The Judd Lienhard Podcast

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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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
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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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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

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⭐ 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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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🎙 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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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

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 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

The Judd Lienhard Podcast delivers unfiltered conversations with elite athletes, military leaders, and top coaches, exploring performance, mindset, and resilience. From NFL vets to Special Forces operators, each episode is packed with real-world lessons on training, leadership, and pushing limits.

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