The Judd Lienhard Podcast

Judd Lienhard
  • 4.9 (75)
  • Fitness
  • Updated 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. 3d ago

    Cardio vs. Muscle Growth: How Much Is Too Much? | #128

    How much strength training do you actually need, and can too much cardio hurt your muscle gains? In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down training volume, cardio, muscle growth, HIIT, sprinting, strength training for runners, fat loss, recovery, and more. 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack ⏱ TIMESTAMPS: 00:00:00 – Why HIIT Is the "Jack of All Trades" 00:00:29 – How Much Training Volume Do You Need for Strength & Power? 00:04:02 – Strength vs. Hypertrophy Training Volume 00:04:24 – How to Maintain Strength Without Losing Progress 00:05:18 – How Much Cardio Should You Do for Weight Loss? 00:08:33 – Does Cardio Kill Your Muscle Gains? 00:11:36 – How Ultra Runners Should Strength Train 00:15:32 – HIIT & Agility vs. Traditional Cardio 00:17:51 – Are Battle Ropes Actually Useful? 00:23:27 – Should You Sprint to Get Lean and Muscular? 00:26:51 – Strength Training Tips for Women 00:30:45 – How to Submit a Question for the Podcast 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. 5d ago

    Functional vs. Non-Functional Exercises: The TRUTH About Training for Athleticism | #127

    “Functional training” has become one of the most overused and misunderstood terms in fitness. Some people associate it with kettlebells, unstable surfaces, unilateral exercises, carries, sandbags and multiplanar movement. Others hear the term and immediately dismiss the entire concept. In this episode of the Judd Lienhard Podcast, Judd argues that both sides are missing the point. Functional training is not a specific style of exercise. By definition, training is functional when it improves the function or performance that matters to the individual doing it. That means the same exercise can be functional for one athlete, non-functional for another and potentially dysfunctional for someone else. ⏱ TIMESTAMPS: 00:00:00 What Functional Training Actually Means 00:00:15 The Problem With “Functional” vs. “Non-Functional” Training 00:00:43 Defining Functional, Non-Functional & Dysfunctional Exercise 00:02:30 Why Strength Training Is Usually Functional 00:05:10 Can Bodybuilding Make You Less Athletic? 00:08:00 Why Compound Lifts Improve Athletic Performance 00:10:45 The Real Reason Bodybuilders Can Look Unathletic 00:14:05 Why Machines & Bodybuilding Can Still Be Functional 00:17:20 Why Strong Athletes Need Different Training 00:19:55 The Case for Isolation Exercises 00:23:45 Why Leg Extensions & Biceps Curls Aren’t “Useless” 00:27:05 Compound vs. Isolation Training Explained 00:29:15 Why Machines Can Be MORE Functional Than Free Weights 00:32:55 When an Exercise Becomes Non-Functional 00:35:20 Strength Training for Boxers & Athletes 00:38:25 Why the Same Exercise Works Differently for Every Sport 00:40:15 The Case for “Functional” Training 00:42:30 Special Strength & Bridging the Gap to Athletic Performance 00:45:20 The Problem With Functional Training Dogma 00:47:45 The Problem With Barbell-Only Training 00:49:55 How to Choose Exercises Based on YOUR Needs 00:52:20 How Judd Structures His Own Training 00:55:00 Finding the Right Balance of Strength, Power & Isolation Work 00:56:40 Stop Asking Whether an Exercise Is “Functional” Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: 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. Sep 3

    How to Train for Athleticism After 40 | Strength, Power & Conditioning | #126

    In this Q&A episode of the Judd Lienhard Podcast, Judd answers questions about transitioning from bodybuilding to athletic training, balancing fitness with a busy life, strength training for combat sports, training while practicing a sport, military fitness, rucking, leg training frequency, Bulgarian split squats, walking lunges, and the optimal dose of plyometrics. ⏱TIMESTAMPS: 00:00:00 How Much Time Do You Really Need to Train? 00:00:25 How to Transition From Bodybuilding to Athletic Training 00:04:08 How to Balance Training With a Busy Schedule 00:06:37 You Have More Time to Work Out Than You Think 00:07:18 How to Divide Strength Training and Cardio 00:09:51 Best Strength Exercises for Combat Sports 00:12:08 How Often Should Athletes Strength Train? 00:14:35 Judd's Military Training vs. How He Trains Now 00:19:02 Are Daily Lunges and Rucking Too Much? 00:19:52 How Often Should You Train Legs? 00:22:15 Walking Lunges vs. Bulgarian Split Squats 00:24:02 How Much Plyometric Training Should You Do? 00:28:58 Submit Your Questions for the Next Q&A 💪 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/ 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. Sep 1

    The Best Workout Split for Busy People (Only 3 Days Per Week) | #125

    Full body workouts can build strength, muscle, power, and athleticism without requiring six days a week in the gym. In this episode, Judd explains why total body training may be one of the best workout splits for men over 40, busy adults, and anyone struggling with recovery. If your current bodybuilding split leaves you constantly sore, run down, or unable to train consistently, switching to a full body workout routine could help you train more efficiently while maintaining muscle, strength, power, mobility, and athletic performance. 📲 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/ ⏱ TIMESTAMPS: 00:00:00 Why Feeling Destroyed Doesn't Mean More Muscle 00:01:02 Why Judd Wants You to Consider Total Body Training 00:02:10 How Bodybuilding Culture Created the Bro Split 00:04:15 Why Elite Athletes Use Full Body Workouts 00:06:20 Why Training Changes in Your 30s, 40s & 50s 00:08:35 Recovery, Aging & Training Frequency 00:11:05 Why Hypertrophy Shouldn't Be Your Only Goal 00:13:00 Where Power Training Fits Into Your Workout Split 00:15:00 Full Body Training 2–3 Days Per Week 00:17:00 The Push, Pull & Leg Focused Full Body Split 00:19:00 Using an 8–10 Day Training Microcycle 00:21:10 Power vs Strength vs Hypertrophy Training 00:23:10 Undulating & Block Periodization Explained 00:25:05 Conjugate Training for Full Body Workouts 00:27:00 Judd's Two-Pattern Training Protocol 00:29:15 How to Spread Weekly Training Volume 00:32:00 Why Full Body Training Improves Recovery 00:34:05 Compound Exercises & Real-World Athleticism 00:36:15 The Essential Squat, Hinge, Push & Pull Patterns 00:38:40 Horizontal vs Vertical Push & Pull Exercises 00:41:00 How Much Exercise Variety Do You Actually Need? 00:43:00 Using Isolation Exercises in Full Body Training 00:45:00 How to Vary Strength, Power & Hypertrophy Stimuli 00:47:00 Who Should Switch to Total Body Training? 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. Aug 27

    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. ⭐️🎧🔥

  6. Aug 25

    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. ⭐️🎧🔥

  7. Aug 20

    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. ⭐️🎧🔥

  8. Aug 18

    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. ⭐️🎧🔥

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4.9
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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
    129
  • Rating
    Explicit
  • Copyright
    © 2026 MASS MGMT LLC
  • Show Website
    The Judd Lienhard Podcast

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