Becoming Ronin

🔗 Subscribe on YouTube   Episode Overview As we gear up for the milestone of Episode 150, OB and Smitty take a reflective turn, diving into the often-overlooked role grief plays in personal growth. This conversation pulls back the curtain on how emotional depth can shape physical resilience and how embracing life’s heavier moments can actually fuel the journey forward.   From there, the energy shifts to what makes training stick. The guys unpack fresh approaches to programming that make fitness feel more like play - not punishment. They break down why novelty, gamification, and strategic intensity are key to keeping clients engaged and progressing. Topics include the timeless effectiveness of the five by five method, the underrated power of isometrics, and how ad sets can push adaptation without wrecking recovery.   Throughout the episode, OB and Smitty underline one constant: evolution. Whether it’s emotional intelligence or smarter programming, the Becoming Ronin philosophy is always about leveling up and staying one step ahead.       Timestamps [00:00] Introduction and Anticipation for Upcoming Episode [02:44] Exploring Grief: A Deep Dive [05:25] Innovative Training Methods: Making Fitness Fun [08:30] The Importance of Novelty in Training [11:20] Understanding the Five by Five Training Method [13:57] The Evolution of Training Philosophy [16:50] The Role of Mental Toughness in Training [19:21] The Science Behind Compound Lifts [21:59] Practical Application of Training Techniques [29:46] High-Intensity Training Techniques [34:46] The Simplicity of Five by Five Training [39:05] Active Rest and Fillers in Training [43:02] Innovative Training Phases and Techniques [56:02] Building Work Capacity and Recovery Strategies   Stay Connected   💡 Join the Ronin community for weekly insights, tips, and motivation! 📲 Follow us on Instagram: @oberther @smittydiesel   🌐 Visit Our Website: www.becomingroninpodcast.com   🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you’re taking control of your fitness and personal growth journey! 👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!   Sponsors 💪 Jocko Fuel Shop now and save with code RONIN10! 🛡 Iron Neck Improve neck strength and save 10%! 💧 LMNT Electrolytes Get FREE LMNT with your first order! ❄️ The Plunge Save $150 on the ultimate cold plunge tank!   Support the Show  Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.   #BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast                              

🔗 Subscribe on YouTube   Episode Overview In this episode, OB and Smitty share stories from their time training in commercial gyms—the good, the bad, and the frustrating. From mismatched weights to people sitting on machines scrolling their phones, they vent about common gym pet peeves and how social media has changed the gym environment. The conversation shifts to practical nutrition advice, including the importance of tracking your food and getting enough protein, especially for those serious about results. They also dive into how training methods need to evolve over time, particularly in bodybuilding—balancing strength with size and learning how to adapt as you age. Later in the episode, OB and Smitty get into what it really means to be a good coach. They talk about building trust, creating a supportive environment, and helping clients focus on more than just the physical side of training. It’s about being real, staying positive, and helping people grow both in and out of the gym. This one’s full of honest takes and hard-earned lessons from two guys who’ve been in the game for a long time.       Timestamps [00:00] Strongman Training in Commercial Gyms [10:41] The Role of Social Media in Fitness [18:11] Nutrition Tips and Misconceptions [26:03] The Importance of Open-Mindedness in Fitness [31:08] Judgment in Gym Culture [40:11] The Importance of Tracking Progress [46:41] Strength vs. Size in Bodybuilding [52:32] Nutrition: The Key to Bodybuilding Success [01:02:05] Coaching Challenges and Business Insights [01:09:07] Authenticity in Coaching [01:15:41] The Journey of Self-Discovery [01:22:51] Building Connections Through Positivity [01:30:49] The Importance of Personal Growth [01:39:01] Setting Realistic Expectations     Stay Connected   💡 Join the Ronin community for weekly insights, tips, and motivation! 📲 Follow us on Instagram: @oberther @smittydiesel   🌐 Visit Our Website: www.becomingroninpodcast.com   🛠 Share Your Journey: Tag us with #BecomingRonin and let us know how you’re taking control of your fitness and personal growth journey! 👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!   Sponsors 💪 Jocko Fuel Shop now and save with code RONIN10! 🛡 Iron Neck Improve neck strength and save 10%! 💧 LMNT Electrolytes Get FREE LMNT with your first order! ❄️ The Plunge Save $150 on the ultimate cold plunge tank!   Support the Show  Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives. #BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast                              

🔗 Subscribe on YouTube   Episode Overview In this episode of Becoming Ronin, OB and Smitty dive deep into the worlds of Jiu-Jitsu and strength training, sharing hard-earned lessons and practical insights for coaches and athletes alike. They discuss the significance of earning milestones in martial arts, how training methods have evolved, and why coaching with integrity and intention is more important than ever—especially when it comes to popular challenges like the Murph. The conversation shifts into technical training strategies, with a focus on improving grip strength, dialing in proper push-up form, and understanding the nuances of deadlift technique—especially how to identify and fix hip shifts to prevent injury. OB and Smitty break down how to get more out of your Romanian Deadlifts (RDLs), how to choose the right footwear as a coach who’s on their feet all day, and how to address and correct strength imbalances by programming for your weaker side. Whether you're on the mat or under the barbell, this episode delivers powerful tools to refine your craft and lead with purpose.       Timestamps [00:00] OB Gets His Purple Belt [05:50] The Current Status of Jiu-Jitsu [12:01] Programming Techniques for Challenges [18:13] Correcting Push-Up Form for Better Results [25:50] How to Feel Your Glutes With RDLs [32:57] Innovative Techniques for RDLs [41:28] Addressing Imbalances in Strength Training   Stay Connected   💡 Join the Ronin community for weekly insights, tips, and motivation! 📲 Follow us on Instagram: @oberther @smittydiesel   🌐 Visit Our Website: www.becomingroninpodcast.com   🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you’re taking control of your fitness and personal growth journey! 👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!   Sponsors 💪 Jocko Fuel Shop now and save with code RONIN10! 🛡 Iron Neck Improve neck strength and save 10%! 💧 LMNT Electrolytes Get FREE LMNT with your first order! ❄️ The Plunge Save $150 on the ultimate cold plunge tank!   Support the Show  Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.     #BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast                              

Dive into a modern reimagining of Dante’s Inferno as hosts explore how subtle sins like gluttony and greed trap us in cycles of self-sabotage. Betrayal and moral blindness emerge as profound obstacles to personal growth, while the importance of faith and integrity shines as a beacon of hope. Through candid discussions, they tackle the implications of overconsumption, the weight of violence, and the power of meaningful connections. This thought-provoking journey offers both hard truths and a path to redemption for those willing to confront their inner demons.

  🔗 Subscribe on YouTube     Episode Overview   In this episode of Becoming Ronin, OB and Smitty kick things off by tackling the viral gorilla vs. 100 men challenge — a hypothetical debate lighting up social media. They break down their thoughts on how the fight might play out.   From there, the conversation takes a serious turn as OB shares the low back pain circuit he uses with real-life clients, offering a practical, multi-faceted approach to treatment and rehab. The hosts explain why successful recovery isn’t about chasing quick fixes but addressing the underlying patterns that lead to chronic pain.   The episode then dives into the heart of what makes great coaching: the power of effective exercise selection, the art of simplifying cues, and most importantly, building trust by genuinely caring for your clients. OB and Smitty also discuss controversial coaching practices and explore how parenting influences a child’s relationship with fitness, highlighting the fine line between encouragement and pressure.   Packed with humor, coaching wisdom, and actionable takeaways, this episode is a must-listen for trainers, parents, and anyone passionate about growth and mastery in fitness and life.       Timestamps [00:00] Gorilla vs. 100 Men [04:47] Breaking Down Back Pain: A Multi-Faceted Approach [28:41] The Art of Effective Cueing [33:51] The Foundation of Great Coaching [39:17] Making Cues Clear and Actionable [45:01] Why Caring for Clients Comes First [51:08] Controversial Coaching Practices: What Works, What Doesn’t [57:18] Parenting & Fitness: Finding the Balance Between Encouragement and Pressure     Stay Connected   💡 Join the Ronin community for weekly insights, tips, and motivation! 📲 Follow us on Instagram: @oberther @smittydiesel   🌐 Visit Our Website: www.becomingroninpodcast.com   🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you’re taking control of your fitness and personal growth journey! 👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!   Sponsors 💪 Jocko Fuel Shop now and save with code RONIN10! 🛡 Iron Neck Improve neck strength and save 10%! 💧 LMNT Electrolytes Get FREE LMNT with your first order! ❄️ The Plunge Save $150 on the ultimate cold plunge tank!   Support the Show  Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives. #BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast                              

In this thought-provoking discussion, OB and Smitty explore the powerful differences between perception and perspective. They delve into the emotional weight of unacknowledged trauma and the vital role of early caregivers. The hosts emphasize the importance of honesty, stillness, and meditation for personal growth. They encourage listeners to challenge self-deception and embrace authenticity with playfulness. The conversation highlights the transformative journey of facing one's inner truths to achieve genuine freedom and happiness.

🔗 Subscribe on YouTube     Episode Overview   In this episode of Becoming Ronin, OB and Smitty reflect on their experiences with the Ronin Challenge and how structured challenges can reignite motivation and foster community. The conversation transitions into a Q&A format covering diverse training strategies such as ramp-up sets, pre-exhaust techniques, and effective core training. They explore the evolution of core exercises, highlighting the Turkish Get-Up and lessons from RKC certification. Throughout the discussion, they emphasize the importance of adaptability, longevity, and mindset in both training and life. This episode offers valuable insights for anyone looking to deepen their understanding of programming, core functionality, and how to stay motivated through personal and professional challenges.   Timestamps [00:25] Ronin Challenge Progress Update [08:21] Listener Q&A [21:01] Pre-Exhaust Techniques in Training [33:20] Real Core Training [39:53] RKC Certification and Application [46:52] Understanding Core Functionality [52:17] Building the "Wedge" [59:30] Overcoming Roadblocks and Lack of Motivation   Stay Connected   💡 Join the Ronin community for weekly insights, tips, and motivation! 📲 Follow us on Instagram: @oberther @smittydiesel   🌐 Visit Our Website: www.becomingroninpodcast.com   🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you’re taking control of your fitness and personal growth journey! 👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!   Sponsors 💪 Jocko Fuel Shop now and save with code RONIN10! 🛡 Iron Neck Improve neck strength and save 10%! 💧 LMNT Electrolytes Get FREE LMNT with your first order! ❄️ The Plunge Save $150 on the ultimate cold plunge tank!   Support the Show  Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.   Hashtags for SEO #BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast                              

  🔗 Subscribe on YouTube     Episode Overview In this episode, OB and Smitty dive deep into the power of isometric training, breaking down its role in strength development, rehabilitation, and performance enhancement. They explore the science behind isometrics, highlighting its benefits for joint stability, muscle activation, and injury recovery. The conversation sheds light on common mistakes people make when implementing isometric exercises and how these errors can lead to suboptimal results. With practical insights, they discuss how to properly integrate isometrics into training programs, whether for breaking through strength plateaus, improving athletic performance, or accelerating recovery from injuries. Beyond technique, OB and Smitty emphasize the importance of setting high standards in training and understanding the psychology behind pain and movement. They challenge common misconceptions about injury management and stress the need for individualized approaches to training and recovery. By the end of the episode, listeners will gain a deeper appreciation for isometric training and walk away with actionable strategies to enhance their own fitness journey, whether as athletes, coaches, or fitness enthusiasts.     Timestamps [01:10] The Power of Isometrics [04:07] Common Mistakes in Isometric Training [06:56] Understanding Isometric Variations [10:12] The Science Behind Isometrics [13:07] Practical Applications of Isometrics [16:22] Isometrics in Rehabilitation [19:13] Advanced Isometric Techniques [22:17] Integrating Isometrics into Training [25:12] Contrast Training and Isometrics [28:00] The Future of Isometric Training [47:39] Setting Standards in Training [50:54] Understanding Injury and Recovery [57:24] The Power of Isometrics [01:03:01] Implementing Isometrics for Performance [01:11:10] Breaking Down Isometric Techniques [01:20:25] Isometrics in Rehab and Warmups [01:30:22] The Future of Isometric Training   Stay Connected   💡 Join the Ronin community for weekly insights, tips, and motivation! 📲 Follow us on Instagram: @oberther @smittydiesel   🌐 Visit Our Website: www.becomingroninpodcast.com   🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you’re taking control of your fitness and personal growth journey! 👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!   Sponsors 💪 Jocko Fuel Shop now and save with code RONIN10! 🛡 Iron Neck Improve neck strength and save 10%! 💧 LMNT Electrolytes Get FREE LMNT with your first order! ❄️ The Plunge Save $150 on the ultimate cold plunge tank!   Support the Show  Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.   Hashtags for SEO #BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast                              

🔗 Subscribe on YouTube   Episode Overview In this episode of Becoming Ronin, OB and Smitty unveil the Ronin Summer Challenge 2025—a collection of must-try fitness challenges designed to test strength, endurance, and mental toughness. From raw strength tests and bodyweight circuits to the ultimate conditioning assessments, they break down each challenge and how lifters of all levels can incorporate them into their summer training.   They discuss strategies for maintaining strength while embracing outdoor workouts, the role of proper recovery, and how tools like the Echo Bike can be used to gauge stamina. The conversation also dives into the importance of community, the mental side of training, and how to adapt challenges for longevity. Whether you're looking for a new benchmark or just a fun way to push your limits, this episode has something for every lifter.       Timestamps [00:00] Anticipating New Summer Challenges [03:35] Maintaining Strength Outdoors [10:33] Introducing the Ronin Summer Challenge 2025 [11:30] Challenge 1: 100 Pull-Ups in 15 Minutes [16:17] Challenge 2: 250 Push-Ups in 25 Minutes [20:53] Challenge 3: Lunges of Death [28:25] Challenge 4: Farmer's Walk for a Mile [34:03] Challenge 5: Three Minute High Plank [34:28] The Importance of Proper Form in Challenges [44:00] Understanding Daily Challenges for Older Lifters [59:55] Evaluating Stamina: The Echo Bike Test   Stay Connected   💡 Join the Ronin community for weekly insights, tips, and motivation! 📲 Follow us on Instagram: @oberther @smittydiesel   🌐 Visit Our Website: www.becomingroninpodcast.com   🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you’re taking control of your fitness and personal growth journey! 👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!   Sponsors 💪 Jocko Fuel Shop now and save with code RONIN10! 🛡 Iron Neck Improve neck strength and save 10%! 💧 LMNT Electrolytes Get FREE LMNT with your first order! ❄️ The Plunge Save $150 on the ultimate cold plunge tank!   Support the Show  Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.   Hashtags for SEO #BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast                              

🔗 Subscribe on YouTube   Episode Overview In this episode, OB and Smitty take on some of the most popular exercises and training methods, ranking them as overrated or underrated based on effectiveness, risk vs. reward, and real-world performance benefits. They break down strength training fundamentals, covering everything from grip strength and rowing techniques to squats, lunges, and injury prevention strategies. Plus, they highlight why some overlooked movements—like pull-ups and chin-ups—deserve more attention. Whether you're a coach or trainee, this discussion will help you train smarter and get the most out of your workouts. Tune in to find out if your favorite exercises make the cut!     Timestamps [00:00] Unlocking Strength: What You Need to Know About CPPS Certification [06:54] Coaching Like a Pro: How CPPS Elevates Your Training Approach [12:02] The Fitness Advantage: Why Continuous Learning Separates the Best from the Rest [17:58] Underrated vs. Overrated: Are You Wasting Time on the Wrong Exercises? [33:13] Pull-Ups & Chin-Ups: The Secret to Upper Body Strength Nobody Talks About [39:09] Rowing Mastery: How Proper Technique Transforms Your Strength Gains [41:31] Grip Strength & Injury Prevention: The Overlooked Key to Lifting More Weight [44:21] Why Grip Strength Matters More Than You Think in Strength Training [46:16] Movement Patterns Explained: Train Smarter, Not Harder [49:27] Bulletproof Your Grip: The Most Effective Strength-Building Techniques [51:48] Bent Over Rows: Are You Maximizing Their Benefits? [55:54] Lat Pulldown Secrets: How to Get More Out of Every Rep [59:16] Stronger Shoulders & Arms: Expert Tips for Maximum Growth [01:07:51] Squats & Deadlifts: The Foundation of Strength and Power [01:18:39] Lunges & Split Squats: The Ultimate Guide to Lower Body Development     Stay Connected   💡 Join the Ronin community for weekly insights, tips, and motivation! 📲 Follow us on Instagram: @oberther @smittydiesel   🌐 Visit Our Website: www.becomingroninpodcast.com   🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you’re taking control of your fitness and personal growth journey! 👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!   Sponsors 💪 Jocko Fuel Shop now and save with code RONIN10! 🛡 Iron Neck Improve neck strength and save 10%! 💧 LMNT Electrolytes Get FREE LMNT with your first order! ❄️ The Plunge Save $150 on the ultimate cold plunge tank!   Support the Show  Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.   Hashtags for SEO #BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast