Sign up to save your podcasts
Or
Share Unlock Elite Fitness Secrets with the RAW Podcast by IRON COMPANY!
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
Unlock Elite Fitness Secrets with the RAW Podcast by IRON COMPANY!
Unlock Elite Fitness Secrets with the RAW Podcast by IRON COMPANY! episodes
- New Year Goals That Stick — RAW Ep 64 on Habits, Training Plans, and Smart Tools
ABOUT THIS EPISODE — Practical guidance for setting realistic goals, building consistent habits, and outfitting a home or commercial gym with durable tools that support daily training.
WHAT YOU’LL LEARN
How to set one strength goal and one conditioning goal that fit your week.
A simple weekly plan that pairs barbell work with short, repeatable cardio.
Ways to track progress with bar speed, reps in reserve, and session notes.
Equipment and layout choices that reduce friction and keep workouts consistent.
KEY TOPICS
Habit design: start small, repeat often, and log the same way every session.
Strength + cardio mix: brief intervals or steady work that doesn’t blunt lifting.
Environment: stable flooring, clear walkways, and storage that saves time.
QUICK ANSWERS
Q: How many goals should I set to start the year?
A: Pick one strength target and one conditioning benchmark, then review every 4–6 weeks.Q: What’s the best cardio add-on for beginners?
A: Short, conversational sessions on a rower or curved treadmill three times per week to build capacity without draining lifts.Q: How do I keep workouts from derailing?
A: Prep the space the night before, follow a written checklist, and cap sessions at a set time so completion beats perfection.SHOP THE EPISODE
IRON COMPANY Urethane Hex Dumbbells — durable, low-maintenance
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep64
TrueForm Trainer Non-Motorized Curved Treadmill — natural gait and low impact
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep64
Assault Fitness AirRower Elite — steady cardio or intervals
https://www.ironcompany.com/assault-fitness-airrower-elite-rowing-machine?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep64
North American Made 1,500 lb Capacity Olympic Bar — consistent knurl and whip
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep64
Black Rubber Roll Flooring — stable platforming and noise control
https://www.ironcompany.com/black-rubber-roll-flooring-light-commercial?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep64FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep64IRON 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 23 min - Real Training, Not Hype — RAW Ep 63 Debunks Strength “Science Bullies”
ABOUT THIS EPISODE — A clear-eyed discussion on filtering claims in strength training and using evidence from decades of coaching, competition results, and structured practice to guide programming and equipment selection.
WHAT YOU’LL LEARN
How to spot red flags in training advice and verify with bar speed, reps in reserve, and long-term progress.
Where selectorized, plate-loaded, and free-weight tools each fit for strength and hypertrophy.
Simple templates that balance heavy barbell work with supportive assistance.
How to add low-impact cardio for recovery without blunting power.
KEY TOPICS
Programming sanity checks: volume, intensity, and frequency that scale to the lifter.
Equipment roles: half racks and benches for core work; selectorized and plate-loaded pieces for targeted assistance.
Conditioning for lifters: short, easy-to-moderate sessions to aid recovery.
QUICK ANSWERS
Q: How do I tell if a “sciencey” claim will help my training?
A: Test it against objective markers—bar speed, consistent technique, and 6–8 week trendlines; keep what measurably improves performance and discard the rest.Q: Do machines have a place in a strength-focused plan?
A: Yes—use selectorized or plate-loaded machines for stable assistance work and isolation after your main barbell lifts.Q: How much cardio should a strength athlete do?
A: Two to three short, conversational sessions per week (bike, row, walk) to boost recovery while keeping heavy days powerful.SHOP THE EPISODE
Proformance Plus Dual Half Rack — commercial stability and safeties
https://www.ironcompany.com/proformance-plus-pxls-7920-dual-half-rack?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep63
CalGym Selectorized Multi Chest Press — precise, repeatable assistance work
https://www.ironcompany.com/calgym-cg-9503-selectorized-multi-chest-press-machine?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep63
Legend Fitness Plate-Loaded Angled Leg Press — lower-body strength and hypertrophy
https://www.ironcompany.com/legend-3122-plate-loaded-angled-leg-press?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep63
Proformance Plus Flat/Incline Weight Bench — stable setup for pressing
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep63
North American Made 1,500 lb Capacity Olympic Bar — consistent knurl and whip
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep63FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep63IRON 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 - Gym Monsters, Big Lifts, and The Tools Behind Them — RAW Ep 62
ABOUT THIS EPISODE — A field-level look at freakish strength performances, the conditions that made them possible, and the practical gear and routines lifters used to keep progress moving.
WHAT YOU’LL LEARN
How reliable free weights and stable platforms improve bar speed and repeatability.
Simple setup routines used by high performers before big squat, bench, and deadlift attempts.
When to use assistance work and how to select accessories that support the main lifts.
Ways to keep heavy training productive with basic hygiene and clear walkways.
KEY TOPICS
Equipment selection: Olympic bars, urethane plates, dumbbells, and fixed barbells.
Space management: rubber mats for grip, bounce control, and floor protection.
Programming realities: warm-ups, attempt selection, and calling the day when technique fades.
QUICK ANSWERS
Q: What gear upgrades most improve heavy-day consistency?
A: A straight, dependable Olympic bar, evenly matched plates, and grippy rubber mats—these stabilize setup and keep the bar path predictable.Q: Do I need specialty machines for big lifts?
A: Not necessarily; quality free weights plus a solid rack or bench cover most needs, with accessories added to target weak points after the main work.Q: How should I plan attempts on a max day?
A: Use a conservative opener you can triple on a normal day, a confirmatory second, then set the third by bar speed and technique—not by wishful thinking.SHOP THE EPISODE
IRON COMPANY Urethane Hex Dumbbells — durable heads, secure grip
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep62
North American Made 1,500 lb Capacity Olympic Bar — consistent knurl and whip
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep62
American Barbell Urethane Olympic Grip Plates — dense, low-bounce design
https://www.ironcompany.com/american-barbell-urethane-olympic-grip-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep62
Black Rubber Weight Equipment Mat — floor protection and traction
https://www.ironcompany.com/black-rubber-weight-equipment-mat?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep62
Intek Armor Series Welded Urethane Barbells — fixed barbells for efficient training
https://www.ironcompany.com/intek-armor-series-welded-steel-urethane-barbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep62FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep62IRON 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 14 min - Is Online Coaching Worth It? — RAW Ep 61 on Remote Strength Training
ABOUT THIS EPISODE — A practical guide to online coaching: intake, assessment, goal setting, programming blocks, video review, and habit tracking for steady strength and conditioning gains.
WHAT YOU’LL LEARN
How remote assessments, goal setting, and weekly check-ins drive progress.
Video review basics: angles, bar speed, and cues that translate online.
Equipment priorities for an effective home setup that supports remote coaching.
How to track outcomes beyond the scale: strength PRs, movement quality, and adherence.
KEY TOPICS
Selecting a coach: scope, communication cadence, and metrics they monitor.
Progressive templates that fit busy schedules without overreaching recovery.
Building a reliable space with a good bar, dumbbells, bench, and rubber flooring.
QUICK ANSWERS
Q: Who benefits most from online coaching?
A: Self-starters who want expert programming and periodic video feedback, plus anyone with limited access to in-person coaching but consistent training time.Q: What videos should I send a coach each week?
A: One top working set per main lift from 45–60° and side views, plus bar speed notes and RPE so your coach can adjust loads and volume.Q: What home equipment is enough to start?
A: A dependable Olympic bar, adjustable bench, a set of dumbbells or bands, and rubber flooring or mats for stability and protection.SHOP THE EPISODE
North American Made 1,500 lb Capacity Olympic Bar — consistent knurl and whip
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep61
IRON COMPANY Urethane Hex Dumbbells — durable heads, secure grip
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep61
Weight Benches — subcategory for flat/incline/adjustable options
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep61
Home Gyms — compact selectorized and cable systems
https://www.ironcompany.com/strength-training-equipment/home-gyms?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep61
Regupol AktivLok Economy Interlocking Rubber Puzzle Tiles — quick-install flooring
https://www.ironcompany.com/regupol-aktivlok-economy-interlocking-rubber-puzzle-tiles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep61FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep61IRON 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 1 min - Favorite Gym Tools That Endure — RAW Ep 60 on Bars, Benches, Racks & More
ABOUT THIS EPISODE — A practical tour of the equipment that has stood the test of time, plus a framework for choosing bars, benches, racks, plates, and flooring for consistent, safe training.
WHAT YOU’LL LEARN
How to prioritize equipment purchases for a balanced strength setup.
Differences between bar types, plate constructions, and dumbbell finishes.
Layout and storage tips that speed session flow and protect floors.
When to add specialty tools and when to stay with proven basics.
KEY TOPICS
Bars and plates: specs that matter (sleeve spin, tensile strength, diameter, plate tolerance).
Dumbbells and benches: durability, adjustability, and grip security.
Flooring and mats: traction, noise control, and platform stability.
QUICK ANSWERS
Q: What should I buy first for a minimalist strength setup?
A: Start with a dependable Olympic bar, matching plates, an adjustable bench, and rubber flooring; add dumbbells next based on your program.Q: Do urethane dumbbells justify the cost?
A: Yes for heavy use—urethane resists chipping and splitting, keeps heads tight, and stays clean-looking longer than basic rubber.Q: What plate traits improve training consistency?
A: Even diameter and tight weight tolerance maintain bar height and balance rep to rep, which helps technique and confidence.SHOP THE EPISODE
North American Made 1,500 lb Capacity Olympic Bar — consistent knurl and whip
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep60
American Barbell Urethane Olympic Grip Plates — dense, low-bounce loading
https://www.ironcompany.com/american-barbell-urethane-olympic-grip-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep60
IRON COMPANY Urethane Hex Dumbbells — durable heads, secure grip
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep60
Proformance Plus Flat/Incline Weight Bench — stable platform for pressing
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep60
Black Rubber Weight Equipment Mat — floor protection and traction
https://www.ironcompany.com/black-rubber-weight-equipment-mat?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep60FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep60IRON 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 - Contrast Training for Faster Gains — RAW Ep 59 with Tools for the Job
ABOUT THIS EPISODE — A practical walk-through of contrast training for strength and hypertrophy: how and why to change implements, ranges of motion, and loading schemes while preserving quality and recovery.
WHAT YOU’LL LEARN
How to alternate primary barbell lifts with contrasting implements to drive new adaptations.
Simple weekly templates for strength, work capacity, and joint-friendly recovery.
Deployed/travel programming: compact tools that cover hinge, squat, push, and carry.
Progress tracking with bar speed notes, RPE, and movement quality checks.
KEY TOPICS
Implement rotation: trap bar, kettlebells, sandbags, and sleds around main lifts.
Session structure: heavy technique sets → crisp contrast work → short conditioning.
Field-ready training: small-footprint gear and surfaces that protect joints.
QUICK ANSWERS
Q: What is “training contrast” in plain terms?
A: It’s a planned switch of movement pattern, implement, or intensity (e.g., barbell deadlift on Day 1, trap-bar jumps or kettlebell swings on Day 3) to spur progress without overuse.Q: How do I avoid trash fatigue when rotating tools?
A: Keep contrasts crisp and submaximal—fast reps, clean technique, and modest volume—so heavy barbell work stays powerful.Q: What does a simple contrast week look like?
A: Pair one heavy barbell lift early in the week with a lighter, faster variant or different implement later (e.g., squat day → sandbag front squats; deadlift day → sled pushes and swings).SHOP THE EPISODE
Modular Multi-Functional Hex Trap Bar — pulls, carries, and jumps
https://www.ironcompany.com/modular-multi-functional-hex-trap-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep59
IRON COMPANY Premium Powder Coated Kettlebells — swings, cleans, get-ups
https://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep59
Power Sandbag — Elite Training — portable hinge/squat/carry tool
https://www.ironcompany.com/power-sandbag-elite-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep59
IRON COMPANY Urethane Bumper Plates — durable, low bounce for dynamic work
https://www.ironcompany.com/urethane-bumper-plates-iron-company-ic-ubpc?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep59
Xebex XT3 V2 Push/Pull Sled — conditioning with minimal joint stress
https://www.ironcompany.com/xebex-sld-xt3v2-sled-xebex-sld-xt3v2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep59FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep59IRON 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
52 min - Minimalist Training That Delivers — RAW Ep 58 on Doing Less, Getting More
ABOUT THIS EPISODE — A practical guide to “less but better” strength training: fewer exercises, tighter effort windows, and equipment choices that keep technique consistent and sessions on schedule.
WHAT YOU’LL LEARN
How to build a two or three day plan using one main lift per session.
Ways to cap volume and use submaximal bar speed to drive steady gains.
Where short conditioning fits so it aids, not harms, recovery.
The small set of tools that covers 90% of minimalist strength work.
KEY TOPICS
Session design: ramping sets to a crisp top set, then 1–2 targeted accessories.
Effort management: RPE, reps in reserve, and bar-speed checks to avoid junk fatigue.
Environment: stable bench, straight bar, matched dumbbells, and simple flooring for repeatability.
QUICK ANSWERS
Q: What does a minimalist week look like?
A: Two to three sessions: Day 1 squat focus, Day 2 press focus, optional Day 3 pull focus; each ends with 1–2 accessories and 5–10 minutes of easy conditioning.Q: How do I know I’m doing “less but better”?
A: Bar speed and technique stay predictable from week to week, top sets progress slowly, and you leave 1–2 reps in reserve instead of grinding.Q: What’s the first equipment to buy for a minimalist home gym?
A: A dependable Olympic bar, adjustable bench, a run of dumbbells you’ll actually use, and basic rubber flooring or mats.SHOP THE EPISODE
Proformance Plus Flat/Incline Weight Bench — stable platform for minimalist setups
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep58
North American Made 1,500 lb Capacity Olympic Bar — consistent knurl and whip
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep58
IRON COMPANY Urethane Hex Dumbbells — durable, low-maintenance
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep58
Xebex XT3 V2 Push/Pull Sled — compact conditioning with low joint stress
https://www.ironcompany.com/xebex-sld-xt3v2-sled-xebex-sld-xt3v2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep58
Black Rubber Roll Flooring — clean layout and traction for repeatable training
https://www.ironcompany.com/black-rubber-roll-flooring-light-commercial?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep58FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep58IRON 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 10 min - Ready For Anything: Building “Roll-Out-Of-Bed” Strength — RAW Ep 57
ABOUT THIS EPISODE — Practical methods for building everyday, always-on strength: how to program barbell work, loaded carries, and brief conditioning while using gym flooring and layout choices to keep training consistent.
WHAT YOU’LL LEARN
How to structure a two-to-three day plan that maintains strength year-round.
Quick readiness checks you can slot into warm-ups without adding fatigue.
Why rubber gym flooring improves traction, reduces noise, and protects surfaces.
The minimum equipment that supports push, pull, hinge, squat, and carry.
KEY TOPICS
Programming: submaximal top sets, crisp back-off work, and short conditioning.
Environment: selecting rolls or interlocking tiles based on room size and noise.
Safety and efficiency: clear walkways, stable platforms, and simple storage.
QUICK ANSWERS
Q: What is “roll-out-of-bed” strength?
A: It’s dependable capacity—push, pull, hinge, and carry—that’s available any day without an extended ramp-up, maintained by consistent submaximal training.Q: Do I need specialty gear to be “ready for anything”?
A: No; a straight bar, a run of dumbbells or kettlebells, a sled for low-impact work, and quality rubber flooring cover most needs.Q: Which flooring style should I choose for a garage gym?
A: Use rubber rolls for the most seamless coverage; pick interlocking tiles for quick installs, spot repairs, or irregular spaces.SHOP THE EPISODE
Rubber Gym Flooring — rolls and tiles for traction, noise, and impact control
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep57
Black Rubber Roll Flooring — light commercial, cut-to-length coverage
https://www.ironcompany.com/black-rubber-roll-flooring-light-commercial?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep57
Regupol AktivLok Economy Interlocking Rubber Puzzle Tiles — fast install, modular
https://www.ironcompany.com/regupol-aktivlok-economy-interlocking-rubber-puzzle-tiles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep57
Black Rubber Weight Equipment Mat — under-rack and treadmill protection
https://www.ironcompany.com/black-rubber-weight-equipment-mat?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep57
Premium Powder Coated Kettlebells — versatile for swings, carries, and get-ups
https://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep57FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep57IRON 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 2 min - Jake Andrews on Lifting Heavy While Touring — RAW Ep 56: Training, Diet, Recovery
ABOUT THE GUEST
Jake Andrews is a blues-rock singer, guitarist, and lifelong strength enthusiast who integrates structured weight training and nutrition into a demanding touring schedule.WHAT YOU’LL LEARN
How to plan heavy barbell sessions and lighter assistance work around travel and shows.
Practical nutrition for musicians and frequent travelers: protein targets, timing, and hydration.
A compact equipment checklist for hotel gyms, rehearsal spaces, and home bases.
Recovery tactics that maintain bar speed and protect hands, elbows, and low back.
KEY TOPICS
Programming on the road: upper/lower split with one heavy exposure and one “maintenance” session each week.
Exercise selection: barbells for primary strength; dumbbells and bands for assistance and venue gyms.
Equipment reliability: urethane dumbbells and bumper plates that survive transport and heavy use.
QUICK ANSWERS
Q: How can touring lifters maintain strength between shows?
A: Keep one weekly heavy session per pattern (squat/hinge/press) and a second, lighter technique day; use dumbbells and bands when a full rack isn’t available.Q: What’s a simple road-day nutrition plan?
A: Anchor each meal with 30–40 g protein, add fruit/vegetables and a starch when training, and carry a shaker plus electrolyte tabs for venues and travel days.Q: Which equipment travels or cross-fits best with venue gyms?
A: Reliable urethane dumbbells, a straight Olympic bar at the home base, and bumper plates for safe drops and consistent bar height.SHOP THE EPISODE
IRON COMPANY Urethane Hex Dumbbells — durable heads, secure grip
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep56
IRON COMPANY Urethane Bumper Plates — consistent diameter for safe drops
https://www.ironcompany.com/urethane-bumper-plates-iron-company-ic-ubpc?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep56
American Barbell Urethane Olympic Grip Plates — dense, low-bounce loading
https://www.ironcompany.com/american-barbell-urethane-olympic-grip-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep56
Black Rubber Weight Equipment Mat — protection for stages, garages, and studios
https://www.ironcompany.com/black-rubber-weight-equipment-mat?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep56
North American Made 1,500 lb Capacity Olympic Bar — consistent knurl and whip
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep56FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep56IRON 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 13 min - Staying Motivated: Systems That Keep Training on Track — RAW Ep 55
ABOUT THIS EPISODE — Practical strategies for sustaining effort: clear goals, session checklists, and equipment choices that make it easier to start and finish workouts.
WHAT YOU’LL LEARN
How to turn vague goals into a 2–3 day weekly template you can follow.
Which metrics keep you honest: bar speed, reps in reserve, and session notes.
How to plug in short cardio that builds capacity without hurting strength.
Layout and gear tweaks that reduce friction and help sessions start on time.
KEY TOPICS
Habit loops: consistent start times, brief warm-ups, and end-of-session logs.
Cardio placement: easy intervals or steady work after the main lift.
Environment: stable platforms, clear walkways, and tools that match your plan.
QUICK ANSWERS
Q: What’s the fastest way to regain training momentum?
A: Schedule two non-negotiable sessions per week with one primary lift and 5–10 minutes of easy cardio; log bar speed and RPE so progress is visible.Q: How do I use cardio without killing barbell performance?
A: Keep it conversational—short sets on a rower, bike, elliptical, or curved treadmill after lifting or on separate light days.Q: What should I track to stay motivated?
A: Record load, reps, RPE, a bar-speed note, and one sentence on technique or setup; review every 2–3 weeks to set the next small target.SHOP THE EPISODE
TrueForm Trainer Non-Motorized Curved Treadmill — natural gait and durable build
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep55
Xebex AirPlus Expert Bike 3.0 — smooth fan/airmag resistance for intervals
https://www.ironcompany.com/xebex-airplus-expert-bike-3-0-xebex-abvr-3l?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep55
Assault Fitness AirRower Elite — steady work or short repeats
https://www.ironcompany.com/assault-fitness-airrower-elite-rowing-machine?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep55
Light Commercial Elliptical Trainer XE795 — low-impact conditioning
https://www.ironcompany.com/light-commercial-elliptical-trainer-xe795?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep55
Stairway Self-Powered Stair Climber — compact, self-generating stepper
https://www.ironcompany.com/stairway-self-powered-stair-climbing-machine-jacobs-ladder-jacobs-ladder-stairway?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep55FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep55IRON 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
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.
More shows like Unlock Elite Fitness Secrets with the RAW Podcast by IRON COMPANY!
Starting Strength Radio
710 Listeners
The Dan John Podcast
257 Listeners