The Judd Lienhard Podcast

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.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. ⭐️🎧🔥

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.comThis 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. ⭐️🎧🔥

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: @timrileytrainingThis 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. ⭐️🎧🔥

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/@JuddLienhardThis 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. ⭐️🎧🔥

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/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. ⭐️🎧🔥

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.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 of The Judd Lienhard Podcast, Judd sits down with Wes Whitlock — Marine Corps veteran, entrepreneur, and founder of Rogue American Apparel. From carrying classified intel through combat zones to building a multi-million dollar brand, Wes has lived every chapter of the warrior’s path.This isn’t just strategy — it’s a full-on mindset shift. Wes breaks down how his military past forged his business discipline, what modern men are missing, and how to reclaim direction in a distracted world.Whether you’re a veteran, athlete, or driven man looking to reclaim grit, this conversation delivers raw clarity.🔑 Topics Covered:The warrior mindset vs modern comfortVeteran transition & radical responsibilityRogue American’s origin and ethosDiscipline, training, and why aesthetics don’t matterHow to create meaning through sufferingMasculinity, restraint, and legacy🎯 For Listeners Who Are:Men 25–45, military veterans, former athletes, entrepreneurs, leaders, and anyone building discipline, strength, and purpose.🧠 Key Takeaways:Train for life, not likes — discipline is the backbone.Build brands from values, not vanity — Wes shares how Rogue became a symbol of purpose.Masculinity isn’t rage — it’s presence, strength, and stillness.Your past doesn’t define you — your choices do.🎧 Available on:Apple Podcasts | Spotify | YouTube | Amazon Music🔗 Connect with Wes Whitlock:Rogue American: rogueamerican.comInstagram: @wes_whitlock🔗 Connect with Judd Lienhard:Website: juddlienhard.comInstagram: @juddlienhardThis 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. ⭐️🎧🔥

🔥 The Judd Lienhard Podcast EP 015 w/ Brad Dunn (@reliant.fitness) 🔥Ready to take extreme ownership of your body, your mind, and your future? Brad Dunn shares how he rebuilt his life — fighting through addiction, burnout, and self-doubt — to lead a movement of blue-collar warriors chasing strength, discipline, and real transformation.In this episode, we dive into:  ✅ Fitness Fundamentals for Men Over 30 ✅ Discipline Over Motivation ✅ Overcoming Alcohol and Addiction ✅ The Blue-Collar Fitness Mindset ✅ Eating for Performance, Not Pleasure ✅ Creating a New Identity Through ActionThis is your playbook for reclaiming athleticism, building mental toughness, and forging a high-performance life — no shortcuts, no moderation, no apology.💥 Follow Brad Dunn: YouTube @reliant.fitness | reliantfitness.net 💥 Follow Judd Lienhard: Instagram @juddlienhard | juddlienhard.com👉 New episodes weekly. 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. ⭐️🎧🔥

You know how to train hard. But do you know how to live well?In this episode, Judd talks with elite athlete, author, and performance coach Gabby Reece. They unpack strength from breath to body to emotional backbone. This isn’t about sets and reps—it’s about building a life that holds under pressure.Gabby is a former professional volleyball player, Nike’s first female athlete with a signature shoe, and a pioneer in performance training and wellness. She’s also the co-founder of XPT Life, a breath and movement-based fitness system developed with her husband, big wave surfer Laird Hamilton. Beyond athletics, she’s known for her insight into relationships, parenting, and personal growth—blending physical intensity with emotional intelligence.Gabby doesn’t just talk training—she delivers a masterclass in mindset, discipline, and longevity, backed by decades of experience in sport, marriage, motherhood, and self-work.Mindset – How high-performers manage mood, fear, and identity without losing their edge Discipline – Why carving out non-negotiable space for your training and breathwork is essential Longevity – How breath control, recovery, and emotional resilience extend your impactKey Highlights:Tactical breath training and how it rewires your stress responseWhat strong marriages look like under pressureThe truth about postpartum fitness and carving out “training real estate”Why “not being a victim” is the most important rule you can teach your kidsThe danger of outsourcing your instincts—and how to reclaim them🔥 Support the show:💪 1st Phorm Level-1 Meal Replacement – Fuel recovery with high-quality protein that keeps you dialed in: https://1stphorm.com/products/level-1/?a_aid=Judd💧 LMNT Electrolytes – Stay dialed in with zero sugar, all grit — and get a free sample pack of all flavors with any purchase: https://drinklmnt.com/judd🧠 Humanaut Health – Upgrade your life with elite blood work, hormone optimization, and high-performance health coaching. Use code JLHUMANAUT10 for 10% off your annual membership: https://vrlps.co/5avh0la/cp🧊 Plunge – Cold exposure made simple. Now featuring their new indoor sauna for the ultimate stress relief + resilience combo: https://plunge.pxf.io/19bbdg About the Host: Hosted by Judd Lienhard, a former Army Ranger, college linebacker, and seasoned strength and conditioning coach. With a background in military special operations and over 15 years in the performance world, Judd focuses on clear, actionable conversations around discipline, resilience, mindset, and growth—on the field, in the gym, and at home.🚨 Follow Judd: Instagram: @juddlienhard Website: www.juddlienhard.comThis 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. ⭐️🎧🔥