Iron Sights

Latest Episodes:

#56 - Ending The Debate On Foam Rolling: Myths, Dangers, Anatomy, Pros & Cons Aug 01, 2022

Show notes

In this episode of Iron Sights, I sat down again with Jeff and CeCe to put the foam rolling debate to bed once and for all. There's been a lot discussion surrounding foam rolling throughout the years (some of which I was highly bought into) and we talk about our personal and client experiences on this show. This episode covers: myths, claims, dangers, anatomy and the pros and cons of foam rolling.
Sponsors by Red Dot Fitness Online Training Programs:
Red Dot Fitness Training Programs: https://www.rdftrainonline.com
Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1
Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

#27 After Dark - Police K9 Dog Training with Handler & Expert Dog Trainer Ricky Rivera Jul 29, 2022

Show notes

In this episode, I sat down with Ricky Rivera of Spectrum Canine and his dog Icon. Head over to the Iron Sights YouTube Channel and make sure you're subscribed to be able to watch Icon in action as well as view some behind the scenes content from this episode - that will drop early next week. I personally hired Ricky and it was the best damn money I've ever spent. Great coaches recognize good coaching and I knew right away that Rivera is on an entire different level. We discuss how he got started at a VERY young age working with animals and how that grew into what he does now - training K9 Police Dogs throughout the greater Bay Area. Tune in to learn effective ways to train your own dog and hear some wild stories from Ricky Rivera.
This episode is sponsored by Red Dot Fitness Training Programs:
https://www.reddotfitness.net/online-coaching
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s
TRAIN WITH US:
RDF Online Training: https://www.reddotfitness.net/online-coaching
Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons
Contact Spectrum Canine:
Website: https://spectrum-canine.com/
Instagram: @spectrumk9

#55 - Optimal Mobility and Flexibility: How To Get Better At Both and Eliminate Pain Jul 25, 2022

Show notes

In this episode, I sat down with CeCe English and Jeff Chenault. We discuss: mobility training, the importance of mobility, the difference between mobility and flexibility, how to get better at both and some of our personal experiences first getting into mobility and flexibility training. The three of us cover both pros and cons that we've run into along the way, and how to learn from our experiences to amplify your own training. I want you to get great results following your current program and mobility training is a key piece that we have yet to cover in depth on Iron Sights. You will learn the difference and be able to explain both flexibility and mobility training and leave with an understanding of how to increase mobility within your own body through specific training modalities.
Watch Jeff's Mobility Videos on The RDF YouTube Channel!
These episodes are sponsored by Red Dot Fitness Training Programs.
RDF Online Training: https://www.reddotfitness.net/online-coaching
Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons
Timestamps:
00:00 Iron Sights Intro
00:31 Episode Overview
01:13 The First Way To Structure Your Upper Body Workout
05:26 Upper Body Accessory Movements
08:05 Structuring Upper Body Workouts with Shoulder Problems
10:05 The Second Way To Structure Your Upper Body Workout
12:24 The Upper Body Shoulder Warm-Up
13:16 The Third Way To Approach Your Upper Body Workout
17:49 Application of These Three Structured Approaches
19:20 Key Takeaways
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

#26 After Dark - Foundational Performance Training For The Tactical Athlete with Jeff Chenault Jul 22, 2022

Show notes

Welcome back to Iron Sights After Dark. We’ve heard from performance coach & trainer Jeff Chenault before but in this episode, I brought him in for his first After Dark appearance to discuss performance training for the tactical athlete. Chenault discusses his background and how his search to alleviate pain sent him on a path to study the human body, root causes of pain & a deep understanding on how the body works. Jeff discussed fascia, holistic systems of the body & relates his knowledge to performance training for the functional tactical athlete who wants to achieve maximal performance. For a long time pushing the limits was the primary training strategy for active service members - research & performance training is creating a different breed of tactical athletes. Over the years, I’ve helped countless first responders increase their performance on the job. In this episode, both Jeff and I combine our experience as experts in human performance to share our best theories for how the tactical athlete can use proven concepts in the field of health & performance to increase their athletic performance and longevity both on and off the job.
Watch Jeff's Videos on The RDF YouTube Channel

Topics Discussed:

Jeff’s Background
Pain & Addiction
ELDOA & Tissue Quality
Fascia & Tendons
Equipment & Resources
Joint Stability & The Pelvis
Ego & Lifting
Passive vs. Active Range of Motion
Shooting Implementation

More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s
TRAIN WITH US:
RDF Online Training: https://www.reddotfitness.net/online-coaching
CONNECT WITH US:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

#54 - The Best 3 Ways To Structure Your Upper Body Workouts with CeCe English & Jeff Chenault Jul 18, 2022

Show notes

Welcome back to Iron Sights. In this episode, I sat down with Red Dot Fitness President, CeCe English & Trainer Jeff Chenault to discuss 3 different ways to structure your upper body workout for maximal results. In previous episodes we talked about how to structure you workout program to see more gains. In this particular episode, we're focusing on the upper body and highlighting three different approaches you might want to consider depending on your goal, capacity & exercise history. Myself, CeCe & Jeff share our personal approaches to exercising the upper body.
Topics include:
-Warming Up
-Shoulder Pain
-AC Joint Pain
-Exercise Selection
-Pushing/Pulling Exercises
-The Bench Press
-Weekly Programming
-Integrated Movement
RDF Online Training: https://www.reddotfitness.net/online-coaching
Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons
Timestamps:
00:00 Iron Sights Intro
00:31 Episode Overview
01:13 The First Way To Structure Your Upper Body Workout
05:26 Upper Body Accessory Movements
08:05 Structuring Upper Body Workouts with Shoulder Problems
10:05 The Second Way To Structure Your Upper Body Workout
12:24 The Upper Body Shoulder Warm-Up
13:16 The Third Way To Approach Your Upper Body Workout
17:49 Application of These Three Structured Approaches
19:20 Key Takeaways
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

#25 After Dark - The Best of Iron Sights After Dark: Kayley Gunner, CRW, Byron Rodgers, Triple Feed & More! Jul 15, 2022

Show notes

For the 25th episode of Iron Sights After Dark we're running it back to some of our favorite moments of the show so far. I've had the chance to interview some incredible guests and travel the country to bring you some fun dialogue with my favorite people! In case you missed any After Dark episodes today we're dropping something special - A highlight of some of the memorable moments, most viewed clips & best stories from Iron Sights After Dark.
Episodes Mentioned:
#1 - The Cook Bros
#5 - Kayley Gunner
#11 - Triple Feed: Part 1
#22 - California Range Weekend
#20 - Night Vision with Bryant Pham
#3 - Byron Rodgers
#10 - Frank Visco
#14 - Jake "The Hunter"
#17 - Rogue Methods Review
#24 - Rick Field
Train With Us::
RDF Online Training: https://www.reddotfitness.net/online-coaching
Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

#53 - How To Structure Your Workout Program For Maximal Results: Frequency, Exercises, Expectations & More! Jul 11, 2022

Show notes

This episode is sponsored by Red Dot Fitness.
In this episode, I sat down with CeCe English & Jeff Chenault to discuss How To Structure Your Workout Program For Maximal Results. CeCe is the President at Red Dot Fitness and has a PhD in Sociocultural Foundations of Sport and Education. Jeff is an experienced trainer and one of our go to fitness coaches for results based programming through Red Dot Fitness.
We began this episode by sharing our personal experience with first starting a consistent strength training program. Jeff discussed his introduction into bodybuilding, CeCe shares how she implemented programmed workouts into competing in marathons and I break down when strength training first started for me at the early age of 12 years old.
In this episode we discuss: frequency, exercise selection, movement patterns & effective strategies for getting the most "gains" possible when starting a workout program. You will learn the best strategies our trainers implement for clients training anywhere from 1-7 days per week. Additionally we break down examples of how we program workouts throughout the week and effective mobility and accessory ideas for you to implement on your off-days.
To learn more about our Programs & Coaching visit RDFtrainonline.com
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s
TRAIN WITH US:
RDF Online Training: https://www.reddotfitness.net/online-coaching
CONNECT WITH US:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

#24 After Dark - Rick Field: Working 27 Years In California's Most Dangerous Prisons Jul 08, 2022

Show notes

In this After Dark episode I sat down with Rick Field - a retired California Corrections Officer who served over 25 years at the highest security prisons in California including Corcoran State Prison, famously housing notorious criminals such as: Charles Manson, Joseph DeAngelo, Sirhan Sirhan & Jaime Osuna. Rick shares how his high stress life resulted in a having a stroke and being diagnosed with kidney failure all before the age of 60. After serving the state of California for decades, Field has shifted his efforts to helping his "Brothers & Sisters" through co-founding the Guardian Program which focuses on supporting employee wellness for Corrections Officers through HeartMath backed research.
Rick shares graphic stories of inmates, block searches & the mental fortitude required to show up to jail everyday alongside some the most crazed killers of all time. This episode depicts real life events that may be disturbing for some listeners but the reason for it is invaluable: To bring awareness to the importance of mental health, stress management and life saving approaches for a population of 30,000 Corrections Officers in California who have an estimated life expectancy of only 60 years old.
To find out more about helping or contributing to Rick's mission, please visit the following:
https://www.ccsfnet.org & http://ccpoabtf.org
This episode is sponsored by Red Dot Fitness Training Programs.
Timestamps:
00:00 Iron Sights Intro
00:34 Introducing Rick Field
01:55 Welcoming Rick To The Show
02:24 Rick’s Background
03:38 Working with Dr. Robert Floyd
05:22 Leaky Gut Solutions
07:13 Rick on His Background
10:22 Rick’s Kidney Failure Diagnosis
12:19 Law Enforcement & Alcohol Abuse
14:24 Lifespan For Corrections Officers
15:09 Working In High Security Prisons
17:45 Why People Want To Work In Prisons
19:39 The Attica Prison Riot
23:43 What Goes On Inside A Prison
27:21 Gang Affiliation & Weapons
29:44 Getting Stabbed As A Breach Officer
34:58 Physical Preparedness
36:28 The Daily Stress As A Prison CO
45:47 The High Risk Adrenaline Filled Lifestyle
49:30 Being Reassigned To Another Prison
52:15 Discussing Officer Suicide
54:47 Why People Hate Corrections Officers
55:55 The Guardian Program
1:01:14 Finding HeartMath Research
1:06:38 Officer Incidents, Stress & Effective Training
1:14:27 Mentorship with The Guardian Program
1:18:26 The Identity of Being A Cop
1:28:25 Why Cops Are Quitting & What To Do
1:32:26 The New Retirement Deal
1:35:13 What Civilians Do To Contribute
1:40:32 Firearms Training & Active Shooters
1:42:00 How To Learn More About The Guardians Program
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s
TRAIN WITH US:
RDF Online Training: https://www.reddotfitness.net/online-coaching
CONNECT WITH US:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

#52 - Explosive Power Training Done Right: Prevent Your Body From Getting F****ed Up! Jul 04, 2022

Show notes

In this episode, we're talking about power training:
1. How To Be Explosive
2. Why Power Training Is Important
3. When You Should Power Train
4. When You Shouldn't Power Train
5. Who Power Training Is Appropriate For
6. How To Structure Your Program
This episode will help you get the most out of your power training. I brought in two of my favorite people: My life and business partner CeCe English and Trainer Jeff Chenault.
You can find out more about Red Dot Fitness and what we do here in our different programs. by going to rdftrainonline.com
Timestamps:
00:00 Intro
00:33 Episode Summary
01:55 Defining Power Training
03:22 Examples of Power Training
06:10 Who is Power Training For?
08:47 Aesthetics, Performance & Longevity
11:30 Prerequisites For Power Training
14:50 The Fundamentals
17:05 How Long Does It Take To Start Power Training?
20:53 The Best Exercises To Start With
24:48 Novice Vs. Advanced
26:24 Youth Power Training
29:54 Other Factors To Consider Including Periodization
31:00 Your Annual Power Training Program Ladder

#23 After Dark - Who's Really Responsible For Law Enforcement Officer Accountability? Jul 01, 2022

Show notes

In the wake of recent tragic events across the country, violence in schools, shopping malls and public places, I wanted to come to the table with JP and discuss a few things that have really caused and created some frustration both in our community and outside our community. JP and I have close relationships with members of law enforcement as well as distressed civilians. Some of the topics discussed in this After Dark episode will be controversial. This stuff may touch a nerve for both civilians & law enforcement. I would love to hear your feedback after listening to this episode.
Drop a comment on YouTube and reach out on Instagram!
Timestamps:
00:00 After Dark Intro

00:43 Overview of The Show

01:42 Bringing In JP

04:37 The Landscape of First Responders

07:15 The Negative Press

10:46 Showing Up Regardless

15:55 The Excuses

17:33 The Lifestyle of a Cop

22:12 Fitness & Law Enforcement

28:15 Funding Departments

33:00 School Shootings

40:51 Homelessness & Crime In Downtown San Jose

45:00 Extreme Ownership

54:03 Balance or Obsession?

57:30 What Civilians Look For In A Good Cop

1:02:29 Taking Accountability
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s
TRAIN WITH US:
RDF Online Training: https://www.reddotfitness.net/online-coaching
CONNECT WITH US:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/ironsightspodcast/
Twitter - https://twitter.com/ironsightspod
LinkedIn - https://www.linkedin.com/company/ironsightspodcast

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