#155 Programming Q&A - Thoughts on Sprints, Front Squats, Injuries and More

from Becoming Ronin · host Brian "OB" Oberther, Jim "Smitty" Smith

🔗 Subscribe on YouTube 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 💡 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 🎒Eberlestock https://eberlestock.com/RONIN 💪 Jocko Fuel Shop now and save with code RONIN10! 🛡 Iron Neck Improve neck strength and save 10%! 💧 LMNT Electrolytes Get FREE LMNT with your first order! 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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This episode is 1 hour and 6 minutes long.

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This episode was published on October 27, 2025.

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