Tim Riley: Train Like An Athlete At Any Age

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: @timrileytraining
Podcast: Coach Em Up

🎧 More from Judd Lienhard:
Instagram: @juddlienhard
Training App, Coaching & More: https://www.juddlienhard.com/

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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