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 Episode

• HIIT vs steady state: which is better and why
• The science behind energy systems (without the jargon)
• How to train your VO₂ max for longevity and performance
• The ideal weekly balance of cardio and strength after 30
• How to use weights to build endurance and power
• Why most people aren’t “out of shape”—they’re under-conditioned

Train Like Judd

Get 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.com

If you want to train smarter—not harder—this is where to start.

Listen Weekly

New 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 Judd

Website: www.juddlienhard.com
Instagram: @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. ⭐️🎧🔥

In a world built to hijack your attention, staying focused and grounded has become a form of resistance.

Richard Ryan — co-founder of Black Rifle Coffee Company, software developer, and media executive — joins Judd Lienhard to talk about how Big Tech is shaping our thoughts, behaviors, and daily habits. As a seasoned tech insider with over 15 years in digital media, Richard has seen how algorithms manipulate behavior and profit from our time.

He’s also the author of The Warrior’s Garden: Tools for Guarding Your Mind Against Big Tech, a book that teaches readers how to reclaim their focus and protect what matters most. In this conversation, Judd and Richard dive into how technology, dopamine, and comfort have changed the way we live—and how we can train our minds like we train our bodies to take back control.

They discuss:

• How the “attention economy” rewires your brain
• Why friction and struggle build mental toughness
• The parallels between physical training and psychological resilience
• Why community, gratitude, and purpose still matter more than ever
• How to reclaim your time, discipline, and awareness in a world that profits from distraction

This is a conversation about protecting your focus, building resilience, and finding meaning in an age of algorithms. It’s not about escaping technology—it’s about mastering your relationship with it.

Richard Ryan has generated billions of views and built global communities online. His book The Warrior’s Garden pulls back the curtain on how digital systems manipulate behavior, while giving you practical tools to guard your mind and rebuild your attention.

Judd Lienhard is a former Army Ranger, college linebacker, and performance coach with over 15 years of experience. His mission: to help people train like athletes for life—developing not just muscle, but mindset, grit, and discipline.

📲 Train with Judd: Download Judd's Fitness App — the only place to get MASS Method, his complete system for strength, conditioning, and performance at www.juddlienhard.com

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. ⭐️🎧🔥

Muscles don’t want to grow—you have to force them.
Adaptation is painful and uncomfortable, and nowhere is that more true than with leg training. Quads grow with pain. Glutes and hamstrings grow with high tension. Most lifters miss both.

I’m Judd Lienhard—former Army Ranger, college linebacker, and strength & performance coach for 15+ years. In this episode, I break down why most leg workouts fail—and how to actually build bigger, stronger, more athletic legs.

Too many people train legs the wrong way:

• Overloading quads while neglecting hamstrings and glutes
• Relying only on bilateral lifts instead of adding unilateral work like lunges and split squats
• Training legs once a week and wondering why they aren’t growing
• Ignoring side-to-side movements that build complete athletic legs
• Stopping sets when things get uncomfortable instead of pushing for adaptation

If you want legs that look powerful and perform in the real world—sprinting, jumping, and changing direction—you need to train smarter.

In this episode, you’ll learn:

• Why unilateral lifts are the most complete leg exercises
• How to program quad-focused vs. hinge-focused leg days
• The 4 changes I made in my 30s that finally unlocked leg growth
• How to train legs with enough frequency without wrecking recovery
• Why calves rarely grow in the gym—and what athletes do differently
• How to target different quad and hamstring heads for complete development

Stop wasting time on leg workouts that don’t work. Train for size, strength, and performance.

📲 TRAIN WITH ME INSIDE MY APP
MASS Method (Movement, Athleticism, Strength & Speed) is my proven system for building real-world strength and athleticism. The only place you can access it is in my Training App. Get started today for FREE!
👉 Download here: juddlienhard.com

📲 Follow Judd
Instagram: @juddlienhard
YouTube: Judd Lienhard
Website: juddlienhard.com

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. ⭐️🎧🔥

Speed coach Daniel Back (@2xathlete) joins Judd Lienhard to break down the truth about sprinting, speed training, and why adults should never stop sprinting. Sprinting isn’t just for track athletes — it’s the ultimate athletic expression and one of the best ways to stay strong, explosive, and youthful well into your 30s, 40s, and beyond.

In this episode, you’ll learn:

• Why linear sprinting builds athleticism for every sport
• Force production vs. force application — and why “punching the ground” slows athletes down
• The role of submaximal sprinting, play, and variety in long-term speed development
• How adults can safely reintroduce sprinting — even after years away
• Stride length vs. stride frequency, posture, dorsiflexion, and mechanics explained
• Sprint drills, surfaces, and how speed work fits with lifting and recovery

Big takeaway: Sprinting isn’t optional — it’s the foundation of athleticism at any age.

Key Timestamps:
00:00:00 – Why sprinting is the ultimate athletic expression
00:04:57 – The case for adults: why you should never stop sprinting
00:09:06 – Building speed through submaximal work & variety
00:16:43 – Common sprinting technique mistakes explained
00:25:12 – Vertical vs. horizontal force: what really makes you faster
00:39:14 – Stride length vs. stride frequency debate
01:08:41 – Can you sprint and lift on the same day?

👉 Train Judd's MASS Method program — exclusively available in his fitness app: https://www.juddlienhard.com

About Judd:
Former Army Ranger, college linebacker, and performance coach with 15+ years of experience, Judd Lienhard helps athletes and adults unlock elite levels of movement, strength, and speed. His motto: Always Be An Athlete.

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. ⭐️🎧🔥

Barbells vs. Kettlebells… Dumbbells vs. Machines. Which training tool really builds better athletes?
In this episode of The Judd Lienhard Podcast, former Army Ranger, college linebacker, and performance coach Judd Lienhard breaks down the strengths and weaknesses of every major implement so you know which one best fits your goals, environment, and training style.

You’ll learn why barbells are ingenious but risky, how dumbbells evolved into one of the most versatile tools in the gym, why kettlebells build real athleticism, and why machines are functional. Judd also covers bands, TRX, and how to build a cost-effective home gym.

Train smarter, avoid dogma, and use the right tool for the job.

👉 Train Judd’s MASS Method training program, exclusively available in his Workout App: 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 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. ⭐️🎧🔥

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 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. ⭐️🎧🔥

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 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. ⭐️🎧🔥

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.

“Hate is not the opposite of love. Fear is.”

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 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. ⭐️🎧🔥

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 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. ⭐️🎧🔥

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 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. ⭐️🎧🔥