Iron Sights

In this episode of the Iron Sights Podcast, we’re getting into the weeds on plyometric training — what it is, who it’s for, and most importantly, how not to screw it up.

Too many people are using plyos as a glorified cardio session, skipping the prep work and ending up hurt, frustrated, or spinning their wheels. We talk about what needs to be in place before you start jumping on boxes — foundational strength, mobility, coordination, and proper warm-up protocols.

We also dig into why quality matters more than quantity, how to actually integrate plyos into your training to build real power, and why understanding your physical readiness is key. We use some real-world examples, including insights from pro sports like the NBA, along with our own coaching experiences.

Enjoy the show!

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Timestamps:

00:00 Intro

00:32 Plyometrics & Injury Prevention

01:53 Training Mistakes & Injury Causes

06:02 Warmups & Plyometric Fundamentals

20:31 Key Warmup Phases Explained

34:26 Deceleration & ACL Risks

35:08 Advanced Plyos & Power Development

38:49 Common Plyometric Mistakes

56:19 Footwear’s Role In Performance

01:00:11 Plyos For Different Ages

01:05:54 Recommendations

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In this After Dark episode of the Iron Sights Podcast, I sit down with Shelton Stevens, a seasoned strength coach and human performance specialist for U.S. Army Special Operations at Fort Bragg. With over 16 years in the game, Shelton is helping elite American warfighters stay sharp, strong, and durable.

We dive deep into microdosing workouts—short, effective training sessions designed for high performers who need results without burnout. Shelton breaks it all down in a way that’s simple and usable, whether you’re in the military, law enforcement, or just training hard in the real world.

We also get into 13 Bar Performance, his coaching platform helping people train smarter with both custom and pre-built programs.

Packed with takeaways for anyone looking to perform better and stay mission-ready. Tune in and enjoy the conversation.

Timestamps:

04:42 Introduction & Guest Welcome

06:46 Breaking Into Strength & Conditioning

10:49 Transition To Military Training

14:52 Challenges In Military S&C

24:17 Individualized Programs & Athletes

31:48 Bootcamp & Selection Process

37:32 Concussion Protocol & Testing

39:18 Common Training Mistakes

41:26 Importance Of Force Plates

48:35 Personalized Athlete Programming

54:45 Microdosing Training Sessions

01:05:49 Velocity-Based Training

01:10:13 Mobility & Stability Focus

01:15:32 Overhead Movement Considerations

01:38:00 Training-Life Balance

01:42:22 Consistency & Longevity

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Welcome back to another episode of the Iron Sights Podcast. I’m in the studio today with Ryan, Cece, and Steven, and we’re diving into a topic that’s guaranteed to hit home for anyone trying to lean out, cut weight, or make meaningful changes to their body composition: managing hunger while in a caloric deficit.

Let’s be real—hunger is part of the process. If you’re doing things right in a fat loss phase, there’s going to be a point where you’re feeling it. But how you respond to that feeling? That’s what separates the people who reach their goals from the ones who fall off halfway through.

This conversation is all about giving you practical, experience-based strategies for managing that hunger so you can stay on track without feeling like you’re constantly battling your own body

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Timestamps:

00:00 Intro

02:18 Diet & Nutrition

03:05 What Is A Caloric Deficit

04:26 Managing Hunger

09:19 Prioritizing Protein

13:53 Fiber’s Role

23:41 Meal Timing

26:05 High-Volume Foods

27:14 Staying Consistent

32:57 Training Adjustments

36:36 Liquid Calories

40:42 Carbs Vs. Fats

42:52 Key Supplements

45:30 Exiting The Deficit

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We’re back with another After Dark episode of the Iron Sights Podcast, and this time I’m joined by Kim Raimondi — known by some of you as PeliKim on Instagram.

In this conversation, we get into all of it. Kim shares what it’s like working with departments and agencies all over the country, what she’s seeing from her side of the industry, and how Pelican plays a role in supporting first responders. 

But, the deeper part of this talk is around volunteer firefighting — the training, the culture, and the challenges that come with stepping up to serve when the pager goes off.

Kim’s the kind of person who’s got one foot in the corporate world and the other in the dirt with the people doing the hard jobs. That perspective makes this episode a fun, eye-opening conversation about service, support, and giving back.

Timestamps:

00:00 Intro

03:58 Introduction & Kim’s Background

04:10 From Jersey To Sales Leadership

08:34 Athletic Drive & Field Hockey Career

17:37 Transition Into The Fire Service

23:46 Volunteer Firefighting & Community Culture

46:39 The Impact Of Social Media In Firefighting

51:00 Communication Tools In Emergency Services

52:30 Real-Life Firefighting Meets Product Design

53:46 Why Intrinsically Safe Equipment Matters

55:35 How Pelican Influenced Her Career & Life

01:02:33 Pelican’s History & Industry Impact

01:11:44 Connecting With First Responders & Innovating

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Welcome back to another episode of the Iron Sights Podcast!

In this one, I’m joined by Ryan and CeCe in the studio for a deep dive into a hot topic that’s been coming up more and more in elite performance circles—microdosing your workouts. 

We break down what microdosing your training actually means, where the concept came from, and how to structure it.

We talk about who it’s best for, who it might not be for, and how this approach can help busy individuals juggle strength, hypertrophy, speed, power, and conditioning—all without burning out.

If you’re someone trying to do it all in a limited time or just looking for smarter programming strategies, this is an episode you won’t want to miss.

Let’s cut through the confusion and explore how to train more effectively with less.

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(NEW) Iron Sights Podcast Website:
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Timestamps:

00:00 Intro

03:34 What Is Microdosing Workouts?

09:54 History & Research Behind Microdosing

11:14 Real-World Benefits & Use Cases

20:39 Microdosing Vs. Traditional Training

26:02 Intentional Adaptation & Recovery

31:00 How To Apply Microdosing Effectively

33:14 Tracking Progress & Feedback

41:12 Exercise Selection & Volume Management

49:17 Expert Insights & What’s Next

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Welcome back to another After Dark episode here on the Iron Sights Podcast!

Today, I’m sitting down with someone who’s not only a good friend, but one of the sharpest dudes I’ve come across in the training space — Wild Bill Braski.

If you’re on Instagram, you might already know the name. Bill is a military veteran and a full-time law enforcement officer who works directly in the training unit at his agency on the East Coast. He’s also a major voice in the combatives world and the founder of the Wild Bill Braski Knife & Tool Company — a brand built for real-world operators, not keyboard commandos.

In this episode, we dig into how Bill approaches training inside his agency and how that’s influenced neighboring departments. His work is making a noticeable impact.

We talk process, leadership, and what it takes to get real buy-in when pushing for progress in a culture that can be notoriously resistant to change. There’s a lot of wisdom here for trainers, cops, and anyone leading people through hard problems.

We also get into his gear company and the mission behind the knives and tools he’s building — why he started it, what makes his gear different, and how he’s designing with the end user in mind. I own a couple of his tools myself, and I can say firsthand — they’re the real deal.

This episode is packed with insight, a few laughs, and a whole lot of straight talk. 

Whether you’re in law enforcement, the military, or just someone who respects the people doing the hard jobs the right way — this one’s worth your time.

Enjoy the show!

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Timestamps:

00:00 Intro

06:17 Wild Bill’s Military & Law Enforcement Journey

16:21 Evolution Of Combatives & Training Philosophy

22:25 Building Effective Training Programs

31:29 Why Realistic Training Matters

48:36 Integrating Firearms With Combatives

50:03 The Pyramid Of Hard Skills

1:03:43 Measuring Success In Law Enforcement Training

1:08:42 Navigating Public Perception

1:19:53 Launching A Knife & Tool Company

1:26:46 Craftsmanship & Community Connection

1:40:58 The Value Of Combatives Summits

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We’re back with another Iron Sights After Dark episode, and I’m joined once again by my friend Chris Kuras. Chris is a seasoned law enforcement officer with over a decade of SWAT experience—and he’s the guy behind Good Dude Concepts and the Good Dude Breacher Bar, a compact, mission-driven tool built for first responders, military, and civilians alike.

In this episode, we get into the why behind the tool, how it was developed, and what it’s designed to do: breach doors, defeat laminated glass, and ultimately save lives. Chris walks us through the thought process, real-world application, and what it takes to bring a product like this from concept to the hands of people who need it most.

But as usual, our conversation goes beyond gear. We talk mindset, training, the SWAT world, and what it means to serve with purpose in today’s environment.

If you’re into tactical tools, product development, or just appreciate guys doing good work for the right reasons, this one’s for you.

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Timestamps:

00:00 Intro

04:40 Texas Tactical Police Officers Association Conference

04:56 Good Dude Concepts: Rebrand & Product Launch

06:21 Chris Curtis: Background & Career

06:58 Breacher Bar Origins

09:34 Breacher Bar: Design & Utility

13:15 Breacher Bar: Real-World Applications

16:45 Launch & Availability

43:38 Weapon Mounted Lights: Clearing The Confusion

45:29 Balancing Cost & Quality For First Responders

51:06 Custom Gear & Limited Runs

01:01:23 International Demand & Distribution Challenges

01:13:20 Training & Instruction

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Welcome back to another episode of the Iron Sights Podcast!

Today, we’re diving into the growing trend of using weight vests for fitness and weight loss, especially among women. 

With claims about increased calorie burn and improved bone density, we break down what’s real, what’s hype, and what you need to know before strapping one on.

We also get into smart ways to integrate weight vests into your training routine, including key considerations, risks, and benefits to keep in mind—whether you’re new to training or looking to take your workouts to the next level.

But we don’t stop there... We expand the conversation into the tactical athlete space, covering how weight vests are used in CrossFit, Tactical Games, law enforcement, military, and first responder training.

From performance to practicality, we highlight how different communities are using vests—and how it translates to the average gym-goer.

If you’re thinking about training with a weight vest, this episode is packed with useful insights, pros and cons, and real-world application tips to help you get the most out of your gear while staying safe and effective.

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Timestamps:

02:24 Intro

02:52 Tactical And Practical Applications

05:31 Bone Density & Weight Loss Benefits

06:17 Pros And Cons

15:07 Caloric Burn: What To Know

19:46 Athletic Performance With Vests

26:38 Posture & Mechanics Impact

28:30 Weight Vests For Women

30:16 Picking The Right Vest

32:34 Best Training Practices

41:51 Breathing & Mobility Challenges

44:38 Practical Advice & Tips

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We’re back with another After Dark episode here on the Iron Sights Podcast, and this one’s powerful.

I sat down with Tamara DuMont—a competitive shooter, firearms instructor, and the kind of voice this community needs more of.

Tamara’s story is real, raw, and deeply personal. Her introduction to firearms came after a horrific tragedy: the murder of her mother by her stepfather, using a firearm.

And yet, Tamara’s journey didn’t end in fear—it turned into purpose.

Now, she leads a local chapter of A Girl & A Gun, the largest and most impactful women’s firearms organization in the country. She spends her days behind the gun counter, training others on the range, and building community around responsible firearms ownership—especially for women.

We talk about overcoming trauma, advocating for the Second Amendment, and how to have honest conversations with people who are afraid, uninformed, or simply curious.

Tamara brings healthy confidence, clarity, and grace to every conversation she’s in—and I know you’ll take something powerful from this one.

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Timestamps:

04:17 Intro

05:55 Childhood & Family Dynamics

09:34 Journey Into Firearms

21:34 CCW Experience & Threat Encounter

27:23 Joining ‘A Girl & A Gun’

31:44 Empowering Women In Gun Stores

39:26 Women & Self-Defense

43:33 Women In Gun Culture

50:32 Leadership & Community Building

55:21 Competitions & Qualifications

01:13:20 Barriers For Women

01:44:42 Firearms Training & Events

02:02:11 Women & The Second Amendment

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Back in the studio today with another episode of the Iron Sights Podcast. This time, I’m joined by Steven and CeCe—Ryan’s out, but we’re diving into a topic that comes up constantly in our world: macro prescriptions.

With warmer months here and people dialing in their nutrition and training, it made sense to revisit the macros conversation. How much protein should you really be eating? What about carbs and fats? What’s too much, what’s not enough, and how do you even come up with those numbers in the first place?

We’re breaking down common questions we get as coaches and giving you a framework to think through your own nutrition, especially if you’re trying to lean out, bulk up, or just stay consistent. Whether you’re new to macros or just need a refresher, we’ve got practical tips and a few free resources that’ll help you make sense of it all.

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Red Dot Fitness Training Programs:
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Timestamps:

00:00 Intro

03:27 Macros & Individual Needs

07:32 Calculating Your TDEE

14:47 Why Protein Matters

23:17 Carbs Vs. Fats

29:40 Keto & Carnivore Insights

33:00 Managing Fat & Protein Intake

37:09 Diet Adjustments For Overweight Clients

46:07 Realistic Goals & Trusting The Process

50:48 Practical Diet Tips & Resources

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