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The Judd Lienhard Podcast

Judd Lienhard

The Judd Lienhard Podcast delivers raw, unfiltered conversations with elite athletes, military leaders, top coaches, and industry disruptors, diving deep into performance, mindset, and resilience. Hosted by Judd Lienhard, a former Army Ranger, college linebacker, and Strength & Performance Coach, this show explores the watershed moments that shaped high performers—from NFL vets and Special Forces operators to authors, trainers, and entrepreneurs.


Each episode unpacks real-world lessons in leadership, training, and overcoming adversity, with candid discussions on physical and mental toughness, fitness strategies, and personal growth. Whether you're looking for actionable performance insights or inspiration from those who’ve pushed past limits, this podcast is built to help you level up.


🎧 Subscribe now and start your journey toward peak performance!


Want more? Follow Judd on IG & YouTube: @juddlienhard 


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  • 39 episodes
  • a few times a week
  • Avg 41 min
  • English

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  • #139
    Yesterday · 48 min

    Build Strength, Power & Athleticism with Landmine Training | #139

    Landmine training offers a unique way to develop explosive strength, rotational power, and athleticism, particularly for those looking to maintain their performance as they age. Alex Kanellis, founder of Landmine University, breaks down what makes landmine training different from traditional barbell lifting and how it can be incorporated into an effective strength training program. Expect to learn how landmine cleans, jerks, and snatches develop full-body power, why rotational strength is important for athletic performance, how landmine training compares to Olympic lifting, and why it can be a valuable option for athletes dealing with mobility limitations or previous injuries. TIMESTAMPS: 00:00:00 - Introduction: Landmine Training and Explosive Power 00:03:36 - What Is Landmine Training? Alex Kanellis' Athletic Background 00:07:29 - Landmine Cleans, Jerks, and Snatches vs. Olympic Lifts 00:13:25 - Mobility Limitations and Power Training After 40 00:20:29 - Why Catching Heavy Weights Develops Athletic Power 00:23:01 - Landmine Resistance Curves, Bar Speed, and Bands 00:27:00 - Rotational Strength, Spinal Movement, and Athletic Performance 00:34:14 - Landmine Training for Home Gyms, Sprinting, and Lower-Leg Strength 00:40:49 - How to Program Landmine Exercises Into Your Workout 00:45:23 - Training Longevity, Landmine University, and Final Thoughts 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm 💪 Build your own custom protein powder with True Nutrition! Choose your ingredients, flavor, and sweetener to create a protein blend that's right for you. Get 20% off your first order at truenutrition.com/judd with code JUDD If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • Thursday · 32 min

    Fitness Q&A: The TRUTH About Junk Volume & Training to Failure | #138

    How much training volume do you actually need to build muscle and strength? In this Q&A episode of the Judd Lienhard Podcast, Judd explains junk volume, workout frequency, muscle growth, and the minimum effective dose for strength training. Chapters: 00:00:00 - Introduction: Intensity, Volume, and Training Frequency 00:00:25 - What Is Junk Volume? Are You Doing Too Many Exercises? 00:06:04 - Do You Need Muscle Soreness for an Effective Workout? 00:09:04 - Is Strength Training Twice a Week Enough After 40? 00:12:52 - How Much Zone 2 Cardio Do You Really Need? 00:15:15 - Should You Change Exercises Every Few Weeks? 00:18:05 - Can Cycling and Rowing Replace Sprinting? 00:20:08 - How Much Warm-Up and Mobility Work Is Necessary? 00:23:24 - Minimum Effective Dose: Efficient Training vs. Laziness 00:25:22 - How to Improve Recovery and Keep Building Strength 00:30:00 - Final Thoughts 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • October 13 · 35 min

    The Best Minimalist Workout Plan for Busy People | #137

    What is the best minimalist workout plan for building strength, muscle, endurance, and athleticism without spending hours in the gym? Judd Lienhard explains how to simplify strength training and cardio for maximum results. ⏱ TIMESTAMPS: 00:00:00 – Why Strength and Conditioning Are the Foundation of Fitness 00:00:21 – Simplifying Your Training for Better Results 00:01:45 – The Physical Capabilities Everyone Should Train 00:03:40 – Why Traditional Bodybuilding Splits Leave Performance Gaps 00:05:15 – The Two Most Important Types of Exercise 00:06:30 – Why Base Strength Training Builds Muscle, Power, and Athleticism 00:08:20 – Base Strength vs. Peak Strength: Sets, Reps, and Intensity 00:11:15 – How Much Strength Training Do You Actually Need? 00:13:30 – The Best Two-Day Full-Body Strength Training Split 00:16:00 – Strength Training After 40: Maintaining Speed and Power 00:17:30 – HIIT vs. Zone 2 Cardio: Which Is More Efficient? 00:19:15 – Sprint Intervals, Glycolytic Capacity, and VO2 Max 00:22:15 – The Best Cardio Strategy for Busy People 00:23:30 – The 3.5-Hour Weekly Strength and Conditioning Plan 00:25:00 – Final Takeaways: Train Strength, Do Intervals, Keep It Simple Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • October 8 · 20 min

    Fitness Q&A: When Does Training Harder Make You Worse? | #136

    How do you know if you actually need a rest day or if you’re simply mentally exhausted and need to work out? Judd Lienhard explains how stress, recovery, motivation, exercise addiction, and life responsibilities should influence your training. ⏱ TIMESTAMPS: 00:00:00 Training Should Leave You Feeling Better 00:00:33 How to Train During an Overwhelming Season of Life 00:00:57 Why Stress Changes How Much Training You Can Handle 00:03:20 Adjusting Volume, Expectations & Body Composition 00:05:03 Staying Motivated Without a Competition or Goal 00:05:50 Creating Small Fitness Goals to Keep Training Interesting 00:08:26 Mentally Exhausted: Work Out or Take a Rest Day? 00:08:37 Physical Signs You Actually Need More Recovery 00:11:17 Can Training Make Stress and Burnout Worse? 00:11:32 Exercise Addiction & Using the Gym as an Escape 00:14:01 How to Prioritize Sleep, Training, Nutrition, Work & Family 00:14:11 Why Everything Can’t Be a Priority 00:17:00 Small Wins, Habit Building & Giving Yourself Grace 00:19:55 Closing Thoughts 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • October 6 · 1 hr 1 min

    How to Build a Workout Program that Actually Works | #135

    Want to build a workout program that actually makes you stronger, fitter, and more athletic? Judd Lienhard breaks down how to create an effective strength and conditioning program from the ground up. Learn how to structure your training week, choose exercises, manage training volume, use periodization, improve recovery, train your nervous system, and build a workout routine around YOUR goals, schedule, and abilities. ⏱ TIMESTAMPS: 00:00:00 How to Build Your Own Training Program 00:03:30 Why You Need Training Cycles 00:07:30 Step 1: Test Your Current Fitness 00:13:00 Step 2: Choose Your Training Focus 00:18:00 Step 3: Pick Your Targeted Capacity 00:25:30 How Much Training Volume Do You Need? 00:31:30 Step 4: Choose the Right Exercises 00:37:30 Step 5: Build Your Training Week 00:41:30 Why “Leg Day” Can Be Misleading 00:44:30 How to Train Your Nervous System 00:50:00 High vs. Low Neural Load Training 00:56:00 Understanding CNS Fatigue and Recovery 01:01:30 Step 6: How to Structure Each Workout 01:06:00 Slow, Flow, Go, Grow & Show 01:10:30 Steps 7–9: Execute, Deload & Retest 01:13:00 The Most Important Programming Lesson Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm 💪 Build your own custom protein powder with True Nutrition! Choose your ingredients, flavor, and sweetener to create a protein blend that's right for you. Get 20% off your first order at truenutrition.com/judd with code JUDD If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • October 1 · 25 min

    How to Stay Strong When You’re Busy, Tired & Beat Up | #134

    Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off: https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time! How much training do you actually need to build strength, stay lean, improve cardio, and remain healthy as you get older? In this Q&A, Judd Lienhard explains how to get more from less training when work, family, recovery, and real life limit the amount of time you can spend in the gym. ⏱ TIMESTAMPS: 00:00:00 - How to Train in the Real World 00:01:02 - Only Have 3 Hours a Week to Train? Start Here 00:02:59 - Strength vs. Cardio for Longevity and Fat Loss 00:06:33 - The Minimum Amount of Training to Make Progress 00:07:47 - Are You Under-Recovered or Just Unmotivated? 00:09:45 - Complete Rest Day vs. Active Recovery 00:11:38 - Is Walking Enough Cardio? 00:13:04 - Cold Plunges, Hypertrophy, and Recovery 00:15:15 - How to Train With a Physically Demanding Job 00:18:48 - What to Change When Your Body Feels Beat Up 00:21:25 - Should You Train After a Bad Night of Sleep? 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • September 29 · 51 min

    Youth Strength Training: How to Build Stronger Young Athletes | #133

    Train with me using my app at juddlienhard.com and use code "JLPOD" for 30% off your first year. How should kids strength train, sprint, lift weights, and develop athleticism safely? Judd Lienhard breaks down youth strength training, speed development, athletic development, and the biggest mistakes parents and coaches make when training young athletes. ⏱ TIMESTAMPS: 00:00:00 Why coaching kids makes you a better coach 00:04:00 The biggest mistakes parents make with youth training 00:07:00 Building trust and confidence in young athletes 00:11:00 Why every kid needs to leave with a win 00:15:00 Should kids lift weights? 00:19:00 How young athletes actually get stronger 00:23:00 The best exercises and movements for kids 00:27:00 Why sprinting, jumping and throwing matter 00:32:00 Why kids don't need exhausting conditioning 00:36:00 Sprint training for young athletes 00:39:00 Growth spurts and overuse injuries 00:45:00 Managing pain, recovery and youth sports volume 00:50:00 The best sports for athletic development 00:54:00 Sports and training to approach carefully 00:59:00 Building athleticism that lasts for life Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm 💪 Build your own custom protein powder with True Nutrition! Choose your ingredients, flavor, and sweetener to create a protein blend that's right for you. Get 20% off your first order at truenutrition.com/judd with code JUDD If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • September 24 · 17 min

    How to Lose Fat Without Eating Less Calories | #132

    In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down why calories in vs. calories out isn't always the best place to START when your goal is weight loss and what he believes you should focus on first. ⏱ TIMESTAMPS: 00:00:00 Why Nutrition and Fat Loss Are So Confusing 00:01:23 Do You Need a Calorie Deficit to Lose Weight? 00:02:30 Why Cutting Calories Immediately Can Backfire 00:04:15 What to Focus on Before Calories 00:05:31 Food Quality, Protein, Fiber & Micronutrients 00:06:15 Signs of Poor Nutrient Partitioning 00:07:00 Gut Health, Inflammation & Metabolic Health 00:09:00 Blood Sugar, Insulin Sensitivity & Energy 00:11:03 How Long Does It Take to Improve Insulin Sensitivity? 00:11:52 How to Eat More Food and Still Lose Fat 00:13:00 Foods to Eat Less Often for Fat Loss 00:13:55 The Knife-and-Fork Rule for Better Nutrition 00:15:00 Why Trail Mix Isn't "Office Mix" 00:16:03 How to Lean Out for Good Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off: https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time! Read Judd's "How to Lean Out for Good" article: https://juddlienhard.substack.com/p/how-to-lean-out-for-good Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • September 22 · 43 min

    The 5 Training Principles Every Beginner Needs | #131

    How should a beginner start working out? In this episode, Judd breaks down the 5 training principles every beginner should understand before worrying about complicated workout programs, extreme intensity, or burning more calories. From walking and strength training to building muscle, improving movement, metabolic flexibility, and workout consistency, these fundamentals create the foundation for long-term fitness progress. ⏱ TIMESTAMPS: 00:00:00 The Perfect Workout for Beginners 00:00:18 5 Universal Training Principles 00:01:35 Principle #1: Build the Exercise Habit 00:04:10 Why Motivation and Discipline Aren’t Enough 00:06:15 Make Exercise Fit Your Life 00:08:05 Safety, Consistency & the “Perfect” Workout 00:09:50 Principle #2: Improve Metabolic Flexibility 00:12:35 Why Beginners Should Prioritize Low-Intensity Exercise 00:15:00 Why Walking Works So Well 00:17:10 Principle #3: Build Muscle First 00:19:30 Why Hypertrophy Helps Almost Every Fitness Goal 00:22:10 Principle #4: Move Better Before Moving More 00:24:40 Movement Quality, Mobility & Range of Motion 00:26:30 Principle #5: Hard vs. Intense Training 00:29:20 Why Hard Workouts Don’t Always Build Speed or Strength 00:32:05 Easy vs. Hard vs. Intense Training 00:35:00 Why Easy Training Should Make Up Most of Your Work 00:37:15 The 5 Principles Every Beginner Needs 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm 💪 Build your own custom protein powder with True Nutrition! Choose your ingredients, flavor, and sweetener to create a protein blend that's right for you. Get 20% off your first order at truenutrition.com/judd with code JUDD If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • September 17 · 25 min

    Pre-Workout Carbs, Cold Plunge Timing & Which Sauna to Use | #130

    Should you cold plunge after lifting weights? Do you actually need carbs before a workout? And should your pre-workout nutrition change depending on whether you’re strength training, bodybuilding, running, or doing conditioning? In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down cold plunge timing, sauna benefits, pre-workout carbs, glycogen, fat loss, fasted training, workout nutrition, and what to eat when nighttime hunger hits. ⏱ TIMESTAMPS: 00:00:00 Cold Plunge After Training: Does It Hurt Your Gains? 00:02:43 Infrared Sauna vs. Traditional Dry Sauna 00:04:53 Should You Use a Sauna After a Workout? 00:06:06 Do You Need Carbs Before Training? 00:08:00 Glycogen, Exercise Intensity & the Talk Test 00:11:23 Should You Eat Carbs Before Training for Fat Loss? 00:15:22 Pre-Workout Nutrition for Lifting vs. Cardio 00:18:28 Judd’s David Protein Bar Record 00:18:51 How to Stop Nighttime Hunger & Cravings 00:22:03 Protein Before Bed, Anabolism & the Final Debate 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • September 15 · 47 min

    How Men & Women Should Train Differently for Strength, Muscle & Fitness | #129

    Should men and women train differently? Judd breaks down the differences between male and female strength training, exercise selection, recovery, hormones, training volume, cardio, mobility, and performance. Learn how biological differences between men and women can affect strength training, muscle growth, endurance, recovery, range of motion, exercise selection, and how close you should train to failure. ⏱ TIMESTAMPS: 00:00:00 - Should Men and Women Train Differently? 00:01:45 - Hormonal Differences & the Menstrual Cycle 00:05:05 - How Women Can Adjust Training Throughout the Month 00:10:25 - Strength, Power & Neurological Differences 00:11:20 - Why Women Can Handle More Training Volume 00:14:15 - Why Men Need More Cardio & Mobility 00:15:30 - Why Women Should Lift Heavier & Train for Power 00:18:45 - Training to Failure: Men vs. Women 00:22:40 - Anatomy, Range of Motion & Exercise Selection 00:33:00 - How Men and Women Should Actually Train 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm 💪 Build your own custom protein powder with True Nutrition! Choose your ingredients, flavor, and sweetener to create a protein blend that's right for you. Get 20% off your first order at truenutrition.com/judd with code JUDD If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • September 10 · 33 min

    Cardio vs. Muscle Growth: How Much Is Too Much? | #128

    How much strength training do you actually need, and can too much cardio hurt your muscle gains? In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down training volume, cardio, muscle growth, HIIT, sprinting, strength training for runners, fat loss, recovery, and more. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack ⏱ TIMESTAMPS: 00:00:00 – Why HIIT Is the "Jack of All Trades" 00:00:29 – How Much Training Volume Do You Need for Strength & Power? 00:04:02 – Strength vs. Hypertrophy Training Volume 00:04:24 – How to Maintain Strength Without Losing Progress 00:05:18 – How Much Cardio Should You Do for Weight Loss? 00:08:33 – Does Cardio Kill Your Muscle Gains? 00:11:36 – How Ultra Runners Should Strength Train 00:15:32 – HIIT & Agility vs. Traditional Cardio 00:17:51 – Are Battle Ropes Actually Useful? 00:23:27 – Should You Sprint to Get Lean and Muscular? 00:26:51 – Strength Training Tips for Women 00:30:45 – How to Submit a Question for the Podcast 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • September 8 · 58 min

    Functional vs. Non-Functional Exercises: The TRUTH About Training for Athleticism | #127

    “Functional training” has become one of the most overused and misunderstood terms in fitness. Some people associate it with kettlebells, unstable surfaces, unilateral exercises, carries, sandbags and multiplanar movement. Others hear the term and immediately dismiss the entire concept. In this episode of the Judd Lienhard Podcast, Judd argues that both sides are missing the point. Functional training is not a specific style of exercise. By definition, training is functional when it improves the function or performance that matters to the individual doing it. That means the same exercise can be functional for one athlete, non-functional for another and potentially dysfunctional for someone else. ⏱ TIMESTAMPS: 00:00:00 What Functional Training Actually Means 00:00:15 The Problem With “Functional” vs. “Non-Functional” Training 00:00:43 Defining Functional, Non-Functional & Dysfunctional Exercise 00:02:30 Why Strength Training Is Usually Functional 00:05:10 Can Bodybuilding Make You Less Athletic? 00:08:00 Why Compound Lifts Improve Athletic Performance 00:10:45 The Real Reason Bodybuilders Can Look Unathletic 00:14:05 Why Machines & Bodybuilding Can Still Be Functional 00:17:20 Why Strong Athletes Need Different Training 00:19:55 The Case for Isolation Exercises 00:23:45 Why Leg Extensions & Biceps Curls Aren’t “Useless” 00:27:05 Compound vs. Isolation Training Explained 00:29:15 Why Machines Can Be MORE Functional Than Free Weights 00:32:55 When an Exercise Becomes Non-Functional 00:35:20 Strength Training for Boxers & Athletes 00:38:25 Why the Same Exercise Works Differently for Every Sport 00:40:15 The Case for “Functional” Training 00:42:30 Special Strength & Bridging the Gap to Athletic Performance 00:45:20 The Problem With Functional Training Dogma 00:47:45 The Problem With Barbell-Only Training 00:49:55 How to Choose Exercises Based on YOUR Needs 00:52:20 How Judd Structures His Own Training 00:55:00 Finding the Right Balance of Strength, Power & Isolation Work 00:56:40 Stop Asking Whether an Exercise Is “Functional” Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm 💪 Build your own custom protein powder with True Nutrition! Choose your ingredients, flavor, and sweetener to create a protein blend that's right for you. Get 20% off your first order at truenutrition.com/judd with code JUDD If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • September 3 · 31 min

    How to Train for Athleticism After 40 | Strength, Power & Conditioning | #126

    In this Q&A episode of the Judd Lienhard Podcast, Judd answers questions about transitioning from bodybuilding to athletic training, balancing fitness with a busy life, strength training for combat sports, training while practicing a sport, military fitness, rucking, leg training frequency, Bulgarian split squats, walking lunges, and the optimal dose of plyometrics. ⏱TIMESTAMPS: 00:00:00 How Much Time Do You Really Need to Train? 00:00:25 How to Transition From Bodybuilding to Athletic Training 00:04:08 How to Balance Training With a Busy Schedule 00:06:37 You Have More Time to Work Out Than You Think 00:07:18 How to Divide Strength Training and Cardio 00:09:51 Best Strength Exercises for Combat Sports 00:12:08 How Often Should Athletes Strength Train? 00:14:35 Judd's Military Training vs. How He Trains Now 00:19:02 Are Daily Lunges and Rucking Too Much? 00:19:52 How Often Should You Train Legs? 00:22:15 Walking Lunges vs. Bulgarian Split Squats 00:24:02 How Much Plyometric Training Should You Do? 00:28:58 Submit Your Questions for the Next Q&A 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube: @JuddLienhard 📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • September 1 · 33 min

    The Best Workout Split for Busy People (Only 3 Days Per Week) | #125

    Full body workouts can build strength, muscle, power, and athleticism without requiring six days a week in the gym. In this episode, Judd explains why total body training may be one of the best workout splits for men over 40, busy adults, and anyone struggling with recovery. If your current bodybuilding split leaves you constantly sore, run down, or unable to train consistently, switching to a full body workout routine could help you train more efficiently while maintaining muscle, strength, power, mobility, and athletic performance. 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ ⏱ TIMESTAMPS: 00:00:00 Why Feeling Destroyed Doesn't Mean More Muscle 00:01:02 Why Judd Wants You to Consider Total Body Training 00:02:10 How Bodybuilding Culture Created the Bro Split 00:04:15 Why Elite Athletes Use Full Body Workouts 00:06:20 Why Training Changes in Your 30s, 40s & 50s 00:08:35 Recovery, Aging & Training Frequency 00:11:05 Why Hypertrophy Shouldn't Be Your Only Goal 00:13:00 Where Power Training Fits Into Your Workout Split 00:15:00 Full Body Training 2–3 Days Per Week 00:17:00 The Push, Pull & Leg Focused Full Body Split 00:19:00 Using an 8–10 Day Training Microcycle 00:21:10 Power vs Strength vs Hypertrophy Training 00:23:10 Undulating & Block Periodization Explained 00:25:05 Conjugate Training for Full Body Workouts 00:27:00 Judd's Two-Pattern Training Protocol 00:29:15 How to Spread Weekly Training Volume 00:32:00 Why Full Body Training Improves Recovery 00:34:05 Compound Exercises & Real-World Athleticism 00:36:15 The Essential Squat, Hinge, Push & Pull Patterns 00:38:40 Horizontal vs Vertical Push & Pull Exercises 00:41:00 How Much Exercise Variety Do You Actually Need? 00:43:00 Using Isolation Exercises in Full Body Training 00:45:00 How to Vary Strength, Power & Hypertrophy Stimuli 00:47:00 Who Should Switch to Total Body Training? 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • #124
    August 27 · 25 min

    Stop Stacking Recovery: Cold Plunge & Sauna Are Stress Too | Q&A #124

    🎧 PODCAST LISTENER EXCLUSIVE: GET 30% OFF JUDD'S APP Get Judd’s MASS METHOD fitness & nutrition app for less than $8/month 👉 🔗 GET THE MASS METHOD APP Use code PODCAST for 30% off your first year. Should you cold plunge after training? Judd Lienhard breaks down cold plunge timing, sauna for recovery, and why stacking recovery protocols on top of hard training can work against you. This week's Q&A covers CNS fatigue and how to gauge readiness to train, whether heavy sets or moderate sets are harder on your joints, and the warm-up Judd uses to protect arthritic knees. Plus a long answer for a 48-year-old lifter who's scared to squat because something new hurts every time he walks into the gym: concentric-only training, box squats, pre-fatiguing the joint, and how to keep making progress when full range of motion under heavy load is off the table. If you're in your 30s, 40s, or 50s and trying to stay athletic without breaking down, this one's for you. Judd trains real people through MASS METHOD (Mobility, Agility, Strength, Speed). The app is normally $129 a year. Podcast listeners get 30% off, which comes out to less than $8 a month. Grab it HERE with code: JLPOD. Follow Judd Lienhard: 📱 Instagram: @juddlienhard 📺 YouTube: @juddlienhard 📖 Substack: @juddlienhard 🌐 Website: juddlienhard.com ⏱ TIMESTAMPS: 00:00:00 – How to train when your joints hurt 00:00:26 – CNS fatigue, readiness to train and sleep disruption 00:03:18 – When should you cold plunge around training? 00:05:42 – Sauna for recovery, BDNF and mitochondrial benefits 00:07:02 – Heavy vs. moderate reps: which is harder on your joints? 00:08:20 – Why rep speed matters more than load for joint pain 00:09:20 – The isometric warm-up Judd uses to protect his joints 00:10:50 – The fitness trend Judd wants gone: optimization culture 00:13:22 – The key to staying consistent with training 00:14:05 – Why adaptability beats motivation 00:16:38 – "I'm 48 and everything hurts." How to keep lifting 00:17:33 – Training advice for lifters over 40 00:18:08 – Judd's meniscus injury, arthritis and training around it 00:19:15 – Concentric-only training for strength and muscle 00:20:00 – How to squat with knee or back pain 00:20:55 – Heavy box squats vs. full-range goblet squats 00:21:25 – Isolation work, sled pushes and pre-fatiguing the joint 00:22:23 – Final thoughts and weekly Q&A 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • August 25 · 38 min

    6 Fitness Trends of the Future | #123

    In this episode of the Judd Lienhard Podcast, Judd lays out six training methods and technologies he believes have enormous untapped potential. Some already exist in gyms today. Others are becoming increasingly accessible as fitness technology improves. Together, they represent a different way of thinking about strength, power, conditioning, recovery, and long-term physical performance. ⏱ TIMESTAMPS: 00:00:00 Intro 00:01:00 6 Fitness Trends That Could Change How We Train 00:06:47 Why Concentric-Only Training Could Become More Popular 00:14:48 Flywheel Training and Safer Eccentric Overload 00:18:21 Isometric Training for Strength and Longevity 00:23:45 Bar Speed, Velocity Based Training and Power Output 00:29:46 Speed Interval Training vs. Zone 2 and HIIT 00:35:00 Weighted Incline Walking, Rucking and Metabolic Health 00:38:33 What the Gym of the Future Could Look Like 00:40:24 How to Start Using These Training Methods Today 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • August 20 · 25 min

    Q&A: Rep Count, Sprint Alternatives, Kettlebell Snatches, Pec Tears & Nutrition on the Road | #122

    In this episode of the Judd Lienhard Podcast, Judd and Mia answer listener questions covering everything from alternatives to sprinting with bad knees to getting back into strength training at 50, recovering from a pec tear, training in a calorie deficit, kettlebell exercises, foot strength, nutrition while traveling, and whether five reps per set can really build muscle. ⏱ TIMESTAMPS 00:00:00 Intro 00:01:22 Best sprint alternatives for bad knees 00:03:24 How to start working out again at 50 00:05:44 Single vs. double kettlebell snatches 00:06:31 Kettlebell windmills and functional strength 00:06:47 Top healthy aging habits after 40 00:08:36 How to maintain muscle after a pec tear 00:12:16 How to start training with Judd's MASS Method 00:13:43 How to strength train in a caloric deficit 00:14:37 Running shoes and Judd's shoe rotation 00:14:54 Judd ranks his favorite cereals 00:15:47 Healthy nutrition tips for road trips and travel 00:17:37 Can five reps per set build muscle? 00:18:16 Judd's current diet and post-workout nutrition 00:20:23 Zercher deadlifts, squats, and hinge training 00:21:41 Foot strength, mobility, gait, and minimalist shoes 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • August 18 · 33 min

    Why Exercise Matters MORE Than Calories for Body Composition | #121

    Most people have heard the phrase, "You can't outwork a bad diet." While that's absolutely true, it has also led many people to underestimate just how important exercise is for achieving and maintaining a lean, healthy body. In this solo episode of the Judd Lienhard Podcast, Judd breaks down one of the most misunderstood topics in health and fitness: why exercise is critical for fat loss even though it doesn't burn as many calories as most people think. ⏱ TIMESTAMPS: 00:00:00 Introduction 00:01:12 Why most people misunderstand exercise and fat loss 00:04:20 Calories burned vs. long-term weight management 00:08:15 Why muscle doesn't dramatically increase metabolism 00:11:40 The importance of glycogen storage 00:16:05 Metabolic flexibility explained 00:21:30 Why cardio is more important than most people think 00:26:40 Zone 2 cardio and mitochondrial health 00:31:10 Why beginners shouldn't rely on intense workouts 00:36:45 Strength training vs. cardio for body composition 00:42:10 How cravings, fatigue, and glycogen are connected 00:47:55 Building muscle to improve glycogen storage 00:53:30 Why staying active throughout the day matters 00:58:15 The biggest fat loss misconceptions 01:02:30 Final thoughts 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/\ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  • August 13 · 44 min

    Q&A: Early Morning Workouts, Downhill Marathons, Muscle Knots & What is Dry Fasting? | #120

    In this Q&A episode, Judd answers listener questions covering everything from early morning workouts and hydration to sprint mechanics, programming strength training, athletic development, and why chasing every new fitness trend often distracts people from what actually matters. ⏱ TIMESTAMPS: 00:00:00 Introduction 00:00:21 Early Morning Workout Tips 00:02:08 Hydration Before Morning Training 00:02:42 Warm-Up Strategies That Work 00:04:17 Preparing for a Downhill Marathon 00:06:03 Thoughts on the GOATA Movement System 00:11:00 Using Landmine Exercises in Your Program 00:13:12 How Often Should You Rotate Exercises? 00:15:26 Preventing Muscle Knots and Improving Shoulder Mechanics 00:18:23 Podcast Name Discussion 00:19:21 Favorite Parenting Resources 00:21:02 Training Youth Athletes for Speed 00:26:26 Programming Athletes Who Train Once Per Week 00:29:01 Dry Fasting Explained 00:30:57 The Foundations of Becoming a Great Athlete 00:35:13 The Two-Pattern Protocol for Strength and Fitness 00:40:10 Closing Thoughts Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ 🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm 💪 Build your own custom protein powder with True Nutrition! Choose your ingredients, flavor, and sweetener to create a protein blend that's right for you. Get 20% off your first order at truenutrition.com/judd with code JUDD If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

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