#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...
info_outlineEpisode #123 Joe DeFranco Longevity Training Mythbusting
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Watch on Youtube!
🔗https://youtube.com/@becomingroninpodcast?si=KSmhTMvmrW5JfhXg
Overview:
Join us for a captivating conversation on how to adapt your training for longevity! In this episode, our hosts share personal anecdotes about podcasting challenges and emphasize the importance of listening to your body as you age. Discover the secrets to personalized training programs, effective problem-solving, and the art of improvisation.
Key Highlights:
- Aging and Exercise: Learn how training age affects your exercise options and why maintaining muscle size, strength, and speed is crucial for overall health.
- Mindset and Ego: Dive into the role of mindset and ego in training, and understand why feeling good is as important as looking good.
- Longevity Seminar Insights: Get exclusive tips on mobility, hypertrophy, strength, power, and speed, including the benefits of nasal-only breathing for mobility.
- Breathing Techniques: Explore the impact of intentional breathing on training technique, relaxation, and stress management.
- Speed Training: Discover why maintaining speed and power is vital as you age, and learn how to incorporate speed training into your workouts.
- Exercise Selection: Find out how to choose exercises that suit your individual needs and goals, and the concept of making lightweights feel heavy through time under tension.
Don't miss this episode packed with practical tips and expert advice to help you train smarter and stay fit for life! Listen now and start your journey to longevity today.
Timestamps:
[00:00] Longevity Seminar Dates
[02:30] Intro
[05:31] Crafting Personalized Training Programs
[08:16] Listening to Your Body and Effective Problem-Solving
[11:46] Preserving Muscle Size, Strength, and Speed
[13:43] The Importance of Technique and Individual Differences
[19:12] Inside the Longevity Seminar: Mobility, Hypertrophy, Strength, Power, and Speed
[42:35] Enhancing Mobility with Nasal-Only Breathing
[45:53] Breathing Techniques: The Hidden Gem of Training
[49:09] Sustaining Speed and Power as We Age
[01:00:31] Selecting the Right Exercises for Your Needs
[01:03:44] Muscle Hypertrophy: Making Lightweights Feel Heavy
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Subscribe to the Becoming Ronin Podcast for weekly doses of motivation and inspiration. Join our community on [Instagram (OB) https://www.instagram.com/oberther/ https://www.instagram.com/smittydiesel/ and share your journey with us using #BecomingRonin100.
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@smittydiesel
🌐 Website: https://www.becomingroninpodcast.com/
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