Becoming Ronin

🔗 Subscribe on YouTube   Episode Overview In this episode of Becoming Ronin, OB and Smitty dive into the evolution of training, from innovative equipment to adapting workouts for any environment. They discuss the rise of flow training, the benefits of building a home gym, and the impact of unique tools like the WEC Deck and specialized gym timers. The conversation also covers mechanical advantage drop sets, ab roller core training, and the nostalgic fitness influences that shaped their philosophies. Additionally, OB and Smitty break down effective warm-up techniques, the importance of dynamic stretching, and how to modify training for colder weather. They introduce the concept of ‘ad sets’ in circuit training and explore the key differences between bodybuilding and powerlifting. Throughout the discussion, they emphasize creativity, adaptability, and the pursuit of continuous improvement in training. Tune in for an insightful conversation packed with actionable takeaways for athletes, coaches, and fitness enthusiasts looking to elevate their approach to training.     Timestamps [00:00] Flow Training and Its Evolution [02:59] Building a Home Gym: Equipment Essentials [05:55] Innovative Training Variables and Techniques [09:27] New Equipment Purchases and Their Benefits [12:03] Exploring Unique Training Tools [14:54] Mechanical Advantage Drop Sets and Their Application [17:48] The Importance of Timers in Training [21:08] Core Training: The Ab Roller Experience [23:52] Nostalgia in Fitness: Influences and Inspirations [27:02] Modern Training Techniques and Their Roots [36:31] Training Adaptations in Cold Weather [39:21] Innovative Warm-Up Techniques [42:09] Dynamic Stretching and Strength Training [45:22] Ad Sets: A New Approach to Circuit Training [51:33] Intentional Training: The Bodybuilder vs. Powerlifter Debate [58:04] Strength vs. Athletic Performance: Finding Balance       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 relationship between strength training, mobility, and flexibility. They break down the critical differences between mobility and flexibility, emphasizing the role of resistance training in improving movement quality. The discussion highlights the importance of understanding joint mechanics for injury prevention and performance enhancement while exploring the dynamic role of fascia in movement and proprioception. They also address hypermobility, the shift from momentum-based to intentional training, and practical strategies for integrating mobility work into strength programs. Coaches and fitness enthusiasts alike will gain insights into simplifying assessments, prioritizing movement quality, and adopting a well-rounded approach to long-term training success.     Timestamps [00:00] The Journey of Fitness and Knowledge [06:07] Strength’s Role in Injury Prevention [11:46] How Resistance Training Improves Flexibility [18:01] Identifying and Addressing Movement Limitations [24:10] Rethinking Movement Assessments [29:47] Why Building Movement Capacity Matters [35:55] The Key to Longevity in Training [43:02] Joint Mechanics and Their Role in Strength Training [49:13] Understanding Fascia’s Impact on Movement [55:20] The Connection Between Proprioception and Fascia [01:01:19] Hypermobility Risks and Training Considerations [01:07:33] Shifting from Momentum to Intentional Training [01:13:17] Expanding Strength Training into New Planes of Motion [01:19:23] Practical Applications for Integrating Mobility and Strength       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 compelling episode of Becoming Ronin, we sit down with Jason Lacayo, a former SWAT operator turned mental health outreach officer, to explore the critical intersection of physical preparedness, mental resilience, and spirituality. Jason brings a wealth of experience from his years in law enforcement, where he has not only faced the physical demands of tactical operations but also the unseen battles of trauma and mental health that come with the job. Jason’s journey from the high-intensity world of SWAT operations to becoming an advocate for mental well-being offers a powerful message for those striving to balance strength—both inside and out. In our discussion, he opens up about the challenges first responders face, the stigma around seeking help, and how adopting a proactive approach to fitness and mental health can be transformative. Throughout the conversation, Jason emphasizes the importance of functional fitness tailored for first responders, equipping them to perform their duties effectively while mitigating the long-term physical and emotional toll of the job. He also delves into the significance of spirituality and mindset in overcoming adversity, sharing how his faith and influences such as Jordan Peterson, Stephen C. Meyer, and Lee Strobel have helped him navigate life’s challenges. A key takeaway from this episode is Jason's call for authenticity—whether in training, personal growth, or social media. He stresses the need to be real and relatable in today’s digital age, inspiring others to prioritize their health and well-being with integrity and purpose. Jason’s message aligns perfectly with the Becoming Ronin philosophy of self-mastery, personal growth, and disciplined development. His experience and insights offer valuable lessons for those seeking to build resilience, overcome obstacles, and lead a life of purpose. Whether you're in law enforcement, fitness, or simply striving to become a stronger version of yourself, this episode provides actionable takeaways that can help you on your journey. Tune in to hear Jason’s inspiring story and learn how you can take control of your mental and physical well-being, embrace authenticity, and find strength through adversity.     Timestamps [00:00] Meet Jason Lacayo: From SWAT to Mental Health Advocacy [03:07] From Tactical Operations to Mental Health Outreach [05:54] Battling Inner Demons: Jason's Personal Mental Health Struggles [08:01] First Responders and Trauma: How to Cope and Heal [13:21] Breaking Barriers: Encouraging First Responders to Seek Help [16:04] Stronger Body, Stronger Mind: The Role of Fitness in Mental Health [22:00] Faith and Spirituality: Finding Strength Beyond the Physical [29:03] Mindset is Everything: Overcoming Life’s Challenges [35:16] Building Endurance: Fitness Strategies for First Responders [39:34] Motivating First Responders: How to Inspire a Training Culture [44:21] Functional Fitness for the Frontlines: Why It Matters [49:50] Keeping It Real: Authenticity in Social Media [54:01] Looking Ahead: Jason's Future Projects and Goals     Connect with Jason Lacayo  Stay connected with Jason and follow his journey as he continues to inspire and advocate for mental health awareness, fitness, and resilience among first responders. Instagram: @therealjumpmanjay Whether you're a first responder, fitness enthusiast, or someone looking for inspiration, Jason's content provides valuable insights into mental and physical well-being. Reach out, follow, and be part of his mission to empower others.     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 are joined by their Jiu-Jitsu coach, Josh Lange of Corazon MMA, to explore the journey of personal growth through Jiu-Jitsu. Together, they celebrate Smitty's accomplishment of earning his blue belt and dive into the essential components of strength training, flexibility, and the mental aspects of training. The discussion emphasizes the balance between tension and relaxation in movement, the importance of enjoyment in training, and the role of effective coaching in guiding students. Josh shares his insights on mastering fundamental concepts, maintaining a beginner’s mindset, and fostering a positive learning environment. The conversation also highlights the strong sense of community within Jiu-Jitsu, where practitioners support one another on the shared path of continuous improvement.   Timestamps [00:00] Celebrating Achievements in Jiu-Jitsu [06:09] Strength Training and Flexibility [11:54] Mental Game and Personal Growth [18:12] Flow vs. Smash in Jiu-Jitsu [23:50] Understanding Tension and Relaxation [35:46]] Finding Connection in Jiu-Jitsu [43:12] The Evolution of Coaching [49:42] Embracing the Beginner's Mindset [56:19] The Journey of Continuous Improvement       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 kick things off by sharing some heartfelt reflections on their Christmas traditions and the deeper meaning of family during the holidays. The conversation transitions into a lively discussion about HYROX, a trending fitness challenge and training style. They break down its pros and cons, comparing its safety and effectiveness to other popular fitness programs like CrossFit, offering valuable insights for anyone considering it. Shifting gears, OB and Smitty tackle the crucial elements of starting and running a gym. They stress the importance of starting small, having a clear vision, and embracing the inevitable challenges that come with building a business. The second half of the episode dives into the art of coaching and the power of public speaking. Drawing from their personal journeys, OB and Smitty share strategies for overcoming public speaking anxiety and delivering knowledge in a way that resonates. They also discuss investing in coaching education to create a standardized training roadmap that elevates the quality of client experiences. From balancing coaching responsibilities with business ownership to battling imposter syndrome, the duo explores the mindset needed to thrive in the fitness industry. They wrap up by sharing their favorite books for new business owners and the importance of finding inspiration to keep evolving as a coach and leader. This episode is packed with actionable takeaways for coaches, gym owners, and anyone striving for mastery in their craft.   Timestamps [00:00] Christmas Reflections and Family Traditions [17:58] Starting Your Own Gym: Key Considerations [32:27] Overcoming Public Speaking Anxiety [39:58] Creating a Standardized Training Roadmap [45:40] The Balance of Coaching and Business Ownership [50:50] Finding Inspiration in Coaching [58:44] Confronting Imposter Syndrome       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                              

In this enlightening discussion, Chris McGowan, an IFBB pro athlete and coach, shares his expert insights on maintaining a positive mindset during the challenging holiday season. The conversation kicks off with a lighthearted debate about the merits of oatmeal versus chocolate chip cookies. Chris discusses essential nutrition tips, stress management for competitors, and the importance of flexible dieting. He also emphasizes the significance of mental toughness, the psychological challenges post-competition, and effective training methodologies that optimize strength and resilience.

🔗https://youtube.com/@becomingroninpodcast?si=KSmhTMvmrW5JfhXg     Overview: In this conversation, OB and Smitty discuss their experiences with community involvement during a wildfire crisis, the importance of overcoming gym anxiety, and share personal stories about their hardest workouts. They emphasize the significance of connection, self-perception, and the mental barriers that often hold individuals back from fully engaging in new experiences. In this conversation, OB and Smitty delve into the physical and mental challenges of intense workouts, particularly focusing on the Widowmaker workout and its grueling nature. They share personal experiences of exhaustion from firefighting and discuss various training methods, including strongman techniques and homemade gym equipment. The importance of diverse coaching experiences is highlighted, along with practical advice for adjusting training for BJJ and MMA. The conversation wraps up with reflections on resilience and the joy of training.     Timestamps:   [00:00] Community and Connection in Crisis [08:10] Overcoming Gym Anxiety [27:54] The Hardest Workouts: Personal Challenges [34:54] The Widowmaker Workout Explained [41:06] The Glory Days of Training [47:52] Homemade Training Equipment Solutions [52:54] Adjusting Training for BJJ and MMA [01:00:53] Building Resilience Through Consistent Training       📌 Connect with Us: Subscribe to the Becoming Ronin Podcast for weekly doses of motivation and inspiration. Join our community on [Instagram (OB) https://www.instagram.com/oberther/  https://www.instagram.com/smittydiesel/ and share your journey with us using #BecomingRonin100.   🔗 Connect with Us:  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/   📱 Instagram:  @oberther @smittydiesel   🌐 Website: https://www.becomingroninpodcast.com/   👍 If you found this episode valuable, give it a thumbs up, subscribe for more insightful content, and share it with those on the journey to transforming their lives through enhanced self-mastery. Let's empower each other on the path to becoming our best selves! 💪   #BecomingRonin  #FitnessProgramming #WorkoutTips #OnlineTraining #FitnessJourney #FundamentalMovements #OptimalProgramming #WorkoutVolume #EmpowerYourFitness       SPONSORS:   Jocko Fuel https://jockofuel.com/?ref=xgsWFwqMzvQtsD Code RONIN10   Get 10% Off The Iron Neck: https://www.iron-neck.com/discount/AFFILIATE?rfsn=7380568.84f9bc2&utm_source=refersion&utm_medium=affiliate&utm_campaign=brian.oberther     Get FREE LMNT with your first order! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther   Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN              

  🔗https://youtube.com/@becomingroninpodcast?si=KSmhTMvmrW5JfhXg     Overview:   Join OB and Smitty as they take a reflective dive into some of the most powerful lessons they've shared in past episodes. This conversation explores the transformative impact of passionate leadership, why diverse training modalities matter, and the essential role of natural hormones—unpacking the risks of early testosterone replacement therapy (TRT) for young men.    From here, they provide actionable productivity tips to streamline project management and then pivot to foundational strength standards for young athletes, where they highlight the importance of mastering technique for long-term success. In a unique blend of personal stories and professional insights, OB and Smitty discuss how to design a beginner-friendly 12-week program that keeps fitness fun and engaging. They also cover the power of push-ups in building upper body strength, the life-changing lessons from jiu-jitsu, and the value of commitment to a community. Whether you're a coach, athlete, or simply passionate about self-mastery, this episode offers valuable takeaways to apply in both your fitness journey and personal growth.     Timestamps: [0:00] Jocko Fuel [1:30] Lessons From David Weck [4:23] The Power of Passionate Leadership [7:37] Training Modalities Unlocked: A Strategic Approach [10:27] TRT Pitfalls: Preserving Health for Young Men [13:42] Harnessing Natural Hormones for Strength and Vitality [16:31] Wisdom in the Trenches: Learning Through Experience [19:19] Project Management Mastery: Productivity that Sticks [22:31] Setting Standards: Building Strength in Young Athletes [38:19] Form First: Mastering Technique in Strength Training [41:11] Building Resilient Upper Body Strength [45:30] Strength Milestones: Progression for Young Athletes [51:32]  Program Design for Beginners [1:01:38] Jiu-Jitsu’s Role in Self-Mastery [1:11:52] The Power of Community     📌 Connect with Us: Subscribe to the Becoming Ronin Podcast for weekly doses of motivation and inspiration. Join our community on [Instagram (OB) https://www.instagram.com/oberther/  https://www.instagram.com/smittydiesel/ and share your journey with us using #BecomingRonin100.   🔗 Connect with Us:  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/   📱 Instagram:  @oberther @smittydiesel   🌐 Website: https://www.becomingroninpodcast.com/   👍 If you found this episode valuable, give it a thumbs up, subscribe for more insightful content, and share it with those on the journey to transforming their lives through enhanced self-mastery. Let's empower each other on the path to becoming our best selves! 💪 #BecomingRonin  #FitnessProgramming #WorkoutTips #OnlineTraining #FitnessJourney #FundamentalMovements #OptimalProgramming #WorkoutVolume #EmpowerYourFitness       SPONSORS: Jocko Fuel https://jockofuel.com/?ref=xgsWFwqMzvQtsD Code RONIN10   Get 10% Off The Iron Neck: https://www.iron-neck.com/discount/AFFILIATE?rfsn=7380568.84f9bc2&utm_source=refersion&utm_medium=affiliate&utm_campaign=brian.oberther   Get FREE LMNT with your first order! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther   Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN              

Episode #131 David Weck’s Game-Changing Training Methods: Rethinking Strength and Movement   🔗https://youtube.com/@becomingroninpodcast?si=KSmhTMvmrW5JfhXg     Overview:   In this episode, David Weck, creator of The Weck Method, dives into his groundbreaking approach to strength and conditioning, challenging traditional fitness concepts. Weck explores the power of functional movement and reveals how understanding biomechanics can transform athletic performance. From his innovative "head over foot" concept in gait mechanics to the development of the BOSU ball and pulsars, Weck shares how these tools enhance balance, core stability, and plyometric training. He also discusses the balance between stability and movement, the role of ropes in training, and how his method integrates Eastern and Western philosophies to optimize performance and personal growth.   Timestamps:   [00:00] Unlocking Self-Mastery: The Mindset Behind Fitness [02:57] Meet David Weck: Fitness Innovator Changing the Game [06:00] How Biomechanics Shape Athletic Performance [09:10] Breaking Tradition: The Evolution of Training Methods [12:01] Core Stability vs. Core Strength: A Fitness Revolution [14:58] Controversy and Criticism: Challenging the Fitness Status Quo [18:00] The BOSU Ball Story: Innovation That Changed the Industry [20:51] Why Balance is Key to Athletic Training [23:51] Jiu-Jitsu Lessons: Mastering Control and Discipline [26:59] Embracing Change: Fitness Innovation for the Future [32:35] Upper Body Balance: The Secret to Better Performance [35:11] Behind the BOSU Ball: Its Evolution and Purpose [38:31] Injury Prevention: The Science of Movement [43:57] The "Head Over Foot" Secret to Perfect Gait [51:26] Revolutionizing Strength: New Training Paradigms [59:33] The Power of Pulsars: Boosting Plyometric Training [01:00:31] Force and Triangulation: The Hidden Keys to Strength [01:02:22] Blending East and West: A New Approach to Fitness [01:03:49] Ropes in Training: Why They Matter More Than You Think [01:06:37] Software vs. Hardware: Reprogramming Athletic Performance [01:09:09] Movement and Communication: The Unseen Connection [01:10:02] Stability vs. Stiffness: Which One Matters? [01:12:53] Elastic Training: Unlocking Hidden Benefits [01:16:41] Speed and Movement: The Science Behind Faster Athletes [01:19:43] Conquering Negativity: Trust Yourself to Win   You can find more about David Weck and his innovative training methods on his official website: www.weckmethod.com. Follow David Weck on social media: Instagram: @thedavidweck Facebook: David Weck YouTube: Weck Method Stay updated on his latest developments and insights in fitness and movement!   📌 Connect with Us: Subscribe to the Becoming Ronin Podcast for weekly doses of motivation and inspiration. Join our community on [Instagram (OB) https://www.instagram.com/oberther/  https://www.instagram.com/smittydiesel/ and share your journey with us using #BecomingRonin100.   🔗 Connect with Us:  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/   📱 Instagram:  @oberther @smittydiesel   🌐 Website: https://www.becomingroninpodcast.com/   👍 If you found this episode valuable, give it a thumbs up, subscribe for more insightful content, and share it with those on the journey to transforming their lives through enhanced self-mastery. Let's empower each other on the path to becoming our best selves! 💪   #BecomingRonin  #FitnessProgramming #WorkoutTips #OnlineTraining #FitnessJourney #FundamentalMovements #OptimalProgramming #WorkoutVolume #EmpowerYourFitness       SPONSORS:   Jocko Fuel https://jockofuel.com/?ref=xgsWFwqMzvQtsD Code RONIN10   Get 10% Off The Iron Neck: https://www.iron-neck.com/discount/AFFILIATE?rfsn=7380568.84f9bc2&utm_source=refersion&utm_medium=affiliate&utm_campaign=brian.oberther   Get FREE LMNT with your first order! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther   Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN              

Dive into the art of leadership with a focus on communication and empathy. Discover common pitfalls leaders face, like communication breakdowns, and the paramount importance of accountability. The hosts stress recognizing potential in team members while promoting a culture of trust and safety. They share personal insights into the ongoing journey of personal growth, emphasizing that effective leadership fosters collaboration and understanding. Tune in for actionable strategies to enhance productivity and create a supportive environment!