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Physical conditioning and Bullseye

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willnewton
BE Mike
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orpheoet
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Physical conditioning and Bullseye Empty Physical conditioning and Bullseye

Post by orpheoet 12/28/2019, 12:14 pm

I'm curious what if any physical training is being used by top shooters. I'm talking about strength training, cardio, core.....
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Post by Jack H 12/28/2019, 2:38 pm

Yes.  All that.
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Post by john bickar 12/28/2019, 11:47 pm

I'm not sure if I will make your cut for "top shooters", but I'll give it a whirl.

I'm glad you asked this question, because I'm in a stage of life where range time is hard to come by. I've found success in the past several years by supplementing my scarce range time with a moderate physical fitness regimen, and I know (based on results, and corroborated with my shooting journal) that it works - for me.

I try to do the following every day. It's rare that I do all of these exercises every day, so I try to hit the cardio exercises 5 days a week, and the strength exercises 5 days a week. Nevertheless, one could do this routine every day and spend about an hour a day, and it will pay off.

Cardio:
7 miles bicycling on flat ground, in two 3.5 mile sets (I commute by bicycle to work)

Strength:
15x10lb side raises
15x10lb front raises
20x15lb curls
20x15lb low row
20x15lb external rotation

That regimen gives me a hold that lets me settle into the black, recognize my best hold, and execute my best shot within my best hold.


Last edited by john bickar on 12/29/2019, 8:10 pm; edited 1 time in total (Reason for editing : font size)
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Post by mikemyers 12/29/2019, 2:58 am

john bickar wrote:Copypasta does weird things to font sizes and I can't figure out how to fix it on smrtfone.
You might be able to go to "edit", and for the lines that copy/paste messed up, type each line using your phone keyboard, then delete the stuff you pasted into place.  There might be other ways I'm not aware of, but this would probably be faster.

Put your cursor after the last "correct" word you wrote  "Strength:", then hit the "return", and then type in the lines you are fixing.  You can do one line at a time if you want.

You can also make life easier, and just dictate your reply, using the phone's microphone.  I know how to do this on an iPhone, but I don't know how Android would do it.....
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Post by Outthere 12/29/2019, 6:17 am

Whatever you do, don't eat a turkey sandwich!    Smile
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Post by CR10X 12/29/2019, 6:54 am

I second John's list with the comment that most shooters will need to start with lower weights.  Do not strain anything when starting or at any time really; but pick a weight that will allow you to do the number of repetitions shown and then gradually increase as they become easier.

In addition, a number of "body weight" exercises, incline push ups, etc., and any machine assisted pull ups and presses will also help. Again, any significant straining or pain is a sign to modify or change.  A little discomfort when starting is expected. 

As always, core exercises such as planks, sit-ups, toe touches / stretches, abdominal machine exercises, etc. have been beneficial to my shooting.

And I do treadmill (max incline and fast walk) or elliptical machine (mid level resistance).     

When I explained to my trainer what I was looking for and he set up several various 30 minute sets so I can have some variety.  With his military experience, he understood what I was looking for and was a great asset. 

CR

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Post by Outthere 12/29/2019, 7:40 am

Age is a factor. So is your starting-out condition. 

It's very easy to over-do it when starting out. 

The adage: "No pain, no gain" is BS. If you injure yourself, you'll be that much farther behind and as you get older, it takes longer to recover.

For many people, it took years to get out of shape. You can't get in shape in two weeks.

Stretching every day is vital.
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Post by Axehandle 12/29/2019, 9:33 am

+1 on the age factor.  When I was 35 (1987) I ran 10ks, benched 350, and shot high master scores.  Flash forward 30+ years and I walk the dogs 2 miles every day, I'm good for a 225 bench, and shoot high expert/low master scores.

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Post by SteveT 12/29/2019, 10:59 am

Core strength and endurance strength will benefit stability and the ability to maintain concentration through a 2700.

Bullseye specific training should use light weights. There are 2 types of muscle cells, slow twitch muscles for control and endurance and fast twitch for explosive strength. All muscles have both kinds, but we want to encourage growth and development of slow twitch muscle cells. That means low weight and high number of reps.

We do not want body builder, max strength exercises. If you can't do 10+ reps, the weight is too big to develop slow twitch muscles. Ideally you want sets of 20 or more reps.

USA Shooting is a great resource for all shooters. Everyone should be a member and support our Olympic shooters, and in return you get the only magazine around that consistently provides help in training for shooting sports.

https://www.usashooting.org/library/Instructional/Physical_Training/jan_feb_2010-_physical.pdf

https://www.usashooting.org/library/Instructional/Pistol/isometric_training_pistol_may_june_2011.pdf

See "The Core of Strength" June 2017 USA Shooter News
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Post by smsnyder 12/29/2019, 11:27 am

Yes I eat a big bowl of Wheaties before I shoot. Breakfast of Champions. Well, they say it works? LOL

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Post by chopper 12/29/2019, 3:19 pm

To original poster, I'm in the older age group who used and abused my body with some heavy labor throughout the years. Poor form and not using my brain has given me back, shoulder and arm injuries that cant be changed. I do use those Life Line bands because they're easier on my joints than the free weights. I see your 51 now so if I was your age I'd do free weights and some good cardio like John Bickar suggested.
 I read a training excerpt on Pardini's              https://www.pardiniguns.com/isometric-training-pistol-shooting/ , it's about Isometric training. I'll have to try it, looks promising and it might not be too hard on the joints. Anyway keep after it and you'll age and shoot better if you didn't do anything.
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Post by kjanracing 12/30/2019, 9:07 am

I did Endurance sports for many years including triathlon. I still swim, bike and run, but shorter distances and just for fun. I started Crossfit about 3 years ago. It helps for everything. Weight training is especially important the older you get, I’m 62. I can’t believe I just wrote that!
Kurt
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Post by BE Mike 12/30/2019, 12:09 pm

Do what the Army and Marines do! I have found that I used to be able to do well with jogging and shooting. After some time, the shooting wasn't enough to keep my upper body toned. If you do free weights, just do light weights with lots of reps.
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Post by willnewton 12/30/2019, 3:30 pm

Walking helps get the nervous energy down for sure.  Sights settle better and triggering is improved.

Such a simple activity, yet gives a huge return for the effort involved.  It won’t just improve your shooting, but is plain useful for everyday gettin’ by as well.

Minimal chance for injury as well.

Anytime I want to score 10 points lower on League night, I skip the morning walk. Wink
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Post by WesG 12/30/2019, 8:01 pm

http://www.lostwackys.com/wacky-packages/1st-series/1st-series-Weakies.htm

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Post by BE Mike 12/31/2019, 8:55 am

The latest "The American Rifleman" magazine has an interesting article about seniors and shooting. Some of it addresses physical conditioning. One suggestion for arthritic hands is to put them in a bucket of sand and open and close the hand. I've never previously heard this, but it sounds interesting.
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Post by james r chapman 12/31/2019, 9:50 am

Prednisone
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Post by chopper 12/31/2019, 11:48 am

BE Mike wrote:The latest "The American Rifleman" magazine has an interesting article about seniors and shooting. Some of it addresses physical conditioning. One suggestion for arthritic hands is to put them in a bucket of sand and open and close the hand. I've never previously heard this, but it sounds interesting.
 Mike,I'll have to read the latest. When I had my wrist operated on for arthritis the rehab physical therapist had me put my hand in warm circulating sand and then do their exercises after that. That warm sand felt nice, so when at home I'd warm my wrist by soaking in warm water. I'll have to get some sand and try those exercises. Thanks 
  Stan

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Post by orpheoet 1/1/2020, 12:18 pm

Lots of good info here, thank you all.
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Post by Richard Benoit 1/8/2020, 7:16 pm

orpheoet wrote:Lots of good info here, thank you all.
I'd like to add a warning here. In the past I've had carpal tunnel surgery , tendonitis surgery , surgery to repair torn ligaments and correct basal thumb arthritis . I recently had a nerve function test to determine if worsening arthritis in my neck was causing arm and hand control problems. It was discovered that my ulnar nerve was being compromised in my elbow , causing all sorts of issues in my hand & arm. So far I've lost 30 % or more of the strength in my hand, I'm told it's gone for good. Tomorrow I get operated on to stop the ulnar nerve deterioration , plus a couple other procedures. This was a pain I've ignored for some time, thinking It was just tendonitis returning , big mistake. If something hurts , get it checked out , the shooting career you save may be your own. I earned my first NRA Marksman card in 1983 , I "earned " another one at Perry this year, it's a bitter pill to swallow.

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Post by Vinkemulder 1/25/2020, 8:03 am

willnewton wrote:Walking helps get the nervous energy down for sure.  Sights settle better and triggering is improved.

Such a simple activity, yet gives a huge return for the effort involved.  It won’t just improve your shooting, but is plain useful for everyday gettin’ by as well.

Minimal chance for injury as well.

Anytime I want to score 10 points lower on League night, I skip the morning walk. Wink
+1  I went for a longish walk in the snow yesterday.  Shot better than usual at league that night.  Hands were steady

Thanks for the tip!

JV
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