Becoming Ronin

Overview: OB and Smitty and back from Columbus, Ohio where they attended the SWIS Symposium and taught the most recent CPPS. The SWIS symposium is one of the biggest gatherings in the fitness industry where all the world’s best coaches, trainers, therapists, and researchers come together and present cutting edge knowledge and findings. In this episode Smitty and OB recap and share all of their top tips and lessons learned from the hours of notes compiled.   Timestamps: [0:00] Intro [2:00] Smitty is in Love (with @kennysantucci) [7:05] CPPS Review [14:53] SWIS Symposium [16:28] Matt Wenning - Advanced Squat Assessment [23:19] Multiple Streams of Revenue - Eoin Lacey [35:00] Sled Training Master Class - Joe Defranco @defrancosgym [41:24] Flexibility -  @jujimufu (Jon Call) [54:44] Maximizing Breathing Capacity - Paul Gange     Connect with Us! Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com   (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com       EXTRAS   Buy a Ronin Hoodie or T-Shirt! https://www.bonfire.com/becoming-ronin/     Blood Panel with Inside Tracker: https://www.insidetracker.com     CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/   Team Forever Strong: Https://trainheroic.com/foreverstrong   Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com   (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com   Order LMNT! (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

Overview: In today’s episode, we bring you to our very first female guest; Mandy Grierson. Mandy is a women’s health expert as well as pre and post natal certified. Mandy brings a unique perspective to the podcast as we chat about some major issues plaguing women’s health as well as psychology behind a females training success.    Mandy also discusses auto regulation, hormone tracking, and some of the big corrective exercise criteria that you should know when training females.   If you are a female that is into training, or a male trainer, or just a dad with a daughter - there are plenty of takeaways in this episode!   Timestamps: [0:00] Intro [3:43] Mandy’s Background [8:00] Common Issues with Women in Training [11:50] Autoregulating Workouts for Females [15:40] Body Positivity [22:11] Why Training Is Important to Women [27:53] Respecting Hormones when Training [33:09] Tracking Cycles to Optimize Training [36:52] Common Mistakes Made By Women [41:31] How to Tell If Your Pelvic Floor is Dysfunctional [46:09] Rectus Diastasis [49:06] Carefully Setting Goals [53:00] Don’t Find Your Worth In Your Weight [1:00:05] Advice on Training Women   Mandy’s IG: @manders1289 @manders.fit89     EXTRAS   Buy a Ronin Hoodie or T-Shirt! https://www.bonfire.com/becoming-ronin/   Blood Panel with Inside Tracker: https://www.insidetracker.com   CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/   Team Forever Strong: Https://trainheroic.com/foreverstrong   Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com   (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com   Order LMNT! (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

Overview: In today’s third installment of “Quick Fix,” we are joined by Mandy Grierson, a women’s health expert with a unique training experience. With Mandy’s help, Smitty and OB quickly answer the most questions we’ve ever covered in one episode. These questions range from training tips, guilty pleasures, the upcoming Ronin Retreat, and much more. Connect with Mandy: @manders1289 @manders.fit89   Timestamps: [0:00] Intro [1:30] Palms Up for Band Pull Aparts [3:30] Building Aerobic Capacity with Strength Circuits [4:05] Best Short on Time Workout [5:30] Best Exercise for Each Body Part [6:00] Guilty Pleasure [6:30] Why Smitty Doesn’t Sell Diesel Merch [7:58] Best Rep Ranges for Building Muscle [9:58] When is the Ronin Retreat [11:20] Difference Between Bird Dogs and Dead Bugs [12:45] Looking to Grow Youtube and Podcast [14:48] Three Favorite Training Books [20:30] Watched Any Good Documentaries Lately [24:30] Favorite Core Exercise   EXTRAS Buy a Ronin Hoodie or T-Shirt! https://www.bonfire.com/becoming-ronin/   Blood Panel with Inside Tracker: https://www.insidetracker.com   CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/   Team Forever Strong: Https://trainheroic.com/foreverstrong   Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com   (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com   Order LMNT! (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

Overview: We’re are honored to bring one of the most genuine coaches in the Industry into the Ronin Community. Ben Anderson is the owner of Breakthrough Strength and Conditioning and specializes in training youth athletes. Ben takes his experience as an ex-professional basketball player along with his mastery in the CPPS curriculum, and combines it with his authenticity and empathy to change the lives of every client who has the benefit of working with him. This episode goes beyond training principles and highlights the importance of self-mastery, personal development, and thinking outside of the box when implementing effective training for kids.  If you are a parent, coach, or trainer, this podcast is incredibly valuable.   Timestamps: [0:00] Intro [5:40] Rapid Fire [12:42] Why Train Youth Athletes? [21:00] What do Most People Get Wrong with Training Athletes [23:00] Tempo and Contrast Training for Youth Athletes [26:10] Creating Buy In When Training Kids [34:14] Finding Balance When Running a Business [38:40] Overcoming Obstacles In Life [54:17] Signs of a Quality Youth Coach     Connect with Ben on Instagram: @breakthroughSC   EXTRAS Buy a Ronin Hoodie or T-Shirt! https://www.bonfire.com/becoming-ronin/   Blood Panel with Inside Tracker: https://www.insidetracker.com   CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/   Team Forever Strong: Https://trainheroic.com/foreverstrong   Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com   (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com   Order LMNT! (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

Overview: In our second installment of “Quick Fix” Smitty and OB take to the listener submitted questions.  OB and Smitty start by talking about what leadership means to them. Tips from their experience running businesses, and their top resources to learn more about learning leadership qualities. Secondly the guys tackle an all too common reality: Man Boobs (MOOBS). Their answer ranges from hormones, blood panels, lifestyle, nutrition and more. Then they discuss their top three ways to build up the bench press and even include some trouble-shooting tips for addressing your own bench press problems. Lastly, they cover variables that separate free weight training from training with machines and cables and top pros and cons of both.   Timestamps: [0:00] Intro [1:10] Top Leadership Resources (@valdovinosjavier) [7:30] Are Your Hormones Causing Man Boobs (@vincesharp101) [11:11] Tip to Avoid the 2 pm Crash [17:11] Best Supplementals to Build the Bench Press [24:21] Machines Vs Freeweights   EXTRAS Buy a Ronin Hoodie or T-Shirt! https://www.bonfire.com/becoming-ronin/   Blood Panel with Inside Tracker: https://www.insidetracker.com   CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/   Team Forever Strong: Https://trainheroic.com/foreverstrong   Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com   (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com   Order LMNT! (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

Overview: In today’s episode, we are honored to have Josh Lange on the show. Josh is a business owner, former MMA fighter,  jiu jitsu black belt, and a modern philosopher. This episode touches on what Jiu Jitsu means and how it leads to self-mastery, but dives way deeper as Josh does a fantastic job at “zooming out” to see the big picture. Emotional control, fitness, connectedness, and finding balance are all major take aways from our discussion with our friend Josh. Follow Josh: @corazonmartialarts   Timestamps: [0:30] Breathing and Jiu Jitsu [6:25] Smitty’s Embarrassing Jiu Jitsu Experience [10:57] Jiu Jitsu Principles [20:30] Lessons with Ego [23:10] What Makes a Good Jiu Jitsu Athlete [30:10] Handling Yourself Outside of the Gym [35:05] German High Volume Training [46:50] Daily Meditating [55:30] Controlling Your Emotions [59:10] Background in MMA [1:06:00] Overcoming Obstacles in Your Journey [1:11:07] Advice for Those Looking to Start Their Journey   EXTRAS CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (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

Overview: Episode 38 marks the very first segment of “Quick Fix.” Due to the influx of listener questions on Instagram, Smitty and OB will be adding a separate episode each week in addition to the normal episode, that will be dedicated to answering your questions in a semi-rapid fire style. If you’re someone that doesn’t have time to listen to a full hour episode or have an extremely short attention span, these episodes are for you! In the very first segment of Quick Fix, Smitty and OB talk about things training precautions for morning training, top movements that cause injury if not performed properly, and some very useful tips for recovery and fat loss.  Submit all questions for future Quick Fix episodes to our Instagrams: @oberther @smittydiesel Timestamps: [0:30] Precautions When Training In the Morning [9:21] Top Movements that Cause Injury [18:06] Are Grappler Squats the Devil? [19:00] Best Exercise For Recovery Day [20:40] Fat Loss Tips   EXTRAS CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (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

OVERVIEW In our third segment of “Everything You Need to Know” Smitty and OB dive into an often overlooked aspect of training; the warm up. Even those that do take the time to warm up are often neglect a true format and end up wasting time. In this episode Smitty and OB cover everything from SMR, breathing, corrective exercise, the central nervous system, assessment and more. Smitty even lays out his eight phase protocol he uses with all of his high level athletes. Be sure to give this a listen before your next workout and stay tuned until the end for an exclusive announcement! TIMESTAMPS [0:00] Shooter’s Gauntlet [7:32] Warming Up [15:50] How Pain Changes the Brain [19:37] Taking the Neural E-Brake Off [34:47] Take Care of Your Hot Spots [39:22] How to Design Your Warm Ups [45:00] Diaphragmatic Breathing [48:31] How to “Autoregulate” Your Workouts [1:02:00] Turning Up CNS Intensity Before the Workout [1:07:00 Real World Example of The Warm Up Protocol   EXTRAS Shooter’s Gauntlet: https://www.shootersgauntlet.com   CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/   Team Forever Strong: Https://trainheroic.com/foreverstrong   Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com   (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com   Order LMNT! (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

OVERVIEW Today’s episode is another round of OB and Smitty thinking through listener submitted questions. They start by talking about breathing, bracing, and CO2 tolerance. Then they dive into some nitty gritty training questions about injures, imbalances, form breakdowns, and even analyze a listeners squat video submission. A question about grip training sparks the memory of a classic Smitty training story before rounding out the episode with tips on training for grappling.   TIMESTAMPS [0:00] Intro [1:25] Memorial Stair Climb [9:30] Box Breathing [12:55] Co2 Tolerance Test [16:45] How OB Rehabbed His Neck Injury [26:00] Smitty and OB analyze a listener’s squat video [32:30] Best Way to Brace for a Squat [35:20] Focusing on End Range Isometrics [44:22] Weakness At The Bottom of the Bench Press [50:15] Smitty’s Farmer’s Walk Story [57:20] How to Train Muscular Imbalances [1:01:33] Best Exercise for Grapplers     EXTRAS CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (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  

OVERVIEW In the second series of Everything You Need to Know, Smitty and OB have decided to take a deep dive into a highly requested subject: productivity. Telling people to prioritize, plan, and execute it much like telling a sports team to just score more points than the other team. Much of the information is oversimplified to the point where it doesn’t work. In this episode, Smitty and OB outline some of the major considerations to avoid procrastination and some big science-backed tips to systematically break down your projects and attack your goals.   TIMESTAMPS [0:00] Intro [5:37] OB and Smitty’s Personal Notes on Productivity [10:04] The Three Types of Procrastination [13:48] How Your Environment Affects Workflow [16:10] Awareness of Habits [26:35] How to Construct BETTER “To-Do” Lists [29:00] Time Blocks [37:00] How to Make Projects Manageable  [44:00] Pleasure vs. Enjoyment [52:00] Binaural Beats [56:10] Take Aways    EXTRAS Increase Focus with Binaural Beats: https://www.youtube.com/watch?v=F5Tt3LoygCQ CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (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