Becoming Ronin

Episode #90 Four Top Tips from Four Fit Pros     Overview: First off we'd like to announce that we are officially up and running on YouTube! If you'd like to watch our podcasts or see bonus content, please feel free to subscribe with the link below! https://youtu.be/8pCk7dGQp34?si=1ZmLkbHmwyHueAmN In today's episode of Becoming Ronin, Smitty, OB, and Chris McGowan listen to 4 tips submitted from industry experts and give their own perspective on each of them. Our tips come from us today from industry leaders Joe DeFranco, Sean Hayes, Dan Goodman, and Josh Sutchar who each give their top pieces of advice after having achieved high levels of success in the fitness industry.     Timestamps: [0:00] Intro [2:31] Joe Defranco’s No Mandatory Exercises [22:48] Sean Hayes Improve Every Day [37:30] Dan Goodman Outrunning Attrition [1:04:20] Josh Sutcher Hiring A Coach   Watch on Youtube and Subscribe! https://youtu.be/8pCk7dGQp34?si=1ZmLkbHmwyHueAmN     SPONSORS:   Jocko Fuel https://store.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     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com 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    

Overview: Join us on "Becoming Ronin," where financial responsibility meets the path to self-mastery. In this insightful episode, we sit down with British HODL, a Bitcoiner, Investor, and educator, to demystify the fascinating world of finance. British sheds light on what Bitcoin truly represents and how it disrupts traditional finance by addressing inherent issues. We dispel prevalent myths and showcase the potential this digital currency holds. British offers invaluable insights, guiding you on how embracing Bitcoin aligns with financial responsibility on your journey to self-mastery. Tune in and step confidently into the evolving landscape of cryptocurrency, empowering yourself with knowledge and sound investment choices.   Timestamps: [0:00] Intro [2:53] Episode Intro [5:00] British’s Journey Into Finance and Bitcoin [8:45] How British was “Orange Pilled” [11:45] Why Bitcoin is So Polarizing [16:00] Elevator Pitch on Bitcoin [17:05 Can Scarcity Go Too Far? [18:45] Is the Middle Class Running Out of Time to Invest [21:30] The Risk of Alternative Stores of Value [28:30] Why You’ll Never Have to Sell [31:20] US Adoption of Bitcoin [34:45] What is an ETF [37:05] What to Expect in the Future [42:53] The Urgency of Bitcoin [45:00] The Fear of the Intangible Asset [49:05] The Parallels of Investing and Fitness [55:00] Recommendations on Continuing Your Education   Watch the Full Interview:         Connect with British HODL:   Youtube Channel: youtube.com/@britishhodl23?sub_confirmation=1           SPONSORS:   Jocko Fuel https://store.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   FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com 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    

Overview: Today we jump into a serious issue that plagues the field of play and haunts strength and conditioning coaches around the world: achilles injuries. This is one of the most common tendon rupture injury in the human body and we believe can largely be prevented. In this episode, we delve into the intricate world of Achilles tendon injuries, shedding light on effective prevention and recovery strategies. The Achilles tendon, a vital structure connecting the calf muscles to the heel bone, is prone to injuries due to its high usage and essential role in daily activities. We explore the common causes of Achilles tendon injuries, ranging from overuse and inadequate stretching to sudden, acute trauma, providing invaluable insights for our listeners to understand the risk factors and make informed decisions to mitigate them. Moreover, we unveil a comprehensive array of preventative measures and recovery techniques that can aid in strengthening and healing the Achilles tendon. From targeted exercises and stretches to lifestyle adjustments, we present actionable steps to help both athletes and the general population maintain optimal tendon health. By arming our audience with knowledge and practical advice, we empower them to proactively care for their Achilles tendon and enhance overall mobility and well-being. Tune in to equip yourself with the tools to conquer Achilles tendon challenges and thrive in an active, injury-free lifestyle. Timestamps: [0:00] Jocko Fuel [2:00] Episode Intro [9:57] Aaron Rogers Achilles Injury [11:41] The Background of the Achilles [13:14] Who’s at Risk? [17:33] How Does the Achilles Become Injured? [38:35] Special Considerations for Rehab [41:51] The Corrective Protocol         SPONSORS:   Jocko Fuel https://store.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 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382   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     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com 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    

Overview: In today’s episode we explore a topic that plagues any industry: BURNOUT.  Our goal with this episode is to both give you an understanding of what leads to burnout, as well as help dissect whether your job is the issue, or your mindset is leading you down the wrong path. We lay out six components of career fatigue and talk about each one in an effort to develop tools to become burnout proof and reignite the passion to pursue what’s best.    Timestamps: [0:00] Intro [1:32] How You Treat the Waitress [10:15] What is Burnout [11:50] Be Useful [17:41] The Path To Burnout [24:33] Volume and Workload [27:22] Do You Have Control? [31:19] The Reward [39:24] Fairness [46:02] Community [49:39] The Value Test             SPONSORS: Jocko Fuel https://store.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 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382   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     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com 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    

Overview: After wishing Smitty a happy birthday, we dive right into a subject close to Smitty’s heart: Bitcoin. What many might not know is that Smitty has been researching Bitcoin for the past couple years and today he sheds some light on what it is for those who may not know. Then we continue to answer some listener questions, starting with what our thoughts are on filming in the gym. We discuss etiquette for influencers and fit pros, and some criteria for the the content you put out. Next we discuss a few questions all based around hypertrophy and some simple details that can make a massive difference in not only your muscle growth, but also your joint health and training longevity. Lastly we wrap up with some thoughts on energy system training and hear Buddy Morris’ take on Bioenergetics.   Submit Questions: (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/   Timestamps: [0:00] Intro [0:30] How Does Smitty Feel on His Birthday [7:42] Burst Series [10:28] Is Bitcoin a Scam? [27:37] Filming In The Gym [35:00] Walking Lunges Every Day [43:17] Eliminate Momentum For Max Hypertrophy [48:24] Buddy Morris on Bioenergetics [54:05] Example Strength Capacity Workout                       CURRENT RONIN CHALLENGE Download the checklist here: https://quick-action.s3.amazonaws.com/RONIN-CHALLENGE-DAILY-UPDATED.pdf Send Screen Time Screen Shots To:  becomingroninpodcast@gmail.com   SPONSORS: Jocko Fuel https://store.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 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382   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     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com 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    

Overview: In this mini burst series, Smitty and OB are breaking down program design into four episodes: Assessment, Warm Up, Strength, and Conditioning. Each category will be its own episode and you will hear Smitty and OB program for two different clients and think through the considerations for each and give their advice on how to apply it to yourself.   Todays episode is all about how to program and progress energy systems. Conditioning training is one of the most misunderstood aspects of programming, with confusion around HR training, fat loss, sports performance, and training for health. Each discipline is going to require its own considerations as to not waste time and lead to overtraining and burnout.   Submit Questions: (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     Timestamps: [0:00] Intro [1:23] Considerations for Programming [3:30] The Three Energy Systems [9:12] A Conservative Approach for Non Athletes [13:30] The Best Type of Conditioning     CURRENT RONIN CHALLENGE Download the checklist here: https://quick-action.s3.amazonaws.com/RONIN-CHALLENGE-DAILY-UPDATED.pdf Send Screen Time Screen Shots To:  becomingroninpodcast@gmail.com             SPONSORS:   Jocko Fuel https://store.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 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382   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     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com 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    

Overview: In this mini burst series, Smitty and OB are breaking down program design into four episodes: Assessment, Warm Up, Strength, and Conditioning. Each category will be its own episode and you will hear Smitty and OB program for two different clients and think through the considerations for each and give their advice on how to apply it to yourself. Todays episode is all about how to program and progress strength training. Everyone knows “exercises,” but exercises alone are just like notes in a song. It isn’t until one has a profound knowledge of adaptation that those notes can be composed into a song.  In this episode, we attempt to elucidate some of the overcomplicated aspects of programming in order to put some of our tools into your hands.   Submit Questions: (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     Timestamps: [0:00] Intro [1:35] Addressing the Starting Point [3:25] Laying the Foundation [7:42] Movement Capacity Continuum [14:24] Exercise Selection [19:45] Intention over Volume @bretcontreras [26:37] Considerations for Individualization [32:24] Supplemental vs. Accessories       CURRENT RONIN CHALLENGE Download the checklist here: https://quick-action.s3.amazonaws.com/RONIN-CHALLENGE-DAILY-UPDATED.pdf   Send Screen Time Screen Shots To:  becomingroninpodcast@gmail.com             SPONSORS:   Jocko Fuel https://store.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 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382   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     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com 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    

Overview: In this mini burst series, Smitty and OB are breaking down program design into four episodes: Assessment, Warm Up, Strength, and Conditioning. Each category will be its own episode and you will hear Smitty and OB program for two different clients and think through the considerations for each and give their advice on how to apply it to yourself. Todays episode is all about how to individualize the warm up. Taking what we’ve learned from the Assessment in Episode 1, we discuss how we are going to structure the warm up, special considerations, and how to cater to warming up groups. We also bring you through step by step, Smitty’s format for designing warm ups and how to implement each of these for repeatable comprehensive warm ups. OB then discusses how to integrate corrective exercises and homework to ensure long term progress.   Submit Questions: (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     Timestamps: [0:00] Intro [1:45] Smitty’s Tactics with Developing Warm Ups [10:31] OB’s Warm Up Strategy When Running Groups [20:52] Firing Up the CNS [26:25] Autoregulating and Homework           CURRENT RONIN CHALLENGE Download the checklist here: https://quick-action.s3.amazonaws.com/RONIN-CHALLENGE-DAILY-UPDATED.pdf   Send Screen Time Screen Shots To:  becomingroninpodcast@gmail.com             SPONSORS:   Jocko Fuel https://store.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 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382   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     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com 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    

  Overview: Becoming Ronin's First Burst Series! Episode 1/4: Assessment and Consultation Coming later this week: Episode 2/4: Warm Up and Corrective Exercise Episode 3/4: Program Design Episode 4/4: Energy Systems Made Simple In this mini burst series, Smitty and OB are breaking down program design into four episodes: Assessment, Warm Up, Strength, and Conditioning. Each category will be its own episode and you will hear Smitty and OB program for two different clients and think through the considerations for each and give their advice on how to apply it to yourself. Todays episode is all about where to start. OB covers his consultation process and how to find information that is most important for program design. They transition into their formal assessments and where that plays into their corrective exercise strategies as well as exercise selection.   Submit Questions: (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     Timestamps: [0:00] Intro [0:30] Series Intro [2:40] Develop a “Needs Analysis” [9:20] A Joint By Joint Assessment [12:30] Testing Smitty’s Knowledge of Assessment [29:02] Addressing Our Assessment Findings [31:32] The Best Low Back Pain Corrective [41:07] Assessing a Youth Client            CURRENT RONIN CHALLENGE   Download the checklist here:   https://quick-action.s3.amazonaws.com/RONIN-CHALLENGE-DAILY-UPDATED.pdf   Send Screen Time Screen Shots To:    becomingroninpodcast@gmail.com             SPONSORS:   Jocko Fuel https://store.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 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382   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     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com 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    

Overview: Today’s episode we dive into some Ronin listener submitted questions, starting with some business related topics such as developing your brand as a coach, starting a small business in a new area, and best marketing techniques learned from years of mistakes. Next we discuss the best conditioning for firefighters and tactical athletes, while highlighting a way to progress your own conditioning training. This leads to Smitty explaining what @defrancosgym calls “Time Motion Analysis,” and how it can help with programming for sports performance. Next we discuss best warm up considerations for MMA fighters and grapplers. Lastly we transition to MMA and discuss some upcoming fights, as well as reminiscing about our favorite fighters of all time. If you’d like to submit questions for our next Q&A, follow us on instagram and tune in on Fridays where we will collect questions all day:   Submit Questions: (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/   Timestamps: [0:00] Intro [0:30] Weekly Recap [6:28] Secret of The Golden Flower [12:00] Endure [14:43] Unbeatable Mind - Mark Divine [16:31] What Comes With The Territory of Coaching [26:10] Best Way To Progress Conditioning - Tom Drake [32:00] Time Motion Analysis [34:37] Starting A Business In A New Area [42:30] Best Warm Up for Fighters Pre Fight [51:05] Nate Diaz vs. Jake Paul       CURRENT RONIN CHALLENGE Download the checklist here: https://quick-action.s3.amazonaws.com/RONIN-CHALLENGE-DAILY-UPDATED.pdf Send Screen Time Screen Shots To:  becomingroninpodcast@gmail.com     SPONSORS:   Jocko Fuel https://store.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 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382   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     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Get Ageless Athlete: https://agelessathletesc.com 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