Judd Lienhard: The Priorities Pyramid That Fixes Your Fitness
Most guys don’t need a new program, a better supplement stack, or the “perfect” exercise they saw on Instagram. They need a reality check on their priorities.In this solo episode, I break down the Priorities Pyramid—a six-layer system I’ve used for 20+ years as a strength coach, Army Ranger, and athlete. This is the blueprint for getting strong, moving well, and staying in shape for life.If you’re the type of man who’s built a career, supports your family, and still holds yourself to a higher standard physically—this episode is for you.What You'll Learn:Safety – Why you're getting hurt and how to stop being dumb about itConsistency – The only “secret” worth talking aboutComprehensive Approach – Strength, cardio, mobility… quit skipping what mattersIntensity – How to push yourself without breaking downSpecialized Techniques – What to use after you’ve earned itSupplements & Hormones – The least important part (but most abused)Who This Is For:Former athletes who still expect more from themselvesMilitary & first respondersFathers, leaders, and hard workers who train like it mattersMen who value strength, discipline, and real resultsWhat This Isn’t:This isn’t a hype-up. It’s not a shortcut. It’s not about aesthetics. It’s about building a system that keeps you strong and capable—for decades.Hard Truths I Get Into:If fitness isn’t one of your top 3 priorities, don’t expect resultsIf you can spend $250 a month on booze but not a gym membership, your priorities are offIf you're still blaming genetics or age—look in the mirrorStop looking for hacks. Most people are spending 90% of their effort chasing 10% of the outcome. The work that matters is simple, boring, and hard.Do it anyway.The Judd Lienhard Podcast delivers raw, 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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John Welbourn RETURNS: How to Train Smarter, Recover Better & Boost Longevity
In this wide-ranging episode, former NFL offensive lineman and Power Athlete founder John Welbourn returns to The Judd Lienhard Podcast for Part 2. John and Judd dive deep into what truly drives performance, recovery, and long-term health—challenging common fitness myths and exploring the science behind elite results.Topics covered include:Relative intensity vs. training volumeSaunas, cold plunges, and recovery physiologyThe sugar diet experiment and metabolic flexibilityGut health, microbiome science, and fecal transplantsMuscle as medicine: why strength matters for agingHormones, PEDs, and misunderstood performance toolsWhat ancient resilience teaches us about modern softnessWhether you're a coach, athlete, or lifelong learner, this conversation will reframe how you think about strength, recovery, and longevity.Connect with John Welbourn Instagram: @johnwelbourn | @powerathleteinc Website: powerathletehq.comConnect with Judd Lienhard Instagram: @juddlienhard YouTube: Judd Lienhard on YouTube Website & Coaching: juddlienhard.comListen and follow for new episodes every Tuesday.The Judd Lienhard Podcast delivers raw, 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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2:09:49
5 Military Tactics to Fix Your Training Plan
Most people don’t fail in the gym because they’re lazy—they fail because they don’t have a real plan. In this episode, I break down 5 military tactics I learned as an Army Ranger and have used as a performance coach for 15+ years to help people train with purpose.Too many training programs fall apart because they lack strategy. In this episode, I’ll show you how to build a plan that fits your goals, supports your lifestyle, and holds up under pressure.What you’ll learn:How to set a clear mission for your trainingThe difference between your main effort and supporting effortsWhy shaping and sustaining operations matter in fitnessHow to run daily after-action reviews (AARs) to stay consistentWhy crossloading and redundancy help busy people train without missing workoutsThis isn’t about motivation. It’s about planning. If you’re serious about staying strong, fit, and adaptable—especially with a full plate—this is how you build a system that actually works.Follow for more episodes with athletes, veterans, and coaches who live it.📱 IG: @juddlienhard 💻 Fitness App, Resistance Band & more: juddlienhard.comThe Judd Lienhard Podcast delivers raw, 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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Tim Riley: Train Like An Athlete At Any Age
What’s the difference between training and just working out? In this episode of The Judd Lienhard Podcast, elite performance coach Tim Riley (@timrileytraining) breaks down the mechanics of longevity-focused athletic training, calling out fitness dogma, movement cults, and what really matters if you want to stay powerful, functional, and pain-free over the long haul.Whether you're a pro athlete or recreational lifter, Tim delivers a masterclass in how to train for speed, power, and durability — not just aesthetics.👉 Learn how to train smart, recover harder, and stop chasing “optimal” in favor of what actually works.⏱️ Timestamps:00:00:00 - Everyone can train like an athlete00:00:20 - The difference between training vs. working out00:03:34 - Tim’s #1 training tenet: "I don’t want to be right, I want to get it right"00:06:00 - Mustache talk, social media presence, and staying authentic00:08:16 - GOTA, functional patterns & movement cults00:09:33 - Training disagreements with partners and dealing with creepy DMs00:12:31 - Judging by appearance vs. training credibility00:13:16 - State troopers and programming dogma00:16:05 - Certainty in training and the limits of “science-based”00:17:22 - Suboptimal programs that still deliver results00:18:05 - Why intensity and consistency is more important than programming00:20:45 - Bridging the gap between gen pop and elite athletes00:23:33 - Gamifying performance and training as the sport00:24:16 - Risk of acute injuries vs. chronic disease from inactivity00:26:25 - Movement quality over muscle size00:27:36 - 22mph sprint at age 35 & variability in human performance00:30:11 - Getting hurt from training too hard vs. not training at all00:33:25 - Sprinting safety & building up capacity00:38:39 - Training chaos & the myth of “optimal” movement00:41:08 - Sherpa coaching model and athlete collaboration00:42:32 - Getting athlete buy-in for movement change00:44:26 - Letting athletes choose exercises00:45:04 - Exercise dogma: “Everyone must clean” vs. reality00:47:46 - Jamar Chase power cleans 315 after 6 weeks off00:50:00 - What defines true athleticism00:51:13 - NFL physiques vs. performance efficiency00:52:12 - Herschel Walker and the myth of minimalist training00:52:59 - Tim’s basic training split: 2 lower, 2 upper00:54:13 - Why speed comes first, and contrast pairing tips00:55:09 - Importance of rest in power and sprint sessions00:57:51 - 20x40s ≠ speed work: the biggest youth coaching mistake00:59:18 - Football + distraction tricks to preserve rest quality01:00:28 - Squat variations and trap bar replacements01:01:43 - Why you need to train biarticulate muscles directly01:02:37 - Upper body: heavy bench, athlete-guided pressing01:03:51 - Why ballistic training is underrated01:04:56 - The resurgence of machines and hypertrophy for athletes01:07:34 - Why hypertrophy = health, metabolism, and training leverage01:08:20 - Tim’s podcast & how to connect📢 Follow Tim Riley:Instagram: @timrileytrainingPodcast: Coach Em Up🎧 More from Judd Lienhard:Instagram: @juddlienhardTraining App, Coaching & More: https://www.juddlienhard.com/The Judd Lienhard Podcast delivers raw, 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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1:09:43
7 Things Sports Parents Need to STOP Doing
I’ve spent over 15 years coaching young athletes—and I’ve seen one pattern over and over again: it’s not the kids who ruin their athletic experience... it’s the parents.In this solo episode, I’m breaking down the 7 biggest mistakes I see sports parents make all the time. From making excuses and criticizing constantly, to living through your kid or thinking you know more than the coaches—these habits are killing your kid’s love for the game.We all want what’s best for our kids, but sometimes we’re the ones standing in the way.🎯 Here’s what I cover:Why letting your kid fail is a giftHow excuses destroy accountabilityThe damage caused by constant criticismWhy comparing your kid to others (or yourself) backfiresWhat sports are really supposed to teachHow to tell if your kid actually loves the sport—or just wants to please youThe truth about coachingWhen support turns into sabotageWhat it really means to raise an athlete who thrivesIf you’re a sports parent, this episode is for you.TRAIN WITH ME - IMPROVE YOUR: MOVEMENT, ATHLETICISM, STRENGTH, & SPEED ACCESS ALL MY FITNESS PROGRAMS FREE FOR 7-DAYS: https://www.juddlienhard.com/IG: https://instagram.com/juddlienhardYT: https://www.youtube.com/@JuddLienhardThe Judd Lienhard Podcast delivers raw, 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 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
South Africa