Becoming Ronin

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)

In today’s epsiode, the Ronin community is extremely fortunate to spend an hour discussing business, growth, and mindset with one of the fitness industry leaders, Luka Hocevar. Luka is the owner of Vigor Ground Fitness in Renton, WA, as well as, maintains an impressive portfolio in a diverse range of entrepreneurial ventures. In true Ronin fashion, we go well beyond fitness and discuss some of the things that has led to Luka’s success and the major lessons he’s learned from overcoming life’s biggest obstacles. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [4:49] What keeps an entrepreneur busy? [7:55] Training Professional Athletes [11:00] Getting Back to Coaching [14:38] What the next step after being a coach? [17:00] Problems with online training [22:09] How to build a gym into a community [29:00] Celebrating milestones [31:10] Providing options for all skill levels [40:00] Cheat codes for improving connections [45:00] How to stay motivated after finding success [51:00] From organized crime to expanding professionally [59:25] How divorce was an eye opener SPONSORS The Cold Plunge ($150 OFF!) RESOURCES Luka Hocevar's Instagram  

In today’s episode Smitty and OB are excited to announce their first sponsor, The Cold Plunge. They are offering listeners of Becoming Ronin $150 off their first Cold Plunge purchase. The discount link: https://plunge.pxf.io/qnXvLN Smitty then dives into a story that he’s never talked about in regard to being unhappy and the lightbulb moment that snapped him out of it. The guys talk about, 'The Life You Create,' and the importance of using gratitude every single day. Smitty talks about Ronin Challenges and using David Goggins as his inspiration - even though Goggins would NOT approve. Finally, the guys talk about one of the most important factors in growing and being inspired. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Exclusive Discount on Plunge Tanks [5:30] How to artificially induce stress to live a better life [9:10] How Smitty harnesses David Goggins advice when training [12:00] The importance of taking small steps to improve your physical performance [15:09] How to achieve your goals easier with gratitude [22:30] What does it meant to truly be happier? [25:00] Gaining control of your life, empowers you to help others [28:00] The Life I Created for Myself [31:40] Smitty’s best piece of advice for turning it all around [37:35] What you don’t control, you endure [40:35] The biggest parenting fail [42:35] How to become a “luckier” person [45:10] Allowing yourself to be inspired kills the ego RESOURCES: The Cold Plunge ($150 OFF!)

In today’s must-listen episode Smitty and OB quickly recap the Ronin Handbook and give updates on their own journey and progression through each principle. Smitty and OB blooper their way through reading an iTunes review. (Hilarious) Finally, a listener question about material possessions sparks an amazing analysis of a profound Alan Watts teaching that is one of Smitty's favorites. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [5:30] Murph Review [7:52] OB’s Ronin Game Win [10:28] Cold Exposure Updates [14:28] Weekly Planning [15:29] Is Smitty addicted to his phone? [17:50] Pushing yourself once per week [23:19] Smitty and OB fumble their way through reading a iTunes review [26:15] Smitty’s mindset shift in regards to money [33:05] Analysis of Alan Watt's, 'Give it Away' [37:21] Complete Version, Alan Watt's, 'Give it Away.'

In today’s episode, we’re honored to be joined by the infamous NYC Trainer, Kenny Santucci. The guys start off the episode in typical Ronin fashion with some rapid fire life questions. Kenny fields questions about what it was like being a realty TV show star and how he was able to successfully transition out of that lifestyle. Smitty and OB then dive into one of Kenny’s signature events, Strong New York. Kenny talks about the mindset behind running huge fitness events and how important it is to be authentic. They then dive deep into life as an entrepreneur, some of the major obstacles of running a gym, and the best type of marketing tactics to stand out in a crowded market like NYC.  *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [2:18] Rapid Fire Questions [14:38] Dealing with Chronic Back Pain [21:35] Morning Routine [24:45] Strong New York Event [33:18] Being Authentic and Avoid Showing Off’ [38:00] Ownership is the Opposite of Entitlement [39:00] How to Overcome Failure as an Entrepreneur [42:05] How to Stand Out in a Competitive Market [49:48 The Salesmen vs. The Scientist [52:58] Take Care of Your Body, and Living in the Present Moment  RESOURCES Kenny Santucci's Instagram The Strength Club NYC Strong New York