#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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#136 Smitty Gets His Blue Belt: The Journey and Insights
Becoming Ronin
🔗 Episode Overview In this episode, OB and Smitty are joined by their Jiu-Jitsu coach, Josh Lange of Corazon MMA, to explore the journey of personal growth through Jiu-Jitsu. Together, they celebrate Smitty's accomplishment of earning his blue belt and dive into the essential components of strength training, flexibility, and the mental aspects of training. The discussion emphasizes the balance between tension and relaxation in movement, the importance of enjoyment in training, and the role of effective coaching in guiding students. Josh shares his insights on mastering...
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#135 From Coach to Leader: Learning From Mistakes and Building a Team
Becoming Ronin
🔗 Episode Overview In this episode of Becoming Ronin, OB and Smitty kick things off by sharing some heartfelt reflections on their Christmas traditions and the deeper meaning of family during the holidays. The conversation transitions into a lively discussion about HYROX, a trending fitness challenge and training style. They break down its pros and cons, comparing its safety and effectiveness to other popular fitness programs like CrossFit, offering valuable insights for anyone considering it. Shifting gears, OB and Smitty tackle the crucial elements of starting and running a...
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#134 Holiday Survival Guide: Building a Positive Training and Nutrition Mindset with Chris McGowan
Becoming Ronin
🔗 Episode Overview In this episode, OB and Smitty are joined by special guest Chris McGowan, IFBB pro athlete and coach, to share simple yet effective dieting and nutrition tips to stay lean heading into the winter and holiday season. The episode kicks off with a playful debate about oatmeal versus chocolate chip cookies, leading into discussions on training methodologies, nutrition, and coaching strategies. Chris brings his expertise to the table, offering actionable advice for balancing flexibility with discipline during the holidays, managing post-competition mental...
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#133 Wildfires, Gym Anxiety, Victim Mentality, Hardest Workout Stories
Becoming Ronin
🔗 Overview: In this conversation, OB and Smitty discuss their experiences with community involvement during a wildfire crisis, the importance of overcoming gym anxiety, and share personal stories about their hardest workouts. They emphasize the significance of connection, self-perception, and the mental barriers that often hold individuals back from fully engaging in new experiences. In this conversation, OB and Smitty delve into the physical and mental challenges of intense workouts, particularly focusing on the Widowmaker workout and its grueling nature. They share personal...
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#132 Smitty's Guide to Project Success, Building a Beginner Program, and Key Strength Standards for Young Athletes
Becoming Ronin
🔗 Overview: Join OB and Smitty as they take a reflective dive into some of the most powerful lessons they've shared in past episodes. This conversation explores the transformative impact of passionate leadership, why diverse training modalities matter, and the essential role of natural hormones—unpacking the risks of early testosterone replacement therapy (TRT) for young men. From here, they provide actionable productivity tips to streamline project management and then pivot to foundational strength standards for young athletes, where they...
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#131 David Weck’s Game-Changing Training Methods: Rethinking Strength and Movement
Becoming Ronin
Episode #131 David Weck’s Game-Changing Training Methods: Rethinking Strength and Movement 🔗 Overview: In this episode, David Weck, creator of The Weck Method, dives into his groundbreaking approach to strength and conditioning, challenging traditional fitness concepts. Weck explores the power of functional movement and reveals how understanding biomechanics can transform athletic performance. From his innovative "head over foot" concept in gait mechanics to the development of the BOSU ball and pulsars, Weck shares how these tools enhance balance, core...
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#130 Mastering Leadership: Communication, Empathy, and Accountability for Success
Becoming Ronin
Watch on Youtube! 🔗 Overview: In this episode, OB and Smitty explore the intricacies of leadership, reflecting on previous discussions and listener feedback. They highlight the value of leadership literature and the common challenges leaders encounter, such as communication breakdowns and a lack of empathy. The conversation underscores the importance of accountability, recognizing others' potential, and building a culture of trust and safety. Wrapping up, OB and Smitty share their personal insights on leadership as an ongoing process of growth and self-improvement....
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#129 Mastering Strength Training: Dr. Shirley Sahrmann on Alignment Issues, Stiffness, and Injury Prevention
Becoming Ronin
Watch on Youtube! 🔗 Overview: In this insightful episode of Becoming Ronin, we sit down with one of the most influential physical therapists in the industry, Dr. Shirley Sahrmann. Renowned for her groundbreaking work in movement impairment syndromes, Dr. Sahrmann has transformed the way physical therapists and strength coaches approach training and injury prevention. During our conversation, Dr. Sahrmann dives into the intricate relationship between muscle hypertrophy, strength training, and the resulting stiffness that can impact movement quality. She emphasizes the...
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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 well-being offers a powerful message for those striving to balance strength—both inside and out. In our discussion, he opens up about the challenges first responders face, the stigma around seeking help, and how adopting a proactive approach to fitness and mental health can be transformative.
Throughout the conversation, Jason emphasizes the importance of functional fitness tailored for first responders, equipping them to perform their duties effectively while mitigating the long-term physical and emotional toll of the job. He also delves into the significance of spirituality and mindset in overcoming adversity, sharing how his faith and influences such as Jordan Peterson, Stephen C. Meyer, and Lee Strobel have helped him navigate life’s challenges.
A key takeaway from this episode is Jason's call for authenticity—whether in training, personal growth, or social media. He stresses the need to be real and relatable in today’s digital age, inspiring others to prioritize their health and well-being with integrity and purpose.
Jason’s message aligns perfectly with the Becoming Ronin philosophy of self-mastery, personal growth, and disciplined development. His experience and insights offer valuable lessons for those seeking to build resilience, overcome obstacles, and lead a life of purpose. Whether you're in law enforcement, fitness, or simply striving to become a stronger version of yourself, this episode provides actionable takeaways that can help you on your journey.
Tune in to hear Jason’s inspiring story and learn how you can take control of your mental and physical well-being, embrace authenticity, and find strength through adversity.
Timestamps
[00:00] Meet Jason Lacayo: From SWAT to Mental Health Advocacy
[03:07] From Tactical Operations to Mental Health Outreach
[05:54] Battling Inner Demons: Jason's Personal Mental Health Struggles
[08:01] First Responders and Trauma: How to Cope and Heal
[13:21] Breaking Barriers: Encouraging First Responders to Seek Help
[16:04] Stronger Body, Stronger Mind: The Role of Fitness in Mental Health
[22:00] Faith and Spirituality: Finding Strength Beyond the Physical
[29:03] Mindset is Everything: Overcoming Life’s Challenges
[35:16] Building Endurance: Fitness Strategies for First Responders
[39:34] Motivating First Responders: How to Inspire a Training Culture
[44:21] Functional Fitness for the Frontlines: Why It Matters
[49:50] Keeping It Real: Authenticity in Social Media
[54:01] Looking Ahead: Jason's Future Projects and Goals
Connect with Jason Lacayo
Stay connected with Jason and follow his journey as he continues to inspire and advocate for mental health awareness, fitness, and resilience among first responders.
- Instagram: @therealjumpmanjay
Whether you're a first responder, fitness enthusiast, or someone looking for inspiration, Jason's content provides valuable insights into mental and physical well-being. Reach out, follow, and be part of his mission to empower others.
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