Iron Sights

Latest Episodes:

#175 After Dark - How To Train Like An Athlete: Strength, Speed & Power w/ Jimmy Prendergast Jul 18, 2025

Show notes

In this After Dark episode of the Iron Sights Podcast, I sit down with Jimmy Prendergast from Modern Athlete Strength. I’ve been following these guys for a while now, and if you’re into the training side of what we talk about here—especially in the tactical space—you’re gonna want to hear this.

Jimmy and his team come from a deep background in D1 sports, the NFL, and tactical strength and conditioning. We get into all of it—his career path, how he approaches programming for athletes in complex environments, and what it actually means to train like an athlete when you’re balancing strength, speed, power, and capacity.

We dig into the gray areas of what works, what doesn’t, and how to avoid common traps when programming for concurrent training. This was a fun one for me—Jimmy’s sharp, knows his stuff, and breaks things down in a way that’s accessible for coaches and athletes alike.

If you’re a first responder, military, or just someone who wants to train hard and smart—this conversation is packed with takeaways. Make sure to follow Jimmy and his crew over at @modernathletestrength and check out modernathletestrength.com for more.

Timestamps:

00:00 Intro

06:52 Jimmy’s Background in Strength & Conditioning

10:30 Tactical Training: Challenges & Adaptations

23:18 Programming Philosophy & Concurrent Training

38:24 Tier System & Efficiency

47:00 CrossFit, Hybrid & Open-Minded Training

48:45 Principles of Effective Programming

52:25 Individualized Coaching & Adjustments

01:00:22 Foundations vs. Advanced Training

01:02:36 Online Coaching & Communication

01:16:20 Science vs. Practical Application

01:23:46 Networking & Lifelong Learning

01:26:41 Final Thoughts & Collaboration

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#201 - Booze & Performance: The Cost of Alcohol on Fat Loss & Athletic Goals Jul 14, 2025

Show notes

We’re back with another episode of the Iron Sights Podcast, and today I’m in the studio with Steven, Ryan, and CeCe to tackle a topic that comes up all the time with our clients — booze and performance.

We’re breaking down the real impact alcohol has on your fitness, fat loss, recovery, and long-term goals. From the metabolic effects and how booze can stall fat loss, to the hormonal consequences, muscle recovery, and performance drops that most people ignore — we’re covering all of it.

We also get into the increased injury risk, community and lifestyle considerations, and how alcohol might be showing up in ways that sabotage your progress more than you realize.

This isn’t about fear tactics — it’s about being honest and intentional. Whether you’re chasing aesthetic goals, performance gains, or just trying to feel and function better, we share practical strategies for managing alcohol without completely derailing your progress.

Enjoy the show!

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Red Dot Fitness Training Programs:
rdfprograms.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

(NEW) Iron Sights Podcast Website:
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Timestamps:

00:00 Intro

02:28 Love For Beer

02:47 Alcohol’s Impact On Performance & Fat Loss

04:01 Metabolism & Weight Loss Effects

05:00 Personal Alcohol Struggles

11:54 Hormones, Recovery & Dehydration

27:10 Alcohol Vs. Immune Function

28:00 Balancing Fitness & Drinking

31:12 Practical Tips For Drinking Smart

39:28 Choosing Alcohol Wisely

43:15 Final Thoughts & Getting Help

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#174 After Dark - Inside SWAT, Leadership & Team Culture w/ Jason - @SierraOne Jul 11, 2025

Show notes

In this After Dark episode of the Iron Sights Podcast, I sit down with Jason—better known as Sierra One on Instagram and the founder of Silver Lake Special Projects.

Jason’s background is deep. He’s a military veteran, a former SWAT team member with both large metro and interagency experience, and currently leads the training unit at his agency. But beyond the resume, he’s a guy who’s committed to doing things right—leaving his environment better than he found it.

We get into a wide range of topics in this one: tactical training, leadership culture inside agencies, career progression, the complexities of interagency teams, and how to build buy-in within your unit. Whether you’re in the job, thinking about the job, or just interested in what it takes to lead from the front, you’ll get value here.

Enjoy today's show!

Timestamps:

00:00 Intro

05:46 Jason’s Background & Career Start

16:16 Transition To Law Enforcement & SWAT

31:23 Competitive Shooting & Career Shift

42:41 Multi-Jurisdictional SWAT Challenges

47:00 Leadership, Structure & Team Dynamics

52:00 Inclusion, Mentorship & Team Building

01:02:40 Training Philosophy & Skill Development

01:16:08 Autonomy & Improvement In Training

01:32:36 Tactical Training & Traffic Stops

01:39:04 Low-Visibility Ops & Tactical Shifts

01:48:57 Human Trafficking & ICAC Missions

02:08:44 Final Thoughts & Looking Ahead

#200 - Plyometric Training: Foundations, Programming, And Injury Prevention Jul 07, 2025

Show notes

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

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

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

Enjoy the show!

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Timestamps:

00:00 Intro

00:32 Plyometrics & Injury Prevention

01:53 Training Mistakes & Injury Causes

06:02 Warmups & Plyometric Fundamentals

20:31 Key Warmup Phases Explained

34:26 Deceleration & ACL Risks

35:08 Advanced Plyos & Power Development

38:49 Common Plyometric Mistakes

56:19 Footwear’s Role In Performance

01:00:11 Plyos For Different Ages

01:05:54 Recommendations

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#173 After Dark - Microdosing Workouts For Peak Performance w/ Shelton Stevens Jul 04, 2025

Show notes

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

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

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

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

Timestamps:

04:42 Introduction & Guest Welcome

06:46 Breaking Into Strength & Conditioning

10:49 Transition To Military Training

14:52 Challenges In Military S&C

24:17 Individualized Programs & Athletes

31:48 Bootcamp & Selection Process

37:32 Concussion Protocol & Testing

39:18 Common Training Mistakes

41:26 Importance Of Force Plates

48:35 Personalized Athlete Programming

54:45 Microdosing Training Sessions

01:05:49 Velocity-Based Training

01:10:13 Mobility & Stability Focus

01:15:32 Overhead Movement Considerations

01:38:00 Training-Life Balance

01:42:22 Consistency & Longevity

#199 - Caloric Deficit Hunger: Why It Happens & How To Handle It Jun 30, 2025

Show notes

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

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

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

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Timestamps:

00:00 Intro

02:18 Diet & Nutrition

03:05 What Is A Caloric Deficit

04:26 Managing Hunger

09:19 Prioritizing Protein

13:53 Fiber’s Role

23:41 Meal Timing

26:05 High-Volume Foods

27:14 Staying Consistent

32:57 Training Adjustments

36:36 Liquid Calories

40:42 Carbs Vs. Fats

42:52 Key Supplements

45:30 Exiting The Deficit

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#172 After Dark - Industry, Service & Supporting First Responders w/Kim Raimondi Jun 27, 2025

Show notes

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

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

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

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

Timestamps:

00:00 Intro

03:58 Introduction & Kim’s Background

04:10 From Jersey To Sales Leadership

08:34 Athletic Drive & Field Hockey Career

17:37 Transition Into The Fire Service

23:46 Volunteer Firefighting & Community Culture

46:39 The Impact Of Social Media In Firefighting

51:00 Communication Tools In Emergency Services

52:30 Real-Life Firefighting Meets Product Design

53:46 Why Intrinsically Safe Equipment Matters

55:35 How Pelican Influenced Her Career & Life

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

01:11:44 Connecting With First Responders & Innovating

#198 - Microdosing Workouts: The Smarter Way To Train For Strength, Speed & Performance Jun 23, 2025

Show notes

Welcome back to another episode of the Iron Sights Podcast!

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

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

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

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

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

(NEW) Iron Sights Podcast Website:
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Timestamps:

00:00 Intro

03:34 What Is Microdosing Workouts?

09:54 History & Research Behind Microdosing

11:14 Real-World Benefits & Use Cases

20:39 Microdosing Vs. Traditional Training

26:02 Intentional Adaptation & Recovery

31:00 How To Apply Microdosing Effectively

33:14 Tracking Progress & Feedback

41:12 Exercise Selection & Volume Management

49:17 Expert Insights & What’s Next

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#171 After Dark - Knives, Combatives & Changing The Game In Law Enforcement Training w/ Wild Bill Braski Jun 20, 2025

Show notes

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

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

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

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

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

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

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

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

Enjoy the show!

Timestamps:

00:00 Intro

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

16:21 Evolution Of Combatives & Training Philosophy

22:25 Building Effective Training Programs

31:29 Why Realistic Training Matters

48:36 Integrating Firearms With Combatives

50:03 The Pyramid Of Hard Skills

1:03:43 Measuring Success In Law Enforcement Training

1:08:42 Navigating Public Perception

1:19:53 Launching A Knife & Tool Company

1:26:46 Craftsmanship & Community Connection

1:40:58 The Value Of Combatives Summits

#170 After Dark - Building Tools That Save Lives: Chris Kuras & The Good Dude Breacher Bar Jun 13, 2025

Show notes

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

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

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

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

Timestamps:

00:00 Intro

04:40 Texas Tactical Police Officers Association Conference

04:56 Good Dude Concepts: Rebrand & Product Launch

06:21 Chris Curtis: Background & Career

06:58 Breacher Bar Origins

09:34 Breacher Bar: Design & Utility

13:15 Breacher Bar: Real-World Applications

16:45 Launch & Availability

43:38 Weapon Mounted Lights: Clearing The Confusion

45:29 Balancing Cost & Quality For First Responders