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 athlete
00:00:20 - The difference between training vs. working out
00:03:34 - 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 authentic
00:08:16 - GOTA, functional patterns & movement cults
00:09:33 - Training disagreements with partners and dealing with creepy DMs
00:12:31 - Judging by appearance vs. training credibility
00:13:16 - State troopers and programming dogma
00:16:05 - Certainty in training and the limits of “science-based”
00:17:22 - Suboptimal programs that still deliver results
00:18:05 - Why intensity and consistency is more important than programming
00:20:45 - Bridging the gap between gen pop and elite athletes
00:23:33 - Gamifying performance and training as the sport
00:24:16 - Risk of acute injuries vs. chronic disease from inactivity
00:26:25 - Movement quality over muscle size
00:27:36 - 22mph sprint at age 35 & variability in human performance
00:30:11 - Getting hurt from training too hard vs. not training at all
00:33:25 - Sprinting safety & building up capacity
00:38:39 - Training chaos & the myth of “optimal” movement
00:41:08 - Sherpa coaching model and athlete collaboration
00:42:32 - Getting athlete buy-in for movement change
00:44:26 - Letting athletes choose exercises
00:45:04 - Exercise dogma: “Everyone must clean” vs. reality
00:47:46 - Jamar Chase power cleans 315 after 6 weeks off
00:50:00 - What defines true athleticism
00:51:13 - NFL physiques vs. performance efficiency
00:52:12 - Herschel Walker and the myth of minimalist training
00:52:59 - Tim’s basic training split: 2 lower, 2 upper
00:54:13 - Why speed comes first, and contrast pairing tips
00:55:09 - Importance of rest in power and sprint sessions
00:57:51 - 20x40s ≠ speed work: the biggest youth coaching mistake
00:59:18 - Football + distraction tricks to preserve rest quality
01:00:28 - Squat variations and trap bar replacements
01:01:43 - Why you need to train biarticulate muscles directly
01:02:37 - Upper body: heavy bench, athlete-guided pressing
01:03:51 - Why ballistic training is underrated
01:04:56 - The resurgence of machines and hypertrophy for athletes
01:07:34 - Why hypertrophy = health, metabolism, and training leverage
01:08:20 - Tim’s podcast & how to connect

📢 Follow Tim Riley:
Instagram: @timrileytraini

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. ⭐️🎧🔥

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 gift
• How excuses destroy accountability
• The damage caused by constant criticism
• Why comparing your kid to others (or yourself) backfires
• What sports are really supposed to teach
• How to tell if your kid actually loves the sport—or just wants to please you
• The truth about coaching
• When support turns into sabotage
• What it really means to raise an athlete who thrives

If 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/juddlienhard
YT: https://www.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. ⭐️🎧🔥

Elena Brandner was told she would never walk again.

In 2022, a catastrophic car crash left her with a shattered spine, 18 broken bones, and a long list of physical and emotional trauma. Doctors gave her a bleak prognosis. But Elena refused to accept the narrative.

In this raw, emotional, and deeply motivating episode, Elena joins Judd to share her unfiltered journey—from athlete to trauma survivor to rebuilding her life through grit, grace, and relentless rehab.

You’ll hear how her training background helped save her life, how she overcame depression and loss of identity, and why choosing discomfort is the key to fulfillment. If you’ve ever doubted your ability to come back from adversity, this episode is a masterclass in what it means to keep going anyway.

👉 Whether you're an athlete, recovering from injury, or just stuck in life, this episode will change your perspective.

📍 Timestamps
00:00:00 – Intro: Elena’s story and resilience
00:03:00 – Life before the accident
00:06:00 – Details of the crash and injuries
00:09:00 – Waking up and early recovery
00:12:00 – Mental battles and rebuilding faith
00:15:00 – Rehab, setbacks, and breakthroughs
00:18:00 – Training innovations post-injury
00:21:00 – What people take for granted
00:24:00 – Perspective, mindset, and consistency
00:27:00 – Purpose, God, and future vision

💬 Key Themes:
- Spinal cord injury recovery
- Why fitness saved her life
- Training after trauma
- Mental toughness under pressure
- Purpose after pain
- How to build resilience when everything falls apart
- Daily habits, identity, and real self-discipline
- Turning tragedy into mission

🔗 Connect with Elena Brandner:
Instagram: @flostate_recovery
Website: https://linktr.ee/flostate_recovery

🔗 Train with Judd:
Instagram: @juddlienhard
MASS Method: 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. ⭐️🎧🔥

What if the reason you feel off isn’t a lack of discipline or motivation—but too much comfort?

In this episode, Judd sits down with Dr. Alexei Vranich—archaeologist, Jiu Jitsu practitioner, and expert on human history and health—to explore why modern men are starved for struggle, community, and awe.

They dive into how ancient cultures found purpose in discomfort, how food and alcohol served as tools for connection (not escape), and why slowing down may be the most high-performance decision you can make.

From potato-based diets in the Andes to the neuroscience of awe, this conversation cuts through surface-level biohacking advice and gets to the real foundations of health, discipline, and fulfillment.

Whether you’re a veteran, an athlete, or just someone chasing clarity in an overstimulated world—this episode delivers the mindset shift you didn’t know you needed.

🔑 Topics Covered:

• Why struggle is essential to performance and happiness
• The dark side of modern comfort and convenience
• Ancient lessons on food, rituals, and physical effort
• How loneliness became a modern health crisis
• Jiu Jitsu, martial arts, and building real brotherhood
• Awe as a tool for rewiring your brain
• Breathing, presence, and the art of slowing down
• What history teaches us about purpose, suffering, and resilience

📌 If this episode hits home, leave a rating and review—it helps more people rediscover strength, clarity, and purpose.

👤 Guest: Dr. Alexei Vranich
 Learn more: https://www.dralexei.com
Instagram: @alexeivranich

Follow Judd on Instagram @juddlienhard
Explore Judd’s training method: https://www.juddlienhard.com/

📚 Mentioned Books:
How to Change Your Mind – Michael Pollan - https://amzn.to/3YRjzPm
Botany of Desire – Michael Pollan - https://amzn.to/4klZk5f
Why We Eat What We Eat – Raymond Sokolov - https://amzn.to/3ZliFuv
Fish on Friday – Brian Fagan - https://amzn.to/3ZtmM7V
Sapiens – Yuval Noah Harari - https://amzn.to/3Sa3EYP
Meditations – Marcus Aurelius - https://amzn.to/44NrCAE

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. ⭐️🎧🔥

Breathing is the most underutilized tool in human performance—and in this episode, renowned breath expert Dr. Belisa Vranich breaks it all down with Judd.

Dr. Belisa (@drbelisa), clinical psychologist and author of Breathing for Warriors, joins the show to explain why most people—especially high performers—are breathing wrong, and how correcting it can improve strength, recovery, endurance, posture, mental clarity, sleep, digestion, pelvic health, and stress response.

This episode covers diaphragm training, parasympathetic recovery, tactical breathing under stress, and how to test your Breathing IQ—a simple but powerful metric to improve performance and longevity.

From special operators and elite athletes to desk workers and gym-goers, this is must-listen content for anyone who wants to train smarter and breathe stronger.

🔑 Topics Covered:

• Why 90% of people have dysfunctional breathing
• Diaphragm strength and lung capacity for performance
• Tactical and recovery breathing for mental control
• How breath affects posture, spine, digestion, and energy
• Tools and tests: Breathing IQ, O2 Trainer, CO₂ tolerance
• The “modern predatory stance” and screen-induced dysfunction
• Rethinking Valsalva and pressure mechanics in lifting
• Breathwork for runners, lifters, cyclists, and fighters
• Why elite performers are expert regulators of arousal
• How breathing shapes longevity, resilience, and precision under pressure

🛠️ Referenced in This Episode:

• Erin McGuire – 360° breathing & bracing expert
  IG: @mcguire.erin
• Dr. Mary Massery – Postural & respiratory integration
  🌐 masserypt.com
• Rosalba Courtney, PhD – CO₂ tolerance, breath pattern disorders
  🌐 rosalbacourtney.com
• Peter Litchfield, PhD – Capnography & respiratory psychophysiology
  🌐 betterphysiology.com
• O2 Trainer by Bas Rutten – Breathing resistance tool
  🌐 o2trainer.com
• Book: Breathing for Warriors by Dr. Belisa Vranich
  📖 Buy on Amazon

📘 Take the Breathing IQ Test:
Get a real measurement of your breath mechanics:
🌐 mybreathingiq.com

🎙️ About the Show:
The Judd Lienhard Podcast explores training, mindset, recovery, leadership, and the deeper mechanics of human performance. Hosted by Army veteran and performance coach Judd Lienhard, the show features conversations with elite coaches, special operations veterans, strength scientists, and thought leaders pushing the limits of resilience and strength.

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 this episode of The Judd Lienhard Podcast, Judd sits down with Wes Whitlock — Marine Corps veteran, entrepreneur, and founder of Rogue American Apparel. From carrying classified intel through combat zones to building a multi-million dollar brand, Wes has lived every chapter of the warrior’s path.

This isn’t just strategy — it’s a full-on mindset shift. Wes breaks down how his military past forged his business discipline, what modern men are missing, and how to reclaim direction in a distracted world.

Whether you’re a veteran, athlete, or driven man looking to reclaim grit, this conversation delivers raw clarity.

🔑 Topics Covered:

• The warrior mindset vs modern comfort
• Veteran transition & radical responsibility
• Rogue American’s origin and ethos
• Discipline, training, and why aesthetics don’t matter
• How to create meaning through suffering
• Masculinity, restraint, and legacy

🎯 For Listeners Who Are:
Men 25–45, military veterans, former athletes, entrepreneurs, leaders, and anyone building discipline, strength, and purpose.

🧠 Key Takeaways:

• Train for life, not likes — discipline is the backbone.
• Build brands from values, not vanity — Wes shares how Rogue became a symbol of purpose.
• Masculinity isn’t rage — it’s presence, strength, and stillness.
• Your past doesn’t define you — your choices do.

🎧 Available on:
Apple Podcasts | Spotify | YouTube | Amazon Music

🔗 Connect with Wes Whitlock:

• Rogue American: rogueamerican.com
• Instagram: @wes_whitlock

🔗 Connect with Judd Lienhard:

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

🔥 The Judd Lienhard Podcast EP 015 w/ Brad Dunn (@reliant.fitness) 🔥

Ready to take extreme ownership of your body, your mind, and your future? Brad Dunn shares how he rebuilt his life — fighting through addiction, burnout, and self-doubt — to lead a movement of blue-collar warriors chasing strength, discipline, and real transformation.

In this episode, we dive into: 

 ✅ Fitness Fundamentals for Men Over 30
 ✅ Discipline Over Motivation
 ✅ Overcoming Alcohol and Addiction
 ✅ The Blue-Collar Fitness Mindset
 ✅ Eating for Performance, Not Pleasure
 ✅ Creating a New Identity Through Action

This is your playbook for reclaiming athleticism, building mental toughness, and forging a high-performance life — no shortcuts, no moderation, no apology.

💥 Follow Brad Dunn: YouTube @reliant.fitness | reliantfitness.net
 💥 Follow Judd Lienhard: Instagram @juddlienhard | juddlienhard.com

👉 New episodes weekly. 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. ⭐️🎧🔥

You know how to train hard. But do you know how to live well?

In this episode, Judd talks with elite athlete, author, and performance coach Gabby Reece. They unpack strength from breath to body to emotional backbone. This isn’t about sets and reps—it’s about building a life that holds under pressure.

Gabby is a former professional volleyball player, Nike’s first female athlete with a signature shoe, and a pioneer in performance training and wellness. She’s also the co-founder of XPT Life, a breath and movement-based fitness system developed with her husband, big wave surfer Laird Hamilton. Beyond athletics, she’s known for her insight into relationships, parenting, and personal growth—blending physical intensity with emotional intelligence.

Gabby doesn’t just talk training—she delivers a masterclass in mindset, discipline, and longevity, backed by decades of experience in sport, marriage, motherhood, and self-work.

Mindset – How high-performers manage mood, fear, and identity without losing their edge
Discipline – Why carving out non-negotiable space for your training and breathwork is essential
Longevity – How breath control, recovery, and emotional resilience extend your impact

Key Highlights:

• Tactical breath training and how it rewires your stress response
• What strong marriages look like under pressure
• The truth about postpartum fitness and carving out “training real estate”
• Why “not being a victim” is the most important rule you can teach your kids
• The danger of outsourcing your instincts—and how to reclaim them

🔥 Support the show:

💪 1st Phorm Level-1 Meal Replacement – Fuel recovery with high-quality protein that keeps you dialed in: https://1stphorm.com/products/level-1/?a_aid=Judd

💧 LMNT Electrolytes – Stay dialed in with zero sugar, all grit — and get a free sample pack of all flavors with any purchase: https://drinklmnt.com/judd

🧠 Humanaut Health – Upgrade your life with elite blood work, hormone optimization, and high-performance health coaching. Use code JLHUMANAUT10 for 10% off your annual membership: https://vrlps.co/5avh0la/cp

🧊 Plunge – Cold exposure made simple. Now featuring their new indoor sauna for the ultimate stress relief + resilience combo: https://plunge.pxf.io/19bbdg 

About the Host:
Hosted by Judd Lienhard, a former Army Ranger, college linebacker, and seasoned strength and conditioning coach. With a background in military special operations and over 15 years in the performance world, Judd focuses on clear, actionable conversations around discipline, resilience, mindset, and growth—on the field, in the gym, and at home.

🚨 Follow Judd:
 Instagram: @juddlienhard
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. ⭐️🎧🔥

What does it really take to stay lean, strong, and disciplined for life—while juggling work, family, and everything in between?

In this episode, Judd sits down with Thomas DeLauer—celebrity nutrition coach, author, and YouTube legend with 4+ million subscribers—for a real-world breakdown of what it means to live and eat like an athlete.

In this episode:

• The most dangerous nutrition myths men still believe
• How much protein you really need to build muscle and perform
• Fasting and metabolic flexibility made simple
• Why your diet fails if you’re not moving more
• Tactical breakdowns of supplements, recovery, and mental resilience

—

🔥 Support the show:

💪 1st Phorm Level-1 Meal Replacement – Fuel recovery and muscle-building with high-quality protein that keeps you dialed in: https://1stphorm.com/products/level-1/?a_aid=Judd

💧 LMNT Electrolytes – Stay dialed in with zero sugar, all grit — and get a free sample pack of all flavors with any purchase: https://drinklmnt.com/judd

🧠 Humanaut Health – Upgrade your recovery and performance with elite blood work, hormone optimization, and high-performance health coaching. Use code JLHUMANAUT10 for 10% off your annual membership: https://vrlps.co/5avh0la/cp

🧊 Plunge – Cold exposure made simple. Trusted by high performers for recovery and discipline. Now featuring their new indoor sauna for the ultimate stress relief + resilience combo: https://plunge.pxf.io/19bbdg 

—

Timestamps: 

01:10 – Thomas’s transformation: 300 lbs to elite nutritionist
09:45 – Protein myths and the truth about anabolic windows
17:00 – Meal timing, fasting, and body recomposition
22:30 – How to burn more fat by eating more
30:00 – Strategic calorie cycling & performance nutrition
35:00 – Fasting benefits beyond fat loss
41:00 – Training smarter: movement quality & intuition
50:00 – 10 foods Thomas would stock in every kitchen
1:02:00 – The 3 foods to avoid at all costs
1:05:00 – Top 5 supplements for high performers

About Judd Lienhard
Former Army Ranger, college linebacker, and veteran strength & conditioning coach, Judd delivers real conversations on training, mindset, discipline, and leadership. This podcast is for men who prioritize fitness.

📱 Connect with Judd:
Instagram: @juddlienhard
Website: www.juddlienhard.com

📱 Follow Thomas DeLauer:
YouTube: Thomas DeLauer
Instagram: @thomasdelauer

“You’re not past your prime. You’re in your seaso

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. ⭐️🎧🔥

What does it really take to come back from the edge?

Dr. Trevor Bachmeyer didn’t just survive cancer — he came back with purpose. In this episode, Trevor shares how his battle with cancer reshaped everything: his mindset, training philosophy, and mission as a leader, coach, and man.

Now followed by over 1 million people on Instagram, Dr. Trevor is trusted by elite athletes, military operators, and high performers who want results that last. His story is more than a comeback — it’s a blueprint for those who refuse to quit.

In This Episode:

• How cancer ignited Trevor’s mission
• Mindset shifts forged through pain and loss
• Programming for tactical athletes and real-world strength
• Why former athletes still matter — and how to show up like one
• Rewriting “normal life” through high-performance habits
• Fatherhood, leadership, legacy, and the work ethic behind it all
• The military mindset in life and training

This one hits hard. If you’re a high performer, former athlete, veteran, or anyone who still trains like they’re in the fight — this episode is for you.

📌 SPONSORED BY 1ST PHORM
Level-1 Protein — Trusted supplements that actually work:
👉 https://1stphorm.com/products/level-1/?a_aid=Judd

🎙️ Connect with Dr. Trevor Bachmeyer:
IG: @drtrevorbachmeyer
YouTube: youtube.com/@TrevorBachmeyer

🎧 More from Judd:
IG: @juddlienhard
Website: www.juddlienhard.com
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. ⭐️🎧🔥