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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 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 you're 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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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.

By the end, you'll see how reorganizing your training around these lines can help you move better, stay healthier, and boost performance.

Timestamps

[00:00] Introduction to Anatomy Trains

[02:35] Understanding Movement vs. Isolation

[05:18] The Role of Fascia in Movement

[08:23] Force and Adaptation in Training

[10:59] Case Study: The Injured Pitcher

[14:04] Integrating Isolation and Movement

[16:51] Exploring the Superficial Back Line

[19:25] The Superficial Front Line and Its Implications

[32:32] Understanding the Superficial Front Line

[36:25] Exploring the Lateral Line

[39:58] The Spiral Line and Its Importance

[47:00] The Deep Front Line and Breathing Mechanics

[53:41] Functional Lines and Movement Patterns

[01:00:45] Anatomy Trains Assessment and Integration

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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 that come with being a health and education influencer—especially how he's navigated growth without "selling out." Tim shares insights into balancing authenticity, professional integrity, and personal life while building an online community that trusts his expertise.

Whether you're a coach, trainer, student, or someone curious about the future of education and social media, this conversation will leave you inspired to pursue your craft with purpose and originality.

Timestamps

[00:00] OB's Recent MRI Story

[05:34] How staying consistent in training ties into time spent outdoors

[09:03] The crossover between building a social media platform and teaching in the classroom

[18:41] What years of teaching have taught us about communicating expertise

[27:41] The connection between discipline, freedom, and making authentic content

[34:08] Handling paid partnerships without losing your audience's trust

[36:39] Finding creative ways to expand your content and teaching style

[38:56] Why coaches must always explain the "why" behind the work

[42:02] Building real trust and rapport with clients and students alike

[45:30] Knowing when someone is actually ready to change

[49:49] The most common mistakes people make when they walk into a gym

[53:14] Why following a solid program beats winging it every time

[56:18] Go-to corrective exercises for the everyday population

Connect with Tim Reynolds

Stay up to date with Tim's content, teaching, and insights:

• 📲 TikTok: https://www.tiktok.com/@anp_professor?lang=en
• 📸 Instagram: https://www.instagram.com/anatomy_professor/?hl=en

💡 Join the Ronin community for weekly insights, tips, and motivation!

📲 Follow us on Instagram:

• @oberther
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🌐 Visit Our Website: www.becomingroninpodcast.com

🛠 Share Your Journey: Tag us with #BecomingRonin and let us know how you're taking control of your fitness and personal growth journey!

👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!

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Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.

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The last bags you'll ever need:

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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 guys debate the effectiveness of CrossFit compared to traditional strength training, stressing the value of recovery, bracing techniques, and the role of strength as a skill. They explore box squats, Olympic lifting, endurance versus strength, and how proper technique and enjoyment are essential for long-term engagement in fitness.

Timestamps

[00:00] Smitty's Farming Story

[12:12] The Woodchuck Incident: A Battle for Survival

[18:12] Injury and Recovery: Lessons Learned

[24:00] CrossFit vs. Traditional Training: A Discussion on Effectiveness

[24:59] The Importance of Full Recovery in Training

[28:12] Strength Training as a Complement to Athletic Performance

[34:44] Bracing Techniques for Safe Lifting

[43:57] The Role of Base Support in Power Potential

[50:57] Training Modalities and Coaching Perspectives

💡 Join the Ronin community for weekly insights, tips, and motivation!

📲 Follow us on Instagram:

• @oberther
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🌐 Visit Our Website: www.becomingroninpodcast.com

🛠 Share Your Journey: Tag us with #BecomingRonin and let us know how you're taking control of your fitness and personal growth journey!

👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!

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Support the Show

Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.

#BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast

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Episode Overview

In this episode, OB and Smitty unpack the deeper meaning behind the question: "What does it profit a man to gain the world but lose his soul?" They explore how chasing success for the wrong reasons can lead to personal emptiness, and how to ensure your talents are employed with integrity. The discussion weaves in personal stories, reflections on grief and trauma, and the value of defining success on your own terms. Along the way, they address the traps of ego, "shiny object syndrome," and sacrificing identity for image. Listeners will walk away with actionable steps to clarify their values, write a personal mission statement, and surround themselves with the right people to keep their compass aligned.

Timestamps

[00:00] Navigating grief and trauma as a foundation for personal growth

[02:25] How adversity shapes perspective and reveals what really matters

[05:26] Defining success to avoid sacrificing your soul

[08:04] How relationships influence identity and personal development

[10:42] The journey of self-discovery and choosing who you want to be

[13:41] Why vision is essential to avoid drifting into the wrong path

[16:15] Recognizing and avoiding shiny object syndrome

[27:41] How cultural fit impacts life and business decisions

[28:29] Chasing image vs. building identity

[31:33] Comfort vs. happiness — the hidden cost of convenience

[34:06] Understanding the opportunity cost of every decision

[36:18] Identifying core values to guide your actions

[41:41] Creating a personal statement to keep your life aligned

[46:05] The power of accountability and the right peer group

[53:32] Final reflections on community, purpose, and fulfillment

💡 Join the Ronin community for weekly insights, tips, and motivation!

📲 Follow us on Instagram:

• @oberther
• @smittydiesel

🌐 Visit Our Website: www.becomingroninpodcast.com

🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you're taking control of your fitness and personal growth journey!

👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!

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Episode Overview

Join us in this heartfelt conversation as we explore the depths of grief and its role in our lives. Our guest, Michael Desanti, shares insights on how grief can be a powerful teacher, helping us to connect more deeply with ourselves and others. Discover how embracing the full spectrum of emotions can lead to a more authentic and fulfilling life.

Grief is a gift that allows us to connect with others on a deeper level. Embracing both joy and sorrow is essential to being fully alive. The process of grieving can lead to personal growth and greater empathy. Building strong relationships and community is crucial for healing.

#GriefJourney #Healing #EmotionalGrowth

Timestamps

[00:00] The Gift of Existence and Suffering

[02:45] Understanding Grief as Love

[05:21] The Purpose of Grief

[08:18] Navigating the Waves of Grief

[11:12] The Duality of Grief: Strength and Vulnerability

[13:13] Making Meaning of Loss

[16:02] The Transformative Power of Grief

[18:37] Grief in the Context of Trauma

[21:18] Living with Grief: A Continuous Journey

[23:58] The Variations of Grief

[32:33] Embracing Personal Development Through Grief

[34:17] Preparing for Grief: The Importance of Presence

[36:04] Understanding Grief: A Personal Responsibility

[41:30] Confronting Suppressed Grief: The Body's Signals

[44:54] Strengthening Relationships in Times of Grief

[50:51] Catharsis: Processing Trauma and Energy

[52:31] Grieving Beyond Loss: Seasons of Life

[57:27] Faith, Grace, and the Unknown in Grief

Find Mike:

www.michaeldesanti.com

💡 Join the Ronin community for weekly insights, tips, and motivation!

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• @oberther
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🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you're taking control of your fitness and personal growth journey!

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Episode Overview

As we gear up for the milestone of Episode 150, OB and Smitty take a reflective turn, diving into the often-overlooked role grief plays in personal growth. This conversation pulls back the curtain on how emotional depth can shape physical resilience and how embracing life's heavier moments can actually fuel the journey forward.

From there, the energy shifts to what makes training stick. The guys unpack fresh approaches to programming that make fitness feel more like play - not punishment. They break down why novelty, gamification, and strategic intensity are key to keeping clients engaged and progressing. Topics include the timeless effectiveness of the five by five method, the underrated power of isometrics, and how ad sets can push adaptation without wrecking recovery.

Throughout the episode, OB and Smitty underline one constant: evolution. Whether it's emotional intelligence or smarter programming, the Becoming Ronin philosophy is always about leveling up and staying one step ahead.

Timestamps

[00:00] Introduction and Anticipation for Upcoming Episode

[02:44] Exploring Grief: A Deep Dive

[05:25] Innovative Training Methods: Making Fitness Fun

[08:30] The Importance of Novelty in Training

[11:20] Understanding the Five by Five Training Method

[13:57] The Evolution of Training Philosophy

[16:50] The Role of Mental Toughness in Training

[19:21] The Science Behind Compound Lifts

[21:59] Practical Application of Training Techniques

[29:46] High-Intensity Training Techniques

[34:46] The Simplicity of Five by Five Training

[39:05] Active Rest and Fillers in Training

[43:02] Innovative Training Phases and Techniques

[56:02] Building Work Capacity and Recovery Strategies

Stay Connected

💡 Join the Ronin community for weekly insights, tips, and motivation!

📲 Follow us on Instagram:

• @oberther
• @smittydiesel

🌐 Visit Our Website: www.becomingroninpodcast.com

🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you're taking control of your fitness and personal growth journey!

👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!

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❄️ The Plunge Save $150 on the ultimate cold plunge tank!

Support the Show

Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.

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Episode Overview

In this episode, OB and Smitty share stories from their time training in commercial gyms—the good, the bad, and the frustrating. From mismatched weights to people sitting on machines scrolling their phones, they vent about common gym pet peeves and how social media has changed the gym environment.

The conversation shifts to practical nutrition advice, including the importance of tracking your food and getting enough protein, especially for those serious about results. They also dive into how training methods need to evolve over time, particularly in bodybuilding—balancing strength with size and learning how to adapt as you age.

Later in the episode, OB and Smitty get into what it really means to be a good coach. They talk about building trust, creating a supportive environment, and helping clients focus on more than just the physical side of training. It's about being real, staying positive, and helping people grow both in and out of the gym. This one's full of honest takes and hard-earned lessons from two guys who've been in the game for a long time.

Timestamps

[00:00] Strongman Training in Commercial Gyms

[10:41] The Role of Social Media in Fitness

[18:11] Nutrition Tips and Misconceptions

[26:03] The Importance of Open-Mindedness in Fitness

[31:08] Judgment in Gym Culture

[40:11] The Importance of Tracking Progress

[46:41] Strength vs. Size in Bodybuilding

[52:32] Nutrition: The Key to Bodybuilding Success

[01:02:05] Coaching Challenges and Business Insights

[01:09:07] Authenticity in Coaching

[01:15:41] The Journey of Self-Discovery

[01:22:51] Building Connections Through Positivity

[01:30:49] The Importance of Personal Growth

[01:39:01] Setting Realistic Expectations

Stay Connected

💡 Join the Ronin community for weekly insights, tips, and motivation!

📲 Follow us on Instagram:

• @oberther
• @smittydiesel

🌐 Visit Our Website: www.becomingroninpodcast.com

🛠 Share Your Journey: Tag us with #BecomingRonin and let us know how you're taking control of your fitness and personal growth journey!

👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!

Sponsors

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🛡 Iron Neck Improve neck strength and save 10%!

💧 LMNT Electrolytes Get FREE LMNT with your first order!

❄️ The Plunge Save $150 on the ultimate cold plunge tank!

Support the Show

Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.

#BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast

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Episode Overview

In this episode of Becoming Ronin, OB and Smitty dive deep into the worlds of Jiu-Jitsu and strength training, sharing hard-earned lessons and practical insights for coaches and athletes alike. They discuss the significance of earning milestones in martial arts, how training methods have evolved, and why coaching with integrity and intention is more important than ever—especially when it comes to popular challenges like the Murph.

The conversation shifts into technical training strategies, with a focus on improving grip strength, dialing in proper push-up form, and understanding the nuances of deadlift technique—especially how to identify and fix hip shifts to prevent injury. OB and Smitty break down how to get more out of your Romanian Deadlifts (RDLs), how to choose the right footwear as a coach who's on their feet all day, and how to address and correct strength imbalances by programming for your weaker side.

Whether you're on the mat or under the barbell, this episode delivers powerful tools to refine your craft and lead with purpose.

Timestamps

[00:00] OB Gets His Purple Belt

[05:50] The Current Status of Jiu-Jitsu

[12:01] Programming Techniques for Challenges

[18:13] Correcting Push-Up Form for Better Results

[25:50] How to Feel Your Glutes With RDLs

[32:57] Innovative Techniques for RDLs

[41:28] Addressing Imbalances in Strength Training

Stay Connected

💡 Join the Ronin community for weekly insights, tips, and motivation!

📲 Follow us on Instagram:

• @oberther
• @smittydiesel

🌐 Visit Our Website: www.becomingroninpodcast.com

🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you're taking control of your fitness and personal growth journey!

👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!

Sponsors

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🛡 Iron Neck Improve neck strength and save 10%!

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❄️ The Plunge Save $150 on the ultimate cold plunge tank!

Support the Show

Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.

#BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast

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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 Inferno becomes a metaphor for self-inflicted suffering, revealing how we often sabotage our growth through emotional indulgence, broken trust, and spiritual neglect. OB and Smitty explore how these behaviors manifest in both personal and societal contexts, making the case that unchecked habits and disordered values can keep us trapped in cycles of pain and avoidance.

But this isn't a message of doom—it's a call to awareness. The episode highlights how faith, integrity, and personal responsibility can serve as guideposts back to the surface. By identifying where you may be sliding and understanding the emotional and spiritual consequences of sin, you can begin the climb toward redemption, purpose, and peace.

Whether you're battling internal demons or looking to strengthen your moral compass, this episode offers hard truths, timeless insights, and a path forward for those willing to face their own inferno.

Timestamps

[00:00] Exploring Dante's Inferno: A Journey Through Hell

[07:43] Self-Mastery and Personal Reflection

[14:56] The Layers of Hell: Understanding Sin and Consequence

[22:34] The Path to Redemption: Faith and Spiritual Truth

[31:31] The Consequences of Gluttony and Greed

[44:54] Building a Bigger Table: The Dangers of Greed

[54:01] Exploring Heresy: The Cost of Denying Spiritual Truths

[01:01:55] The Nature of Violence: Inner and Outer Conflicts

[01:12:53] The Sin of Fraud: Authenticity in Relationships

[01:19:07] Treachery: The Deepest Betrayal

[01:27:15] Closing Thoughts: Awareness and Reflection

Stay Connected

💡 Join the Ronin community for weekly insights, tips, and motivation!

📲 Follow us on Instagram:

• @oberther
• @smittydiesel

🌐 Visit Our Website: www.becomingroninpodcast.com

🛠 Share Your Journey: Tag us with #BecomingRonin100 and let us know how you're taking control of your fitness and personal growth journey!

👍 Enjoyed this episode? Subscribe, leave a review, and share it with someone ready to level up their life!

Sponsors

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🛡 Iron Neck Improve neck strength and save 10%!

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Support the Show

Every like, review, and share helps us inspire more people on their self-mastery journey. Together, we can grow stronger, more disciplined, and live better lives.

#BecomingRonin #FitnessJourney #SelfMastery #WorkoutTips #Empowerment #FitnessProgramming #GrowthMindset #Podcast