Becoming Ronin

OVERVIEW Smitty and OB are honored to bring Chris McGowans exercise to Becoming Ronin listeners. Chris is an IFBB pro bodybuilder, transformation specialist, and nutrition expert.  In today’s episode Chris outlines how he caters nutrition plans for his client, some of the biggest myths when it comes to dieting, and a few big pitfalls people fall into when focusing on nutrition. TIMESTAMPS [0:00] Intro [2:01] Rapid Fire Questions [9:30] Morning Routine [15:30] The Main Factor In Nutrition [18:50] Immediate Signs Of Success [28:26] Adherence to Nutrition [32:36] A Big Problem When People Set Macros [39:14] Biggest Dieting Myths [44:26] What To Do When Progress Stalls [47:09] Getting Lean to Add Muscle [49:00] A Big Mindset Pitfall [53:11] Overcoming Major Obstacles   Chris McGowan’s social: https://mcgowanfitness.com https://www.instagram.com/mcgowanfitness/   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

First things first! If you’re a coach, trainer, physical therapist, a parent, or just someone who loves fitness, this is your chance to join us in October for the best training certification in the industry! The CPPS Level 1 certification will be held on October 27 at EliteFTS in Ohio. Check out the details in the show note links! Todays episode is born from listener feedback. The listeners have reported to Smitty and OB that they would love deeper dives on some of the topics they discuss. In response to this request, Smitty and OB are starting a NEW SERIES unimaginatively called “Everything You Need to Know!” In this series, Smitty and OB will comprehensively cover new topics in each episode starting with the often misunderstood Contrast Training as it relates to athletic performance. In this episode, the guys answer a couple of warm-up questions, including exercises that target the obliques, and what to do if you feel shoulder pain when benching. If you’re a coach looking to implement contrast training or you want to spice up your training, be sure to listen to this episode! *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro and Upcoming CPPS [6:24] Exercises that Target the Obliques [17:20] How To Fix Shoulder Pain with Bench Pressing [22:52] Everything You Need to Know (EYNTK) About Contrast Training [33:00] Supra-maximal Training [39:30] Triphasic Training [41:25] French Contrast Training [44:00] Supertraining  [48:48] The Eccentric Connection to Explosiveness [52:19] Bridging the Gap Between Performance Characteristics [57:10] Know These Rules Before Contrast Training [1:05:00] The Dichotomy of Being A Good Coach IMPORTANT LINKS CPPS at ELITEFTS (Day Before SWIS) Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!) OB's Instagram Smitty's Instagram Infinity Athletics (Ithaca) RESOURCES Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)  

Today we’re joined by our good friend, Josh Comitale. Josh is a 14-year veteran of the Troy, NY Police Department. Smitty and OB inquire about Josh’s experience in law enforcement and his early career. Josh then covers in gripping detail, his role in the 2015 officer-involved shooting, what it was like mentally, and the road to recovery. As usual, lots of lessons to be learned so don’t miss a second! Josh's story will have you on the edge of your seat from the very first minute! *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [1:00] Rapid Fire Questions [8:23] Becoming a Cop [13:33] Early Career [15:10] How Bail Reform Affects Policing [19:11] Defunding the Police [23:20] Is More Training the Answer? [27:53] Answering Calls [32:24] Officer Involved Shooting [53:00] PTSD [1:06:00] Lessons Learned IMPORTANT LINKS Security Camera Footage of Josh's Incident Josh Comitale Instagram Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!) OB's Instagram Smitty's Instagram Infinity Athletics (Ithaca) RESOURCES Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)

Today, Smitty and OB are honored to be joined by Infinity Coach, Cory Comitale. Cory is brining the Ronin community his guidelines for how he creates his perfect morning routine. The Ronin listeners are no strangers to the connection between owning your morning and self-mastery. Secondly, Smitty gets OB’s and Cory’s thoughts on his rules for longevity. The guys talk through all the things Smitty wishes he knew early on in his career and is now passing on as sage advice for training success. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Team Forever Strong [1:50] The 20-20-20 Rule for Morning Routines [11:51] The Truth Behind Tracking Calories [28:00] Imperfect Training is Better Than No Training [31:30] Smitty and OB Debate Longevity [34:15] Choose the Exercise to the Person [35:30] Improved Technique as Progression [36:40] Don’t Use First Exercise as Warm Up [43:30] No Failed Reps [47:40] Incorporating Unilateral Training [52:46] Cycling Barbell Out of Your Program IMPORTANT LINKS Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!) OB's Instagram Smitty's Instagram Infinity Athletics (Ithaca) RESOURCES Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)

Today’s show is all about you, the listener! First, Smitty announces the launch of the new app “Team Forever Strong” - a new training app that will deliver customized “DeFranco/Diesel” programming, right to your phone (52-weeks/year round). Then Smitty and OB ask each other questions from this week's Instagram Q&A and cover everything from shoulder mobility, sled work, back training, and even a couple of embarrassing moments. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Powerlifting Meet [4:10] Team Forever Strong Programming [13:00] Keep it Clean with Cluster Sets [15:00] Polarized Training [27:44] First Reaction to Q&A Questions [29:38] Make Light Weight Feel Heavy [36:00] The Key To Regaining Shoulder Range of Motion [39:01] Embarrassing CPPS Moment [41:00] How to Implement Sled Work For Strength [48:40] Back Raise vs Reverse Hyper for Low Back IMPORTANT LINKS Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!) OB's Instagram Smitty's Instagram Infinity Athletics (Ithaca) RESOURCES Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)    

This week’s episode kicks off with a Smitty and OB answering listener submitted Q&A's. Smitty and OB exchange questions from Instagram and give their thoughts sled dragging, reverse hypers, how to build muscle, and much more.  Lastly, Smitty dives into one of his favorite stories that closely represents his journey in overcoming resentment. He tells the story of Wayne Dyer's, 'My Greatest Teacher.' This amazing journey provides so many insights into how you can overcome your past, let go of resentment, and finally live without boundaries. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [3:00] “Giant Sets” for Hypertrophy [6:10] Programming sled drags on Deadlift Day [9:10] Building Calves by Changing Toe Angle [10:30] Best Sled to Buy [11:49] Best Bang for Buck Exercises [14:23] My Greatest Teacher [17:56] How “Phase Shifts” Change Your Path [29:30] The Only Two Reasons for Resentment [37:00] How to Overcome Resentment RESOURCES Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)  

Smitty and OB are extremely excited and honored to bring Becoming Ronin listeners, strength coach, entrepreneur, and nutrition pioneer, Mike Dolce. Mike is a breath of fresh air in an industry full of untruths and misconceptions. Mike’s brass tax approach is nothing but empowering and honest. In this episode the guys briefly discuss Mike’s humble beginnings, then dive deep on high level coaching, an extreme ownership approach with nutrition, and much needed industry financial advice. This episode is a kick in the pants while giving a peek 'behind the curtains' on the mindset of a world renown coach. Get your note pad ready for this episode! *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [7:30] Mike’s Unique Background [17:20] Mike’s Current Outlook on Coaching [20:00] Is balance possible with excellence? [30:10] Early Career Mistakes [32:30] Transitioning from Coach to Athlete [39:40] Becoming MMA Coach of the Year [42:00] The Difference Between Training Athletes and Gen Pop [47:51] Where to Start With Nutrition [59:10] How to Combat Common Nutrition Mistakes [1:04:19] Where Most Go Wrong with Fasting [1:07:00] Three Weeks to Shredded [1:19:34] How to Take Back Your Finances RESOURCES Mike’s Main Website Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)  

In today’s episode, we are honored to talk shop with Tony Gentilcore. Tony starts out discussing his beginnings as a Co-Founder of Cressey Sports Performance. He lets us in on some of the differences between training professional athletes and gen. pop clients, as well as, his unique 'collective' business model. He also gives some sage advice on how to avoid burnout and lean into your hobbies. Finally, in true Ronin fashion, Smitty and OB fire off some rapid fire questions to learn a little more about Tony's life as a Dad and his philosophy about living a simple life. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [6:00] The Trainable Menu for Injuries [17:00] How Tony got his start in the fitness industry [29:00] Tony’s Unique Business Model [33:30] The Difference Between Professional Athletes’ Programs vs. General Population [45:00] Setting Boundaries [50:00] Diversify Beyond Social Media [51:50] Rapid Fire Questions EXTRAS: Tony Gentilcore | Main Website Tony Gentilcore | Instagram Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)  

In today’s episode Smitty and OB get real by diving into some touchy subjects. They start out with a listener question about avoiding an uncomfortable situation which sparks a conversation about always seeking the truth. Second, Smitty asks OB’s opinion on a recent experience he had with a complete stranger. This turns into a dialogue on what it means to be offended and if you should take a chance to say the 'truth' to someone. They wrap the episode up by giving their hot take opinions on 10 debated topics in the industry in an informative way. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [4:00] A truth dilemma [14:00] The Way You Feel vs The Truth [17:00] What does being offended mean? [21:30] The Quickest Way to Lose Energy in a Relationship [26:30] How To Jump Start Someone’s Dead Battery [40:56] Our Hot Takes on Common Fitness Questions TOP 10 HOT TAKES: Battle Ropes Fasted Cardio Carnivore Diet BOSU Ball RDLs vs Kettlebell Swings Chest Supported Row vs Bent Over Row Sumo Deadlifts vs Conventional Deadlifts Barefoot Running vs Running Shoes Band Pull Aparts vs YTWs Hip Thrusts vs Deadlifts EXTRAS: Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank) OB’s Bent Over Row Hack Smitty’s Barefoot Training Article

In today’s episode Smitty and OB give a couple of important updates, then dive straight into three listener questions.  The first question sparks some hilarious stories about a legendary monster that Smitty and OB used to train with - along with some sessions that didn't end well. This rolls right into the guys finally unveiling two iconic challenges known as the Man Maker and Widow Maker. They finish with a hotly debated topic, which is; should you always train for FULL ROM? *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] News [5:00] Intro [8:00] SWIS is coming to the US [14:00] Smitty and OB’s favorite training memories [18:17] The Story of Eli [28:33] Strongman Saturdays  [33:30] Back in the Smitty’s Garage Days [38:10] The Infamous Man Maker Challenge [50:00] Is training to FULL ROM always best? SPONSORS Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 OFF) RESOURCES Pre-Swis | CPPS One-Day Practical EXTRAS OB’s Old School Deadlifts Tony Gentilcore Doing the Diesel Man Maker The Diesel Widow Maker (Ignore the title of video)