Episodios
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Anna Heil is dedicated to bettering and preserving the quality of life for first responders and members of the American military veteran community. She the Executive Director with the American Warrior Foundation who provide resources to help individuals and agencies face the internal and external challenges both the people and institutions face.
This conversation we had at the annual Texas Tactical Police Officers Conference doesnât follow the typical discussions around the topic of âtraumaâ. Anna and the AWA Team lean in heavy to the morale injuries faced by those that serve our communities yet find themselves battling systemic institutional failures in leadership, broken agency models, and the massive short-comings in cultural competency when it comes to providing services.
Anna and The AWA have found a way to begin chipping away at the foundational components, bringing awareness to, and scaling their non-profit to make meaningful and lasting change. Itâs a different approach and youâll get that through this conversation.
Sit back and enjoy this Iron Sights After Dark episode with Anna Heil.
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Timestamps:
00:00 Intro
04:40 Anna Hileâs Background
06:50 First Responder Challenges
12:09 Moral Injury Explained
21:33 R3 Program Overview
24:09 Building Support Systems
37:40 Expanding Across Texas
41:41 Public-Private Partnerships
44:41 Peer Support Networks
51:05 Education & Awareness
01:03:57 Confidential Support Access
01:07:23 A Firefighterâs Story
01:09:34 The New Normal
01:15:11 Spousal Support Matters
01:22:26 Launching Support Programs
01:32:20 Advocacy & Future Plans
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Weâre back from a weekend out at Pinnacles National Parkâand this oneâs all about knees. After spending hours hiking up and down rocky terrain, the conversation naturally turned to joint health, knee pain, and how to keep your body running strong.
In this episode, we break down the real causes of knee painâwhat it is, what it isnât, and why so many people get it wrong. We talk about the role of glutes, hamstrings, and biomechanics in keeping your knees healthy and pain-free. From hiking trails to the gym floor, your knees take a beating if youâre not moving right.
We also share our go-to movements and strategies for both prehab and rehab, including exercises like terminal knee extensions, Spanish squats, and Copenhagen side planks. Whether youâre dealing with chronic pain or just looking to stay ahead of it, thereâs something in here for you.
This isnât theoryâitâs what we actually do when our joints start talking back. Tune in. Take notes. And keep training smart.
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Timestamps:
00:00 Intro
02:39 Hiking At Pinnacles National Park
06:10 Knee Pain & Common Mistakes
14:57 Causes Of Knee Pain
23:50 Rehab & Strengthening
25:48 Leg Extensions & TKEs
29:51 Spanish Squats Explained
32:57 Glute & Hip Strength
39:03 Medial Stability & Adductors
42:36 Hamstrings For Knee Health
50:59 Exercise Integration For Pain Relief
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Welcome back to another Iron Sights After Dark episode. In this conversation, I sit down with Joey Pena, COO of Charlie Mike Protection Services, a veteran-owned executive protection company based out of Las Vegas, Nevada. Joey is a military veteran, seasoned entrepreneur, and respected voice in the world of private security and executive protection (EP).
In this episode, we break down the truths, challenges, and culture shifts happening in the executive protection industry. From the old-school bodyguard mindset to the emergence of modern tech-savvy protectors, this discussion is packed with insight that goes far beyond just the gear or tactics. We talk about client expectations, the evolution of threats, and the importance of mindset, education, and leadership in protection work.
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Timestamps:
0000:0 Intro
04:13 Joey Penaâs Background
13:47 Evolution & Levels Of Executive Protection
18:57 Role & Value Of EP Agents
34:22 Skills & Challenges In The Field
42:53 Social Mediaâs Influence On EP
49:21 Hospitality As A Core EP Skill
59:18 Vetting & Onboarding At Charlie Mike
01:09:03 Educating Clients & Agents
01:17:41 Complacency & Professional Standards
01:40:13 Firearms & Protection Philosophy
01:48:32 Closing Thoughts
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Welcome to a powerful first-time collaboration between the Iron Sights Podcast and the TTPOA Podcast.
Recorded during the Texas Tactical Police Officers Association (TTPOA) Annual Conference, this episode brings together TTPOA hosts Brandon and Matt, Chief Bryan Williams, and myself, Scott Howell, for an unfiltered and brutally honest conversation.
We dive into the real challenges facing law enforcement todayâfrom broken leadership and cultural barriers to the lack of proper trainingâand most importantly, we discuss the why behind those problems.
Chief Bryan Williams is known as a copsâ copâa leader who trains with his people, speaks the hard truth, and refuses to sugarcoat the realities of modern policing. As a USPSA grandmaster shooter and someone who is actively creating change in his department, Bryan brings raw passion and hard-earned insight to the table. This conversation is everything people inside and outside the profession wish they could say out loud. Itâs real, raw, and unfiltered, just the way Bryan wants it.
So buckle up, drop the ego, and get ready for an eye-opening episode that doesnât hold back.
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Timestamps:
00:00 Intro
11:14 Bryan Williamsâ Background
14:31 Training Standards Matter
17:38 Leadership & Decision-Making
23:47 Systemic Issues In Leadership
37:15 Understanding Community Concerns
40:13 Officer Vs. Leadership Disconnect
44:54 Strong Leadership Examples
49:21 Community Policing & Perception
01:02:32 Real-World Training Gaps
01:11:10 Officer-Involved Shootings
01:18:09 Remembering The âWhyâ
01:29:33 Internal Vs. External Promotions
01:34:23 Mid-Level Management Issues
01:42:37 Community Accountability
01:51:13 SWAT Tactics & Evolution
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Welcome back to another episode of the Iron Sights Podcast! Today, we are diving into a topic weâve all run intoâplateaus. Whether itâs in the gym, your nutrition, or just your overall progress, getting stuck is part of the process⊠but staying stuck doesnât have to be.
We break down what a plateau really is, why it happens, and how to recognize it before it turns into long-term frustration. More importantly, we talk strategyâhow to evaluate your training, track the right metrics, and make the kind of changes that actually move the needle.
Enjoy today's show!
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Timestamps:
00:00 Intro
04:28 Understanding Plateaus
06:44 Importance Of Structured Programming
08:09 Breaking Through Plateaus
16:55 Volume Vs. Intensity
28:09 Adjusting Exercises & Rep Ranges
34:06 Endurance Training Mistakes
39:18 Tracking & Technique
40:33 Rest Times & Strength Gains
45:45 Program Evaluation & Adjustments
56:42 Smarter Recovery Strategies
59:15 RDF Strong
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Hereâs another episode coming off the annual Texas Tactical Police Officers Association Conference in Round Rock, Texas.
Todayâs guests are Chancey Pogue and Brian Stahl â veteran police officers, owners of Reticence Group Training Company, and the guys leading the firearms program at a large metro law enforcement agency in Texas.
We dig into the philosophy behind their training methods, how theyâre helping shift culture inside their agency, and what it really means to prepare officers for the job â not just check a box and call it âqualified.â
Chancey and Brian are the real deal â humble, capable, and leading from the front.
Enjoy this conversation and share it with your team, your agency, or anyone who needs to hear what these guys are about.
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Timestamps:
00:00 Intro
03:43 SWAT School Takeaways
06:25 Brianâs Career Path
13:18 Chanceyâs Journey In Law Enforcement
20:23 Training Challenges In Law Enforcement
39:38 Trainee Expectations & Instructor Engagement
42:12 Practical Skills Vs. Qualification
48:17 Self-Diagnosis & Growth Mindset
59:53 Real-World Accountability
01:07:29 Isolation In The Profession
01:09:24 Failure As A Training Tool
01:21:54 Competition & Performance
01:29:46 Culture Change: The Sandpaper Approach
01:36:20 Positive Training Culture
01:39:52 Recognizing & Rewarding Excellence
01:45:54 Knowledge Sharing & Networking
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Welcome to Iron Sights!
Our producer fielded your questions from Instagram and YouTube so that we could answer them all live on the show.
Today we are joined by the entire crew: CeCe, Ryan & Stephen.
Enjoy the show!
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Red Dot Fitness Training Programs:
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Online Membership (Full Access To All Programs & Virtual Coaching):
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Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
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Timestamps:
00:00 Intro
01:06 Stevenâs Race Recap
10:55 Controlling Food Cravings
17:45 HIIT: Pros & Cons
31:17 Going Plant-Based
38:49 Vegan Vs. Carnivore
42:37 Intermittent Fasting
52:61 Common Fitness Mistakes
59:02 Strength Training & Protein
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Connect With Us:
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Welcome back to another After Dark episode here on the Iron Sights Podcast.
In this one, I sit down with Lieutenant Dan Colasanto â a veteran cop, longtime SWAT officer, and the current President of the Texas Tactical Police Officers Association (TTPOA).
We got into some real talk about law enforcement, leadership, and the evolution of the job. But what stood out most to me? Danâs passion for his people. He trains with them, shows up for them, and they clearly show up for him. That kind of leadership matters.
This episode is a conversation with a man who still loves the job and brings that energy to every part of it. Whether youâre in law enforcement, leadership, or just here to learn â youâll want to hear what Dan has to say.
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Timestamps:
00:00 Intro
04:56 First Impressions Of The Conference
07:44 Event Highlights
13:06 Personal Experiences & Career Reflections
18:16 Policing Tech Evolution
23:13 Public Perception & Communication
32:28 Context In Video Interpretation
33:57 Body-Worn Cameras & Accountability
44:52 Politics In Law Enforcement
50:55 Acquiring Resources
59:55 Budgeting & Grants
01:02:21 Equipment & Training Gaps
01:04:06 Community Engagement
01:12:58 The Value Of Networking
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Welcome back to another episode of the Iron Sights Podcast.
Today, Iâm joined by the Red Dot Fitness crew â CeCe, Ryan, and Steven â and weâre diving into a topic thatâs been stirring up the nutrition space for a while now: seed oils.
Youâve probably seen the arguments â some folks are planting flags hard on either side. Seed oils are either public enemy number one⊠or not worth worrying about at all. So whatâs the real deal?
In this episode, we break down the noise, sift through the latest research, and share how our perspectives have shifted â or stayed the same. Iâve taken a strong stance on this before, and while I havenât jumped ship completely, there is new info worth considering.
Enjoy the show!
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Timestamps:
00:00 Intro
02:10 The Seed Oil Debate
03:01 Inflammation & Leaky Gut
05:37 New Research On Seed Oils
08:29 RFK, Fast Food & Public Perception
14:51 What Are Seed Oils & Their Effects?
17:46 Historical Use Of Seed Oils
21:28 Overconsumption In Modern Diets
25:39 Saturated Fats Vs Seed Oils
31:14 Ultra-Processed Foods & Reheated Oils
37:05 Omega-6 Vs Omega-3 Balance
41:54 Politics & Health Narratives
43:46 Final Takeaways On Dietary Balance
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Connect With Us:
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In this After Dark episode of the Iron Sights Podcast, I sit down with Geoffrey Stout from SureFire. This conversation was recorded back at SHOT Show 2025, and I held onto it until now because they had some new product drops coming down the pipe. We talk about those, along with how SureFire designs, tests, and delivers gear that professionals and civilians alike depend on when it matters most.
Geoffreyâs a solid representative of SureFire and brought a ton of insight into the conversation. Iâm not paid by them â Iâve just been a long-time user of their gear and know a lot of you are too. So whether youâre on the job, at the range, or just a student of the game, thereâs something here for you. Sit back and enjoy this one.
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Timestamps:
00:00 Intro
06:34 Geoffreyâs Background & Surefireâs Story
15:04 Product Durability & Brand Loyalty
21:44 Lumens Vs. Candela Explained
31:49 New Product Development
35:34 Launching The XC Three
41:34 Stiletto Series Breakdown
47:04 The Dominator: High-Power Handheld
55:14 Surefire Suppressors
01:00:24 Where To Find Surefire Products
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Welcome to Iron Sights!
Our producer fielded your questions from Instagram and YouTube so that we could answer them all live on the show.
Today we are joined by the entire crew: CeCe, Ryan & Stephen.
Enjoy the show!
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Red Dot Fitness Training Programs:
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Online Membership (Full Access To All Programs & Virtual Coaching):
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https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1-
Timestamps:
00:00 Intro
01:02 Anabolic Window
05:20 Protein Timing
06:58 Pros & Cons Of 5x5 Training
15:41 Boosting The Immune System
21:24 Birth Methods & Microbiome
25:23 Isometric Exercises
26:52 Benefits Of Isometrics
31:36 Microdosing Your Workouts
41:29 Tips For Micro Workouts
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Connect With Us:
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In this After Dark episode, Iâm joined by Tyler Hoover â co-host of the Anti-Hero Podcast & founder of Counterculture Inc.
Tylerâs a U.S. military vet, an active law enforcement officer, and a guy whoâs not afraid to speak his mind. We got a chance to sit down after my recent trip out to Florida, where I was on his show, and I had a lot of follow-up questions that we didnât get to cover then.
We get into his journey through the military and law enforcement, what itâs really like working in todayâs culture, and the mission behind his companies and the conversations heâs starting in the podcast space â especially with other first responders who are out there trying to make a real impact.
Tylerâs a straight shooter â what you see is what you get â and this conversation goes deep. Appreciate him taking the time to sit down and chop it up with me.
Enjoy the show!
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Timestamps:
00:00 Intro
04:02 Tyler's Background
07:51 Music & Band Experience
10:30 Transition Into Law Enforcement
12:14 Launching The Anti-Hero Podcast
16:09 Podcast Growth, Challenges & Evolution
29:52 Law Enforcement & Public Perception
51:24 Realities Of Policing Today
52:42 Podcasting & Media Expansion
56:03 Live Events & Community Engagement
01:02:12 Navigating The Podcasting Grind
01:09:21 Future Of The Anti-Hero Podcast
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This time, weâre going all in...
Weâre talking about the perceived vs. the actual benefits of carnivore, what it might solve metabolically, and the real-world implications of cutting out entire macros from your diet.
We also break down some of the common pitfalls and straight-up nonsense coming out of the carnivore camp â where the messaging goes sideways and how to be smarter about your approach to nutrition.
If youâve been curious about going full carnivore, or youâre just trying to make sense of the diet-war noise out there, this oneâs worth your time.
Sit back and enjoy today's show!
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Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
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Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
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Timestamps:
01:27 Intro
02:57 What Is The Carnivore Diet?
03:44 Pros & Cons Of The Carnivore Diet
06:27 Weight Loss & Caloric Deficit
16:32 Carnivore Vs. Keto
25:49 The Liver King & Carnivore Controversy
28:56 The Fiber Debate & Nutrient Gaps
32:00 Long-Term Health Risks
33:02 Carnivore Vs. Vegan
35:36 Supplements & Nutrient Needs
41:49 Ancestral Diets & Assumptions
44:53 Heart Health & Final Thoughts
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Today, Iâm joined by Kenny Williams â better known online as @red_ninja111.
Heâs a full-time interdiction officer, and the host of the Beyond the Barrel podcast. Heâs also a partner in The Justice Academy, where he helps law enforcement officers sharpen their edge through specialized training.
Kennyâs been in the law enforcement game since 2007, and his current role keeps him out on the roads every day â pulling over everyone from your average commuter to full-blown traffickers moving drugs, guns, and even humans.
This isnât something weâve dug into much on the show before, so I wanted to bring Kenny in and unpack the art of interdiction â what that job really looks like, how itâs done right, and why it matters.
If youâre in law enforcement, especially out on patrol, thereâs a ton to take away here. And if youâre just a citizen who wants to better understand the mindset of the officer pulling you over â or how not to act like a jackass during a stop â this oneâs for you too.
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Timestamps:
00:00 Intro
06:36 Kennyâs Path To Law Enforcement
10:22 Getting Into Interdiction
15:06 City Vs. Highway Patrol
20:09 Podcasting & Educating Cops
29:28 Interdiction Tactics & Metrics
48:49 Reasonable Suspicion Vs. Probable Cause
50:50 Communication In Traffic Stops
01:01:25 Building Probable Cause
01:07:29 Evolving Police Training
01:21:23 Importance Of Communication & Education
01:29:18 Final Thoughts
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Welcome to Iron Sights! Our producer fielded your questions from Instagram and YouTube so that we could answer them all live on the show. Today we are joined by the entire crew: CeCe, Ryan & Stephen.
Enjoy the show!
-
25% OFF! Red Dot Fitness Programs: rdfprograms.com
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-
Timestamps:
00:00 Intro
02:29 Intermittent Fasting Breakdown
08:40 Wearable Fitness Trackers: Pros & Cons
17:59 NEAT & Weight Loss
22:57 Sedentary Lifestyles & Exercise
25:08 Maximizing Daily Caloric Burn
27:48 Workout Success Myths
35:35 Mobilityâs Role In Fitness
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Connect With Us:
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Welcome back to another episode of Iron Sights Podcast After Dark! In todayâs episode, Iâm joined by Marlon Marrache, also known as The IA Guy.
Heâs a retired LAPD officer who spent a lot of time in Internal Affairs. On his podcast, Marlon dives into the role of Internal Affairs in keeping law enforcement accountable. He talks through real-life cases, misconduct stories, and some of the viral police incidents weâve all seen in the news.
Itâs all about giving the public a better understanding of whatâs really going on in law enforcement.
Marlonâs not just about the podcast, thoughâheâs also out there with Savage Training Group, providing training to law enforcement officers.
I had a lot of questions for him in this episode, especially about what really goes on behind the scenes in Internal Affairs.
We talk about the stuff they investigate and whatâs the real deal, far from what we see in movies or the headlines. Marlon made the trip up to the studio for this one, and it was a fun, eye-opening conversation.
Grab a seat and enjoy this episode with Marlon Marrache, The IA Guy!
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Timestamps:
00:00 Intro
07:13 Marlonâs Journey
10:08 Challenges In Law Enforcement
40:36 Media & Public Perception of Officers
43:22 Impact of High-Profile Incidents on Policing
54:55 Misconduct & Unbecoming Conduct
01:10:03 Mental Wellness in Policing
01:12:16 Social Media & Law Enforcement
01:49:21 Challenges In Police Training
02:03:57 Impact of Social Media & Podcasts
02:12:24 Conclusion & Final Thoughts
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Online Membership (Full Access To All Programs & Virtual Coaching):
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https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1
Connect With Us:
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Welcome back to the Iron Sights Podcast!
Today, weâre following up on Episode #186, where we talked about staying on track with nutrition while traveling.
In this episode, weâre tackling another big challengeâsticking to your workout routine on the road. Whether youâre traveling for business or pleasure, finding time, equipment, and motivation to train can be tough.
We break down practical strategies to keep you moving, no matter your situationâwhether youâre stuck with a terrible hotel gym, short on time, or unsure of where to start.
Enjoy the show!
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25% OFF! Red Dot Fitness Programs: rdfprograms.com
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-
Timestamps:
00:00 Intro
02:02 Workouts On The Road
04:13 Challenges & Solutions For Travel
10:27 Using Local Gyms & Equipment
17:04 Prioritizing Key Movements
20:46 Making The Most Of Limited Time
22:42 Maximizing Bodyweight Workouts
28:01 Staying Active On Vacation
36:59 Resources For Travel Workouts
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Connect With Us:
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In this episode, I sit down with Rick Jacobs, an instructional design expert with years of experience in law enforcement, the corporate world, and entrepreneurship.
Rick has a deep understanding of how training programs are designed, delivered, andâmore importantlyâwhere they fall short. We dive into the problems with law enforcement training, from outdated POST standards to institutional roadblocks that prevent real progress.
Many officers and instructors agree that the system is broken, and today, Rick and I break down exactly why that is and what can be done about it.
Beyond law enforcement, this conversation applies to multiple industriesâcorporate training, leadership development, and private instruction.
We explore validity, quality, and accountability in training programs, questioning what makes instruction truly effective and how organizations should measure success.
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Timestamps:
00:00 Intro
06:53 Rick Jacobsâs Background & Career
17:50 Law Enforcement Challenges
21:51 Training Issues & Improvements
54:23 Accountability & Standards
57:22 Quality Materials & Processes
01:01:06 Instructor Challenges & Feedback
01:08:51 Consistency & Rubrics
01:24:19 Liability & Realistic Training
01:34:17 Comprehensive Training Programs
01:38:57 Projects & Consultations
01:44:48 Challenges & Future Plans
02:08:05 Contact Rick
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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
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Weâre back with another episode of the Iron Sights Podcast! In this discussion, we break down why full-body training is superior for most people and athletes compared to body part split training.
This isnât about saying body part splits are badâitâs about understanding the bigger picture when it comes to training effectively and sustainably. Whether youâre an athlete, weekend warrior, or just looking to optimize your time in the gym, this conversation will give you insight into how to structure your workouts for maximum results.
Sit back and enjoy this episode of the Iron Sights Podcast!
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25% OFF! Red Dot Fitness Programs: rdfprograms.com
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-
Timestamps:
03:11 Total Body Training vs. Splits
05:09 Benefits Of Total Body Training
11:19 Flexibility & Adaptation In Training
19:09 Balancing Strength & Endurance
30:28 Full Body Routines & Recovery
34:41 Structuring An Effective Workout
40:09 Individualized Training Approaches
44:41 Consistency For Long-Term Success
53:48 RDF Programs Overview
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Connect With Us:
Website - https://ironsightspodcast.com/
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In this episode of Iron Sights After Dark, I sit down with Brandon Hernandez, Region 7 Director and Head of Training for the Texas Tactical Police Officers Association (TTPOA).
Brandon is the guy responsible for organizing training for TTPOA membersâprimarily SWAT officers across Texas. While meeting with Brandon, I had the opportunity to go through Region 7âs Basic SWAT School, an intense program that provides a foundational look at SWAT operations. We break down my experience in the course, how SWAT training has evolved, and the critical role TTPOA plays in equipping officers with top-tier instruction.
We also talk about the TTPOA Annual Conference, happening this April in Round Rock, Texas. With 186 vendors, breakout sessions, and dedicated training days on the range, itâs one of the biggest law enforcement training events of the year.
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Timestamps:
04:33 Introduction To TTPOA & SWAT Training
05:31 Teamwork & Mental Fortitude
06:50 Continuous Learning In Law Enforcement
09:53 Career Insights & Training Standards
39:41 PT & Honoring Fallen Officers
44:49 Thor Hammers & Memorial March
54:03 Classroom Sessions & Legal Briefings
01:05:03 Range Day & Shooting Drills
01:10:17 Vehicle Assaults & Team Bonding
01:15:53 CQB Training & Physical Challenges
01:21:47 Advanced SWAT Training
01:41:27 Community Policing & Public Perception
01:44:21 Final Thoughts & Gratitude
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/
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