The Judd Lienhard Podcast

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 CoveredChild training and play-based strength foundationsTransitioning from athlete-style training to general performanceHypertrophy for athletes: what helps and what doesn’tNutrition for muscle gain: protein, carbs, and timingRecovery and intensity managementWhen band and isometric days actually make senseStrength and conditioning for BJJ athletesJudd’s favorite old-school liftsTimestamps 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 liftsAbout 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 JuddBuild 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/@juddlienhardConnect 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. ⭐️🎧🔥

Strength training Q&A with Judd Lienhard. In this episode, Judd breaks down common misconceptions around training intensity, deloads, creatine, peptides, gender-specific programming, and why inmates build muscle despite poor nutrition. Direct answers, with real exercise science and practical takeaways.What Judd covers: • How inmates get strong with limited food quality • When deload weeks matter—and when they don’t • Whether any exercises should be gender-specific • Creatine: benefits, safety, myths, and proper dosing • An overview of peptides like BPC-157, TB-500, and MOTS-C • Judd’s recommended reading listKey ideas: • The training stimulus drives adaptation more than perfect nutrition. • General strength and power work transfers better than most people think. • Deloads are only effective when you’ve actually been pushing hard. • Women do not need separate training systems—the fundamentals apply to everyone. • Creatine is one of the safest, most researched supplements available, and peptides may support recovery depending on individual context.Judd's Top Fitness Book Recommendations:- Triphasic Training by Cal Deitz- Supertraining by Mel Siff & Yuri Verkhoshansky- Charlie Francis Training System by Charlie Francis- Becoming a Supple Leopard by Kelly Starrett - Breathing for Warriors by Dr. Belisa Vranich & Brian Sabin- The 4-Hour Body by Tim FerrissGeneral (Non-Fitness) Books Judd Loves:- Sapiens: A Brief History of Humankind by Yuval Noah Harari- The Righteous Mind: Why Good People Are Divided by Politics and Religion by Jonathan Haidt- The Rebel by Albert Camus- Tried by War: Abraham Lincoln as Commander in Chief by James McPherson - Rick Atkinson’s WWII Trilogy:   1. An Army at Dawn   2. The Day of Battle   3. The Guns at Last Light- Crusade: The Untold Story of the Persian Gulf War by Rick Atkinson- Ian Toll’s Pacific War Trilogy:   1. Pacific Crucible   2. The Conquering Tide   3. Twilight of the GodsSome of the product links above are affiliate links, which means Judd may earn a small commission if you make a purchase—at no additional cost to you.About the Judd Lienhard Podcast: The show focuses on strength, discipline, and athletic development for real life. Judd breaks down training, mindset, and performance through both long-form episodes and rapid-fire Q&A minis.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 sits down with Trevor Millar, co-founder of AMBIO Life Sciences — the Ibogaine clinic where Judd received treatment through VETS (Veterans Exploring Treatment Solutions), founded by Marcus and Amber Capone and featured in the film In Waves and War.If you learned about VETS or Ibogaine through In Waves and War, this episode breaks down exactly how the treatment works and why so many veterans, operators, and first responders are seeking it out.Judd and Trevor dive into:• Judd’s Ibogaine and 5-MeO-DMT experience • How AMBIO treats PTSD, combat trauma, depression, addiction, and TBI • The Stanford study showing Ibogaine reversing traumatic brain injury • Why Navy SEALs, Rangers, and Special Forces are turning to this option • What the Ibogaine experience actually feels like • Why Ibogaine has a 40–60% success rate for opioid addiction • The safety protocols AMBIO uses • The push to legalize Ibogaine in the United States • The real story behind In Waves and WarWhether you’re a veteran, athlete, or someone managing trauma, PTSD, depression, or TBI, this conversation may offer insight into a life-changing path toward healing.About AMBIO: AMBIO is a fully medically supervised Ibogaine clinic treating PTSD, TBI, depression, anxiety, addiction, and chronic emotional patterns. Learn more: https://www.ambio.life AMBIO's IG: @ambiolifesciences Trevor Millar's IG: @psychedelic_providerJudd’s Links Instagram: https://www.instagram.com/juddlienhardTraining & Merch: https://www.juddlienhard.comResources VETS: https://vetsolutions.orgVeteran Crisis Line: 988 (Press 1) 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. ⭐️🎧🔥

🔥 Strength training Q&A with Judd Lienhard: How to train smart, stay strong, and build athletic capacity that lasts.Former Army Ranger and performance coach, Judd Lienhard, answers real questions from real listeners, covering training after 50, lower back strength, and efficient full-body workouts.Timestamps:00:00 – Why Judd’s doing fan Q&As00:25 – Best leg exercises for men 50+ (how to train hard without breaking down)02:00 – Building your lower back with minimal home equipment03:10 – How to train full body when you only have three days a week04:20 – The truth about Bulgarian split squat strength carryover05:40 – How to bias lunges for quads vs hamstringsKey Takeaways:- You can still train hard after 50 — just separate load, speed, and range of motion.- A Roman chair or 45° back extension is the best investment for home back training.- With limited time, an upper/lower split keeps recovery balanced.- You don’t need heavy barbell squats to be strong.- Train with intent, not trends.About the Judd Lienhard Podcast:The Judd Lienhard Podcast is about strength, discipline, and athletic development for real life. Hosted by Judd Lienhard, the show breaks down training, mindset, and performance.Full-length podcast episodes drop every Tuesday at 5 a.m. CST, and Mini Q&A episodes drop on Thursdays at 11 a.m. CST.Follow Judd Lienhard:📱 Instagram: @juddlienhard📺 YouTube: @juddlienhardTrain Judd's MASS Method:💪 Fitness App, Try it Free for 7-days: 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. ⭐️🎧🔥

Discover how men over 35 can stay strong and athletic while embracing the realities of aging. Learn vital strategies for building muscle without joint pain, modifying diet for longevity, and prioritizing sleep over maximum gains. Judd shares insights on effective recovery, the impact of testosterone changes, and the importance of mobility. Transitioning from ego-driven goals to focusing on family and well-being, he emphasizes the need for smart training adjustments for life beyond the gym.

Former NFL strength and conditioning coach Jon Heck joins Judd Lienhard to talk about what actually works for diet, strength, and long-term athletic performance. They cover the fundamentals of eating, training, and building a body that stays lean, strong, and capable.Topics CoveredWhy most people fail at dietingThe real role of carbohydrates in strength and muscle growthHow to become a carbohydrate-processing machineHow to use reverse dieting to stay lean after cuttingTraining your metabolism to handle more foodThe balance between protein and carbs for hypertrophyHow to structure your diet around “Kill it, Pick it, Grow it” foodsImproving insulin sensitivity and using movement to burn fatHow strength training has changed in college and the NFLWhy machines still matter for performanceBuilding durable athletes through simple, consistent trainingHow to train hard without losing mobility or breaking downThe difference between training to compete vs. training for lifeKey TakeawaysMovement comes first. Walk, train, and move daily to use the food you eat.Carbs fuel strength. When you train hard, carbs become anabolic.Reverse dieting matters. How you finish a cut determines if you stay lean.Keep protein high in a deficit and moderate in a surplus.Eat real food. If you can hunt it, pick it, or grow it, it belongs in your diet.Machines and basics build longevity. Don’t overcomplicate training.Be consistent. Robotic discipline outside the gym, effort inside it.About Jon HeckJon Heck is the founder of Hammer & Chisel Performance, a former NFL and Division I strength coach, and a performance nutrition coach for athletes and high performers. He’s worked with the Carolina Panthers, Houston Texans, and UNC football, and now helps people build lean, strong, athletic physiques through structure and consistency.Instagram: @what_the_heck71Website: hammerchiselperformance.comAbout Judd LienhardJudd Lienhard is a former Army Ranger, college linebacker, and performance coach with over 15 years of experience training athletes and driven professionals. His mission is simple: Always Be An Athlete.Instagram: @juddlienhardPodcast: The Judd Lienhard Podcast YouTube: @JuddLienhardTrain with JuddGet stronger, leaner, and more athletic with structured programming inside the Judd Lienhard Fitness App. Includes training plans, nutrition guidance, and tracking tools — built for real results. 👉 Start your 7-day free trial 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. ⭐️🎧🔥

Strength training is the key to aging well and maintaining quality of life. Forget myths about metabolic slowdown; losing muscle is the real culprit for feeling old. Judd Lienhard emphasizes that muscle keeps insulin sensitivity high and boosts energy. He differentiates strength training from bodybuilding, and offers a practical approach for sustainable gains. Lifting is crucial for bone health and injury prevention. Plus, women should know lifting won’t make them bulky. It’s all about staying capable and thriving well into your later years!

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.