#146 Trapped In The Inferno: The Modern Sins Holding You Back
Becoming Ronin
🔗 Episode Overview In this introspective and thought-provoking episode, OB and Smitty take listeners on a guided descent through the symbolic layers of Dante’s Inferno—not as passive tourists, but as directors of a modern reimagining that reflects the traps we face in everyday life. Drawing from the powerful allegory of Dante’s journey through hell, they illuminate how subtle sins—like gluttony, greed, wrath, and deceit—can slowly erode your character and pull you further into a personal hell of stagnation, regret, and disconnection. Each circle of...
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#145 Low Back Pain Circuits and How to Choose the Right Exercises
Becoming Ronin
🔗 Episode Overview In this episode of Becoming Ronin, OB and Smitty kick things off by tackling the viral gorilla vs. 100 men challenge — a hypothetical debate lighting up social media. They break down their thoughts on how the fight might play out. From there, the conversation takes a serious turn as OB shares the low back pain circuit he uses with real-life clients, offering a practical, multi-faceted approach to treatment and rehab. The hosts explain why successful recovery isn’t about chasing quick fixes but addressing the underlying patterns...
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#144 Perception Vs. Perspective - Let Yourself Be Happy
Becoming Ronin
🔗 Episode Overview In this deeply introspective episode, OB and Smitty dive into the raw and transformative journey of personal awakening. Through candid stories and philosophical reflections, they unpack the subtle yet powerful differences between perception and perspective—and how both shape the way we experience the world. This conversation explores the lies we tell ourselves, the importance of stillness and meditation, and the emotional toll of unacknowledged trauma. They shed light on the impact of early caregivers, the necessity of emotional...
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#143 Overcoming Obstacles, Pre-Exhaust, Better Core Training
Becoming Ronin
🔗 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...
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#142 Strength in Stillness - All Things Isometric Training
Becoming Ronin
🔗 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,...
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#141 The Ronin Summer Challenge 2025 – Must-Try Fitness Tests
Becoming Ronin
🔗 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...
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#140 Overrated Vs. Underrated On The Most Common Exercises
Becoming Ronin
🔗 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...
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#139 Innovative Training: Mechanical Advantage Drop Sets, Add Sets, Experimenting
Becoming Ronin
🔗 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,...
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#138 Strength Training and Mobility: Friend or Foe
Becoming Ronin
🔗 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,...
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#137 From SWAT to Mental Survivability - Jason Lacayo
Becoming Ronin
🔗 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...
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Overview:
In this episode of "Becoming Ronin," Smitty and OB delve into a fiery online debate between fitness experts Paul Chek and Dr. Mike Israetel. Dr. Israetel argues that much of the emphasis on posture by physical therapists is exaggerated, claiming it has minimal impact on overall health and performance. On the other hand, Paul Chek presents a nuanced view, highlighting the intricate relationship between the nervous system, biomechanics, and posture. He asserts that poor posture can lead to chronic pain, injuries, and reduced athletic performance.
Smitty and OB break down both perspectives, offering a balanced analysis before sharing their own views. They lean more towards Chek's holistic approach, drawing from their personal experiences where addressing postural issues led to significant improvements in their clients' health and performance.
The episode concludes with practical advice for listeners on evaluating and improving their own posture, emphasizing the importance of an integrated approach to fitness that values both scientific evidence and holistic health practices. Tune in for an insightful discussion that challenges common notions and encourages a deeper understanding of posture's role in overall well-being.
Timestamps:
[0:00] New Seminar Dates
[2:30] Episode Intro
[4:55] Paul vs Mike on Posture Debate
[12:10] How Posture Affects Joints
[20:51] Tonic Vs. Phasic Muscles
[22:40] Inverted Breathing Patterns
[29:39] What Factors Contribute to Posture
[36:39 UCS and LCS
[40:17] What is a Syndrome?
[46:43] Relative Stiffness Issues
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