The Judd Lienhard Podcast

Latest Episodes:

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

Show notes

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.

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

Show notes

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

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

This episode is brought to you by LMNT

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

Show notes

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

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

This episode is brought to you by LMNT

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

Show notes

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

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This episode is brought to you by LMNT

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

Show notes

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

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

This episode is brought to you by LMNT

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

Show notes

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

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

This episode is brought to you by LMNT

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

Show notes

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

⸻

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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

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

This episode is brought to you by LMNT

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

Show notes

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

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

This episode is brought to you by LMNT

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

Show notes

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

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

This episode is brought to you by LMNT

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

Show notes

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.

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

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

This episode is brought to you by LMNT

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

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