Iron Sights Iron Sights

It's Monday - time to answer your questions! We got CeCe English and RDF Trainer Ryan Jones in the studio today. To get your questions answered reach out to us via the contact info below!

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Today's questions:


My hip flexor muscles feel very tight and I’ve been stretching them 4-5 days/wk for months. Initially it seemed to help them feel less tight. But, after that I can’t seem to make any progress. Any suggestions?I’m starting PHASE 4 of RDF MAX and wondering why I’m not doing any of the traditional BB power exercises, like Cleans or snatches? Can you explain?How long should I stay with my strength training program before I switch to something else like physique or power based training?I’ve been training consistently for nearly 7 years now. I take my training, nutrition, and recovery very seriously, and I’m currently the strongest and fittest I’ve ever been. I’ve reached a point where making the big jumps in muscle and strength have really slowed down and I’m frustrated. What tips do you have for how to jumpstart that process for me again, or should I just get used to this?I’m going into a 4wk mini-cut with my diet with the goal of dropping 10lbs. What tips do you have for making this as successful as possible?My shoulder mobility sucks! Period. I know it’s a problem and I know it limits me but I’m not going to dedicate a ton of time that I already struggle to find in order to do a bunch of rehab exercises to fix this. If there was one or two things I could do each workout that could make a difference without taking away time from what I’m already doing?
Timestamps
00:00 Intro
01:18 Tight Hip Flexors
18:26 RDF Max: Traditional Power Exercises
26:37 Switching To Speed/Power
32:24 My Gains Are Slowing Down
46:31 Losing 10lbs In 4 Weeks
58:01 Shoulder Mobility

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Connect With Us:
Website - https://ironsightspodcast.com/
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In today's episode, I jumped on with Harjup Singh AKA the  @americanturbanator on Instagram. I appreciate Harjup for bringing a different perpective to this episode and discussing some of the principles of Sikhism: karma, treating people equally, strengthening faith, serving others, being generous to the less fortunate as well as other principles I believe most of us can get onboard with. Harjup Singh, shares insights into the lineage's origin and evolution, highlighting its steadfast commitment to safeguarding through acts of kindness and protection. He offers a firsthand narrative of the lineage's ethos and aspirations, providing us with a deeper understanding of the Singh religion and it's relation to community-centric leadership and training.

Episode Sponsor:
BioProtein Technology: https://bioproteintech.com/
For $30 off your order use code "IRONSIGHTS" at checkout.

BioPro+ can potentially help to improve balance hormones, increase sex drive, improves insulin sensitivity, and produce increases of mitochondria and nucleic acids to create a total system modulator. BioPro+ regulates, rebuilds, and regenerates at the cellular level to help you look, feel, and perform your best.

Episode Sponsor:
SLNT: https://slnt.com/pages/ironsights
Use the code "IRONSIGHTS" at checkout for an exclusive discount

SLNT offers a range of sleek RFID blocking wallets, EDC Faraday bags, travel gear, laptop sleeves, and key-fob cases with the added protection of their patented Silent Pocket® Faraday cage technology, which turns your devices invisible, and safe, from the outside world by instantly blocking Cellular, WiFi, Bluetooth, GPS, RFID/NFC, EMP, and EMF. This elite signal blocking technology is the easiest way to instantly enhance your peace of mind around how your mobile devices are screwing your digital life up.

Timestamps:
00:00 Intro
08:08 Life, Training, Community & Background
13:47 What Started Sikhism?
19:20 How Was Sikhism Received In The Early Years?
21:06 How The Meaning of Protection Is Being Structured By Sikhism
28:20 "Kindness For Weakness"
31:53 The Singh Lineage
34:52 Harjup's Training
43:48 What Did Harjup Do To Achieve Success With His Training?
51:07 How Harjup's Training Was Influenced
01:05:30 What's Harjup Trying To Catch? What Are His Goals?
01:28:31 Scott's Advice On Staying In Shape On The Road
01:34:29 Different Training Environments 
01:41:59 The Importance Of Conversation
01:46:01 Where You Can Find Harjup

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

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/

In this episode of the Iron Sights podcast, we discuss the 4 principles and 5 zones of Cardio. Whether you're in the know or new to the Cardio conversation - cardio is misunderstood and often gets a bad wrap. This episode isn't about fat loss, heart attacks or the next best cardio workout: we do our best to simplify the topic while focusing on the positive effects of cardiovascular training.. You will learn how to train in each cardio "zone" and hopefully feel encouraged to test for yourself the benefits of cardiovascular training at your own pace. If you enjoy the episode let us know!  When you're ready to get started and follow a 12-16 week program make sure to check out RDF Programs.

25% OFF! Red Dot Fitness Programs: rdfprograms.com

Timestamps
00:00 Intro
03:00 California Weather
05:55 Scott's Call From An Old Client
09:09 The Cardio Conversation
11:19 Socio/Historical Discussion of Cardio
16:42 The Basics of Training Cardio
18:26 The 4 Principles of Cardio
24:38 Oxygen Uptake & Utilization
34:59 The Benefits of Zone 1 & Zone 2 Cardio
40:11 The 5 Heart Rate Training Zones
59:00 Application of The 5 Zones
1:05:14 Implementation

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

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/

In today's episode, I linked up with officer Eric Tung to discuss his journey, policing and Blue Grit Wellness. Eric has been a police officer in Washington state for 16 years.  He currently serves as a patrol operations commander in Kent, WA.  He oversees peer support and wellness programs at his department and collaborates regionally with other police wellness leaders.
 As an officer, he worked in Patrol, as a Field Trainer, K9 Officer and in the Civil Disturbance Unit.  After being promoted to sergeant, he supervised various patrol squads and was a team leader and trainer in the Civil Disturbance Unit.

Episode Sponsor:
BioProtein Technology: https://bioproteintech.com/
For $30 off your order use code "IRONSIGHTS" at checkout.

BioPro+ can potentially help to improve balance hormones, increase sex drive, improves insulin sensitivity, and produce increases of mitochondria and nucleic acids to create a total system modulator. BioPro+ regulates, rebuilds, and regenerates at the cellular level to help you look, feel, and perform your best.

Episode Sponsor:
SLNT: https://slnt.com/pages/ironsights
Use the code "IRONSIGHTS" at checkout for an exclusive discount

SLNT offers a range of sleek RFID blocking wallets, EDC Faraday bags, travel gear, laptop sleeves, and key-fob cases with the added protection of their patented Silent Pocket® Faraday cage technology, which turns your devices invisible, and safe, from the outside world by instantly blocking Cellular, WiFi, Bluetooth, GPS, RFID/NFC, EMP, and EMF. This elite signal blocking technology is the easiest way to instantly enhance your peace of mind around how your mobile devices are screwing your digital life up.
Timestamps
00:00 Intro
09:28 Eric's Background
13:31 The Transition To Law Enforcement
20:01 Working Public Service
25:31 The Academy: Now vs Then
34:13 Life As A Cop
45:52 The Challenges
51:24 Finding Motivation & Confidence
59:02 Resources For Cops & Physical Training
01:03:38 The New Generation
01:10:03 The Pragmatic Approach
01:18:43 Being A Commander
01:30:03 Blue Grit
01:37:11 Staying Connected To Eric

Reach out via bluegritwellness@gmail.com.  He would love to hear from you with your questions, feedback, and if you would like to collaborate, receive coaching, and help build this community!  Stay gritty!

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

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/

In this episode, we go into the world of BioProtein Technology with Dustin Baker, the mastermind behind BioPro+. Here we unravel the mysteries behind this non-synthetic alternative to human growth hormone, answering all the burning questions about its efficacy and applications. From hormones to growth factors, exercise to sleep, anti-aging to metabolism, libido to immune system, and more, this conversation covers a lot. We also talk about Dustin's journey as an entrepreneur and the fascinating innovations happening at BioProtein Technology.

Episode Sponsor:
BioProtein Technology: https://bioproteintech.com/
For $30 off your order use code "IRONSIGHTS" at checkout.

BioPro+ can potentially help to improve balance hormones, increase sex drive, improves insulin sensitivity, and produce increases of mitochondria and nucleic acids to create a total system modulator. BioPro+ regulates, rebuilds, and regenerates at the cellular level to help you look, feel, and perform your best.

25% OFF! Red Dot Fitness Programs: rdfprograms.com

Timestamps
00:00 Intro
05:21 BioPro+ Origins
11:00 Dustin's Background
19:39 How Dustin Started In The Gym Business
26:19 Dustin Starting His Own Business
31:24 Acquiring BioPro+
36:50 BioPro+ Product
40:29 What People Need To Understand About Growth Hormones
43:21 Growth Factors And How They Work
46:19 Who Is Using The Product
54:45 Why Is BioPro+ So Popular In The BJJ Community
01:01:16 How To Measure The Effectiveness Of The Product
01:13:29 BioPro+ Production, Marketing And Customer Service
01:22:06 Should There Be A Concern If Anything Shows Up In A Blood Test
01:25:57 What To Know About The Product and The Company
01:28:09 How To Find Out More About BioPro+

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

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/

In today's episode I had the opportunity to sit down with Wayne and Jesse from Primal Response Training Group. I've been meaning to sit down with these guys for quite some time, as their known for their expertise in law enforcement training down in California. We get into their background, training philosophy, and dedication to providing top-notch training for law enforcement agencies, both within and outside the state. They touch on the importance of culture, highlight key training principles, and share insights that'll make you eager to learn more about their approach to training..

Episode Sponsor:
BioProtein Technology: https://bioproteintech.com/
For $30 off your order use code "IRONSIGHTS" at checkout.

BioPro+ can potentially help to improve balance hormones, increase sex drive, improves insulin sensitivity, and produce increases of mitochondria and nucleic acids to create a total system modulator. BioPro+ regulates, rebuilds, and regenerates at the cellular level to help you look, feel, and perform your best.

Episode Sponsor:
SLNT: https://slnt.com/pages/ironsights
Use the code "IRONSIGHTS" at checkout for an exclusive discount

SLNT offers a range of sleek RFID blocking wallets, EDC Faraday bags, travel gear, laptop sleeves, and key-fob cases with the added protection of their patented Silent Pocket® Faraday cage technology, which turns your devices invisible, and safe, from the outside world by instantly blocking Cellular, WiFi, Bluetooth, GPS, RFID/NFC, EMP, and EMF. This elite signal blocking technology is the easiest way to instantly enhance your peace of mind around how your mobile devices are screwing your digital life up.

Timestamps
00:00 Intro
07:21 Primal Response Origins
10:03 Instructor Vs Facilitator
16:56 Jesse and Wayne's Background
22:59 Becoming A Part Of The Range Staff
40:23 Wayne's Shooting Career And Law Enforcement Preparation
51:39 How To Deliver The Right Information As An Instructor
01:01:26 Navigating Posts Standards Courses
01:05:44 Evolution Of Post Standards Courses
01:11:08 The Biggest Deficiencies In The Courses
01:23:18 How To Encourage Positivity From A Cultural Perspective
01:29:54 Supporting People To Hit The Range
01:43:44 Always Listen To The Experts
01:56:12 Law Enforcement In Modern Times
02:03:51 How To Operate As A Team In The Training Environment
02:15:47 Primal Response In 2024
02:31:27 The Approach Of Delivering Information Through Social Media
02:37:11 Get In Contact With Primal Response Training Group

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

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/