The Judd Lienhard Podcast

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
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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/
🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm
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. 🎙️

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/
🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm
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. 🎙️

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. 🎙️

Want to build a workout program that actually makes you stronger, fitter, and more athletic? Judd Lienhard breaks down how to create an effective strength and conditioning program from the ground up.

Learn how to structure your training week, choose exercises, manage training volume, use periodization, improve recovery, train your nervous system, and build a workout routine around YOUR goals, schedule, and abilities.

⏱ TIMESTAMPS:
00:00:00 How to Build Your Own Training Program
00:03:30 Why You Need Training Cycles
00:07:30 Step 1: Test Your Current Fitness
00:13:00 Step 2: Choose Your Training Focus
00:18:00 Step 3: Pick Your Targeted Capacity
00:25:30 How Much Training Volume Do You Need?
00:31:30 Step 4: Choose the Right Exercises
00:37:30 Step 5: Build Your Training Week
00:41:30 Why “Leg Day” Can Be Misleading
00:44:30 How to Train Your Nervous System
00:50:00 High vs. Low Neural Load Training
00:56:00 Understanding CNS Fatigue and Recovery
01:01:30 Step 6: How to Structure Each Workout
01:06:00 Slow, Flow, Go, Grow & Show
01:10:30 Steps 7–9: Execute, Deload & Retest
01:13:00 The Most Important Programming Lesson

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube:  @JuddLienhard  
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/
🔥 Add some serious heat and flavor to your food with Firecracker Farm Hot Salt. Get 10% off your first order with code JUDD at firecracker.farm
💪 Build your own custom protein powder with True Nutrition! Choose your ingredients, flavor, and sweetener to create a protein blend that's right for you. Get 20% off your first order at truenutrition.com/judd with code JUDD
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. 🎙️