Speed program: gradual sprint progression

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.

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