The Judd Lienhard Podcast

How do you build explosive power, improve speed, and stay athletic after 30? In this Q&A episode, Judd Lienhard explains the best strength training, sprinting, and power training methods for aging athletes.

⏱ TIMESTAMPS:

00:00:00 - Why Training Intent Matters for Speed and Power
00:00:30 - Why You're Getting Slower After 40 Despite Lifting Weights
00:00:56 - Strength vs. Power: Rate of Force Development Explained
00:03:00 - How Dead-Stop Training and Resistance Bands Improve Power
00:06:30 - Ballistic Training, Medicine Ball Throws, and Athletic Movement
00:10:22 - Why Power Training Matters for Longevity
00:11:17 - Heavy vs. Light Weights for Speed and Explosive Strength
00:15:12 - Is Sprinting Safe After 40? How to Start Again
00:21:09 - What Is Explosive Power and How Do You Measure It?
00:23:26 - Power Testing, Motor Unit Recruitment, and the Nervous System
00:28:41 - Do You Need Box Jumps and Plyometrics to Stay Athletic?
00:34:02 - How to Combine Strength, Speed, Power, and Muscle Building
00:37:00 - Workout Order, Neural Loading, and Recovery Strategies
00:41:00 - Submit Questions for Future Episodes

🔥 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. 🎙️

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

🔥 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. 🎙️

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. 🎙️

Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off: 

https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard

Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time!

How much training do you actually need to build strength, stay lean, improve cardio, and remain healthy as you get older? In this Q&A, Judd Lienhard explains how to get more from less training when work, family, recovery, and real life limit the amount of time you can spend in the gym.

⏱ TIMESTAMPS:
00:00:00 - How to Train in the Real World
00:01:02 - Only Have 3 Hours a Week to Train? Start Here
00:02:59 - Strength vs. Cardio for Longevity and Fat Loss
00:06:33 - The Minimum Amount of Training to Make Progress
00:07:47 - Are You Under-Recovered or Just Unmotivated?
00:09:45 - Complete Rest Day vs. Active Recovery
00:11:38 - Is Walking Enough Cardio?
00:13:04 - Cold Plunges, Hypertrophy, and Recovery
00:15:15 - How to Train With a Physically Demanding Job
00:18:48 - What to Change When Your Body Feels Beat Up
00:21:25 - Should You Train After a Bad Night of Sleep?

💪 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. 🎙️

Train with me using my app at juddlienhard.com and use code "JLPOD" for 30% off your first year.

How should kids strength train, sprint, lift weights, and develop athleticism safely? Judd Lienhard breaks down youth strength training, speed development, athletic development, and the biggest mistakes parents and coaches make when training young athletes.

⏱ TIMESTAMPS:
00:00:00 Why coaching kids makes you a better coach
00:04:00 The biggest mistakes parents make with youth training
00:07:00 Building trust and confidence in young athletes
00:11:00 Why every kid needs to leave with a win
00:15:00 Should kids lift weights?
00:19:00 How young athletes actually get stronger
00:23:00 The best exercises and movements for kids
00:27:00 Why sprinting, jumping and throwing matter
00:32:00 Why kids don't need exhausting conditioning
00:36:00 Sprint training for young athletes
00:39:00 Growth spurts and overuse injuries
00:45:00 Managing pain, recovery and youth sports volume
00:50:00 The best sports for athletic development
00:54:00 Sports and training to approach carefully
00:59:00 Building athleticism that lasts for life

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. 🎙️

In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down why calories in vs. calories out isn't always the best place to START when your goal is weight loss and what he believes you should focus on first.

⏱ TIMESTAMPS:
00:00:00 Why Nutrition and Fat Loss Are So Confusing
00:01:23 Do You Need a Calorie Deficit to Lose Weight?
00:02:30 Why Cutting Calories Immediately Can Backfire
00:04:15 What to Focus on Before Calories
00:05:31 Food Quality, Protein, Fiber & Micronutrients
00:06:15 Signs of Poor Nutrient Partitioning
00:07:00 Gut Health, Inflammation & Metabolic Health
00:09:00 Blood Sugar, Insulin Sensitivity & Energy
00:11:03 How Long Does It Take to Improve Insulin Sensitivity?
00:11:52 How to Eat More Food and Still Lose Fat
00:13:00 Foods to Eat Less Often for Fat Loss
00:13:55 The Knife-and-Fork Rule for Better Nutrition
00:15:00 Why Trail Mix Isn't "Office Mix"
00:16:03 How to Lean Out for Good

Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off: 

https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard

Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time!

Read Judd's "How to Lean Out for Good" article:
https://juddlienhard.substack.com/p/how-to-lean-out-for-good

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. 🎙️

How should a beginner start working out? In this episode, Judd breaks down the 5 training principles every beginner should understand before worrying about complicated workout programs, extreme intensity, or burning more calories.

From walking and strength training to building muscle, improving movement, metabolic flexibility, and workout consistency, these fundamentals create the foundation for long-term fitness progress.

⏱ TIMESTAMPS:
00:00:00 The Perfect Workout for Beginners
00:00:18 5 Universal Training Principles
00:01:35 Principle #1: Build the Exercise Habit
00:04:10 Why Motivation and Discipline Aren’t Enough
00:06:15 Make Exercise Fit Your Life
00:08:05 Safety, Consistency & the “Perfect” Workout
00:09:50 Principle #2: Improve Metabolic Flexibility
00:12:35 Why Beginners Should Prioritize Low-Intensity Exercise
00:15:00 Why Walking Works So Well
00:17:10 Principle #3: Build Muscle First
00:19:30 Why Hypertrophy Helps Almost Every Fitness Goal
00:22:10 Principle #4: Move Better Before Moving More
00:24:40 Movement Quality, Mobility & Range of Motion
00:26:30 Principle #5: Hard vs. Intense Training
00:29:20 Why Hard Workouts Don’t Always Build Speed or Strength
00:32:05 Easy vs. Hard vs. Intense Training
00:35:00 Why Easy Training Should Make Up Most of Your Work
00:37:15 The 5 Principles Every Beginner Needs

💪 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

💪 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. 🎙️