The Judd Lienhard Podcast

In this Q&A episode Judd answers listener questions on muscle growth, recovery, training splits, calorie deficits, cardio interference, high-intensity training, and the breathing strategies nobody talks about.
If you’ve ever wondered:
Can you build muscle in a calorie deficit?
How do you recover faster from heavy training sessions?
What’s the best training split for strength, mobility, and explosiveness?
How do you keep muscle while cycling a lot?
Are superfoods actually useful for muscle growth?
Is high-intensity training the answer?
How do you consistently find the energy to train?
This episode covers it all — with practical, evidence-based insight.
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. ⭐️🎧🔥

The hips are the foundation for everything.
If your hips aren’t strong, mobile, and stable — your knees, lower back, and performance will eventually pay the price.
In this episode, I break down why squats and deadlifts alone are NOT enough to build truly strong, healthy hips — and why most men are neglecting some of the most important movement patterns in the body.
We dive into:
Why hip flexor training is one of the most ignored areas in men’s fitness
The real reason I prioritize lunges over heavy bilateral squats
How weak abductors and internal rotators contribute to knee pain and ACL tears
The role of the sacroiliac joint and lumbar-sacral articulation in back health
Lower cross syndrome and anterior pelvic tilt
Sciatica, piriformis syndrome, and hip imbalance
Why gait speed and hip function determine long-term independence
The missing pieces in most strength programs
Most lifters train hip extension (squats, deadlifts, hip thrusts).
 Very few train:
• Hip flexion
 • Internal and external rotation
 • Abduction and adduction
 • Frontal plane stability
 • Transverse plane control
Your hips are a true ball-and-socket joint. They’re designed to move in every plane — not just up and down.
If you want longevity, performance, durability, and strength that actually carries over to real life, you need more than the basics.
Train smarter.
 Move better.
 Protect your spine and knees.
If this episode helped you, share it with someone who only trains “bench, squat, deadlift” and needs to hear this.
Start training your hips now — your future self will thank you.
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 Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions on strength training after 35, recovery after 45, VO2 max vs sprint training, fat loss for trained athletes, injury rehab strategies, and how to stay athletic for life.
If you’re navigating midlife training adjustments, trying to maintain muscle during injury recovery, or wondering whether VO2 max workouts are worth the hype, this episode delivers practical, no-BS coaching insight.
Judd dives deep into the biggest training mistakes men make after 35, why nutrition habits often matter more than training tweaks, and how to structure strength and power work without burning out your nervous system.
This is a comprehensive conversation about longevity-focused training — not just getting stronger, but staying capable, mobile, and resilient into your 40s, 50s, and beyond.
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. ⭐️🎧🔥

What if the way you’ve been training for strength is actually limiting your power?
In this episode, Judd sits down with Dr. Bryan Mann — pioneer of velocity-based training (VBT), former University of Missouri strength coach, and professor of Performance Physiology at Texas A&M — to break down how measuring bar speed can completely change the way you train.
Bryan coined the term “velocity-based training” and helped bring it into Division 1 athletics. But this conversation goes far beyond elite football weight rooms.
Contact Bryan:
If you are interested in applying for Bryan's program for the Fall of 2026, even though the portal is technically closed, they are willing to make an exception for Judd's listeners. You have until March 15th to email Bryan at the address below directly expressing interest and then Bryan will send out a link to all interested people.
[email protected]
https://www.instagram.com/jbryanmann/
https://knsm.tamu.edu/programs/performance-physiology-strength-conditioning-m-s/
You’ll learn:
• What velocity-based training really is (and how simple it can be)
 • Why maximal intent matters more than load percentage
 • How stopping sets before failure can improve strength faster
 • The difference between strength-speed and speed-strength
 • How to find your peak power and train in the right zone
 • Why bands and chains can unlock new adaptations
 • How to use velocity loss for hypertrophy vs strength
 • Why sprinting and jumping are essential — even for non-athletes
 • The #1 predictor of staying out of a nursing home
 • How power training improves gait speed in Parkinson’s patients
Bryan explains that strength raises your ceiling — but velocity determines how much of that strength you can actually express.
Most lifters get strong… but not powerful.
And for aging populations, power might matter even more than strength. Bryan shares groundbreaking research showing that high-velocity resistance training improves habitual gait speed in Parkinson’s patients — even when they weren’t instructed to walk faster.
This episode is for:
 • Athletes
 • Coaches
 • Lifters stuck at plateaus
 • Anyone who wants to train smarter
 • Anyone who cares about long-term functional independence
If you’ve ever wondered whether grinding to failure is really necessary… or if there’s a better way to build explosive strength — this conversation is for you.
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 Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions covering plyometrics, tendon health, bone density, sleep hygiene, recovery, aging as an athlete, barefoot shoes, sled alternatives, and how to train intelligently over 30 and 40.
The biggest takeaway? If you care about long-term joint health and resilience, frequent extensive plyometrics may be one of the most important tools you’re not using.
Judd breaks down the difference between extensive vs intensive plyometrics, how aging affects your ability to tolerate high-impact work, and why incline sprints, stair jumps, sled drags, and split jumps can be smarter options as you get older.
He also dives into practical strategies for:
Improving sleep hygiene and bedtime routines
Training effectively when you can’t get ideal sleep (new parents, busy professionals)
Using supplements like magnesium, GABA, and creatine strategically
Choosing barefoot shoes for foot health
Replacing sled work with heavy carries or hill work
Managing slight scoliosis and muscular imbalances
Handling training partners who constantly critique your form
Calorie intake for performance and dieting
Adapting your mindset as you age and accumulate injuries
Judd also shares personal reflections on training in his 40s — including dealing with joint wear, previous injuries, and the mental shift required to stay productive without chasing what your body no longer tolerates well.
If you’re an athlete over 30, a lifter focused on longevity, or someone who wants to build a body that lasts decades — this episode delivers practical, no-nonsense advice.
Key Topics Covered:
Why plyometrics improve tendon strength and bone density
How often to do plyometrics over 30
Extensive vs intensive jumps
Sleep quality vs sleep quantity
Recovery strategies when life limits your sleep
Barefoot shoe recommendations
Sled alternatives for conditioning
Training around structural imbalances
The psychology of aging as a lifter
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. ⭐️🎧🔥