#155 Programming Q&A - Thoughts on Sprints, Front Squats, Injuries and More
Release Date: 10/27/2025
#161 Surviving the Unthinkable - A Near Death Experience
Becoming Ronin
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#160 Strong by Design: Smarter Programming, Healthier Joints, Better Results
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#159 Brutal Pyramid Sets, Coming Back From Knee Surgery
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#158 How to Build an Effective Quick Workout
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#157 Ask Us Anything with Smitty and OB
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đ 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 weâve 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
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#155 Programming Q&A - Thoughts on Sprints, Front Squats, Injuries and More
Becoming Ronin
đ Episode Overview In this weekâs 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 youâre âtoo old for thatâ spoiler: youâre not). Youâll 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
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The last bags you'll ever need: đEberlestock đ 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 woodchuckâs 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 weekâs 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 youâre âtoo old for thatâ spoiler: youâre not).
Youâll 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 get into some underappreciated old-school bodybuilding gems, key strategies for hamstring resilience, and how hip flexor strength might be the missing link in your squat.
Whether youâre a coach, lifter, or weekend warrior, this episode is packed with practical insights, performance hacks, and a few laughs along the way.
Timestamps
[00:00] Introduction and Q&A Overview
[01:06] Understanding Movement Patterns and Workout Blocks
[05:22] Returning to Sprinting Safely for Older Adults
[13:16] Using Reverse Programming to Structure Workouts
[21:32] How Training Frequency Affects Muscle Growth
[27:14] Front Squat Techniques and Coaching Tips
[30:55] Innovative Squat Variations to Improve Posture
[32:13] Strategies for Preventing Hamstring Injuries
[35:48] Effective Hamstring Training Methods
[38:52] Why Plank Variations Are Valuable for Core Strength
[44:07] Shoulder Raise Techniques to Target the Delts
[48:05] Underrated Old-School Bodybuilding Exercises
[51:02] Strengthening Hip Flexors for Better Squat Performance
[56:10] Mobility and Stretching Techniques to Boost Performance
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