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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
- Youth Fitness Fundamentals — RAW Ep 54 on Safe Starts, Skills, and Setup
ABOUT THIS EPISODE — Practical guidance for parents and coaches on when and how to start youth fitness: simple progressions, safe loading, and environment choices that keep training fun and consistent.
WHAT YOU’LL LEARN
How to match exercises to maturity level using push, pull, hinge, squat, and carry.
When to introduce implements (medicine balls, light dumbbells, kettlebells).
How to dose time, reps, and rest for skill learning without grinding.
Space and flooring tips that improve traction, safety, and cleanup.
KEY TOPICS
Technique first: posture, breathing, and controlled tempos before loading.
Programming: short circuits (6–12 minutes) and skills blocks (10–15 minutes).
Equipment selection: soft-landing surfaces, light implements, and tidy storage.
QUICK ANSWERS
Q: Does supervised strength training stunt growth?
A: No—when technique and load are age-appropriate and supervised, resistance training supports bone density, motor skills, and confidence.Q: What weights are appropriate for beginners?
A: Start with bodyweight and medicine balls (2–6 lb for younger kids), then add light dumbbells or kettlebells only when form is consistent.Q: How long should youth sessions last?
A: Keep most sessions 30–45 minutes with lots of movement variety and clear stops before fatigue breaks form.SHOP THE EPISODE
Kettlebells — subcategory for light, technique-friendly options
https://www.ironcompany.com/free-weights/kettlebells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep54
Dumbbells — subcategory (pairs and sets for progressive loading)
https://www.ironcompany.com/free-weights/dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep54
Medicine Balls & Slam Balls — versatile throws and passes
https://www.ironcompany.com/more-products/medicine-balls-slammer-balls?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep54
Plyometrics Equipment — boxes, agility tools, and cones
https://www.ironcompany.com/more-products/plyometrics-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep54
Rubber Gym Flooring — rolls and tiles for traction and impact control
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep54FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep54IRON 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 - Leaning Out for Summer — RAW Ep 53: Seasonal Training, Diet & Treadmills
ABOUT THIS EPISODE — A practical guide to “summer cut” training: adjust barbell volume and accessories, add concise treadmill work, and use simple nutrition rules to reveal strength without crash dieting.
WHAT YOU’LL LEARN
How to structure two to three lifting days with built-in recovery while cutting.
Interval and steady-state options on treadmills for fat loss without leg burnout.
Food anchors for busy weeks: protein targets, smart carbs around training, and hydration.
Tracking beyond the scale: waist, bar speed notes, RPE, and step counts.
KEY TOPICS
Weekly framework: one heavy lower, one heavy upper, optional technique day; cardio after lifts or on separate light days.
Treadmill tactics: curved treadmill strides for short repeats; motorized treadmill for steady, conversational work.
Progress checks: small weekly calorie trades, sleep minimums, and consistent logging.
QUICK ANSWERS
Q: How much treadmill work should I add during a cut?
A: Start with 2–3 sessions of 12–20 minutes each—one interval day on a curved unit and one to two steady, conversational walks on a motorized treadmill.Q: Will extra cardio kill my squat and deadlift?
A: Keep intervals short and crisp, place them after upper-body days or on separate light days, and maintain at least one heavy lower session per week.Q: What should I track to confirm fat loss without muscle loss?
A: Bodyweight trend, waist measurement, bar speed or RPE on key lifts, and a weekly photo under the same conditions.SHOP THE EPISODE
Treadmills — subcategory (curved and motorized options)
https://www.ironcompany.com/cardio-equipment/treadmills?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53
TrueForm Trainer Non-Motorized Curved Treadmill — natural gait, interval ready
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53
SportsArt Elite ECO-NATURAL Treadmill T674 — quiet, commercial-grade steady work
https://www.ironcompany.com/sportsart-elite-eco-natural-treadmill-t674?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53
Stairway Self-Powered Stair Climber — compact conditioning with low impact
https://www.ironcompany.com/stairway-self-powered-stair-climbing-machine-jacobs-ladder-jacobs-ladder-stairway?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53
Light Commercial Elliptical Trainer XE795 — low-joint-load cardio alternative
https://www.ironcompany.com/light-commercial-elliptical-trainer-xe795?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep53IRON 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 9 min - Beyond the Core Four — RAW Ep 52: Assistance Lifts, Intensity Tweaks, Progress
ABOUT THIS EPISODE — Practical ways to expand beyond the Core Four using targeted assistance work, modest intensity enhancers, and sensible equipment choices that respect recovery.
WHAT YOU’LL LEARN
How to pick 1–2 assistance lifts that directly support your main movement.
When to use pauses, tempo, and partials to build positions without grinding.
A simple 3-day template that adds accessories in 30–40 efficient minutes.
Equipment and setup tips that keep bar path and balance consistent.
KEY TOPICS
Exercise selection: rows, pull-ups, dips, front squats, RDLs, close-grip/paused presses.
Loading strategies: submaximal sets, clear stop points, and weekly micro-progressions.
Environment: power rack safeties, sturdy benches, even-diameter plates, and collars.
QUICK ANSWERS
Q: How many assistance lifts should I use per session?
A: One to two that directly feed your main lift—keep them crisp so the main work stays powerful.
Q: What’s the safest intensity method to start with?
A: Pauses and controlled tempo; they build position and control without the fatigue of drop sets or failure work.
Q: How do I know an accessory is working?
A: Main-lift bar speed improves at the same loads within 3–6 weeks, and the targeted weak range (e.g., off the chest, out of the hole) feels smoother.SHOP THE EPISODE
IRON COMPANY Urethane Hex Dumbbells — progressive loading for accessories
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep52
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_ep52
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_ep52
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_ep52
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_ep52FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep52IRON 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 - Bodybuilding Prep with Jim Steel — RAW Ep 51: Training, Nutrition, Psychology
ABOUT THE GUEST
Jim Steel — coach, writer, and NPC bodybuilding champion — discusses practical prep strategies from training blocks to peak-week execution and post-show transitions.WHAT YOU’LL LEARN
How to periodize a bodybuilding prep using strength work plus targeted accessories.
Simple nutrition anchors: protein targets, carbs around training, and hydration.
Cardio placement that preserves muscle while improving conditioning.
Environment and hygiene habits that keep sessions repeatable through a long prep.
KEY TOPICS
TRAINING BLOCKS — Strength-focused base, hypertrophy emphasis, then a tidy taper with technical work. Accessories prioritize weak links: rows, presses, leg patterns with clear stop points.
NUTRITION & CHECK-INS — Weekly photos under identical conditions, waist and weight trends, and small macro changes to keep energy and fullness while leaning out.
POSING & FATIGUE MANAGEMENT — Practice posing like a lift: short sets, frequent rests. Track sleep and stress; if bar speed or form slips, adjust volume—not just willpower.
GYM SETUP — Stable bench and plates with tight tolerances keep movement consistent across high-fatigue weeks. Clean bars/benches reduce slip and skin issues.
QUICK ANSWERS
Q: How much cardio should I run during prep?
A: Start with 2–3 short sessions weekly and progress by minutes, not intensity; keep hard intervals away from heavy leg days to protect training quality.Q: What’s the simplest macro framework?
A: Anchor each meal with 30–45 g protein, time most carbs pre/post training, and taper fats on heavy carb days; adjust weekly based on photos and performance.Q: How do I avoid post-show crashes?
A: Set a reverse plan before show day: step calories up gradually, keep a light training template for two weeks, and maintain sleep and hydration targets.SHOP THE EPISODE
IRON COMPANY Urethane Hex Dumbbells — durable heads and secure grip
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep51
Proformance Plus Flat/Incline Weight Bench — stable platform for pressing and setups
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep51
IRON COMPANY Premium Rubber Bumper Plates — consistent diameter for safe drops
https://www.ironcompany.com/iron-company-premium-rubber-bumper-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep51
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_ep51
ERC Max Saver Sanitizing Gym Equipment Wipes — fast cleanup between sets
https://www.ironcompany.com/erc-max-saver-sanitizing-gym-equipment-wipes?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep51FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep51IRON 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 35 min - Kirk Karwoski on World-Champion Powerlifting — RAW Ep 50
ABOUT THE GUEST
Kirk Karwoski is a six-time IPF World Champion powerlifter known for legendary squats and uncompromising training standards, sharing insights from years at the top of the sport. Official episode resources & equipment:” → https://www.ironcompany.comWHAT YOU’LL LEARN
How Kirk organized heavy squat and deadlift cycles leading into major meets.
The role of assistance work, bar choice, and plate quality in building reliable strength.
Mental strategies for approaching near-maximal attempts with confidence.
Practical tips for setting up a powerlifting-friendly home or commercial training space.
KEY TOPICS
Squat-focused programming with clear heavy, medium, and light exposures.
Using benches, racks, platforms, and calibrated-style plates to keep technique repeatable.
Managing nerves, focus, and expectations on the road from local meets to world stages.
QUICK ANSWERS
Q: What made Kirk Karwoski’s squat training stand out?
A: He centered training around progressive heavy work in the competition movement, with carefully chosen assistance lifts and strict bar path and depth standards.Q: How important is equipment quality for serious powerlifting?
A: Straight, consistent Olympic bars, tight-tolerance plates, and stable racks and platforms help ensure each session feels familiar so effort can go into the lift, not fighting the setup.Q: Can recreational lifters use a “world champion” style approach?
A: Yes—by scaling load and volume while keeping the same priorities: clean technique, steady progressions, and a focused, distraction-free environment.SHOP THE EPISODE
North American Made 1,500 lb Capacity Olympic Bar — consistent knurl and whip for heavy squats and pulls
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50
IRON COMPANY Urethane Bumper Plates — durable, low-bounce plates for repeated heavy loading
https://www.ironcompany.com/urethane-bumper-plates-iron-company-ic-ubpc?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50
Proformance Plus Dual Half Rack — commercial-grade rack with safeties for maximal attempts
https://www.ironcompany.com/proformance-plus-pxls-7920-dual-half-rack?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50
Legend Fitness 3194 Hardwood Weightlifting Platform — solid base for squats and pulls
https://www.ironcompany.com/legend-3194-hardwood-weightlifting-platform?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50
IRON COMPANY Urethane Hex Dumbbells — reliable dumbbells for accessory and hypertrophy work
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep50IRON 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 31 min - Zach Even-Esh on Underground Strength — RAW Ep 49: Culture, Tools, Longevity
ABOUT THE GUEST
Zach Even-Esh is the founder of Underground Strength Gym, a coach known for blending free-weight basics with rugged conditioning methods for athletes and adults.WHAT YOU’LL LEARN
How Underground Strength principles guide strength, conditioning, and mindset.
The role of simple tools—bars, plates, sandbags, sleds—in long-term progress.
How to blend athletic conditioning with foundational barbell work.
Culture building: expectations, accountability, and consistency.
KEY TOPICS
TRAINING FRAMEWORK — Full-body templates using squats, presses, pulls, carries, drags, and jumps.
EQUIPMENT SIMPLICITY — Durable free weights, quality flooring, and modular racks/cages.
LONGEVITY — Joint-friendly progressions, smart conditioning doses, and constant technique practice.
QUICK ANSWERS
Q: What defines “Underground Strength” training?
A: Hard, simple training built around squats, presses, pulls, carries, and jumps—done consistently with a focus on effort and technique.Q: How does Zach combine strength and conditioning?
A: Heavy basics first, then short bursts of prowler pushes, carries, kettlebell work, or jumps—never so much conditioning that it steals from strength.Q: What gear matters most for a rugged training space?
A: Quality bars, durable plates, a stable rack or cage, and rubber flooring to protect joints and equipment.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_ep49
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_ep49
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_ep49
Modular Multi-Functional Hex Trap Bar — carries, pulls, jumps
https://www.ironcompany.com/modular-multi-functional-hex-trap-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep49
Black Rubber Roll Flooring — impact, traction, and noise control
https://www.ironcompany.com/black-rubber-roll-flooring-light-commercial?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep49FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep49IRON 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 32 min - Explosive Strength with Dr. Phil Wagner — RAW Ep 48
ABOUT THE GUEST
Dr. Phil Wagner is the founder and CEO of Sparta Science, known for integrating biomechanics and machine learning to improve athlete readiness, resilience, and performance.WHAT YOU’LL LEARN
How force and movement profiling helps target explosive strength weaknesses.
Practical Olympic lifting progressions for athletes who need speed and power.
When to use kettlebells, jumps, and sleds to complement barbell training.
How to build a reliable space for explosive training with durable surfaces and equipment.
KEY TOPICS
OLYMPIC LIFTING — Clean and snatch derivatives, technique priorities, and how to scale complexity for non-weightlifters.
POWER DEVELOPMENT — Short, high-quality sets using kettlebell swings, trap-bar jumps, and med-ball throws.
ENVIRONMENT — Stable flooring and bumpers that absorb impact reduce joint stress and preserve equipment during repeated drops.
QUICK ANSWERS
Q: How can non-weightlifters use Olympic lift variations?
A: Start with clean pulls, hang high pulls, and power cleans—movements that build explosiveness with fewer technical demands.Q: What conditioning pairs best with explosive strength?
A: Short, low-fatigue sessions like sled pushes or moderate-paced curved treadmill work that enhance capacity without dulling power.Q: What equipment matters most for safe Olympic lifting?
A: A dependable Olympic bar, quality bumper plates, and rubber flooring to absorb impact and protect joints and gear.SHOP THE EPISODE
TrueForm Trainer Non-Motorized Curved Treadmill — low-impact conditioning for power athletes
https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep48IRON COMPANY Premium Powder Coated Kettlebells — swings, cleans, and power repeats
https://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep48IRON COMPANY Urethane Bumper Plates — consistent diameter for clean pulls and drops
https://www.ironcompany.com/urethane-bumper-plates-iron-company-ic-ubpc?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep48North American Made 1,500 lb Capacity Olympic Bar — reliable whip and knurl for explosive work
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep48Black Rubber Roll Flooring — protects joints and equipment during dynamic sessions
https://www.ironcompany.com/black-rubber-roll-flooring-light-commercial?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep48FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep48IRON 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 25 min - Brad Gillingham on World-Class Deadlifting — RAW Ep 47
ABOUT THE GUEST
Brad Gillingham is an IPF and NSCA Hall of Famer known for historic deadlifting longevity, multiple Masters world records, and decades of elite-level competition. Official episode resources & equipment:” → https://www.ironcompany.comWHAT YOU’LL LEARN
How Brad organized deadlift training into heavy, medium, and speed exposures.
The role of bar selection, grip work, and belt strategy in sustaining progress.
Practical nutrition and recovery habits for heavy lifting across long training cycles.
How to build a dependable environment for pulls with quality bars, plates, and mats.
KEY TOPICS
DEADLIFT PROGRAMMING — Wave loading, bar speed targets, and conservative jumps on meet day.
TECHNIQUE & EQUIPMENT — Mixed vs. hook grip considerations; belt position; using quality plates and bars for consistent balance.
LONGEVITY — Managing back stress, tracking readiness, and using speed work and accessories to delay fatigue accumulation.
QUICK ANSWERS
Q: How did Brad sustain high-level deadlifting for decades?
A: By rotating stress—heavy, medium, and speed weeks—while keeping technique consistent and adjusting volume based on recovery.Q: What bar works best for serious deadlifters?
A: A straight, stiff Olympic bar with reliable knurl; consistent sleeve spin and plate tolerances help maintain balance set to set.Q: How should recreational lifters approach heavy deadlift cycles?
A: Use modest weekly jumps, stop sets when bar speed drops, and keep accessories like rows and RDLs crisp—not grinding.SHOP THE EPISODE
North American Made 1,500 lb Capacity Olympic Bar — stiff, consistent pull
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep47IRON COMPANY Premium Rubber Bumper Plates — consistent diameter for reliable setup
https://www.ironcompany.com/iron-company-premium-rubber-bumper-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep47American Barbell Urethane Olympic Grip Plates — dense, tight-tolerance loading
https://www.ironcompany.com/american-barbell-urethane-olympic-grip-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep47Leather Powerlifting Belts — secure bracing and spine stability
https://www.ironcompany.com/strength-training-equipment/weight-belts?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep47Weightlifting Mats — traction and floor protection for heavy pulls
https://www.ironcompany.com/rubber-gym-flooring/gym-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep47FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep47IRON 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 18 min - Gym Psych & Performance Arousal — RAW Ep 46: How Lifters Get Fired Up
ABOUT THIS EPISODE — A practical discussion on psyching up for workouts, PRs, and meet attempts, with examples of how lifters manage arousal, intensity, and focus without losing technical control.
WHAT YOU’LL LEARN
How to identify your optimal arousal zone for strength performance.
How breathing, self-talk, and pacing warm-ups affect readiness.
Why some lifters under-psych, others over-psych, and how to stay in the middle.
How equipment setup and environment reinforce focus and confidence.
KEY TOPICS
PERFORMANCE PSYCH — Visualization, cue words, breathing, and arousal control.
TECHNIQUE PROTECTION — Why overshooting hype often destroys bar path.
ENVIRONMENT & EQUIPMENT — Layout, safety, and consistency to reduce distractions.
QUICK ANSWERS
Q: How do I know if I’m “under-psyched” or “over-psyched”?
A: If the bar feels heavier than expected and you’re sluggish, you’re under-psyched; if technique breaks and your timing feels rushed, you may be overshooting arousal.Q: What is the simplest way to control arousal before a heavy lift?
A: Use controlled nasal breathing, one or two clear cue words, and a consistent setup ritual to calm or elevate your state as needed.Q: Can music meaningfully impact performance?
A: Yes—familiar tracks can elevate arousal and focus, but volume and intensity should support technique, not overwhelm it.SHOP THE EPISODE
IRON COMPANY Urethane Hex Dumbbells — repeatable warm-up and accessory work
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep46North American Made 1,500 lb Capacity Olympic Bar — consistent feel under heavy psych
https://www.ironcompany.com/north-american-made-1500-lb-capacity-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep46American Barbell Urethane Olympic Grip Plates — tight tolerance for stable attempts
https://www.ironcompany.com/american-barbell-urethane-olympic-grip-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep46Black Rubber Weight Equipment Mat — traction and protection for PR setups
https://www.ironcompany.com/black-rubber-weight-equipment-mat?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep46Premium Powder Coated Kettlebells — dynamic primers before heavy barbell work
https://www.ironcompany.com/premium-powder-coated-kettlebells-iron-company-ic-ppck?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep46FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep46IRON 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 - John Parrillo on Nutrition, Training & High-Output Bodybuilding — RAW Ep 45
ABOUT THE GUEST
John Parrillo is the founder of Parrillo Performance, known for pioneering high-calorie contest dieting, structured cardio templates, MCT supplementation, and detailed nutrition systems for physique athletes. Official episode resources & equipment:” → https://www.ironcompany.comWHAT YOU’LL LEARN
How high-calorie contest prep and structured cardio transformed physique outcomes.
Core nutrition anchors: protein timing, strategic carbs, MCT integration, and micronutrient support.
How to pair heavy strength training with sustainable cardio volume.
Practical insights on recovery, supplementation, and long-term adherence.
KEY TOPICS
NUTRITION SYSTEMS — High-calorie dieting vs. traditional restriction, macronutrient ratios, and meal frequency.
TRAINING — Strength templates built around compound lifts plus targeted accessory work.
CARDIO — Daily or near-daily sessions to improve conditioning, nutrient partitioning, and recovery.
ENVIRONMENT — Using quality free weights, dumbbells, plates, and durable flooring to support consistent performance.
QUICK ANSWERS
Q: Why did Parrillo advocate high-calorie prep instead of cutting calories?
A: Higher intake supported more training volume, better recovery, and a leaner final look when paired with structured cardio and consistent meal timing.Q: What’s the simplest way to integrate cardio with strength work?
A: Keep lifting first, then add moderate, steady sessions that enhance nutrient partitioning without draining strength.Q: Are MCTs still useful for physique athletes?
A: Yes—MCTs provide fast, clean energy and can help maintain training volume while dieting.SHOP THE EPISODE
IRON COMPANY Urethane Hex Dumbbells — durable, low-maintenance dumbbells
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45IRON COMPANY Premium Rubber Bumper Plates — consistent diameter for strength work
https://www.ironcompany.com/iron-company-premium-rubber-bumper-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45American Barbell Urethane Olympic Grip Plates — dense, commercial-grade loading
https://www.ironcompany.com/american-barbell-urethane-olympic-grip-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45Proformance Plus Flat/Incline Weight Bench — stable base for compound and accessory training
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45Black Rubber Weight Equipment Mat — traction and floor protection for high-volume sessions
https://www.ironcompany.com/black-rubber-weight-equipment-mat?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45IRON 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 43 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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