#161 Surviving the Unthinkable - A Near Death Experience
Becoming Ronin
🔗 Episode Overview In this episode of Becoming Ronin, we sit down with Adrian, a former paramedic whose life was forever altered during a hiking trip when he was struck by lightning. Against staggering odds, a series of extraordinary and near-impossible circumstances: aligned timing, location, rescue, and medical intervention, allowing him to survive an event that is almost certainly fatal. Adrian walks us through the moments leading up to the strike, the chaos that followed, and the long road to recovery that began when he woke up in a hospital bed. But...
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#160 Strong by Design: Smarter Programming, Healthier Joints, Better Results
Becoming Ronin
🔗 Episode Overview In this episode, we zoom out on what real transformation in training actually looks like and why it’s never just about the program on paper. We kick things off by talking about what separates “doing workouts” from committing to a process that actually changes you. From there, we dig into why variability matters, how to earn client buy-in, and what it really means to meet people where they’re at whether they’re brand new or highly experienced. We get into the nuance of hyper-mobility, why “more range” isn’t always better,...
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#159 Brutal Pyramid Sets, Coming Back From Knee Surgery
Becoming Ronin
🔗 Episode Overview In this episode, we kick things off with the new brutal pyramid sets that have been absolutely wrecking everyone brave enough to try them. We break down how they work, why they hit so hard, and more importantly, how to actually apply them without just redlining yourself into the ground. Whether you’re training for performance, grit, or just want a new way to suffer productively, this is one you’ll want to steal. From there, we shift gears into knee health for runners. We talk through practical knee-prevention exercises that...
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#158 How to Build an Effective Quick Workout
Becoming Ronin
🔗 Episode Overview Most people don’t fail at training because they lack motivation. They fail because they’re waiting for perfect conditions. In this episode, we break down why “perfect” is often the enemy of good, especially when it comes to fitness. Missed workouts don’t happen because people don’t care; they happen because time, energy, and life get in the way. And that’s exactly where most training advice falls apart. So instead of chasing ideal programs, hour-long sessions, or complicated plans, we lay out 7 expert pillars for building your own quick, effective,...
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#157 Ask Us Anything with Smitty and OB
Becoming Ronin
🔗 Episode Overview In Episode 157, Smitty and OB kick back for a laid back AMA special filled with your funniest and most random questions. This one feels like hanging out in the gym after hours… no agenda, no script, just unfiltered stories, laughs, and a surprising amount of fitness wisdom sprinkled in between. We dive into everything from: Our favorite pieces of gym equipment Ridiculous gym stories from the trenches Ultimate road trip snack rankings Training challenges we’ve done… and a few we should probably never do again Coaching moments that aged us 10...
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#156 Regret is Mindless - Choose Discipline
Becoming Ronin
🔗 Episode Overview In Episode 156 of Becoming Ronin, Smitty and OB dive deep into the real engine behind discipline, not motivation, not willpower, but your priorities. Through a series of powerful clips and candid conversation, they break down why discipline isn’t something you “have”… it’s something you reveal. Every choice you make shines a light on what truly matters to you. Smitty and OB explore how defining your values makes decision making dramatically easier. When you know what you stand for, you don’t debate with yourself. You don’t negotiate...
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#155 Programming Q&A - Thoughts on Sprints, Front Squats, Injuries and More
Becoming Ronin
🔗 Episode Overview In this week’s episode, we dive deep into the art and science of smarter training: from refining your squat pattern to rethinking how often you should actually hit the gym. We kick things off with a Q&A that covers everything from movement blocks to the value of sprinting (yes, even if you’re “too old for that” spoiler: you’re not). You’ll hear our take on reverse programming, how to train for both strength and longevity, and why simple tweaks like front squat positioning or plank variations can change the way your body performs. We also...
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#154 Anatomy Trains - Smarter Training Through Fascia
Becoming Ronin
🔗 Episode Overview In this episode, OB and Smitty dive into Anatomy Trains and talk about how fascia connects the body in ways most people don’t think about. Instead of just looking at muscles in isolation, they break down how the body’s fascial lines influence movement, posture, and even nagging injuries. They share real-world examples from training and rehab to show how you can: Spot movement issues by understanding fascial connections. Adjust your workouts to get more carryover and prevent breakdowns. Use a full-body approach to fix problems instead of chasing symptoms....
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#153 The TikTok AnP Professor - 1 Million Followers Without “Selling Out”
Becoming Ronin
🔗 Episode Overview In this episode of Becoming Ronin, we sit down with Tim Reynolds, better known to over 1 million TikTok followers as The AnP Professor. Tim has carved out a unique space as both a highly respected college professor and practicing physical therapist, while simultaneously growing a massive online platform where he makes anatomy and physiology both entertaining and accessible. We dive into Tim’s journey in academia, his passion for teaching, and how his clinical practice shapes the content he creates. He opens up about the challenges and opportunities...
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#152 - Woodchucks Attack, How Much Variety is Too Much, Are Box Squats Safe
Becoming Ronin
The last bags you'll ever need: 🎒Eberlestock 🔗 Episode Overview In this episode, OB and Smitty dive into a mix of storytelling, training wisdom, and real-life lessons. Smitty recounts a vivid story from his childhood on the farm, reflecting on the emotional conflict of taking a woodchuck’s life. Then they recount the unfortunate woodchuck attack on OB's dogs and the chaos that ensued. From there, the conversation shifts into OB's recent injury, emphasizing how injuries can create unexpected challenges but also open opportunities for growth and creativity. The...
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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, whether for breaking through strength plateaus, improving athletic performance, or accelerating recovery from injuries.
Beyond technique, OB and Smitty emphasize the importance of setting high standards in training and understanding the psychology behind pain and movement. They challenge common misconceptions about injury management and stress the need for individualized approaches to training and recovery. By the end of the episode, listeners will gain a deeper appreciation for isometric training and walk away with actionable strategies to enhance their own fitness journey, whether as athletes, coaches, or fitness enthusiasts.
Timestamps
[01:10] The Power of Isometrics
[04:07] Common Mistakes in Isometric Training
[06:56] Understanding Isometric Variations
[10:12] The Science Behind Isometrics
[13:07] Practical Applications of Isometrics
[16:22] Isometrics in Rehabilitation
[19:13] Advanced Isometric Techniques
[22:17] Integrating Isometrics into Training
[25:12] Contrast Training and Isometrics
[28:00] The Future of Isometric Training
[47:39] Setting Standards in Training
[50:54] Understanding Injury and Recovery
[57:24] The Power of Isometrics
[01:03:01] Implementing Isometrics for Performance
[01:11:10] Breaking Down Isometric Techniques
[01:20:25] Isometrics in Rehab and Warmups
[01:30:22] The Future of Isometric Training
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