Today, Smitty and OB are honored to be joined by Infinity Coach, Cory Comitale. Cory is brining the Ronin community his guidelines for how he creates his perfect morning routine. The Ronin listeners are no strangers to the connection between owning your morning and self-mastery.

Secondly, Smitty gets OB’s and Cory’s thoughts on his rules for longevity. The guys talk through all the things Smitty wishes he knew early on in his career and is now passing on as sage advice for training success. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Team Forever Strong

[1:50] The 20-20-20 Rule for Morning Routines

[11:51] The Truth Behind Tracking Calories

[28:00] Imperfect Training is Better Than No Training

[31:30] Smitty and OB Debate Longevity

[34:15] Choose the Exercise to the Person

[35:30] Improved Technique as Progression

[36:40] Don’t Use First Exercise as Warm Up

[43:30] No Failed Reps

[47:40] Incorporating Unilateral Training

[52:46] Cycling Barbell Out of Your Program

IMPORTANT LINKS

Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!)

OB's Instagram

Smitty's Instagram

Infinity Athletics (Ithaca)

RESOURCES

Order LMNT! (The Cleanest Sports Drink on the Market)

The Cold Plunge (Get $150 off the premier cold plunge tank)

Today’s show is all about you, the listener! First, Smitty announces the launch of the new app “Team Forever Strong” - a new training app that will deliver customized “DeFranco/Diesel” programming, right to your phone (52-weeks/year round).

Then Smitty and OB ask each other questions from this week's Instagram Q&A and cover everything from shoulder mobility, sled work, back training, and even a couple of embarrassing moments. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Powerlifting Meet

[4:10] Team Forever Strong Programming

[13:00] Keep it Clean with Cluster Sets

[15:00] Polarized Training

[27:44] First Reaction to Q&A Questions

[29:38] Make Light Weight Feel Heavy

[36:00] The Key To Regaining Shoulder Range of Motion

[39:01] Embarrassing CPPS Moment

[41:00] How to Implement Sled Work For Strength

[48:40] Back Raise vs Reverse Hyper for Low Back

IMPORTANT LINKS

Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!)

OB's Instagram

Smitty's Instagram

Infinity Athletics (Ithaca)

RESOURCES

Order LMNT! (The Cleanest Sports Drink on the Market)

The Cold Plunge (Get $150 off the premier cold plunge tank)

This week’s episode kicks off with a Smitty and OB answering listener submitted Q&A's. Smitty and OB exchange questions from Instagram and give their thoughts sled dragging, reverse hypers, how to build muscle, and much more. 

Lastly, Smitty dives into one of his favorite stories that closely represents his journey in overcoming resentment. He tells the story of Wayne Dyer's, 'My Greatest Teacher.' This amazing journey provides so many insights into how you can overcome your past, let go of resentment, and finally live without boundaries. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[3:00] “Giant Sets” for Hypertrophy

[6:10] Programming sled drags on Deadlift Day

[9:10] Building Calves by Changing Toe Angle

[10:30] Best Sled to Buy

[11:49] Best Bang for Buck Exercises

[14:23] My Greatest Teacher

[17:56] How “Phase Shifts” Change Your Path

[29:30] The Only Two Reasons for Resentment

[37:00] How to Overcome Resentment

RESOURCES

Order LMNT! (The Cleanest Sports Drink on the Market)

The Cold Plunge (Get $150 off the premier cold plunge tank)

Smitty and OB are extremely excited and honored to bring Becoming Ronin listeners, strength coach, entrepreneur, and nutrition pioneer, Mike Dolce.

Mike is a breath of fresh air in an industry full of untruths and misconceptions. Mike’s brass tax approach is nothing but empowering and honest. In this episode the guys briefly discuss Mike’s humble beginnings, then dive deep on high level coaching, an extreme ownership approach with nutrition, and much needed industry financial advice.

This episode is a kick in the pants while giving a peek 'behind the curtains' on the mindset of a world renown coach. Get your note pad ready for this episode! *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[7:30] Mike’s Unique Background

[17:20] Mike’s Current Outlook on Coaching

[20:00] Is balance possible with excellence?

[30:10] Early Career Mistakes

[32:30] Transitioning from Coach to Athlete

[39:40] Becoming MMA Coach of the Year

[42:00] The Difference Between Training Athletes and Gen Pop

[47:51] Where to Start With Nutrition

[59:10] How to Combat Common Nutrition Mistakes

[1:04:19] Where Most Go Wrong with Fasting

[1:07:00] Three Weeks to Shredded

[1:19:34] How to Take Back Your Finances

RESOURCES

Mike’s Main Website

Order LMNT! (The Cleanest Sports Drink on the Market)

The Cold Plunge (Get $150 off the premier cold plunge tank)

In today’s episode, we are honored to talk shop with Tony Gentilcore. Tony starts out discussing his beginnings as a Co-Founder of Cressey Sports Performance. He lets us in on some of the differences between training professional athletes and gen. pop clients, as well as, his unique 'collective' business model. He also gives some sage advice on how to avoid burnout and lean into your hobbies.

Finally, in true Ronin fashion, Smitty and OB fire off some rapid fire questions to learn a little more about Tony's life as a Dad and his philosophy about living a simple life. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[6:00] The Trainable Menu for Injuries

[17:00] How Tony got his start in the fitness industry

[29:00] Tony’s Unique Business Model

[33:30] The Difference Between Professional Athletes’ Programs vs. General Population

[45:00] Setting Boundaries

[50:00] Diversify Beyond Social Media

[51:50] Rapid Fire Questions

EXTRAS:

Tony Gentilcore | Main Website

Tony Gentilcore | Instagram

Order LMNT! (The Cleanest Sports Drink on the Market)

The Cold Plunge (Get $150 off the premier cold plunge tank)

In today’s episode Smitty and OB get real by diving into some touchy subjects. They start out with a listener question about avoiding an uncomfortable situation which sparks a conversation about always seeking the truth.

Second, Smitty asks OB’s opinion on a recent experience he had with a complete stranger. This turns into a dialogue on what it means to be offended and if you should take a chance to say the 'truth' to someone.

They wrap the episode up by giving their hot take opinions on 10 debated topics in the industry in an informative way. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[4:00] A truth dilemma

[14:00] The Way You Feel vs The Truth

[17:00] What does being offended mean?

[21:30] The Quickest Way to Lose Energy in a Relationship

[26:30] How To Jump Start Someone’s Dead Battery

[40:56] Our Hot Takes on Common Fitness Questions

TOP 10 HOT TAKES:

• Battle Ropes
• Fasted Cardio
• Carnivore Diet
• BOSU Ball
• RDLs vs Kettlebell Swings
• Chest Supported Row vs Bent Over Row
• Sumo Deadlifts vs Conventional Deadlifts
• Barefoot Running vs Running Shoes
• Band Pull Aparts vs YTWs
• Hip Thrusts vs Deadlifts

EXTRAS:

Order LMNT! (The Cleanest Sports Drink on the Market)

The Cold Plunge (Get $150 off the premier cold plunge tank)

OB’s Bent Over Row Hack

Smitty’s Barefoot Training Article

In today’s episode Smitty and OB give a couple of important updates, then dive straight into three listener questions. 

1. The first question sparks some hilarious stories about a legendary monster that Smitty and OB used to train with - along with some sessions that didn't end well.
2. This rolls right into the guys finally unveiling two iconic challenges known as the Man Maker and Widow Maker.
3. They finish with a hotly debated topic, which is; should you always train for FULL ROM?

*For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] News

[5:00] Intro

[8:00] SWIS is coming to the US

[14:00] Smitty and OB’s favorite training memories

[18:17] The Story of Eli

[28:33] Strongman Saturdays 

[33:30] Back in the Smitty’s Garage Days

[38:10] The Infamous Man Maker Challenge

[50:00] Is training to FULL ROM always best?

SPONSORS

Order LMNT! (The Cleanest Sports Drink on the Market)

The Cold Plunge (Get $150 OFF)

RESOURCES

Pre-Swis | CPPS One-Day Practical

EXTRAS

OB’s Old School Deadlifts

Tony Gentilcore Doing the Diesel Man Maker

The Diesel Widow Maker (Ignore the title of video)

In today’s epsiode, the Ronin community is extremely fortunate to spend an hour discussing business, growth, and mindset with one of the fitness industry leaders, Luka Hocevar. Luka is the owner of Vigor Ground Fitness in Renton, WA, as well as, maintains an impressive portfolio in a diverse range of entrepreneurial ventures.

In true Ronin fashion, we go well beyond fitness and discuss some of the things that has led to Luka’s success and the major lessons he’s learned from overcoming life’s biggest obstacles. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[4:49] What keeps an entrepreneur busy?

[7:55] Training Professional Athletes

[11:00] Getting Back to Coaching

[14:38] What the next step after being a coach?

[17:00] Problems with online training

[22:09] How to build a gym into a community

[29:00] Celebrating milestones

[31:10] Providing options for all skill levels

[40:00] Cheat codes for improving connections

[45:00] How to stay motivated after finding success

[51:00] From organized crime to expanding professionally

[59:25] How divorce was an eye opener

SPONSORS

The Cold Plunge ($150 OFF!)

RESOURCES

Luka Hocevar's Instagram

In today’s episode Smitty and OB are excited to announce their first sponsor, The Cold Plunge. They are offering listeners of Becoming Ronin $150 off their first Cold Plunge purchase. The discount link:

https://plunge.pxf.io/qnXvLN

Smitty then dives into a story that he’s never talked about in regard to being unhappy and the lightbulb moment that snapped him out of it. The guys talk about, 'The Life You Create,' and the importance of using gratitude every single day. Smitty talks about Ronin Challenges and using David Goggins as his inspiration - even though Goggins would NOT approve. Finally, the guys talk about one of the most important factors in growing and being inspired. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Exclusive Discount on Plunge Tanks

[5:30] How to artificially induce stress to live a better life

[9:10] How Smitty harnesses David Goggins advice when training

[12:00] The importance of taking small steps to improve your physical performance

[15:09] How to achieve your goals easier with gratitude

[22:30] What does it meant to truly be happier?

[25:00] Gaining control of your life, empowers you to help others

[28:00] The Life I Created for Myself

[31:40] Smitty’s best piece of advice for turning it all around

[37:35] What you don’t control, you endure

[40:35] The biggest parenting fail

[42:35] How to become a “luckier” person

[45:10] Allowing yourself to be inspired kills the ego

RESOURCES:

The Cold Plunge ($150 OFF!)

In today’s must-listen episode Smitty and OB quickly recap the Ronin Handbook and give updates on their own journey and progression through each principle.

Smitty and OB blooper their way through reading an iTunes review. (Hilarious)

Finally, a listener question about material possessions sparks an amazing analysis of a profound Alan Watts teaching that is one of Smitty's favorites. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[5:30] Murph Review

[7:52] OB’s Ronin Game Win

[10:28] Cold Exposure Updates

[14:28] Weekly Planning

[15:29] Is Smitty addicted to his phone?

[17:50] Pushing yourself once per week

[23:19] Smitty and OB fumble their way through reading a iTunes review

[26:15] Smitty’s mindset shift in regards to money

[33:05] Analysis of Alan Watt's, 'Give it Away'

[37:21] Complete Version, Alan Watt's, 'Give it Away.'

In today’s episode, we’re honored to be joined by the infamous NYC Trainer, Kenny Santucci. The guys start off the episode in typical Ronin fashion with some rapid fire life questions.

Kenny fields questions about what it was like being a realty TV show star and how he was able to successfully transition out of that lifestyle.

Smitty and OB then dive into one of Kenny’s signature events, Strong New York. Kenny talks about the mindset behind running huge fitness events and how important it is to be authentic.

They then dive deep into life as an entrepreneur, some of the major obstacles of running a gym, and the best type of marketing tactics to stand out in a crowded market like NYC.  *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[2:18] Rapid Fire Questions

[14:38] Dealing with Chronic Back Pain

[21:35] Morning Routine

[24:45] Strong New York Event

[33:18] Being Authentic and Avoid Showing Off’

[38:00] Ownership is the Opposite of Entitlement

[39:00] How to Overcome Failure as an Entrepreneur

[42:05] How to Stand Out in a Competitive Market

[49:48 The Salesmen vs. The Scientist

[52:58] Take Care of Your Body, and Living in the Present Moment 

RESOURCES

Kenny Santucci's Instagram

The Strength Club NYC

Strong New York

In today’s episode, Smitty and OB kick off the podcast by chatting about this past weekend's CPPS certification and the life lessons that can be learned by committing to real world education.

The next topic is how social media can affect, not only your physical and mental health, but also the quality and effectiveness of your training programs.

Keeping with the theme of the Ronin Book Club, Smitty and OB then toss around some thoughts on the latest readings of “New Man Emerging.” Specifically - living a life that “Sets Your Soul on Fire.”

Finally, in a continuing effort to stay committed to self-mastery, Smitty and OB read each others results from the personality trait test known as the “Rheti Test” (Learning your Enneagram type). *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Back from the CPPS 

[3:28] OB’s targeting hiring process

[6:20] Text Books vs Real World Application

[7:18 The Why Vs What

[9:30] Is social media hurting your programming?

[10:38] Should Everyone Squat Deep?

[17:30] Are Influencers Responsible for Warning Followers

[20:53] Be an Educated Consumer

[23:34] New Man Emerging

[30:10] Unearned Leisure Time

[34:58] Enneagram Personality Test

RESOURCES:

New Man Emerging - Mike DeSanti

Enneagram Institute

In today’s episode, we are truly honored to be joined by Strength and Conditioning Legend and the ORIGINAL biohacker, Steve Maxwell. Steve Maxwell is the first American to receive a Jiu Jitsu Black Belt from the world-renowned Gracie Family. Beyond having over 50 years of “in the trenches” experience, Steve has traveled the world and trained in all corners of the globe. With the unique experiences he brings to the S&C community, Steve truly is a pioneer in the area of training longevity. In this episode we discuss training, cold exposure, blue zones, the best travel bag, dry brushing, mindset, breathing, and much much more. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] INTRO

[3:58] Living a Minimalist Lifestyle

[7:20] The mindset behind Brazilian Jiu Jitsu

[12:00] Best Place to Travel

[14:30] The Biggest Issue with The American Standard

[18:53] The Anything But Typical Morning Routine of Steve Maxwell

[21:54] Incorporating Longevity Practices into your Life

[25:30] You Are Not Your Body Or Mind

[28:06] Neti Pot for Removing Environmental Pollutants

[30:19] Importance of Cold Water Therapies

[33:30] Dry Brushing and Near Infrared for Your Skin

[38:45] Why Steve Maxwell no longer like Kettlebell Training

[42:57] The Difference Between Specific Strength vs General Strength

[47:30] The Underlying Cause of Non-Contact Injuries

[52:30] Does Strength Training Make You Stiff?

[55:30] Breathing Techniques for Time Under Tension Training

[1:05:00] Having Too Many Things is Like Obesity

RESOURCES

Steve Maxwell's Website

Steve Maxwell's Instagram

In today’s episode, we are honored and excited to be joined by Director of Strength and Conditioning at Fordham University, Joe Gilfedder. 

Joe Gilfedder is one of the most well read S&C coaches in the industry and has an amazing depth of knowledge on every facet of human performance.

Today, be sure to grab a notepad and pen, because Coach Gilfedder lays down some serious knowledge with programming considerations, as well as, how to be a life long learner. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[3:23] Rapid Fire Questions

[9:14] Biggest Training Influence

[14:15] Sticking to Continuing Education

[19:10] Getting the Most Out of Your Reading Practice

[21:20] A Day in the Life of A D1 Strength Coach

[26:30] Create Buy In With Your Programming

[30:30] Creating the Right Culture in Your Weightroom

[35:05] The Foundation of All Good Group Programming

[38:00] The Key to Healthy Athletes 

[42:00] Why Being Coached Makes You A Better Coach

[44:10] Do Olympic Lifts Have a Place in the Weightroom

[48:07] Not Copying Your Mentors

[53:45] Commit to Being a Life Long Learner

RESOURCES

Joe Gilfedder's Instagram

Joe Gilfedder's Email

In today’s episode, we’re honored to interview Physical Therapist and Author, Tim Reynolds. Tim is an Anatomy and Physiology Professor at Ithaca College, Co-Author of “Movers and Mentors,” an inventor/entrepreneur, and a practicing physical therapist.

In this episode, we dig into Tim’s guidelines for recognizing when you need to seek out physical therapy, how to choose a good PT, and some amazing takeaways from his practice.

We also interview him about his experience interviewing the world's top physical therapists and fitness professionals to compile his insightful book.

Lastly, Tim gives some helpful recommendations on how to view pain, as well as how to fix/prevent it. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[8:45] Tim’s Unique Childhood 

[14:00] Morning Routine

[19:20] How Being a Physical Therapist has changed your training?

[20:55] Common Issues with Physical Therapy

[26:11] Allowing Clients to Tell Their Story

[32:15] How to tell if your Physical Therapist is good

[38:50] Movers and Mentors

[40:45] How to Use Mentors to Boost Your Career

[46:19] The Surprising thing About PT Pros

[52:09] Biggest Takeaways from Writing The Book

[55:47] Changing Your Perception of Pain

[1:00:08] Tips for Avoiding Injury

RESOURCES

Movers and Mentors

Tim Reynolds | Instagram

Tim Reynolds | Tik Tok

BECOMING RONIN GIVEAWAY - To enter, share this episode on social media and tag @oberther, @smittydiesel, and @becomingronin to be entered to win one of many Becoming Ronin Swag Boxes.

Today’s episode is split into two parts. Part 1 is all about knee pain. OB covers his approach with a client who presents with Patella Femoral Syndrome and some very simple at home correctives to fix it. Smitty and OB then discuss training considerations that may help you bulletproof your knees.

In Part 2, Smitty and OB put a spin on a Q&A by answering them Newlywed style (answering each question for the other person) and hilarity ensues. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[3:44] Smitty’s new program and his issue with it

[7:30] OB’s simple assessment with knee pain

[17:20] Frontal Plane vs Sagital Plane Exercises for Knee Health 

[20:30] Doing exercises you hate

[23:00] Testing Rectus Femoris before doing Split Squats

[25:10] How to assess your feet if you have knee pain

[29:01] The Quickest Way to Overuse Injuries

[32:45] Integrated vs Static Mobility Drills

[35:25] Smitty and OB play the Newlywed Game

[36:18] What is the other’s Worst Pet Peeves

[37:51] Worst Habit

[39:00] What is the other’s worst fear?

[40:51] Favorite Ice Cream Flavor

[41:36] What would you buy with lottery winnings?

[43:08] Big spoon or little spoon?

[44:10] Who is more honest?

[47:40] What is each other’s best quality

[52:00] Who would the other person play in a movie?

RESOURCES

Becoming Ronin Book Club Recommendation:

New Man Emerging - Mike Desanti

In today’s episode, Smitty and OB start with a couple exciting announcements. The first of which is a new Ronin Giveaway with some amazing merchandise on the line including Ronin Swag as well as Diesel Straps. Secondly, OB and Smitty gauge the interest in a Ronin Retreat led by last week’s guest, Mike DeSanti.

The next topic they dive into is overcoming laziness by identifying the critical three things that are guaranteed to flatten obstacles in order to achieve more.

Next OB discusses a collection of ways to deal with “difficult people” in your life.

Lastly, Smitty rolls out his newest update to the Becoming Ronin handbook. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Ronin Giveaway

[1:54] Ronin Retreat

[4:44] Intro

[14:54] Overcoming Laziness

[17:20] Preparation and Getting Ahead of Obstacles

[20:50] Recognizing Patterns to Avoid Friction

[26:44] Make a Snowball

[33:35] How to Deal With Difficult People

[35:00] Are they the difficult one, or am I?

[41:44] Asking questions to reveal base concerns

[52:14] The Ronin Journey

[52:44] Update to the Ronin Handbook

In today’s episode, we are honored to have Men’s Transformation Coach, Mike DeSanti on the show. Beyond being a major influence in Smitty's life, Mike is the author of the book, New Man Emerging and owner of Authentic Self Healing LLC. As a respected life coach, Mike is committed to inspiring men to live lives of purpose and fulfillment.

Mike and Smitty discuss the transformative process of participating in a sweat lodge, the meaning behind them, and who benefits from the experience.

Smitty gets emotional when he brings up the accountability Mike has given to Smitty in digging up “Smitty’s story,” that has held him back for years.

Mike then dives deep on the self-limiting beliefs that manifest as procrastination and how those beliefs are affected by your relationships with others.

Mike explains that to be your authentic self, it’s crucial to explore your “shadow," and dissect it to break down old coping mechanisms that no longer serve you. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro | Rapid Fire

[2:45] Who would win in a fight between @jayferruggia and @lukahocevar

[3:20] What is the best part of the Montana Retreat?

[4:40] Who can beat Smitty in an ice cream eating contest?

[5:28] Florida vs. New Jersey

[5:45] What is the morning routine of a Life Coach?

[7:20] How does gratitude drive your day?

[9:20] What dish do you make, better than your mom?

[11:15] Post sweat lodge feast

[12:25] The meaning behind sweat lodges

[16:33] Funniest Sweat Lodge Story

[21:40] Stop fighting the resistance to begin learning

[23:30] Who benefits from a sweat lodge?

[27:28] F**K You Mike Desanti

[29:24] The Story People Tell Themselves

[33:50] What is procrastination? 

[42:00] How Your Growth Affects Others

[43:47] Never Solicit Feedback From Spectators

[44:49] Shadow Work

[56:50] Common things people store in their Shadow

[1:01:40] Allowing your partner to speak without judgment

RESOURCES

The Vital Guide

Mike's Instagram

Chad, owner of Courage Barbell, is also a prolific author for his own blog, as well as, a regular author for EliteFTS.

In this episode, Chad provides decades of “Under The Bar” wisdom and shares brilliant training hacks, identifies major obstacles that hold people back, and shares the mentality it takes to become a world class powerlifter.  *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[2:38] Favorite Cheat Meal

[3:20] Pre-Meet Rituals

[4:30] Eating Habits for a 400 lb Powerlifter

[5:58] Dream Piece of Gym Equipment

[7:10] What is Chad’s Dream Car?

[10:10] What is the most common training mistake people make when trying to get strong?

[12:10] Spreading Out Your Training To Save Your Gains

[15:20] Implementing Recovery Sessions into Your Program

[17:20] Not sticking to the “7 Day” Schedule for Lifting

[19:50] A Better Training Split

[21:00] Best Drug Free Numbers

[26:10] Powerlifting Injuries

[28:22] What does it feel like to squat 1100 lbs

[32:00] Battling Insomnia, Staying Up for 14 Days Straight

[39:32] A Brilliant Way To Split Up Your Training Days

[46:00] Why Percentage Based Training is Too Obscure

[50:05] How Has Chad's Mindset Around Lifting Evolved?

[1:04:00] The Importance of Having Goals Outside of Fitness

[1:11:20] Life Lessons From Powerlifting

RESOURCES

Courage Barbell 

Chad’s Instagram

In today’s episode, we’re honored to be joined by Firefighter, John Haney. Smitty and OB ask questions about John’s 26 years of experience as a veteran firefighter. John shares some amazing stories; including a tragic line of duty death, getting carbon monoxide poisoning, and the road back to learning how to walk again. John shares heartfelt experiences that teach us all above the bravery and courage of firefighters. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[1:09] Rapid Fire Questions

[4:03] The Surprising Truth About Firefighters

[10:07] Misconceptions About The Fire Service

[15:00] Advice From A Veteran Firefighters

[19:55] Funniest Fire Calls

[22:37] Most Memorable Calls

[27:10] The Worst Night Of John’s Life

[53:40] Smitty Makes A Terrible Joke

[56:00] How Your Ego Can Hold You Back

[1:06:40] The Worst Excuse

In this week's episode, Smitty and OB are Eager to announce, "The Ronin Handbook." The handbook will allow listeners and supporters of the show to follow along with free, science-backed ways to drastically improve the quality of their life.

In this episode, we lay out the first five Ronin principles or habits from eariler podcast episodes.

Additionally, Smitty and OB introduce a new, VIDEO COACHING segment for the show, where they take video submissions from listeners and provide feedback and coaching tips.

Lastly, Smitty and OB discuss the three causes of injuries and how to avoid them. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] How To Get Out of Speeding Tickets

[2:00] The Ronin Handbook

[2:40] Criteria for the Handbook

[2:55] How to Make Immediate Change

[3:30] Free Ways to Get Better

[4:45] Improving the Quality of Your Life

[5:40] Consistently Challenging Yourself Outside of Fitness

[11:00] Taking Control of Your Life

[18:26] Leaving Every Place Better Than How You Found It

[20:53] Sunday Brain Dumps

[23:40] Writing Down Three “To-Dos” the Night Before

[25:20] Not Touching Your Phone Within Two Hours of Waking

[33:24] Where to Start With Cold Plunging

[39:00] Review Guidelines for Challenges

[42:00] Live Coaching: OB and Smitty Coach a Listener’s Deadlift

[49:50] A Warning For Deadlifters

[53:16] What Is A "Back Ass?"

[54:47] The 3 Causes of Injury

[56:57] Avoiding Low Back Injury

[58:30] Injury Proof Your Training

[59:00] Is There Such A Thing As “Perfect Form”

RESOURCES:

Ronin YT Channel - Deadlift Analysis

Sebastian Junger - Tribe

Wim Hoff Breathing

In today’s episode, Smitty shares how he creates an environment and mindset that allows him to be extremely productive. He outlines best tips for preparation, accountability, brain dumps, and list making to ensure you stay on the right path to getting things done.

OB gives away his gyms process for recruiting the highest level of coaches. In it, he explains some of the surprising things they look for in their coaches and what makes a great trainer stand out from good trainers. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[5:09] Mindset for Productivity

[9:23] Productivity Starts the Night Before

[10:51] Planning Small Wins

[11:29] Morning Mindset

[12:57] “Limbic Friction”

[14:37] Light Exposure

[16:55] How to Use Brain Dumps to Increase Productivity

[20:10] Do, Delegate, or Dump

[23:55] The 20/20 Split For Productive Work

[26:20] Taking Action to Avoid Building Negative Habits

[29:40] Being a Person of Value

[31:27] Your Training is as Good as Your Training Partners

[34:28] Mentors Are the Training Partners of Life

[37:40] Smitty’s Efficiency Hack

[42:20] What OB’s Gyms Look For In a Good Coach

[45:42] Warm Up Flow

[47:29] Coaching Body Language

[48:48] The Tow Cue Coaching Rule

[52:00] How to Give Feedback to Clients

[53:17] 3D Coaching

[58:17] Picking an iTunes Review Winner

RESOURCES

CPPS Certification

In Episode 9, we are honored to bring you Joe DeFranco as Becoming Ronin’s very first guest.  Joe starts by talking about his early career and the major influences who shaped him as a trainer and how he approached training athletes. He also covers the big shifts in his training mentality and how it has evolved over the years. He also discusses becoming a father and how he has introduced fitness for his own daughters.

Smitty asks Joe, what sparked him to create what is now regarded as one of the most popular programs in the fitness industry, Westside for Skinny Bastards (WS4SB).

Joe explains that how being an “Observational Trainer,” leads to recognizing the results from your training styles and using this experience to make an impact in the industry.

Joe gives his thoughts on three forefathers of performance training and his inspirations from each pioneer.

Smitty, Joe, and OB discuss the evolution of the CPPS and the its direction for the future. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS 

[0:00] Intro

[2:15] Rapid Fire Questions for Joe

[11:44] Joe’s Biggest Influence and Why

[14:00] Early Training Memories with George DeFranco

[18:45] Joe’s Approach with Training His Daughters

[25:08] The Foundation of Joe’s Early Success in Training

[31:17] What Sparked one of The Most Popular Training Programs in The Industry

[39:30] How experimentation leads to good coaching

[41:22] Best Way to Be Observational With Your Training

[46:30] Beta Testing Your Program

[49:00] A Vetted Program vs. Online Programs

[52:32] The Forefathers of Performance Training (Franics, Poliquin, Hatfield)

[1:11:25] The Best Letters to Have After Your Name in The Fitness Industry

[1:18:19] Application of Training Knowledge

RESOURCES

Defrancostraining.com

Joe's Instagram

Industrial Strength Show

CPPS Certification

OB shares ways his team of trainers is gamifying programming to make training fun again, including HR training and team challenges. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Into

[0:26] Ronin Game Shoutout - Brad Laska

[3:30] Seeing Jordan Peterson Live

[7:30 ] Patterns That Prevent Growth

[10:20] Voluntarily Suffering Is Transformative

[12:17] Being Vulnerable

[15:48] How To Easily Make Your Relationships Awesome

[18:08] Attention is Currency

[24:45] How to Make Your Programming Exciting

[27:50] The Super Simple Way To Injury Proof Your Training

[32:50] Why Fitness Dogma Can Hurt You

[37:20] How to Gameify Your Heart Rate Training

[44:52] Effective Way to  Incorporate Challenges into Your Training

[47:05] Developing Systems in Your Training

In today's episode, OB and Smitty discuss a recent study on why willpower isn't a great strategy for success and the two science backed characteristics that truly help you succeed. Next, how the importance of including regular mental stress in your life and then they compare their experiences with their recent cold plunge endeavors. Smitty talks about Dr. Andrew Huberman's recent post on garlic's affect on LDL. Smitty and OB give their advice on how to build your brand on social media. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[1:18] The Best Mindset for Stress

[5:55] Is Everything You Know About Willpower Wrong?

[8:15] Is Gratitude the Key to Achieving New Goals?

[9:23] How Compassion Plays a Role in Evolving.

[10:30] Connecting to your Future Self

[13:25] Taking a Compliment

[15:25] Take Care of Yourself to Give the Best Version of Yourself to the World

[22:15] Including Mental Stress in Your Life

[25:27] Smitty’s Initial Failure with a Cold Plunge

[30:00] OB’s Breakthrough to the Stress Response

[32:54] Is Anticipation Holding You Back?

[35:30] Becoming Ronin Cold Water Challenge

[38:00] A Simple Fix for High LDL

LISTENER Q&A

[45:44] How to Build Your Brand With Social Media @fierce_phoenix_fitness_

[46:40] Keeping Social Media Social

[50:33] How Frequently Should You Post to Social Media?

[52:09] Documenting Your Brand @breakthroughsc

[53:58] Pick Your Social Media Platform and Run With It!

[54:50] Social Media Advice from Strong NY @kennysantucci

[55:30] Pick Your Social Media Voice @jayferruggia

Smitty gives tribute to his mentor Thich Nhat Hanh, a Vietnamese Monk who recently passed away, but through his amazing teachings, lives on. 

Smitty and OB then answer some listener questions, share some of their funniest client stories, and talk about how OB almost didn't make it out of his first Strongman Saturday workout with Smitty. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] Intro

[0:16] Personal Thank You

[2:16] What is “Nice Guy Syndrome”

[5:50] How to Avoid Toxic Nice Symptoms

[6:54] Liking Yourself First

[7:44] Taking Action to be “Worthy”

[8:23] Empathy through Suffering

[9:46] What is an “Integrated” Man?

[10:10] Wimp Push Over vs. Arrogant Jerks

[14:33] Consistent messaging to kids

[17:50] Why people try to break you down

[18:29] Tribute to Thich Nhat Hanh

[20:11] What led to Smitty’s Awakening

[22:55] The message that changed Smitty’s life

[26:35] The lesson in meaning

[29:21] Mindfulness practice

[30:10] Listener Q&A

[30:20] Dream Cars - from Chris Caputo

[34:07] Group Training vs Individual - Camaco

[36:20] What is a “pre-warmup?”

[38:00] What do you use as a moral compass?

[40:17] Funny Client Stories

[46:20] The time OB almost died during a strongman workout

RESOURCES

• CPPS Certification
• The Ageless Athlete Series

In this episode, Smitty and OB tackle some listener questions. One question sparked the telling of the most memorable CPPS certification (CPPS), which Smitty calls, "The Infamous Torchi Experiment." Smitty's brush with death in the Austin Texas Airport and his harrowing journey home are written in the scrolls so all future generations will never forget. Then the guys give their thoughts on the how to make gym friends and why that might be the most important component in your fitness journey. Smitty and OB weigh in on if leg extensions are a "good" exercise, if there's a time and place for them, and things to consider if you do use them. They finish the episode by talking about how passion evolves over your career and how your relationship with fitness changes for the better. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] INTRO

[0:40] The Most Hilarious CPPS Story Ever

[0:41] No spoiler alerts on this one

Q&A

[25:18] How To Approach New People in a Gym

[30:17] The Basic But Brutal Program

[35:31] Do Smitty and OB Disagree on if Leg Extensions Are a Good Exercise?

[37:10] The Types of People Who Can Benefit from Leg Extensions

[42:53] Better Way of Thinking About Programming Exercises

[45:40] How Passion for the Fitness Industry Evolves Over Your Career

RESOURCES

• CPPS Certification
• The Ageless Athlete Series

In today’s episode, we announce our very first winner of our custom Becoming Ronin Yeti water bottles. Smitty and OB share the Weekly Words of Wisdom and lay out a lesson in identifying success. They continue with a warning about how the “fear of success” is holding you back and how to overcome this to manifest your goals. 

Then Smitty and OB take to Instagram Q&A listener questions, which sparks discussion about mistakes they both have made when training in the early years, how to auto-regulate your training, a huge hack for when you’re feeling run down, and much more. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] INTRO

[0:14] Picking a winner for a custom Ronin Yeti

[1:36] Weekly Words of Wisdom

[7:25] The Fear of Success is Preventing Your Success

[10:34] Earning Success vs. “Deserving” Success

[12:29] How To Remove Yourself From the Procrastination Loop

[14:15] Allowing Yourself to Be Inspired By Others

[16:21] Begin The Process of Healing to Manifest Your Goals

[17:21] What is your motivation to help others?

[22:00] Mistakes Smitty and OB made when they started training clients

[26:00] Biggest Discrepancies Between Text Books and Real World Training

[30:00] Patch Your Leaks Before Adding Horsepower

[31:00] The Emotional Disconnect between Education and Application

[34:00] Smitty’s Hacks for Autoregulating Your Training

[38:10] Don’t Ignore This Warning Sign When Training

[39:43] A Huge Training Hack For When You’re Feeling Run Down

RESOURCES

• CPPS Certification
• The Ageless Athlete Series

In today's episode, Smitty and OB discuss a quick update on 'The Ronin Game,' and share some tips for being a better student. OB gives away his best free marketing strategy that he has used in his gyms to get more clients in the doors. Smitty talks about the critical strategies you need to help your morning training sessions be safe and effective and how training in the morning is different than training at night. Finally, the episode finishes with a powerful message about cutting people out of your life. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] INTRO

[3:00] Updates on "The Ronin Game"

[8:15] Tips for Being a "Better Student"

[18:35] The Single Best Marketing Strategy

[29:25] Critical Tips If You Train In The Morning

[34:45] Should You Load The Spine In The Morning?

[35:20] How to Train If You Have Pain or Injury

[39:00] Ways to Make Morning Sessions More Effective

[41:47] The Problem With Cutting People Out of Your Life

RESOURCES

• CPPS Certification
• The Ageless Athlete Series

What does the student do when they feel discouraged? They go out and encourage others. This is the true intent of the Ronin game and giving of yourself to ease the suffering of others. Learn how personal accountability will completely change how you look at life. Specifically, when you don't see your role in a situation, you can never see things from someone else's perspective. OB reveals his "Decision Making Matrix," that he uses to guide his life decisions. Finally, to achieve absolute greatness in your life, you must forego all else and jump into the abyss. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast

TIMESTAMPS

[0:00] INTRO

[2:07] Rapid Fire Questions for Smitty

[4:48] What is The Ronin Game and Random Acts of Kindness

[15:05] Madness in Excellence

[18:00] Reflecting on Your Personal Accountability

[22:20] Accepting Criticism and Developing a Sense of SELF

[26:00] The Importance of Self-Forgiveness

[28:21] The Biggest Problem That Plagues Trainers

[32:35] A Better Approach to Injury

[42:10]  The Importance of Unloaded Movements in Training

[43:00] Common Problems with Mobility Exercises

[44:07] Use This Decision Making Matrix to Make Tough Decisions Seem Easy

[53:45] The Rules of the Ronin Game

RESOURCES:

• CPPS Certification

TIMESTAMPS:

[00:00] - INTRO

[2:00] - What is the origin of “Becoming Ronin?”

[10:30] - Raising children and self-love

[13:30] - Parallels of parenting to business

[18:40] - Smitty’s recent sweat lodge experience

[29:07] - Evolution of the mind

[34:03] - Dynamics between happiness and success

[44:45] - Recognizing your patterns in order to change them

[48:05] - Madness in excellence

[55:10] - How the CPPS certification changes lives

RESOURCES:

• CPPS Certification
• What is a sweat lodge?
• Mike Desanti - Instagram
• Jay Ferruggia's Renegade Podcast