Physical training for shooting sports
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Re: Physical training for shooting sports
Strength training, that incorporates flexability, aerobics, or Yoga.
Strength training, that incorporates flexability, aerobics, or Yoga.
Re: Physical training for shooting sports
find workouts that stress your heart and lungs. try to find movements that will get your heart rate up above 135 for the majority of the workout session.
the stronger your heart and lungs are, the easier it will be to control your shots under mental and physical stress.
find workouts that stress your heart and lungs. try to find movements that will get your heart rate up above 135 for the majority of the workout session.
the stronger your heart and lungs are, the easier it will be to control your shots under mental and physical stress.
Re: Physical training for shooting sports
Learn a Martial Art - then you not only get an excercise, you get knowledge, ability to defend yourself, and in some peoples case they learn honor (I am not insinuating you, just in general some people)...
Learn a Martial Art - then you not only get an excercise, you get knowledge, ability to defend yourself, and in some peoples case they learn honor (I am not insinuating you, just in general some people)...
Re: Physical training for shooting sports
http://www.odcmp.org/1107/default.asp?page=USAMU_CONDITIONING
http://www.marksmanship.info/chapter8.htm
http://www.odcmp.org/1107/default.asp?page=USAMU_CONDITIONING
http://www.marksmanship.info/chapter8.htm
Re: Physical training for shooting sports
take a kneeling position and rig a brick up over your muzzle end
When you can hold that steady add another brick.
take a kneeling position and rig a brick up over your muzzle end
When you can hold that steady add another brick.
Re: Physical training for shooting sports
I'm absolutley not a HSLD guy and in any given training evolution my skill-set ranges from "<span style="font-style: italic">Hey, that guy sucks</span>" to "<span style="font-style: italic">Okay, he's passably mediocre</span>."
Depends on the day, I guess ...
That said, here's my 2-cents:
In doing tactical training I noticed quite a bit of gain in my stamina, strength and coordination from doing a 4x-weekly CrossFit-type program. This started about 5 years ago. Strength training, long and short distance cardio, stretching, lots of the old-fashioned stuff, like push-ups, pull-ups, dips, crunches/sit-ups, Roman Chair, back extensions, leg lifts, etc. Stuff to build up your core. I don't "body-build" with the weights but do the basic lifts for baseline strength. Over the years I dropped a solid 55 lbs and that weight has stayed off, no doubt due also to maintaining a fairly strict diet. Went from 44 to 33 in waist size.
I found out early on - the hard way - that the diet and exercise program work together. A poor diet, aside from creating other health issues, will definitely undercut gains made in your workouts. So, ... don't let elbowing your way to the front of the buffet line at Pizza Hut be your only form of nutrition and exercise.
These days I find I can concentrate much more effectively on what I'm supposed to be doing and learning in the drills, instead of feeling like I'm going to stroke out.
I've also seen a variety of students in the courses I've taken: many were in decent or adequate shape, but some were not and had a hard time "staying with it" as the day(s) wore on. In some cases, while handling a weapon in the hot summer heat, being that out-of-shape could become a safety issue. Not passing judgment, just a (relative) observation.
While the slower classes like, say, Precision Rifle, don't incorporate many (if any) hard-cardio "run and gun" drills, the tac carbine course definitely do and you don't want to be "<span style="font-style: italic">that guy</span>" who flat-lined during the drills. Man, talk about slowing the class down ...
You can google up a lot of links to CrossFit or to similar "CrossFit"-type regimens, from just a few individual exercises to start off with, or whole workout programs if you feel up to it, or you can design your own routine.
Hope this helped and good luck.
I'm absolutley not a HSLD guy and in any given training evolution my skill-set ranges from "<span style="font-style: italic">Hey, that guy sucks</span>" to "<span style="font-style: italic">Okay, he's passably mediocre</span>."
That said, here's my 2-cents:
In doing tactical training I noticed quite a bit of gain in my stamina, strength and coordination from doing a 4x-weekly CrossFit-type program. This started about 5 years ago. Strength training, long and short distance cardio, stretching, lots of the old-fashioned stuff, like push-ups, pull-ups, dips, crunches/sit-ups, Roman Chair, back extensions, leg lifts, etc. Stuff to build up your core. I don't "body-build" with the weights but do the basic lifts for baseline strength. Over the years I dropped a solid 55 lbs and that weight has stayed off, no doubt due also to maintaining a fairly strict diet. Went from 44 to 33 in waist size.
I found out early on - the hard way - that the diet and exercise program work together. A poor diet, aside from creating other health issues, will definitely undercut gains made in your workouts. So, ... don't let elbowing your way to the front of the buffet line at Pizza Hut be your only form of nutrition and exercise.
These days I find I can concentrate much more effectively on what I'm supposed to be doing and learning in the drills, instead of feeling like I'm going to stroke out.
I've also seen a variety of students in the courses I've taken: many were in decent or adequate shape, but some were not and had a hard time "staying with it" as the day(s) wore on. In some cases, while handling a weapon in the hot summer heat, being that out-of-shape could become a safety issue. Not passing judgment, just a (relative) observation.
While the slower classes like, say, Precision Rifle, don't incorporate many (if any) hard-cardio "run and gun" drills, the tac carbine course definitely do and you don't want to be "<span style="font-style: italic">that guy</span>" who flat-lined during the drills. Man, talk about slowing the class down ...
You can google up a lot of links to CrossFit or to similar "CrossFit"-type regimens, from just a few individual exercises to start off with, or whole workout programs if you feel up to it, or you can design your own routine.
Hope this helped and good luck.
Re: Physical training for shooting sports
Im gonna have to +1 on cardio and core strengthening. My personal trainer says the key to any workout is your recovery time, which is how fast your heart rate drops from a strenuous workout (i.e. running, heavy weights). The stronger your core is, the quicker your recovery rate.
Im gonna have to +1 on cardio and core strengthening. My personal trainer says the key to any workout is your recovery time, which is how fast your heart rate drops from a strenuous workout (i.e. running, heavy weights). The stronger your core is, the quicker your recovery rate.
Re: Physical training for shooting sports
No problem.
Just wanted to add that if you haven't worked out for a while, start out slow and basic, with lots of stretching and light on the weights. Don't injure yourself trying to "catch-up" to somebody else's level. Listen to your body, as they say.
Good luck.
No problem.
Just wanted to add that if you haven't worked out for a while, start out slow and basic, with lots of stretching and light on the weights. Don't injure yourself trying to "catch-up" to somebody else's level. Listen to your body, as they say.
Good luck.
Re: Physical training for shooting sports
From http://www.marksmanship.info/chapter8.htm
"9. Detrimental habits: Nicotine, caffeine and alcohol reduce the performance ability of the body and effect the ability to concentrate. (See Chapter X, "Effects of Alcohol, Coffee, Tobacco and Drugs.")
10. Overall behavior: Before a match the shooter should avoid all types of excitement. For example, he should not drive fast and, if possible, arrive at the range one-half hour before the beginning of the match. That will give him plenty of time for his last preparations and he can prepare himself inwardly for the test ahead. The individual feeling of well being is the best measure of whether or not your living habits and daily routing is in the best interest of your shooting."
...Damn...
From http://www.marksmanship.info/chapter8.htm
"9. Detrimental habits: Nicotine, caffeine and alcohol reduce the performance ability of the body and effect the ability to concentrate. (See Chapter X, "Effects of Alcohol, Coffee, Tobacco and Drugs.")
10. Overall behavior: Before a match the shooter should avoid all types of excitement. For example, he should not drive fast and, if possible, arrive at the range one-half hour before the beginning of the match. That will give him plenty of time for his last preparations and he can prepare himself inwardly for the test ahead. The individual feeling of well being is the best measure of whether or not your living habits and daily routing is in the best interest of your shooting."
...Damn...
Re: Physical training for shooting sports
doesnt matter what kind of shape your in. if you forget to breath under stress you will gas in a couple minutes.
doesnt matter what kind of shape your in. if you forget to breath under stress you will gas in a couple minutes.
Re: Physical training for shooting sports
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: steppenwolf</div><div class="ubbcode-body"> No problem.
Just wanted to add that if you haven't worked out for a while, start out slow and basic, with lots of stretching and light on the weights. Don't injure yourself trying to "catch-up" to somebody else's level. Listen to your body, as they say.
Good luck. </div></div>
I will +1 that. Figured out the other day that I haven't been at my current weight since the mid-90's. I've been taking baby steps for the majority of this year and just got to the point of jogging on the road for relatively extend periods. 10 minute miles make me very proud at this point. Definitely in better shape appproaching 40 than 30. These tips have given me some ideas to mix up my routine for sure.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: steppenwolf</div><div class="ubbcode-body"> No problem.
Just wanted to add that if you haven't worked out for a while, start out slow and basic, with lots of stretching and light on the weights. Don't injure yourself trying to "catch-up" to somebody else's level. Listen to your body, as they say.
Good luck. </div></div>
I will +1 that. Figured out the other day that I haven't been at my current weight since the mid-90's. I've been taking baby steps for the majority of this year and just got to the point of jogging on the road for relatively extend periods. 10 minute miles make me very proud at this point. Definitely in better shape appproaching 40 than 30. These tips have given me some ideas to mix up my routine for sure.
Re: Physical training for shooting sports
A short quote from "The Pistol Shooters Treasury" available from Gil Hebbard Guns, Knoxville Il. (about $6, a little dated, but more than worth the price.)
Article by William C Joyner (circa 1950's?)
"I have spent many days at hard labor such as crosstie loading, woodcutting, ditchdigging, football, etc. but I have never felt as much fatigue from those labors as I have from a full day of match shooting."
A short quote from "The Pistol Shooters Treasury" available from Gil Hebbard Guns, Knoxville Il. (about $6, a little dated, but more than worth the price.)
Article by William C Joyner (circa 1950's?)
"I have spent many days at hard labor such as crosstie loading, woodcutting, ditchdigging, football, etc. but I have never felt as much fatigue from those labors as I have from a full day of match shooting."
Re: Physical training for shooting sports
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Surffshr</div><div class="ubbcode-body">From http://www.marksmanship.info/chapter8.htm
"9. Detrimental habits: Nicotine, caffeine and alcohol reduce the performance ability of the body and effect the ability to concentrate. (See Chapter X, "Effects of Alcohol, Coffee, Tobacco and Drugs.")
10. Overall behavior: Before a match the shooter should avoid all types of excitement. For example, he should not drive fast and, if possible, arrive at the range one-half hour before the beginning of the match. That will give him plenty of time for his last preparations and he can prepare himself inwardly for the test ahead. The individual feeling of well being is the best measure of whether or not your living habits and daily routing is in the best interest of your shooting."
...Damn... </div></div>
The best way to learn to focus, retain calm, and control your breath is meditation.
There is simply no other way to do this that competes.
Once you are familiar with meditation, you may find that you're meditating from behind your rifle. That's when you'll shoot your best, and will be least likely to make stress induced mistakes.
Every book I've read about military snipers, or people I have met in my life with that type of experience, have led me to believe that regardless of what personal faith, religion, or belief system they come from, once they are an accomplished sniper they are usually a zen master whether they know or acknowledge it or not
Just a personal opinion, but I think it's a realistic observation from my personal experiences.
Buddhist monks historically were known as some of the fiercest warriors althroughout Asia, and moreso some of the most skilled archers. There's a connection.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Surffshr</div><div class="ubbcode-body">From http://www.marksmanship.info/chapter8.htm
"9. Detrimental habits: Nicotine, caffeine and alcohol reduce the performance ability of the body and effect the ability to concentrate. (See Chapter X, "Effects of Alcohol, Coffee, Tobacco and Drugs.")
10. Overall behavior: Before a match the shooter should avoid all types of excitement. For example, he should not drive fast and, if possible, arrive at the range one-half hour before the beginning of the match. That will give him plenty of time for his last preparations and he can prepare himself inwardly for the test ahead. The individual feeling of well being is the best measure of whether or not your living habits and daily routing is in the best interest of your shooting."
...Damn... </div></div>
The best way to learn to focus, retain calm, and control your breath is meditation.
There is simply no other way to do this that competes.
Once you are familiar with meditation, you may find that you're meditating from behind your rifle. That's when you'll shoot your best, and will be least likely to make stress induced mistakes.
Every book I've read about military snipers, or people I have met in my life with that type of experience, have led me to believe that regardless of what personal faith, religion, or belief system they come from, once they are an accomplished sniper they are usually a zen master whether they know or acknowledge it or not
Just a personal opinion, but I think it's a realistic observation from my personal experiences.
Buddhist monks historically were known as some of the fiercest warriors althroughout Asia, and moreso some of the most skilled archers. There's a connection.
Re: Physical training for shooting sports
Cardio, body weight exercises, etc.
Work on meditation and autogenic breathing.
Weight training is not necessary.
When I am on top of my running program (i am NOT a runner), I can sprint to a position get on the gun and drop my heart rate very quickly with concentration and proper breathing.
A word on meditation. It's not religious type meditation. I am not trying to "find my center" or any nonsense. When I meditate it's nothing more than envisioning myself completing the task. I envision every step in detail. In mentally rehearsing it you remove the stress of the unknown. When I am behind the rifle I am envisioning the bullet punching a hole exactly where I want it.
Cardio, body weight exercises, etc.
Work on meditation and autogenic breathing.
Weight training is not necessary.
When I am on top of my running program (i am NOT a runner), I can sprint to a position get on the gun and drop my heart rate very quickly with concentration and proper breathing.
A word on meditation. It's not religious type meditation. I am not trying to "find my center" or any nonsense. When I meditate it's nothing more than envisioning myself completing the task. I envision every step in detail. In mentally rehearsing it you remove the stress of the unknown. When I am behind the rifle I am envisioning the bullet punching a hole exactly where I want it.
Re: Physical training for shooting sports
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: LoneWolfUSMC</div><div class="ubbcode-body">Cardio, body weight exercises, etc. ***
***
A word on meditation. It's not religious type meditation. I am not trying to "find my center" or any nonsense. When I meditate <span style="font-weight: bold"><span style="font-style: italic">it's nothing more than envisioning myself completing the task. I envision every step in detail. In mentally rehearsing it you remove the stress of the unknown. When I am behind the rifle I am envisioning the bullet punching a hole exactly where I want it.</span></span>
</div></div>
<span style="font-weight: bold">This</span> ... Totally agree, ... although I call it "mental prepping" rather than "mediating," but it gets me to the same result as LWUSMC.
And the mental run-through of seeing myself complete the task or the drill, or take the shot, includes completing or doing it <span style="font-weight: bold"><span style="font-style: italic">successfully</span></span>.
It's a way of implanting a positive outcome into your <span style="font-style: italic">subconscious</span> before the <span style="font-style: italic">conscious</span> physical act occurs.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: LoneWolfUSMC</div><div class="ubbcode-body">Cardio, body weight exercises, etc. ***
***
A word on meditation. It's not religious type meditation. I am not trying to "find my center" or any nonsense. When I meditate <span style="font-weight: bold"><span style="font-style: italic">it's nothing more than envisioning myself completing the task. I envision every step in detail. In mentally rehearsing it you remove the stress of the unknown. When I am behind the rifle I am envisioning the bullet punching a hole exactly where I want it.</span></span>
</div></div>
<span style="font-weight: bold">This</span> ... Totally agree, ... although I call it "mental prepping" rather than "mediating," but it gets me to the same result as LWUSMC.
And the mental run-through of seeing myself complete the task or the drill, or take the shot, includes completing or doing it <span style="font-weight: bold"><span style="font-style: italic">successfully</span></span>.
It's a way of implanting a positive outcome into your <span style="font-style: italic">subconscious</span> before the <span style="font-style: italic">conscious</span> physical act occurs.
Re: Physical training for shooting sports
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: LoneWolfUSMC</div><div class="ubbcode-body">Cardio, body weight exercises, etc.
Work on meditation and autogenic breathing.
Weight training is not necessary.
When I am on top of my running program (i am NOT a runner), I can sprint to a position get on the gun and drop my heart rate very quickly with concentration and proper breathing.
A word on meditation. It's not religious type meditation. I am not trying to "find my center" or any nonsense. When I meditate it's nothing more than envisioning myself completing the task. I envision every step in detail. In mentally rehearsing it you remove the stress of the unknown. When I am behind the rifle I am envisioning the bullet punching a hole exactly where I want it.
</div></div>
My experience with meditation centers entirely on focusing on the breath, and not getting "trapped" by thought.
The best explanation that comes to mind of this is prevelant in the writings of Takuan found here:
http://www.daikonforge.com/downloads/TheUnfetteredMind.pdf
Good reading. While the practice is religious in the sense that you do it over and over again, the necessity of religion to do it extends no further than learning to not be tricked by your own mind and focus yourself entirely on your task.
<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: LoneWolfUSMC</div><div class="ubbcode-body">Cardio, body weight exercises, etc.
Work on meditation and autogenic breathing.
Weight training is not necessary.
When I am on top of my running program (i am NOT a runner), I can sprint to a position get on the gun and drop my heart rate very quickly with concentration and proper breathing.
A word on meditation. It's not religious type meditation. I am not trying to "find my center" or any nonsense. When I meditate it's nothing more than envisioning myself completing the task. I envision every step in detail. In mentally rehearsing it you remove the stress of the unknown. When I am behind the rifle I am envisioning the bullet punching a hole exactly where I want it.
</div></div>
My experience with meditation centers entirely on focusing on the breath, and not getting "trapped" by thought.
The best explanation that comes to mind of this is prevelant in the writings of Takuan found here:
http://www.daikonforge.com/downloads/TheUnfetteredMind.pdf
Good reading. While the practice is religious in the sense that you do it over and over again, the necessity of religion to do it extends no further than learning to not be tricked by your own mind and focus yourself entirely on your task.
Re: Physical training for shooting sports
Lift weights, jump rope, use those fingergrip exercise things, paddling/canoeing builds a lot of upper body strength too. You want to bring strength to your core too, that means crunches & sit-ups to work out your abdominal section..
Lift weights, jump rope, use those fingergrip exercise things, paddling/canoeing builds a lot of upper body strength too. You want to bring strength to your core too, that means crunches & sit-ups to work out your abdominal section..
Re: Physical training for shooting sports
After warming up I walk/run with a 5 ft. prybar about 17lbs.
30min or so and im beat. Jim
After warming up I walk/run with a 5 ft. prybar about 17lbs.
30min or so and im beat. Jim
Re: Physical training for shooting sports
I found this recently: http://www.brinkzone.com/general-health/vid-training-at-home/
Low impact and utilizes bodyweight.
This gentleman is a shooter and trains LE/Military. Has an impressive background.
I found this recently: http://www.brinkzone.com/general-health/vid-training-at-home/
Low impact and utilizes bodyweight.
This gentleman is a shooter and trains LE/Military. Has an impressive background.
Re: Physical training for shooting sports
develope a uni ab thru rigorous and repeated binge eating and beer drinking. some lesser men advocate a six pack but thats no match for the uni ab as cushion for a sound prone technique as well as built in rest for those trickky "offhand" or better yet, "offgut" shots.
develope a uni ab thru rigorous and repeated binge eating and beer drinking. some lesser men advocate a six pack but thats no match for the uni ab as cushion for a sound prone technique as well as built in rest for those trickky "offhand" or better yet, "offgut" shots.
Re: Physical training for shooting sports
Under no circumstances should you ever say that caffeine should not be used, or is detrimental to shooting anywhere near LL.<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Surffshr</div><div class="ubbcode-body">From http://www.marksmanship.info/chapter8.htm
"9. Detrimental habits: Nicotine, caffeine and alcohol reduce the performance ability of the body and effect the ability to concentrate. (See Chapter X, "Effects of Alcohol, Coffee, Tobacco and Drugs.")
10. Overall behavior: Before a match the shooter should avoid all types of excitement. For example, he should not drive fast and, if possible, arrive at the range one-half hour before the beginning of the match. That will give him plenty of time for his last preparations and he can prepare himself inwardly for the test ahead. The individual feeling of well being is the best measure of whether or not your living habits and daily routing is in the best interest of your shooting."
...Damn...</div></div>
Under no circumstances should you ever say that caffeine should not be used, or is detrimental to shooting anywhere near LL.<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Surffshr</div><div class="ubbcode-body">From http://www.marksmanship.info/chapter8.htm
"9. Detrimental habits: Nicotine, caffeine and alcohol reduce the performance ability of the body and effect the ability to concentrate. (See Chapter X, "Effects of Alcohol, Coffee, Tobacco and Drugs.")
10. Overall behavior: Before a match the shooter should avoid all types of excitement. For example, he should not drive fast and, if possible, arrive at the range one-half hour before the beginning of the match. That will give him plenty of time for his last preparations and he can prepare himself inwardly for the test ahead. The individual feeling of well being is the best measure of whether or not your living habits and daily routing is in the best interest of your shooting."
...Damn...</div></div>
Re: Physical training for shooting sports
Core, Body Weight (e.g. pullups, pushups, dips, burpees, etc..) strength (weights both free and assisted) and various types of cardio. Proper diet, vitamins and supplements are essential too.
My favorite is to do a sprint triathlon (.5 mile swim, 25 mile bike and 3 mile run), followed by lifting weights for an hour, eat and then head to the range.
Core, Body Weight (e.g. pullups, pushups, dips, burpees, etc..) strength (weights both free and assisted) and various types of cardio. Proper diet, vitamins and supplements are essential too.
My favorite is to do a sprint triathlon (.5 mile swim, 25 mile bike and 3 mile run), followed by lifting weights for an hour, eat and then head to the range.
Re: Physical training for shooting sports
Try using a treadmill. Walk and jog lightly. In between the walk and jog work on breathing to bring your heart rate back down. You don't have to sprint. The goal is to concentrate on lower your heart rate.
Try using a treadmill. Walk and jog lightly. In between the walk and jog work on breathing to bring your heart rate back down. You don't have to sprint. The goal is to concentrate on lower your heart rate.
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