Iron Sights

In this After Dark episode of the Iron Sights Podcast, I sit down with Raphael, a 17-year law enforcement veteran and range staff member at a major Bay Area agency. A Grand Master–level shooter, Raphael has been instrumental in helping move training at his agency in a better direction.

We talk about his journey, what it takes to challenge outdated training systems from the inside, and the practical steps that have actually worked for him and his partners. If you’re law enforcement, a shooter, or an instructor trying to improve training without blowing things up, this episode has real takeaways.

Follow Raphael on Instagram at @redhats_slowgats and enjoy this After Dark conversation on the Iron Sights Podcast.

Timestamps:

00:00 Intro

04:00 Raphael’s Background

05:17 LE & Competition

09:15 Training Challenges

17:18 Red Dot Adoption

29:12 Training Standards

33:44 Fundamentals

38:08 Skill Builders

41:40 Leadership

48:39 LE Competition

55:23 Training Balance

01:07:56 Compete To Improve

01:11:12 Explore Vs Perform

01:16:39 Training Culture

01:21:25 Social Media

01:35:28 Wrap-Up

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Connect With Us:
Website - https://ironsightspodcast.com/
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In this episode of the Iron Sights Podcast, I’m back in the studio with Cece and Ryan breaking down nine practical tips to make your cardio training more effective—without turning it into a science lecture or chasing fitness rabbit holes.

Most people approach cardio with the wrong focus. Today we help you reframe how you think about your cardio sessions, what actually matters, and how to stop wasting time while still improving endurance, efficiency, and recovery.

We also touch on heart rate–based training and point you toward our free Heart Rate Zone Training Guide, which shows you how to structure cardio using personalized zones—whether you’re using a treadmill chart, a heart rate monitor, or a smartwatch.

Grab it free at reddotfitness.net/rdfguides and start training with more intention.

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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

02:27 Cardio Myths

05:03 Smarter Cardio

14:25 Walking Benefits

28:26 HIIT Explained

37:57 Skill vs Intensity

42:47 Cardio vs Strength

46:12 Fat-Burn Myth

48:58 Making Cardio Stick

58:52 Play & Longevity

01:03:14 Cardio Takeaways

Connect With Us:
Website - https://ironsightspodcast.com/
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In this episode of the Iron Sights Podcast, I sit down with Red Dot Fitness nutrition coach Steven Brenna to talk about essential amino acids (EAAs) and what role they actually play in muscle, performance, and long-term health.

We break down what the research says, what it doesn’t, and how EAAs compare to BCAAs—without getting lost in the weeds. If you’re training hard, trying to maintain muscle, or just want to make smarter decisions about supplementation, this episode will give you some real clarity.

No hype. Just context and practical takeaways you can use.

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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

03:40 Creatine

04:50 EAAs vs BCAAs

12:28 Amino Basics

20:54 Muscle & Aging

33:29 Protein Intake

36:22 Bulk vs Cut

45:08 EAA Timing

50:39 Choosing EAAs

58:13 HMB

01:00:02 Wrap-Up

Connect With Us:
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Today on the Iron Sights Podcast After Dark, I’m sitting down with Billy Barton — a Grand Master USPSA shooter, high-level competitor, and the owner of SpecTrain | Firearms Training. Billy has been on my short list for a long time, and after a few missed connections, we finally made it happen here in California.

What makes Billy interesting is not a military or law enforcement background — it’s his process. He’s a shooter who went all-in, became highly competitive in a short period of time, and then naturally transitioned into coaching and instruction. In this conversation, we dig into how he trains, how he thinks about skill development, how he prepares for competition, and how he approaches teaching shooters at every level.

This episode is especially valuable if you’re deep into your shooting journey — whether you’re competing, instructing, or trying to figure out how to train smarter instead of just doing more reps. Billy breaks down the systems, habits, and decision-making that actually move the needle. There’s no one-size-fits-all solution, but there is a formula, and Billy does a great job laying it out.

If shooting performance matters to you, grab a notebook. Billy doesn’t waste words, and there’s a lot here worth unpacking. Sit back and enjoy this After Dark episode with Billy Barton of Spectrain on the Iron Sights Podcast.

Timestamps:

00:00 Intro

04:54 Billy's Background

06:22 Competition

22:28 Spec Train

39:23 Fundamentals

41:31 Structure

42:19 Dry Fire

44:24 Hard Lessons

49:15 2026 Plans

59:57 Consistency

01:09:40 Skills

01:18:08 Modes

01:21:58 Evolution

01:38:26 Coaching

02:02:43 LE & Competition

02:13:12 Closing

Red Dot Fitness Training Programs:
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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/
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Training doesn’t always feel good. It doesn’t always feel motivating. And it definitely doesn’t always feel “fun.”

In this episode of the Iron Sights Podcast, I’m back in the studio with Ryan and CeCe to talk about what happens when your workouts stop giving you that sense of enjoyment or fulfillment. If you’ve been training long enough, you’ve probably hit this phase at least once. 

We talk honestly about where training fits into our lives, why workouts don’t have to be fun all the time, and why chasing motivation is usually the wrong move. This isn’t about quitting or forcing yourself through it either. We walk through five practical ideas to help you reframe your approach, stay consistent, and keep moving forward even when you’re not feeling it.

If you’ve ever caught yourself thinking, “I’m just not into this right now,” this episode is for you. Sit back, listen in, and hopefully take away a few tools to help you keep training in a way that actually works for the long haul.

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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

02:52 Loving (and Hating) Training

08:19 Finding Your Why

14:13 Community Matters

16:45 Training Environment

18:18 Coaching Matters

20:17 Coach’s Role

23:06 Learning New Skills

29:09 Changing Programs

Connect With Us:
Website - https://ironsightspodcast.com/
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In this episode of the Iron Sights Podcast, I sit down with Stephen Brenna, our nutrition coach at Red Dot Fitness, for a raw, unfiltered conversation. We hit record and break down the five things we’d absolutely be doing if our goal was to not achieve our nutrition and fitness goals going into 2026.

No trends. No shortcuts. Just honest insight into the habits and mistakes that quietly derail progress—and what to think about if you want real results.

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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

02:52 Planning Failure

05:44 Weight Loss Mistakes

11:29 Overtraining

13:57 No Plan

17:25 Routine & Flexibility

19:38 Accountability

21:05 Diet Basics

22:23 Support Systems

28:31 Injuries

30:15 Future Goals

Connect With Us:
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Welcome back to the Iron Sight Podcast. Today I’m in the studio with Cece and Ryan, and we’re digging into one of the most persistent myths in the fitness world: the repetition continuum. You’ve heard it before — heavy weights for strength, moderate reps for hypertrophy, and light loads for endurance. It’s simple, it’s clean… and it’s not really true.

In this episode, we break down where that model came from, why it stuck around for so long, and what the current research actually says. We talk about some of the voices online influencing this conversation, and a well-known researcher who pretty much takes a sledgehammer to the old rep-range chart. 

We’re going to cover what really drives strength, growth, and endurance — and how to use that information to train smarter, adapt better, and get more out of the work you’re already doing.

Enjoy the show!

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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

03:48 Fitness Myths

05:26 Rep Continuum

08:44 Industry Issues

14:56 Practical Tips

29:42 Hypertrophy Zone Myth

33:35 Rep Basics

39:07 Failure Training

39:39 Programming

47:56 Endurance Myths

Connect With Us:
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Today on the Iron Sites Podcast, I’m joined by Josh Burton — former Delta Force operator, entrepreneur, and founder of Elevated Operator. After a long career in the Global War on Terror, Josh has stepped into a new mission that’s just as demanding: fighting the global war on mental health.

We get into his transition out of military service and the challenges operators, veterans, and first responders face when the uniform comes off. Josh speaks openly about the struggles, the blind spots, and the habits that can either support you or sabotage you. His honesty cuts through the stigma around mental health and performance in a way most people rarely hear.

We also dig into the principles behind Elevated Operator, the company Josh built by veterans, for veterans, after realizing most available solutions weren’t enough. Instead of quick fixes, he focuses on real tools: dialing in your physiology, building better systems, surrounding yourself with the right people, and taking small steps in the right direction.

This episode is for anyone who’s served, struggled, or simply wants to live a healthier, more intentional life. Josh brings depth, humility, and a ton of real-world experience to the table. 

Sit back and enjoy this powerful conversation with Josh Burton of Elevated Operator.

Timestamps:

00:00 Intro

00:04:18 Sleep & Health

00:06:09 Military Life

00:09:43 Mental Struggles

00:16:08 Transition Out

00:28:35 Rebuilding

00:37:10 Plant Medicine

00:42:39 Accountability

00:46:59 Fitness Return

01:02:08 Support

01:15:48 Lifestyle Fixes

01:20:53 Sleep & Inflammation

01:35:09 Elevated Operator

01:52:55 Daily Routine

02:12:14 Veteran Support

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/
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Intensity gets talked about a lot in the gym… but most people are using the word completely wrong. In strength and conditioning, intensity can mean different things depending on who you learned from, what sport you’re in, and what your training goals actually are.

So in this episode, I’m back in the studio with the Red Dot Fitness crew to clear it all up. We break down what intensity really means, how we define it inside our programming, and how you should apply it so you’re training hard without training stupid.

If you’ve ever looked at an intensity recommendation and weren’t totally sure what it meant—or if you’ve been guessing your way through your sessions—this conversation is going to save you time, effort, and a whole lot of frustration.

Enjoy the show!

-

5% 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

02:42 Intensity Basics

03:42 Effort vs Intensity

05:17 Applying It

07:48 Balancing Effort

10:15 Key Variables

12:18 Testing & Adjusting

13:39 Coaching Notes

35:00 Mental Barriers

42:54 Training Control

53:38 Capacity Zones

Connect With Us:
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Today on the Iron Sights Podcast I’m joined by Dustin Mowery of Mowery
 Tactical Concepts — a 27–year law enforcement veteran, long-time SWAT operator, team leader, instructor, and one of the most detail-oriented shooters I’ve had the chance to train with.

I first crossed paths with Dustin at the 2025 Combatives Summit in D’Iberville, Mississippi, where he and my good friend Mark Smith were tag-teaming a dry fire block for the students. I’d heard about Dustin for years, but seeing him teach in real time told me everything I needed to know: this guy is a pro.

In this episode we dig into Dustin’s story — from starting his career in a small agency, to moving into larger roles, special assignments, and ultimately spending two decades leading a SWAT team. We get into his time as an FTO, the lessons he learned from being responsible for developing officers, and how that experience shaped his approach to teaching firearms, tactics, and decision-making.

You’ll hear how Dustin got bit by the competitive shooting bug, how he brought that skillset into his agency, and what happened when his training culture started shifting toward performance, accountability, and fundamentals done at a high level.

We also talk about the dry fire work he and Mark put together, what separates good instructors from great ones, and why making every rep count is the hallmark of truly professional training — whether you’re a cop, a competitive shooter, or just somebody trying to become more capable.

Sit back and enjoy this episode with Dustin Mowery of Mowery Tactical Concepts.

Timestamps:

00:00 Intro

05:19 Dry Fire

10:05 Law Enforcement

14:18 Firearms Training

21:08 Practical Shooting

37:04 Basics Matter

40:51 Training Gaps

48:42 Competitive Shooting

01:14:06 Training Solutions

01:29:51 Community Policing

01:42:13 Accountability

01:53:41 Mowery Tactical

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/