The Judd Lienhard Podcast

Judd Lienhard
  • 5.0 (81)
  • Fitness
  • Weekly

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. 1d ago

    The 3 Hour Per Week Workout Plan to Build Strength & Athleticism | #143

    Want to build strength, speed, power, muscle, and endurance in just 3 hours a week? In this episode of The Judd Lienhard Podcast, Judd explains how to become more athletic with a simple, time-efficient workout plan. Learn how to combine full-body strength training, sprint intervals, HIIT workouts, plyometrics, and conditioning to improve athletic performance without spending hours in the gym. THIS EPISODE IS BROUGHT TO YOU BY: Firecracker Farm Bring serious flavor to your meals with Hot Salt, a small-batch blend of premium sea salt and some of the world's hottest peppers. Perfect for grilling, cooking, and everyday meals. Get 10% off your first order with code JUDD at https://firecracker.farm Underdog Sports New users can score $50 in bonus entries when you play $10. Use code JUDD when you download today. https://www.underdogsports.com/ Trading involves risk including total loss of positions. Content is promotional and not a recommendation to trade. Terms apply. Promotion issued by affiliate. TIMESTAMPS: 00:00:00 Introduction: Get Athletic in Just 3 Hours a Week 00:01:00 How to Get in the Best Shape of Your Life 00:03:30 The 3-Hour Weekly Workout Plan 00:04:06 Minimum Effective Dose for Athletic Performance 00:07:36 Cardio vs. Strength Training: The Interference Effect 00:08:26 How to Structure Your Weekly Training Split 00:09:52 The Slow, Flow, Go, Grow, Show Training Method 00:10:00 SLOW: Warm-Up, Mobility, and Movement Prep 00:12:50 FLOW: Plyometrics and Athletic Movement Prep 00:14:57 GO: Speed, Power, and Explosive Training 00:20:40 GROW: Full-Body Strength Training and Muscle Growth 00:26:00 SHOW: Isolation Exercises and Hypertrophy 00:31:05 Day 2: Sprint Interval Training for Conditioning 00:33:43 The 20-Second Sprint Interval Workout 00:36:49 Day 4: Full-Body Strength and Agility Training 00:41:48 Day 5: HIIT for VO2 Max and Endurance 00:44:57 Complete 3-Hour Weekly Workout Plan 00:46:34 Final Advice: Train Like an Athlete If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  2. 6d ago

    Build Strength and Muscle with a 3-Day Workout Split | #142

    What is the best 3-day workout split for building muscle and strength? How should you use progressive overload, exercise variation, and full-body training to maximize results without overtraining? In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down strength training programs, muscle hypertrophy, tendon health, bench press range of motion, and compound vs. isolation exercises to help you train smarter, build muscle, and stay strong as you age. THIS EPISODE IS BROUGHT TO YOU BY: BUBS Naturals Support your strength, performance, and recovery with high-quality, third-party-tested supplements, including creatine monohydrate. Get 20% off your entire order for a limited time with code JUDD at https://bubsnaturals.com Firecracker Farm Bring serious flavor to your meals with Hot Salt, a small-batch blend of premium sea salt and some of the world's hottest peppers. Perfect for grilling, cooking, and everyday meals. Get 10% off your first order with code JUDD at https://firecracker.farm TIMESTAMPS: 00:00:00 - Intro 00:02:18 - Best 3-Day Workout Split for Strength and Muscle 00:03:08 - Full-Body Workouts: Power, Strength, and Hypertrophy 00:04:15 - The Two-Pattern Training Protocol 00:07:42 - Training Volume and Recovery for Athletes Over 40 00:09:31 - How Often Should You Change Exercises? 00:09:42 - Exercise Variation vs. Muscle Confusion 00:14:42 - Progressive Overload: When to Increase Weight 00:15:00 - Stepped Progression for Long-Term Strength 00:19:14 - Tendonitis, Tendon Strength, and Isometric Holds 00:22:03 - Bench Press Range of Motion: Heavy Weight vs. Depth 00:23:30 - Bench Press Modifications for Shoulder Comfort 00:26:01 - Compound vs. Isolation Exercises for Hypertrophy 00:28:30 - Final Training Advice and Wrap-Up If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  3. Oct 27

    10 Best Strength Exercises for Men Over 40 | #141

    Judd Lienhard breaks down his 10 best strength training exercises for men over 40 to build muscle, improve mobility, develop power, and maintain strength and athleticism as you age. In this episode of The Judd Lienhard Podcast, Judd explains why these movements deserve a place in your training routine and how to adapt them to your body's individual needs. Getting older doesn't mean you have to stop training hard. It means training smarter. The goal is to build functional strength, maintain muscle mass, support joint health, and stay strong, capable, and athletic for decades to come. In this episode, you'll learn: The 10 best strength exercises Judd recommends for men over 40How to build and maintain muscle mass as you ageWhy lower-body strength, grip strength, and rotational power matter for athletic longevityHow to train around shoulder, hip, and lower-back limitationsWhy maintaining speed and explosive power is essential as you get olderHow to build functional strength that carries over beyond the gymWhether you're in your 40s, 50s, 60s, or beyond, this episode will help you rethink your approach to strength training and build a body that stays strong, capable, and athletic for decades to come. THE 10 EXERCISES Zercher SquatsWalking LungesWeighted CarriesSingle-Arm Incline Dumbbell PressSingle-Arm Dumbbell RowsGrounded RotationsBanded Kettlebell Front SwingsTrap Bar Deadlifts45-Degree Hip ExtensionsCossack SquatsBONUS: Hip Thrusts THIS EPISODE IS BROUGHT TO YOU BY: BUBS Naturals Support your strength, performance, and recovery with high-quality, third-party-tested supplements, including creatine monohydrate. Get 20% off your entire order for a limited time with code JUDD at https://bubsnaturals.com Firecracker Farm Bring serious flavor to your meals with Hot Salt, a small-batch blend of premium sea salt and some of the world's hottest peppers. Perfect for grilling, cooking, and everyday meals. Get 10% off your first order with code JUDD at https://firecracker.farm ⏱ TIMESTAMPS: 00:00:00 Introduction 00:00:48 Sponsor: BUBS Naturals 00:02:34 Why Strength Training Needs to Change After 40 00:04:21 How to Choose the Best Exercises for Longevity 00:07:41 Why Leg Strength Is Essential for Healthy Aging 00:08:25 1. Zercher Squats: Building Strength Without Shoulder Limitations 00:11:50 Sponsor: Firecracker Farm 00:13:17 2. Walking Lunges: Leg Strength, Balance, and Mobility 00:17:42 3. Loaded Carries: Functional Strength and Grip 00:19:19 4. Single-Arm Incline Dumbbell Press: Shoulder-Friendly Chest Training 00:23:20 5. Single-Arm Dumbbell Rows: Building a Strong Back 00:25:37 Why Maximum Strength Matters Less as You Age 00:26:50 6. Grounded Rotations: Hip Mobility and Core Strength 00:29:55 7. Banded Kettlebell Swings: Maintaining Explosive Power 00:33:30 8. Trap Bar Deadlifts: Safer Strength Training After 40 00:38:05 9. 45-Degree Hip Extensions: Posterior Chain Strength 00:40:35 10. Cossack Squats: Hip Mobility and Leg Strength 00:41:57 Bonus: Hip Thrusts for Glute Strength and Hip Mobility 00:44:35 Final Thoughts: Staying Strong After 40 If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  4. Oct 22

    Get Speed & Power Back After 30 | #140

    How do you build explosive power, improve speed, and stay athletic after 30? In this Q&A episode, Judd Lienhard explains the best strength training, sprinting, and power training methods for aging athletes. ⏱ TIMESTAMPS: 00:00:00 - Why Training Intent Matters for Speed and Power 00:00:30 - Why You're Getting Slower After 40 Despite Lifting Weights 00:00:56 - Strength vs. Power: Rate of Force Development Explained 00:03:00 - How Dead-Stop Training and Resistance Bands Improve Power 00:06:30 - Ballistic Training, Medicine Ball Throws, and Athletic Movement 00:10:22 - Why Power Training Matters for Longevity 00:11:17 - Heavy vs. Light Weights for Speed and Explosive Strength 00:15:12 - Is Sprinting Safe After 40? How to Start Again 00:21:09 - What Is Explosive Power and How Do You Measure It? 00:23:26 - Power Testing, Motor Unit Recruitment, and the Nervous System 00:28:41 - Do You Need Box Jumps and Plyometrics to Stay Athletic? 00:34:02 - How to Combine Strength, Speed, Power, and Muscle Building 00:37:00 - Workout Order, Neural Loading, and Recovery Strategies 00:41:00 - Submit Questions for Future Episodes If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  5. Oct 20

    Build Strength, Power & Athleticism with Landmine Training | #139

    Landmine training offers a unique way to develop explosive strength, rotational power, and athleticism, particularly for those looking to maintain their performance as they age. Alex Kanellis, founder of Landmine University, breaks down what makes landmine training different from traditional barbell lifting and how it can be incorporated into an effective strength training program. Expect to learn how landmine cleans, jerks, and snatches develop full-body power, why rotational strength is important for athletic performance, how landmine training compares to Olympic lifting, and why it can be a valuable option for athletes dealing with mobility limitations or previous injuries. TIMESTAMPS: 00:00:00 - Introduction: Landmine Training and Explosive Power 00:03:36 - What Is Landmine Training? Alex Kanellis' Athletic Background 00:07:29 - Landmine Cleans, Jerks, and Snatches vs. Olympic Lifts 00:13:25 - Mobility Limitations and Power Training After 40 00:20:29 - Why Catching Heavy Weights Develops Athletic Power 00:23:01 - Landmine Resistance Curves, Bar Speed, and Bands 00:27:00 - Rotational Strength, Spinal Movement, and Athletic Performance 00:34:14 - Landmine Training for Home Gyms, Sprinting, and Lower-Leg Strength 00:40:49 - How to Program Landmine Exercises Into Your Workout 00:45:23 - Training Longevity, Landmine University, and Final Thoughts If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  6. Oct 15

    Fitness Q&A: The TRUTH About Junk Volume & Training to Failure | #138

    How much training volume do you actually need to build muscle and strength? In this Q&A episode of the Judd Lienhard Podcast, Judd explains junk volume, workout frequency, muscle growth, and the minimum effective dose for strength training. Chapters: 00:00:00 - Introduction: Intensity, Volume, and Training Frequency 00:00:25 - What Is Junk Volume? Are You Doing Too Many Exercises? 00:06:04 - Do You Need Muscle Soreness for an Effective Workout? 00:09:04 - Is Strength Training Twice a Week Enough After 40? 00:12:52 - How Much Zone 2 Cardio Do You Really Need? 00:15:15 - Should You Change Exercises Every Few Weeks? 00:18:05 - Can Cycling and Rowing Replace Sprinting? 00:20:08 - How Much Warm-Up and Mobility Work Is Necessary? 00:23:24 - Minimum Effective Dose: Efficient Training vs. Laziness 00:25:22 - How to Improve Recovery and Keep Building Strength 00:30:00 - Final Thoughts 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  7. Oct 13

    The Best Minimalist Workout Plan for Busy People | #137

    What is the best minimalist workout plan for building strength, muscle, endurance, and athleticism without spending hours in the gym? Judd Lienhard explains how to simplify strength training and cardio for maximum results. ⏱ TIMESTAMPS: 00:00:00 – Why Strength and Conditioning Are the Foundation of Fitness 00:00:21 – Simplifying Your Training for Better Results 00:01:45 – The Physical Capabilities Everyone Should Train 00:03:40 – Why Traditional Bodybuilding Splits Leave Performance Gaps 00:05:15 – The Two Most Important Types of Exercise 00:06:30 – Why Base Strength Training Builds Muscle, Power, and Athleticism 00:08:20 – Base Strength vs. Peak Strength: Sets, Reps, and Intensity 00:11:15 – How Much Strength Training Do You Actually Need? 00:13:30 – The Best Two-Day Full-Body Strength Training Split 00:16:00 – Strength Training After 40: Maintaining Speed and Power 00:17:30 – HIIT vs. Zone 2 Cardio: Which Is More Efficient? 00:19:15 – Sprint Intervals, Glycolytic Capacity, and VO2 Max 00:22:15 – The Best Cardio Strategy for Busy People 00:23:30 – The 3.5-Hour Weekly Strength and Conditioning Plan 00:25:00 – Final Takeaways: Train Strength, Do Intervals, Keep It Simple Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

  8. Oct 8

    Fitness Q&A: When Does Training Harder Make You Worse? | #136

    How do you know if you actually need a rest day or if you’re simply mentally exhausted and need to work out? Judd Lienhard explains how stress, recovery, motivation, exercise addiction, and life responsibilities should influence your training. ⏱ TIMESTAMPS: 00:00:00 Training Should Leave You Feeling Better 00:00:33 How to Train During an Overwhelming Season of Life 00:00:57 Why Stress Changes How Much Training You Can Handle 00:03:20 Adjusting Volume, Expectations & Body Composition 00:05:03 Staying Motivated Without a Competition or Goal 00:05:50 Creating Small Fitness Goals to Keep Training Interesting 00:08:26 Mentally Exhausted: Work Out or Take a Rest Day? 00:08:37 Physical Signs You Actually Need More Recovery 00:11:17 Can Training Make Stress and Burnout Worse? 00:11:32 Exercise Addiction & Using the Gym as an Escape 00:14:01 How to Prioritize Sleep, Training, Nutrition, Work & Family 00:14:11 Why Everything Can’t Be a Priority 00:17:00 Small Wins, Habit Building & Giving Yourself Grace 00:19:55 Closing Thoughts 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ If you enjoyed this episode, please share it with a friend. And don't forget to follow the podcast and leave a rating or review. Your support helps us reach more people and continue delivering great content. 🎙️

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About

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 

Information

  • Creator
    Judd Lienhard
  • Years Active
    2025 - 2026
  • Episodes
    144
  • Rating
    Explicit
  • Copyright
    © 2026 MASS MGMT LLC
  • Show Website
    The Judd Lienhard Podcast

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