can still train hard after 50 — just separate load, speed, and range of motion.
- A Roman chair or 45° back extension is the best investment for home back training.
- With limited time, an upper/lower split keeps recovery balanced.
- You don’t need heavy barbell squats to be strong.
- Train with intent, not trends.
About the Judd Lienhard Podcast:
The Judd Lienhard Podcast is about strength, discipline, and athletic development for real life. Hosted by Judd Lienhard, the show breaks down training, mindset, and performance.
Full-length podcast episodes drop every Tuesday at 5 a.m. CST, and Mini Q&A episodes drop on Thursdays at 11 a.m. CST.
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
📺 YouTube: @juddlienhard

Train Judd's MASS Method:
💪 Fitness App, Try it Free for 7-days: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Strength Training After 40 | Build Muscle, Protect Your Joints, and Stay in the Game Nov 11, 2025

You’re not 20 anymore — but you can still perform like an athlete.

In this episode, Judd Lienhard breaks down how men over 35 can build muscle, boost testosterone, and train for longevity without burning out. Drawing from 15+ years of coaching and his own experience as a former Army Ranger and college linebacker, Judd shares what it really takes to stay strong, capable, and athletic as you age.

He opens up about the wake-up call that forced him to change his approach — from overtraining and low testosterone to redefining success as an athlete, a father, and a man.

In This Episode:

How to keep building strength and muscle after 40 without joint pain
What changes with testosterone, stress, and recovery in your 30s and 40s
The diet and supplement mistakes that sabotage longevity
How Judd rebuilt his body after years of training too hard
The truth about sleep, alcohol, and inflammation
Why “Always Be An Athlete” matters more than ever as you age

Key Takeaways:

You can’t out-train bad recovery.
Sleep, nutrition, and mobility are performance multipliers.
Discipline evolves — it’s about longevity, not ego.
Train to feel good, move well, and stay capable for life.

About Judd Lienhard:
Judd Lienhard is a former Army Ranger, college linebacker, and elite performance coach who helps men stay athletic, disciplined, and powerful for life. On The Judd Lienhard Podcast, he shares lessons from two decades of coaching athletes, executives, and fathers who refuse to fade out.

Ready to train smarter and stay in the game?
Join thousands of men inside Judd Lienhard’s Fitness App — get structured training built for athletes over 30.
👉 Start your free trial today at: https://www.juddlienhard.com/

Follow Judd:
Instagram: https://www.instagram.com/juddlienhard/
Facebook: https://www.facebook.com/jlienhard

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

The Best Diet and Strength Principles w/ Former NFL Coach Jon Heck Nov 04, 2025

Former NFL strength and conditioning coach Jon Heck joins Judd Lienhard to talk about what actually works for diet, strength, and long-term athletic performance.
They cover the fundamentals of eating, training, and building a body that stays lean, strong, and capable.

Topics Covered

Why most people fail at dieting
The real role of carbohydrates in strength and muscle growth
How to become a carbohydrate-processing machine
How to use reverse dieting to stay lean after cutting
Training your metabolism to handle more food
The balance between protein and carbs for hypertrophy
How to structure your diet around “Kill it, Pick it, Grow it” foods
Improving insulin sensitivity and using movement to burn fat
How strength training has changed in college and the NFL
Why machines still matter for performance
Building durable athletes through simple, consistent training
How to train hard without losing mobility or breaking down
The difference between training to compete vs. training for life

Key Takeaways

Movement comes first. Walk, train, and move daily to use the food you eat.
Carbs fuel strength. When you train hard, carbs become anabolic.
Reverse dieting matters. How you finish a cut determines if you stay lean.
Keep protein high in a deficit and moderate in a surplus.
Eat real food. If you can hunt it, pick it, or grow it, it belongs in your diet.
Machines and basics build longevity. Don’t overcomplicate training.
Be consistent. Robotic discipline outside the gym, effort inside it.

About Jon Heck

Jon Heck is the founder of Hammer & Chisel Performance, a former NFL and Division I strength coach, and a performance nutrition coach for athletes and high performers.
He’s worked with the Carolina Panthers, Houston Texans, and UNC football, and now helps people build lean, strong, athletic physiques through structure and consistency.

Instagram: @what_the_heck71
Website: hammerchiselperformance.com

About Judd Lienhard

Judd Lienhard is a former Army Ranger, college linebacker, and performance coach with over 15 years of experience training athletes and driven professionals.
His mission is simple: Always Be An Athlete.

Instagram: @juddlienhard
Podcast: The Judd Lienhard Podcast
YouTube: @JuddLienhard

Train with Judd

Get stronger, leaner, and more athletic with structured programming inside the Judd Lienhard Fitness App.
Includes training plans, nutrition guidance, and tracking tools — built for real results. 👉 Start your 7-day free trial

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Lifting for Longevity | Judd Lienhard Oct 28, 2025

If you want to live longer, move better, and still be thriving and active when you’re 70+ you should do one thing immediately: start lifting weights.

In this episode, Judd Lienhard breaks down the truth about aging, metabolism, and why losing muscle is the real reason most people feel old. It’s not your metabolism slowing down, it’s your lifestyle.

When you stop lifting, you lose muscle. When you lose muscle, your insulin sensitivity drops, your energy tanks, and your body starts falling apart long before it should. The good news? You can fix it, starting right now.

Judd explains why strength training is the single most important thing you can do for healthy aging. It's more powerful than supplements, more protective than cardio, and absolutely essential if you want to keep your edge for life. He dives into:

Why “metabolic slowdown” is a myth
How muscle protects your hormones and your joints
The difference between bodybuilding and true strength training
The minimal effective dose for staying strong and lean
How to lift for performance, not ego
What it really means to age with strength and presence

This isn’t about chasing aesthetics. It’s about staying capable and being the kind of person who can still move, lift, run, and play well into your 50s, 60s, and beyond.

“We’re not meant to live forever. But we are meant to live well.
Lift weights because you love your people and want to be around for them — not just because you want to look good. You can have both.”

If you want to stay in the game — strong, healthy, and athletic for life — start with the fundamentals.

💪 Train with Judd:
Get the full system that builds strength, athleticism, and longevity.
MASS Method → a training program built by Judd to improve your Movement, Athleticism, Strength, & Speed. For life. Exclusively available in Judd's app:

juddlienhard.com

🎧 Subscribe to The Judd Lienhard Podcast for more episodes on performance, mindset, and what it really takes to stay strong for life.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Judd Lienhard Q&A Ep 041 | Training to Failure, Recovery Days, & Mixing Strength with Conditioning Oct 23, 2025

In this Q&A episode, Judd Lienhard answers your top listener questions — from training to failure and recovery weeks to sprinting on leg day and balancing boxing with muscle growth.

You’ll learn how to:
• Use failure training without wrecking recovery
• Know when to take time off (and when not to)
• Combine strength and conditioning effectively
• Build muscle while training for combat sports
• Structure total-body and split workouts for real results

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Why Kettlebell Training Builds Real Strength & Athleticism | Judd Lienhard w/ Clifton Harski Oct 21, 2025

Kettlebells are one of the most misunderstood and underused tools in fitness — and they might be the key to unlocking real athletic strength.

In this episode, Judd Lienhard sits down with Clifton Harski, of the Pain-Free Performance Specialist Certification (PPSC) and creator of the Functional Kettlebell Training program, to break down why kettlebell training builds real-world strength, mobility, and power that lasts.

They dig into the truth about “odd-object” strength, eccentric training, and how to use kettlebells to build a stronger, more adaptable body. Clifton shares his “BA Matrix” approach — Be Able → Be Athletic → Be Adaptable → Be Badass — while Judd unpacks why most people underestimate what kettlebell work can do for athleticism and durability.

👉 Train with Judd: Get his MASS Method programs inside the Judd Lienhard Training App to build movement, athleticism, strength, and speed that last. https://www.juddlienhard.com/

🎧 Subscribe: New episodes every Tuesday at 5 AM CST.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How To Train Cardio To Get The Best Results Oct 14, 2025

Most people argue over HIIT vs steady state cardio, but the truth is—you need both.
If you want to recover faster, build real-world endurance, and keep your strength as you age, you have to understand how to train your cardiovascular system the right way.

In this episode, Judd Lienhard—former Army Ranger, college linebacker, and performance coach for 15+ years—breaks down how your body actually fuels exercise, why your cardio base supports your weight training, and how to balance low-intensity aerobic work with high-intensity intervals for maximum results after 30.

He explains the real difference between aerobic and anaerobic systems, how to improve VO₂ max and mitochondrial health, and why weight training is also cardio when structured correctly. You’ll learn how to blend Zone 2 conditioning, HIIT intervals, and strength training into one plan that makes you leaner, stronger, and more athletic for life.

In This Episode

HIIT vs steady state: which is better and why
The science behind energy systems (without the jargon)
How to train your VO₂ max for longevity and performance
The ideal weekly balance of cardio and strength after 30
How to use weights to build endurance and power
Why most people aren’t “out of shape”—they’re under-conditioned

Train Like Judd

Get access to Judd’s MASS Method—his complete system for movement, athleticism, strength, and speed—inside his Fitness App.
Includes 14+ training blocks (over a year of programming), with options for full gym, limited equipment, or bodyweight.
Start your free 7-day trial at: www.juddlienhard.com

If you want to train smarter—not harder—this is where to start.

Listen Weekly

New episodes drop every Tuesday at 5 a.m. CST.
Subscribe on Apple Podcasts, Spotify, or YouTube to stay ahead of the curve and keep training like an athlete for life.

Connect with Judd

Website: www.juddlienhard.com
Instagram: @juddlienhard
YouTube: youtube.com/@juddlienhard

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Richard Ryan: How to Stay Human in a Digital World Oct 07, 2025

In a world built to hijack your attention, staying focused and grounded has become a form of resistance.

Richard Ryan — co-founder of Black Rifle Coffee Company, software developer, and media executive — joins Judd Lienhard to talk about how Big Tech is shaping our thoughts, behaviors, and daily habits. As a seasoned tech insider with over 15 years in digital media, Richard has seen how algorithms manipulate behavior and profit from our time.

He’s also the author of The Warrior’s Garden: Tools for Guarding Your Mind Against Big Tech, a book that teaches readers how to reclaim their focus and protect what matters most. In this conversation, Judd and Richard dive into how technology, dopamine, and comfort have changed the way we live—and how we can train our minds like we train our bodies to take back control.

They discuss:

How the “attention economy” rewires your brain
Why friction and struggle build mental toughness
The parallels between physical training and psychological resilience
Why community, gratitude, and purpose still matter more than ever
How to reclaim your time, discipline, and awareness in a world that profits from distraction

This is a conversation about protecting your focus, building resilience, and finding meaning in an age of algorithms. It’s not about escaping technology—it’s about mastering your relationship with it.

Richard Ryan has generated billions of views and built global communities online. His book The Warrior’s Garden pulls back the curtain on how digital systems manipulate behavior, while giving you practical tools to guard your mind and rebuild your attention.

Judd Lienhard is a former Army Ranger, college linebacker, and performance coach with over 15 years of experience. His mission: to help people train like athletes for life—developing not just muscle, but mindset, grit, and discipline.

📲 Train with Judd: Download Judd's Fitness App — the only place to get MASS Method, his complete system for strength, conditioning, and performance at www.juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

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Build Bigger, Stronger Legs: How To Train Quads, Hamstrings, & Glutes for Performance Sep 30, 2025

Muscles don’t want to grow—you have to force them.
Adaptation is painful and uncomfortable, and nowhere is that more true than with leg training. Quads grow with pain. Glutes and hamstrings grow with high tension. Most lifters miss both.

I’m Judd Lienhard—former Army Ranger, college linebacker, and strength & performance coach for 15+ years. In this episode, I break down why most leg workouts fail—and how to actually build bigger, stronger, more athletic legs.

Too many people train legs the wrong way:

Overloading quads while neglecting hamstrings and glutes
Relying only on bilateral lifts instead of adding unilateral work like lunges and split squats
Training legs once a week and wondering why they aren’t growing
Ignoring side-to-side movements that build complete athletic legs
Stopping sets when things get uncomfortable instead of pushing for adaptation

If you want legs that look powerful and perform in the real world—sprinting, jumping, and changing direction—you need to train smarter.

In this episode, you’ll learn:

Why unilateral lifts are the most complete leg exercises
How to program quad-focused vs. hinge-focused leg days
The 4 changes I made in my 30s that finally unlocked leg growth
How to train legs with enough frequency without wrecking recovery
Why calves rarely grow in the gym—and what athletes do differently
How to target different quad and hamstring heads for complete development

Stop wasting time on leg workouts that don’t work. Train for size, strength, and performance.

📲 TRAIN WITH ME INSIDE MY APP
MASS Method (Movement, Athleticism, Strength & Speed) is my proven system for building real-world strength and athleticism. The only place you can access it is in my Training App. Get started today for FREE!
👉 Download here: juddlienhard.com

📲 Follow Judd
Instagram: @juddlienhard
YouTube: Judd Lienhard
Website: juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Daniel Back: How Sprint Training Builds Athleticism and Why Adults Should Never Stop Sprinting Sep 23, 2025

Speed coach Daniel Back (@2xathlete) joins Judd Lienhard to break down the truth about sprinting, speed training, and why adults should never stop sprinting. Sprinting isn’t just for track athletes — it’s the ultimate athletic expression and one of the best ways to stay strong, explosive, and youthful well into your 30s, 40s, and beyond.

In this episode, you’ll learn:

Why linear sprinting builds athleticism for every sport
Force production vs. force application — and why “punching the ground” slows athletes down
The role of submaximal sprinting, play, and variety in long-term speed development
How adults can safely reintroduce sprinting — even after years away
Stride length vs. stride frequency, posture, dorsiflexion, and mechanics explained
Sprint drills, surfaces, and how speed work fits with lifting and recovery

Big takeaway: Sprinting isn’t optional — it’s the foundation of athleticism at any age.

Key Timestamps:
00:00:00 – Why sprinting is the ultimate athletic expression
00:04:57 – The case for adults: why you should never stop sprinting
00:09:06 – Building speed through submaximal work & variety
00:16:43 – Common sprinting technique mistakes explained
00:25:12 – Vertical vs. horizontal force: what really makes you faster
00:39:14 – Stride length vs. stride frequency debate
01:08:41 – Can you sprint and lift on the same day?

👉 Train Judd's MASS Method program — exclusively available in his fitness app: https://www.juddlienhard.com

About Judd:
Former Army Ranger, college linebacker, and performance coach with 15+ years of experience, Judd Lienhard helps athletes and adults unlock elite levels of movement, strength, and speed. His motto: Always Be An Athlete.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Barbells, Dumbbells, Kettlebells & Machines — Which Is the Best Training Tool? Sep 16, 2025

Barbells vs. Kettlebells… Dumbbells vs. Machines. Which training tool really builds better athletes?
In this episode of The Judd Lienhard Podcast, former Army Ranger, college linebacker, and performance coach Judd Lienhard breaks down the strengths and weaknesses of every major implement so you know which one best fits your goals, environment, and training style.

You’ll learn why barbells are ingenious but risky, how dumbbells evolved into one of the most versatile tools in the gym, why kettlebells build real athleticism, and why machines are functional. Judd also covers bands, TRX, and how to build a cost-effective home gym.

Train smarter, avoid dogma, and use the right tool for the job.

👉 Train Judd’s MASS Method training program, exclusively available in his Workout App: juddlienhard.com

📲 Follow Judd for more training, mindset, and performance insights:

Instagram: @juddlienhard
YouTube: Judd Lienhard
Website: www.juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Judd Lienhard: Why Total Body Workouts Build More Strength, Size, and Athleticism Sep 09, 2025

Every sport is a total body sport — yet most lifters still follow body-part splits like “chest day” and “leg day.” In this episode, Judd Lienhard — former Army Ranger, college linebacker, and performance coach — breaks down why total body workouts are the smarter choice for building strength, size, athleticism, and long-term health.

Judd explains how full-body training isn’t just for beginners or circuit classes — it’s the foundation of how the best athletes in the world train. You’ll learn:

Why frequency beats volume for natural lifters
The real reason “bro splits” became popular (hint: steroids)
How soreness and fatigue can actually limit progress
Why total body training keeps you fresher and more flexible in life
How to structure full-body workouts for both muscle and performance

If you want to move better, build strength that transfers to real life, and actually enjoy your training, this episode will show you why total body > splits.

👉 Train Judd's MASS Method training program, exclusively available in his Workout App: www.juddlienhard.com

📲 Follow Judd for more training, mindset, and performance insights:

Instagram: @juddlienhard
YouTube: Judd Lienhard
Website: www.juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Ben Patrick (Knees Over Toes Guy): Stronger Knees, Better Movement Sep 02, 2025

Ben Patrick—widely known as “Knees Over Toes Guy”—joins Judd Lienhard to challenge the long-standing myth that you should never let your knees pass your toes. They dig into the science, history, and practical regressions that make deep squats and full-range leg training safe and effective. Ben shares how Charles Poliquin influenced his approach, why he avoided fighting back against online hate, and how he built a simple, scalable system for stronger, healthier knees. This episode also explores fatherhood, purpose, and why collaboration beats criticism in the fitness industry.

🔥 Train Judd’s MASS Method program — exclusively in his Training App: https://www.juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Judd Lienhard: Overcoming The 7 Fears That Hold You Back Aug 26, 2025

Fear doesn’t just stop us in our tracks — it quietly shapes our choices, our discipline, and our relationships. In this episode, former Army Ranger, college linebacker, and strength & performance coach Judd Lienhard breaks down the seven core fears that hold us back: suffering, knowing the truth, the unknown, responsibility, commitment, isolation, and frustration.

These fears don’t just affect performance in the gym — they affect how we live, lead, and love. Judd shares how to recognize them, how they subtly control our behavior, and how to take back control.

“Hate is not the opposite of love. Fear is.”

If you want to stop letting fear run your life — and start building discipline, resilience, and true strength — this episode is for you.

FOLLOW JUDD:
Instagram: https://www.instagram.com/juddlienhard
YouTube: https://www.youtube.com/@JuddLienhard⁩
Get Judd's Training App: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Damian Porter: Everyday Self-Defense That Works — Situational Awareness & Legal Aftermath Aug 19, 2025

Former New Zealand SAS commando Damian Porter—known online as @hownottodieguy—joins me to break down real self-defense for everyday people. We cover why sport fighting skills aren’t enough, how to build situational awareness, and what it really takes to protect yourself and your family.

Damian explains the three pillars of effective self-defense:

Win the fight (simple tactics anyone can use)
Stay out of jail (legal aftermath and decision-making)
Handle the trauma (stress control and recovery)

You’ll hear practical strategies for spotting red flags early, staying safe in transitional spaces like parking lots and public transport, protecting your home and car, and using tools ranging from pens to fire extinguishers to firearms. Whether you’re a parent, a student, or just someone who wants to feel safer moving through the world, this episode gives you actionable steps you can use today.

About Damian Porter
Damian is a former NZ SAS commando specializing in counter-terrorism and hostage rescue. Today he teaches civilians and organizations how to apply military-tested safety and self-defense principles in everyday life.

Follow Damian
Instagram: @hownottodieguy

Follow Judd Lienhard
Instagram: @juddlienhard

TRAIN WITH JUDD: Judd's Fitness App includes over 52 weeks' worth of training programs to improve your overall athleticism, strength & speed. Start a FREE trial today!

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Mark Bell: Strength, Longevity, & Building the Slingshot Aug 12, 2025

Mark Bell — world-record-holding powerlifter, inventor of the Slingshot, and founder of one of the most recognizable fitness brands on the planet — joins Judd Lienhard to share the lessons he’s learned from building strength, building a business, and staying in the game for life.

From creating the Slingshot in his garage to scaling it into a global fitness brand, Mark reveals the mindset shifts, training strategies, and entrepreneurial moves that fueled his success. We cover high-frequency strength training without burnout, the importance of patience and persistence, how to turn injuries into opportunities, and the leadership principles that keep you relevant long after you’ve reached the top.

Whether you’re a lifter, coach, or entrepreneur, you’ll walk away with tactical advice you can use immediately — from training smarter and recovering faster to building a brand that lasts.

In this episode, we discuss:

The origin story of the Slingshot and how Mark turned an injury into a business
Training frequency vs. intensity for sustainable strength gains
Why patience and consistency beat raw talent over time
Lessons from scaling a fitness product into a worldwide brand
Building resilience in the gym and in business
How to mentor others, lead by example, and use influence responsibly

FOLLOW MARK BELL
🔗 Instagram: https://www.instagram.com/marksmellybell
🔗 YouTube: https://www.youtube.com/@SuperTraining06
Podcast: Power Project
FOLLOW JUDD LIENHARD
🔗 Instagram: https://www.instagram.com/juddlienhard
🔗 YouTube: https://www.youtube.com/@juddlienhard
Podcast: The Judd Lienhard Podcast

TRAIN WITH JUDD: https://www.juddlienhard.com/
Judd's Fitness App includes over 52 weeks' worth of training programs to improve your overall athleticism, strength & speed. Start a FREE trial today!

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Tait Fletcher & Keith Jardine: Why Struggle Builds Men & Comfort Destroys Them Aug 05, 2025

Tait Fletcher and Keith Jardine join Judd Lienhard to talk about what every man needs but few are willing to chase: struggle, discipline, and a tribe to suffer with. In this conversation, the former MMA fighters turned filmmakers open up about brain injuries, PTSD, healing through Ibogaine, and why most men today are starving for real purpose.

They discuss the dark side of comfort, the lies we tell ourselves, and how suffering together builds unshakable bonds. This isn’t just about fighting, it’s about fatherhood, faith, ego death, and becoming someone you’re proud of. If you’ve ever felt stuck, soft, or alone, this one’s for you.

🔑 Topics Covered:

How real growth comes from suffering
Why most men today are weak (and how to fix it)
TBI, depression, and brain healing with Ibogaine
Brotherhood, purpose, and rites of passage
Why excuses are just lies we rehearse
The difference between athletes and real fighters
The power of presence, stillness, and spiritual grounding

💥 Kill Me Again (their new film) streams everywhere August 8.
🎥 Watch the Kill Me Again Movie Trailer
🎬 Preorder Kill Me Again – Streaming August 8 on all platforms

🔗 Connect with Tait Fletcher
Instagram: @taitfletcher

🔗 Connect with Ketih Jardine
Instagram: @keithjardine205

🔗 Connect with Judd Lienhard
Instagram: @juddlienhard
YouTube: @juddlienhard
Training & Programs: juddlienhard.com

🎧 Subscribe for new podcast episodes every Tuesday at 5a CST.

Timestamps
00:01:26 – Suffering as a Rite of Passage
00:06:21 – Why Most Men Are Angry: Fear & Insecurity
00:12:25 – Winning Small While Getting Hit in the Face
00:20:37 – Blind Spots, Ego & How to Receive Criticism
00:32:56 – Why Cheerleading Doesn’t Help—Suffer Together
00:48:28 – Loyalty, Moral Conflicts & Developing a Code
01:01:23 – The Ibogaine Experience That Changed Everything
01:08:05 – How to Parent with Courage & Protect the Child Within
01:20:57 – Kill Me Again: A Movie Born of Real Pain
01:35:24 – The Real Work: Build the Wings on the Way Down

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Judd Lienhard: 5 Pillars & 3 Traits Every Man Needs to Build a Grounded Life Jul 29, 2025

Feeling Disciplined But Still Lost?

In this episode, I share the personal framework I call The House of Living—a simple structure built on 3 foundational traits and 5 daily pillars that help me stay grounded, focused, and purposeful.

It’s the same system I’ve used as an Army Ranger, college linebacker, and performance coach over the past 15+ years to reset priorities and lead a more intentional life.

If you’ve ever felt like you’re doing everything “right” but still feel disconnected or off-track, this episode gives you a clear structure to come back to.

What You'll Learn:

The 3 traits I rely on daily: Accountability, Resilience, and Gratitude
The 5 daily pillars: Physical, Spiritual, Emotional, Intellectual, and Social
Why God, Family, and Community are the priorities that hold everything together
Why strength without direction leads to burnout
How to build emotional steadiness and real friendship
How faith can shape your leadership, even in a distracted world

Whether you're a father, coach, or someone trying to lead from a stronger foundation, this episode will help you focus on what matters most and keep coming back to it.

CONNECT WITH JUDD:
Instagram → @juddlienhard
YouTube → The Judd Lienhard Podcast
Training App → juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Daniel Back: Build Explosive Power with Speed & Jump Ability Jul 22, 2025

Daniel Back is a highly respected performance coach known for blending biomechanics, science, and real-world coaching to help athletes jump higher, sprint faster, and build explosive power. In this episode, we break down the misunderstood foundations of athleticism and why strength alone won’t make you a better athlete.

We talk about what actually transfers to sport: sprinting, jumping, submaximal movement, and variety. Daniel shares how his early obsession with jump training led to a career spent developing athletes across basketball, track, and field sports. He explains why the gym shouldn't be the starting point for most athletes and how to rebuild the athletic pyramid from the ground up.

If your goal is to run faster, jump higher, or train smarter, this episode will reshape how you think about getting there.

Highlights:

Why strength ≠ force (and how that impacts speed)
What most programs miss: submaximal movement and variety
Sprinting and jumping as universal athletic skills
How general play and movement challenges build true athleticism
The problem with specializing too early
Strength training’s place in the performance pyramid
The neurological cost of always lifting heavy
What fascia training gets wrong (and right)
Tips for improving sprint mechanics and ground contact
How to know when your athletes need less strength work, not more

CONNECT WITH DANIEL BACK:
Instagram: @2xathlete & @jump.science
YouTube: 2X Athlete
Programs: 2xathlete.com

CONNECT WITH JUDD LIENHARD:
Instagram: @juddlienhard
Train with Judd: juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Judd Lienhard: Stop Chasing “Optimal” | Real Fitness Advice That Works Jul 15, 2025

A lot of people are chasing what’s “optimal.” The perfect split, the ideal routine, the magic exercise. But most of that doesn’t matter, especially if it doesn’t work for you in real life.

In this episode, I answer the most common questions I get about training, coaching, and performance. I explain why I created MASS Method and how I approach athletic development after 15+ years in the fitness field as a coach.

We talk about certifications vs. experience, why I don’t believe in forcing speed or complexity, and how to rebuild your athleticism, especially if you’re in your 30s, 40s, or beyond and want to train for the long haul.

Topics Covered:

The real meaning of MASS Method (Movement, Athleticism, Strength, Speed)
Why “optimal” training isn’t always useful
The difference between being certified and being capable
How to build athleticism back in midlife
Lessons from coaching kids, college football, and the military
What matters most in training: patience, angles, aggression
Advice for athletes, coaches, and young men trying to figure it out

In this episode:

“You have your whole life to be a bodybuilder. You only get a short window to be an athlete.”

“Don’t stack performance on top of dysfunction.”

“Slow is smooth. Smooth is fast.”

🎯 Try MASS Method — FREE 7-day trial click HERE

📲 To connect with Judd Lienhard click HERE

Subscribe, leave a review, and share this with someone who trains with purpose.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Paul de Gelder: Shark Attack Survivor on Pain, Resilience, and Mental Strength Jul 08, 2025

In this episode of The Judd Lienhard Podcast, I sit down with Paul de Gelder—shark attack survivor, former Australian Navy clearance diver, and one of the toughest men you’ll ever meet.

Paul lost his hand and leg during a bull shark attack in Sydney Harbour. Most people would’ve quit. Paul didn’t. He rebuilt his body, rewired his mindset, and now lives a life of purpose—co-hosting Shark Week, speaking around the world, and training like a savage.

We talk about trauma, recovery, and what it actually takes to build resilience and mental strength. Whether you're a dad, athlete, coach, or someone trying to push through hard times—you'll be glad you listened.

🎯 You’ll learn:

How to rebuild after life breaks you
Mental tools to train your mindset like a muscle
Paul’s approach to pain, rehab, and purpose
Why excuses don’t serve you—and what to do instead

👊 Real adversity. Real lessons. Real strength.

🔗 Connect with Paul de Gelder
Instagram: @pauldegelder
YouTube: @pauldegelder1
Watch him on Shark Week (Discovery / Max)

🔗 Connect with Judd Lienhard
Instagram: @juddlienhard
YouTube: @juddlienhard
Training & Programs: juddlienhard.com

🎧 Subscribe for new episodes every Tuesday at 5a CST.

Timestamps:
00:00 – Shark attack, trauma, and mindset
06:30 – Paul's early life, bullying, and direction
13:00 – Military transformation: from lost teen to elite diver
19:40 – The moment that changed everything
27:30 – Surviving a bull shark attack
36:15 – The recovery and decision to amputate
43:00 – Rebuilding his body and his purpose
50:00 – Training again: walking, lifting, moving
56:45 – How Paul avoids depression and victimhood
1:05:00 – Hosting Shark Week & working with Will Smith
1:13:00 – Grit, purpose, and staying on the edge

This episode is brought to you by David Protein

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Judd Lienhard: The Priorities Pyramid That Fixes Your Fitness Jul 01, 2025

Most guys don’t need a new program, a better supplement stack, or the “perfect” exercise they saw on Instagram. They need a reality check on their priorities.

In this solo episode, I break down the Priorities Pyramid—a six-layer system I’ve used for 20+ years as a strength coach, Army Ranger, and athlete. This is the blueprint for getting strong, moving well, and staying in shape for life.

If you’re the type of man who’s built a career, supports your family, and still holds yourself to a higher standard physically—this episode is for you.

What You'll Learn:

Safety – Why you're getting hurt and how to stop being dumb about it
Consistency – The only “secret” worth talking about
Comprehensive Approach – Strength, cardio, mobility… quit skipping what matters
Intensity – How to push yourself without breaking down
Specialized Techniques – What to use after you’ve earned it
Supplements & Hormones – The least important part (but most abused)

Who This Is For:

Former athletes who still expect more from themselves
Military & first responders
Fathers, leaders, and hard workers who train like it matters
Men who value strength, discipline, and real results

What This Isn’t:

This isn’t a hype-up. It’s not a shortcut. It’s not about aesthetics.
It’s about building a system that keeps you strong and capable—for decades.

Hard Truths I Get Into:

If fitness isn’t one of your top 3 priorities, don’t expect results
If you can spend $250 a month on booze but not a gym membership, your priorities are off
If you're still blaming genetics or age—look in the mirror

Stop looking for hacks. Most people are spending 90% of their effort chasing 10% of the outcome. The work that matters is simple, boring, and hard.

Do it anyway.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

John Welbourn RETURNS: How to Train Smarter, Recover Better & Boost Longevity Jun 24, 2025

In this wide-ranging episode, former NFL offensive lineman and Power Athlete founder John Welbourn returns to The Judd Lienhard Podcast for Part 2. John and Judd dive deep into what truly drives performance, recovery, and long-term health—challenging common fitness myths and exploring the science behind elite results.

Topics covered include:

Relative intensity vs. training volume
Saunas, cold plunges, and recovery physiology
The sugar diet experiment and metabolic flexibility
Gut health, microbiome science, and fecal transplants
Muscle as medicine: why strength matters for aging
Hormones, PEDs, and misunderstood performance tools
What ancient resilience teaches us about modern softness

Whether you're a coach, athlete, or lifelong learner, this conversation will reframe how you think about strength, recovery, and longevity.

Connect with John Welbourn
Instagram: @johnwelbourn | @powerathleteinc
Website: powerathletehq.com

Connect with Judd Lienhard
Instagram: @juddlienhard
YouTube: Judd Lienhard on YouTube
Website & Coaching: juddlienhard.com

Listen and follow for new episodes every Tuesday.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Judd Lienhard: 5 Military Tactics to Fix Your Training Plan Jun 17, 2025

Most people don’t fail in the gym because they’re lazy—they fail because they don’t have a real plan. In this episode, I break down 5 military tactics I learned as an Army Ranger and have used as a performance coach for 15+ years to help people train with purpose.

Too many training programs fall apart because they lack strategy. In this episode, I’ll show you how to build a plan that fits your goals, supports your lifestyle, and holds up under pressure.

What you’ll learn:

How to set a clear mission for your training
The difference between your main effort and supporting efforts
Why shaping and sustaining operations matter in fitness
How to run daily after-action reviews (AARs) to stay consistent
Why crossloading and redundancy help busy people train without missing workouts

This isn’t about motivation. It’s about planning. If you’re serious about staying strong, fit, and adaptable—especially with a full plate—this is how you build a system that actually works.

Follow for more episodes with athletes, veterans, and coaches who live it.

📱 IG: @juddlienhard
💻 Fitness App, Resistance Band & more: juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Tim Riley: Train Like An Athlete At Any Age Jun 10, 2025

What’s the difference between training and just working out? In this episode of The Judd Lienhard Podcast, elite performance coach Tim Riley (@timrileytraining) breaks down the mechanics of longevity-focused athletic training, calling out fitness dogma, movement cults, and what really matters if you want to stay powerful, functional, and pain-free over the long haul.
Whether you're a pro athlete or recreational lifter, Tim delivers a masterclass in how to train for speed, power, and durability — not just aesthetics.
👉 Learn how to train smart, recover harder, and stop chasing “optimal” in favor of what actually works.
⏱️ Timestamps:
00:00:00 - Everyone can train like an athlete
00:00:20 - The difference between training vs. working out
00:03:34 - Tim’s #1 training tenet: "I don’t want to be right, I want to get it right"
00:06:00 - Mustache talk, social media presence, and staying authentic
00:08:16 - GOTA, functional patterns & movement cults
00:09:33 - Training disagreements with partners and dealing with creepy DMs
00:12:31 - Judging by appearance vs. training credibility
00:13:16 - State troopers and programming dogma
00:16:05 - Certainty in training and the limits of “science-based”
00:17:22 - Suboptimal programs that still deliver results
00:18:05 - Why intensity and consistency is more important than programming
00:20:45 - Bridging the gap between gen pop and elite athletes
00:23:33 - Gamifying performance and training as the sport
00:24:16 - Risk of acute injuries vs. chronic disease from inactivity
00:26:25 - Movement quality over muscle size
00:27:36 - 22mph sprint at age 35 & variability in human performance
00:30:11 - Getting hurt from training too hard vs. not training at all
00:33:25 - Sprinting safety & building up capacity
00:38:39 - Training chaos & the myth of “optimal” movement
00:41:08 - Sherpa coaching model and athlete collaboration
00:42:32 - Getting athlete buy-in for movement change
00:44:26 - Letting athletes choose exercises
00:45:04 - Exercise dogma: “Everyone must clean” vs. reality
00:47:46 - Jamar Chase power cleans 315 after 6 weeks off
00:50:00 - What defines true athleticism
00:51:13 - NFL physiques vs. performance efficiency
00:52:12 - Herschel Walker and the myth of minimalist training
00:52:59 - Tim’s basic training split: 2 lower, 2 upper
00:54:13 - Why speed comes first, and contrast pairing tips
00:55:09 - Importance of rest in power and sprint sessions
00:57:51 - 20x40s ≠ speed work: the biggest youth coaching mistake
00:59:18 - Football + distraction tricks to preserve rest quality
01:00:28 - Squat variations and trap bar replacements
01:01:43 - Why you need to train biarticulate muscles directly
01:02:37 - Upper body: heavy bench, athlete-guided pressing
01:03:51 - Why ballistic training is underrated
01:04:56 - The resurgence of machines and hypertrophy for athletes
01:07:34 - Why hypertrophy = health, metabolism, and training leverage
01:08:20 - Tim’s podcast & how to connect
📢 Follow Tim Riley:
Instagram: @timrileytraining
Podcast: Coach Em Up
🎧 More from Judd Lienhard:
Instagram: @juddlienhard
Training App, Coaching & More: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Judd Lienhard: 7 Things Sports Parents Need to STOP Doing Jun 03, 2025

I’ve spent over 15 years coaching young athletes—and I’ve seen one pattern over and over again: it’s not the kids who ruin their athletic experience... it’s the parents.

In this solo episode, I’m breaking down the 7 biggest mistakes I see sports parents make all the time. From making excuses and criticizing constantly, to living through your kid or thinking you know more than the coaches—these habits are killing your kid’s love for the game.

We all want what’s best for our kids, but sometimes we’re the ones standing in the way.

🎯 Here’s what I cover:

Why letting your kid fail is a gift
How excuses destroy accountability
The damage caused by constant criticism
Why comparing your kid to others (or yourself) backfires
What sports are really supposed to teach
How to tell if your kid actually loves the sport—or just wants to please you
The truth about coaching
When support turns into sabotage
What it really means to raise an athlete who thrives

If you’re a sports parent, this episode is for you.

TRAIN WITH ME - IMPROVE YOUR: MOVEMENT, ATHLETICISM, STRENGTH, & SPEED ACCESS ALL MY FITNESS PROGRAMS FREE FOR 7-DAYS: https://www.juddlienhard.com/

IG: https://instagram.com/juddlienhard
YT: https://www.youtube.com/@JuddLienhard

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Elena Brandner: Rebuilding Life After a Spinal Cord Injury May 27, 2025

Elena Brandner was told she would never walk again.
In 2022, a catastrophic car crash left her with a shattered spine, 18 broken bones, and a long list of physical and emotional trauma. Doctors gave her a bleak prognosis. But Elena refused to accept the narrative.
In this raw, emotional, and deeply motivating episode, Elena joins Judd to share her unfiltered journey—from athlete to trauma survivor to rebuilding her life through grit, grace, and relentless rehab.
You’ll hear how her training background helped save her life, how she overcame depression and loss of identity, and why choosing discomfort is the key to fulfillment. If you’ve ever doubted your ability to come back from adversity, this episode is a masterclass in what it means to keep going anyway.
👉 Whether you're an athlete, recovering from injury, or just stuck in life, this episode will change your perspective.
📍 Timestamps
00:00:00 – Intro: Elena’s story and resilience
00:03:00 – Life before the accident
00:06:00 – Details of the crash and injuries
00:09:00 – Waking up and early recovery
00:12:00 – Mental battles and rebuilding faith
00:15:00 – Rehab, setbacks, and breakthroughs
00:18:00 – Training innovations post-injury
00:21:00 – What people take for granted
00:24:00 – Perspective, mindset, and consistency
00:27:00 – Purpose, God, and future vision
💬 Key Themes:
- Spinal cord injury recovery
- Why fitness saved her life
- Training after trauma
- Mental toughness under pressure
- Purpose after pain
- How to build resilience when everything falls apart
- Daily habits, identity, and real self-discipline
- Turning tragedy into mission
🔗 Connect with Elena Brandner:
Instagram: @flostate_recovery
Website: https://linktr.ee/flostate_recovery
🔗 Train with Judd:
Instagram: @juddlienhard
MASS Method: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Dr. Alexei Vranich: Ancient Wisdom for Modern Performance, Community, and Mental Clarity May 20, 2025

What if the reason you feel off isn’t a lack of discipline or motivation—but too much comfort?

In this episode, Judd sits down with Dr. Alexei Vranich—archaeologist, Jiu Jitsu practitioner, and expert on human history and health—to explore why modern men are starved for struggle, community, and awe.

They dive into how ancient cultures found purpose in discomfort, how food and alcohol served as tools for connection (not escape), and why slowing down may be the most high-performance decision you can make.

From potato-based diets in the Andes to the neuroscience of awe, this conversation cuts through surface-level biohacking advice and gets to the real foundations of health, discipline, and fulfillment.

Whether you’re a veteran, an athlete, or just someone chasing clarity in an overstimulated world—this episode delivers the mindset shift you didn’t know you needed.

🔑 Topics Covered:

Why struggle is essential to performance and happiness
The dark side of modern comfort and convenience
Ancient lessons on food, rituals, and physical effort
How loneliness became a modern health crisis
Jiu Jitsu, martial arts, and building real brotherhood
Awe as a tool for rewiring your brain
Breathing, presence, and the art of slowing down
What history teaches us about purpose, suffering, and resilience

📌 If this episode hits home, leave a rating and review—it helps more people rediscover strength, clarity, and purpose.

👤 Guest: Dr. Alexei Vranich
Learn more: https://www.dralexei.com
Instagram: @alexeivranich

Follow Judd on Instagram @juddlienhard
Explore Judd’s training method: https://www.juddlienhard.com/

📚 Mentioned Books:
How to Change Your Mind – Michael Pollan - https://amzn.to/3YRjzPm
Botany of Desire – Michael Pollan - https://amzn.to/4klZk5f
Why We Eat What We Eat – Raymond Sokolov - https://amzn.to/3ZliFuv
Fish on Friday – Brian Fagan - https://amzn.to/3ZtmM7V
Sapiens – Yuval Noah Harari - https://amzn.to/3Sa3EYP
Meditations – Marcus Aurelius - https://amzn.to/44NrCAE

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Dr. Belisa Vranich: How to Use Tactical Breathing to Boost Strength, Endurance, and Focus May 13, 2025

Breathing is the most underutilized tool in human performance—and in this episode, renowned breath expert Dr. Belisa Vranich breaks it all down with Judd.

Dr. Belisa (@drbelisa), clinical psychologist and author of Breathing for Warriors, joins the show to explain why most people—especially high performers—are breathing wrong, and how correcting it can improve strength, recovery, endurance, posture, mental clarity, sleep, digestion, pelvic health, and stress response.

This episode covers diaphragm training, parasympathetic recovery, tactical breathing under stress, and how to test your Breathing IQ—a simple but powerful metric to improve performance and longevity.

From special operators and elite athletes to desk workers and gym-goers, this is must-listen content for anyone who wants to train smarter and breathe stronger.

🔑 Topics Covered:

Why 90% of people have dysfunctional breathing
Diaphragm strength and lung capacity for performance
Tactical and recovery breathing for mental control
How breath affects posture, spine, digestion, and energy
Tools and tests: Breathing IQ, O2 Trainer, CO₂ tolerance
The “modern predatory stance” and screen-induced dysfunction
Rethinking Valsalva and pressure mechanics in lifting
Breathwork for runners, lifters, cyclists, and fighters
Why elite performers are expert regulators of arousal
How breathing shapes longevity, resilience, and precision under pressure

🛠️ Referenced in This Episode:

Erin McGuire – 360° breathing & bracing expert
IG: @mcguire.erin
Dr. Mary Massery – Postural & respiratory integration
🌐 masserypt.com
Rosalba Courtney, PhD – CO₂ tolerance, breath pattern disorders
🌐 rosalbacourtney.com
Peter Litchfield, PhD – Capnography & respiratory psychophysiology
🌐 betterphysiology.com
O2 Trainer by Bas Rutten – Breathing resistance tool
🌐 o2trainer.com
Book: Breathing for Warriors by Dr. Belisa Vranich
📖 Buy on Amazon

📘 Take the Breathing IQ Test:
Get a real measurement of your breath mechanics:
🌐 mybreathingiq.com

🎙️ About the Show:
The Judd Lienhard Podcast explores training, mindset, recovery, leadership, and the deeper mechanics of human performance. Hosted by Army veteran and performance coach Judd Lienhard, the show features conversations with elite coaches, special operations veterans, strength scientists, and thought leaders pushing the limits of resilience and strength.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Wes Whitlock: Discipline After the Military & How to Build a Purpose-Driven Brand May 06, 2025

In this episode of The Judd Lienhard Podcast, Judd sits down with Wes Whitlock — Marine Corps veteran, entrepreneur, and founder of Rogue American Apparel. From carrying classified intel through combat zones to building a multi-million dollar brand, Wes has lived every chapter of the warrior’s path.

This isn’t just strategy — it’s a full-on mindset shift. Wes breaks down how his military past forged his business discipline, what modern men are missing, and how to reclaim direction in a distracted world.

Whether you’re a veteran, athlete, or driven man looking to reclaim grit, this conversation delivers raw clarity.

🔑 Topics Covered:

The warrior mindset vs modern comfort
Veteran transition & radical responsibility
Rogue American’s origin and ethos
Discipline, training, and why aesthetics don’t matter
How to create meaning through suffering
Masculinity, restraint, and legacy

🎯 For Listeners Who Are:
Men 25–45, military veterans, former athletes, entrepreneurs, leaders, and anyone building discipline, strength, and purpose.

🧠 Key Takeaways:

Train for life, not likes — discipline is the backbone.
Build brands from values, not vanity — Wes shares how Rogue became a symbol of purpose.
Masculinity isn’t rage — it’s presence, strength, and stillness.
Your past doesn’t define you — your choices do.

🎧 Available on:
Apple Podcasts | Spotify | YouTube | Amazon Music

🔗 Connect with Wes Whitlock:

Rogue American: rogueamerican.com
Instagram: @wes_whitlock

🔗 Connect with Judd Lienhard:

Website: juddlienhard.com
Instagram: @juddlienhard

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Brad Dunn: Build the Body, Discipline, and Life You Actually Want Apr 29, 2025

🔥 The Judd Lienhard Podcast EP 015 w/ Brad Dunn (@reliant.fitness) 🔥

Ready to take extreme ownership of your body, your mind, and your future? Brad Dunn shares how he rebuilt his life — fighting through addiction, burnout, and self-doubt — to lead a movement of blue-collar warriors chasing strength, discipline, and real transformation.

In this episode, we dive into:

✅ Fitness Fundamentals for Men Over 30
✅ Discipline Over Motivation
✅ Overcoming Alcohol and Addiction
✅ The Blue-Collar Fitness Mindset
✅ Eating for Performance, Not Pleasure
✅ Creating a New Identity Through Action

This is your playbook for reclaiming athleticism, building mental toughness, and forging a high-performance life — no shortcuts, no moderation, no apology.

💥 Follow Brad Dunn: YouTube @reliant.fitness | reliantfitness.net
💥 Follow Judd Lienhard: Instagram @juddlienhard | juddlienhard.com

👉 New episodes weekly. Always Be An Athlete.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Gabby Reece: Resilience in Training, Parenting, & Relationships Apr 22, 2025

You know how to train hard. But do you know how to live well?

In this episode, Judd talks with elite athlete, author, and performance coach Gabby Reece. They unpack strength from breath to body to emotional backbone. This isn’t about sets and reps—it’s about building a life that holds under pressure.

Gabby is a former professional volleyball player, Nike’s first female athlete with a signature shoe, and a pioneer in performance training and wellness. She’s also the co-founder of XPT Life, a breath and movement-based fitness system developed with her husband, big wave surfer Laird Hamilton. Beyond athletics, she’s known for her insight into relationships, parenting, and personal growth—blending physical intensity with emotional intelligence.

Gabby doesn’t just talk training—she delivers a masterclass in mindset, discipline, and longevity, backed by decades of experience in sport, marriage, motherhood, and self-work.

Mindset – How high-performers manage mood, fear, and identity without losing their edge
Discipline – Why carving out non-negotiable space for your training and breathwork is essential
Longevity – How breath control, recovery, and emotional resilience extend your impact

Key Highlights:

Tactical breath training and how it rewires your stress response
What strong marriages look like under pressure
The truth about postpartum fitness and carving out “training real estate”
Why “not being a victim” is the most important rule you can teach your kids
The danger of outsourcing your instincts—and how to reclaim them

🔥 Support the show:

💪 1st Phorm Level-1 Meal Replacement – Fuel recovery with high-quality protein that keeps you dialed in: https://1stphorm.com/products/level-1/?a_aid=Judd

💧 LMNT Electrolytes – Stay dialed in with zero sugar, all grit — and get a free sample pack of all flavors with any purchase: https://drinklmnt.com/judd

🧠 Humanaut Health – Upgrade your life with elite blood work, hormone optimization, and high-performance health coaching. Use code JLHUMANAUT10 for 10% off your annual membership: https://vrlps.co/5avh0la/cp

🧊 Plunge – Cold exposure made simple. Now featuring their new indoor sauna for the ultimate stress relief + resilience combo: https://plunge.pxf.io/19bbdg

About the Host:
Hosted by Judd Lienhard, a former Army Ranger, college linebacker, and seasoned strength and conditioning coach. With a background in military special operations and over 15 years in the performance world, Judd focuses on clear, actionable conversations around discipline, resilience, mindset, and growth—on the field, in the gym, and at home.

🚨 Follow Judd:
Instagram: @juddlienhard
Website: www.juddlienhard.com

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Thomas DeLauer: Nutrition for Performance - Protein, Fasting, & Metabolic Flexibility Apr 15, 2025

What does it really take to stay lean, strong, and disciplined for life—while juggling work, family, and everything in between?

In this episode, Judd sits down with Thomas DeLauer—celebrity nutrition coach, author, and YouTube legend with 4+ million subscribers—for a real-world breakdown of what it means to live and eat like an athlete.

In this episode:

The most dangerous nutrition myths men still believe
How much protein you really need to build muscle and perform
Fasting and metabolic flexibility made simple
Why your diet fails if you’re not moving more
Tactical breakdowns of supplements, recovery, and mental resilience

—

🔥 Support the show:

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🧠 Humanaut Health – Upgrade your recovery and performance with elite blood work, hormone optimization, and high-performance health coaching. Use code JLHUMANAUT10 for 10% off your annual membership: https://vrlps.co/5avh0la/cp

🧊 Plunge – Cold exposure made simple. Trusted by high performers for recovery and discipline. Now featuring their new indoor sauna for the ultimate stress relief + resilience combo: https://plunge.pxf.io/19bbdg

—

Timestamps:

01:10 – Thomas’s transformation: 300 lbs to elite nutritionist
09:45 – Protein myths and the truth about anabolic windows
17:00 – Meal timing, fasting, and body recomposition
22:30 – How to burn more fat by eating more
30:00 – Strategic calorie cycling & performance nutrition
35:00 – Fasting benefits beyond fat loss
41:00 – Training smarter: movement quality & intuition
50:00 – 10 foods Thomas would stock in every kitchen
1:02:00 – The 3 foods to avoid at all costs
1:05:00 – Top 5 supplements for high performers

About Judd Lienhard
Former Army Ranger, college linebacker, and veteran strength & conditioning coach, Judd delivers real conversations on training, mindset, discipline, and leadership. This podcast is for men who prioritize fitness.

📱 Connect with Judd:
Instagram: @juddlienhard
Website: www.juddlienhard.com

📱 Follow Thomas DeLauer:
YouTube: Thomas DeLauer
Instagram: @thomasdelauer

“You’re not past your prime. You’re in your season. Get f*cking real, and get to work.”

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Dr. Trevor Bachmeyer: Beating Cancer, Building Strength & Leading from the Front Apr 08, 2025

What does it really take to come back from the edge?

Dr. Trevor Bachmeyer didn’t just survive cancer — he came back with purpose. In this episode, Trevor shares how his battle with cancer reshaped everything: his mindset, training philosophy, and mission as a leader, coach, and man.

Now followed by over 1 million people on Instagram, Dr. Trevor is trusted by elite athletes, military operators, and high performers who want results that last. His story is more than a comeback — it’s a blueprint for those who refuse to quit.

In This Episode:

How cancer ignited Trevor’s mission
Mindset shifts forged through pain and loss
Programming for tactical athletes and real-world strength
Why former athletes still matter — and how to show up like one
Rewriting “normal life” through high-performance habits
Fatherhood, leadership, legacy, and the work ethic behind it all
The military mindset in life and training

This one hits hard. If you’re a high performer, former athlete, veteran, or anyone who still trains like they’re in the fight — this episode is for you.

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🎙️ Connect with Dr. Trevor Bachmeyer:
IG: @drtrevorbachmeyer
YouTube: youtube.com/@TrevorBachmeyer

🎧 More from Judd:
IG: @juddlienhard
Website: www.juddlienhard.com
YouTube: youtube.com/@JuddLienhard

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Mike Catherwood: From Addict to Athlete Apr 01, 2025

In this powerful episode of The Judd Lienhard Podcast, Judd sits down with the legendary Mike Catherwood—radio icon, voice actor, certified trainer, father, and jiu-jitsu practitioner—for a raw, unfiltered conversation on addiction recovery, discipline, and the relentless pursuit of personal growth.

From his punk rock beginnings and battles with addiction to co-hosting the globally syndicated Loveline and training jiu-jitsu in Hill Country, Texas, Mike shares his journey of resilience and transformation. This is a deep dive into what it means to truly live the "Always Be An Athlete" lifestyle—mentally, physically, and spiritually.

THIS EPISODE IS SPONSORED BY 1ST PHORM → Effective supplements that work! 🚀 https://1stphorm.com/products/level-1/?a_aid=Judd

We get into:

🔹 The role of psychedelics in healing trauma and reshaping identity

🔹 Mike’s mental model for staying sober, strong, and grounded as a husband & father

🔹 Why jiu-jitsu, barbell training, and strength and conditioning are foundational to mindset

🔹 The dark truths about dopamine addiction and how to reclaim discipline

🔹 High-performance habits forged through hardship, fatherhood, & fighting ego

🔹 Why authenticity, consistency, and humility are the new currency for men’s mental health

📢 SUBSCRIBE for more real conversations with high-performers, athletes, and warriors on mindset, training, and elite performance!

📲 CONNECT WITH JUDD LIENHARD:

→ Follow Judd on Instagram @juddlienhard

→ Train with Judd

📲 CONNECT WITH MIKE CATHERWOOD:

Instagram: @mikecatherwood

Podcast: Mikey Likes You

YouTube → https://www.youtube.com/@mikeylikesyou1

🕒 TIMESTAMPS:

00:00:00 - Intro: From Loveline to Discipline

00:03:14 - Mike’s early drug use and the power of peer influence

00:06:21 - Meth, heroin, and the chaos of addiction

00:09:42 - Getting clean: Mike’s rock bottom moment

00:14:10 - How training helped save his life

00:17:30 - Bodybuilding, ego, and evolving beyond aesthetics

00:21:45 - Discovering jiu-jitsu and the beauty of skill

00:28:06 - Mike’s daily routine: training, fasting, and discipline

00:31:40 - Quitting Hollywood: choosing integrity over fame

00:35:00 - Raising a daughter in a broken culture

00:38:15 - How psychedelics helped Mike become a better father

00:41:10 - Lessons from addiction applied to everyday life

00:44:00 - “Real spirituality is found through action”

00:46:25 - The mental side of fitness and growth

00:50:12 - Becoming the man you admire

00:53:47 - Dealing with temptation and staying the course

00:57:01 - The difference between shame and guilt

01:01:22 - Faith, forgiveness, and moving forward

01:08:39 - What it means to “Always Be An Athlete”

01:12:02 - Final thoughts: humor, humility, and hard truth

This episode is brought to you by David Protein

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This episode is brought to you by LMNT

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Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Training Through Adversity & Life After Sports w/ Ty Horn Mar 25, 2025

In this raw and real conversation, Judd sits down with former Division I football player and Brazilian Jiu-Jitsu grappler Ty Horn to talk about rebuilding life after athletics, staying disciplined through chaos, and how strength and mindset training became his way out of rock bottom.

Ty opens up about the dark moments in his life, the lessons learned from football and grappling, and how he balances elite performance with fatherhood and a demanding career. If you’re an athlete, coach, or high-performer working to stay consistent and resilient—this one hits hard.

Follow Ty Horn on IG: @mobility_monster74

🧠 What You’ll Learn:

What training through adversity really looks like
The mental side of grappling and high-performance
How to lead with discipline when life falls apart
Real-world self-defense fundamentals
Advice for building strength, structure, and a home gym
How to stay sharp after sports—and how to come back stronger

⏱️ Timestamps:

[00:00:00] Why Ty trains like he has no other choice
[00:05:06] Grappling mindset & controlling chaos
[00:14:04] Calmness, fatherhood & fighting with focus
[00:20:05] Strength vs. skill: what actually wins fights
[00:30:41] Self-defense mindset & situational awareness
[00:44:23] Rock bottom, identity loss & starting over
[01:01:36] Discipline, time management & performance structure
[01:11:48] Training schedule: jiu-jitsu + strength + full-time work
[01:36:13] Top 5 strength movements for grapplers & athletes
[01:49:22] Budget-friendly home gym essentials

💬 Memorable Quote

“I train because I don’t have the option not to—it’s part of who I am.”
– Ty Horn

🏷️ Topics Covered:

Strength & Conditioning · Mental Toughness · Life After Sports · Athletic Identity · Leadership · Fatherhood · Discipline · Grappling · Performance Training · Resilience · Self-Defense · Home Gym Setup · Consistency

🎧 Subscribe & Follow

For more unfiltered conversations on strength, leadership, and the lifelong pursuit of discipline—subscribe to The Judd Lienhard Podcast on Apple Podcasts, Spotify, YouTube, or wherever you listen.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Marcus Capone (Part 2) | SEAL Team 6, PTSD Recovery & Mental Health Mar 18, 2025

From SEAL Team 6 to Mental Health Innovator – Marcus Capone’s Mission

In Part 1, Marcus shared his journey through SEAL Team 6 selection, elite training, and the warrior mindset needed to perform at the highest level. Now, in Part 2, we explore the battle after war—PTSD, brain trauma, and recovery.

After service, Marcus struggled with PTSD and traumatic brain injury (TBI)—hidden battles many Special Operations veterans face. When standard treatments failed, he and his wife, Amber Capone, launched VETS: Veterans Exploring Treatment Solutions, pioneering alternative mental health therapies for veterans.

Now, he co-founded TARA Mind, expanding psychedelic-assisted therapy for veterans and civilians, redefining mental healthcare.

💥 What You’ll Learn:

✅ Why PTSD treatments fail Special Operations veterans
✅ The therapies that transformed Marcus’s life
✅ How VETS & TARA Mind are reshaping mental healthcare
✅ The biggest struggles veterans face post-service
✅ The link between brain trauma, performance & recovery
✅ SEAL training lessons for leadership & resilience

📢 About Marcus Capone – Former SEAL Team 6 Operator, Mental Health Advocate & Entrepreneur:

🔹 Co-Founder & CEO, TARA Mind – Expanding psychedelic-assisted therapy
🔹 Co-Founder & Chairman, VETS Foundation – Leading alternative PTSD treatments
🔹 Navy SEAL | SEAL Team 6 | Advanced SEAL Instructor

🌍 Learn More About Marcus & His Work:

🔹 TARA Mind → https://www.taramind.com/
🔹 VETS Foundation → https://vetsolutions.org/
🔹 Marcus on IG → @marcuscapone
🔹 VETS Foundation on IG → @veteransolutions

🔥 More from Judd Lienhard: former college athlete, Army Ranger, and performance coach specializing in mental toughness, leadership, and high performance.

📢 Subscribe for episodes on mindset, training & elite performance!
📲 Follow Judd on IG + YouTube → @juddlienhard
🌐 → https://www.juddlienhard.com/

⏱️ Timestamps:

⏳ 00:00:00 – SEAL Team 6 & The Mental Toll of War
⏳ 00:10:14 – PTSD vs. TBI: Hidden Brain Injuries in SEALs
⏳ 00:20:45 – Marcus’s Breaking Point & Seeking Help
⏳ 00:25:12 – Psychedelic Therapy That Changed Everything
⏳ 00:35:48 – How Marcus & Amber Founded VETS
⏳ 00:40:22 – TARA Mind & Expanding Psychedelic Therapy
⏳ 00:50:57 – Brain Trauma, Mental Health & Performance
⏳ 01:00:15 – SEAL Training Lessons in Leadership & Resilience
⏳ 01:05:44 – Marcus’s Advice for Veterans Facing PTSD
⏳ 01:10:30 – How to Support VETS & TARA Mind

This episode is brought to you by David Protein

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Marcus Capone (Part 1) | SEAL Team 6 Selection, Elite Training & The Warrior Mindset Mar 11, 2025

💥 What separates elite warriors from the rest of the world?

In this episode, Judd Lienhard sits down with Marcus Capone, a former Navy SEAL Team operator and combat veteran with multiple deployments, to break down the realities of mental toughness, resilience, and leadership under extreme pressure.

Marcus shares his unfiltered journey—from being a college athlete to enduring the brutal training of BUD/S, navigating the mental and physical demands of special operations, and eventually facing one of the toughest battles of all—transitioning out of the military.

🔥 Topics Covered in This Episode:
✅ The Reality of SEAL Training (BUD/S) – What it takes to survive special operations selection.
✅ Mental Toughness & Resilience – The mindset required to endure extreme physical & mental stress.
✅ High-Performance Training – Strength & conditioning for elite warriors.
✅ Leadership Under Pressure – Lessons from SEAL Team operations.
✅ Life After Special Operations – The struggle of veteran transition & finding purpose beyond combat.
✅ The Importance of Discipline in Training, Work, and Life.

💪 Whether you’re an athlete, business leader, veteran, or someone chasing high-performance goals, this episode will challenge your mindset and show you what it takes to lead, adapt, and overcome.

To learn more about Marcus Capone and his work:

🔗 VETS: Join the Fight to End Veteran Suicide

🔗 TARA Mind

👉 📸 Instagram | 🔗 LinkedIn: @marcuscapone

To learn more about Judd Lienhard:

🔗 JuddLienhard.com

👉 📸 Instagram & 📺 YouTube: @juddlienhard

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How to Build Strength That Lasts a Lifetime w/ Adriell Mayes (@everygotdamndre) Mar 04, 2025

What does it take to build real strength that lasts a lifetime—not just in the gym, but in everyday life? In this episode, Adriell “Dre” Mayes (@EveryGotDamnDre) joins me to discuss kettlebell training, mobility, and the mindset behind high-performance coaching. If you want to train smarter, move better, and stay strong for life, this is a must-listen.

In This Episode, We Cover:

✔ The Truth About Functional Strength – Why kettlebells and mobility are key to long-term performance
✔ Kettlebell Training Myths Debunked – Can kettlebells actually build muscle and strength?
✔ Strength vs. Mobility – Why you need both to stay injury-free and perform at your best
✔ Training for Longevity – The difference between looking strong vs. being strong for life
✔ Common Strength Training Mistakes – How to fix weak links and expose imbalances
✔ The High-Performance Mindset – How to train smarter, not just harder
✔ Balancing Performance & Health – Why chasing PRs isn’t always the best strategy
✔ How to Build Strength That Translates to the Real World

💪 Fuel Your Training:
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Dre Mayes has built a massive following for his highly effective kettlebell and performance training methods. His approach combines mobility, unconventional strength, and movement-based athleticism, making him one of the most sought-after coaches in the fitness space. But beyond training, his leadership and coaching philosophy set him apart.

🎙 Subscribe to The Judd Lienhard Podcast for more elite insights on training, mindset, and leadership.

📲 Follow Adriell Mayes (@EveryGotDamnDre):

Instagram: @EveryGotDamnDre
Training Programs: https://kettlebellfunctionaltraining.com/

💪 Want More? Train with Judd:
🔗 Join My Workout App: JuddLienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Greg Scheinman: Master Midlife, Fatherhood & Discipline Feb 25, 2025

How do you take control of your life in your 30s, 40s, 50s, and beyond? In this episode of The Judd Lienhard Podcast, I sit down with Greg Scheinman—best-selling author of The Midlife Male, coach for high-performing men, and a leader in mindset, fitness, and midlife optimization.

Greg shares hard-earned lessons on success, fatherhood, discipline, and navigating midlife with purpose. From fitness and performance training to making tough decisions in business and life, this episode delivers raw, no-BS strategies to help you stay strong, resilient, and at the top of your game.

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Thank you to 1st Phorm for sponsoring this podcast episode.

🎯 What You’ll Learn in This Episode:

Midlife Optimization – Shift from survival to thriving.
Make-or-Break Midlife – Build momentum, don’t lose it.
Discipline Over Motivation – The key to consistency and success.
Fatherhood & Legacy – Lessons from Greg’s father and parenting today.
Strength, Longevity & Performance – Train and eat for long-term success.
Big Decisions in Business & Life – When to pivot and how to execute.
Balancing Family, Fitness & Finance – The formula for success.
Overcoming Ego & Self-Sabotage – Focus on what truly matters.
Total Life Ownership – Stop making excuses, start executing.

👉 FOLLOW GREG SCHEINMAN ON IG: @gregscheinman
🔗 Midlife Male: https://midlifemale.com/

💪 TRAIN WITH JUDD: Get my Workout App
🔗 Join Now

📲 FOLLOW JUDD ON IG: @juddlienhard (700K+ Followers)

🎙️ Enjoy the show? Please Subscribe, Rate, & Review! ⭐️

Timestamps:

00:00:00 - Intro | Meet Greg Scheinman
00:02:30 - Why 50 to 70 Can Be Your Prime Years
00:06:15 - Your Actions Shape Your Future
00:08:45 - Midlife Crossroads: Which Path Will You Take?
00:12:10 - Better Choices, Better Life
00:16:30 - Greg’s Journey: Film Industry to Coaching Men
00:20:15 - Discipline > Motivation
00:24:50 - Standing Up for What’s Right (Weinstein Story)
00:28:45 - Making Career Moves Without Fear
00:33:10 - Midlife Leadership: Own Your Life
00:38:25 - Fatherhood & Legacy
00:42:10 - Making Hard Decisions Without Self-Sabotage
00:47:05 - Ego’s Role in Leadership & Growth
00:52:00 - Strength & Longevity: Training for Life
00:56:15 - Balancing Family, Fitness & Finance
01:01:40 - Midlife as a Performance Game
01:06:20 - Hardest Lessons for Men in Their 40s & 50s
01:11:00 - Why Standards Matter More Than Goals
01:16:30 - Fatherhood & Raising Disciplined Men
01:21:45 - How Greg’s Father’s Death Shaped Him
01:27:20 - Writing a Legacy Letter to Your Kids
01:32:40 - Staying Fit & Athletic as You Age
01:38:15 - Great Leaders Never Stop Learning
01:42:50 - Building a Business & Life That Aligns with You
01:46:30 - Closing Thoughts | Where to Find Greg

This episode is brought to you by David Protein

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This episode is brought to you by LMNT

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Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

John Welbourn: 10-Year NFL Vet on Eagles vs. Chiefs, CrossFit Controversy & Training Navy SEALs Feb 18, 2025

In this episode of the Judd Lienhard Podcast, I sit down with John Welbourn, 9-year NFL starter, Power Athlete founder, and one of the most respected minds in strength & conditioning.

John, a 1999 NFL Draft pick, played 100+ games and made 10 playoff runs with the Eagles and Chiefs before retiring in 2008. He later revolutionized athletic training, working with Navy Special Warfare’s DEVGRU, the Army’s 18th Airborne Corps, and elite NFL, NHL, MLB, and Olympic athletes.

We cover John’s NFL career & lessons from playing at the highest level. He shares how he built Power Athlete, his fallout with CrossFit founder Greg Glassman, and CrossFit's impact on fitness. John also details training Navy SEAL Andy Stumpf after a near-fatal AK-47 injury. We break down athleticism vs. work capacity, performance training evolution, and strategies for strength, longevity, and an elite mindset.

Whether you're an athlete, coach, or performance enthusiast, this episode delivers elite insights, raw stories, and no-BS advice from a proven expert.

SPONSORED BY 1ST PHORM - Effective supplements that work!

Timestamps:

(00:00:07) – Intro: Honoring Your Parents w/ Richard Sorin
(00:03:45) – From UC Berkeley to the NFL: Eagles & Chiefs
(00:06:47) – Top NFL Players: Barkley, Henry, Kelce, Gronk & More
(00:12:15) – GOAT Talk: Josh Allen, Tom Brady & Michael Jordan
(00:17:25) – Martial Arts to the NFL: The Athletic Journey
(00:28:01) – Jiu-Jitsu & Ego: Learning to Be a Student Again
(00:31:20) – Strength Training: 500lb Bench, 610lb Squat, 380lb Snatch
(00:44:38) – Inside the NFL Combine
(00:49:40) – Military Special Ops & Pro Athletes
(00:58:43) – Combine vs. NFL Training
(01:00:01) – CrossFit Debate: Work Capacity vs. Athleticism
(01:19:06) – CrossFit Football & Its Evolution
(01:42:39) – Defining Athleticism: Movement & Adaptability
(02:10:09) – Power Athlete Training: Primal Patterns & Planes

📚 BOOKS MENTIONED IN THIS EPISODE:

📖 First Blood

📖 A World Lit Only by Fire

📖 The Immortality Key

📖 Ultimate MMA Conditioning

📖 Westside Barbell Book of Methods

Affiliate Disclosure: Some links are affiliate links, I may earn a commission at no extra cost to you. This helps support the channel and free content creation.

FOLLOW JOHN WELBOURN on INSTAGRAM

🔗 Power Athlete: https://powerathletehq.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

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This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

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Matt Johnson: From Rock Bottom to Running Across Texas, How to Overcome Life’s Hardships & Build Unstoppable Endurance Feb 11, 2025

In this episode of the Judd Lienhard Podcast, I sit down with Matt Johnson, a military veteran and ultra-endurance runner who ran 841 miles across Texas in 17 days. Matt’s story is all about mental toughness, resilience, and transformation, proving you can rebuild after hitting rock bottom—facing divorce, bankruptcy, and life’s toughest battles.

We dive into overcoming adversity, the warrior mindset, and endurance training, as Matt shares lessons from his military service, finding purpose beyond the uniform, and using ultra-running for self-discovery and healing. We also discuss the emotional toll of combat, the power of perseverance, and what it takes to develop an unstoppable mindset.

Beyond endurance, we explore social media growth, handling criticism, and turning pain into fuel for success. Whether you're into fitness, mental toughness, or pushing past limits, this episode will challenge you to rethink what’s possible and embrace the power of resilience.

This episode is sponsored by 1st Phorm. For clean, effective supplements that work, give 1st Phorm supplements a try at: https://1stphorm.com/Judd

🎧Please Follow, Rate, and Review the show on Apple & Spotify Podcasts.

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MATT JOHNSON’S LINKS:

Instagram: https://www.instagram.com/mattjohnson__
YouTube: https://www.youtube.com/@mattjohnson__

TIMESTAMPS:

[00:00:21] Running 841 miles across Texas, 100-mile Leadville, & mental toughness in ultra-endurance
[00:04:45] DNF but not broken: resilience & the never-quit mindset
[00:06:20] Superhuman vs impossible: overcoming adversity
[00:08:53] Mental grit: embracing hardship as the norm
[00:10:05] Strength through trauma: not letting pain control you
[00:13:04] Loyalty, warrior ethos, & right vs wrong in life’s toughest moments
[00:15:32] No perfect path: success through failure & persistence
[00:19:55] Childhood perspective: why kids assume parents always know best
[00:23:03] Tell your parents what they mean to you now
[00:24:28] Military vs college vs factory work: different paths to purpose
[00:27:59] Helping veterans transition & find purpose after service
[00:30:40] Genetics vs training
[00:33:53] Divorce, rock bottom & choosing to move forward over suicide
[00:35:14] No plan, just action: taking control & rebuilding life
[00:38:23] How IG blew up: social media success after quitting
[00:40:48] “I spent 2023 running from everything, broke myself, & it was the best thing to happen.”
[00:45:06] Viral success: dealing with hate & online criticism
[00:50:12] Gratitude for struggle
[00:53:24] Valor Fit sponsorship & representing veteran endurance athletes
[00:59:10] Combat doesn’t make you a man—emotional toll of war
[01:01:09] Thinking about joining the military? Here’s Matt’s advice
[01:09:03] Hardest moment during the 841-mile Run Across Texas in 17 days
[01:18:01] At the end of life, it’s about impact: changing lives through action
[01:20:43] Favorite athlete of all time

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Nate Boyer: Green Beret, NFL Pro & The Power of Embracing Discomfort Feb 04, 2025

In this episode, my guest is Nate Boyer (@nateboyer37)—former Green Beret, UT football walk-on, NFL pro, and co-founder of Merging Vets and Players (MVP). MVP helps veterans and athletes transition beyond their uniform. He wrote, starred in, and directed MVP (2022), and his latest venture is 8Primal, a Texas-based ranch-to-table meat company delivering premium, locally sourced meat to your door. Nate excels in every arena he enters.

We dive into Nate’s journey—from his early years to the military and competing at the highest level on the football field. He shares what drives him, the power of embracing discomfort, and why family and relationships shape his decisions. We also explore the complexities of war and the true meaning of freedom. Nate’s mindset will inspire you to dream big and take action. Please enjoy my conversation with Nate Boyer.

Thank you to our sponsors.

1st Phorm: https://1stphorm.com/Judd

Drink LMNT: https://drinklmnt.com/judd

Judd Lienhard Links

Get Judd’s Workout App:https://www.juddlienhard.com/

Instagram:@juddlienhard

YouTube: https://www.youtube.com/@JuddLienhard

Nate Boyer Links

Website: https://nateboyer.org/

Instagram: @nateboyer37

Timestamps:

[00:02:00] Nate Boyer - Veteran/Special Forces, college football walk-on, NFL

[00:03:15] Colin Kaepernick controversy

[00:15:15] Film industry journey

[00:20:17] Building mental toughness

[00:27:11] Complexities of war

[00:29:02] Proud military moment

[00:32:38] The Righteous Mind - 5 Pillars

[00:33:57] David Foster Wallace- Reader, Essays & Arguments, Conversations, Nietzsche\

[00:51:10] Helping village children, Dr Suess

[01:00:33] Fallujah War - Decision to join the military

[01:02:47] Special Forces - Green Beret path

[01:06:44] Sponsor: 1st Phorm

[01:11:35] Special Forces 10th Group

[01:19:56] Iraq as a Green Beret

[01:28:17] Summer in Iraq & Afghanistan

[01:47:41] Merging Vets & Players

[01:52:11] MVP movie

[01:55:54] D-Day + 80

[02:06:05] Favorite athlete

[02:08:20] 8Primal Brand & Ranch

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Justin Mihaly: Making $1M by Age 25 & How To Treat Health Issues Without Big Pharma Jan 28, 2025

Justin Mihaly (@jmihaly_) is a former competitive bodybuilder and a renowned fitness coach. He has coached in the NPC National Championships, secured 24 Pro cards, achieved 11 Pro wins, and placed in the top 10 at Mr. Olympia twice. He hosts the Grow or Die Podcast and founded and owns Together More Fit. In this show, we explore finding your purpose, building a business, and addressing our health issues at the root level, free from the influence of big pharma.
Sign up for Judd's Newsletter or Training App: https://www.juddlienhard.com/
Follow Judd on Instagram: @juddlienhard
Judd Lienhard Podcast Sponsor: https://1stphorm.com/Judd
Please follow, rate, & review on Apple & Spotify.
Justin Mihaly Links
Website: https://www.togethermorefit.com/founder
Instagram: https://www.instagram.com/jmihaly_
Timestamps:
[00:06:46] Fitness & its mental benefits
[00:12:50] Shaq’s secret to success
[00:14:03] Healthy vs unhealthy competition
[00:19:45] Medical professionals on LDL, cholesterol, and misinformation
[00:23:30] Mixing faith with science
[00:35:36] Modern medicine flaws, nutrition vs medication
[00:36:40] Thyroid function, medication effects, Hashimoto’s, T3, T4, hormones, autoimmune diseases linked to gut health
[00:38:51] Seed oils vs beef tallow
[00:41:30] Lab results - A1C, Insulin, Triglycerides, LDL
[00:42:58] Drs prescribing statins, effects, & financial profits
[00:44:31] ADHD drugs for focus, anxiety, & depression
[00:45:27] Lost Connections book - Reduce anxiety w/: Social Connection, Purpose, & Family
[00:51:51] Children becoming sedentary adults
[00:55:22] Alcohol & sex as masculine ideals and the female microbiome
[00:57:44] Sex as delayed gratification & confirmation bias, Masturbation’s impact on prolactin
[01:00:19] Approach women to build confidence
[01:07:38] Parents - compliment daughters on achievements, not appearance
[01:25:45] Cocaine, caffeine, THC all affect neurotransmitters
[01:33:57] Alcohol on gut & brain health
[01:34:24] Mushrooms, ketamine, MDMA for trauma
[01:35:11] Gut serotonin, Candida, H. Pylori, SIBO, snacking
[01:36:46] Risks from not pooping daily
[01:38:03] Parasympathetic vs Sympathetic states on stress, rest, & digestion
[01:39:21] Stress on progesterone, vitamin A, cholesterol
[01:41:03] Top gut health tips: Circadian biology
[01:42:55] Apple Cider Vinegar + Betaine HCL & Pepsin for low stomach acid
[01:46:01] Fermented foods, kimchi
[01:50:43] Meal Hygiene: eat w/o distractions, focus on the vagus nerve
[01:52:28] Raw Virgin Coconut Oil for brain & GI health
[01:53:37] Rice and sourdough bread, GI tract concerns
[01:55:47] Honey & red meat as a cheat code
[01:56:38] Nicotine positives
[01:59:01] Men’s testosterone, DHT, and hair loss myths
[02:02:23] T decline, insulin & thyroid health
[02:07:56] Regular test vs bodybuilder cycles
[02:08:43] Anabolic substances
[02:10:31] Fav Athlete

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Bert Sorin: The Evolution of Strength Training & Going From College Walk-on to Olympic Trials Jan 21, 2025

Bert Sorin (@bertsorin) is the President and Owner of Sorinex Exercise Equipment, known as the industry’s premier provider of strength training equipment. Sorinex equips top professional teams, college strength training facilities, and home gyms for elite athletes. Notable training centers include Georgia, Alabama, and Nebraska football strength rooms. Bert is also a 4-time Division 1 All-American in Track and Field. He is a committed family man, raising three children with his wife, Lesley, in South Carolina. Bert is an avid hunter and he also serves as an ambassador for the Global War on Terrorism Memorial Foundation. I’ve had the pleasure of getting to know him personally over the past year. He’s the real deal.

In this episode, we explore the evolution of strength training equipment and the initial business challenges faced by Bert’s father, Richard Sorin, the founder of Sorinex. We also cover how Bert triumphed as a track and field college walk-on and ultimately competed in the Olympic trials, lessons in fatherhood inspired by his dad, what truly matters in life, and the balance of being a father while managing a world-class company.
You can learn more about Bert at: https://www.bertsorin.com/

Thank you to 1st Phorm for sponsoring this episode. https://1stphorm.com/Judd
Follow Judd:
Instagram: instagram.com/juddlienhard
YouTube: youtube.com/@juddlienhard
Timestamps:

[00:00:21] Great men vs Good men

[00:03:07] What Sorinex did to change the strength game

[00:06:15] Why start Sorinex - Physical culture

[00:08:03] 1968 - How Richard Sorin brought weight rooms to colleges

[00:11:21] Fatherly attributes: Compassion & Passion

[00:15:03] Funeral turnout - did you leave a legacy or not?

[00:18:22] The vast reach of Sorinex

[00:22:13] Grip King era - Richard Sorin, Father of the Modern Grip Movement

[00:25:28] Excellence without competition - fail until you succeed

[00:29:50] Raising a child with intention

[00:38:57] Shoot to eat - intense training challenge, stress inoculation

[00:43:37] Prepare for competition, practice failure & patience

[00:46:21] Bert’s past 24 hrs with Joe Rogan

[00:50:07] X Factor - Bert’s new genius Sorinex Equipment

[00:52:42] Progression to collegiate success

[00:59:25] Key people in life that shape your future

[01:02:35] Special happens to everyone at a different time

[01:05:18] 17 year old quick strength and growth cycle secrets

[01:09:02] You are the 7 people you hang around, their standard becomes yours

[01:12:55] Post Graduation working fulltime at Sorinex

[01:15:27] When we have the time to think about quitting, we quit

[01:22:07] Winning breeds winning and reduces stress

[01:24:45] 1st Phorm

[01:26:55] How to create a path to the journey I know I want

[01:27:52] Creation of cutting edge workout equipment

[01:29:20] Be interested to be interesting

[01:31:49] Sorinex betrayal story - hardest day of Richard Soren’s life

[01:36:45] What Bert brought to weight machines today from 2007

[01:45:01] Free weights aren’t free

[01:50:52] 3 Types of extraordinary people

[01:54:23] Humility & being a lifelong learner

[01:59:50] Consistently overperform for yourself vs pressuring yourself to win

[02:02:13] Recap of relevant points, pivotal figures, watershed moments

[02:03:48] Everyone on Bert’s team has to do 4 things

[02:06:02] Bert’s favorite athlete of all time

[02:13:00] 2 choices of overachievers

[02:15:20] Cost of being the GOAT and choosing to be a 90% guy

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Welcome to the Judd Lienhard Podcast Jan 16, 2025

The first episode of the Judd Lienhard Podcast will air on Tuesday, January 21, at 5a CST. A new episode will be released every week. Hit the Follow button to receive each show as soon as it drops.
Please share your suggestions for topics or guests you would like to see featured on the show in the comments section below.
Thank you for being here!

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

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