The Judd Lienhard Podcast

• The Best Diet and Strength Principles w/ Former NFL Coach Jon Heck

  Former NFL strength and conditioning coach Jon Heck joins Judd Lienhard to talk about what actually works for diet, strength, and long-term athletic performance. They cover the fundamentals of eating, training, and building a body that stays lean, strong, and capable.Topics CoveredWhy most people fail at dietingThe real role of carbohydrates in strength and muscle growthHow to become a carbohydrate-processing machineHow to use reverse dieting to stay lean after cuttingTraining your metabolism to handle more foodThe balance between protein and carbs for hypertrophyHow to structure your diet around “Kill it, Pick it, Grow it” foodsImproving insulin sensitivity and using movement to burn fatHow strength training has changed in college and the NFLWhy machines still matter for performanceBuilding durable athletes through simple, consistent trainingHow to train hard without losing mobility or breaking downThe difference between training to compete vs. training for lifeKey TakeawaysMovement comes first. Walk, train, and move daily to use the food you eat.Carbs fuel strength. When you train hard, carbs become anabolic.Reverse dieting matters. How you finish a cut determines if you stay lean.Keep protein high in a deficit and moderate in a surplus.Eat real food. If you can hunt it, pick it, or grow it, it belongs in your diet.Machines and basics build longevity. Don’t overcomplicate training.Be consistent. Robotic discipline outside the gym, effort inside it.About Jon HeckJon Heck is the founder of Hammer & Chisel Performance, a former NFL and Division I strength coach, and a performance nutrition coach for athletes and high performers. He’s worked with the Carolina Panthers, Houston Texans, and UNC football, and now helps people build lean, strong, athletic physiques through structure and consistency.Instagram: @what_the_heck71Website: hammerchiselperformance.comAbout Judd LienhardJudd Lienhard is a former Army Ranger, college linebacker, and performance coach with over 15 years of experience training athletes and driven professionals. His mission is simple: Always Be An Athlete.Instagram: @juddlienhardPodcast: The Judd Lienhard Podcast YouTube: @JuddLienhardTrain with JuddGet stronger, leaner, and more athletic with structured programming inside the Judd Lienhard Fitness App. Includes training plans, nutrition guidance, and tracking tools — built for real results. 👉 Start your 7-day free trial 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. ⭐️🎧🔥

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• Lifting for Longevity | Judd Lienhard

  If you want to live longer, move better, and still be thriving and active when you’re 70+ you should do one thing immediately: start lifting weights.In this episode, Judd Lienhard breaks down the truth about aging, metabolism, and why losing muscle is the real reason most people feel old. It’s not your metabolism slowing down, it’s your lifestyle.When you stop lifting, you lose muscle. When you lose muscle, your insulin sensitivity drops, your energy tanks, and your body starts falling apart long before it should. The good news? You can fix it, starting right now.Judd explains why strength training is the single most important thing you can do for healthy aging. It's more powerful than supplements, more protective than cardio, and absolutely essential if you want to keep your edge for life. He dives into:Why “metabolic slowdown” is a mythHow muscle protects your hormones and your jointsThe difference between bodybuilding and true strength trainingThe minimal effective dose for staying strong and leanHow to lift for performance, not egoWhat it really means to age with strength and presenceThis isn’t about chasing aesthetics. It’s about staying capable and being the kind of person who can still move, lift, run, and play well into your 50s, 60s, and beyond.“We’re not meant to live forever. But we are meant to live well. Lift weights because you love your people and want to be around for them — not just because you want to look good. You can have both.”If you want to stay in the game — strong, healthy, and athletic for life — start with the fundamentals.💪 Train with Judd: Get the full system that builds strength, athleticism, and longevity. MASS Method → a training program built by Judd to improve your Movement, Athleticism, Strength, & Speed. For life. Exclusively available in Judd's app:juddlienhard.com🎧 Subscribe to The Judd Lienhard Podcast for more episodes on performance, mindset, and what it really takes to stay strong for life. 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. ⭐️🎧🔥

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• Judd Lienhard Q&A Ep 041 | Training to Failure, Recovery Days, & Mixing Strength with Conditioning

  In this Q&A episode, Judd Lienhard answers your top listener questions — from training to failure and recovery weeks to sprinting on leg day and balancing boxing with muscle growth.You’ll learn how to: • Use failure training without wrecking recovery • Know when to take time off (and when not to) • Combine strength and conditioning effectively • Build muscle while training for combat sports • Structure total-body and split workouts for real resultsThis 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. ⭐️🎧🔥

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• Why Kettlebell Training Builds Real Strength & Athleticism | Judd Lienhard w/ Clifton Harski

  Kettlebells are one of the most misunderstood and underused tools in fitness — and they might be the key to unlocking real athletic strength.In this episode, Judd Lienhard sits down with Clifton Harski, of the Pain-Free Performance Specialist Certification (PPSC) and creator of the Functional Kettlebell Training program, to break down why kettlebell training builds real-world strength, mobility, and power that lasts.They dig into the truth about “odd-object” strength, eccentric training, and how to use kettlebells to build a stronger, more adaptable body. Clifton shares his “BA Matrix” approach — Be Able → Be Athletic → Be Adaptable → Be Badass — while Judd unpacks why most people underestimate what kettlebell work can do for athleticism and durability.👉 Train with Judd: Get his MASS Method programs inside the Judd Lienhard Training App to build movement, athleticism, strength, and speed that last. https://www.juddlienhard.com/ 🎧 Subscribe: New episodes every Tuesday at 5 AM CST. 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. ⭐️🎧🔥

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• How To Train Cardio To Get The Best Results

  Most people argue over HIIT vs steady state cardio, but the truth is—you need both. If you want to recover faster, build real-world endurance, and keep your strength as you age, you have to understand how to train your cardiovascular system the right way.In this episode, Judd Lienhard—former Army Ranger, college linebacker, and performance coach for 15+ years—breaks down how your body actually fuels exercise, why your cardio base supports your weight training, and how to balance low-intensity aerobic work with high-intensity intervals for maximum results after 30.He explains the real difference between aerobic and anaerobic systems, how to improve VO₂ max and mitochondrial health, and why weight training is also cardio when structured correctly. You’ll learn how to blend Zone 2 conditioning, HIIT intervals, and strength training into one plan that makes you leaner, stronger, and more athletic for life.In This EpisodeHIIT vs steady state: which is better and whyThe science behind energy systems (without the jargon)How to train your VO₂ max for longevity and performanceThe ideal weekly balance of cardio and strength after 30How to use weights to build endurance and powerWhy most people aren’t “out of shape”—they’re under-conditionedTrain Like JuddGet access to Judd’s MASS Method—his complete system for movement, athleticism, strength, and speed—inside his Fitness App. Includes 14+ training blocks (over a year of programming), with options for full gym, limited equipment, or bodyweight. Start your free 7-day trial at: www.juddlienhard.comIf you want to train smarter—not harder—this is where to start.Listen WeeklyNew episodes drop every Tuesday at 5 a.m. CST. Subscribe on Apple Podcasts, Spotify, or YouTube to stay ahead of the curve and keep training like an athlete for life.Connect with JuddWebsite: www.juddlienhard.comInstagram: @juddlienhard YouTube: youtube.com/@juddlienhard 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. ⭐️🎧🔥

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