About this episode
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. ⭐️🎧🔥