The Judd Lienhard Podcast

Every sport is a total body sport — yet most lifters still follow body-part splits like “chest day” and “leg day.” In this episode, Judd Lienhard — former Army Ranger, college linebacker, and performance coach — breaks down why total body workouts are the smarter choice for building strength, size, athleticism, and long-term health.

Judd explains how full-body training isn’t just for beginners or circuit classes — it’s the foundation of how the best athletes in the world train. You’ll learn:

• Why frequency beats volume for natural lifters
• The real reason “bro splits” became popular (hint: steroids)
• How soreness and fatigue can actually limit progress
• Why total body training keeps you fresher and more flexible in life
• How to structure full-body workouts for both muscle and performance

If you want to move better, build strength that transfers to real life, and actually enjoy your training, this episode will show you why total body > splits.

👉 Train Judd's MASS Method training program, exclusively available in his Workout App: www.juddlienhard.com

📲 Follow Judd for more training, mindset, and performance insights:

• Instagram: @juddlienhard
• YouTube: Judd Lienhard
• Website: www.juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

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

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Ben Patrick—widely known as “Knees Over Toes Guy”—joins Judd Lienhard to challenge the long-standing myth that you should never let your knees pass your toes. They dig into the science, history, and practical regressions that make deep squats and full-range leg training safe and effective. Ben shares how Charles Poliquin influenced his approach, why he avoided fighting back against online hate, and how he built a simple, scalable system for stronger, healthier knees. This episode also explores fatherhood, purpose, and why collaboration beats criticism in the fitness industry.

🔥 Train Judd’s MASS Method program — exclusively in his Training App: https://www.juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

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

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fear doesn’t just stop us in our tracks — it quietly shapes our choices, our discipline, and our relationships. In this episode, former Army Ranger, college linebacker, and strength & performance coach Judd Lienhard breaks down the seven core fears that hold us back: suffering, knowing the truth, the unknown, responsibility, commitment, isolation, and frustration.

These fears don’t just affect performance in the gym — they affect how we live, lead, and love. Judd shares how to recognize them, how they subtly control our behavior, and how to take back control.

If you want to stop letting fear run your life — and start building discipline, resilience, and true strength — this episode is for you.

FOLLOW JUDD:
Instagram: https://www.instagram.com/juddlienhard
YouTube: https://www.youtube.com/@JuddLienhard⁩  
Get Judd's Training App: https://www.juddlienhard.com/

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

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

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Former New Zealand SAS commando Damian Porter—known online as @hownottodieguy—joins me to break down real self-defense for everyday people. We cover why sport fighting skills aren’t enough, how to build situational awareness, and what it really takes to protect yourself and your family.

Damian explains the three pillars of effective self-defense:

• Win the fight (simple tactics anyone can use)
• Stay out of jail (legal aftermath and decision-making)
• Handle the trauma (stress control and recovery)

You’ll hear practical strategies for spotting red flags early, staying safe in transitional spaces like parking lots and public transport, protecting your home and car, and using tools ranging from pens to fire extinguishers to firearms. Whether you’re a parent, a student, or just someone who wants to feel safer moving through the world, this episode gives you actionable steps you can use today.

About Damian Porter
Damian is a former NZ SAS commando specializing in counter-terrorism and hostage rescue. Today he teaches civilians and organizations how to apply military-tested safety and self-defense principles in everyday life.

Follow Damian
Instagram: @hownottodieguy

Follow Judd Lienhard
Instagram: @juddlienhard

TRAIN WITH JUDD: Judd's Fitness App includes over 52 weeks' worth of training programs to improve your overall athleticism, strength & speed. Start a FREE trial today!

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

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

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Mark Bell — world-record-holding powerlifter, inventor of the Slingshot, and founder of one of the most recognizable fitness brands on the planet — joins Judd Lienhard to share the lessons he’s learned from building strength, building a business, and staying in the game for life.

From creating the Slingshot in his garage to scaling it into a global fitness brand, Mark reveals the mindset shifts, training strategies, and entrepreneurial moves that fueled his success. We cover high-frequency strength training without burnout, the importance of patience and persistence, how to turn injuries into opportunities, and the leadership principles that keep you relevant long after you’ve reached the top.

Whether you’re a lifter, coach, or entrepreneur, you’ll walk away with tactical advice you can use immediately — from training smarter and recovering faster to building a brand that lasts.

In this episode, we discuss:

• The origin story of the Slingshot and how Mark turned an injury into a business
• Training frequency vs. intensity for sustainable strength gains
• Why patience and consistency beat raw talent over time
• Lessons from scaling a fitness product into a worldwide brand
• Building resilience in the gym and in business
• How to mentor others, lead by example, and use influence responsibly

FOLLOW MARK BELL
🔗 Instagram: https://www.instagram.com/marksmellybell
🔗 YouTube: https://www.youtube.com/@SuperTraining06
Podcast: Power Project

FOLLOW JUDD LIENHARD
🔗 Instagram: https://www.instagram.com/juddlienhard
🔗 YouTube: https://www.youtube.com/@juddlienhard
Podcast: The Judd Lienhard Podcast

TRAIN WITH JUDD: https://www.juddlienhard.com/
Judd's Fitness App includes over 52 weeks' worth of training programs to improve your overall athleticism, strength & speed. Start a FREE trial today!

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

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

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Tait Fletcher and Keith Jardine join Judd Lienhard to talk about what every man needs but few are willing to chase: struggle, discipline, and a tribe to suffer with. In this conversation, the former MMA fighters turned filmmakers open up about brain injuries, PTSD, healing through Ibogaine, and why most men today are starving for real purpose.

They discuss the dark side of comfort, the lies we tell ourselves, and how suffering together builds unshakable bonds. This isn’t just about fighting, it’s about fatherhood, faith, ego death, and becoming someone you’re proud of. If you’ve ever felt stuck, soft, or alone, this one’s for you.

🔑 Topics Covered:

• How real growth comes from suffering
• Why most men today are weak (and how to fix it)
• TBI, depression, and brain healing with Ibogaine
• Brotherhood, purpose, and rites of passage
• Why excuses are just lies we rehearse
• The difference between athletes and real fighters
• The power of presence, stillness, and spiritual grounding

💥 Kill Me Again (their new film) streams everywhere August 8.
🎥 Watch the Kill Me Again Movie Trailer
🎬 Preorder Kill Me Again – Streaming August 8 on all platforms

🔗 Connect with Tait Fletcher
Instagram: @taitfletcher

🔗 Connect with Ketih Jardine
Instagram: @keithjardine205

🔗 Connect with Judd Lienhard
Instagram: @juddlienhard
YouTube: @juddlienhard
Training & Programs: juddlienhard.com

🎧 Subscribe for new podcast episodes every Tuesday at 5a CST.

Timestamps
00:01:26 – Suffering as a Rite of Passage
00:06:21 – Why Most Men Are Angry: Fear & Insecurity
00:12:25 – Winning Small While Getting Hit in the Face
00:20:37 – Blind Spots, Ego & How to Receive Criticism
00:32:56 – Why Cheerleading Doesn’t Help—Suffer Together
00:48:28 – Loyalty, Moral Conflicts & Developing a Code
01:01:23 – The Ibogaine Experience That Changed Everything
01:08:05 – How to Parent with Courage & Protect the Child Within
01:20:57 – Kill Me Again: A Movie Born of Real Pain
01:35:24 – The Real Work: Build the Wings on the Way Down

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

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

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Feeling Disciplined But Still Lost?

In this episode, I share the personal framework I call The House of Living—a simple structure built on 3 foundational traits and 5 daily pillars that help me stay grounded, focused, and purposeful.

It’s the same system I’ve used as an Army Ranger, college linebacker, and performance coach over the past 15+ years to reset priorities and lead a more intentional life.

If you’ve ever felt like you’re doing everything “right” but still feel disconnected or off-track, this episode gives you a clear structure to come back to.

What You'll Learn:

• The 3 traits I rely on daily: Accountability, Resilience, and Gratitude
• The 5 daily pillars: Physical, Spiritual, Emotional, Intellectual, and Social
• Why God, Family, and Community are the priorities that hold everything together
• Why strength without direction leads to burnout
• How to build emotional steadiness and real friendship
• How faith can shape your leadership, even in a distracted world

Whether you're a father, coach, or someone trying to lead from a stronger foundation, this episode will help you focus on what matters most and keep coming back to it.

CONNECT WITH JUDD:
Instagram → @juddlienhard
YouTube → The Judd Lienhard Podcast
Training App → juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

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

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Daniel Back is a highly respected performance coach known for blending biomechanics, science, and real-world coaching to help athletes jump higher, sprint faster, and build explosive power. In this episode, we break down the misunderstood foundations of athleticism and why strength alone won’t make you a better athlete.

We talk about what actually transfers to sport: sprinting, jumping, submaximal movement, and variety. Daniel shares how his early obsession with jump training led to a career spent developing athletes across basketball, track, and field sports. He explains why the gym shouldn't be the starting point for most athletes and how to rebuild the athletic pyramid from the ground up.

If your goal is to run faster, jump higher, or train smarter, this episode will reshape how you think about getting there.

Highlights:

• Why strength ≠ force (and how that impacts speed)
• What most programs miss: submaximal movement and variety
• Sprinting and jumping as universal athletic skills
• How general play and movement challenges build true athleticism
• The problem with specializing too early
• Strength training’s place in the performance pyramid
• The neurological cost of always lifting heavy
• What fascia training gets wrong (and right)
• Tips for improving sprint mechanics and ground contact
• How to know when your athletes need less strength work, not more

CONNECT WITH DANIEL BACK:
Instagram: @2xathlete & @jump.science
YouTube: 2X Athlete
Programs: 2xathlete.com

CONNECT WITH JUDD LIENHARD:
Instagram: @juddlienhard
Train with Judd: juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

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

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

A lot of people are chasing what’s “optimal.” The perfect split, the ideal routine, the magic exercise. But most of that doesn’t matter, especially if it doesn’t work for you in real life.

In this episode, I answer the most common questions I get about training, coaching, and performance. I explain why I created MASS Method and how I approach athletic development after 15+ years in the fitness field as a coach.

We talk about certifications vs. experience, why I don’t believe in forcing speed or complexity, and how to rebuild your athleticism, especially if you’re in your 30s, 40s, or beyond and want to train for the long haul.

Topics Covered:

• The real meaning of MASS Method (Movement, Athleticism, Strength, Speed)
• Why “optimal” training isn’t always useful
• The difference between being certified and being capable
• How to build athleticism back in midlife
• Lessons from coaching kids, college football, and the military
• What matters most in training: patience, angles, aggression
• Advice for athletes, coaches, and young men trying to figure it out

In this episode:

“You have your whole life to be a bodybuilder. You only get a short window to be an athlete.”

“Don’t stack performance on top of dysfunction.”

“Slow is smooth. Smooth is fast.”

🎯 Try MASS Method — FREE 7-day trial click HERE

 📲 To connect with Judd Lienhard click HERE

Subscribe, leave a review, and share this with someone who trains with purpose.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

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

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

In this episode of The Judd Lienhard Podcast, I sit down with Paul de Gelder—shark attack survivor, former Australian Navy clearance diver, and one of the toughest men you’ll ever meet.

Paul lost his hand and leg during a bull shark attack in Sydney Harbour. Most people would’ve quit. Paul didn’t. He rebuilt his body, rewired his mindset, and now lives a life of purpose—co-hosting Shark Week, speaking around the world, and training like a savage.

We talk about trauma, recovery, and what it actually takes to build resilience and mental strength. Whether you're a dad, athlete, coach, or someone trying to push through hard times—you'll be glad you listened.

🎯 You’ll learn:

• How to rebuild after life breaks you
• Mental tools to train your mindset like a muscle
• Paul’s approach to pain, rehab, and purpose
• Why excuses don’t serve you—and what to do instead

👊 Real adversity. Real lessons. Real strength.

🔗 Connect with Paul de Gelder
Instagram: @pauldegelder
YouTube: @pauldegelder1
Watch him on Shark Week (Discovery / Max)

🔗 Connect with Judd Lienhard
Instagram: @juddlienhard
YouTube: @juddlienhard
Training & Programs: juddlienhard.com

🎧 Subscribe for new episodes every Tuesday at 5a CST.

Timestamps:
00:00 – Shark attack, trauma, and mindset
06:30 – Paul's early life, bullying, and direction
13:00 – Military transformation: from lost teen to elite diver
19:40 – The moment that changed everything
27:30 – Surviving a bull shark attack
36:15 – The recovery and decision to amputate
43:00 – Rebuilding his body and his purpose
50:00 – Training again: walking, lifting, moving
56:45 – How Paul avoids depression and victimhood
1:05:00 – Hosting Shark Week & working with Will Smith
1:13:00 – Grit, purpose, and staying on the edge

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

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

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥