Welcome back to another episode of the Iron Sights Podcast with the crew from Red Dot Fitness. Today we’re diving into one of the most underutilized yet powerful training methods out there — cluster sets. 

Most lifters stick to straight sets like 3x10 or 5x5, but cluster sets can be a game changer when it comes to improving strength, power, and muscle growth without adding junk volume. We break down what they are, how to set them up, and when to use them depending on your specific goals.

As always, we bring some practical, real-world insight into how to implement these methods in your own training without overcomplicating things. Whether you’re chasing more power, muscle endurance, or just looking to get more out of your time in the gym, this episode is for you. 

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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

(NEW) Iron Sights Podcast Website:
ironsightspodcasts.com

Timestamps:

00:00 Intro

04:11 Cardio & Conditioning

05:04 Strength & Hypertrophy

07:16 Cluster Sets Intro

10:37 Using Cluster Sets

17:08 Programming Tips

33:09 Volume & Intensity

36:27 Power Training

46:32 Benefits for Lifters

54:07 RDF Max Program

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Welcome back to the Iron Sights Podcast. I’m in the studio today with CeCe and Ryan, and we’re diving into how to build real power in the gym—without Olympic lifts or endless box jumps.

A lot of people think power training is reserved for elite athletes or requires advanced lifts like cleans and snatches. While those are great tools, the truth is you can develop explosive strength and speed in safer, more practical ways that work for everyday lifters.

We’ll break down the key principles of power development, how to program it effectively, and how to train for explosive results without fancy tools or velocity-based devices. Whether you’re an athlete, coach, or just someone who wants to move better and stronger, this episode will give you a clear roadmap for building power that lasts.

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

FFA Program:  https://reddotfitness.net/fitforaction

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

(NEW) Iron Sights Podcast Website:
ironsightspodcasts.com

Timestamps:

00:00 Intro

03:41 Lifting Challenges

04:35 Common Misconceptions

05:12 Power Training Methods

07:35 Training For Longevity

08:23 Training With Intent

26:61 Force Development

34:18 Coordination & Timing

37:04 Daily Performance Adjustments

41:27 Recovery & Adaptation

47:57 Warm-Up Techniques

55:13 Power Tools

01:02:53 Choosing Programs

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Welcome back to another After Dark episode here on the Iron Sights Podcast. Tonight, I’m hanging out with Erik Grohmann, a former U.S. Marine infantryman who found his passion for fitness and nutrition while serving and then went on to earn a master’s in nutrition and dietetics. These days Erik is the nutrition coach over at Modern Athlete Strength Systems, where he works with law enforcement, firefighters, EMS, military members—and really anyone who wants to perform at a higher level.

We get into the fundamentals of human performance: the common nutrition mistakes people keep making, what actually works versus the trendy quick fixes, and the practical steps you can take to start seeing results right now. Eric also talks about how his Marine Corps background shaped his no-nonsense approach and why he launched Grunt Grubb to help clients cut through the noise.

 If you’re tired of diet confusion and ready for straight talk that actually delivers, you’ll want to stick around for this one.

Timestamps:

00:00 Intro

05:59 Marines to Nutrition

11:25 Dietetics Career

15:14 Launching Modern Athlete

19:15 Coaching Hurdles

36:28 Common Issues

51:38 Fitness Goals

53:48 Calories & Macros

56:42 Fiber & Micros

58:43 Long-Term Habits

01:04:41 Carbs & Performance

01:25:32 Field Tips

01:38:23 Meal Planning

01:43:00 Personalized Coaching

02:03:45 Modern Athlete Services

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Online Membership (Full Access To All Programs & Virtual Coaching):
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Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
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Welcome back to the Iron Sights Podcast! I’m back in the Red Dot Fitness studio with Ryan and CeCe to tackle a hot topic that’s all over the internet right now: the clash between science-based training and so-called “bro science.” 

We break down what exercise science research really tells us—and where it often gets taken out of context—so you can make smarter decisions about your own training. We also share practical best practices for applying both evidence-based principles and time-tested gym wisdom, so you can find the sweet spot between research and real-world results. 

Whether you’re a coach, a serious lifter, or just curious about the science behind your workouts, this episode gives you the tools to bridge the gap and train with confidence.

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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

(NEW) Iron Sights Podcast Website:
ironsightspodcasts.com

Timestamps:

00:00 Intro

02:48 Exercise Science & Gaps

03:15 Cece’s Background

05:12 Qual vs. Quant Research

06:31 Research Realities

08:47 Practice Challenges

17:45 Grad Students’ Role

20:11 College Study Limits

22:44 Bro Science vs. Academia

29:58 Blending Science & Practice

30:40 Cake Analogy

32:28 Real-World Training

33:54 Individual Coaching

36:40 Science & Experience

41:13 Picking the Right Program

45:50 Middle Ground Training

54:21 Choosing a Coach

Connect With Us:
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Welcome back to another After Dark episode of the Iron Sights Podcast. My guest today is Phil Downs, partner at Cholakian & Associates, former U.S. Marine Infantry Platoon Commander, and seasoned civil defense litigator. 

Our conversation goes well beyond report writing. We dig into the nuances of use of force, the Fourth and Fourteenth Amendments, and the non-uniformity of the U.S. judiciary system. Phil breaks down how legal language is frequently misunderstood, misapplied, and how those misunderstandings play out on our streets and in our courtrooms. Whether you’re a law enforcement professional, a legal enthusiast, or a citizen who wants to better understand and protect your rights, this episode delivers a roadmap to strengthen both your knowledge and application of constitutional protections. Share this with friends, family, or anyone who values the importance of clear understanding of their rights.

Timestamps:

000:00 Intro

07:43 Guest Background

12:62 Reporting Challenges

20:23 Legal & Training Gaps

36:32 Case Studies

44:25 Hesitation & Decisions

50:09 Gadget Reliance

57:29 Crowd Control Issues

01:01:03 Better Training

01:07:07 Innovation & Mental Health

01:16:21 Context & Communication

01:21:04 Report Writing Tips

01:34:50 Accurate Reporting

01:43:54 Law & Society

01:47:28 Closing Remarks

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Self-Guided Programs:
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Connect With Us:
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Welcome back to the Iron Sights Podcast! In this episode, Ryan, CeCe, and I are excited to introduce Fit for Action.

 This isn’t just another cookie-cutter workout plan—it’s a carefully designed system that blends strength training, conditioning, and mindset work so you can be ready for anything. We dive into what the program is, who it’s for, why it matters, and how we’re managing it from the inside. You’ll hear how we structured the sessions, the kind of coaching support you can expect, and the principles behind balancing strength, conditioning, and recovery for sustainable results.

Whether you’re an everyday athlete, a busy professional, or simply someone who wants to move, perform, and feel better, Fit for Action is built for you.

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

FFA Program:  https://reddotfitness.net/fitforaction

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

(NEW) Iron Sights Podcast Website:
ironsightspodcasts.com

Timestamps:

00:00 Intro

02:48 Audience Needs

06:08 Balancing Fitness and Lifestyle

07:50 Building a Comprehensive Program

10:59 Tracking Progress & Key Metrics

14:29 Structure, Flexibility & Recovery

22:04 Capacity Training Strategies

34:37 Equipment & Accessibility Tips

38:18 Adjustments and Individualization

41:48 Managing Volume & Intensity

52:03 App Features, Support & Free Trial

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 retired police sergeant Jamie Borden, founder of Critical Incident Review. Jamie is a nationally recognized expert in police performance analysis, use-of-force investigations, and critical-incident review.

We dive deep into what really happens before, during, and after a critical incident—covering how evidence can be misinterpreted, how investigations can be improved, and what both citizens and law-enforcement professionals need to understand about these high-stakes events. Jamie also shares insights from his groundbreaking book Anatomy of a Critical Incident: Investigations and Analysis, which offers a new perspective on the facts behind police encounters.

Whether you’re in law enforcement or simply curious about how critical incidents are analyzed and understood, this conversation will challenge your perspective and give you tools for clearer thinking around complex events.

Timestamps:

00:00 Intro

05:15 Conference Overview

05:39 Personal Story: COVID’s Impact

08:27 Challenges in Law Enforcement

10:54 Training & Use-of-Force Issues

17:41 De-escalation & Policy Changes

24:28 Investing in Officer Development

30:39 Updating Use-of-Force Policies

35:05 Policy vs. Practice Gap

46:17 Body-Cam Insights & Officer Beliefs

49:13 Training & Contextual Bubbles

51:13 Leadership & Decision-Making

55:23 Controlling the Narrative

01:07:16 Resources for Officers

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Online Membership (Full Access To All Programs & Virtual Coaching):
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Connect With Us:
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Start your free trial of Fit For Action: https://reddotfitness.net/fitforaction

On this Iron Sights Podcast episode, I’m joined by Ryan and CeCe to share five essential tips for getting—and staying—fit after 50. I’ve crossed that milestone myself, and between my own experience and years of working with countless clients, we’ve learned what really works as the body changes.

We cover smart training adjustments, mindset shifts, and practical strategies to help you keep making progress whether you’re jumping back into fitness or refining a long-time routine. Even if you’re not yet 50, these insights can help you prepare and avoid common pitfalls as you age.

Join us for a conversation packed with actionable advice and a clear plan for long-term success.

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

(NEW) Iron Sights Podcast Website:
ironsightspodcasts.com

Timestamps:

00:00 Intro

10:41 Aging: Mind & Body Changes

22:51 Resistance Training Essentials

34:56 Warm-Ups & Mobility Tips

37:21 Cardio vs Strength Balance

46:31 Nutrition For Longevity

51:41 Staying Consistent Over Time

57:26 Mental Benefits Of Exercise

01:03:56 Final Takeaways

Connect With Us:
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On this After Dark episode of the Iron Sights Podcast, I’m joined once again by my good friend, Mark Smith of JBS Training Group. This is the third time we’ve sat down together, and each conversation seems to hit a little different. 

We dig into the importance of mindset—for both students and instructors—and how shifting it can drastically improve performance. Mark also breaks down strategies for aligning training with results, as well as when equipment really matters for shooting performance and how to know if it’s worth the investment.

Beyond the technical talk, we also dive into the value of having honest, meaningful conversations—with your peers, your students, and even yourself. Mark has a gift for delivering insight that’s both practical and thought-provoking, and that’s why these episodes always get so much positive feedback.

Timestamps:

00:00 Intro

04:28 Exploring SF & Teaching Courses

07:58 Independent Thinking In Training

10:54 Challenges In Law Enforcement

17:40 Competition’s Role In Training

38:44 Misconceptions In Strength Training

41:23 The Importance Of Self-Awareness

45:09 Value Of Equipment In Shooting

01:01:47 Cultural Challenges In Law Enforcement

01:12:22 Intentional Fatherhood & Leadership

01:14:49 Honest Conversations & Compassion

01:20:16 Emotions In Learning

01:27:41 Social Media & Communication

01:34:16 Honest Feedback In Training

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:
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Connect With Us:
Website - https://ironsightspodcast.com/
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On today’s episode of the Iron Sights Podcast, I’m joined by Ryan and CeCe to answer one of the biggest questions in training: how much volume do you really need to build muscle?

 We break down the science and the practical side of hypertrophy training, covering everything from junk volume and why it slows down your progress, to how close you should be training to failure, to the right number of sets for growth.

 If you’ve ever felt confused about whether you’re doing too much or not enough in the gym, this conversation will give you the clarity and action steps you need to dial in your program and keep progressing.

-

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

-

(NEW) Iron Sights Podcast Website:
ironsightspodcasts.com

-

Timestamps:

00:00 Intro

01:50 Program Teaser

02:30 Balancing Volume & Intensity

03:28 Training Volume For Hypertrophy

07:06 Defining & Avoiding Junk Volume

13:10 Genetics & Training Volume

22:39 Finding The Right Balance For Gains

28:47 Balancing Training With Life

29:14 Individualizing Your Program

36:22 Managing Plateaus & Adjustments

41:11 Introducing The Fit For Action Program

52:41 Closing Thoughts & Future Plans

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Connect With Us:
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