The Judd Lienhard Podcast

If you want to live longer, move better, and still be thriving and active when you’re 70+ you should do one thing immediately: start lifting weights.In this episode, Judd Lienhard breaks down the truth about aging, metabolism, and why losing muscle is the real reason most people feel old. It’s not your metabolism slowing down, it’s your lifestyle.When you stop lifting, you lose muscle. When you lose muscle, your insulin sensitivity drops, your energy tanks, and your body starts falling apart long before it should. The good news? You can fix it, starting right now.Judd explains why strength training is the single most important thing you can do for healthy aging. It's more powerful than supplements, more protective than cardio, and absolutely essential if you want to keep your edge for life. He dives into:Why “metabolic slowdown” is a mythHow muscle protects your hormones and your jointsThe difference between bodybuilding and true strength trainingThe minimal effective dose for staying strong and leanHow to lift for performance, not egoWhat it really means to age with strength and presenceThis isn’t about chasing aesthetics. It’s about staying capable and being the kind of person who can still move, lift, run, and play well into your 50s, 60s, and beyond.“We’re not meant to live forever. But we are meant to live well. Lift weights because you love your people and want to be around for them — not just because you want to look good. You can have both.”If you want to stay in the game — strong, healthy, and athletic for life — start with the fundamentals.💪 Train with Judd: Get the full system that builds strength, athleticism, and longevity. MASS Method → a training program built by Judd to improve your Movement, Athleticism, Strength, & Speed. For life. Exclusively available in Judd's app:juddlienhard.com🎧 Subscribe to The Judd Lienhard Podcast for more episodes on performance, mindset, and what it really takes to stay strong for life. This episode is brought to you by 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 answers your top listener questions — from training to failure and recovery weeks to sprinting on leg day and balancing boxing with muscle growth.You’ll learn how to: • Use failure training without wrecking recovery • Know when to take time off (and when not to) • Combine strength and conditioning effectively • Build muscle while training for combat sports • Structure total-body and split workouts for real resultsThis 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. ⭐️🎧🔥

Clifton Harski, creator of the Functional Kettlebell Training program and CEO of the Pain-Free Performance Specialist Certification, discusses unlocking real strength using kettlebells. He explains the unique benefits of kettlebell training, including odd-object strength and eccentric training, and emphasizes adaptability over rigid methods. Clifton's ‘BA Matrix’ approach highlights becoming athletic and adaptable. He clarifies common kettlebell mistakes while emphasizing how these tools can boost athleticism, resilience, and enjoyment in training.

Most people argue over HIIT vs steady state cardio, but the truth is—you need both. If you want to recover faster, build real-world endurance, and keep your strength as you age, you have to understand how to train your cardiovascular system the right way.In this episode, Judd Lienhard—former Army Ranger, college linebacker, and performance coach for 15+ years—breaks down how your body actually fuels exercise, why your cardio base supports your weight training, and how to balance low-intensity aerobic work with high-intensity intervals for maximum results after 30.He explains the real difference between aerobic and anaerobic systems, how to improve VO₂ max and mitochondrial health, and why weight training is also cardio when structured correctly. You’ll learn how to blend Zone 2 conditioning, HIIT intervals, and strength training into one plan that makes you leaner, stronger, and more athletic for life.In This EpisodeHIIT vs steady state: which is better and whyThe science behind energy systems (without the jargon)How to train your VO₂ max for longevity and performanceThe ideal weekly balance of cardio and strength after 30How to use weights to build endurance and powerWhy most people aren’t “out of shape”—they’re under-conditionedTrain Like JuddGet access to Judd’s MASS Method—his complete system for movement, athleticism, strength, and speed—inside his Fitness App. Includes 14+ training blocks (over a year of programming), with options for full gym, limited equipment, or bodyweight. Start your free 7-day trial at: www.juddlienhard.comIf you want to train smarter—not harder—this is where to start.Listen WeeklyNew episodes drop every Tuesday at 5 a.m. CST. Subscribe on Apple Podcasts, Spotify, or YouTube to stay ahead of the curve and keep training like an athlete for life.Connect with JuddWebsite: www.juddlienhard.comInstagram: @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 a world built to hijack your attention, staying focused and grounded has become a form of resistance.Richard Ryan — co-founder of Black Rifle Coffee Company, software developer, and media executive — joins Judd Lienhard to talk about how Big Tech is shaping our thoughts, behaviors, and daily habits. As a seasoned tech insider with over 15 years in digital media, Richard has seen how algorithms manipulate behavior and profit from our time.He’s also the author of The Warrior’s Garden: Tools for Guarding Your Mind Against Big Tech, a book that teaches readers how to reclaim their focus and protect what matters most. In this conversation, Judd and Richard dive into how technology, dopamine, and comfort have changed the way we live—and how we can train our minds like we train our bodies to take back control.They discuss:How the “attention economy” rewires your brainWhy friction and struggle build mental toughnessThe parallels between physical training and psychological resilienceWhy community, gratitude, and purpose still matter more than everHow to reclaim your time, discipline, and awareness in a world that profits from distractionThis is a conversation about protecting your focus, building resilience, and finding meaning in an age of algorithms. It’s not about escaping technology—it’s about mastering your relationship with it.Richard Ryan has generated billions of views and built global communities online. His book The Warrior’s Garden pulls back the curtain on how digital systems manipulate behavior, while giving you practical tools to guard your mind and rebuild your attention.Judd Lienhard is a former Army Ranger, college linebacker, and performance coach with over 15 years of experience. His mission: to help people train like athletes for life—developing not just muscle, but mindset, grit, and discipline.📲 Train with Judd: Download Judd's Fitness App — the only place to get MASS Method, his complete system for strength, conditioning, and performance at www.juddlienhard.com This episode is brought to you by 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. ⭐️🎧🔥

Muscles don’t want to grow—you have to force them.Adaptation is painful and uncomfortable, and nowhere is that more true than with leg training. Quads grow with pain. Glutes and hamstrings grow with high tension. Most lifters miss both.I’m Judd Lienhard—former Army Ranger, college linebacker, and strength & performance coach for 15+ years. In this episode, I break down why most leg workouts fail—and how to actually build bigger, stronger, more athletic legs.Too many people train legs the wrong way:Overloading quads while neglecting hamstrings and glutesRelying only on bilateral lifts instead of adding unilateral work like lunges and split squatsTraining legs once a week and wondering why they aren’t growingIgnoring side-to-side movements that build complete athletic legsStopping sets when things get uncomfortable instead of pushing for adaptationIf you want legs that look powerful and perform in the real world—sprinting, jumping, and changing direction—you need to train smarter.In this episode, you’ll learn:Why unilateral lifts are the most complete leg exercisesHow to program quad-focused vs. hinge-focused leg daysThe 4 changes I made in my 30s that finally unlocked leg growthHow to train legs with enough frequency without wrecking recoveryWhy calves rarely grow in the gym—and what athletes do differentlyHow to target different quad and hamstring heads for complete developmentStop wasting time on leg workouts that don’t work. Train for size, strength, and performance.📲 TRAIN WITH ME INSIDE MY APP MASS Method (Movement, Athleticism, Strength & Speed) is my proven system for building real-world strength and athleticism. The only place you can access it is in my Training App. Get started today for FREE! 👉 Download here: juddlienhard.com📲 Follow Judd Instagram: @juddlienhard YouTube: Judd Lienhard Website: juddlienhard.com This episode is brought to you by 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. ⭐️🎧🔥

Speed coach Daniel Back (@2xathlete) joins Judd Lienhard to break down the truth about sprinting, speed training, and why adults should never stop sprinting. Sprinting isn’t just for track athletes — it’s the ultimate athletic expression and one of the best ways to stay strong, explosive, and youthful well into your 30s, 40s, and beyond.In this episode, you’ll learn:Why linear sprinting builds athleticism for every sportForce production vs. force application — and why “punching the ground” slows athletes downThe role of submaximal sprinting, play, and variety in long-term speed developmentHow adults can safely reintroduce sprinting — even after years awayStride length vs. stride frequency, posture, dorsiflexion, and mechanics explainedSprint drills, surfaces, and how speed work fits with lifting and recoveryBig takeaway: Sprinting isn’t optional — it’s the foundation of athleticism at any age.Key Timestamps: 00:00:00 – Why sprinting is the ultimate athletic expression 00:04:57 – The case for adults: why you should never stop sprinting 00:09:06 – Building speed through submaximal work & variety 00:16:43 – Common sprinting technique mistakes explained 00:25:12 – Vertical vs. horizontal force: what really makes you faster 00:39:14 – Stride length vs. stride frequency debate 01:08:41 – Can you sprint and lift on the same day?👉 Train Judd's MASS Method program — exclusively available in his fitness app: https://www.juddlienhard.comAbout Judd: Former Army Ranger, college linebacker, and performance coach with 15+ years of experience, Judd Lienhard helps athletes and adults unlock elite levels of movement, strength, and speed. His motto: Always Be An Athlete. This episode is brought to you by 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. ⭐️🎧🔥

Barbells vs. Kettlebells… Dumbbells vs. Machines. Which training tool really builds better athletes? In this episode of The Judd Lienhard Podcast, former Army Ranger, college linebacker, and performance coach Judd Lienhard breaks down the strengths and weaknesses of every major implement so you know which one best fits your goals, environment, and training style.You’ll learn why barbells are ingenious but risky, how dumbbells evolved into one of the most versatile tools in the gym, why kettlebells build real athleticism, and why machines are functional. Judd also covers bands, TRX, and how to build a cost-effective home gym.Train smarter, avoid dogma, and use the right tool for the job.👉 Train Judd’s MASS Method training program, exclusively available in his Workout App: juddlienhard.com📲 Follow Judd for more training, mindset, and performance insights:Instagram: @juddlienhardYouTube: Judd LienhardWebsite: 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. ⭐️🎧🔥

Every sport is a total body sport — yet most lifters still follow body-part splits like “chest day” and “leg day.” In this episode, Judd Lienhard — former Army Ranger, college linebacker, and performance coach — breaks down why total body workouts are the smarter choice for building strength, size, athleticism, and long-term health.Judd explains how full-body training isn’t just for beginners or circuit classes — it’s the foundation of how the best athletes in the world train. You’ll learn:Why frequency beats volume for natural liftersThe real reason “bro splits” became popular (hint: steroids)How soreness and fatigue can actually limit progressWhy total body training keeps you fresher and more flexible in lifeHow to structure full-body workouts for both muscle and performanceIf you want to move better, build strength that transfers to real life, and actually enjoy your training, this episode will show you why total body > splits.👉 Train Judd's MASS Method training program, exclusively available in his Workout App: www.juddlienhard.com📲 Follow Judd for more training, mindset, and performance insights:Instagram: @juddlienhardYouTube: Judd LienhardWebsite: 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. ⭐️🎧🔥

Ben Patrick—widely known as “Knees Over Toes Guy”—joins Judd Lienhard to challenge the long-standing myth that you should never let your knees pass your toes. They dig into the science, history, and practical regressions that make deep squats and full-range leg training safe and effective. Ben shares how Charles Poliquin influenced his approach, why he avoided fighting back against online hate, and how he built a simple, scalable system for stronger, healthier knees. This episode also explores fatherhood, purpose, and why collaboration beats criticism in the fitness industry.🔥 Train Judd’s MASS Method program — exclusively in his Training App: https://www.juddlienhard.com This episode is brought to you by 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. ⭐️🎧🔥