Iron Sights

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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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

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

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

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

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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.

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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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(NEW) Iron Sights Podcast Website:
ironsightspodcasts.com

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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:
Website - https://ironsightspodcast.com/
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Welcome back to another After Dark episode of the Iron Sights Podcast. Today I’m honored to be joined by Charlie Ross of Hades Consulting—and this one’s special, because it’s the very first podcast he’s ever been on. We first connected back in early 2025 through a mutual friend, and after months of scheduling and logistics, we were finally able to sit down for this conversation.

Charlie spent a long career in the United States military working with a distinct special missions unit, and in this episode, he shares the journey it took to get there, the challenges he faced, and the lessons he carries forward into his life and business today. That business is Hades Consulting—an elite training company forged in the crucible of Army Tier 1 Special Operations and tested on some of the toughest battlefields around the world. Their mission is simple but powerful: to continue serving others by providing the highest level of tactical training to military and law enforcement professionals.

We cover Charlie’s story, the philosophy behind Hades Consulting, and his perspective on training, leadership, and service. He opens the podcast with a powerful written statement that I think sets the tone for who he is and what he represents—and it left me with a lot to think about. This is a unique and insightful conversation with a man who has lived it at the highest level. Sit back and enjoy this episode with Charlie Ross of Hades Consulting on the Iron Sights Podcast.

Timestamps:

00:00 Intro

04:49  Personal Message

08:34 Military Background & Brotherhood

13:50 Transition To Special Missions Unit

17:00 Team Dynamics & Improvement

20:26 Transitioning To Civilian Life

24:16 Founding Hades Consulting

38:13 Honesty & Building A Training Business

40:49 Adapting Training For Law Enforcement

44:41 Philosophy Of CQB & Small Unit Tactics

51:54 Overcoming Training Roadblocks

58:20 Long-Term Client Relationships

1:00:47 Growing The Team & Maintaining Quality

1:14:19 Navigating Industry Dynamics

1:15:47 Leadership & Team Dynamics

1:25:14 The Importance Of Hard Skills

1:34:08 Professionalizing Training Processes

1:40:15 Commitment To Excellence

1:45:01 Reflections & Future Directions

Red Dot Fitness Training Programs:
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Online Membership (Full Access To All Programs & Virtual Coaching):
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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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Welcome back to another After Dark episode here on the Iron Sights Podcast. Today I’m joined by Scott Savage, founder of the Savage Training Group. Scott’s a law enforcement veteran who believes today’s officers deserve more than just “check-the-box” training hours.

 We sat down at the 2025 California Force Instructor Association Conference in Napa, CA, after I had the chance to watch him present to a room full of law enforcement instructors, and what struck me most wasn’t just the information he shared—but how he delivered it.

 In this conversation, we dig into why traditional training methods often fail under stress, how to move beyond siloed training and integrate across the board, and the importance of communication and decision-making during critical incidents. We also talk about the work Savage Training Group is doing to elevate the profession and give officers the tools they truly need to succeed in the real world. 

 Sit back and enjoy my conversation with Scott Savage of the Savage Training Group.

Timestamps:

00:00 Intro

08:25 Scott Savage’s Background

09:22 The Reality Of Police Training

10:46 Launching Savage Training Group

23:31 Understanding De-Escalation

30:26 Effective Training Strategies

41:08 Creating Change & Overcoming Resistance

53:21 Realistic Training Scenarios

1:03:26 Professionalism & Communication

1:10:36 Articulating Force Decisions

1:20:15 Clear Commands Under Pressure

1:33:18 Savage Training Group’s Approach

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/