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Unlock Elite Fitness Secrets with the RAW Podcast by IRON COMPANY!
Unlock Elite Fitness Secrets with the RAW Podcast by IRON COMPANY! episodes
- Mental Flow & Glow: Practical Mindset and Recovery Routines
ABOUT THIS EPISODE
A practical guide to mindset you can apply today: brief breath ladders, concise autosuggestion, consistent unrack/setup rituals, and cooldown sequencing that shifts the nervous system from “go” to “grow.”WHAT YOU’LL LEARN
How to script a 60–90 second pre-set routine (breath, cue, setup) that travels across lifts and sports.
When to turn intensity up or down so technique and bar speed stay crisp.
A 10–15 minute cooldown that pairs easy movement with mobility and targeted soft-tissue work.
What to track (sleep, steps, session RPE, next-day performance) to know if a tactic actually helps.
KEY TOPICS
Autosuggestion and intent: one cue per set beats scattered self-talk.
Afterglow management: light cardio, mobility, and sleep hygiene.
Tool selection: use simple, repeatable methods before expensive gadgets.
QUICK ANSWERS
Q: How do I get focused before a heavy set?
A: Use a short breath ladder (3 nasal inhales/3 slow exhales), one cue that matches the lift, and the same setup sequence every time.Q: What’s a good post-workout reset?
A: Five minutes of easy walking or cycling, a few mobility drills for trained areas, then brief soft-tissue work to restore range and down-shift the nervous system.Q: How can I tell if a recovery device works for me?
A: Track sleep quality, soreness, and next-day bar speed/rep quality for 10–14 days; keep it if those metrics improve.SHOP THE EPISODE
Theragun Elite — targeted percussive therapy for short post-session use
https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep84
Aeromat Extra-Firm Foam Rollers — reliable soft-tissue work before/after training
https://www.ironcompany.com/aeromat-extra-firm-black-foam-rollers?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep84
Mobility & Recovery Compression Floss Bands — joint prep and restoration
https://www.ironcompany.com/mobility-recovery-compression-floss-bands?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep84
Aeromat Deluxe Workout Mat with Eyelets — comfortable floor work and mobility base
https://www.ironcompany.com/aeromat-deluxe-workout-mat-with-eyelets?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep84
Deluxe Fitness Ball Chair Kit — posture support between sessions
https://www.ironcompany.com/deluxe-fitness-ball-chair-kit?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep84FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep84IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
1 hr 15 min - The Holy Trinity of Muscle Growth: Train Hard, Feed Right, Rest Deep
ABOUT THIS EPISODE
A nuts-and-bolts guide to hypertrophy that distills decades of coaching into three pillars: train, feed, rest. Use these templates to add quality size while keeping joints healthy and performance moving up.WHAT YOU’LL LEARN
How to program 3–4 weekly sessions using top sets, back-offs, and progression targets.
Evidence-based nutrition: protein per pound of goal bodyweight, carb timing, and simple meal structure.
Why sleep, deloads, and step count drive long-term gains as much as sets and reps.
Core equipment for efficient muscle building at home or in the gym.
KEY TOPICS
Hypertrophy rep zones (5–8, 8–12, 12–15) and when to rotate them
Exercise selection: big barbell lifts + targeted dumbbell/machine work
Recovery metrics: sleep duration, session RPE, weekly volume, and bodyweight trend
QUICK ANSWERS
Q: How many sets per muscle per week?
A: Start with 10–14 hard sets per muscle, progress to 14–20 as recovery allows, then deload 30–40% every 4–6 weeks.Q: Do I need to train to failure?
A: Take most working sets to 1–2 reps in reserve; push selected final sets to technical failure on safer exercises (machines, isolations).Q: Best simple nutrition target?
A: ~0.7–1.0 g protein per lb of goal bodyweight, carbs clustered pre/post-training, and a modest calorie surplus of ~200–300 kcal/day for lean gains.SHOP THE EPISODE
IRON COMPANY Premium Rubber Bumper Plates — durable plates for progressive loading
https://www.ironcompany.com/iron-company-premium-rubber-bumper-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep83
IRON COMPANY Urethane Hex Dumbbells — rugged, low-odor, muscle-building staples
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep83
20 kg Black Zinc V2 Olympic Weightlifting Bar — smooth spin, 195K PSI tensile
https://www.ironcompany.com/20kg-black-zinc-v2-olympic-weightlifting-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep83
Body-Solid SFID425 Full Commercial Adjustable Bench — stable flat-to-incline work
https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep83
Elite Lean Garage Rack — compact, heavy-duty rack for home hypertrophy training
https://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep83FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep83IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
1 hr 34 min - Bigger Arms, Smarter: Proven Biceps/Triceps Programming and Tools
ABOUT THIS EPISODE: The crew explains how to turn consistent strength work into measurable arm growth—pairing compound presses/pulls with targeted curls, extensions, and pushdowns that respect elbow mechanics.
WHAT YOU’LL LEARN
How to structure arm work around your main training (push/pull or upper/lower) without stalling recovery.
Exercise selection that protects elbows: EZ-curl and neutral-grip options, long-range curls, and shoulder-friendly triceps work.
Progression that sticks: double progression, small load jumps, and strategic rest-pause or drop sets.
Equipment picks that make overload simple: curl bars, solid-head dumbbells, preacher/arm benches, and versatile cable handles.
KEY TOPICS
Weekly templates: 2 focused arm days or 10–15 minute finishers after presses/rows
Biceps: long-head bias (incline/seated curls), mid-range loads (EZ-bar), and peak-contraction work (cables)
Triceps: long-head work (overhead extensions), lockout strength (pressdowns/dips), and elbow-friendly angles
QUICK ANSWERS
Q: How many hard sets per week for arms?
A: Most lifters grow on 12–18 hard sets combined for biceps and triceps; start lower, add volume only if recovery and elbow comfort stay good.Q: EZ-curl or straight bar for biceps?
A: Use EZ-curl first if elbows or wrists complain; rotate straight-bar curls for phases when joints feel good to add a different stimulus.Q: Should I train arms before or after compounds?
A: Do arm isolation after heavy presses/rows so you don’t pre-fatigue stabilizers; use a separate short session if you need more volume.SHOP THE EPISODE
IRON COMPANY Urethane Dumbbells — durable, balanced for heavy curls
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82
Evolution Light Commercial Seated Arm Curl Bench — strict preacher positioning
https://www.ironcompany.com/evolution-light-commercial-seated-arm-curl-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82
Hard-Chrome Revolving Solid Curl Bar — smooth rotation for elbow comfort
https://www.ironcompany.com/hard-chrome-revolving-solid-curl-bar-american-barbell-at-rcb-e?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82
Ivanko Black Oxide Olympic EZ-Curl Bar — classic elbow-friendly bar path
https://www.ironcompany.com/ivanko-black-oxide-olympic-ez-curl-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82
Body-Solid Aluminum Machine Bar Cable Attachments — pressdown/extension versatility
https://www.ironcompany.com/body-solid-aluminum-machine-bar-cable-attachments?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
1 hr 22 min - Revisiting the Deadlift: Setup, Bracing, Variations, and Smarter Progression
ABOUT THIS EPISODE
We revisit the big pull from the ground up: bar path, posture, and bracing cues; how to choose between conventional, sumo, and trap-bar based on limb lengths and history; and how to progress without beating up your back or grip.WHAT YOU’LL LEARN
A clear setup sequence: stance, foot pressure, hand position, lat set, diaphragmatic brace.
When to rotate pauses, deficits, block pulls, and trap-bar work to target weak ranges.
How to use micro-loading, rep cycling, and RPE caps to break plateaus.
Practical equipment choices (mats, platforms, bars, plates, collars) that improve safety and consistency.
KEY TOPICS
Bracing and spinal neutrality: 360° expansion, “ribs down,” long spine, pushed-away floor.
Volume/intensity planning: one heavy day plus a lighter technique/assistance day.
Accessory menu: RDLs, hip hinges, rows, hamstring curls, reverse hyper/GHD, grip work.
QUICK ANSWERS
Q: How often should I deadlift?
A: Most lifters progress on one hard session and one lighter technique/assistance session per week; keep at least 48–72 hours from heavy squats.Q: Conventional or sumo?
A: Pick the style that lets you keep a neutral spine and shortest bar path; longer femurs/shorter arms often favor sumo, longer arms often favor conventional.Q: Do I need a platform or mats?
A: Yes for longevity—platforms and dense mats protect floors, reduce rebound, and make bar height consistent, which helps technique and recovery.SHOP THE EPISODE
IRON COMPANY 20 kg Olympic Weightlifting Bar (195K PSI)
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep81IRON COMPANY Premium Rubber Bumper Plates
https://www.ironcompany.com/iron-company-premium-rubber-bumper-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep81Heavy-Duty Deadlifting Mats
https://www.ironcompany.com/heavy-duty-deadlifting-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep81Legend 8×8 Lifting Platform
https://www.ironcompany.com/8x8-lifting-platform-legend-fitness?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep81PlateMate Add-On Weight Donuts (micro-load your pulls)
https://www.ironcompany.com/platemate-add-on-weight-donut?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep81FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep81IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
1 hr 19 min - Ed Coan on Powerlifting Mastery: Programming, Technique, Longevity
ABOUT THE GUEST
Ed Coan is widely regarded as the greatest powerlifter of all time, known for meticulous programming, clinical technique, and long-term consistency across the big three. Official episode resources & equipment:” → https://www.ironcompany.comWHAT YOU’LL LEARN
How Ed organized volume and intensity waves for squat, bench press, and deadlift.
Meet-day strategy: attempt selection, warm-up timing, arousal control, and recovery between lifts.
Assistance work that actually carries over without inflaming joints or stalling progress.
Equipment and setup details that improve safety and repeatability in any gym.
KEY TOPICS
Periodization: top sets with back-offs, rep cycling, and strategic deloads
Technique: bracing, bar path control, foot pressure, and stable rack/bench setups
Longevity: sleep, nutrition basics, and stress management for sustainable strength
QUICK ANSWERS
Q: How often should intermediates squat, bench, and deadlift?
A: Two to three focused exposures per lift weekly usually work—one heavy day and one or two volume/technique sessions—adjusted to recovery and meet calendar.Q: What assistance lifts matter most?
A: Pick 1–2 that fix your weak range (e.g., pause squats, close-grip bench, RDLs or block pulls) and progress them like main lifts without chasing variety.Q: What’s the minimum viable setup for serious powerlifting?
A: A rigid power rack with safeties, a stiff bar, calibrated plates, a stable bench, secure collars, and a platform or dense mats to protect floors and control rebound.SHOP THE EPISODE
Pro Series Power Cage — commercial rack with spotter arms
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep80
20 kg Black Zinc V2 Olympic Weightlifting Bar — 195K PSI, reliable spin
https://www.ironcompany.com/20kg-black-zinc-v2-olympic-weightlifting-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep80
Ivanko Calibrated Powerlifting Plates — accurate loading for PR attempts
https://www.ironcompany.com/ivanko-cbpp-olympic-calibrated-powerlifting-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep80
Body-Solid SFID425 Full Commercial Adjustable Bench — stable, grippy upholstery
https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep80
Heavy-Duty Deadlifting Mats — floor protection and consistent pull height
https://www.ironcompany.com/heavy-duty-deadlifting-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep80FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep80IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
1 hr 30 min - Revisiting the Barbell Squat: How to Squat Like a World Champion
ABOUT THIS EPISODE
This episode dives into the science, mindset, and art of squatting. The RAW crew shares decades of combined experience to help you refine technique, manage load intelligently, and approach each session like a pro.WHAT YOU’LL LEARN
How to build a rock-solid squat foundation through stance, grip, and bar placement.
Breathing and bracing techniques for stability and spinal safety under heavy loads.
Common technical breakdowns and how to correct them before they cost progress.
Lessons from legendary squatters such as Kirk Karwoski, Ed Coan, and Fred Hatfield.
KEY TOPICS
The squat as the cornerstone of total-body strength and hypertrophy.
Squat frequency, recovery, and progression strategies for different lifter levels.
How to train the mind for maximal effort and technical precision.
QUICK ANSWERS
Q: What stance width should I use for barbell squats?
A: Your stance should allow you to maintain balance, vertical shins, and upright posture at depth—usually shoulder-width or slightly wider, adjusted to hip mobility and torso length.Q: Is high-bar or low-bar better?
A: Both are effective. High-bar emphasizes quads and upright posture, while low-bar recruits hips and posterior chain for heavier powerlifting-style loads.Q: How can I avoid lower back rounding?
A: Focus on deep bracing, neutral spine alignment, and controlling descent speed; use proper footwear and mobility drills for hips and ankles.SHOP THE EPISODE
Power Racks & Squat Stands
https://www.ironcompany.com/strength-training-equipment/power-racks-half-racks?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep7920KG Black Zinc V2 Olympic Barbell – 195K PSI
https://www.ironcompany.com/20kg-black-zinc-v2-olympic-weightlifting-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep79Ivanko OMEZH Iron Olympic Revolver Plates
https://www.ironcompany.com/ivanko-omezh-iron-olympic-revolver-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep79Heavy-Duty Deadlifting Mats & Rubber Gym Flooring
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep79Body-Solid SFID425 Full Commercial Adjustable Bench
https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep79FULL EPISODE LIST AND RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep79
IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
1 hr 20 min - Remote Coaching: How to Accelerate Your Fitness While Training from Home
ABOUT THIS EPISODE
The crew outlines how to take full advantage of remote coaching to accelerate strength, fat loss, and conditioning goals. You’ll hear how personalized feedback, regular check-ins, and adaptive programming make the difference between simply “working out” and truly training for results. Official episode resources & equipment:” → https://www.ironcompany.com/podcastWHAT YOU’LL LEARN
How to set up an effective home gym with minimal space and equipment.
Why remote coaching improves consistency, accountability, and form feedback.
How to train for strength, hypertrophy, and mobility from home.
Practical strategies to stay motivated and disciplined outside a commercial gym.
KEY TOPICS
The essential tools every remote trainee needs for resistance and conditioning.
Using video form checks and progress tracking to ensure constant improvement.
Creating sustainable home training routines that fit real-life schedules.
QUICK ANSWERS
Q: Can remote coaching really replace in-person training?
A: With structured programming, form feedback, and weekly accountability, remote coaching can match—and often exceed—the results of traditional training.Q: What equipment is needed for effective home workouts?
A: A combination of adjustable dumbbells, kettlebells, resistance bands, and a solid bench or rack setup covers nearly every strength and conditioning goal.Q: How do I stay consistent without a gym environment?
A: Establish a set schedule, train in the same space each session, and work with a coach who monitors progress to maintain focus and accountability.SHOP THE EPISODE
Rubber Hex Dumbbells
https://www.ironcompany.com/free-weights/dumbbells/rubber-hex-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep78Urethane Hex Dumbbells
https://www.ironcompany.com/free-weights/dumbbells/urethane-hex-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep78Powder-Coated Kettlebells
https://www.ironcompany.com/free-weights/kettlebells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep78Compact Adjustable Benches
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep78Rubber Gym Flooring for Home Gyms
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep78FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep78
IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
57 min - John Welbourn: NFL Veteran on Strength, Conditioning, and Longevity in Training
ABOUT THE GUEST
John Welbourn is a retired NFL player and founder of Power Athlete, a performance brand focused on strength, nutrition, and mindset. With over a decade in professional football and years of coaching experience, John brings elite-level insight into modern training, recovery, and mental toughness.WHAT YOU’LL LEARN
How strength and conditioning training has evolved since the early NFL days.
The importance of recovery, nutrition, and longevity for athletes and lifters.
How to integrate explosive power movements into general strength programs.
Lessons on discipline, leadership, and mental focus from professional sports.
KEY TOPICS
Training for performance vs. training for appearance.
NFL-level conditioning principles adapted for everyday lifters.
Mobility, injury prevention, and load management for long-term strength.
Mindset and grit: how elite athletes sustain peak performance.
QUICK ANSWERS
Q: What is the biggest change in NFL training since John’s playing days?
A: Training has become more data-driven and recovery-focused, emphasizing mobility, nutrition, and individualized programming instead of one-size-fits-all lifting routines.Q: How does Power Athlete training differ from traditional gym programs?
A: It focuses on athletic function—developing power, agility, and strength that transfer directly into performance and real-world movement.Q: What can average lifters learn from NFL conditioning methods?
A: The fundamentals of progressive overload, recovery, and explosive training apply to everyone—consistency and smart load management are key.SHOP THE EPISODE
Power Racks and Squat Stands
https://www.ironcompany.com/strength-training-equipment/power-racks-half-racks?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep77Adjustable Weight Benches
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep77Urethane Dumbbells – Commercial Quality
https://www.ironcompany.com/free-weights/dumbbells/urethane-hex-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep77Kettlebell Racks and Training Sets
https://www.ironcompany.com/strength-training-equipment/fitness-equipment-storage-racks/kettlebell-racks?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep77Medicine Balls and Conditioning Tools
https://www.ironcompany.com/more-products/medicine-balls?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep77FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep77
IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
1 hr 26 min - Fitness Tips For Shut-Ins | Making The Most-est From The Least-est
ABOUT THIS EPISODE
When circumstances force you indoors, the mission is clear: maximize output per minute and per square foot. The crew lays out scalable templates for beginners through advanced lifters, plus “good-better-best” equipment paths so you can start now and build as you go.WHAT YOU’LL LEARN
How to train the five big patterns at home (squat, hinge, push, pull, carry/core) with bodyweight, bands, kettlebells, or dumbbells.
A simple week: 3× full-body sessions (30–40 min) or daily 15–20 min micro-sessions.
Quick mobility/recovery circuits (8–12 min) that protect knees, hips, and low back.
How to pick 3–5 high-leverage tools that cover 90% of home training needs.
KEY TOPICS
Space-smart setup: door/railing anchors, wall-mounted strap stations, foldable benches, and mats to protect floors.
Progressive overload at home: tempo, range of motion, pause work, density sets, and rep PRs when plates are limited.
Accountability at a distance: video form checks, session logs, and weekly targets (sessions, steps, protein, sleep).
QUICK ANSWERS
Q: I only have one pair of dumbbells—how do I progress?
A: Manipulate tempo (3–4s eccentrics), add pauses, increase total reps or density (same work in less time), and use unilateral variations to make light loads challenging.Q: How many days should I train at home?
A: Minimum viable dose is 3 full-body sessions/week; if time-crunched, use 15–20-minute daily “clusters” (push/pull/legs/core/conditioning) rotated across the week.Q: What’s the first equipment to buy?
A: Start with a quality adjustable dumbbell or kettlebell, a sturdy FID bench or wall-mounted strap station, plus a few heavy-duty bands and a supportive mat.SHOP THE EPISODE
Slastix BOA Resistance System — compact, door-friendly band training
https://www.ironcompany.com/slastix-boa-stroops?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep76
PowerBlock PRO 50 Adjustable Dumbbell Set — huge loading in small space
https://www.ironcompany.com/pro-50-adjustable-dumbbell-set-for-home-gyms-powerblock-504-00110-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep76
Body-Solid Powerline FID Bench (PFID130X) — sturdy, foldable bench
https://www.ironcompany.com/body-solid-powerline-fid-bench-pfid130x?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep76
Anchor Gym 4-Foot Home Wall Station — minimalist rack/strap anchor
https://www.ironcompany.com/anchor-gym-4-foot-home-wall-station?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep76
Aeromat Essential Foam Workout Mats with Eyelets — quick-deploy floor space
https://www.ironcompany.com/aeromat-essential-foam-workout-mats-with-eyelets?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep76FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep76IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
1 hr 4 min - Training at Home With Little to No Equipment | Maintain Strength Anywhere
ABOUT THIS EPISODE
Training at home doesn’t have to mean compromising results. In this discussion, Marty, J.P., and Jim outline practical ways to sustain strength, endurance, and focus when you’re away from the gym. Whether you’re working with a pull-up bar, a set of bands, or nothing but your own bodyweight, you’ll learn how to create productive training sessions that continue to deliver results.WHAT YOU’LL LEARN
How to build an efficient home training plan using limited tools or bodyweight only.
The best ways to preserve muscle and strength during time away from the gym.
How to add intensity through tempo, pauses, and volume without heavy weights.
Nutrition, rest, and mindset strategies for at-home training success.
KEY TOPICS
Structuring minimalist strength routines for all experience levels.
Choosing high-value movements that give the biggest return on effort.
Using progressive overload without increasing external load.
Maintaining motivation, accountability, and measurable progress at home.
QUICK ANSWERS
Q: What’s the best way to train effectively at home with no equipment?
A: Focus on compound bodyweight exercises like push-ups, pull-ups, squats, and planks, and use tempo control and higher volume to increase intensity.Q: Can I still make progress without heavy weights?
A: Yes. By increasing tension, slowing rep tempo, and training close to muscular failure, you can maintain or even build strength with lighter resistance.Q: What are some good equipment upgrades for a home gym?
A: Start with adjustable dumbbells, kettlebells, resistance bands, and a wall-mounted anchor or suspension trainer for maximum versatility in a small space.SHOP THE EPISODE
Anchor Gym 4-Foot Home Wall Station — versatile mounting for bands and straps
https://www.ironcompany.com/anchor-gym-4-foot-home-wall-station?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep75PowerBlock Pro 50 Adjustable Dumbbell Set — compact, space-saving strength solution
https://www.ironcompany.com/pro-50-adjustable-dumbbell-set-for-home-gyms-powerblock-504-00110-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep75Urethane Hex Dumbbells — commercial quality for home strength training
https://www.ironcompany.com/free-weights/dumbbells/urethane-hex-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep75Slastix Resistance Training Bands — functional strength tools for any fitness level
https://www.ironcompany.com/slastix-boa-stroops?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep75Aeromat Essential Foam Workout Mats with Eyelets — protect floors and joints during training
https://www.ironcompany.com/aeromat-essential-foam-workout-mats-with-eyelets?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep75FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep75
IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
53 min
About Unlock Elite Fitness Secrets with the RAW Podcast by IRON COMPANY!
From the publisher's feed
RAW Podcast by IRON COMPANY is a strength, performance, and facility-focused show for lifters, coaches, gym owners, and institutional buyers. Episodes + resources: https://www.ironcompany.com/ We cover powerlifting, bodybuilding, conditioning, recovery, longevity, and real-world training—plus how serious facilities think about equipment, flooring, and durability.
IRON COMPANY has been trusted since 1997 for commercial-grade gym equipment and gym flooring for residential, commercial, and government environments.
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