Unlock Elite Fitness Secrets with the RAW Podcast by IRON COMPANY!

IRON COMPANY
  • 4.7 (75)
  • FITNESS

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.

  1. Cristi Bartlett on Getting Lean: Real‑World Nutrition, Recovery Tactics & Coaching Lessons

    07/19/2022

    Cristi Bartlett on Getting Lean: Real‑World Nutrition, Recovery Tactics & Coaching Lessons

    Guest: Cristi Bartlett, Director of Strength & Conditioning (NC State); former competitive powerlifter; extensive experience with collegiate and pro settings. Official episode resources & equipment:” → https://www.ironcompany.com/podcast What you’ll learn How to get lean while coaching and training full‑time—realistic nutrition that fits real lifePlanning indulgences inside a disciplined week (compliance > perfection)Recovery that actually moves the needle: sleep, walking, mobility, and simple micro‑breaksThe mindset shift from max strength goals to physique recompositionCoaching lessons from collegiate S&C to individual transformationKey topics discussed Macro control without obsession; how “tight weekdays + flexible weekends” can still net progressTraining split ideas post‑powerlifting: more hypertrophy, joint‑friendly volume, smarter conditioningRecovery hacks you’ll actually use at work: movement snacks, posture resets, quick tissue workIdentity, stress, and staying consistent when your job is already in the gymShop the episode (listener resources) Cardio Equipment (conditioning that supports fat loss) https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174 Free Weights (dumbbells, barbells, kettlebells) https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174 Kettlebells (ballistic conditioning & strength) https://www.ironcompany.com/free-weights/kettlebells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174 Weight Benches (hypertrophy basics) https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174 Gym Flooring (protect your space and reduce noise) https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174 Related guides & weekly reading Ultimate Guide to Gym Equipment https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174 Kettlebell Buying Guide https://www.ironcompany.com/blog/kettlebell-buying-guide-what-kettlebell-is-right-for-you?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174 Best Barbell Exercises https://www.ironcompany.com/blog/Best-Barbell-Exercises?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174 Full episode list & show resources https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174 About RAW by IRON COMPANY Since 1997, IRON COMPANY has supplied commercial‑grade gym equipment and flooring to home, commercial, and government buyers. The RAW podcast features Marty Gallagher, J.P. Brice, and Jim Steel discussing strength training, conditioning, nutrition, and mindset—plus interviews with world‑class athletes and coaches. Support the show If you enjoyed this episode, leave a quick rating/review in your podcast app and share it with a training partner or coach. IRON 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

    1h 23m
  2. Rich Salke on Evidence‑Based Nutrition, Fat Loss for Lifters & Coaching Realities

    07/05/2022

    Rich Salke on Evidence‑Based Nutrition, Fat Loss for Lifters & Coaching Realities

    ABOUT THE GUEST Rich Salke is a veteran bodybuilder, university lecturer, and strength coach who has advised competitive lifters and tactical professionals on performance nutrition and resistance training. Official episode resources & equipment:” → https://www.ironcompany.com/podcast WHAT YOU’LL LEARN A simple, defensible way to set calories and protein for fat loss while keeping strength. How to use strength training and structured cardio together to drive body‑composition change. The role of recovery (sleep, stress, deloading) in avoiding stalls and burnout. Which supplement and diet myths to ignore—and what actually matters day to day. KEY TOPICS Calorie control and protein sufficiency for preserving lean mass. Progressive resistance training with planned fatigue management. Cardio periodization that supports fat loss without compromising lifting performance. QUICK ANSWERS Q: What is the most important nutrition factor for fat loss? A: Maintaining a consistent calorie deficit while keeping protein high enough to preserve lean mass is the primary driver; the exact numbers depend on body size, activity, and goals. Q: How much protein should most lifters aim for when cutting? A: Many lifters do well in the ~0.7–1.0 g per pound of goal bodyweight per day range, adjusted for training volume, body composition, and digestion tolerance. Q: How should I combine cardio with strength work? A: Keep 2–4 weekly cardio sessions in non‑interfering zones (e.g., easy steady state or short intervals) around your key lifts, and progress duration or intensity gradually. SHOP THE EPISODE Performance Eating for Power Training (nutrition framework) https://www.ironcompany.com/blog/performance-eating-power-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173 Post‑Workout Replenishment for Weight Training (what to eat after lifting) https://www.ironcompany.com/blog/post-workout-replenishment-weight-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173 Cardio Training Periodization (plan conditioning without killing gains) https://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173 Free Weights — Dumbbells, Barbells, Kettlebells https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173 Weight Benches — Flat/Incline/Utility https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173 FULL EPISODE LIST & RESOURCES https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173 IRON 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

    1h 38m
  3. Overtraining vs Undertraining: Proven Safeguards, Deload Schedules & Recovery Fueling

    06/28/2022

    Overtraining vs Undertraining: Proven Safeguards, Deload Schedules & Recovery Fueling

    ABOUT THIS EPISODE A straight‑talk framework for staying out of the overtraining ditch—and the undertraining ditch—while building strength year‑round. Official episode resources & equipment:” → https://www.ironcompany.com/podcast WHAT YOU’LL LEARN How to set sustainable weekly volume and adjust load with auto‑regulation When to use deloads and exercise rotation to manage joint and CNS stress Recovery priorities that move the needle: sleep, calories, protein, steps Simple progress tests to confirm you’re adapting (not just accumulating fatigue) KEY TOPICS Balancing intensity vs. volume across the week Signs you’re under‑recovered and how to course‑correct fast Minimalist programming for lifters with limited time QUICK ANSWERS Q: What is the fastest way to know I’m doing too much? A: Watch performance markers: bar speed drops, reps/sets fall off, and motivation, sleep, or resting HR worsens for several days—deload or reduce volume. Q: How often should I deload? A: Most lifters benefit every 3–6 hard weeks; advanced lifters can autoregulate—insert a lighter week when performance or recovery flags. Q: What’s the simplest “busy lifter” template? A: Three full‑body sessions/week using one squat, one press, one pull plus assistance; keep 1–2 reps in reserve and add low‑impact conditioning on off days. RESOURCES & ARTICLES Avoiding Overtraining (Marty Gallagher) https://www.ironcompany.com/blog/marty-gallagher-raw-avoiding-overtraining?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 Reassessing Recovery https://www.ironcompany.com/blog/reassessing-recovery?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 Cardio Training Periodization https://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 Abbreviated Training: The Godsend for Muscle & Strength Gains https://www.ironcompany.com/blog/abbreviated-training-the-godsend-for-muscle-and-strength-gains?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 SHOP THE EPISODE Strength Training Equipment (racks, benches, machines) https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 Weight Benches https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 Pro Series Power Cage https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 Dumbbells (all styles) https://www.ironcompany.com/free-weights/dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 Theragun Elite (recovery tool) https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 FULL EPISODE LIST & RESOURCES https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172 IRON 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

    1h 9m
  4. Ed Coan & Ray Williams: Elite Powerlifting Lessons with Marty Gallagher

    06/21/2022

    Ed Coan & Ray Williams: Elite Powerlifting Lessons with Marty Gallagher

    ABOUT THE GUEST Ed Coan—often regarded as the greatest powerlifter in history—joins raw squat world‑record holder Ray Williams and coach/author Marty Gallagher to analyze elite performance, programming, and competition execution. WHAT YOU’LL LEARN How legends plan peaking cycles and set intelligent attempts for meet day Technical cues for powerful squats, efficient benches, and strong deadlifts Simple methods to bust plateaus without burning out How to outfit a reliable powerlifting space with racks, bars, plates, platforms, and flooring KEY TOPICS Periodization vs. day‑to‑day autoregulation for strength Squat setup, bracing, and bar position; bench bar path; deadlift stance and grip Building a dependable home or team training environment QUICK ANSWERS Q: What’s the fastest way to improve meet results? A: Use conservative openers, make 5–7% jumps, and prioritize flawless technique; carry momentum with second attempts you can own. Q: What are the essentials for a home powerlifting gym? A: A stable power cage, a quality Olympic power bar, calibrated plates, a platform, and dense rubber gym flooring form a durable foundation. Q: How often should I squat, bench, and deadlift? A: Most lifters progress on 1–2 exposures per lift weekly, cycling volume and intensity with a 3–6 week peak. SHOP THE EPISODE Pro Series Power Cage https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171 IRON COMPANY Olympic Power Squat Bar https://www.ironcompany.com/olympic-power-squat-bar-ironcompany-ic-psc-45-usa-ic-ps-45-usa?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171 Ivanko Calibrated Powerlifting Plates https://www.ironcompany.com/ivanko-cbpp-olympic-calibrated-powerlifting-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171 Weightlifting Platforms (category) https://www.ironcompany.com/strength-training-equipment/weightlifting-platforms?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171 Performance Beast Rubber Flooring Roll https://www.ironcompany.com/performance-beast-rubber-flooring-roll-ecore-performance-beast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171 FULL EPISODE LIST & RESOURCES https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep171 IRON 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

    1h 17m
  5. Build Big Arms: Sets, Reps & Proven Biceps–Triceps Strategies

    05/31/2022

    Build Big Arms: Sets, Reps & Proven Biceps–Triceps Strategies

    ABOUT THIS EPISODE How to program biceps and triceps for visible growth, without junk volume. We outline frequency, weekly set targets, rep schemes, and exercise pairings that scale from beginner to advanced. WHAT YOU’LL LEARN How many direct arm sessions per week most lifters need to grow Weekly set targets for biceps and triceps and how to progress them safely When to use straight sets, rest–pause, and back‑off sets for arm hypertrophy Exercise sequencing that pairs compounds with high‑tension isolation work KEY TOPICS Frequency vs. volume: finding your minimum effective dose Exercise selection: curls, extensions, and the best compound support Recovery methods that prevent elbow and shoulder irritation QUICK ANSWERS Q: How many times per week should I train arms for growth? A: Most lifters grow well on 2 focused arm slots per week totaling 10–16 working sets combined for biceps and triceps, progressed gradually. Q: What rep ranges build the most arm size? A: Use a mix of 6–10 reps on heavier compounds and 10–20 reps on isolation movements to accumulate quality tension without joint stress. Q: Do I need direct arm work if I already press and pull? A: Yes—compounds set the base, but targeted curls and extensions reliably add upper‑arm size and improve weak links in pressing and pulling. SHOP THE EPISODE IRON COMPANY Urethane Dumbbells (core tool for curls, hammer curls, and triceps work) https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170 Ivanko Black Oxide Olympic EZ Curl Bar (joint‑friendly bar path for biceps and triceps) https://www.ironcompany.com/ivanko-black-oxide-olympic-ez-curl-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170 IRON COMPANY Urethane Olympic Plates with Grips (secure loading for curl and extension variations) https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170 Arsenal Alpha Standing Preacher Curl Bench (locked‑in mechanics for peak biceps tension) https://www.ironcompany.com/alpha-standing-preacher-curl-bench-arsenal-alpha-spc?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170 Lock-Jaw Barbell Collars (fast, secure plate changes between arm supersets) https://www.ironcompany.com/lock-jaw-barbell-collars?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170 FULL EPISODE LIST & RESOURCES https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170 IRON 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

    1h 27m
  6. Dr. Charlie Seltzer on Longevity, Anti‑Aging & Sustainable Fat Loss

    05/24/2022

    Dr. Charlie Seltzer on Longevity, Anti‑Aging & Sustainable Fat Loss

    ABOUT THE GUEST Dr. Charlie Seltzer is a board‑certified physician in Obesity Medicine and a Certified Strength & Conditioning Specialist. He runs a clinical practice focused on weight management, performance, and healthy longevity. WHAT YOU’LL LEARN How to combine medical screening, training, and nutrition for healthy fat loss without muscle loss. Weekly templates that balance resistance training, low‑impact cardio, and recovery for adults 35+. Protein targets, calorie control, and habit design that drive adherence over the long term. When to adjust volume and intensity to avoid overuse injuries and plateaus. KEY TOPICS Strength training as the foundation of healthy aging and metabolism. Low‑impact conditioning options that protect joints while improving VO2 and recovery. Sleep, stress, and biomarkers that signal when to push or pull back. QUICK ANSWERS Q: What’s the best way to lose fat without sacrificing muscle? A: Lift 2–4 days/week with progressive overload, hit daily protein targets, and use modest calorie deficits paired with low‑impact cardio. Q: How much cardio supports longevity without hurting strength? A: 90–150 minutes/week of easy to moderate work (bike, elliptical, walking treadmill) plus short intervals as tolerated improves health markers with minimal interference. Q: What recovery signals should midlife lifters watch? A: Declining sleep quality, resting HR variability, persistent soreness, and performance regression are cues to reduce volume/intensity and prioritize recovery. SHOP THE EPISODE Endurance Walking Treadmill — low‑impact conditioning https://www.ironcompany.com/body-solid-endurance-walking-treadmill-t50?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169 Lifecycle RS3 Recumbent Bike — joint‑friendly cardio https://www.ironcompany.com/life-fitness-lifecycle-rs3-recumbent-bike-go-console?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169 IRON COMPANY Urethane Dumbbells — scalable strength work https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169 Full Commercial Adjustable Bench (SFID425) — safe pressing angles https://www.ironcompany.com/body-solid-full-commercial-adjustable-bench-sfid425?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169 Strength Training Equipment — racks, machines, storage https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169 FULL EPISODE LIST & RESOURCES https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep169 IRON 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

    1h 30m
  7. John Roy on Powerlifting Discipline, Basement Gyms, and Real‑World Consistency

    05/17/2022

    John Roy on Powerlifting Discipline, Basement Gyms, and Real‑World Consistency

    ABOUT THE GUEST John Roy is a U.S. Army Veteran, self‑published author, and competitive powerlifter who trains in his home gym while managing family and full‑time professional responsibilities. WHAT YOU’LL LEARN How to structure squat, bench, and deadlift around a full life without stalling progress The minimum viable home‑gym setup (rack, barbell, bench, plates, flooring) and why it matters Simple recovery tactics that fit real schedules: sleep targets, walking, and sane volume control Mindset tools for consistency: session objectives, training logs, and pre‑planned progressions KEY TOPICS Weekly programming templates for strength with limited time Basement/garage gym ergonomics, storage, and rubber flooring choices When to push vs. hold back to avoid overuse and keep momentum QUICK ANSWERS Q: What are the essentials for a strong basement gym? A: A sturdy rack, flat/incline bench, 20 kg barbell, adjustable dumbbells or a small set, plates, and rubber gym flooring to protect the subfloor and reduce noise. Q: How many days per week should busy adults train the big three? A: Three focused sessions (SQ/Bench/DL variations) with one optional accessory day covers most lifters while allowing recovery. Q: What flooring works best under racks and deadlift areas? A: Dense rolled rubber or heavy mats (8 mm–12 mm+) to absorb impact, stabilize footing, and protect concrete and equipment. SHOP THE EPISODE Pro Series Power Cage (compact, heavy-duty rack) https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168 Elite Lean Garage Rack — IRON COMPANY https://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168 20 kg 195K PSI Olympic Bar — IRON COMPANY https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168 IRON COMPANY Urethane Dumbbells https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168 Black Rubber Roll Flooring (light commercial) for home gyms https://www.ironcompany.com/black-rubber-roll-flooring-light-commercial?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168 FULL EPISODE LIST & RESOURCES https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep168 IRON 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

    1h 44m
  8. Justin Watson (NFL WR): Speed, Strength, and Recovery for Pro Performance

    05/10/2022

    Justin Watson (NFL WR): Speed, Strength, and Recovery for Pro Performance

    ABOUT THE GUEST Justin Watson is a professional wide receiver and Super Bowl champion. He shares how elite preparation, strength work, sprint training, and recovery protocols translate to consistent on‑field performance. Official episode resources & equipment:” → https://www.ironcompany.com/podcast WHAT YOU’LL LEARN How NFL receivers train acceleration, top‑end speed, and change of direction without breaking down A weekly template that blends lifting, sprinting, on‑field work, and recovery Simple nutrition and sleep anchors that drive repeatable performance Smart equipment choices for a high‑output garage or team facility KEY TOPICS Sprint mechanics, curved treadmill technique, and sled progressions Strength standards for pressing, pulling, and lower‑body power Mobility, soft‑tissue work, and active recovery between sessions QUICK ANSWERS Q: What builds NFL‑level speed without overuse? A: Short hill sprints, curved treadmill sessions, and low‑volume resisted sled runs paired with quality rest. Q: Best way to balance lifting with skill work? A: Anchor two lower‑body power days and two upper sessions, then fit route work and sprints on freshest days. Q: Most overlooked recovery habit? A: Consistent sleep and light daily mobility—small wins that compound over a long season. SHOP THE EPISODE TrueForm Trainer — non‑motorized curved treadmill for sprint mechanics https://www.ironcompany.com/trueform-trainer-non-motorized-curved-treadmill?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167 Modular Push‑Pull Sled — loadable sled for acceleration and strength https://www.ironcompany.com/modular-push-pull-sled?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167 Smart Soft Plyo Cube — safe, stackable jumps for power development https://www.ironcompany.com/prism-fitness-smart-soft-plyo-cube?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167 IRON COMPANY FIT Rack — compact training rack for home or facility https://www.ironcompany.com/fit-rack-iron-company-wri-fit-rack?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167 Theragun Elite — percussive therapy for between‑session recovery https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167 FULL EPISODE LIST & RESOURCES https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep167 IRON 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

    2 hr
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4.7
out of 5
75 Ratings

About

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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