We’re back from a weekend out at Pinnacles National Park—and this one’s all about knees. After spending hours hiking up and down rocky terrain, the conversation naturally turned to joint health, knee pain, and how to keep your body running strong.

In this episode, we break down the real causes of knee pain—what it is, what it isn’t, and why so many people get it wrong. We talk about the role of glutes, hamstrings, and biomechanics in keeping your knees healthy and pain-free. From hiking trails to the gym floor, your knees take a beating if you’re not moving right.

We also share our go-to movements and strategies for both prehab and rehab, including exercises like terminal knee extensions, Spanish squats, and Copenhagen side planks. Whether you’re dealing with chronic pain or just looking to stay ahead of it, there’s something in here for you.

This isn’t theory—it’s what we actually do when our joints start talking back. Tune in. Take notes. And keep training smart.

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Timestamps:

00:00 Intro

02:39 Hiking At Pinnacles National Park

06:10 Knee Pain & Common Mistakes

14:57 Causes Of Knee Pain

23:50 Rehab & Strengthening

25:48 Leg Extensions & TKEs

29:51 Spanish Squats Explained

32:57 Glute & Hip Strength

39:03 Medial Stability & Adductors

42:36 Hamstrings For Knee Health

50:59 Exercise Integration For Pain Relief

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Connect With Us:
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Welcome back to another Iron Sights After Dark episode. In this conversation, I sit down with Joey Pena, COO of Charlie Mike Protection Services, a veteran-owned executive protection company based out of Las Vegas, Nevada. Joey is a military veteran, seasoned entrepreneur, and respected voice in the world of private security and executive protection (EP).

In this episode, we break down the truths, challenges, and culture shifts happening in the executive protection industry. From the old-school bodyguard mindset to the emergence of modern tech-savvy protectors, this discussion is packed with insight that goes far beyond just the gear or tactics. We talk about client expectations, the evolution of threats, and the importance of mindset, education, and leadership in protection work.

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Timestamps:

0000:0 Intro

04:13 Joey Pena’s Background

13:47 Evolution & Levels Of Executive Protection

18:57 Role & Value Of EP Agents

34:22 Skills & Challenges In The Field

42:53 Social Media’s Influence On EP

49:21 Hospitality As A Core EP Skill

59:18 Vetting & Onboarding At Charlie Mike

01:09:03 Educating Clients & Agents

01:17:41 Complacency & Professional Standards

01:40:13 Firearms & Protection Philosophy

01:48:32 Closing Thoughts

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Welcome to a powerful first-time collaboration between the Iron Sights Podcast and the TTPOA Podcast. 

Recorded during the Texas Tactical Police Officers Association (TTPOA) Annual Conference, this episode brings together TTPOA hosts Brandon and Matt, Chief Bryan Williams, and myself, Scott Howell, for an unfiltered and brutally honest conversation. 

We dive into the real challenges facing law enforcement today—from broken leadership and cultural barriers to the lack of proper training—and most importantly, we discuss the why behind those problems.

Chief Bryan Williams is known as a cops’ cop—a leader who trains with his people, speaks the hard truth, and refuses to sugarcoat the realities of modern policing. As a USPSA grandmaster shooter and someone who is actively creating change in his department, Bryan brings raw passion and hard-earned insight to the table. This conversation is everything people inside and outside the profession wish they could say out loud. It’s real, raw, and unfiltered, just the way Bryan wants it. 

So buckle up, drop the ego, and get ready for an eye-opening episode that doesn’t hold back.

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Timestamps:

00:00 Intro

11:14 Bryan Williams’ Background

14:31 Training Standards Matter

17:38 Leadership & Decision-Making

23:47 Systemic Issues In Leadership

37:15 Understanding Community Concerns

40:13 Officer Vs. Leadership Disconnect

44:54 Strong Leadership Examples

49:21 Community Policing & Perception

01:02:32 Real-World Training Gaps

01:11:10 Officer-Involved Shootings

01:18:09 Remembering The ‘Why’

01:29:33 Internal Vs. External Promotions

01:34:23 Mid-Level Management Issues

01:42:37 Community Accountability

01:51:13 SWAT Tactics & Evolution

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Connect With Us:
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Welcome back to another episode of the Iron Sights Podcast! Today, we are diving into a topic we’ve all run into—plateaus. Whether it’s in the gym, your nutrition, or just your overall progress, getting stuck is part of the process… but staying stuck doesn’t have to be.

We break down what a plateau really is, why it happens, and how to recognize it before it turns into long-term frustration. More importantly, we talk strategy—how to evaluate your training, track the right metrics, and make the kind of changes that actually move the needle.

Enjoy today's show!

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Red Dot Fitness Training Programs:
rdfprograms.com

Online Membership (Full Access To All Programs & Virtual Coaching):
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Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
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-

Timestamps:

00:00 Intro

04:28 Understanding Plateaus

06:44 Importance Of Structured Programming

08:09 Breaking Through Plateaus

16:55 Volume Vs. Intensity

28:09 Adjusting Exercises & Rep Ranges

34:06 Endurance Training Mistakes

39:18 Tracking & Technique

40:33 Rest Times & Strength Gains

45:45 Program Evaluation & Adjustments

56:42 Smarter Recovery Strategies

59:15 RDF Strong 

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Connect With Us:
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Here’s another episode coming off the annual Texas Tactical Police Officers Association Conference in Round Rock, Texas.

Today’s guests are Chancey Pogue and Brian Stahl — veteran police officers, owners of Reticence Group Training Company, and the guys leading the firearms program at a large metro law enforcement agency in Texas.

We dig into the philosophy behind their training methods, how they’re helping shift culture inside their agency, and what it really means to prepare officers for the job — not just check a box and call it “qualified.”

Chancey and Brian are the real deal — humble, capable, and leading from the front.

Enjoy this conversation and share it with your team, your agency, or anyone who needs to hear what these guys are about.

-

Timestamps:

00:00 Intro

03:43 SWAT School Takeaways

06:25 Brian’s Career Path

13:18 Chancey’s Journey In Law Enforcement

20:23 Training Challenges In Law Enforcement

39:38 Trainee Expectations & Instructor Engagement

42:12 Practical Skills Vs. Qualification

48:17 Self-Diagnosis & Growth Mindset

59:53 Real-World Accountability

01:07:29 Isolation In The Profession

01:09:24 Failure As A Training Tool

01:21:54 Competition & Performance

01:29:46 Culture Change: The Sandpaper Approach

01:36:20 Positive Training Culture

01:39:52 Recognizing & Rewarding Excellence

01:45:54 Knowledge Sharing & Networking

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Red Dot Fitness Training Programs:
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Online Membership (Full Access To All Programs & Virtual Coaching):
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Self-Guided Programs:
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Connect With Us:
Website - https://ironsightspodcast.com/
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Welcome to Iron Sights!

Our producer fielded your questions from Instagram and YouTube so that we could answer them all live on the show.

Today we are joined by the entire crew: CeCe, Ryan & Stephen.

Enjoy the show!

-

25% OFF! Red Dot Fitness Programs: rdfprograms.com

Red Dot Fitness Training Programs:
rdfprograms.com

Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

-

Timestamps:

00:00 Intro

01:06 Steven’s Race Recap

10:55 Controlling Food Cravings

17:45 HIIT: Pros & Cons

31:17 Going Plant-Based

38:49 Vegan Vs. Carnivore

42:37 Intermittent Fasting

52:61 Common Fitness Mistakes

59:02 Strength Training & Protein

-

Connect With Us:
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Welcome back to another After Dark episode here on the Iron Sights Podcast.

In this one, I sit down with Lieutenant Dan Colasanto — a veteran cop, longtime SWAT officer, and the current President of the Texas Tactical Police Officers Association (TTPOA).

We got into some real talk about law enforcement, leadership, and the evolution of the job. But what stood out most to me? Dan’s passion for his people. He trains with them, shows up for them, and they clearly show up for him. That kind of leadership matters.

This episode is a conversation with a man who still loves the job and brings that energy to every part of it. Whether you’re in law enforcement, leadership, or just here to learn — you’ll want to hear what Dan has to say.

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Timestamps:

00:00 Intro

04:56 First Impressions Of The Conference

07:44 Event Highlights

13:06 Personal Experiences & Career Reflections

18:16 Policing Tech Evolution

23:13 Public Perception & Communication

32:28 Context In Video Interpretation

33:57 Body-Worn Cameras & Accountability

44:52 Politics In Law Enforcement

50:55 Acquiring Resources

59:55 Budgeting & Grants

01:02:21 Equipment & Training Gaps

01:04:06 Community Engagement

01:12:58 The Value Of Networking

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Red Dot Fitness Training Programs:
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Online Membership (Full Access To All Programs & Virtual Coaching):
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Self-Guided Programs:
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Connect With Us:
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Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/

Welcome back to another episode of the Iron Sights Podcast.

Today, I’m joined by the Red Dot Fitness crew — CeCe, Ryan, and Steven — and we’re diving into a topic that’s been stirring up the nutrition space for a while now: seed oils.

You’ve probably seen the arguments — some folks are planting flags hard on either side. Seed oils are either public enemy number one… or not worth worrying about at all. So what’s the real deal?

In this episode, we break down the noise, sift through the latest research, and share how our perspectives have shifted — or stayed the same. I’ve taken a strong stance on this before, and while I haven’t jumped ship completely, there is new info worth considering.

Enjoy the show!

-

25% OFF! Red Dot Fitness Programs: rdfprograms.com

Red Dot Fitness Training Programs:
rdfprograms.com

Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

-

Timestamps:

00:00 Intro

02:10 The Seed Oil Debate

03:01 Inflammation & Leaky Gut

05:37 New Research On Seed Oils

08:29 RFK, Fast Food & Public Perception

14:51 What Are Seed Oils & Their Effects?

17:46 Historical Use Of Seed Oils

21:28 Overconsumption In Modern Diets

25:39 Saturated Fats Vs Seed Oils

31:14 Ultra-Processed Foods & Reheated Oils

37:05 Omega-6 Vs Omega-3 Balance

41:54 Politics & Health Narratives

43:46 Final Takeaways On Dietary Balance

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Connect With Us:
Website - https://ironsightspodcast.com/
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In this After Dark episode of the Iron Sights Podcast, I sit down with Geoffrey Stout from SureFire. This conversation was recorded back at SHOT Show 2025, and I held onto it until now because they had some new product drops coming down the pipe. We talk about those, along with how SureFire designs, tests, and delivers gear that professionals and civilians alike depend on when it matters most. 

Geoffrey’s a solid representative of SureFire and brought a ton of insight into the conversation. I’m not paid by them — I’ve just been a long-time user of their gear and know a lot of you are too. So whether you’re on the job, at the range, or just a student of the game, there’s something here for you. Sit back and enjoy this one.

-

Timestamps:

00:00 Intro

06:34 Geoffrey’s Background & Surefire’s Story

15:04 Product Durability & Brand Loyalty

21:44 Lumens Vs. Candela Explained

31:49 New Product Development

35:34 Launching The XC Three

41:34 Stiletto Series Breakdown

47:04 The Dominator: High-Power Handheld

55:14 Surefire Suppressors

01:00:24 Where To Find Surefire Products

-

Red Dot Fitness Training Programs:
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Online Membership (Full Access To All Programs & Virtual Coaching):
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Self-Guided Programs:
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Connect With Us:
Website - https://ironsightspodcast.com/
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Welcome to Iron Sights!

Our producer fielded your questions from Instagram and YouTube so that we could answer them all live on the show.

Today we are joined by the entire crew: CeCe, Ryan & Stephen.

Enjoy the show!

-

25% OFF! Red Dot Fitness Programs: rdfprograms.com

Red Dot Fitness Training Programs:
rdfprograms.com

Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

-

Timestamps:

00:00 Intro

01:02 Anabolic Window 

05:20 Protein Timing

06:58 Pros & Cons Of 5x5 Training

15:41 Boosting The Immune System

21:24 Birth Methods & Microbiome

25:23 Isometric Exercises

26:52 Benefits Of Isometrics

31:36 Microdosing Your Workouts

41:29 Tips For Micro Workouts

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Connect With Us:
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