The Judd Lienhard Podcast

A lot of people are chasing what’s “optimal.” The perfect split, the ideal routine, the magic exercise. But most of that doesn’t matter, especially if it doesn’t work for you in real life.In this episode, I answer the most common questions I get about training, coaching, and performance. I explain why I created MASS Method and how I approach athletic development after 15+ years in the fitness field as a coach.We talk about certifications vs. experience, why I don’t believe in forcing speed or complexity, and how to rebuild your athleticism, especially if you’re in your 30s, 40s, or beyond and want to train for the long haul.Topics Covered:The real meaning of MASS Method (Movement, Athleticism, Strength, Speed)Why “optimal” training isn’t always usefulThe difference between being certified and being capableHow to build athleticism back in midlifeLessons from coaching kids, college football, and the militaryWhat matters most in training: patience, angles, aggressionAdvice for athletes, coaches, and young men trying to figure it outIn this episode:“You have your whole life to be a bodybuilder. You only get a short window to be an athlete.”“Don’t stack performance on top of dysfunction.”“Slow is smooth. Smooth is fast.”🎯 Try MASS Method — FREE 7-day trial click HERE 📲 To connect with Judd Lienhard click HERESubscribe, leave a review, and share this with someone who trains with purpose.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 sit down with Paul de Gelder—shark attack survivor, former Australian Navy clearance diver, and one of the toughest men you’ll ever meet.Paul lost his hand and leg during a bull shark attack in Sydney Harbour. Most people would’ve quit. Paul didn’t. He rebuilt his body, rewired his mindset, and now lives a life of purpose—co-hosting Shark Week, speaking around the world, and training like a savage.We talk about trauma, recovery, and what it actually takes to build resilience and mental strength. Whether you're a dad, athlete, coach, or someone trying to push through hard times—you'll be glad you listened.🎯 You’ll learn:How to rebuild after life breaks youMental tools to train your mindset like a musclePaul’s approach to pain, rehab, and purposeWhy excuses don’t serve you—and what to do instead👊 Real adversity. Real lessons. Real strength.🔗 Connect with Paul de Gelder Instagram: @pauldegelder YouTube: @pauldegelder1 Watch him on Shark Week (Discovery / Max)🔗 Connect with Judd Lienhard Instagram: @juddlienhard YouTube: @juddlienhard Training & Programs: juddlienhard.com🎧 Subscribe for new episodes every Tuesday at 5a CST.Timestamps: 00:00 – Shark attack, trauma, and mindset 06:30 – Paul's early life, bullying, and direction 13:00 – Military transformation: from lost teen to elite diver 19:40 – The moment that changed everything 27:30 – Surviving a bull shark attack 36:15 – The recovery and decision to amputate 43:00 – Rebuilding his body and his purpose 50:00 – Training again: walking, lifting, moving 56:45 – How Paul avoids depression and victimhood 1:05:00 – Hosting Shark Week & working with Will Smith 1:13:00 – Grit, purpose, and staying on the edgeThe 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. ⭐️🎧🔥

Most guys don’t need a new program, a better supplement stack, or the “perfect” exercise they saw on Instagram. They need a reality check on their priorities.In this solo episode, I break down the Priorities Pyramid—a six-layer system I’ve used for 20+ years as a strength coach, Army Ranger, and athlete. This is the blueprint for getting strong, moving well, and staying in shape for life.If you’re the type of man who’s built a career, supports your family, and still holds yourself to a higher standard physically—this episode is for you.What You'll Learn:Safety – Why you're getting hurt and how to stop being dumb about itConsistency – The only “secret” worth talking aboutComprehensive Approach – Strength, cardio, mobility… quit skipping what mattersIntensity – How to push yourself without breaking downSpecialized Techniques – What to use after you’ve earned itSupplements & Hormones – The least important part (but most abused)Who This Is For:Former athletes who still expect more from themselvesMilitary & first respondersFathers, leaders, and hard workers who train like it mattersMen who value strength, discipline, and real resultsWhat This Isn’t:This isn’t a hype-up. It’s not a shortcut. It’s not about aesthetics. It’s about building a system that keeps you strong and capable—for decades.Hard Truths I Get Into:If fitness isn’t one of your top 3 priorities, don’t expect resultsIf you can spend $250 a month on booze but not a gym membership, your priorities are offIf you're still blaming genetics or age—look in the mirrorStop looking for hacks. Most people are spending 90% of their effort chasing 10% of the outcome. The work that matters is simple, boring, and hard.Do it anyway.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 wide-ranging episode, former NFL offensive lineman and Power Athlete founder John Welbourn returns to The Judd Lienhard Podcast for Part 2. John and Judd dive deep into what truly drives performance, recovery, and long-term health—challenging common fitness myths and exploring the science behind elite results.Topics covered include:Relative intensity vs. training volumeSaunas, cold plunges, and recovery physiologyThe sugar diet experiment and metabolic flexibilityGut health, microbiome science, and fecal transplantsMuscle as medicine: why strength matters for agingHormones, PEDs, and misunderstood performance toolsWhat ancient resilience teaches us about modern softnessWhether you're a coach, athlete, or lifelong learner, this conversation will reframe how you think about strength, recovery, and longevity.Connect with John Welbourn Instagram: @johnwelbourn | @powerathleteinc Website: powerathletehq.comConnect with Judd Lienhard Instagram: @juddlienhard YouTube: Judd Lienhard on YouTube Website & Coaching: juddlienhard.comListen and follow for new episodes every Tuesday.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. ⭐️🎧🔥

Most people don’t fail in the gym because they’re lazy—they fail because they don’t have a real plan. In this episode, I break down 5 military tactics I learned as an Army Ranger and have used as a performance coach for 15+ years to help people train with purpose.Too many training programs fall apart because they lack strategy. In this episode, I’ll show you how to build a plan that fits your goals, supports your lifestyle, and holds up under pressure.What you’ll learn:How to set a clear mission for your trainingThe difference between your main effort and supporting effortsWhy shaping and sustaining operations matter in fitnessHow to run daily after-action reviews (AARs) to stay consistentWhy crossloading and redundancy help busy people train without missing workoutsThis isn’t about motivation. It’s about planning. If you’re serious about staying strong, fit, and adaptable—especially with a full plate—this is how you build a system that actually works.Follow for more episodes with athletes, veterans, and coaches who live it.📱 IG: @juddlienhard 💻 Fitness App, Resistance Band & more: juddlienhard.comThe 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’s the difference between training and just working out? In this episode of The Judd Lienhard Podcast, elite performance coach Tim Riley (@timrileytraining) breaks down the mechanics of longevity-focused athletic training, calling out fitness dogma, movement cults, and what really matters if you want to stay powerful, functional, and pain-free over the long haul.Whether you're a pro athlete or recreational lifter, Tim delivers a masterclass in how to train for speed, power, and durability — not just aesthetics.👉 Learn how to train smart, recover harder, and stop chasing “optimal” in favor of what actually works.⏱️ Timestamps:00:00:00 - Everyone can train like an athlete00:00:20 - The difference between training vs. working out00:03:34 - Tim’s #1 training tenet: "I don’t want to be right, I want to get it right"00:06:00 - Mustache talk, social media presence, and staying authentic00:08:16 - GOTA, functional patterns & movement cults00:09:33 - Training disagreements with partners and dealing with creepy DMs00:12:31 - Judging by appearance vs. training credibility00:13:16 - State troopers and programming dogma00:16:05 - Certainty in training and the limits of “science-based”00:17:22 - Suboptimal programs that still deliver results00:18:05 - Why intensity and consistency is more important than programming00:20:45 - Bridging the gap between gen pop and elite athletes00:23:33 - Gamifying performance and training as the sport00:24:16 - Risk of acute injuries vs. chronic disease from inactivity00:26:25 - Movement quality over muscle size00:27:36 - 22mph sprint at age 35 & variability in human performance00:30:11 - Getting hurt from training too hard vs. not training at all00:33:25 - Sprinting safety & building up capacity00:38:39 - Training chaos & the myth of “optimal” movement00:41:08 - Sherpa coaching model and athlete collaboration00:42:32 - Getting athlete buy-in for movement change00:44:26 - Letting athletes choose exercises00:45:04 - Exercise dogma: “Everyone must clean” vs. reality00:47:46 - Jamar Chase power cleans 315 after 6 weeks off00:50:00 - What defines true athleticism00:51:13 - NFL physiques vs. performance efficiency00:52:12 - Herschel Walker and the myth of minimalist training00:52:59 - Tim’s basic training split: 2 lower, 2 upper00:54:13 - Why speed comes first, and contrast pairing tips00:55:09 - Importance of rest in power and sprint sessions00:57:51 - 20x40s ≠ speed work: the biggest youth coaching mistake00:59:18 - Football + distraction tricks to preserve rest quality01:00:28 - Squat variations and trap bar replacements01:01:43 - Why you need to train biarticulate muscles directly01:02:37 - Upper body: heavy bench, athlete-guided pressing01:03:51 - Why ballistic training is underrated01:04:56 - The resurgence of machines and hypertrophy for athletes01:07:34 - Why hypertrophy = health, metabolism, and training leverage01:08:20 - Tim’s podcast & how to connect📢 Follow Tim Riley:Instagram: @timrileytrainingPodcast: Coach Em Up🎧 More from Judd Lienhard:Instagram: @juddlienhardTraining App, Coaching & More: https://www.juddlienhard.com/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. ⭐️🎧🔥

I’ve spent over 15 years coaching young athletes—and I’ve seen one pattern over and over again: it’s not the kids who ruin their athletic experience... it’s the parents.In this solo episode, I’m breaking down the 7 biggest mistakes I see sports parents make all the time. From making excuses and criticizing constantly, to living through your kid or thinking you know more than the coaches—these habits are killing your kid’s love for the game.We all want what’s best for our kids, but sometimes we’re the ones standing in the way.🎯 Here’s what I cover:Why letting your kid fail is a giftHow excuses destroy accountabilityThe damage caused by constant criticismWhy comparing your kid to others (or yourself) backfiresWhat sports are really supposed to teachHow to tell if your kid actually loves the sport—or just wants to please youThe truth about coachingWhen support turns into sabotageWhat it really means to raise an athlete who thrivesIf you’re a sports parent, this episode is for you.TRAIN WITH ME - IMPROVE YOUR: MOVEMENT, ATHLETICISM, STRENGTH, & SPEED ACCESS ALL MY FITNESS PROGRAMS FREE FOR 7-DAYS: https://www.juddlienhard.com/IG: https://instagram.com/juddlienhardYT: https://www.youtube.com/@JuddLienhardThe 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. ⭐️🎧🔥

Elena Brandner was told she would never walk again.In 2022, a catastrophic car crash left her with a shattered spine, 18 broken bones, and a long list of physical and emotional trauma. Doctors gave her a bleak prognosis. But Elena refused to accept the narrative.In this raw, emotional, and deeply motivating episode, Elena joins Judd to share her unfiltered journey—from athlete to trauma survivor to rebuilding her life through grit, grace, and relentless rehab.You’ll hear how her training background helped save her life, how she overcame depression and loss of identity, and why choosing discomfort is the key to fulfillment. If you’ve ever doubted your ability to come back from adversity, this episode is a masterclass in what it means to keep going anyway.👉 Whether you're an athlete, recovering from injury, or just stuck in life, this episode will change your perspective.📍 Timestamps00:00:00 – Intro: Elena’s story and resilience00:03:00 – Life before the accident00:06:00 – Details of the crash and injuries00:09:00 – Waking up and early recovery00:12:00 – Mental battles and rebuilding faith00:15:00 – Rehab, setbacks, and breakthroughs00:18:00 – Training innovations post-injury00:21:00 – What people take for granted00:24:00 – Perspective, mindset, and consistency00:27:00 – Purpose, God, and future vision💬 Key Themes:- Spinal cord injury recovery- Why fitness saved her life- Training after trauma- Mental toughness under pressure- Purpose after pain- How to build resilience when everything falls apart- Daily habits, identity, and real self-discipline- Turning tragedy into mission🔗 Connect with Elena Brandner:Instagram: @flostate_recoveryWebsite: https://linktr.ee/flostate_recovery🔗 Train with Judd:Instagram: @juddlienhardMASS Method: https://www.juddlienhard.com/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. ⭐️🎧🔥

Dr. Alexei Vranich, an archaeologist and Jiu Jitsu practitioner, challenges the modern quest for comfort. He argues that struggle and community are vital for performance and happiness. The conversation dives into how ancient cultures used discomfort for growth, and the role of shared meals in fostering connections. Vranich also discusses the loneliness epidemic in today’s society, the neuroscience of awe, and practical methods for finding clarity and focus amidst chaos. Listeners gain insights on the importance of patience, meaningful relationships, and the balance between immersion and observation in life's experiences.

Breathing is the most underutilized tool in human performance—and in this episode, renowned breath expert Dr. Belisa Vranich breaks it all down with Judd.Dr. Belisa (@drbelisa), clinical psychologist and author of Breathing for Warriors, joins the show to explain why most people—especially high performers—are breathing wrong, and how correcting it can improve strength, recovery, endurance, posture, mental clarity, sleep, digestion, pelvic health, and stress response.This episode covers diaphragm training, parasympathetic recovery, tactical breathing under stress, and how to test your Breathing IQ—a simple but powerful metric to improve performance and longevity.From special operators and elite athletes to desk workers and gym-goers, this is must-listen content for anyone who wants to train smarter and breathe stronger.🔑 Topics Covered:Why 90% of people have dysfunctional breathingDiaphragm strength and lung capacity for performanceTactical and recovery breathing for mental controlHow breath affects posture, spine, digestion, and energyTools and tests: Breathing IQ, O2 Trainer, CO₂ toleranceThe “modern predatory stance” and screen-induced dysfunctionRethinking Valsalva and pressure mechanics in liftingBreathwork for runners, lifters, cyclists, and fightersWhy elite performers are expert regulators of arousalHow breathing shapes longevity, resilience, and precision under pressure🛠️ Referenced in This Episode:Erin McGuire – 360° breathing & bracing expert IG: @mcguire.erinDr. Mary Massery – Postural & respiratory integration 🌐 masserypt.comRosalba Courtney, PhD – CO₂ tolerance, breath pattern disorders 🌐 rosalbacourtney.comPeter Litchfield, PhD – Capnography & respiratory psychophysiology 🌐 betterphysiology.comO2 Trainer by Bas Rutten – Breathing resistance tool 🌐 o2trainer.comBook: Breathing for Warriors by Dr. Belisa Vranich 📖 Buy on Amazon📘 Take the Breathing IQ Test: Get a real measurement of your breath mechanics: 🌐 mybreathingiq.com🎙️ About the Show: The Judd Lienhard Podcast explores training, mindset, recovery, leadership, and the deeper mechanics of human performance. Hosted by Army veteran and performance coach Judd Lienhard, the show features conversations with elite coaches, special operations veterans, strength scientists, and thought leaders pushing the limits of resilience and strength.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. ⭐️🎧🔥