The following quotes come directly from our podcast interview with Coach Judy. Click HERE to listen.
On Coaching Philosophy and Athlete Development
“I used to think coaching was about getting people stronger and fitter. But it’s really about problem-solving. Every athlete is a different puzzle. You have to figure out what they need, what motivates them, and how to get them to buy in.”
“When I was running my own gym, the biggest lesson I learned was that nobody is going to care about your business as much as you do. That applies to coaching too. You have to set the standard and show them what you expect.”
Training the University of Utah Rugby Team
“When I got the contract, I had never coached rugby players before. I told my first athlete, ‘I’ll train you for free, stay here, and we’ll figure this out together.’ Next thing I know, he brought two teammates. That small group turned into a full team contract.”
“Rugby is like high-impact soccer. You need to sprint, endure 90 minutes of play, and take hits. We started with long, slow runs—building that 90-minute capacity—while increasing max strength. It turns out, you can build endurance and strength at the same time if you balance the training correctly.”
“When the players showed up to their first practice, they were running circles around everybody. The head coach pulled them aside and asked, ‘What did you do in the offseason?’ That’s how I got the call.”
Strength and Conditioning for Rugby
“We split players into two groups—those in the scrum and those on the wings. Scrum players needed insane spinal and core durability, so we focused on lower back and leg strength. The wings needed more agility and speed.”
“For our strength standards, we wanted a 2x bodyweight back squat, 2.5x bodyweight deadlift, and 1.75x bodyweight bench press. For scrum players, we bumped it all up by 25%.”
“Durability was everything. The head coach told me, ‘I’d pay double if all you did was keep my guys healthy.’ So we worked a ton on mobility, range of motion, and injury prevention.”
Obstacle Course Racing: From Training to World Champion
“OCR is a running race first, obstacles second. The obstacles just happen to be in the way. So, we trained running first. I made my athletes the best off-road runners they could be.”
“One of my athletes told me her goal was just to qualify for the Spartan World Championship. After her first race, she qualified easily. I looked at her and said, ‘You can win this thing.’ And she did.”
“Grip strength is the separator in OCR. We trained it with a five-minute cumulative dead hang. The goal was to get it down to three holds. We also used rock climbing grips, tennis balls, and vertical rope hangs to mimic different obstacles.”
Lessons from Personal Training and Business Management
“Trainers make the mistake of talking too much about themselves. Nobody cares how much you know until they trust you. Find the problem first, then provide the solution.”
“At Equinox, I had to teach trainers not just about sets and reps, but how to have a conversation. If a client has back pain, weight loss goals, or performance targets, the way you communicate matters.”
“Ultimate Performance changed my perspective on accountability. They don’t just track workouts—they track everything. Nutrition, sleep, stress. That’s why their results are so strong.”‘
On Strength, Endurance, and Training Philosophy
“Endurance training used to be just ‘go hard all the time.’ Now I use a mix of heart rate and power. Zone 2 builds the base, and sweet spot training—riding at 84-97% of FTP—prepares you for real race conditions.”
“I track aerobic base by testing how long an athlete can maintain their highest Zone 2 power without heart rate creeping into Zone 3. My standard is 90 minutes.”
“Strength for endurance athletes isn’t about getting huge. It’s about durability. We use total-body strength sessions, 8×3 for main lifts, then 4×8 for accessories. Everything is geared toward making them more efficient.”
On Plyometrics and Explosive Power
“Plyometrics aren’t about jumping higher—they’re about landing better. The eccentric load builds connective tissue strength, which prevents injuries. We start with single-leg landings, then move to box drops, depth jumps, and rotational hops.”
“If I had to do it over, I’d integrate more plyometrics into my rugby programming from the start. Injury prevention is just as important as strength and endurance.”
Lightning Round
– Best Total Body Lift? “Trap Bar Deadlift.”
– Best Lower Body Press? “Front Squat.”
– Best Lower Body Pull? “Romanian Deadlift.”
– Best Upper Body Press? “Strict Overhead Press.”
– Best Upper Body Pull? “Weighted Pull-Up.”
– Most Overrated Exercise? “Smith Machine Squat.”
– Most Underrated Exercise? “Sled Drags.”
– Most Overhyped Equipment? “Vibration Plates.”
– Best Work Capacity Event? “Hill Sprints.”
– Advice to Your 18-Year-Old Self? “Don’t specialize too soon. Build general athleticism first.”
Final Thoughts
“I miss working with athletes. That’s where my passion is. I still coach endurance athletes on the side because I love it. It’s what got me into this field, and it’s what keeps me learning.”
“In coaching, business, and life—nothing works forever. You have to adapt, keep learning, and figure out what works best for the situation in front of you.”