Welcome back to the Iron Sights After Dark Podcast!

This episode is part of our SHOT Show 2025 series, and I had the chance to sit down with Frank Proctor—one of the best in the practical and competition shooting world. 

With a background in Special Forces, Frank spent years honing his skills both in the military and on the range. Over time, he climbed the ranks in competition shooting to become a Grand Master, and in this episode, he breaks down exactly how he did it.

Frank’s journey is as interesting as his approach to training, and I let him roll with some great insights. We also talk about what he’s up to now, including his training facility in Alabama and his work helping others improve their skills behind the gun.

Whether you’re into tactical shooting or competition or just love hearing from top-level shooters, this episode is packed with knowledge and stories you won’t want to miss.

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Timestamps:

00:00 Intro

05:31 Frank’s Early Career & National Guard

11:21 Special Forces Training & Deployments

27:43 Transition to Competitive Shooting

41:33 Army Marksmanship & Ammo Adventures

43:10 Dry Fire Training & Breakthroughs

46:20 From Training to Competitions

50:09 Evolution of Shooting Skills

54:24 Starting a Professional Shooting School

55:14 Social Media & Networking in Shooting

59:29 Innovations in Shooting Equipment

01:17:17 Future Plans & Exciting Projects

01:20:20 Closing Thoughts & Farewells

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Online Membership (Full Access To All Programs & Virtual Coaching):
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Welcome back to the Iron Sights Podcast! In this episode, the crew from Red Dot Fitness breaks down the best strategies for gaining muscle as a hard gainer. 

We’ll cover what it means to be a hardgainer, how to determine if you fall into this category, and the specific challenges that come with it.

Whether you struggle to build muscle or just want to optimize your growth, we’re exploring nutrition, training, and key solutions to help you see real results.

Enjoy the show!

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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

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Timestamps:

00:00 Intro

01:47 Hardgainers & Somatotypes

06:08 Ectomorphs vs. Mendomorphs vs. Endomorphs

09:59 Ectomorph Challenges & Strategies

11:14 Personal Experiences & Tips

17:28 Optimizing Protein & Gut Health

25:26 Probiotics, Enzymes & Dairy Sensitivity

30:47 Carbs for Muscle Gain

35:47 Best Workouts for Ectomorphs

41:44 RDF Strong Program & Supplements

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Connect With Us:
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In this episode, I had the pleasure of sitting down with the one and only Kingsley Pinderhughes III, better known as Kingpix Media on Instagram.

 If you’ve spent any time in the tactical community online, you’ve probably seen his hilarious and satirical content. He’s the mastermind behind the “Punch Out & Go to Work” persona, and his sharp wit has left no one off the table. 

In this conversation, we dive into his background, his journey in law enforcement and the military, and what drives his creative process. This was a fun and insightful conversation that’ll make you appreciate the work that goes into crafting an online persona. Sit back, relax, and enjoy this episode of the Iron Sights Podcast!

Timestamps:

00:00 Intro

07:07 Rise of KingPix Media & Photography

12:13 Videography & TikTok Breakthrough

23:57 Balancing Family, Creativity & Comedy Roots

41:10 Law Enforcement Career & Officer Survival

45:16 Joining the SWAT Team & Work-Life Balance

47:16 Social Media & Leadership in Law Enforcement

55:19 Humanizing the Badge & Prioritizing Officers

1:03:38 Creative Ventures & SHOT Show

1:25:07 Final Thoughts & Reflections

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

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/

Welcome back to another episode of the Iron Sights Podcast! 

Today, I’ve got the crew from Red Dot Fitness—Steven, Ryan, CeCe, and myself—breaking down the five biggest mistakes men over 40 make with fat loss.

If you’re a middle-aged guy looking to ditch the baggy clothes and feel confident in a t-shirt again, this episode is for you...

We’re tackling whether you’re just ticking boxes and expecting results that never come and, more importantly, how to fix it. From structured muscle-building programs to key mindset shifts, we’re giving you the roadmap to sustainable fat loss and strength gains.

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

01:54 Fat Loss for Men Over 40

03:57 Common Misconceptions

06:57 Protein & Macronutrient Balance

09:18 Pitfalls of Popular Diets

17:43 Effective Weightlifting Strategies

26:51 Quality Sleep & Recovery

40:57 Supplements & Hormones

44:13 Fundamentals for Men Over 40

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
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In this episode of Iron Sights After Dark, I sit down with Richie Arnold, a highly experienced law enforcement officer and SWAT leader, to break down two major incidents that rocked the nation on New Year’s 2024-25. 

We discuss the tragic events in New Orleans, where a truck attack claimed multiple lives, and the shocking explosion of a Tesla Cybertruck outside the Trump International Hotel in Las Vegas. Richie shares his insights on how major metropolitan agencies prepare for and respond to crises like these, drawing from his firsthand experience, including his response to the 2017 Mandalay Bay shooting.

Timestamps:

00:00 Intro

04:52 Richie’s Background

06:54 Joining SWAT

15:00 Recruitment Challenges

26:24 Training & Public Expectations

41:24 Life in SWAT

49:29 Raw Tactics Intro

59:34 Training & Perception

01:11:38 Motivation in Law Enforcement

01:22:56 Training & Budget Issues

01:32:23 Situational Awareness

02:00:55 Final Thoughts

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

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/

Take The Free IEP Assessment: https://iep-assessment.com/

Behind The Mic:
Scott Howell
Aaron Dugger
Jacob Heppner

IEP Programs:
◼️Strength Program: https://iepstrength.com/
◼️Speed & Power Program: https://iepspeedandpower.com/
◼️Capacity Program: https://iepcapacity.com/
◼️Performance Track: https://iepperformance.com/

Download In Extremis Performance Free Guides:
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Follow IEP:
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In this episode, the whole crew—Ryan, Steven, CeCe, and I—are breaking down the top four ways people mess up their metabolism.

Whether you’re new to fitness, have been grinding for years, or stuck in that frustrating yo-yo cycle, chances are you’ve made some of these mistakes. But don’t stress—it’s not game over!

We’ve got simple, practical tips to help you fix it, boost your metabolism, and get back on track for long-term fat loss, better performance, and overall health.

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

03:01 Understanding Metabolism

04:41 Mistake #1: Too Much Cardio & Eating Less

06:57 The Pitfalls of Excessive Cardio

14:05 Mistake #2: Fasting & Skipping Meals

26:59 Understanding Carbohydrate Storage

28:27 Mistake #3: Leaning on Endurance Training

32:33 The Pitfalls of Low Power Mode

37:07 Mistake #4: Boosting Fat Loss with Supplements & Pharma

50:20 Rebuilding Your Metabolism

Connect With Us:
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Here’s another Iron Sights Podcast episode coming off Shot Show 2025, featuring Scott Jedlinski of Modern Samurai Project. 

When I started my journey to becoming more confident with firearms, I noticed nearly every instructor I trained with credited Scott for shaping their approach to shooting—especially with the red dot pistol.

Despite hearing his name so often, I had never taken a Modern Samurai Project course—until about a week after this interview. After finally experiencing his instruction firsthand, I understood why so many top-tier instructors reference his methods.

In this episode, we dive into Scott’s unique path to firearms instruction and his remarkable rise in the industry. We discuss his philosophy on shooting and teaching, the principles behind his methodology, and the “why” that drives everything he does.

Scott is one of the busiest instructors out there, running countless classes each year, and his insights are invaluable for anyone serious about improving their skills.

Enjoy the show!

Timestamps:

00:00 Intro

04:28 Scott Jedlinski’s Background

07:19 The Rise Of Modern Samurai

09:35 Teaching And Competition

19:06 Philosophy Of Instruction

35:33 Growth Of Shooting Sports

40:19 Changes In Instruction Methods

42:54 Principles Vs. Techniques

46:42 Athleticism In Shooting

53:54 Influence Of Top Competitors

1:01:09 Learning From Different Styles

1:11:26 Becoming A Grandmaster

1:13:45 Gunfights Vs. Competitions

1:16:58 Importance Of Technique

1:30:02 Goals For 2025

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

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/

Take The Free IEP Assessment: https://iep-assessment.com/

Behind The Mic:
Scott Howell
Aaron Dugger
Jacob Heppner

IEP Programs:
◼️Strength Program: https://iepstrength.com/
◼️Speed & Power Program: https://iepspeedandpower.com/
◼️Capacity Program: https://iepcapacity.com/
◼️Performance Track: https://iepperformance.com/

Download In Extremis Performance Free Guides:
◼️https://iep-guides.com/

Follow IEP:
◼️Website - https://inextremisperformance.com/
◼️Instagram - https://www.instagram.com/inextperformance/

Welcome back to the Iron Sights Podcast!

Today, we’re in the studio with the full crew—Steven, Ryan, Cece, and myself—diving into a topic that goes beyond the gym. We’re talking about training for life outside of fitness. 

The people who see the best results aren’t just focused on weight loss or muscle building; they’re connected to something bigger.

What are the real-life tasks and goals that your gym training supports? Whether it’s improving performance for a sport, staying strong for your career, or simply being ready for whatever life throws at you, we’re giving you a new way to think about your training and its purpose.

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

02:06 Last Year’s Fitness Journey

02:41 New Goals for the Year

04:49 Challenges of Outdoor Sports

09:06 The Importance of Play

11:47 Exercise for an Active Life

21:55 Adjusting Training for Basketball

24:39 Foundational Resistance Training

29:19 Strength and Conditioning Principles

30:55 Fitness Mindset and Lifestyle

37:54 The Role of Physicality in Life

42:30 Final Thoughts on Health

Connect With Us:
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