Becoming Ronin

🔗 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                              

🔗 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.