The Judd Lienhard Podcast

In this episode of the Judd Lienhard Podcast, Judd sits down with Bo Sandoval, former Director of Strength & Conditioning at the UFC Performance Institute and current professor at Texas A&M, to unpack how elite fighters actually train — and why most athletes misunderstand conditioning, endurance, and recovery.
Bo has worked with world champions, Olympic athletes, and elite MMA fighters across every weight class. Drawing from years inside the UFC Performance Institute, he explains why fighters often gas out, how poor energy system development limits performance, and why doing more training is often the fastest way to get worse.
This conversation breaks down the real science and application behind:
Why most fighters don’t follow a true year-long training plan
The role of general physical preparation (GPP) in combat sports
How aerobic capacity impacts recovery between rounds
Metabolic flexibility and why many athletes burn carbs at rest
Zone 2 vs zone 3 vs lactate threshold training
Why lactic acid isn’t the enemy
Conditioning differences between strikers and grapplers
Strength training mistakes common in MMA
How elite performance teams integrate coaches, PTs, and sports science
Lessons fighters can teach everyday athletes about durability and longevity
Bo also shares insights on athlete buy-in, coaching communication, and why fundamentals — not flashy workouts — are what separate elite performers from burned-out athletes.
Whether you’re a fighter, coach, strength professional, or just someone trying to train smarter and recover better, this episode delivers practical insights you can actually apply.
FOLLOW BO
https://www.instagram.com/bo.sandoval/
This episode is brought to you by LMNT.
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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.
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In this Q&A episode of The Judd Lienhard Podcast, Judd answers listener questions on discipline, training consistency, injury recovery, nutrition timing, supplements, sauna use, and long-term health.
Judd breaks down why motivation is unreliable — and how real discipline is built through simple systems, preparation, and understanding how the body actually adapts. From getting out of bed when the alarm goes off, to rebuilding training after injury, to knowing when to train around pain instead of pushing through it, this episode delivers practical, experience-driven advice.
Topics covered include how Judd structures his supplements, why he stacks calories later in the day, whether fasted training actually matters, how rebounder work supports joint health, and how to progressively rebuild strength after long layoffs. Judd also shares his personal health and training priorities moving forward, with a strong emphasis on longevity, tissue health, and sustainability.
This episode is for anyone struggling with consistency, coming back from injury, or looking to train smarter for the long run — without relying on hype or short-term motivation.
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 solo episode of the Judd Lienhard Podcast, Judd breaks down one of the most controversial and misunderstood topics in fitness: the best foods and supplements for getting lean and staying lean long-term.
While many people obsess over calorie counting, Judd explains why sustainable fat loss is about much more than just eating less. The real key is choosing foods that keep you full, fight cravings, support gut health, reduce inflammation, and help you maintain muscle while leaning out.
This episode is packed with practical nutrition strategies that don’t require extreme dieting, low-carb rules, or constant food tracking — just simple principles that work.
In this episode, Judd covers:
Why losing weight is different from staying lean
The best foods for fullness: water, protein, and fiber
Why dehydrated carbs like chips and crackers make dieting harder
How to satisfy sweet cravings with fruit and yogurt
Comfort foods like soups, stews, and chili that actually help fat loss
The overlooked role of inflammation in body composition
Gut health foods like fermented vegetables and fiber
Judd’s go-to supplements for leaning out, including creatine and omega-3s
Sleep supplements that improve fat loss results
Energy and recovery support with magnesium, taurine, and B vitamins
Whether you’re trying to get lean for the first time or stay lean year-round, this episode provides a realistic framework you can apply immediately.
Checkout Judd's Training App & Merch: 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. ⭐️🎧🔥

In this week’s Q&A, Judd answers a wide range of listener training questions: from dead hang time and grip strength to cardio structure, hypertrophy programming, and the supplements that actually matter.
Judd breaks down why fitness doesn’t need to be overly complicated, how consistency beats perfection, and how to train effectively even with a demanding schedule. He also shares practical advice on conditioning, muscle gain without excessive bulking, and how to extend training blocks while still making progress.
Whether you’re focused on longevity, strength, performance, or simply getting healthier, this episode is packed with actionable takeaways.
Topics Covered
Dead hang time, grip strength, and long-term health
How to structure training with long work hours, commuting, and kids
The best way to approach conditioning with only 3 hours per week
What to do after completing Mass Method Hypertrophy in the app
Judd’s cardio framework: Zone 2, threshold/VO2 max, anaerobic power
Thoughts on the popular 80/20 cardio training method
Bulgarian split squat loading: contralateral vs ipsilateral benefits
Band training safety and preventing bands from snapping
Do you need a calorie surplus to gain muscle without “bulking”?
The best supplements for strength, performance, and general health
Extending training blocks and adding more running without losing progress
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⭐ Support the Show
If you enjoy these Q&A episodes, please follow, rate, and review The Judd Lienhard Podcast on Apple Podcasts. It helps the show grow and reach more people who want to train smarter.
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 solo episode of The Judd Lienhard Podcast, Judd ranks common lower body exercises from S–F tier based on real-world functionality, injury risk, and long-term return on investment for the general population.
This is not a bodybuilding or max-strength ranking. Instead, Judd breaks down which upper body movements actually carry over to daily life, athletic durability, and longevity — and which popular lifts may be overrated or unnecessarily risky for most people.
You’ll hear Judd explain:
Why barbell back squats aren’t the “king” for most lifters
Why conventional deadlifts quickly become low-return for experienced trainees
Why Bulgarian split squats, sled pushes, and step-ups dominate for real-world strength
How pelvic movement, foot strength, and lower-leg development are usually ignored
Why leg press machines and calf raises often waste time (or worse)
Which exercises actually protect knees, hips, and backs long-term
This episode is especially valuable if you:
Train for longevity, not just numbers
Want strong legs without beating up your joints
Feel stuck doing the same “classic” lifts without progress
Coach clients or athletes and need better exercise selection
If you care about training smarter, staying healthy, and building strength that actually carries over to life, this episode will change how you think about upper body exercise selection.
Checkout Judd's Training App & Merch: 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. ⭐️🎧🔥