Becoming Ronin #155 Programming Q&A - Thoughts on Sprints, Front Squats, Injuries and More
Episode Overview
In this week's episode, we dive deep into the art and science of smarter training: from refining your squat pattern to rethinking how often you should actually hit the gym. We kick things off with a Q&A that covers everything from movement blocks to the value of sprinting (yes, even if you're "too old for that" spoiler: you're not).
You'll hear our take on reverse programming, how to train for both strength and longevity, and why simple tweaks like front squat positioning or plank variations can change the way your body performs. We also get into some underappreciated old-school bodybuilding gems, key strategies for hamstring resilience, and how hip flexor strength might be the missing link in your squat.
Whether you're a coach, lifter, or weekend warrior, this episode is packed with practical insights, performance hacks, and a few laughs along the way.
Timestamps
[00:00] Introduction and Q&A Overview
[01:06] Understanding Movement Patterns and Workout Blocks
[05:22] Returning to Sprinting Safely for Older Adults
[13:16] Using Reverse Programming to Structure Workouts
[21:32] How Training Frequency Affects Muscle Growth
[27:14] Front Squat Techniques and Coaching Tips
[30:55] Innovative Squat Variations to Improve Posture
[32:13] Strategies for Preventing Hamstring Injuries
[35:48] Effective Hamstring Training Methods
[38:52] Why Plank Variations Are Valuable for Core Strength
[44:07] Shoulder Raise Techniques to Target the Delts
[48:05] Underrated Old-School Bodybuilding Exercises
[51:02] Strengthening Hip Flexors for Better Squat Performance
[56:10] Mobility and Stretching Techniques to Boost Performance
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