The Judd Lienhard Podcast

Judd Lienhard
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The Judd Lienhard Podcast delivers raw, unfiltered conversations with elite athletes, military leaders, top coaches, and industry disruptors, diving deep into performance, mindset, and resilience. Hosted by Judd Lienhard, a former Army Ranger, college linebacker, and Strength & Performance Coach, this show explores the watershed moments that shaped high performers—from NFL vets and Special Forces operators to authors, trainers, and entrepreneurs. Each episode unpacks real-world lessons in leadership, training, and overcoming adversity, with candid discussions on physical and mental toughness, fitness strategies, and personal growth. Whether you're looking for actionable performance insights or inspiration from those who’ve pushed past limits, this podcast is built to help you level up. 🎧 Subscribe now and start your journey toward peak performance! Want more? Follow Judd on IG & YouTube: @juddlienhard 

  1. hace 9 h

    Stop Stacking Recovery: Cold Plunge & Sauna Are Stress Too | Q&A #124

    🎧 PODCAST LISTENER EXCLUSIVE: GET 30% OFF JUDD'S APP Get Judd’s MASS METHOD fitness & nutrition app for less than $8/month  👉 🔗 GET THE MASS METHOD APP Use code PODCAST for 30% off your first year. Should you cold plunge after training? Judd Lienhard breaks down cold plunge timing, sauna for recovery, and why stacking recovery protocols on top of hard training can work against you. This week's Q&A covers CNS fatigue and how to gauge readiness to train, whether heavy sets or moderate sets are harder on your joints, and the warm-up Judd uses to protect arthritic knees. Plus a long answer for a 48-year-old lifter who's scared to squat because something new hurts every time he walks into the gym: concentric-only training, box squats, pre-fatiguing the joint, and how to keep making progress when full range of motion under heavy load is off the table. If you're in your 30s, 40s, or 50s and trying to stay athletic without breaking down, this one's for you. Judd trains real people through MASS METHOD (Mobility, Agility, Strength, Speed). The app is normally $129 a year. Podcast listeners get 30% off, which comes out to less than $8 a month. Grab it HERE with code: JLPOD. Follow Judd Lienhard:  📱 Instagram: @juddlienhard 📺 YouTube: @juddlienhard 📖 Substack: @juddlienhard 🌐 Website: juddlienhard.com ⏱ TIMESTAMPS:  00:00:00 – How to train when your joints hurt  00:00:26 – CNS fatigue, readiness to train and sleep disruption  00:03:18 – When should you cold plunge around training?  00:05:42 – Sauna for recovery, BDNF and mitochondrial benefits  00:07:02 – Heavy vs. moderate reps: which is harder on your joints?  00:08:20 – Why rep speed matters more than load for joint pain  00:09:20 – The isometric warm-up Judd uses to protect his joints  00:10:50 – The fitness trend Judd wants gone: optimization culture  00:13:22 – The key to staying consistent with training  00:14:05 – Why adaptability beats motivation  00:16:38 – "I'm 48 and everything hurts." How to keep lifting  00:17:33 – Training advice for lifters over 40  00:18:08 – Judd's meniscus injury, arthritis and training around it  00:19:15 – Concentric-only training for strength and muscle  00:20:00 – How to squat with knee or back pain  00:20:55 – Heavy box squats vs. full-range goblet squats  00:21:25 – Isolation work, sled pushes and pre-fatiguing the joint  00:22:23 – Final thoughts and weekly Q&A This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd 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 Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  2. hace 2 días

    6 Fitness Trends of the Future | #123

    In this episode of the Judd Lienhard Podcast, Judd lays out six training methods and technologies he believes have enormous untapped potential. Some already exist in gyms today. Others are becoming increasingly accessible as fitness technology improves. Together, they represent a different way of thinking about strength, power, conditioning, recovery, and long-term physical performance. ⏱ TIMESTAMPS: 00:00:00 Intro 00:01:00 6 Fitness Trends That Could Change How We Train 00:06:47 Why Concentric-Only Training Could Become More Popular 00:14:48 Flywheel Training and Safer Eccentric Overload 00:18:21 Isometric Training for Strength and Longevity 00:23:45 Bar Speed, Velocity Based Training and Power Output 00:29:46 Speed Interval Training vs. Zone 2 and HIIT 00:35:00 Weighted Incline Walking, Rucking and Metabolic Health 00:38:33 What the Gym of the Future Could Look Like 00:40:24 How to Start Using These Training Methods Today 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd 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 Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  3. 20 ago

    Q&A: Rep Count, Sprint Alternatives, Kettlebell Snatches, Pec Tears & Nutrition on the Road | #122

    In this episode of the Judd Lienhard Podcast, Judd and Mia answer listener questions covering everything from alternatives to sprinting with bad knees to getting back into strength training at 50, recovering from a pec tear, training in a calorie deficit, kettlebell exercises, foot strength, nutrition while traveling, and whether five reps per set can really build muscle. ⏱ TIMESTAMPS 00:00:00 Intro 00:01:22 Best sprint alternatives for bad knees 00:03:24 How to start working out again at 50 00:05:44 Single vs. double kettlebell snatches 00:06:31 Kettlebell windmills and functional strength 00:06:47 Top healthy aging habits after 40 00:08:36 How to maintain muscle after a pec tear 00:12:16 How to start training with Judd's MASS Method 00:13:43 How to strength train in a caloric deficit 00:14:37 Running shoes and Judd's shoe rotation 00:14:54 Judd ranks his favorite cereals 00:15:47 Healthy nutrition tips for road trips and travel 00:17:37 Can five reps per set build muscle? 00:18:16 Judd's current diet and post-workout nutrition 00:20:23 Zercher deadlifts, squats, and hinge training 00:21:41 Foot strength, mobility, gait, and minimalist shoes 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd 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 Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  4. 18 ago

    Why Exercise Matters MORE Than Calories for Body Composition | #121

    Most people have heard the phrase, "You can't outwork a bad diet." While that's absolutely true, it has also led many people to underestimate just how important exercise is for achieving and maintaining a lean, healthy body. In this solo episode of the Judd Lienhard Podcast, Judd breaks down one of the most misunderstood topics in health and fitness: why exercise is critical for fat loss even though it doesn't burn as many calories as most people think. ⏱ TIMESTAMPS: 00:00:00 Introduction 00:01:12 Why most people misunderstand exercise and fat loss 00:04:20 Calories burned vs. long-term weight management 00:08:15 Why muscle doesn't dramatically increase metabolism 00:11:40 The importance of glycogen storage 00:16:05 Metabolic flexibility explained 00:21:30 Why cardio is more important than most people think 00:26:40 Zone 2 cardio and mitochondrial health 00:31:10 Why beginners shouldn't rely on intense workouts 00:36:45 Strength training vs. cardio for body composition 00:42:10 How cravings, fatigue, and glycogen are connected 00:47:55 Building muscle to improve glycogen storage 00:53:30 Why staying active throughout the day matters 00:58:15 The biggest fat loss misconceptions 01:02:30 Final thoughts 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/\ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd 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 Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  5. 13 ago

    Q&A: Early Morning Workouts, Downhill Marathons, Muscle Knots & What is Dry Fasting? | #120

    In this Q&A episode, Judd answers listener questions covering everything from early morning workouts and hydration to sprint mechanics, programming strength training, athletic development, and why chasing every new fitness trend often distracts people from what actually matters. ⏱ TIMESTAMPS: 00:00:00 Introduction 00:00:21 Early Morning Workout Tips 00:02:08 Hydration Before Morning Training 00:02:42 Warm-Up Strategies That Work 00:04:17 Preparing for a Downhill Marathon 00:06:03 Thoughts on the GOATA Movement System 00:11:00 Using Landmine Exercises in Your Program 00:13:12 How Often Should You Rotate Exercises? 00:15:26 Preventing Muscle Knots and Improving Shoulder Mechanics 00:18:23 Podcast Name Discussion 00:19:21 Favorite Parenting Resources 00:21:02 Training Youth Athletes for Speed 00:26:26 Programming Athletes Who Train Once Per Week 00:29:01 Dry Fasting Explained 00:30:57 The Foundations of Becoming a Great Athlete 00:35:13 The Two-Pattern Protocol for Strength and Fitness 00:40:10 Closing Thoughts Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd 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 Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  6. 11 ago

    Two Pattern Protocol: Build Strength with LESS Training Volume | #119

    For years, Judd trained like someone chasing maximum performance: heavy lifting, sprinting, jumping, high training volume, and pushing through everything. Eventually, his body stopped cooperating. After years of intense training, combined with lifestyle factors, inflammation, injuries, and the realities of aging, Judd reached a point where training harder was no longer making him healthier. Instead of giving up strength, he completely rethought the way he trains. In this episode of the Judd Lienhard Podcast, Judd shares the personal story behind that transformation and introduces the Two Pattern Protocol: a straightforward training system designed for people who want to stay strong, muscular, athletic, and healthy without spending their entire lives in the gym. ⏱ TIMESTAMPS: 00:00:00 Why Judd Changed Everything 00:02:30 Health Wake-Up Call 00:07:45 Why High Volume Stopped Working 00:12:10 The Philosophy Behind the Two Pattern Protocol 00:18:40 The Four Essential Movement Patterns 00:25:30 Building Simple Strength Programs 00:31:45 Frequency, Volume & Intensity 00:38:15 Rotation, Carries & Athletic Training 00:44:30 Power Training Without Burnout 00:50:55 Why Isolation Exercises Still Matter 00:57:10 Cardio, Sprinting & Conditioning 01:03:45 The Best Way to Progress Your Lifts 01:09:20 Final Thoughts on Training for Life 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ #strengthtraining #fitnessover40 #longevity #musclebuilding #athleticperformance #functionalfitness #minimaleffectivedose #hypertrophy #strengthcoach #workout #fitness #recovery #health #juddlienhard This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd 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 Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  7. 6 ago

    Q&A: Efficient Exercises, Rucking, Recovery, Rehab & Deload Weeks | #118

    In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions covering some of the biggest topics in strength training, recovery, exercise programming, healthy aging, conditioning, and fitness efficiency. ⏱ TIMESTAMPS: 00:00:00 Why smarter training beats recovery hacks 00:00:34 The one exercise that reveals long-term health 00:02:02 Why the Turkish get-up is so valuable 00:03:09 Best workouts when you only have 10–15 minutes 00:05:49 CrossFit, efficiency, and training trade-offs 00:07:40 Weighted vest vs backpack for rucking 00:09:16 Recovery myths and the minimal effective dose 00:12:34 Sauna, health, and recovery 00:13:40 How to properly structure deload weeks 00:19:23 Helping parents stay strong as they age 00:23:12 Why Judd won't answer rehab questions online 00:25:03 The coach who shaped Judd's training philosophy 00:29:50 Closing thoughts and listener questions 📲 Try my training app with a FREE 7-day trial: 👉 https://www.juddlienhard.com/ Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱 Instagram: @juddlienhard 🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg 📺 YouTube: https://www.youtube.com/@JuddLienhard 💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd 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 Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  8. 4 ago

    5 Rules For Getting Back Into Fitness | #117

    In this episode of the Judd Lienhard Podcast, Judd shares the five principles he uses with beginners and athletes returning after long layoffs. Rather than chasing exhaustion or trying to make up for lost time, these rules focus on building a foundation that allows you to stay consistent, recover properly, and make steady progress. TIMESTAMPS: 00:00:00 Introduction & Why Most People Return to Training the Wrong Way 00:02:15 Rule #1: Slow Eccentrics, Pause Reps & Isometrics 00:08:20 Rule #2: Leave Every Workout Feeling Better Than You Started 00:15:35 Why Beginners Don't Need High Volume Training 00:19:45 Rule #3: Frequency Beats Intensity 00:24:35 Rule #4: General Training Before Sport-Specific Training 00:31:20 Why Strength, Mobility & Tendon Health Come First 00:36:05 Rule #5: Prioritize Metabolic Conditioning 00:41:05 The Best Weekly Training Plan for Beginners 00:46:10 How to Progress Without Burning Out 00:49:20 Final Takeaways & Building Long-Term Success This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd 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 Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

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The Judd Lienhard Podcast delivers raw, unfiltered conversations with elite athletes, military leaders, top coaches, and industry disruptors, diving deep into performance, mindset, and resilience. Hosted by Judd Lienhard, a former Army Ranger, college linebacker, and Strength & Performance Coach, this show explores the watershed moments that shaped high performers—from NFL vets and Special Forces operators to authors, trainers, and entrepreneurs. Each episode unpacks real-world lessons in leadership, training, and overcoming adversity, with candid discussions on physical and mental toughness, fitness strategies, and personal growth. Whether you're looking for actionable performance insights or inspiration from those who’ve pushed past limits, this podcast is built to help you level up. 🎧 Subscribe now and start your journey toward peak performance! Want more? Follow Judd on IG & YouTube: @juddlienhard 

Información

  • Creador
    Judd Lienhard
  • Años de actividad
    2025 - 2026
  • Episodios
    125
  • Clasificación
    Explícito
  • Copyright
    © 2026 MASS MGMT LLC
  • Mostrar sitio web
    The Judd Lienhard Podcast

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